But in this article I want to highlight that sugar woes go deeper than just diabetes and many facts that I mention here are either ignored or normalized in our society.

Imagine someone convinced you from childhood that banana is purple, you would grow up assuming that the yellow colour of banana is actually purple while in reality its yellow.

This is exactly what has happened in our societies.

For many years we have been convinced by brands and companies that ingesting a ton of sugar everyday is normal.

Look at Ads on TV, young teens drinking cans of cola and energy drinks without limits. Each can of cola consists of 30 grams of sugar, thats half a jar of sugar in your home. Can you eat that much with a spoon?

When you consume a lot of sugar here is what happens to you which nobody will tell

1. Your stomach will be instantly bloated

   Consuming a lot of sugar will trigger an insulin spike in your system and that inturn will bloat your stomach.

2. You will feel lethargic and lazy

   When the insulin spike drops your body will naturally slowdown and will make you sleepy because it begins to invest a lot of energy into digesting that sugar. The energy that you need to focus at work will be compromised.

3. You will feel thirsty and dehydrated

   Digesting a ton of sugar requires enormous amount of energy, the body will use the fluids to aid the digestion and make you dehydrated. You can even get a headache.

1. Your face will swell up overtime

   People who consume a lot of sugar have swollen faces which are rounded. Our societies have normalized this look as most of them are sugar consumers.
   Those who don’t indulge in sugar have leaner and sharp features.

1. You will become skinny fat

   If you are genetically lean built then you will develop skinny fat on your belly due to excessive sugar intake.
   Your body does not need a lot of sugar to function properly but when you keep ingesting, it has no choice than to convert it into fat.

2. You will develop an addiction to sugar

   Just like smoking and drinking consuming a lot of sugar is addictive, the more you eat, the more you crave.

3. Your body will take longer to heal

   Have you ever seen a diabetic getting a cut on the finger? the blood does not stop and the wound does not heal. Why? because there is excess sugar in the blood.
   The same goes to any other infection in your body. If you keep consuming sugar when you are sick, the body takes longer to heal.

1. Excessive sugar intake leads to Alzheimer’s

   A study has revealed that people who consume excessive sugar over their lifespan end up with Alzheimer’s disease when they are old.

It’s a shame that nobody highlights the ill effects of sugar in our society while everyone talks about alcohol and tobacco.

The first and foremost step to get rid of sugar addiction is to throw away everything sugary from your home. If you can’t find it, you won’t eat it simple.

Secondly you will need to begin a fitness routine like going to the gym. The gym will help you boost dopamine and you will no longer depend on sugar to be happy.

The ill effects of excessive sugar are many but when had in limit, sugar can be cherished and enjoyed.

I have a dessert every other day and still stay lean, it’s important to understand that the calories from the dessert should not exceed more than 400kcal. And consume it only once every two days.

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Not only does man boobs look hideous on men, they are a sign of an serious underlying condition which many men are ignorant of.

Men with man boobs constantly live in insecurity and hide their chest by wearing lose shirts.

So what causes man boobs?

Man boobs occur in men when their testosterone is low and the estrogen level in their body is high.

Testosterone is the male hormone of biological function and vitality in men while estrogen is the female hormone of feminity.

Estrogen and progesterone is what gives women the slender figure, soft voice and mammary glands with enlarged breasts.

When estrogen begins to increase in men, the mens body begins to transform in ways that resembles a woman.
They will begin to have enlarged chest.
They will begin to have a pear shaped body with wider hips and smaller shoulders.

Most of the men are oblivious of this fact and presume genetics to be the reason of their structure. This is not true.

If you are biologically born as a man then you are bound to have wider shoulders , a slim waist and strong arms and chest.

So why is estrogen increasing in men?

One of the primary reasons for this hormone imbalance is sedentary lifestyle and bad food habits.

Most men today work from home or in an office and sit whole day on a chair. There is no physical activity of any kinds at their workplace, hence they end up sitting for 8 hours straight.

To top that up, they will binge on cola’s, junk food like fries and burgers on most days, increasing their body fat.

Junk and processed food like fried chips, cola, processed meat, biscuits etc today has chemicals that alter the hormonal state of your bodies and cause higher estrogen levels in men.

The second biggest reason for higher estrogen is use of perfumes by men.

Perfumes have phthalates in them, a chemical that enters your body through the skin and alters your hormones.

Moreover regular use of perfumes by men will repel women instead of attracting them because women can literally smell testosterone from men through their breathing. It is one the primary ways of attraction.

So how to get rid of Man boobs?

Man boobs are a sign from the body that something is wrong. So don’t be ignorant and accept them.
First and foremost is to begin eating healthy and cutting out junk food from your diet.

Healthy eating means home cooked vegetables, meat and nuts. Eating good amount of protein and natural fats from fish, meat and nuts.

Secondly begin exercising, start with walking and slowly transition to weight lifting.
Training your chest will strengthen the chest muscles and make it look more tighter.

Thirdly stop the use of regular perfumes and keep it very occasional.

If you follow these steps regularly then you will slowly see your chest transform into a plate of armour.

Embrace your true masculinity and become the best version of you.

Talk soon,

Ankush Katoch

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The food industry has evolved to such an extent today that one ingredient of food is sold by 10 companies with different names and different byproducts in them.

It has become harder in today’s day and age to determine which of these food items are actually reliable.

Moreover the common man today is busy with his work and the food companies use this to their advantage.

They trick the common man with false marketing labels and advertisements.

They know that he does not have time to do the research or investigate that the food they are selling is actually good for him or not.

So they take you for a ride and sell you sub standard products or falsely labelled products claiming that they are healthy for you.

Take these so-called health drinks from major brands for example.

When I was growing up the advertisements portrayed a young child drinking these and excelling on the track field.

His mother made him this drink and she was proud of her kids achievements.

Look at the clever marketing techniques of these companies.

Excessive sugar makes children groggy and cranky.

These drinks are full of sugar. Look at the label behind it and you will know that majority of the ingredient inside is sugar.

When did sugar become a healthy component for the body?
When did it make someone excel in sports or exams?
Is there any scientific study done on this?

These companies (Sugar daddy’s) got away with these advertisements and made billions in profit.

All at the cost of young children’s health.

Excessive sugar makes children groggy and cranky.

They can’t sleep well in the night and won’t be able to wake on time for school.

The parents then torture the children to perform better without even realizing that the root cause of the Childs incompetence is the sugar they are feeding him.

So stop following the rat race. There are people like me who realize these truth’s and spread awareness.

It is time that we woke up from our sleep.

Always read the label behind the product to know it’s ingredients.

Any food with more than 15 grams of sugar per serving is just going to transform into fat in your system.

The lesser the ingredient list the better the food.

Avoid food with preservatives, vegetable oils and emulsifiers at all cost.

India is ranked 2nd in diabetes today all because of false marketing and sub standard products.

We have been lied to for very long. It’s time to know the truth.

It is time for every man to truly be independent.

Talk Soon,
Ankush Katoch

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It’s important to understand why this hormone in men is considered an elixir.

Let’s understand what Testosterone is on the first place.

It’s a hormone that is present in both men and women but it is predominantly higher in men.

Testosterone is responsible for the bigger muscles that men have, the thicker voice, facial hair, production of sperm and many other physical processes.

It is also required to keep your sexual performance up in the bedroom.

This hormone is what separates a man from a woman. Women have higher estrogen levels which gives them a slender figure and voice.

So how is Testosterone measured?

A blood test will show the presence of this hormone and it’s calculated in nanogram per decilitre (ng/dl )

A healthy range is considered anything between 450—600 ng/dl

T- levels peak in late teenagers and may even reach 1200 ng/dl depending on your genetics and activity levels.

T-levels have been dropping in Men since the last 100 years and research is showing that men these days produce 30% less Testosterone than they used to a 100 years ago.

This basically means that your grandfather had higher T-levels at your age during his time.

The question is why are T-levels dropping? and what happens if the T-levels stay low consistently?

T-levels are dropping due to sedentary lifestyle, estrogen increasing substances and food.

Junk food that is highly processed has a direct co-relation with increasing estrogen in the body.

Similarly Phthalates present in aromatic soaps, shampoos and perfumes add further to the woes of low T.

Men who continuously feed on junk food and wear perfume are dooming themselves with low T-levels.

They may not realize it until it starts affecting their personal lives.

These men have no energy to exercise or socialize, they are meek and shy, they would rather sit and play video games instead of hit the gym or play a sport.

Low T-level makes a man lazy, sleepy and fat. The zeal from his life will slowly be lost and he will find himself addicted to instant gratification like porn and sugary drinks.

Poor performance in the bedroom is one the biggest let down of low T.

It’s a vicious circle to get into and it’s even harder to come out of it.

So what can be done to increase T-levels naturally?

First and foremost is to cut our junk food and eat real food.

The second step would be to get out in the sun and exercise.

Weight lifting 3 times per week has a massive impact in spiking your T-levels naturally.

Consuming healthy fats like cheese, salmon, butter and animal fat helps in boosting T-levels.

Stop the application of perfume everyday and keep it very occasional.

Excessive Alcohol does no good as you will be hungover with low energy all the time.

Talk soon

Ankush Katoch

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When you research about cancer you will see big journals and countless documents on technical and statistics data online.
The causes of Cancer are a combination of many things.

So in simple terms lets understand what is cancer.

When gene mutating elements are consumed or inhaled for a considerable amount of time, your body’s physiology increases the acid load in your system.

What is Acid load you ask?

A multiplication of cells that destroy the immune system instead of repairing it.

Every human has healthy number of cells and some cancer causing cells in their body at all times. But the ratio of these cancer causing cells is very less if your lifestyle is healthy.

So these cells will always remain suppressed and you will lead a healthy and disease free life but the moment you load the body with gene mutating elements like industrious chemicals, food preservatives, tobacco and alcohol then the ratio of cancer cells increases in the body.

Why you can get cancer

You know our bodies are incredible machines, perhaps the best in the world. They transform energy from living matter into the blood that’s running in your veins.

A potato from the soil when consumed becomes a part of you. such phenomenal machines.

But the sad truth of the matter is that we don’t know how to take care of it.

There is a popular saying that goes You are what you eat. And someone couldn’t have said it better.

When you put food in your body, the body talks to you in different ways. Certain foods will give you a bloated stomach, some will give you a migraine.

Many will make you tired and sleepy and others will give you allergies.

What does this mean? It means that the body is talking to you. It’s telling you that the stuff you have put in is not right.

But we are ignorant fools, we will instead pop a pill to subside these effects and run with our so called lives.

We will continue to do this over and over again and one fine day the body will give up.

Everything in your body will begin to shut down and then you will run to the hospital where the doctor will say that you have only 6 months to live.

And then you will take all the balance in your bank and spend it all to make the body feel better, your entire generational wealth will be gone in a matter of 6 months.

Imagine an entire generations effort wasted because you didn’t listen to your body.

Is this the price you want to pay?

So learn to listen to your body, Eat foods that support your well being not degrade it.

Stay away from foods that go through immense processing like processed meats, chips and most of the packaged food that can sit on the shelf for years without degrading.

Give your body the work it needs, only then it will function correctly. After all it’s the most Phenomenal machine in the world.

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Having a high testosterone level for men is important for vitality, muscle definitions and ambitious attitude among many other benefits.

Lifting weights and physical training is a absolute necessity for a man to keep his testosterone high but there are foods that when ingested with a combination of workout can work wonders in a man’’s health.

Foods rich in Magnesium, Zinc, Vitamin C and Boron have a direct relation with increased testosterone in men.

Garlic

Garlic is a stimulant and a standard addition in most Indian cooking. It adds flavour and also rich in potassium, phosphorus zinc, and sulfur.

However consuming too much garlic won’t really increase your T levels dramatically. More-so if you consume too much and too frequent then stuff stops working for your body as most of it is removed from the system.

Consuming garlic occasionally works wonders for your T levels.

Onion

Onion again is rich in sulphur, and loaded with antioxidants. Consuming raw onion has shown significant increase in testosterone levels. Fighters consume raw onion during training to boost T levels.

If you cannot consume onion in its raw form then leave them in vinegar before you consume them to get rid of the excess pungent flavour.

Leafy Greens

Green leafy vegetables like spinach, cabbage, lettuce and broccoli are rich in iron and magnesium.

You can consume them raw or steamed and are excellent choices for a salad.

Palak Panner is a great Indian Dish that is rich in spinach, cottage cheese, Onion, garlic and butter. A perfect recipe to boost your T levels.

Eggs

Eggs are a super food loaded with protein, fats and tons of Vitamins.

Always consume the whole egg and don’t eat just the white, its total bullshit idea of throwing away the yolk. The yolk is the heart of the egg loaded with the most important stuff you need.

Eggs are easy to cook and keep you fuller for longer. They are great to build muscle.

Fatty Fish

Fatty fish like salmon, Hilsa, Indian Mackerel and Rohu are all rich in Omega 3 fatty acids. These acids are part of a healthy fat diet and work wonders to increase your natural T levels.

Eating fatty fish is directly responsible for a better heart health, better eyesight and hair growth.

Almonds

Again almonds are rich in zinc, a great food to increase your T levels. A handful of almonds everyday is what you need.

Leave them to soak in water.

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When it comes to losing fat many look for quick fixes in their lives, so they resort to their favourite method Crash Dieting.

Crash dieting comes with a lot of baggage, it will give you low energy levels, excessive hunger and food cravings.

You will lack focus as your will only be thinking about food all the time and what you can snack on.

It will ultimately affect your mood and also hamper your relationships with your folks or loved ones making you stressed and anxious.

Crash dieting is a temporary method to lose body fat, which means that if you do lose a few kilos by crash dieting then the fat will quickly bounce back to your waist and belly as soon as you go back to your regular diet.

Cutting Fats from your diet

Many people assume that the fat deposit on their body is due to consumption of fats from milk, cheese or meat.

If there is one thing you need to understand is how our bodies stores fat. To explain it in simple terms, any and all food that is consumed has the capacity to be converted to fat by the body. Our bodies are phenomenal machines, it has a natural memory of converting fats to energy, carbs to fat, protein to energy or fats.

The deposit of fat on your body is directly proportional to the food you eat and your activity level.

So cutting healthy fats from your diet will actually do more harm than good to your body.

Without natural fats, your body will begin converting carbs and protein to fats for storage and this is exactly what you don’t want the body to do.

So consume healthy fats through meat, fish, diary, eggs and nuts. In fact cook your meals in healthy fats like butter, ghee and animal fat.

Remove the use of vegetable and processed oils from your diet as they are just excess calories without any benefit to your body.

Low fat levels wreak havoc on a man’s body by lowering his testosterone levels causing low energy and less vitality.

Don’t fall for low fat product scam

The food companies will fool you with low fat products like skimmed milk, low fat cheese, low fat paneer etc etc.

Don-not fall for this scam, reduced fat does no good to you, always consume full fat products as your body is better equipped to absorb it completely.

Too Much Cardio

When people decide to lose weight or fat the first thing they begin doing is running or biking.

Excessive cardio without weight training will not let the stubborn fat leave your body.

Excessive cardio will increase your cortisol levels and that has a counter reaction of storing more fat because the body assumes that it needs excess fat as reserved energy because the body goes through continuous level of strain.

You need a mix of strength training and walking at least 10K steps daily to reduce fat from your body.

Short cut schemes

Do not fall for scams like spot reduction techniques, sauna belts or teas and powders that promise you to lose weight, these products are mere marketing gimmicks to steal your money.

There is no substitute for hard work and patience when it comes to lose body fat.

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Let’s look at the eating habits of Indian men, they wake up in the morning and have a sugar tea with sugar biscuits to start their day.

For breakfast they will eat a toast and a Jam which is again sugar, because they are lazy as f**k to cook or make something healthy.

They will head to work and as their blood sugar drops again, they will order for a sugar tea to spike it up.

At lunch they will open a huge box of white rice and daal and eat the whole container. The rice and daal are carbohydrates which will spike their blood sugar and insulin again.

As evening falls they will order for another sugar tea with a some fried pakoras and chips while they crib about their bellies with their colleagues.

Eventually when they do get home, they will sit on the couch like a panda on a tree branch and watch cricket until dinner is ready.

At dinner they will eat roti or chapati with fried vegetables cooked in thick layer of oil. Which is again carbs and unsaturated fats.

Then they will sleep like a polar bear who has hibernated, snoring and growling because their bellies are too heavy and bloated only to repeat the cycle again.

Whole day these men are running on sugar, where is the protein in the diet?

Moreover they believe that watching cricket will somehow make them fit sitting on the chair. They take no effort to exercise or lift weights.

Protein is such an important component of a human being’s diet, everything in your body is made up of protein, your hair, nails, muscles.

When you become protein deficient your muscles shrink and when you feed on just sugar and carbs then it’s all converted into fat and sticks to your belly because the belly is your body’s fat storage warehouse.

Overtime if you continue like this, then you will soon be pre-diabetic because your body does not need that much sugar to function.

Ultimately the body will give up failing your insulin release system and making you type-2 diabetic.

Always remember that if type 2 diabetes hits you, they you have really f***d up your body, fixing it won’t be easy anymore.

So do what’s necessary now! learn to keep fit everyday. Learn to eat healthy for longevity.

You need to be in the best shape to truly achieve your goals and be content with your life. You need to be responsible for your family.

The last thing a family needs is a sick man who can’t take care of himself and others around him.

Don’t be an educated fool, don’t normalize diabetes. your body is the most robust machine on this planet, don’t f***k it up.

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So here are 5 ways to get Vitamin D naturally, however it won’t without Magnesium in your body. To fully absorb or actuate Vitamin D in your system make sure to intake magnesium rich foods like Banana, Dark Chocolate, Whole Grains, Avocados and Nuts

Get under the sun

Getting some sunlight is by far the best and the easiest way to ramp up Vitamin D production in your body. There is nothing else that comes even close to what the sun can do for you in this regard.
The sun does not usher you with Vitamin D, the rays from the sun hit your body and it’s your own body that goes through a biological phenomenon that produces this Vitamin called D. So don’t be stupid that the sun is made of vitamin D.

Eat eggs

The yolk of the egg contains 11% of your daily need of Vitamin D, so eggs are a great addition to your diet. So scramble up 2 eggs and thats 22% in.

Eat fatty fish

Salmon, sardines and mackerel are a great source of natural Vitamin D. This vitamin is trapped in the oil or fat of these fish and when you consume them, it provides you with the same.

Drink Almond Milk

Almond milk is a rich source of Vitamin D. On average, 100 grams of fortified almond milk provides 9% of the DV of vitamin D.

Eat diary products

Eating cheese can give you some Vitamin D, however milk does not contain Vitamin D naturally, it has to be fortified with Vitamin D in processing.

If you are taking all of the above in sufficient supply then you don’t need to pop extra supplements and pills for vitamin D. However if you diagnosed with very low Vitamin D because you a nocturnal being or if you are a plant eating human then perhaps supplements will make sense.

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Busting the myth of skimmed milk

We all grew up drinking milk, first our mothers and then the cows.

Did you know there are a variety of milk that are available in the market?

I am sure everybody has heard of the skim milk, partially skimmed milk, full cream milk, 1% milk, 2% Milk and 3% milk.
These are milk options that you can easily find in the market.

Let me tell you the a blunt truth, all this is utter bullshit.

Removing the cream from the milk does no good to your body, It’s just a marketing gimmick created by companies to sell creamed milk at
a higher price than skimmed.

Drinking skimmed milk will not save you from getting fat, It’s all a hoax.

If you do have to drink then drink the full cream milk as the fats is healthy for you.

The difference between A1 and A2 milk

Coming to the main subject that this blog is about which is addressing the A1 and A2 milk.

Not many of you have heard of this difference in the milk.

The name A1 and A2 is given to the type of protein that the milk contains.

Majority of the cows in the world produce the A1 protein milk, only a few breed of cows produce the A2 protein milk.

The Desi pure breed of Indian cows produce A2 Milk. While the mix breed like Holstein produce the A1 milk.

How does it matter which protein the cow makes?

While majority of the world population drinks the A1 protein milk, a large number of people find it hard to digest the A1 protein causing them to bloat, have stomach issues and digestion problems after consuming milk.

This is because their body rejects the A1 protein and gives a counter reaction to the intake by bloating.
Such people should prefer drinking the A2 milk which is easier to digest.

A2 milk is also considered superior to A1 because of the quality and nutritional value it provides. The Indian Ayurveda only recommends drinking the A2 milk from a pure Indian breed of cow.

In fact the butter, Ghee and curd from the A2 milk is also considered superior.

What if both the milk types cause bloating?

If both types of milk cause you bloating then perhaps you are intolerant to lactose that is present in the milk, in this case you should completely
avoid any diary products and choose almond or oat milk for consumption.

You can consume healthy fats through other sources like nuts, fish and meat. Milk is not a necessity.

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