Exposing Indian Diet: Roti, Rice, Morning Energy & Night Habits | Sonia Narang | FO456 Raj Shamani
Raj Shamani's Figuring Out
Realistic Weight Loss Expectations
Sonia recommends slow sustainable loss (7–10% yearly) and warns against rapid crash dieting.
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(00:00) – Intro
(02:36) – Is roti better than rice?
(09:02) – Why do some people wake up irritated?
(29:03) – Indian food habits
(33:34) – Is it difficult to change food habits?
(38:54) – Does how much you eat and when you eat matter?
(42:19) – Reasons behind overnight weight gain
(48:10) – Why rapid weight loss doesn’t last
(55:17) – Emotional roller coaster & cravings
(01:11:01) – Overeating and how to overcome it
(01:17:35) – What is gut microbiome diversity?
(01:26:31) – Good fruits that often go unnoticed
(01:28:34) – Superfoods
(01:37:43) – Fermented food options in India
(01:40:40) – Lactose intolerance & gluten allergy
(01:48:29) – What to believe when it comes to nutrition
(01:54:36) – BTS
(01:55:46) – Outro
In today’s episode, we have Sonia Narang, Holistic Health & Nutrition Expert, to break down health, nutrition, sleep, and weight loss in a way that actually makes sense.
The conversation goes deeper into why you should avoid your phone an hour before bed, how the 4-3-2-1 sleep cycle works, how reading can improve sleep quality, and what habits truly matter before sleeping. We also talk about why weight loss doesn’t happen unless the brain sends the right signals, what emotional eating really means, why you can feel full yet still hungry, and what happens to your body if you eat the same food for three months. This episode connects food, sleep, brain signals, and behavior giving you a holistic framework for better health.
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About Raj Shamani
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About Figuring Out
Figuring Out Podcast is a Candid Conversations University where Raj Shamani brings raw conversations with the Top 1% in India.
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