How should we start our weight loss journey ?

0:00 Introduction
2:30 Sunrise and sunset method
12:00 Can the problems be reversed?
16:00 Alcohol and liver correlation
18:30 Can we eat anything?
19:50 Dr.Pal’s diet
23:45 Food effect on liver
26:40 Gut Bacteria
30:00 Diet and exercise ratio
37:30 Problem with night shift workers
43:00 Start with basic
46:25 Can medication be avoided?
48:30 Newme program by Dr.Pal
53:00 Thanks note from pal and Zarna
If interested in NEWME program, please email [e-mail] for further details.
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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Email: [e-mail]
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IFSC: IDIB000T032

[@MomandMinime22]

WOW Two interesting personalities together !! Thank you ...for such informative and fun session...👍!! I think this session DR .Pal got an equally vibe Guest......Hats off to you for all these wonderful efforts!!!

[@vatsalark694]

Sir your healthy advice should reach all living human beings be it rich poor or middle class justifying that health is wealth.

[@lavanyagutta5]

ఆ​@@vatsalark694

[@bhuvi1894]

Dr. Pal is a true example of how a doctor should be. Without preaching to people to take a lot of medications when they only come to him with diseases, he tries to pluck the root of developing diseases by preventing them in a holistic approach by inculcating ways how to live properly! That's what a good doctor must do for real.

[@RaagaTheeran]

Dr. Pal pls consider coming to India atleast 6 months once to extend your seva / treatment for us. Or atleast an online consultations.

[@thivyasubbukutty4396]

I like how doctor pal adds humour and makes it easy to understand why health is important..how fatal bad eating and wrong eating lifestyle can kill your life ..

[@SuperChargeYourself]

Wow two of my favourite creators. Loved this video. Thank you so much Dr Pal for having this conversation. I’m going back to basics. 16 hour fast. (Already doing it, but not counting calories). Going back to good ol My Fitness Pal. 1400 calories a day. I’m sure with consistency I will lose the 14 kgs that have plateaued for the past 5 years. I’m acknowledging this publicly. ❤

[@DrPal]

That is really awesome, I wish you the best with your process :)

[@lakshmithiagarajan7042]

Amazing.. it’s generally hard to stay tuned to a 54mins video for me but this one was amazing and so informative. Zarna was a perfect guest coz her way of thinking was just like what a normal person like me would think.. “we thought liver damage was always connected to alcohol” ! I’m so motivated now., Btw, Last 2-3weeks coz of Diwali my eating cycle has changed and I can definitely feel the fat and dicomfort putting on.. this has motivated me to get back to the healthy cycle ! Nandri Dr.Pal

[@gourivenkateswaran8432]

Thanks Dr Pal, My family became big fan of you and we all started intermittent fasting ,starting our day by 7.30 am and ends with 7 pm

[@pearleocean]

Thanks Zarna! It’s a great idea to do this program as a community ❤

[@suryaca7374]

Dr.pal...great way to go..appreciate your efforts creating awareness on health

[@nirupamas1860]

Hello Dr, I have been going through your reels & today this video really motivated me .I have started my 10hr eating window just a few days back...this video made me more confident. Thank you

[@thangavelusundararajan4847]

Awesome conversation... Zarna is eqaually instantaneous in her humor sense as you Dr. Pal. Great watch on the conversation and the key takeaway is reiterating on the importance of eating window 👍

[@irenenavarrette1918]

I found my life coach! I love you! I'll be watching!

[@ses7470]

I can listen to this podcast for days, absolutely amazing

[@pearleocean]

We love Zarna!! 😍😍

[@krithika920]

Humour with health ideals combo super doctor. Thanks for such innovative videos doctor

[@hiteshchugani1624]

i am your follower of all the video you are really inspiration and following this i have lost 10 kgs but still long way to go. Will also spread this lifestyle from my end . Thanks dr pal.

[@maheshwarin7600]

Very very amazing👏👏Nice Dr Pal👍👍🙏

[@chillinwithh]

Thoroughly enjoyed this video!

[@lalithasarmar6670]

Extremely informative and reassuring. Waiting for the follow up we were promised.

[@phoenixpersonified3484]

Every person who gets depressed easily or has emotional eating issues should watch this episode every time, as it will lift your spirits and make you laugh a ton. Thank you, Dr. Pal, for this wonderful episode with Zarna ji. It is totally hilarious and it's 10 pm here in India and I am LMAO!!! 😊🙏🙏🙏; Subscribed long time back and have watched most of your videos and have never been disappointed. Your sense of humor is amazing 🔥🔥🔥!!

[@thivyasubbukutty4396]

Weight loss is 80 percent diet and 20 percent exercise ...exercise is important..at least walking around .yaa ..you are right...live your life .....faster outcome...I liked how mam said jilebi .....and then go for a walk

[@mamtat7206]

Awesome to see you both together. Lovely.

[@NehaSingh-cc8kd]

Great and helpful conversation ❤

[@lalitharamakrishnan1531]

Iam 58 year old type II diabetic and I went to gym when I was 55 for rigourous cycling and elliptical exercises only to develop an abdominal hernia. Doctor, you are perfectly right that diet contributes to 80 percent of weight loss and gut health.

[@Sue_4480]

Thank you so much sir for the valuable thoughts

[@priyankapatil5297]

Sir you are truly amazing….. My frustration is gone after saw this episode… very motivational … thank you so much for information you shared 🙏🏼

[@smithajoy1476]

Thank you doctor for the information about fasting

[@anithasrini2009]

Hi @drpal - Thank you so much for this wonderful session with this wonderful amazing comedian Zarna, she's so good that she even made your jokes so natural. Thanks again for giving us such 100 % agmark content 🙏🏼

[@antonyjosephine494]

Your videos are really informative...

[@gayatriborah4252]

Your videos have become an addiction to me Sir. Please make more videos regarding myths and misconceptions regarding weight loss.

[@venkateshadurairaj1266]

Thank you Dr Pal,I appreciate you

[@caconsistentachievement751]

Dr pal is the actually standup comedian

[@mahemuthu9736]

When I was in India it was very difficult to be disciplined esp when living with in-laws and relatives and friends around but with a great difficulty I was able to stick by dinner time at 7:30. That made a lot of changes in the body.

[@MahimaJain-gf8wd]

Thanks for sharing the importance of eating timings, and the diet exercise ratio. Can you highlight more on what you should be eating during the day for weight loss? And a plan around it

[@swapnabose9742]

Truly amazing video. So inspiring

[@priyapalani6242]

Would love to hear from Zarna on the results.. Dr.Pal when are we having her session ?

[@faria246]

Thank you for this video😊🙏🙏🙏

[@irenenavarrette1918]

Hello Dr. Pal! Love this episode! Learning so much, and losing calories laughing! I love her! I love the. Liver is like lover, they break up! Have a wonderful day Sir!!!!

[@sudeshnam1672]

Sir , you couldn't find anyone better ?

[@anitagogia6564]

I am starting from today 5 dec 2023.hope to loose weight. Will again report on 5 feb. Now I am 76 kg. 62 years. Thank you dr for motivating. God bless you❤❤❤❤❤❤

[@mrsyousuf2558]

Good morning Dr pal and maam Thank you for such amazing information

[@user-ky2vx9yk2d]

That was a good conversation doc! Zarna added more humour to the already humorous presenter! Probably you should collaborate with more standup comedians! Would recommend Jagan Krishnan! 😃

[@laxmisathy6169]

Doctor, the way you say... We have a very special special guest.... You say that for all your guests and yet it's so genuine and makes them feel special 😍

[@DrPal]

❤❤❤

[@sunilskumaran1002]

Thanks Dr. Pal, I like your Videos, they have helped me a lot, I started straight away with an 8 hour Eating Window and continued for almost 2 months, till date, I feel a lot better and lighter now, but my tummy has not yet reduced completely.

[@pethaperumalmeenakshi9929]

Thanks Thambi

[@Rainbow_1981]

kozhukattai is same to modak.both made of jaggery /coconut n stuff with sugar n steam ..

[@RatishMani]

Dr. Pal, is the accountability program open to people who don't live in America ? I am in the UK and would like to sign up.

[@vardhinimuthu2427]

I was lucky that your video about intermittent fasting showed on my feed on a random day ❤️ It was in the first few weeks of Jan'22. Since then I've been following "sun rise to sun set" eating pattern for most of the time like 90%. Although I miss it for a few days, I ensure that it doesn't last for more than 2 days straight. Also, I feel guilty about having a bite of my dinner post 07.30 pm 😂😂 Thanks to you doctor for helping me to inculcate this good habit into my routine. It's pretty shocking and at the same time I'm proud about myself for following this close to a year and made a good change in my lifestyle. Like you said, my circle also started to understand and respect this routine I follow. On a final note I would like to share that I don't feel heavy in the night and some mornings like before while I had the practice of having late dinner. I feel lighter, my stomach bloating has reduced drastically and I was able to shed a few pounds with the help of regular yoga practice 🙏

[@DrPal]

I am really happy for this, kudos to your efforts. Please continue with your good work :)

[@vardhinimuthu2427]

@@DrPal Thanks doc 😀

[@emailsubraja]

I just saw this video today and still wanted to know if Zarna following the diet plan .

[@ummeadil2949]

Anyone knows if a follow up video was created? Would really love to watch it.

[@hemakshipujara7467]

Thank you

[@raghulanand4524]

Hi Dr. Pal Your message is more informative and motivating.. please talk about nurses life who is your co worker as well struggling too much to maintain time restricted diet with their busy work .. always you are mentioning IT people and other professionals when you are talking about night shift.. please have an interview with one nurse .. ask her how much struggle and health issues she under goes .. this is as a request.. sir

[@Pears29]

Charming doctor ❤

[@thivyasubbukutty4396]

Zomato and swiggy keep tempting us at night .I work for an IT company...m.....and it's too tempting..I control a lot and then your videos come for help

[@dhivyashanmugasundaram21]

What is that insulin spike doctor you are talking about at night . Could you please explain. ???

[@ran919]

Excellent video doctor. One question. .how do we handle the fall time change? the sun sets at 4pm in winter in california . Do we eat dinner at 4 or does it still work if we eat at 6?

[@bhuvi1894]

I had the same doubt. Because it's winter here in Indianapolis and sun sets at 4 to 5pm. But body's circadian rhythm won't change because our sleeping time at night doesn't change even if the sun sets early. Insulin always starts to decline after 6pm and melatonin sets in. It's how the hormone works in our body to its own rhythm. So, sun setting is just a metaphor used to make people remember easily to not to eat after 6pm where usually the insulin sets in our body.

[@sivakumarganeshm]

Pal, Did you do anything for hair care? I think you hair is getting better. What is the secret?

[@gardeningandtherapy3966]

Once in a while we eat late dinner, can fasting next morning or late breakfast compensate?

[@nousheeni2007]

Thank u very much doctor

[@DrPal]

Always welcome

[@geenapaul8769]

Doctor Pal if eating is 8-8 one day and next day 9-9 and the time varies but fasting window of 12hrs or more is maintained, will it still be beneficial?? can you achieve weight loss?

[@meeranarvekar8568]

Do you recommend sunrise sunset diet time for diabetics also ?

[@nitra6718]

Dr, please help my understanding. fructose is worse than glucose ( because the fructose turns to fat more than glucose does) does that mean really that fruit isn’t very good for us ? Do we burn fructose when we do our exercise hack ? I’m scared to eat food fruit now. But I’ve read that pectin in apple is good for cholesterol and blueberries help reduce insulin resistance over time but I’m confused as to eat them or not because of the fructose in them

[@kanchanad3432]

Wish i could meet both of you, you guys are so much fun.... Love people who are always joking....😂

[@raja-ll7vy]

Hello Dr.Pal, quick doubt.. does Prolactin suppress cortisol?? My sleep is disturbed as I have to feed my new born at nights..

[@rajeshparimkayala6435]

Hi Paul I have been following everything as specified for the twelve hours but having too much water made be to reduce sodium levels in the reports which is bit concern for me

[@meenakshimalik2252]

Wonderful

[@DrPal]

Thank you! Cheers!

[@reshmasait3983]

Can u please give us a sample diet plan

[@padmaanandaprasad9339]

12 :12 follow last 2 months .2 kg weight gain.but energy level good.

[@abhasharma7617]

Hii Dr pal, what is the process to join accontibility program? Plzzz reply

[@saiv4362]

Hello doctor Do you have any guidelines for pregnant women regarding time restricted diet?

[@maheswarypaul2612]

Will this work for the above 65 ladles. Unless there is control on eating habits during the 12 hour eating period.

[@gcharan578]

Sir..can we do vrk diet..pls reply

[@thivyasubbukutty4396]

Night shift I did 17 years of night shift we don't say no to night shift..I learnt to change the diet as u said..not eating after 10.30 pm..and we log off at six am

[@roshiniroshini2393]

Hello sir how do you do?

[@lilonesgrowingup]

In the place I live , sun sets at 9 pm. Does this hold true even in that case?

[@judithb2939]

Awsome

[@annann-fn2zi]

Dr.Pal, this is the first ever video of yours that has made me feel I ve wasted my time. Sorry to say but I prioritized watching this video overthink else I do in the morning. I hope you take this constructive feedback and do another video on this topic

[@indhu8666]

This video is to attract more viewers as it's humourous and he is talking to a real person who struggles with weight loss. If we are already following him, there is no new information but reiterating the same concept over and over helps with our commitment I would say.

[@annann-fn2zi]

@@indhu8666 thank you for your response and perspective. That makes sense.

[@geethavaithy]

Auntie Zarna - she’s hilarious I have seen some of her videos

[@roseleenezackariyas6257]

zarna ma'am is noting down the content for her next stand-up

[@mavideosvlogs5631]

Hello Dr.Pal ! Your vedios are really valuable . I am an Orthopaedic Surgeon and have a doubt . I am a diabetic and on medication from last 5 years . Can I practice intermittent fasting. I am 6 feet 1 inch and 86.5 kgs . Shall wait for your response. Thanks .

[@deepadwarkanath1371]

Thanks Dr Pal for such amazing tips. I can finish dinner by 7:30pm.But we have a habit of having soaked almonds, chia seeds and fenugreek seeds as first think in the morning around 6:45 am and then do workout. Is that ok? Breakfast is after 8:30am. Is that ok ?

[@DrPal]

Preferably after workout

[@deepadwarkanath1371]

Thank you

[@mansigautam5258]

Thank you for the video. I have one question, if we have night shift permanent, and if we want to eat in the afternoon time, it will disturb our sleep cycle because we will have to take breakfast before sleeping and wake up cook food and have lunch. Is there any other solution we can do

[@NirupadsChannel]

It is better to eat healthy during this window, a1c and sugar level do better otherwise a1c or sugar level was optimal, just from my experience, I don’t have diabetes but I check every now and then. To get good ldl, HDL and thl numbers better less carb and more fiber.

[@aathiam7611]

What should be done if the foot is swollen due to calcium deposits? Dr Plz immediately reply..

[@thivyasubbukutty4396]

Oily greasy food is not really good food and it did take me time some time to realise

[@swathisakthivel1049]

Dr. Pal, I am on intermittent fasting for past 4 months (14:8) and my weight loss is very slow. I lost only 2 kgs from 62.5 kg. Now it is almost constant for past one month. Whenever i feel demotivated you are posting some video that helps me stick with the plan. Thank you so much. You are doing such a great service to humanity!

[@ravichandransubramaniam6169]

Swathi Sakthivel, Do not demotivated. Please start to drink hot water always, also have this water 30 -45 mts before food. Also plan for targeted calories loss 7700 calories lot will help you reduce 1kg weight reduction. Hence cut down intake by 10-15 percent from your present level apart from burning some calories by means of exercise. For instanance if you reduce you daily intake by 250 calories and burning 250 calories daily through exercise in a month approximately 7700 plus 7700 calories totally 2kgs you can target. Even some days wayward you can still achieve between 1 to 1.5Kg reduction per month is a big achievement. If you are non Vegetarian cut down Non vegetarian drastically once a week or twice a month and small qty eating every time. These will help in your weight reduction program.

[@bharath8607]

Stop eating too much in the eating windows of 8hours 💀

[@hemmanth05028]

Greetings Doctor!! I'm new to ur videos.. I've seen some of your videos, adding humour in some situations is okay but health care is such a serious subject that we have to be more careful. I was expecting the main content to hear and adopt ur methods of fasting, but I lost interest due to that humor and forcing me to stay in video till last to actually know what I have to. I'm sorry for this kind of comment, but it is just my opinion. Hope u will understand. Thank you!!

[@subachanel8904]

Good morning Doctor.... Pls tell me the treatment for plantar Facitis.... My vit D 5.1 and vit B12 114....what to do

[@deeparaghava9253]

Am not a Doc but had plantar facitis when I practiced dance barefoot on a wooden floor! I did not take any medication but have been wearing proper shoes & footwear at home with good cushioning (Skechers) There are some exercises with tennis ball, step stretches if you google :) Hopefully you are cured now. Avoid fancy sandals & slippers

[@salmasophie1941]

Is there a follow up on Zarna after 2 months

[@sharanyameiyyappan]

Hello Doctor, i have a doubt. Insulin will be very active during day time even for sedentary lifestyle people like IT employees...

[@DrPal]

Yes

[@2002sai]

Hi Doctor Pal, I am from Hyderabad, I follow your videos regularly. Now I am able to maintain 15 hrs fasting window, can I drink cinnamon water in my fasting window? Please reply.

[@DrPal]

Ideally speaking I would recommend you stick with Hot/normal water.

[@manpreetsuri9673]

Dr Pal I was not able to find part 2 of this, has she lost any weight #zarnagarg

[@babitasatpati8322]

Awesome post❤😂

[@r.balachandran6133]

I too

[@ajjuvt8320]

Hi. DR.Pal. how about taking medication? Like thyroid medicine. Is it considered to break the fasting? I take medication early in the morning and take breakfast after 2 hours.

[@DrPal]

Any medications that you take is irrespective of your eating/fasting window, so you can take them as prescribed by your doctor.

[@ajjuvt8320]

Thank you very much for your reply.

[@gaureearolkar1522]

during human evolution some ancestors has to do night duty (in rotation) so that others can sleep well.... that's the reason we have tendency to stay awake at night....else that trate won't existing today.... so now how will u align ur sunrise to sunset eating strategy?

[@saranyasrigiri5976]

Hiii sir. I'm saranya srigiri, 26 years dispite eating nutrition rich food, portions and all I'm always feeling hungry and weak. Literally feel like no fuel left to run my body, having anxiety, headache, temper sometimes can u plz help me sir

[@anithamail4honor982]

Sir. I have a doubt . How do the stomach know the time I meant this sunrise and sunset how will the stomach recognise it. Like there are some countries in arctic region where they don't see the sun for 2 months

[@DrPal]

It is how our body is evolved, it is smart enough to recognize the day/night cycle

[@vijayaiyer8222]

Hi Dr pal, How can I follow time restricted eating after day light saving ends? I used to eat from 9:30am to 5:30 pm. Now after the time change it gets dark before 5:30 pm. Should move my dinner time to before sun set ? Thanks 🙏

[@DrPal]

Yes, you can try doing that

[@vijayaiyer8222]

@@DrPal thanks 🙏

[@maithileebhandekarnanekar4097]

I m not water drinker..just dont feel thirsty.... how do I make this a habit ...

[@DeepakKumar-vk1ji]

Hi Dr pal, I am following 18hours fasting window and 6 hours eating window.. I lost first 3.5kgs in a week. But after that it is not reducing much.. Just 0.5kg in 4 days.. What might be the reason?

[@DrPal]

This plateauing is quite normal, please concentrate on your calorie intake and if possible include some workouts in your routine.