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Breaking Myths, Building Confidence: GLP-1 Myths Busted

Conversations around GLP-1 medications often carry a mix of excitement and doubt. For some, they feel like a breakthrough. For others, they spark suspicion. We’ve heard it all. It’s just a shortcut, you’ll be hooked forever, the side effects will ruin you. The problem is, when myths spread faster than facts, people are left either scared to try or ashamed if they do. And that’s unfair.

Here’s the thing: GLP-1 isn’t about cutting corners. It’s about giving your body a chance to reset and you a chance to succeed. So let’s tackle the most common fears head-on.

Myth 1: GLP-1 is a “shortcut” for weight loss

It isn’t. A shortcut means skipping the path altogether. GLP-1 is more like a walking stick on a steep climb. It supports you, steadies you, and makes the journey possible, but you’re still doing the climbing. The food choices, the movement, the discipline… those remain yours.

Myth 2: Once you start, you’re stuck for life

Not true. Some people may continue long-term under medical advice, but many don’t need to. The point is not dependency, it’s opportunity. GLP-1 can create space for healthier habits to take root. And those habits don’t vanish if the medication is reduced or stopped.

Myth 3: The side effects are unbearable

Side effects do happen, especially in the early weeks such as nausea, constipation, sometimes diarrhoea. But most of these are temporary and self limiting.They are manageable with small changes like portion control, hydration, and pacing meals. Staying in touch with your doctor makes all the difference.

Myth 4: It’s unsafe or “unnatural”

GLP-1s are designed to mimic a hormone your body already produces. They’ve been researched for years and first used in diabetes care before being approved for weight management. Like all medicines, they come with side effects, but those side effects are manageable if they are understood and monitored by the doctor.

Building Confidence in the Process

GLP-1 is not a trick, a trap, or a magic wand. It’s a scientifically tested tool. What you build with that tool depends on how you use it, how open you are with your doctor, and how willing you are to make lasting changes alongside it.

When we strip away the myths, what’s left is clarity: GLP-1 isn’t about cheating your way to health. It’s about giving yourself an ally in the process. Confidence comes from understanding the science, knowing the risks, and trusting your ability to take charge of the journey.

So let go of the doubts that don’t serve you. Ask the questions that matter. Use the tools available to you. And remember, this is not just about medication, it’s about building a healthier, more confident version of you.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Hypertension and Obesity: Connecting the dots

Hypertension and Obesity: Connecting the dotsYou’ve been taking your blood pressure tablets for years. You rarely miss a dose. Yet, every time you check, those numbers stubbornly stay high.

Ideally, an individual’s blood pressure should be around 120/80 mmHg. But yours? It hovers around 140/90 mmHg or higher. Some days, it’s only within a normal range because of the medication. Sounds familiar?

Now, imagine this: You visit your doctor, expecting yet another tweak in your prescription, but instead, they ask about something else, your weight. You sigh, thinking, Not again. But what if your weight is playing a bigger role in your hypertension than you realise?

Many of us focus on treating hypertension with medication alone, but what if the missing link is something else something closer to home, like the extra pounds we carry? Let’s connect the dots between hypertension and obesity and uncover why tackling this could be the key to managing both conditions.

What is Hypertension? And Its Biggest Triggers

Hypertension occurs when the pressure inside your blood vessels runs too high, putting extra strain on your heart. It’s often called the silent killer because, most of the time, there are no obvious symptoms until you check your blood pressure. And if left unchecked? It can quietly pave the way for heart disease, stroke, and kidney problems.

What causes it? Some factors, like genetics and ageing, are beyond our control. But others such as lack of exercise, too much salt, excessive alcohol consumption, and obesity are within our reach.

Here’s the game-changer: while you can’t turn back time or change your genetics, you can take charge of your weight. Obesity and hypertension are deeply connected and tackling one can be the key to controlling the other.

Are You Obese? Here’s How to Find Out

We often associate obesity with being “overweight”, but not all extra weight is a problem. A few extra kilos won’t necessarily harm you. However, when excess fat starts affecting your health, that’s when it turns into obesity a condition that raises the risk of hypertension, heart disease, diabetes, and more.

How to Check If You’re Obese

  • Body Mass Index (BMI):

✔ BMI = Weight (kg) ÷ Height (m²)

✔ A BMI over 30 is classified as obese.

  • Waist Circumference:

✔ Men: Over 102 cm (40 inches)

✔ Women: Over 88 cm (35 inches)

Note: For people of Middle Eastern or Asian descent, some health experts recommend lower cutoff points (e.g., >90 cm for men, >80 cm for women) due to different body compositions. It’s best to discuss your personal risk with your doctor.

If you fall into these categories, it’s time to take action.

How Obesity Raises Your Blood Pressure

Obesity isn’t just about carrying extra weight it puts your entire cardiovascular system under strain, making it harder for your heart to function properly. Here’s how:

  • Clogged Arteries & Increased Pressure: Excess weight raises cholesterol levels, leading to plaque build-up in the arteries. This narrows blood vessels, forcing the heart to work harder resulting in high blood pressure.
  • More Weight = More Work for Your Heart: Your heart has to pump blood for your entire body. The more weight you carry, the harder it has to work, increasing blood pressure levels.
  • Insulin Resistance & Nerve Overload: Obesity can lead to insulin resistance, which raises insulin levels in your blood. This triggers nerve activity in the brain, causing blood pressure to rise.
  • Kidneys Under Pressure: Excess belly fat compresses your kidneys, making it harder for them to flush out waste and excess fluid. More fluid = higher blood pressure.
  • Stress Hormones & Water Retention: Being overweight often raises cortisol (the stress hormone). High cortisol leads to more salt and water retention, which in turn leads to higher blood pressure.
  • Inflammation & Poor Heart Health: Obesity fuels chronic inflammation, which damages blood vessels and increases oxidative stress one of the main drivers of high blood pressure.

The bottom line? Obesity is a major driver of hypertension, affecting your entire body. But here’s the good news—you can take control and reduce your risk!

How to Control Hypertension & Lose Weight Naturally

Eat Smart, Stay Healthy

The key to weight loss? Burn more calories than you consume. This is called a calorie deficit.

  • Control Your Portions: Eating smaller meals helps keep calorie intake in check.
  • Choose Low-Calorie Foods: Load up on vegetables, lean protein, and whole grains.

Boost Your Metabolism with Protein

Protein is one of the most essential nutrients for weight loss because it helps burn more calories and keeps you full for longer.

  • Include lean meats, fish, eggs, dairy, soy, lentils, and legumes.
  • Reduce refined carbohydrates like white flour and sugary foods, which lead to fat accumulation.

Ditch the Sugar Trap

Fast food and sugary snacks contribute to insulin resistance, a major factor in high blood pressure.

  • Processed foods contain hidden sugars, so check labels and choose whole, natural foods.

Less Salt, Less Weight, Better Blood Pressure

Reducing salt intake can help with weight loss and blood pressure control.

  • Processed foods, ready meals, and salty snacks add excess sodium, leading to bloating and water retention.
  • Opt for fresh, home-cooked meals whenever possible.

Finding the Right Diet for You

Intermittent fasting, keto, low-carb, or plant-based diets can all be effective—but not every diet suits everyone.

  • Consult a nutritionist or your doctor before making major dietary changes to find what works best for your body.

Get Moving – Exercise Regularly

One of the best ways to lose weight and lower blood pressure is simple: move more!

    • Aim for at least 30 minutes of activity per day.
    • Try brisk walking, cycling, swimming, dancing, or strength training.
    • Start small, stay consistent – every little movement counts!

Think of it like this: Imagine carrying a 10-pound backpack all the time sounds exhausting, right? That’s what obesity does to your body. At first, moving more might feel tough, but your stamina will build, and every step will get easier. One pound at a time.

Manage Stress & Sleep Well

Lack of sleep and high stress levels contribute to weight gain & high blood pressure.

  • Prioritise 7-9 hours of quality sleep.
  • Practise mindfulness, deep breathing, or yoga.
  • Limit screen time before bed.

Take Charge of Your Health Today

Now you know the secret: losing weight is one of the most effective ways to manage blood pressure. The best part? It all starts with two things eating better and moving more. Set your target weight, make a plan, and start today. Your future self will thank you! 

If you’re currently on blood pressure medication, don’t stop it abruptly.Instead, use this blog as a guide to complement your medical care, and talk to your doctor before making any major lifestyle or diet changes.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Be Sugar Smart: A Simple Shift That Changes Everything

Go Sugar-Free for a Month. Come Back Smarter. It’s not about quitting forever, it’s about learning what your body needs, when it needs it.

You don’t need a crisis to start taking care of your health. Sometimes, all it takes is one small decision, like cutting down the sugar in your chai.

If you’re tired of the energy crashes, the unexplained weight gain, or feeling like you’re always chasing your next meal, chances are sugar has more to do with it than you think.

The GOQii Sugar Smart Challenge, running from 1st to 30th August, is built around one simple idea that small, consistent actions can help you reclaim control of your health without giving up everything you love. And it starts with awareness.

It’s important to know what being Sugar Smart means.

Truth be told, everyone is well aware how sugar has quietly crept into our daily routine, not just in the obvious sweets, but in flavoured yoghurts, breakfast cereals, packaged juices, energy bars, and yes, that chai you can’t live without. We don’t even register it anymore.

Being sugar smart isn’t only about cutting sugar out completely. It’s about learning:

  • Where it hides
  • How it affects your blood sugar and insulin
  • And what you can do instead, without feeling deprived

Especially if you’re managing diabetes, dealing with insulin resistance, or struggling with weight loss, these shifts matter.

Be Sugar Smart: Keep it Simple

To be sugar smart, just turn good intentions into daily actions, through simple tasks that take minutes a day and build real habits over time.

From August 1st to 30th, participate in the challenge and complete sugar-smart activities and also get rewarded

Here are the daily activities you can indulge in and derive benefits from them 

  • Walk 6000+ Steps
    • Lowers blood sugar by helping your body use glucose more effectively.
    • Boosts insulin sensitivity, reducing the risk of insulin resistance.
    • Supports heart health and weight management with minimal effort.
    • Easy to fit into your day: short walks after meals or during breaks add up.
  • Post-Meal Walks
    • Walking after meals helps lower blood sugar by using glucose for energy before it spikes.
    • A 20-minute walk after lunch or dinner is especially helpful for those with insulin resistance or prediabetes.
    • Timing matters: Start your walk within 30 minutes of finishing your meal for best results.
    • Leads to steadier energy levels and fewer post-meal crashes or cravings.
  • Eat an Early Breakfast before 9 am
    • Helps kickstart your metabolism and supports steady energy throughout the day.
    • A balanced breakfast stabilises blood sugar and curbs overeating later.
    • Aim to eat within 30 minutes of waking to prevent energy dips and cravings.
    • Choose whole grains, protein, and healthy fats over sugary or processed options.
  • Eat Healthy and log your food
    • Food logging increases awareness of what, when, and how much you’re eating, especially sugar intake.
    • Tracking meals at least three times a day helps you stay mindful of portion sizes and added sugars.
    • Identifying eating patterns can highlight triggers for cravings or blood sugar spikes.
    • This insight empowers better choices, making it easier to cut down on sugar and build healthier habits.
  • Watch and Learn
    • Get expert insights by watching videos on managing diabetes, nutrition, fitness, and lifestyle habits.
    • Learn at your pace with short, practical videos that fit easily into your day.
    • Strengthen your knowledge about sugar control, insulin resistance, and healthy living.
    • Stay motivated by watching real coaches share tips, strategies, and science-backed guidance.
  • Practice Mindfulness
    • Just 10 minutes a day can reduce stress, improve sleep, and boost emotional resilience.
    • Lower stress means lower cortisol, which helps stabilise blood sugar levels.
    • Meditation supports overall health and can help prevent chronic conditions linked to stress.
    • Simple practices like mindful breathing in a quiet space can make a noticeable difference.
  • No Sugar Habit
    • Identify your sugar triggers, such as post-meal cravings, stress, or specific times of day.
    • Swap sugary snacks with healthier alternatives like fruits, nuts, or yoghurt.
    • Manage stress in healthier ways through exercise, meditation, or outdoor time.
    • Cut back gradually to let your taste buds adjust and reduce cravings over time.

It takes 21 days to change a habit. With the Sugar Smart Challenge, over 30 days, you’ll build habits that stick, not because they’re forced, but because they fit into your life.

Why Sugar Smart Habits Matter

Here’s what the research tells us:

  • Over 101 million Indians live with diabetes.
  • Another 25 million are pre-diabetic.
  • NFHS-5 reports that 1 in 4 Indian adults is overweight or obese.

High sugar intake, even in “healthy” forms, plays a major role in rising insulin resistance, PCOS, weight gain, and fatigue. But the good news? It’s reversible.

You don’t need extreme diets. You don’t need to give up all your favourites. You just need to know when, how much, and why.

You don’t have to be perfect to feel better. You just need to start noticing. One less sugar-laden drink. One balanced plate. One decision is not to eat on autopilot. Over time, these small wins become your new normal.

Being Sugar Smart is your chance to put knowledge into action and be rewarded for it. Speak to your coach, join the challenge by visiting the Challenge Page on the GOQii app, track your progress, and learn how to live a life where sugar doesn’t control you.

Your body’s not broken. It just needs a little less sugar and a little more support.

Let’s get smart about it.

#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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Late Lunching can slow Weight Loss…

Late Lunching can slow Weight Loss…
A new study suggests that if you’re trying to lose weight, it’s not just about how many calories you consume but also when you consume them. If lunch is your biggest meal of the day and you tend to eat it later, you may lose weight more slowly and lose less of it overall.

In other words, the later you eat your main meal, the harder it is to lose weight. This is the conclusion reached by researchers from Brigham and Women’s Hospital (BWH) and Tufts University in Boston (US), and the University of Murcia in Spain. Their findings were published in the International Journal of Obesity.

Frank Scheer, senior author of the study and Director of the Medical Chronobiology Program at BWH, stated:

“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness.”

He added:

“Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters suggesting that the timing of large meals could be an important factor in a weight-loss programme.”

Why This Study Matters

While there is significant evidence from animal studies linking meal timing to weight regulation, there has been limited data in humans. That’s what made this study so compelling.

The researchers analysed data from 420 overweight individuals enrolled in a 20-week weight-loss programme in Murcia, Spain. Here, lunch is typically the main meal of the day, accounting for about 40% of total daily calorie intake.

Participants had an average age of 42, and the group was evenly split between men and women. About half were “early eaters” (lunch before 3 PM) and half were “late eaters” (lunch after 3 PM).

Key Findings

  • Early eaters lost significantly more weight than late eaters.
  • Late eaters experienced a slower rate of weight loss and showed lower insulin sensitivity a known risk factor for type 2 diabetes.
  • These differences were not explained by:
    • Total calorie intake
    • Energy expenditure
    • Appetite-regulating hormones (leptin and ghrelin)
    • Sleep duration
    • Presence of the “clock gene” (linked to weight management difficulty)

Interestingly, while breakfast and dinner timings made little difference, the study found that:

  • Late eaters tended to be “evening types”
  • They ate smaller breakfasts
  • They were more likely to skip breakfast altogether

What This Means for You

According to lead author Marta Garaulet, Professor of Physiology at the University of Murcia:

“Timing of food intake may play a significant role in humans. Weight-loss programmes should consider not only calorie intake and macronutrient distribution, but also the timing of food.”

This study focused on a Mediterranean-style diet where lunch is the main meal. In countries like the UK or US where snacking contributes up to 25% of daily calories applying these findings directly may be more complex.

If you’re struggling to lose weight, consider when you’re eating, not just what or how much. Eating your main meal earlier in the day could improve your metabolic health and help you shed kilos more effectively.

Want to learn more about nutrition and fat loss? Browse Healthy Reads. Or get personalised guidance from a GOQii Coach by subscribing 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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