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How Nitya Kishore Upadhyay Lost 12kg In 6 Months With GOQii

Nitya Kishore Upadhyay

Are morning walks by themselves a miracle cure for health issues? Can they help manage and lower cholesterol levels or help you lose weight? Managing lifestyle diseases requires a combination of lifestyle changes, and there’s no room for guesswork. This is what our player, Nitya Kishore Upadhyay, figured out when he joined GOQii. Let’s take a look at how his health story unfolded.

Managing Weight & Cholesterol Issues With Morning Walks 

As an employee for a pharmaceutical company, Nitya Kishore Upadhyay was always surrounded by doctors and healthcare professionals. He used to do a blood test every six months. Being in sales and marketing, he was on-field most of the time and used to eat out. As a result, he was overweight and also had a history of high cholesterol and vitamin B12 deficiency.

To manage these conditions, he used to take morning walks, but they barely helped. He was using another company’s fitness tracker but didn’t find much use for it because, apart from the data on the device, there was no one there to guide him.

He wanted a device that did more than just track steps. So he began searching for a solution online and came across GOQii. After some research, he purchased a tracker and subscribed to GOQii’s personalized health coaching plan.

Interacting With A Coach & Making Lifestyle Changes 

After activating his coaching subscription and speaking with Coach Anukriti, he had no doubt that GOQii was the right choice for him. He says that he was impressed with the in depth guidance he received from his coach. His initial goal was to lose 8-10kg, manage his cholesterol and vitamin B12 deficiency. 

Keeping that in mind, GOQii Coach Anukriti suggested that he increase the intensity of his morning walks. He asked him to clock in at least 10,000 steps a day. Along with walks, he was also asked to jog at intervals. Before, we would go for morning walks on an empty stomach, but Coach Anukriti suggested that he eat sabja seeds and begin his morning with lemon water.

She set up a morning breakfast routine, midmorning fruits, and also guided him on what to eat and avoid. Along his health journey, they used to make frequent calls and change his routine as per his schedule. Slowly, he was asked to add more salads to his meals. Later, the sabja seeds were replaced with jeera water – which helped him greatly, he says.

He was also introduced to intermittent fasting, which he says benefited him a lot. Apart from this, based on his schedule, he was also suggested exercises he could perform and was asked to meditate as well.

Right from the beginning of his journey with GOQii, Nitya Kishore says that everyone in the GOQii ecosystem was helpful. Even the classes he attended on GOQii PRO were detailed, and the coaches guided him well. He said that the coach was very understanding and introduced changes slowly as per his schedule and lifestyle, so it wasn’t too overwhelming for him to make changes suddenly. 

How did these changes help Nitya Kishore Upadhyay? 

Due to all these changes, Nitya Kishore managed to lose 12kg in 6 months. His cholesterol levels and Vitamin B12 levels are also normal. “Nityaji is a very good player and follows all my suggestions and habits regularly,” says Coach Anukriti. She further added that, “He is feeling more healthy and energetic than before.”

His friends and family say that he looks younger and more dynamic than before. He has also been actively advocating GOQii to his friends and family members. He says, “I want to thank Mr. Vishal Gondal for keeping such good people who guide and motivate others”.

He is impressed with GOQii and always appreciates how GOQii is working for people. Like Mr. Nitya Kishore Upadhyay, would you like GOQii to work for you as well? Know someone who needs help managing lifestyle conditions? 

Well, visit the GOQii Store and subscribe to Personalised Health Coaching here to make a positive lifestyle change today! 

You can also read more inspiring Health Stories here.

Stay healthy and #BeTheForce 

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What Is The Circadian Rhythm Diet & How Does It Help?

circadian rhythm diet

Have you heard about the Circadian Rhythm Diet or the 7am to 7pm diet and the recommended dietary habits & restrictions it involves? Surprisingly, there are no dos and don’ts on eating. It’s  all about when you should eat. The basic idea of this diet is to reset meal timings to the same one as our ancestors i.e. between sunrise and sunset – basically scheduling meals during daylight hours. 

Circadian Rhythm Diet also known as Body Clock Diet is basically a form of time restricted eating plan where we eat in sync with the body’s internal clock which gets regulated by change within the environment, mainly, light and darkness, and are controlled by a small area in the middle of the brain. This can affect metabolism, hunger, sleep, body temperature and other bodily functions.

The hormone cortisol, also known as the “get up and go” hormone is linked with body metabolism and hence weight. It rises and falls during the course of the day.  If someone eats when metabolism is at peak, calories consumed would be utilized well and not deposited as fat. On the other hand, food eaten at the wrong time may lead to weight gain.

Circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats every 24 hours and can be divided into 2 phases:

  1. Eating and metabolizing phase: Metabolism is high when cortisol is at its peak and slow when cortisol levels are down. The body releases cortisol naturally twice per day: once in the early morning and later in the evening and at that time, the stomach too is ready with the right amount of hormones and digestive enzymes and even good gut microbes to digest the food. So for health benefits eat with the Sun. In response to daylight, cortisol rises, insulin sensitivity increases and melatonin decreases, making one feel active and energized. Cortisol supports thyroid function and metabolism, and contributes to the energy needed  to complete daily tasks.
  2. Resting  and healing phase: When the sun sets, the body naturally wants to wind up and prepare for sleep. The sleep inducing hormone melatonin rises up, while cortisol and insulin sensitivity reduces. So food consumed later at night when cortisol levels are decreasing is more likely to be stored as fat.

As soon as one finishes dinner, the body slowly gets slow on metabolism, the body clock resets, going into repair and rejuvenation mode so that damaged cells can be repaired and replaced with healthy new cells and allergy causing chemicals or pathogens cannot attack the body. Thus, late night munching leads to weight gain and it disrupts the body’s natural healing mechanism too. 

Highlights Of The Circadian Rhythm Diet 

  1. Eat during daylight.
  2. Have breakfast and lunch as the biggest meals of the day, and dinner, the smallest.
  3. Have about 75% of nutrition before 3 pm
  4. Do not eat anything post dinner.

Benefits Of This Diet 

  1. Helps maximize weight loss efforts
  2. Reduces the risk of obesity
  3. Improves digestive health
  4. Improves metabolism
  5. Improves sleep, mood and energy levels
  6. Reduces inflammation in the body
  7. Lowers the risk of type-2 diabetes and cardiovascular disease
  8. Promotes longevity 

Those who schedule their meals between 12 hours (7 am to 7 pm) might have a much better circadian rhythm and health unlike those who delay dinner and eat within 15-16 hours (7am to 11pm or more). After 12-16 hours of fasting when we have the next meal i.e. breakfast – the body gets enough time to heal/repair as required. Don’t eat anything post dinner as the body enters the healing and rejuvenation mode. Compounds that encourage the inflammatory response rise at night. This is likely because the body is better at fighting infections while it is at rest, and energy can be poured into the effort, rather than into other functions like metabolism.

Even if the food choice & calorie consumed is the same, those who eat during daylight have better health than those who delay. Food at the wrong time can disturb the internal clock and break the metabolic balance in our body, and that can push us towards disease. Biological rhythms are meant to protect us. Disturbing this rhythm can lead to weight gain, hormonal issues, mental health issues, metabolic diseases like type -2 diabetes and heart problems. 

So do give this Circadian Rhythm Diet a go and let us know what you feel in the comments below! We hope this article helps you. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for personalized health coaching here.

#BeTheForce 

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Endometriosis: A Silent Menace Disrupting Women’s Lives

Endometriosis: A silent killer

Earlier this year, GOQii conducted a focused group study among 3000 women to understand which health issues they are facing. The Women’s Health Matters survey highlighted some key issues such as menstrual problems, PCOS, hypothyroidism, UTI, Fibroid and issues with infertility which continue to persist despite the increased focus on women’s health. Apart from these issues, we also found a looming threat to women’s health in the form of endometriosis.

We found that approximately 6% of women suffer from endometriosis. As compared to the other issues, this percentage might seem small but endometriosis is a growing issue among many women. Endometriosis affects 1 in 10 women of reproductive age in India and is increasing in prevalence. 

What Is Endometriosis? 

Endometriosis is a painful and debilitating disease that affects many women. It is a condition in which the endometrium, the tissue that lines the uterus, grows outside the uterus and onto the ovaries, fallopian tubes, peritoneum, and other organs in the abdominal cavity. 

This can cause severe pain during menstruation, severe pelvic pain, and infertility. The cause of endometriosis is still unknown, and the exact biological mechanisms are yet to be determined. However, research has suggested that genetic, hormonal, and environmental factors may contribute to the development of the disease. 

Hormones such as estrogen and progesterone have been identified as potential culprits, as they have been found to stimulate the growth of endometrial tissue outside the uterus.  Additionally, genetics may play a role, as endometriosis appears to be passed down through families. 

Environmental factors may also contribute to the development of endometriosis. Exposure to certain chemicals, such as dioxins, can increase the risk of developing the condition. Additionally, prolonged use of hormonal contraceptives and intrauterine devices has been linked to the condition.

As per the survey, 57.1% of the women surveyed have been suffering from endometriosis for anywhere between 1-5 years.

Endometriosis 2

Symptoms Include: 

  • Painful periods
  • Pelvic pain
  • Cramping
  • Abnormal or heavy bleeding
  • Pain during or after sex
  • Difficulty getting pregnant
  • Fatigue.

Other symptoms may include bloating, constipation, diarrhoea, nausea, and painful bowel movements. Endometriosis can also cause emotional distress and depression. Some women may experience pain in their lower back, thighs or rectum. The long term health issues involving pain, fatigue and depression can lead to a reduction in quality of life, as well as decreased productivity. 

How Can You Manage Endometriosis? 

Managing Endometriosis can be a challenging affair but it is not impossible! Here are several tips and strategies to keep in mind: 

  1. Consult with a healthcare professional: It is crucial to work closely with a healthcare professional experienced in endometriosis. They can provide a proper diagnosis, suggest treatment options, and offer ongoing support.
  2. Educate yourself: Learn as much as you can about endometriosis. Understanding the condition, its symptoms, and available treatment options will empower you to make informed decisions about your health.
  3. Pain management: Pain is a common symptom of endometriosis. Explore pain management strategies such as over-the-counter pain relievers, heating pads, hot baths, relaxation techniques, and gentle exercise. You might need prescription medications in case of severe pain.
  4. Manage stress: Stress can exacerbate symptoms, so it’s important to find effective stress management techniques. Engage in activities that help you relax, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.
  5. Diet and nutrition: Some individuals find that certain foods worsen their symptoms. Consider keeping a food diary to identify potential triggers, such as caffeine, alcohol, processed foods, or high-fat meals. Eating a balanced diet consisting of fruits, vegetables, whole grains, and lean proteins can be beneficial.
  6. Exercise: Regular physical activity can help improve overall health and reduce symptoms. Aim for moderate exercise such as walking, swimming, or cycling. Consult with your healthcare provider to determine the best exercise plan for your specific situation.
  7. Support network: Seek support from friends, family, or support groups. Sharing your experiences and concerns with others who understand can be comforting and provide valuable insights and coping strategies.
  8. Self-care: Prioritize self-care activities which help you relax and promote wellbeing. This can include getting enough sleep, engaging in activities you enjoy, setting boundaries, and practicing self-compassion.

Last but not the least, awareness of the condition is needed so that women can seek help early and receive the treatment they need to ensure that they are able to manage their symptoms and live full and healthy lives.

If this article helped you, let us know in the comments below. Know someone suffering from this condition? Share this article with them. Find more articles on women’s health here. To help you manage women’s health issues, get expert advice from our coaches by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Dietary Supplements For Bodybuilding: Who Needs Them and When

dietary supplementsWith everyone focusing on their health, we’re also getting to hear about dietary supplements which improve our health or build our bodies and we’re probably consuming them without knowing their uses or side effects as well. There are many young athletes who want to excel at their respective sport but most of them haven’t mastered the art of proper eating behaviors to sustain a healthy lifestyle. Influenced by peers, social media or ads which claim incredible effects, there are many people who are turning to these dietary supplements. 

What Are Dietary Supplements? 

Nutritional or dietary  supplements are basically taken to meet our nutritional requirements. These include: 

  • Whey Protein 
  • Casein 
  • BCAA (Brand Chain Amino Acid) 
  • L-Arginine 

1. Whey Protein
Whey is essentially a milk protein consisting of essential amino acids which are absorbed quickly by the body. It is one of the safest proteins out there and can be used by beginners as well as bodybuilders. It’s purpose is to fulfill your daily protein requirement whether you workout or don’t. It promotes lean muscle mass growth and helps with muscle protein synthesis. Just ensure that you buy it from authentic sources because of adulteration and avoid any variants which have added sugars. If your purpose is to lose weight, start with a weight training regime along with whey protein consumption. Ideal time to consume whey is within 15 mins after your workout.

2. Creatine
It is an amino acid found in the muscle cells which is responsible for producing energy through the anaerobic pathway. It boosts power, helps improve strength, increase lean muscle mass and helps the muscle recover more quickly during exercise. There should be a good intake of water and the person must follow a proper diet for creatine to be absorbed by the body. Creatine supplements should not be taken along with food. Creatine doesn’t give instant effect and it should be taken in regular cycles. This is not for everyone though. Avoid using it if you’re a beginner as your muscle density isn’t built as much as an intermediate or advanced level bodybuilder. It should be taken post your workout within 20-30 minutes. Please note that too much creatine can harm your body so use it in moderation.  

3. BCAA
BCAA are a group of 3 essential amino acids: leucine, isoleucine and valine. They increase protein synthesis and muscle growth, reduce fatigue, reduce tiredness after exercising, prevent muscle loss, rapidly absorbed by the body and provide additional fuel for working muscles.

The ideal time to consume BCAA is during exercises when sports drinks/carbohydrates are not required. It can be mixed with water and consumed.

4. L-Arginine
It is needed in the synthesis of most of the proteins and hence it helps increase muscle mass. In simpler terms, it expands your blood vessels, allowing more blood flow to reach your muscles which help you get a good pump during your workout. It’s great as a pre-workout supplement as it supports your body during workouts. A bodybuilder, strength or endurance athlete can take L-Arginine. The ideal time to consume L-Arginine is 30 minutes before a workout.  

All of the above supplements are readily available on the GOQii Health Store – within the GOQii App. Remember that supplements cannot replace proper meals. So follow a proper diet and back it up with dietary supplements depending on your goal.

We hope this article helps you! Find more articles on fitness and nutrition here. You can also get all this information and more, directly from a GOQii Coach by subscribing to Personalised Health Coaching 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 […]