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“My ultimate goal is to increase my immunity and live a very long healthy life”

Jigar working out at home

Jigar working out at home

The day of reckoning comes to nearly all of us. A favorite pair of jeans won’t zip up; the idea of doing any physical work is exhausting; a walk around the apartment block is enough to tire you and send you to bed. Worse, you learn you have cholesterol at a really young age or find your weight is crushing your knees. It’s the day you do not feel good about yourself and realize it’s time that you need to start exercising and get fit and healthy. Jigar Gala was sailing in this very boat but, decided to not be complacent. Instead, he worked hard to get healthy.     

I am 27 and I have had a very sedentary lifestyle. There was no form of physical activity whatsoever. I am an operations manager in a Public Limited company and I work from 10-6pm. I travel 12 days in a month. Diet was not right as I ate anything as and when I wanted to. I was eating cheese, butter, and fried items all the time and did not care. My water intake was low and I never ever felt energetic. Eventually, my cholesterol and Triglyceride levels also increased.

Since my wife Charmi Gala is a coach with GOQii I got more intrigued about GOQii. I used to watch and hear her talk to her players giving them suggestions. She would constantly tell me how her player has improved or changed his lifestyle and got better. But, I never really bothered so much. My wife suggested going in for a GOQii band so that I can discipline myself and get back on track.

Six months ago I went ahead and got myself a GOQii band and said let me try it out and see if it’s working. My coach is Geetika Patni. I realized that no matter what a coach tells you finally it is me who has to implement all that is being told to me in the right way and in a disciplined manner if not I would be a loser.

My first health goal was to reduce my cholesterol and triglyceride levels. The doctor actually recommended medicines for the same but then I was also warned that there could be side effects of the medicines. After I have achieved the first goal I decided I will focus on how to be active and lastly lifestyle changes, increase water intake etc.

Thanks to GOQii within 6 months I have been able to bring down my Cholesterol and triglyceride levels. My Cholesterol levels were high at 310 and triglycerides was at 350. Currently, my cholesterol is at 180 and triglycerides at 130.

Along with my coaching, I have been greatly inspired by Luke Coutinho, the master coach of GOQii. In fact, thanks to Luke I have been able to make small changes. I watch his videos repeatedly on YouTube to get motivation when I get cravings of unhealthy things

Just small changes to your diet and lifestyle coupled with discipline can do wonders to you and your health. I am extremely happy as my cholesterol is under control and my nutritional habits have changed for the better. I am not eating any junk and fried food items or anything unhealthy. I think before I eat.

I have also started walking. Trying to do 10,000 steps at once seemed hard to do. But, going on a little walk in the morning, and another later in the evening helped my steps add up. I walk at a moderate pace daily for 45 minutes. Also, twice a week I do free body exercise.

What I have realized over a period of time is that even if you’re someone who struggles with fitness, or if being active doesn’t come naturally to you, you can do it—and it can all be done with just walking. You don’t have to go out and kill yourself every day, just set a goal with GOQii and ease into it.

Becoming physically active has changed my attitude towards life. It has automatically helped me increase my water intake. I drink around 2.5 liters daily. Earlier was not even managing 1 liter. I have a reminder in my phone that reminds me to drink water at regular intervals. Now, I have cultivated the habit. With regard to sleep, I never had an issue.

Goqii concept is really wonderful, they are creating right awareness while all other companies just want to sell products. Today people have many options out there for your health and fitness. But, what GOQii is doing is that it is creating that balance and helping change your lifestyle by making very small changes. It’s no rocket science but many of the aspects such as exercise, food, water, sleep etc we have always taken it for granted and over the years these things have affected our health. Last but not the least the coach is a motivating factor in this entire GOQii ecosystem.

My wife is happy that I am following my coach’s advice. When she used to tell me to do all these things I would never take her seriously. Now I realize that what she used to tell me was for my own good. I am seeing the change in myself and she has seen me change for the better.

My message to one and all is that GOQii is here to help you change yourself. Try it and you will see massive changes in your lifestyle. No matter how much you travel or work. The solution of your health is in our hands but we run here and there to solve the health issue.We just need to heal our body in the correct way and build stronger Immunity

My Life Mantra :-

— Balance nutrition

— 7 hour of sound sleep

— more than 2L daily water intake

— managing stress

— daily activity (sports / walking / running / exercise etc )

Last but not the least, I like the karma concept that has been weaved into this ecosystem. I try to donate as much as I can. The whole idea of clocking more steps to be able to donate is a wonderful thing. My ultimate goal is to increase my immunity and lead a very long healthy life.

What does Coach Geetika Patni have to say about Jigar Gala?

Jigar is a very supportive player. His initial goal was to control cholesterol levels, which was a bit high along with weight reduction of 10kgs. Cholesterol levels got down once he started following right nutritional practices and maintained a regular exercise routine, all of which he is still continuing and which has helped him in weight loss too. He is very curious with respect to his nutrition and adopts to all suggestions. Current workout routine includes 40 minutes of walking but, has also tried Tabata workouts in the past. He is doing very well and am sure he’ll find his perfect balance of lifestyle soon.

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Sleep Well, Live Better: Lifestyle Habits That Improve Sleep Quality

Sleep is one of the most important pillars of preventive health. Good sleep improves energy levels, supports metabolism, strengthens immunity and enhances mental clarity. Yet in today’s fast-paced lifestyle, sleep is often the first thing we sacrifice. Late-night work, excessive screen time and irregular schedules disrupt the body’s natural sleep rhythm. Over time, poor sleep can increase the risk of lifestyle diseases such as obesity, diabetes, hypertension and heart disease. This is why World Sleep Day 2026 highlights the theme “Sleep Well, Live Better.” The message is simple: when you prioritise sleep, you improve not just your rest but your overall quality of life. The good news is that improving sleep often does not require drastic changes. In many cases, small lifestyle habits can significantly improve sleep quality. Sleep is one of the most important pillars of preventive health. Good sleep improves energy levels, supports metabolism, strengthens immunity and enhances mental clarity. Yet in today’s fast-paced lifestyle, sleep is often the first thing we sacrifice.

Late-night work, excessive screen time and irregular schedules disrupt the body’s natural sleep rhythm. Over time, poor sleep can increase the risk of lifestyle diseases such as obesity, diabetes, hypertension and heart disease.

This is why World Sleep Day 2026 highlights the theme “Sleep Well, Live Better.” The message is simple: when you prioritise sleep, you improve not just your rest but your overall quality of life.

The good news is that improving sleep often does not require drastic changes. In many cases, small lifestyle habits can significantly improve sleep quality.

How Can You Improve Sleep Quality Naturally?

You can improve sleep quality naturally by maintaining a consistent sleep schedule, limiting screen exposure before bedtime, creating a relaxing night routine, optimising your bedroom environment and paying attention to what you eat and drink in the evening.

These lifestyle habits help regulate your circadian rhythm, allowing the body to enter deeper and more restorative sleep cycles. If your body clock feels constantly out of sync, understanding how the circadian rhythm affects sleep patterns can help restore balance.

Why Good Sleep Matters for Your Health

Sleep is not simply a period of rest. During sleep, the body performs essential biological processes that support long-term health.

These include:

  • cellular repair and tissue recovery
  • hormone regulation
  • memory consolidation
  • immune system strengthening
  • metabolic balance

When sleep quality is poor, these processes are disrupted. Studies have shown that chronic sleep deprivation can contribute to:

  • increased stress hormone levels
  • poor blood sugar regulation
  • weakened immunity
  • reduced concentration and productivity

Lack of sleep can also influence food choices. Research shows that sleep deprivation may lead to cravings for calorie-dense foods and unhealthy eating habits.

According to sleep health guidelines, most adults require 7–9 hours of sleep per night for optimal physical and mental health.

Lifestyle Habits That Improve Sleep Quality

Instead of relying on medication, improving daily habits can naturally support better sleep.

Maintain a Consistent Sleep Schedule

Your body operates on an internal clock known as the circadian rhythm. Going to bed and waking up at different times each day disrupts this rhythm.

Try to:

  • go to bed at the same time each night
  • wake up at the same time each morning
  • maintain this schedule even on weekends

Consistency helps train your body to recognise when it is time to sleep.

If you’re looking to improve your daily sleep habits, incorporating simple rituals for better sleep can make a significant difference.

Limit Screen Exposure Before Bed

Smartphones, laptops and tablets emit blue light, which suppresses melatonin — the hormone that regulates sleep.

To improve sleep quality:

  • avoid screens at least one hour before bedtime
  • dim the lights in your home during the evening
  • switch devices to night mode if screen use is necessary

Reducing screen exposure before bedtime allows the body to prepare naturally for sleep. If you want to explore practical ways to sleep better without gadgets interfering with your routine, check out this guide.

Create a Relaxing Night Routine

Your mind needs time to transition from daily activity to rest.

Develop a relaxing routine before bedtime, such as:

  • reading a book
  • practising meditation or deep breathing
  • light stretching or yoga
  • taking a warm shower

Over time, these small habits train the brain to associate specific behaviours with sleep, making it easier to fall asleep naturally.

Be Mindful of Evening Food and Drinks

What you eat and drink before bedtime can influence sleep quality.

Avoid the following close to bedtime:

  • caffeine
  • alcohol
  • heavy meals
  • sugary snacks

Instead, choose lighter options if you feel hungry, such as:

  • warm milk
  • bananas
  • nuts
  • herbal tea

Certain foods naturally support relaxation and sleep. You can explore a list of foods that help promote better sleep here.

Optimise Your Sleep Environment

Your bedroom environment plays an important role in sleep quality.

To create a sleep-friendly space:

  • keep the room cool and dark
  • minimise noise and distractions
  • use comfortable bedding
  • avoid keeping electronic devices nearby

Prioritising sleep as an essential component of health rather than something to compromise on is one of the most powerful lifestyle shifts you can make.

Key Takeaways for Better Sleep

  • Sleep is a critical pillar of preventive health.
  • Adults should aim for 7–9 hours of quality sleep each night.
  • Consistent sleep schedules support the body’s circadian rhythm.
  • Reducing screen exposure before bedtime improves sleep onset.
  • A relaxing nighttime routine can help the body prepare for rest.
  • Good sleep habits improve energy, metabolism and overall wellbeing.

Small lifestyle changes can lead to meaningful improvements in sleep quality over time.

Sleep Well, Live Better

The theme of World Sleep Day 2026 – “Sleep Well, Live Better” reminds us that quality sleep is essential for overall wellbeing.

When you prioritise sleep, you support your body’s ability to recover, regulate hormones, maintain energy levels and protect long-term health.

Start by making small changes today. Over time, these habits can help you experience deeper sleep, improved energy and better overall health.

Because when you sleep well, you truly live better.

Take charge of your sleep health today. If you are struggling with sleep issues, speak with your GOQii Coach for personalised lifestyle strategies that help improve sleep quality and overall wellbeing.

#BeTheForce

Frequently Asked Questions

How many hours of sleep do adults need?
Most adults require between 7 and 9 hours of sleep per night for optimal physical and mental health.

What is the fastest way to improve sleep quality?
Maintaining a consistent sleep schedule and reducing screen exposure before bedtime are two of the most effective ways to improve sleep quality.

Can lifestyle changes improve sleep naturally?
Yes. Habits such as regular exercise, good nutrition, stress management and proper sleep hygiene can significantly improve sleep quality over time.

Disclaimer: GOQii is committed to providing accurate, up-to-date and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional before making changes to your health routine. Individual responses may vary.

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Accelerate Action for Your Health: Why Self-Care Matters This International Women’s Day

Every year, International Women’s Day is an opportunity to celebrate progress and reflect on the work that still needs to be done to achieve gender equality.

The 2026 theme, championed by UN Women, calls on individuals, institutions and communities around the world to Accelerate Action toward gender equality.

While policy change, education and economic opportunity remain critical drivers of equality, one powerful yet often overlooked area where women can accelerate progress is their own health and well-being.

Prioritising self-care for women’s health is not a luxury. It is a foundation for empowerment. When women invest in preventive health, they gain the strength, clarity and resilience needed to lead families, workplaces and communities.

At GOQii, we believe that women’s health empowerment begins with preventive care, mindful living and consistent lifestyle habits.

What Is the International Women’s Day 2026 Theme?

The theme for International Women’s Day 2026 is “Accelerate Action.”

The campaign highlights the urgency of making faster progress toward gender equality by encouraging individuals, organisations and governments to take meaningful steps that support and empower women.

One of the most powerful ways women can accelerate progress in their own lives is by taking proactive steps to protect and strengthen their health.

After all, sustainable empowerment requires energy, resilience and well-being.

Why Self-Care Matters for Women’s Health

Across cultures and generations, women have often been conditioned to place the needs of others before their own. Between professional responsibilities, caregiving roles and family commitments, personal health frequently moves to the bottom of the priority list.

However, this pattern carries long-term consequences.

Health research consistently shows that many women delay regular health check-ups, ignore early warning signs of stress or burnout, and postpone lifestyle changes because they feel they “don’t have time.”

The reality is simple:

You cannot pour from an empty cup.

Self-care is not selfish. It is strategic. When women invest in their own health, they build the physical and mental capacity needed to support others and pursue their ambitions with confidence.

Accelerating action toward equality must also mean accelerating action toward better health.

3 Ways Women Can Accelerate Action for Their Health

Empowerment does not require drastic transformation. It often begins with small, consistent actions that build long-term resilience.

Here are three practical ways women can prioritise preventive health and strengthen their well-being.

  1. Give to Your Nutrition, Gain Vitality

When life becomes busy or stressful, nutrition is often the first thing to suffer. Quick snacks, processed foods and skipped meals may seem convenient, but they gradually reduce energy levels and affect overall health.

The Action

Focus on simple, balanced meals that prioritise local, seasonal and home-cooked foods. Include a variety of colourful fruits and vegetables, whole grains, healthy proteins and adequate hydration throughout the day.

The Gain

Balanced nutrition improves immunity, stabilises energy levels and helps the body manage stress more effectively. When your body is properly nourished, you gain the vitality needed to handle professional demands, family responsibilities and personal goals without feeling drained.

  1. Give to Your Body, Gain Strength

Physical strength plays a critical role in long-term health, yet it is often underestimated when discussing women’s wellness.

Muscle strength, bone density and mobility help protect the body against lifestyle diseases, injuries and age-related decline.

The Action

Aim for daily movement. Walking 8,000–10,000 steps a day is a great start. Complement this with basic strength training, yoga or resistance exercises two to three times per week.

The Gain

Strength improves metabolism, enhances mobility and reduces the risk of chronic diseases such as diabetes, osteoporosis and cardiovascular issues. Most importantly, it builds physical resilience, allowing you to maintain independence and energy as you age.

  1. Give to Your Mind, Gain Peace

Modern lifestyles often require women to juggle multiple roles simultaneously. Without intentional pauses, this constant pressure can lead to chronic stress, sleep disruption and hormonal imbalance.

The Action

Create boundaries around your personal time. Begin your day with 10–15 minutes of mindfulness, meditation or quiet reflection. Protect your sleep schedule and aim for 7–8 hours of quality rest each night.

The Gain

Mental clarity improves emotional resilience, focus and decision-making. When the mind is calm and balanced, everyday challenges become easier to navigate and productivity naturally improves.

Small Steps Create Powerful Momentum

Accelerating action toward gender equality is a collective effort, but it is also built on individual momentum.

Every healthy choice you make choosing nourishing foods, prioritising movement, protecting your sleep or seeking guidance from a health coach contributes to a stronger foundation for the future.

Empowered women are not defined solely by professional success or social recognition. They are defined by their ability to sustain their energy, nurture their well-being and live with intention.

#BeTheForce: Take Charge of Your Wellness

When women are healthy, energised and supported, they become catalysts for change across families, workplaces and entire communities.

But transformation begins with one simple decision: prioritising your own well-being.

This International Women’s Day, take a moment to reflect on your health journey.

Schedule that pending health check-up.
Step outside for a walk.
Reconnect with your wellness goals.
Speak to your GOQii coach and take the next step toward preventive health.

Small actions today can unlock stronger possibilities tomorrow.

Stay active. Stay healthy. And #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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Leaky Gut: Symptoms and Causes

leaky gutThe gut is considered to be the “Gateway to Health”. It consists of approximately 80% of the immune system. 95% of “serotonin”, the “feel-good” hormone, is also produced in the Gut. Healing and improving your gut is of the utmost importance to lead a healthy and happy life. Your gut is responsible for stomach conditions, pain and even eagerness. Poor gut health can cause various issues such as a Leaky Gut.

A Leaky Gut is one of the most puzzling illnesses/diseases to be diagnosed and to get treated. It is a very puzzling disease or illness majorly due to the gut having a very extensive and complex structure. “There is still so much science that proceeds with finding newly developed methods, where the gut can have an impact on the health of the heart to brains being young and active,” says Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital.

What is Leaky Gut?

The digestive system is where food is broken down and nutrients are absorbed. It also plays a major role in safeguarding your body from detrimental or dangerous substances. The intestinal walls act as a barrier/hurdle to check what is passing into the bloodstream, to be carried to different organs of the body.

Water and nutrients are passed into and out of the small holes (tight junctions) in the walls of the intestine when obstructing the movement of detrimental substances. Intestinal Permeability is defined as an easy passage of the substances through the walls of the intestine. When the small holes (tight junction) of the intestinal wall become loose, the permeability of the gut increases and results in bacteria and toxins passing from the gut into the bloodstream. This event is termed as “Leaky Gut”.  

Due to Leaky Gut, toxins and bacteria enter the blood-stream, resulting in inflammation and activating a reaction from the immunity. Proponents declare that it is one of the major causes of several medical conditions such as chronic fatigue syndrome, migraine, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, skin conditions, and autism.

Many Health-care professionals say that an increase in the permeability of the intestine occurs in a few chronic diseases. It is a challenge to calculate the strength of an individual’s gut barrier, so it becomes difficult to identify whether a person has a leaky gut and what impact it will have on the body.

Symptoms to Watch Out For

As per Dr. Leo Galland, the director of the Foundation for Integrated Medicine, the symptoms below could indicate a Leaky Gut.

  • Digestive issues such as chronic diarrhea, constipation, gas or bloating or IBS (Irritable Bowel Syndrome)
  • Nutritional Deficiencies such as anemia, omega-3 fatty acids, vitamin deficiencies
  • Excess weight, obesity, diabetes
  • Poor immunity such as frequent cold, flu, and infection. Auto-immune disease such as rheumatoid arthritis, lupus, celiac disease or chron’s disease, Hashimoto’s thyroiditis
  • Brain: Headaches, brain fog and memory loss and Depression/Eagerness/ADHD (Attention Deficient Hyperactive Disorder)
  • Excessive tiredness or fatigue
  • Rashes on skin such as acne, eczema
  • Cravings for refined carbs or sugar
  • Bones: Arthritis or Joint Pain and Osteoporosis
  • Seasonal Allergies or Asthma
  • Imbalance in the hormones such as PMS or PCOD i.e. Pre-menstrual Syndrome and Polycystic Ovarian Syndrome
  • Diagnosis of candida overgrowth
  • Food Allergies, food sensitivities or intolerances

What Causes a Leaky Gut?

There are several factors that can cause a Leaky Gut. Gluten, food, infection and toxins being a few of them. The following factors can also be considered.

  • Food Sensitivities, Candida or yeast over-growth, Parasites, Medications and Drugs
  • Excessive sugar intake and other un-healthy food affect the barrier of the wall of the intestine
  • Non-steroidal anti-inflammatory drugs (NSAID’s): Excess and too much use of NSAID’s like ibuprofen leads to leaky gut due to an increase in the wall of intestinal permeability
  • Excess alcohol intake may also cause intestinal permeability
  • Nutritional Deficiencies: Deficiencies of Vitamins such as A, D and Zinc result in increases intestinal permeability
  • Inflammation: Can also result in the leaky gut
  • Stress: Excess Stress also results in gastro-intestinal disorder, leading to leaky gut
  • Poor Gut Condition: There is a mix of good and harmful bacteria which are almost in millions in the gut. If the balance of the good and harmful bacteria is affected, it can affect the intestinal wall.
  • Yeast Overgrowth: Natural existence of yeast is there in the gut, but excess growth of yeast can lead to leaky gut

Stay tuned and stay healthy. For more topics on Gut Health, click here. If you’re experiencing any of the above symptoms, consult a doctor or speak to our experts for lifestyle changes that will help you heal. 

#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.

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