GOQii

Blog

By Leave a Comment

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Devesh SrivastavaHave you ever suffered from a cold or fever and thought to yourself that you can manage this? In fact, there’s a good chance that with some medication and rest, the symptoms of a cold or fever have subsided. But, when you deal with issues such as Diabetes and Hypertension, trying to manage the issue on your own might not be such a good idea. Our Player Devesh Srivastava came to realize that personalized health coaching is the best way forward!

Life Before Joining GOQii 

Devesh Srivastava is a 52 year old investment banker residing in the city of Ahmedabad. He was always keen on joining an app-based fitness solution. Back in 2014, he heard our Founder & CEO Vishal Gondal speak at an event. He says, “What he said connected well with me and I was looking forward to joining something like GOQii, but it never happened”.

While he did have a normal routine, he wanted someone to look over him and guide him towards a healthy lifestyle. He says, “Before the pandemic, things were manageable but during the pandemic, the situation was difficult as you were at home the whole time. Earlier I would walk with my friends and colleagues but then it all stopped during the lockdown. I did not have a proper routine and that created a weight issue”. 

During this time, Devesh Srivastava tried creating his own regime and restricted his diet to reduce weight. “I’ve seen other people reduce weight by doing their own things. So I decided to try as well. But, my sugar levels were not reducing,” he said. He was also on Diabetes and Hypertension medication. 

Joining GOQii and Making Lifestyle Changes 

After several trials and errors of trying to manage his health by himself, Devesh Srivastava said that he needed someone to keep a watch on his health and guide him properly. So, he came to the decision to subscribe for GOQii’s Personalised Health Coaching in November 2021. 

“The coach’s guidance worked well for me. She made simple and doable changes,” he says. Some of these changes included: 

  • Have soaked Methi seeds in the morning
  • Increase salad portion before lunch and consume fruits as mid-meal snacks 
  • Eat healthy evening snacks which include dry fruits, fruits or roasted snacks.
  • Eating an early dinner
  • Reduce carbs from dinner and replace them with fiber and protein
  • Drink green tea in the evening 
  • Begin the day with Surya Namaskar 
  • Increase steps count gradually

Apart from the above changes, his GOQii Coach kept a close watch on his food consumption, water intake, sleep and exercise, making timely corrections as per requirements. 

What Changes Did Devesh Srivastava Experience? 

Within 4 months, Devesh could experience changes in his health. As his journey continued, within 7 months he was able to lose approximately 7kg. From 80kg, he came down to 74.6kg. His waist size had reduced from 36 inches to 34 inches. 

In his current report, he found that his blood sugar and cholesterol levels had lowered down. “With Coaching, I feel better,” he says. “My stress levels are better managed. I am also able to sleep well for at least 6.5 hours daily,” he added.

What Does Coach Sakshi Agarwal Have To Say About Her Player? 

When he came onboard, he was overweight. His height is 170cm and weight was 80kg. His waist size was 36 inches and his BMI was 27.7. He was suffering from Diabetes and High Blood Pressure. His Triglyceride was also high at about 180.

Fortunately, Devesh Srivastava is a very sincere player and was always enthusiastic about taking on all the challenges I threw at him. He tried his absolute best to complete them. Within 4 months, he has made remarkable progress. 

Apart from reducing his weight and waist size, his blood sugar and cholesterol levels have also reduced. His HbA1c reduced from 6.7 to 5.8. His Triglyceride levels reduced from 180 to 148. His Blood Pressure reduced from 97fbs – 135pp to 85fbs – 119pp. 

He is quite happy with these transformations and I appreciate his positive response to my suggestions as well as his  dedicated approach to improving his lifestyle! 

Do you have a condition similar to Devesh Srivastava? You too can make a positive lifestyle change by getting the right guidance and motivation from certified experts. Join the GOQii Diabetes Care program – India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

For more inspiring Health Stories, check out Healthy Reads.

#BeTheForce 

By 5 Comments

3 Breathing Exercises To Strengthen Your Lungs

breathing exercisesHave you ever thought about the number of breaths you take in a lifetime? On average, we take about 675 million breaths in 80 years. Breathing patterns vary throughout our lives, influenced by age, environment, lifestyle, and health conditions such as COPD (Chronic Obstructive Pulmonary Disease). For those managing COPD or looking to maintain lung health, strengthening lung function is essential for overall well-being.

Our lungs are responsible for oxygen (O2) and carbon dioxide (CO2) exchange, ensuring that our body functions smoothly. Lung capacity and efficiency are key to respiratory health, and certain breathing exercises can help enhance this capacity. Here are three effective techniques to support lung function and improve breathing, especially beneficial for individuals with respiratory challenges like COPD.

1. Pursed Lip Breathing

This simple exercise helps slow down breathing and completely empties the lungs, which is particularly helpful during moments of shortness of breath—common among those with COPD.

How to Do it:

  • Sit comfortably, relax your shoulders, neck, and close your eyes gently.
  • Inhale through your nose for 2–3 seconds.
  • Purse your lips as if blowing out a candle, then exhale slowly through them for 4–6 seconds.
  • Repeat for about 5 minutes to experience relief and improved lung capacity.

This technique is beneficial during or after physical activity, as it lets plenty of air flow through the lungs, restoring normal breathing patterns.

2. Diaphragmatic or Belly breathing

How often in a day do we pay attention to our breathing pattern? Do you do shallow breathing or deep breathing? The diaphragm is the main sheet of muscle in between the chest and the abdomen that helps in respiration. But, usually, we develop the habit of breathing through chest, neck and shoulder muscles which limits the amount of air filling in and out of our lungs. Belly breathing strengthens the diaphragm and enhances the pulmonary efficiency. Here is the best way to train yourself for diaphragmatic breathing.

How to Do it:

  • Lie down on your back on a flat surface with the knees bent or sit comfortably on a chair with neck, shoulder and head relaxed
  • Place your one hand lightly on your abdomen and the other hand on the chest
  • Inhale deeply through the nose for 2-3 seconds as you fill all the air towards your abdomen
  • Pay attention to the hand on the abdomen moving up while making sure hand on the chest is not moving up
  • Now exhale all the air through the mouth (Pursed lips) while tightening the abdomen inwards. Make sure the hand on your abdomen is moving down
  • Repeat this breathing for 5-10 minutes to get the maximum benefits

3. Alternate Nostril breathing

This is a type of deep and slow breathing in Yoga in which inhaling, and exhaling happens through alternate nostrils.  Long term practice of this breathing improves the total capacity of the lungs while boosting the pulmonary function markers. It is also meant to purify the lungs and the circulatory system throughout the body.

How to Do it:

  • Sit straight on a flat surface with relaxed shoulders and neck
  • Start with deep inhalation and slow exhalation couple of times or for a minute
  • While folding the index and middle fingers of the right hand, make Vishnu mudra to close the right nostril with right thumb and left nostril with ring finger
  • At first, close the right nostril and slowly exhale through left nostril
  • Keep the right nostril closed and slowly inhale through the left nostril and feel all the air going upwards while filling all the air deep down till the abdomen
  • Once you inhale all the air possible, pause briefly for 2 seconds
  • Now close the left nostril with the ring finger and release thumb to open the right nostril
  • Exhale out all the air through the right nostril with a pause of 2 second at the end
  • As your still closing the left nostril, inhale slowly through the right nostril letting all the air into right side of the body with a short pause of 2 seconds at the end
  • Again, close the right nostril and open the left nostril to exhale all the air out

This is considered as one round of alternate nostril breathing. Continue this pattern for 5-10 minutes to get the maximum benefits.

Enhancing Lung Health with Breathing Exercises

Consistently practicing one or more of these breathing techniques on an empty stomach can help build lung strength and may aid in boosting immunity. These simple yet effective exercises can support your lung function, whether you’re managing COPD or simply aiming to breathe better.

Find more breathing exercises, meditation techniques and yoga here. You can also get these tips directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By 6 Comments

How You Can Manage Stress With Nutrition!

manage stressStress and nutrition have always been linked – it’s a fact that has been in existence for years. It’s no rocket science to realize that someone with a healthy and balanced diet is likely to be far less stressed than someone with a poor diet.

Stress has become a common factor in one’s life. Various factors such as pressures from home or work, some unforeseen circumstances or situations completely beyond our control that lead to stress. What’s even more common is that while stressed, people tend to eat. This involves a lot of comfort food like macaroni and cheese, pizza, and ice cream.

All these high-fat foods are usually the worst possible choices because they can make us feel lethargic and unable to deal with stress. To add to this, stress can drive up our blood pressure and raise serum cholesterol levels, wreaking havoc on our arteries and increasing risk of heart attacks.

Best solution? Low-fat, high-fiber, carbohydrate-rich meals with plenty of fruits and vegetables. They soothe us without sapping our energy and give us the nutrients we need to boost our immune system.

Which Foods Help You Manage Stress? 

  • Water: It hydrates a person, makes one more energetic and less stressed!
  • Asparagus: I know, these slender stalks are known to make your urine smell funny, but they are high in folate, which is essential for keeping your cool 
  • Avocados: These creamy fruits stress proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, Vitamin E and more folate than any other fruit. 
  • Berries: Blueberries have some of the highest levels of antioxidants known as anthocyanin and they have been linked to all kinds of positive health outcomes, including sharper cognition. But, all berries, including strawberries, raspberries and blackberries are rich in vitamin C which has been shown to be helpful in combating stress. 
  • Chocolate: besides the healthy antioxidants in this treat which push chocolate to the top of most heart-healthy food lists, Chocolate also has an undeniable link to mood but, moderation is key to it.
  • Green tea: has an amino acid called theanine. This slimming food is a brain booster as well as enhances mental performance.
  • Oatmeal: a complex carbohydrate, Oatmeal causes your brain to produce serotonin, a feel-good chemical.
  • Fresh fruits and vegetables: Vegetables have high fiber content, which is helpful in treating constipation -another long term effect of stress. Fresh fruits and vegetables provide an array of vitamins and minerals that are great for reducing stress. 
  • Fish: such as Mackerel contain Omega fatty acids, which are extremely good for the heart and can protect you from heart diseases. Fish also contains choline – a great memory booster.
  • Yogurts: provide minerals including calcium, essential to maintain well functioning nerve impulses. 
  • Herbal Products: Herbal items such as Dandelion, Chamomile, and Passion flower to name a few, relax both the body and mind.

Having said the above, there are certain foods and drinks that can aggravate stress. It doesn’t necessarily mean that you should avoid some of them completely but, it is advised that you consume them in moderation.

Foods That May Trigger Stress 

  • Tea, coffee, cocoa, energy drinks: These drinks contain neuro-stimulators like caffeine and theobromine, which are proven to heighten stress. 
  • Fast foods and takeaways: contain high levels of protein, fats and carbohydrates that don’t contain vital minerals and vitamins, which in turn induce stress. 
  • Sugar: Stress causes an increase in blood glucose levels, which can in turn lead to a higher risk of developing diabetes. 
  • Soda, Alcohol, soft drinks and chocolate drinks: The high level of carbon dioxide and sugars in beverages can aggravate stress. Soft drinks need to be considered as an unnecessary addition to your diet. 

So before you go in to grab that cold aerated beverage or have a cheesy burger to relieve your stress, think twice and instead go for the healthier food options suggested above!

We hope this article helps you manage stress with nutrition! For more tips to help you manage stress better, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By Leave a Comment

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

Dhiren Matani - Healthy lifestyleIn the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting a disciplined lifestyle that nurtured positive change. With unwavering commitment, Dhiren not only managed to conquer these obstacles but also embraced a life of balanced well-being. His story is an inspiring testament to the incredible power of self-care, offering hope and motivation to all those on their path to vitality and wellness.

The Starting Point

So how did it start for Dhiren? In 2017, Dhiren weighed over 90 kg. He was walking 6 km daily and doing some exercises, but none of that reflected in weight loss. Then in 2018, he had a heart attack. That was the turning point for him.

“Post my heart attack, everything changed. I had to take care of my health. The doctor had recommended no running. Basically, I was restricted from doing any activity that would increase my heart rate. I was on medication for my heart issue,” says Dhiren. Dhiren continued with simple exercises like walking and yoga. However, he wanted to get healthy. And was looking for smart watch to help him align his lifestyle.

The Journey with GOQii

Dhiren’s search for a smartwatch eventually led him to GOQii. On reading about GOQii he realised the device came with 3 months personalised coaching. “I liked the fact that GOQii offered three months of personal coaching as well. I joined GOQii in February 2022,” says Dhiren.

On joining GOQii – His health goal was to reduce weight, maintain it, and also control his heart condition and blood pressure.

Dhiren’s initial coach, Gaurav, focused on exercises for weight loss and a reduced-carb diet. “I used to watch Jeet Selal’s video on Play and Exercise,” says Dhiren. Dhiren lost around 6 kg within the first 3 months of joining GOQii. Thereafter, his coach changed, and Meenal Khandelwal was his new coach.

With coach Meenal, the focus changed. Coach Meenal took a holistic approach. She explained the right diet and how to eat right. She focused on maintaining Dhiren’s weight.

Meenal says: “I had to introduce a few habits for Dhiren”, such as Reducing fat intake and adding healthy snack options. For a healthy, balanced diet, fruits and proteins were also added.

Take probiotics for better digestion and green tea with a pinch of cinnamon to control his Blood pressure.

The Challenges and Triumphs

It has not been easy for Dhiren. Maintaining a healthy routine is challenging due to busy schedules, temptations, and a lack of immediate results.

“Initially, it was difficult for Dhiren to change his routine due to his work schedule. But, slowly and steadily he worked towards it and was able to make the changes,” says coach Meenal.

Overcoming inertia, consistency, and adapting to setbacks require mental resilience. Yet, the rewards of enhanced well-being make the effort worthwhile, turning dedication into a catalyst for positive change.

Dhiren’s efforts to follow a routine and be disciplined and consistent helped him achieve his weight loss (his current weight is 78 kgs). However, nine months ago, borderline blood sugar levels were detected, prompting a precautionary course of medication due to a family history of diabetes.

The medication was continued for a period of 4-5 months. Following this, regular blood sugar monitoring revealed normal levels, leading to the discontinuation of medication. His blood sugar is now under control and is focused on maintaining it.

A Journey Towards Wellness

In Dhiren’s inspiring journey, we witness the transformative power of discipline and dedication. He not only shed excess weight but has taken control of his health. With his blood sugar now under control and medications halted, he stands as a testament to what one can achieve with resilience.

As he continues to focus on maintaining a healthy lifestyle with all his vital parameters under control, Dhiren’s story reminds us that every small step towards health is a giant leap towards a brighter, medication-free future. The journey is ongoing, and Dhiren’s determination keeps him on the path to lasting well-being.

If you or someone you know is on a similar health journey, share this article and consider subscribing to GOQii’s Personalised Health Coaching here for guidance and support.

Explore more inspiring Health Stories here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]