Dr. Prashantt J. Wadhaawan

Dr. Prashantt J. Wadhaawan

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Dr. Prashantt J. Wadhaawan is a Functional Medicine Practitioner with RPh, AFMCP-USA; CSCS-NSCA, USA; and ACE-CPT, USA. He is also a PICP Level 1 and 2 Coach, PSI-USA; a Bio Signature Modulation Practitioner, PSI-USA; holds certification in Instant Muscle Strengthening Techniques, PSI-USA; Myofascial Release Practitioner, USA; Core Conditioning, CHEK Institute, USA; and CrossFit Level 1 Trainer.

He has 15 plus years of experience in training and nutrition and 4 plus years in functional medicine. He has his online functional medicine consultancy program to cure chronic health issues like autoimmune disorders, gut issues, hormonal imbalances, obesity, cardiovascular disease etc. in a unique holistic manner with the help of functional nutrition and supplementation. He believes that Food is Medicine.

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Recent Query

  • Monika Garg

    Sir, How can we take care of diet to build immunity while staying at home these days?

  • Dr. Prashantt J. Wadhaawan

    Dear Monika, 

    Thanks for the query. The diet obviously plays an important role in the immunity but other factors are also into play. Our immune system is sensitive to what we eat, nutritional status, wake & sleep cycle (circadian rhythm), exposure to sun, gut health, exercise and stress levels. 
    Our GUT Health is what describes our immune system and gut health is dependant upon the food we eat. A well balance diet containing low carbs, high amount of vegetables and greens, healthy fats fat is essential during lockdown. A gluten, dairy and sugar free diet is best for a robust immune system with lots of vegetables, greens, moderate fruits and healthy fats. 
     
    Herbs specially ginger, garlic and turmeric acts a ant-viral and anti bacterial in general and also have anti oxidant properties. My favourite is a smoothie in the morning as a breakfast containing all immune boosting and antioxidant rich foods. Please find a sample of recipe here:
    • Handful of  leafy vegetables (spinach or kale)
    • One cup of fruit (papaya, apple or kiwi)
    • 2 tsp of chia seeds soaked overnight 
    • 1 tsp of grounded flaxseeds 
    • 1 inch of ginger 
    • 1/2 tsp of cinnamon powder 
    • 1/4 tsp of turmeric powder 
    • 10 g of collagen powder (optional)
    • 5 gm of inulin 
    • 200 ml of water/coconut water/pomegranate juice/kombucha 
    • 1 tbsp of coconut cream or milk
    Blend together in a high speed blender to make a drinkable liquid. 
     
    During the day, you can immune boosting tea. Please find the recipe below:
    Boil 1 inch of crushed ginger, 3-4 tulsi leaves, 1/2 tsp of turmeric powder, 2-3 cloves, 2-3 crushed corn peppers  & 1-2 green cardamon for 3-4 mins. Strain, add  1/2 lemon and a pinch of sea or Himalayan salt and drink as a tea. 
  • Rudra sharma

    Sir I have less active schedule .sir I am 24 year old. .which cause .I have much weight.i trying to lose fat but I failed.i have much chest fat.which cause bad look for me please guide me .. please sir give advice for any changes in diet...

  • Dr. Prashantt J. Wadhaawan

    Dear Rudra, 

    The information you provided is incomplete to provide any specific solution. I don’t know what else and how you tried losing weight but I can list few general recommendations & tips here which will help you lose weight without any exercise. 
    One indication I got from your information about chest fat is that you body is dealing with blood sugar dysregulation (means higher sugar/insulin levels) so your goal should be towards lowering blood sugar levels. 
     
    These tips/recommendations will help you to optimise sugar levels and lose weight over time. There are no shortcuts in life but consistent diligent efforts lead to the results. 
     
    1) Remove wheat, milk, sugar and processed foods from your diet. Add millets such as bajra, ragi, jowar & quinoa 
    2) Eat only 3 meals a day with no snacks (green tea or herbal tea is fine)
    3) Space your meals at a gap of 4-5 hours (if you feel hungry prior to that it means your meal macros are not balanced, add more fat and fibre to the diet)
    4) Keep a gap of 12-14 hours between dinner and next day breakfast 
    5) Eat your dinner at least 3-4 hours prior to sleep 
    6) Add more healthy fats to your diet such as flaxseeds, chia seeds, pumpkin seeds, olive oil, coconut oil, nuts and almonds 
    7) Add fibre supplement to your diet (such as isabgol) mixed in water after meals to curb cravings and improve satiety 
    8) Include more legumes and lentils, leafy greens and vegetables in your diet
    9) Limit  starchy vegetables such as pumpkin & potatoes
    10) Limit the intake of fruits (no more than 2-3 times a week)
    11) Limit carbohydrates such as rice and chapatis because as you said you don’t have active schedule. Restrict the intake of carbs to last meal as it will help you sleep better. If eating rice keep it in fridge for 8 hours as this will change the regular starch into resistant starch which helps to keep your gut healthy and lose weight 
    12) Lower your stress levels by including any type of yoga or breathing exercise 
    13) Sleep minimum for 7-8 hours 
    14) Avoid caffeine and tea after 4 pm 
    15) Include more proteins and vegetables in the breakfast rather than carbohydrates 
     
    If you follow these guidelines, you will be able to lose for sure. Kindly note that exercise or being active is not only essential for optimum weight but also important for maintaining good health. So dedicate at least 30-40 mins everyday to some kind of activity, it can be walking, jogging, yoga or dancing. Good luck. 
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