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You would not believe the results from this! Just about eveyone should be doing it!! Hehe, got ya! But really, if there is one thing I wish I could wave a magic wand and ensure everyone is doing at least twice a week - it would be resistance training! Eating real, nutritious foods, lifting weights, and getting your heart pumping regularly are 3 of the most powerful things you can do to change the course of your health and life. (As well as having a de-stressing mental health practice and maintaining close social relationships.) What counts as resistance training? Perhaps an expert like @drandygalpin can weight in - but my take is that “what counts” as resistance training depends on you, the individual. If you are brand new to resistance training, doing body weight-only exercises like squats, lunges, pushups, pull ups, sit ups, etc, totally counts, and will build strength and muscle mass. As you get stronger, you may need to increase the resistance to continue getting more benefits, such as using resistance bands, then light dumbbells, then heavier dumbells. If youre a pilates person, to maximize the benefits I listed, you may consider adding in resistance training that is more geared towards strength gains such as lifting weights. Of course, take into consideration your medical conditions, injuries, and functional abilities. I highly recommend meeting with a certified personal trainer a couple times to learn proper form and technique when you are first starting out. While there is some upfront cost, you will use these skills for the rest of your life! Are you already resistance training? Were you surprised by its list of benefits?! #resistancetraining #resistance #weightlifting #healthylifestyle #doctortips

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Breakfast, Lunch, Snack, and Dinner Options ✅ for a 3,300-Calorie Bulking Meal Plan Here’s a simple 4-meal plan to help you bulk up! Meal 1 (Breakfast) Ingredients: • 4 medium eggs • 150 g Ashirwad Atta (gives approx. 5 medium chapatis, but it may vary—some might get 6, others may get 4, depending on size. Instead of calculating calories per chapati, I have counted 150 g of Ashirwad Atta, making it more accurate.) • Vankaya tomato curry (10 ml sunflower oil, spices) – or any vegetable curry of your choice Macros: • Calories: 907 • Carbs: 115 g • Protein: 44 g • Fat: 30 g Meal 2 (Lunch) Ingredients: • 125 g boneless, skinless chicken breast • 400 g cooked white rice • 10 ml sunflower oil (for cooking) • 1 cucumber, 1 carrot (or any vegetables of your choice) Macros: • Calories: 809 • Carbs: 127 g • Protein: 43 g • Fat: 13 g Meal 3 (Snacks) Ingredients: • 50 g mixed nuts (cashews, almonds, walnuts) – can be eaten dry or soaked, as per preference • 200 g steamed sweet potato Macros: • Calories: 477 • Carbs: 51 g • Protein: 13 g • Fat: 27 g Meal 4 (Dinner) Ingredients: • 200 g grilled Rawas fish (Indian salmon) • 400 g cooked white rice • 1 cucumber • Tomato curry (10 ml sunflower oil overall, used for curry and slight oil for grilling fish, along with spices) Macros: • Calories: 1108 • Carbs: 121 g • Protein: 64 g • Fat: 38 g Total Macros for the Day: • Calories: ~3,300 (may slightly vary) • Carbs: 414 g • Protein: 165 g • Fat: 108 g Important Notes: • Macro values are approximate and may vary. Adjust portions as needed. • Swap veggies like cucumber and carrot with broccoli, beetroot, or spinach. • High carbs are ideal for bulking, but if gaining excess fat, reduce rice/chapati and increase protein or fiber. • If eating this much is tough, adjust portions or opt for calorie-dense alternatives like oats, bananas, or dry fruits. • High carbs and fiber may cause digestion issues initially—spread meals evenly and drink more water. Disclaimer: This is a sample bulking plan. Modify as per preference. Consult a professional if needed.

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In this video, we explore the powerful connection between the gut-brain axis and how natural activation tools like Nrf2, Nrf1, GLP-1, Axio, and Probio may support focus, mood, energy, and cellular resilience—especially for those navigating neurodivergence, ADHD, or stress-related challenges. Whether you’re a parent, practitioner, or simply curious about holistic approaches to brain and gut health, you’ll walk away with practical insights and tools to help the body reset and repair from the inside out. 👇 Got questions or want to know what I personally use in clinic? Drop them below or message me privately. #GLP1 #Neurodivergence #GutHealth #Nrf2 #Nrf1 #Axio #Probio #NaturalHealth #ADHD #GutBrainAxis #CellularHealth

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