Mind Muscle Project

Helping Indians fix obesity, diabetes & poor metabolic health. No extreme diets. No nonsense.
Coaching👇

[Mind Muscle Project @mindmusclepro]

Ready to Transform Your Health?

Start your Personalized coaching journey with us today (Link below)

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[Mind Muscle Project @mindmusclepro]

Ways to improve your Lipid Profile

✅ Limit added Sugar & refined Carbs 🥤🍬🍩

✅ Eliminate Trans fats 🍟

✅ Limit Saturated fats (<10% of calories) 🧈🥩🥓

✅ Consume more Monounsaturated & Polyunsaturated fats 🥑🫒🥜

✅ Consume more Omega-3 fats 🐟💊

✅ Increase Soluble Fiber intake 🥕🥦🫘

✅ Increase Plant Sterols & Stanols 🌽🌾

✅ Reduce excess Body Fat

✅ Minimize or Avoid Alcohol 🍺🍷

✅ Exercise Regularly 🏋️‍♂️🏃‍♂️🚴‍♀️

✅ Don’t Smoke 🚭

✅ Prioritize Regular Sleep 😴

✅ Manage Chronic Stress 🧘‍♂️

[Mind Muscle Project @mindmusclepro]

Losing weight essentially comes down to creating a calorie deficit.

For most people, they need some sort of framework to achieve this.

There are 4 broad ways to do it.

1. Quantity Restriction

Restrict how much you eat.

Here, you directly control the quantity of food consumed, thereby creating a calorie deficit.

Examples:

- Calorie counting
- Portion control

Best for people who want to eat all kinds of foods but are comfortable eating smaller portions.

2. Time Restriction

Restrict when you eat.

Here, you don’t necessarily change the type or quantity of food. Instead, you reduce your eating window or meal frequency, which often leads to a lower calorie intake.

Examples:

- Intermittent fasting
- Time restricted eating

Best for people who don’t mind eating less frequently but don’t want to count calories or restrict specific foods.

3. Food Restriction

Restrict what you eat.

Here you limit certain foods, food groups, or macronutrients as a way to reduce calorie intake.

Examples:

- Low carb diet
- Low fat diet
- Eliminating sugary drinks or ultra-processed foods

Best for people who prefer eating satisfying portions but are comfortable avoiding certain foods.

4. Appetite Suppression

Suppress how much you want to eat.

Instead of consciously controlling your food intake, you reduce hunger through external means, making it easier to maintain a calorie deficit.

This is where GLP-1 receptor agonists fall under

Best for people who struggle with hunger despite trying other approaches.

The first 3 are behavioral approaches, while the 4th is pharmacological.

There is no single best method.

Choose the one that best fits your lifestyle & personality.

You can combine 2 or more of these approaches to make maintaining a calorie deficit easier or want to make fast progress.

While there are differences between these dietary strategies beyond weight loss, when it comes to weight loss, they are largely different ways of achieving the same goal, a sustainable calorie deficit.

[Mind Muscle Project @mindmusclepro]

@Metabolic1992 As long as there is mind muscle connection &amp; you can get most out of a movement &amp; ofcourse not cause injury, everything is fine. F the form police

[Mind Muscle Project @mindmusclepro]

@4lokissake This is enough for this particular client

[Mind Muscle Project @mindmusclepro]

Normal Food + More Protein = Healthy Food

[Mind Muscle Project @mindmusclepro]

Being a Vegetarian is Expensive!

[Mind Muscle Project @mindmusclepro]

One dangerous pattern I see among some hardcore vegetarians is

(NOT vegetarianism itself)

But it is DENIAL.

A vegetarian diet cannot be nutritionally adequate unless it is planned well.

This shouldn’t even be controversial.

This doesnt even mean Veg diet is bad, it simply means that certain nutrients require more attention.

But instead of acknowledging this, the conversation becomes “Our ancestors were vegetarians & they were perfectly healthy.” or “Meat eaters also get diseases.” All of which may be true.

But none of them answers the question

“Are you getting all the nutrients you need from your current diet?”

Even when reports show the mirror & health deteriorates, the denial continues. Because the diet stopped being just food & became an identity.

& admitting that the diet needs supplementation starts feeling like admitting that the diet has “failed.”

If they somehow get around to accepting gaps in their diet, there is a bigger problem.

Instead of taking the nutrient they are actually deficient in, they turn to herbal tonics & “natural boosters”

Because psychologically, a herbal product somehow feels more compatible with their veg diet than an “artificial supplement.”

This not only cannot fix the problem, some of these have serious adverse effects, including drug induced liver injury.

Another thing is people who follow similar diets naturally tend to discuss food with each other. This creates an echo chamber & they keep reassuring each other that their choice is the best.

Deficiencies get normalized. Symptoms get rationalized.

& legit concerns are dismissed as “anti-vegetarian propaganda.”

This gets even worse with stupid Instagram reels, milking your ignorance to sell stuff.

A diet should serve your health.

You shouldn’t have to keep rationalizing your diet to defend it. If your health is paying the price, it’s time to rethink the approach, not justify the problem.

[Mind Muscle Project @mindmusclepro]

@ShanElan8 I’m not in anyway asking anyone to eat non veg or even eggs if they don’t wish to.

But awareness is important so one can make slightly more informed choices.

I agree that pricing is a real challenge. Whey is now expensive. Paneer for a family can be expensive.

[Mind Muscle Project @mindmusclepro]

One dangerous pattern I see among some hardcore vegetarians is

(NOT vegetarianism itself)

But it is DENIAL.

A vegetarian diet cannot be nutritionally adequate unless it is planned well.

This shouldn’t even be controversial.

This doesnt even mean Veg diet is bad, it simply means that certain nutrients require more attention.

But instead of acknowledging this, the conversation becomes “Our ancestors were vegetarians & they were perfectly healthy.” or “Meat eaters also get diseases.” All of which may be true.

But none of them answers the question

“Are you getting all the nutrients you need from your current diet?”

Even when reports show the mirror & health deteriorates, the denial continues. Because the diet stopped being just food & became an identity.

& admitting that the diet needs supplementation starts feeling like admitting that the diet has “failed.”

If they somehow get around to accepting gaps in their diet, there is a bigger problem.

Instead of taking the nutrient they are actually deficient in, they turn to herbal tonics & “natural boosters”

Because psychologically, a herbal product somehow feels more compatible with their veg diet than an “artificial supplement.”

This not only cannot fix the problem, some of these have serious adverse effects, including drug induced liver injury.

Another thing is people who follow similar diets naturally tend to discuss food with each other. This creates an echo chamber & they keep reassuring each other that their choice is the best.

Deficiencies get normalized. Symptoms get rationalized.

& legit concerns are dismissed as “anti-vegetarian propaganda.”

This gets even worse with stupid Instagram reels, milking your ignorance to sell stuff.

A diet should serve your health.

You shouldn’t have to keep rationalizing your diet to defend it. If your health is paying the price, it’s time to rethink the approach, not justify the problem.

[Bret Scher, MD @bschermd]

If you think LDL or ApoB has nothing to do with heart disease, you’re wrong.

If you think LDL is the most important risk factor for heart disease and lowering it helps everyone, you’re also wrong.

I know, I just upset everyone. So if you are still reading, thank you for being curious enough to sit with nuance. Let's talk about it. 🧵

[Mind Muscle Project @mindmusclepro]

Most biohacking is just hard compensation for not living the way we are supposed to.

[Daniel Kelly @danielkelly200]

Most 'biohacking' is simply unfucking your body from modern living and returning it to its natural state.

[Mind Muscle Project @mindmusclepro]

@startburnfat @LiveAncestral So why do Type 1 Diabetes have more overall Insulin requirements when Fat consumption is increased?

[Mind Muscle Project @mindmusclepro]

@donald_duc89520 Biology textbook

[Mind Muscle Project @mindmusclepro]

Sign of B12 deficiency!

[Mind Muscle Project @mindmusclepro]

Dairy Intolerance: Lactose Intolerance vs Casein Sensitivity

🔵 Dairy intolerance refers to the body's inability to properly digest or tolerate milk & milk products.

🔵 Dairy can cause problems in people in 2 ways.

- Lactose Intolerance
- Casein Sensitivity

▶️ Lactose Intolerance

🔵 Lactose is a form of sugar found in Milk & Milk products.

🔵 Your body requires an enzyme called Lactase for break it down into its components (Galactose, Glucose).

🔵 As one ages, the lactase production in the body reduces significantly for most people.

🔵 This makes it difficult to digest Lactose properly.

🔵 Undigested Lactose reaches the large intestine where it is fermented by gut bacteria, leading to gas production & drawing water into the intestine.

🟥 Symptoms:

- Bloating
- Diarrhoea
- Gas
- Cramps

after consuming dairy high in Lactose

🟩 Solution:

✅ Go for Lactose free milk
✅ Supplement with Lactase
✅ Some people may tolerate Yogurt & Hard cheeses better, as they generally contain less Lactose.

▶️ Casein Sensitivity

🔵 Casein is a protein found in milk.

🔵 They are 2 types of Casein protein- A1, A2

🔵 Unlike Lactose intolerance, casein sensitivity is not a digestive issue, it is an immune reaction to the Protein.

🔵 Some people report fewer symptoms with A2 Milk than regular Milk, though this does not work for everyone.

🟥 Symptoms:

- Skin reactions
- Digestive issues
- Joint Pain
- Headaches

Symptoms can be varied.

🟩 Solution:

✅ Go for alternatives like Almond milk, Coconut milk
✅ Switch from A1 to A2 milk (may not work for everyone)

🔵 A simple way to differentiate the two

- With Lactose Intolerance, you will mainly have problems with high-Lactose dairy products, while Lactose-free dairy is usually well tolerated.

- With Casein Sensitivity, symptoms may occur even with Lactose-free dairy, since the problem is with the Milk protein, not the Milk sugar.

[Mind Muscle Project @mindmusclepro]

Do you need to consume Complete Protein in every meal or is it enough to consume it over the day?

🔵 A common belief is that every meal must contain a complete protein, otherwise your body won’t have all the Essential Amino Acids (EAAs) needed to build muscle.

But is that actually true?

📝 Study (2024 Randomized Crossover Trial PMID: 39396760)

In this trial Healthy middle-aged women completed 3 different diets

- Meals containing complete animal protein

- Meals containing complementary plant proteins that provided all Essential Amino Acids.

- Meals that were individually lower in protein quality, but together provided adequate Essential Amino Acids over the course of the day.

Researchers measured:

- Muscle Protein Synthesis (MPS) after meals.

- Total 24-hour Muscle Protein Synthesis.

Here’s what they found:

✅ There was no significant difference in 24-hour Muscle Protein Synthesis between the three higher protein diets.

✅ As long as total daily protein & Essential Amino Acid intake were adequate, muscle protein synthesis over 24 hours was maintained.

❌ The only diet that resulted in lower muscle protein synthesis was the low-protein diet.

This suggests that meeting your total daily protein and Essential Amino Acid requirements is more important than ensuring every meal contains a complete protein.

But why have older studies emphasized complete proteins?

🔵 Most older protein studies measure Muscle Protein Synthesis (MPS) for only 2–6 hours after a meal.

🔵 Those studies are excellent for understanding how different proteins stimulate MPS immediately after eating.

🔵 But Muscle growth doesn’t depend on MPS alone.

It depends on

Net Muscle Balance = Muscle Protein Synthesis − Muscle Protein Breakdown

🔵 But Muscle Protein Breakdown (MPB) is much harder to measure accurately in humans.

Because of this, a higher short term MPS doesn’t always translate into greater muscle gain over weeks or months.

What do expert guidelines say?

The FAO Expert Consultation (2013) & broader scientific consensus reviewed evidence on protein quality & complementary proteins.

🔵 Their overall conclusion was that healthy adults eating enough total protein do not need to combine complementary proteins within the same meal.

🔵 Eating a variety of protein containing foods throughout the day is generally sufficient to meet Essential Amino Acid requirements.

Practical takeaway

🔵 If your goal is maintaining overall health & meeting your daily protein needs

✅ You do not need a complete protein in every meal.

✅ A varied diet that provides enough total protein & all Essential Amino Acids throughout the day is generally sufficient.

🔵 If your goal is maximizing muscle growth

✅ Including a high quality protein source at each meal is still a practical strategy because it reliably provides enough Essential Amino Acids (& leucine) to maximize the anabolic response to that meal.

[Mind Muscle Project @mindmusclepro]

Sign of B12 deficiency!

[Mind Muscle Project @mindmusclepro]

Insulin Resistance is NOT just about Blood sugar!

🔵 Most people think Insulin has one function, to move glucose from the bloodstream into cells.

But it does way more.

🔵It influences how your body stores & utilizes carbohydrates, proteins & even electrolytes.

🔵 So when your cells become insulin resistant, the consequences go beyond Blood sugar.

🔵 Besides Glucose, Insulin also stimulates the cellular uptake & utilization of several nutrients, particularly in skeletal muscle.

These include:

✅ Potassium

✅ Branched-chain amino acids (BCAAs)

- Leucine
- Isoleucine
- Valine

✅ Essential amino acids

- Lysine
- Histidine
- Methionine

✅ Other amino acids

- Arginine
- Glutamine
- Proline

🔵 So to get these nutrients into muscle for storage, repair & growth, you need insulin to work well.

📝 Study 1 (PMID: 7860765)

Researchers infused Insulin directly into the legs of healthy volunteers while tracking amino acid metabolism using stable isotope tracers.

- Muscle protein synthesis increased by approximately 69%.

- Leucine uptake increased by 22%

- Lysine uptake increased by 75%

- Alanine uptake increased by 48%

⚠️ It didn’t have much of an effect on reducing protein breakdown.

📝 Study 2 (PMID: 8432860)

Another study looked at what skeletal muscle does with amino acids before & after insulin exposure.

It found that Insulin literally switched skeletal muscle from a tissue losing amino acids to one actively taking them up for repair & growth.

📝 Study 3 (PMID: 6364842)

Insulin rapidly activates the sodium-potassium (Na⁺/K⁺) pump, helping move potassium into cells.

This effect occurs within minutes.

(physicians still use intravenous insulin (along with glucose) to rapidly lower dangerously elevated blood potassium levels)

What happens during insulin resistance?

When skeletal muscle becomes insulin resistant, several of insulin’s actions become impaired.

❌ Reduced glucose uptake

❌ Reduced stimulation of amino acid transport

❌ Reduced muscle protein synthesis

❌ Less efficient intracellular potassium uptake

❌ Impaired glycogen storage

❌ Reduced delivery of nutrients into muscle

How much of the function is impaired depends on the tissue & the degree of insulin resistance.

That’s why improving insulin sensitivity is important to health in so many ways.

[Mind Muscle Project @mindmusclepro]

Normal Food + More Protein = Healthy Food

[Mind Muscle Project @mindmusclepro]

The GOATed Breakfast Combo

Eggs, Avocado &amp; Bread 🥑🥚🍞

Protein ✅
Healthy Fats ✅
Carbs ✅
Potassium ✅
Taste ✅

[Mind Muscle Project @mindmusclepro]

Choline deficiency might also be the reason for your Fatty liver!

🔵 Choline is an essential nutrient (negligible amounts made by the body) your liver needs to package & export fat.

🔵 Without enough choline your liver can’t make enough phosphatidylcholine (PC), which is a structural component of VLDL.

🔵 When PC is deficient, the liver still tries to export fat, but the resulting VLDL particles are immature & overloaded with fat.

🔵 As a result, both circulating triglycerides & VLDL levels increase, even as fat keeps accumulating within the liver.

This eventually drives to a Fatty liver.

🔵 This effect is more pronounced when you already have a Fatty liver.

🔵 Multiple studies have shown improvement in Fatty liver by supplementing Choline in deficient Individuals.

Here are the two strongest studies in the exact format you’re looking for.

📝 Study 1 (PMID: 11531217)

15 patients receiving long term parenteral nutrition with choline deficiency were randomized to receive 2 g/day of choline chloride or placebo for 24 weeks.

Results:

- Significant reduction in liver fat on CT by 4 weeks, which continued through 24 weeks.

- ALT decreased significantly between weeks 6–24.

- AST was significantly reduced by week 24.

- Liver fat began to recur 10 weeks after choline supplementation was discontinued

📝 Study 2 (PMID: 2010061)

Healthy adults were placed on either a choline deficient or choline containing diet for 3 weeks in a controlled feeding study.

Results:

- Participants developed early signs of liver dysfunction within 3 weeks.

- Liver function improved after choline was reintroduced.

Adequate intake for Choline is around

- Men: 550 mg/day
- Women: 425 mg/day
- Pregnancy: 450 mg/day
- Lactation: 550 mg/day

Best dietary sources of Choline include:

✅ Beef/Mutton Liver - 430 mg
✅ Sunflower lecithin - 200–300 mg (per tbsp)
✅ Eggs - 250–300 mg (2 yolks)
✅ Chicken liver - 290 mg
✅ Soybeans/Edamame - 100 mg
✅ Salmon - 75–100 mg
✅ Chicken (breast/thigh) - 70–85 mg
✅ Wheat germ - 120 mg
✅ Peanuts - 50–60 mg
✅ Milk/Cheese/Yogurt - 35–45 mg (per cup)
✅ Broccoli/Cauliflower - 40 mg

💊 If you are a Vegetarian, Choline is absolutely worth supplementing. Sunflower lecithin is a great option.

[Mind Muscle Project @mindmusclepro]

@Metabolic1992 @RaulCena3 Your true intentions are out! 😅