Rashmi Sinha 🇮🇳

Functional nutritional therapy practitioner( FNTP) | Board certified in holistic nutrition ( NANP, USA) | Diploma in nutrition and fitness ( NSDC, India )

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Thank you for this

https://t.co/ZIP6rZQL2d

[Dr Palaniappan Manickam @drpal_manickam]

Spicy food does not cause ulcers.
Most ulcers are caused by H. pylori infection or frequent painkiller (NSAID) use.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

1 hour of exercise will not fix 24 hours of metabolic chaos .

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Next week, don’t change everything.
Just do this one thing:
Eat a proper breakfast with protein.
Every day.
No exceptions.
You’ll naturally snack less.
You’ll make calmer choices later.
You’ll stop chasing sugar at night.
Consistency changes appetite before any diet does.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

You’re not stuck. You’re just skipping the basics.

Health doesn’t change from big plans.
It changes from small, repeated actions.
Eat enough protein.
Have a real breakfast.
Walk after meals.
Drink water.
Sleep on time.

Do the basics daily,
and the results stop being optional.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

For 4 weeks, the scale didn’t budge.
Perfect diet. Zero results.
We changed nothing on her plate.
We changed one thing:
Her sleep.
15 days later: −2 lbs.
It wasn’t the diet.
It was the foundation.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

If your gut isn’t working optimally , your hormones won’t either

[Rashmi Sinha 🇮🇳 @rashmisinhas]

40F client with years of bloating, reflux, urgent Bowel Movements , and joint pain.
Her food diary didn’t reveal one “trigger food.”
It revealed a pattern:
refined carbs + late meals + poor sleep + stress → gut flare -> Symptoms
Food isn’t just fuel.
Food is information.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

When reflux and gut symptoms are flaring, the goal isn’t fancy food — it’s predictable food.
For a short reset phase: keep meals simple, warm and easy to digest.
Think rice, soft proteins, cooked vegetables, regular meal timings.
Calm gut first. Variety can come later.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

How do I lose weight sustainably?
Focus on simple habits —
1. Eat proper meals instead of constant snacking,
2. Slow down and stop at 80% full,
3. Keep meals consistent,
4. Aim for 25–35g fiber daily,
5. Use movement instead of food to cope with emotions.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

"Why am I always bloated?”
“Are you eating every 1–2 hours?”
“Yes.”
“That’s the problem.”
Your gut has a cleaning cycle (migrating motor complex) that runs between meals and clears leftover food and bacteria.
Constant snacking keeps turning it off.
Leave 3–4 hours between meals.
Let your gut finish its cleanup.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

A client asked about B12 drops/sprays and which type to use.

My usual response:
Drops, spray, or tablets all work — the key is taking B12 consistently ,dosage decided by your nutritionist/doctor and rechecking levels in 8–12 weeks.

There are two main versions available:
• Methylated B12 (methylcobalamin)
• Regular B12 (cyanocobalamin)

We can start with methylated if someone prefers — it’s safe — but it isn’t essential for everyone.
Most people do just fine on regular B12 . It is well absorbed too

Spray or drops are mainly for convenience if someone doesn’t like swallowing pills.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

My client lost 5 lbs in a month.
Came back from a holiday +2 lbs.

We didn’t “start over.”
We just went back to normal eating.

Progress isn’t ruined by a trip.
It’s ruined when you turn one holiday into a 3-month spiral.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

8000 steps a day equals 53 marathons a year.
Losing 4 lbs a month equals 48 lbs of weight loss a year. Wants great results? Consistency is the key

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Try the 3-2-1 method for sleep:
3 hours before bed — no food
2 hours before bed — no fluids
1 hour before bed — no screens
Simple routine, better sleep.

[Dr Sudhir Kumar MD DM @hyderabaddoctor]

One phone call. One staircase. One misstep.

This video of Mr. Shashi Tharoor tripping while talking on the phone and walking downstairs is not about clumsiness. It’s about the brain.
(Glad to note that Mr Tharoor is doing well🙏)

Your brain is terrible at “walking + phone” multitasking.
Especially while going downstairs.

Why stairs are risky?
When you go downstairs, your brain is busy with:
▪️Balance
▪️Depth perception
▪️Foot placement
▪️Split-second corrections

Add a phone call → attention shifts → reaction time drops.
That’s all it takes.

As a neurologist, I can tell you:
Some of the worst head injuries I see come from simple falls, not big accidents.

Please don’t use your phone when:
🚫 Going up or down stairs
🚫 Crossing roads
🚫 Walking on uneven surfaces
🚫 Driving / riding

Your brain can focus on movement OR on your phone
Not both safely.

✅The simplest safety hack
▪️Pause the call.
▪️Look at the steps.
▪️Hold the railing.
▪️Your brain is too valuable to risk for a notification.

(Video credits @ShashiTharoor)

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Chronic undereating is a major but underestimated risk to fertility.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Choose foods that truly nourish you and support your mood.
A healthy gut helps produce serotonin, which plays a key role in happiness and emotional balance.Mood-boosting foods to include:
• Leafy greens like saag and spinach
• Cacao for natural serotonin support
• Fermented foods to strengthen gut health
• Fatty fish, nuts, and seeds for omega-3s
• Chicken for a vitamin B6 boostSmall food choices can make a big difference to mood and energy.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

A lot of what we were taught about food was wrong.

Carbs weren’t the enemy.
Fat wasn’t the villain.
Skipping meals wasn’t the shortcut.
Protein isn’t just for the gym.

Good nutrition is balanced, practical, and based on real food.

[Rashmi Sinha 🇮🇳 @rashmisinhas]

Cortisol isn’t the villain it’s made out to be.
And it’s not driven by “stress” alone.

Cortisol is a survival hormone:
• Helps you wake up & stay alert
• Regulates BP & blood sugar
• Supports immunity
• Mobilizes energy
• Keeps you functional under stress

The problem isn’t cortisol.
It’s chronically elevated cortisol.