Niharikaa Kaur Sodhi

Founder @ AuthenticIN | I help you write online to attract opportunities | DM with 'GROW' if you want me to help you build your brand

A writer with over 3 million views/ month. :) An educator who has taught live over 150 people from 30+ countries, and has 12,000+ customers.

✉️ hi [at] niharikasodhi [dot] com

Coming to the 'story'...

I'm a writer. And with that, I also became an educator and entrepreneur.

I side hustled for 10 months in 2020 because something was missing. 

I refuse to believe you shouldn't be kicked to go to work when you wake up. I refuse to believe that you need to reach a certain 'level' to do high-impact work. Labels and designations aren’t exciting either. 

And I strongly believe that there's enough wealth we can all create if we play by the mindset of abundance and not scarcity.

We have a duty to be of service to other people. And we only have one chance at life to tap into our potential and unleash it.

So I quit my job in 2021 to write full time.

That led to:

• becoming a 22x top writer on Medium
• creating digital products 
• having a cohort-based course that's educated 100+ people across 30+ countries 
• getting accepted to LinkedIn Creator Accelerator Program 

As a writer, my purpose is to leave everyone healthier and happier. 

As an educator and entrepreneur, I want to help other creators level up their game and solve their problems.

I'm passionate about healthy living, reading, and mindfulness. I've also travelled to 24 countries and still have fear of flying.

I run two newsletters. Join thousands of people ⬇️
• On my life and self-improvement: https://niharikasodhi.substack.com/
• Side Hustle Saturdays: https://niharikaasodhi96.kit.com/profile


➡️ Collaborations:
Transparent pricing on https://www.passionfroot.me/nks

Twitter: @NiharikaSodhi

🚨PS: I have 25,000+ connection requests. If it's urgent, please send me an inmail. :)

Founder

I help writers become more consistent with my cohort-based programme that takes place 4 times a year.

Dear LinkedIn, I’m writing this post with two hearts in me. But by the time you read this, I’ll only have one.

(I wrote plenty of LinkedIn posts to publish after pregnancy with my pregnant-mind thoughts haha)

As I embark on this journey into motherhood as someone who had severe body dysmorphia and was overweight all their life, for the first time…

I’m in awe of the human body.

The strength of a woman.

The body that creates life creates an entire tiny human, which I don’t even know how I will handle.
(I’m so dependent on my mom, I feel I’m a kid myself!)

The past few months have made me respect my mom and all mothers so much more. Creating a life is the hardest thing I’ve been through.

It has challenged me on an emotional, physical, and spiritual level.
(More on this tomorrow)

But if you’re reading this - go give your mom a hug.

This is me 2 days ago - 20 days after delivering a baby and 16 kgs heavier. 

It’s the latter that’s bothering me. 

While I’m not cleared to workout until 6 weeks postpartum, between burps and feeds I’m reading a lot of 
- Postpartum workout progress 
- Postpartum workout plan
- ‘Bouncing back’ after delivery 

All this while weight loss is the least of my fears! 😏

I’ve already gone down from 85 kgs to 60 kgs earlier. 

I have been working out and eating healthy since the past 11.5 years.

I can 100% go from 79 to 63 kgs again. 

I know how to do and I’m actually super excited to do it because I remember how the journey of weight loss is more fun than reaching a goal weight 😌

I’m writing this because 🧐 the pattern I noticed in my thinking is similar to something I correct when I teach and my students are full of fears and doubts around their writing journey…

1️⃣ We treat others with kindness but forget it when it comes to ourselves. 
2️⃣ The idea of our fears and overthinking it is worse than reality. 
3️⃣ When you talk to yourself, think - how would your friend feel listening to all this? Your mind and body can hear you, treat it accordingly. 

I’m writing this to you today in case you need a reminder to give yourself grace, because that was my learning for this week :) 

Of course - my hormones may be working against me but it is what it is. 

___

PS: yes, being 5.9” and in winter clothes hides 16 kgs well. I’m aware that being tall can be a blessing but my back pain occasionally disagrees 🤣

PPS: SO good to step out for a meal and feel normal after months of hospital visits!

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Exactly zero people have asked me this question, but here’s why I started building on LinkedIn 😂

Firstly, it was random.

I was working at an MNC and writing articles on Medium. So I started sharing my articles.

Then, being my usually positive self, I started posting some positive notes. Sometimes I got 10-20 likes and I felt SO good.

However, I didn’t take LinkedIn seriously until… 2022. 

(I had ~40,000+ followers that time)

Until then, I was just
- Posting what I wanted
- Not using LinkedIn to generate clients
- However, clients still came to me because of my content

But when I started using it right, the game changed.

More on this tomorrow 🙂

DM me with GROW to build your personal brand.

Pregnancy shook me on a level I’d never imagined. I think it's the biggest roller coaster a human body can experience.

Continuing from yesterday's post…

🧠Mentally
- I was trying to be productive and failing
- I was SO angry, and I’m usually a really calm person!

😖Emotionally
- I was in shock for months
- I felt depths of sadness I didn’t know I had the ability to feel
- Had nights where I cried myself to sleep
- Sometimes I’d cry multiple times a day
- Other days, I laughed and laughed so much

💪🏼Physically
- ‘Being tired’ had a new meaning altogether 
- No two days were the same
- The above unpredictability annoyed me 
- Some days, I stayed in bed all day 


(I’m typing this in October’25 at 28 weeks pregnant because I’m writing my thoughts to publish later)

The waves of happiness and lows came in phases.

There’s nothing I’ve experienced that’s as challenging. 

For someone who loves routine and getting things done + thought they were aware and emotionally regulated - this was a humbling experience.

Moving ahead, I’m sure motherhood will teach me a lot.

I just created my most vulnerable piece of content EVER. It's taken me 2 weeks to have the courage to hit publish 🫠 

I haven't felt this scared... or vulnerable, in a very long time.

As always - I try to talk about things that should be spoken about. 

This time, that topic isn't about living an intentional lifestyle or workplace.

My reason for creating this is when I asked my mom: "Being pregnant is so difficult. How has no one addressed this?!"

She replied, "humare zamaane mein aise baat nahi karate the." (Translation: we didn't talk about this in our times).

So I guess it's time we talk about it 🙂 

Link in the comments if you want to check it out ⬇️

My favourite part about being a solopreneur is the small things, really. Stuff like:

1. It’s so cold in Delhi in winters that I’m in a blanket after lunch and become a burrito. Then I have chai around 4pm and slowly get out. Afternoon siesta everyday!

2. Unlimited family time. No money will ever give me my time with loved ones. It’s why I don’t work for over 3 hours.

3. Working on projects I like and with people I learn from. Life is too short for toxic teammates.

When your soul feels good, life feels better :)

You could be the reason you aren’t getting enough sales. I know you don’t want to hear it, but if you want to print more cash, you should.

Continuing from yesterday’s post… it was ONE person who made me take LinkedIn seriously.

I was in a Summit 21 call, which is a course I conducted back then, and someone asked me, 

“Why don’t you talk about your course on LinkedIn?”

I replied, “Why would I?”

He said, “It took me 7 months to figure out that you conduct this course. It would’ve really helped me if I'd known about it earlier.”

That’s when I realised that my 
- fear of sounding too salesy, and 
- being afraid of selling
…was holding me back from more sales.

And when I started taking LinkedIn seriously, everything changed. I finally had USD five-figure months and worked with some excellent people who I enrolled to learn from me… but I learnt so much from them.

Now, I shamelessly talk about my services because why the heck not?

Sometimes, the bottleneck in your customer journey is your fear.

So would you give more weight to your fear or your bank account? It’s a choice, and I prefer the numbers in my bank acc tbh.

__

Here’s a FREE 5-day email course to help you: https://lnkd.in/gkiA-bR9

Yes, there is an ‘easy place’ to start a side-hustle. Take it from someone who’s created content on multiple platforms for years.

LinkedIn is the easiest place to start a side hustle because:

- The audience is already in a business mindset. They open LinkedIn for... work, duh.
- You don’t need to build an audience from scratch... they’re already here.
- Organic reach is still generous compared to other platforms (ahem - reels).
- All you need is your profile and a post.

Tbh in my experience, it's the easiest place to grow on. 

It took me MUCH longer to grow on Medium and X!

And no, LinkedIn hasn’t paid me to write this (how I wish!).

I’m writing this purely in public interest because so many people have a big goal for 2026 that fades off my mid-January. So if you’re looking for ‘easy’, it’s this.

I’ve never felt this grateful to be a solopreneur as I did last year when I found out I’m pregnant. I was sick to death.

(As you can kinda see in this photo)

For anyone who’s been through this journey - first trimester can be testing.

It tested me on a spiritual, emotional, and physical level.

I was unable to eat and unable to retain anything I ate. Mentally, I was experiencing depths of sadness I didn’t know I had in me to feel.

The hormonal surge, weakness, sadness…all added up.

And because of the work I do, I was able to do absolutely NOTHING till I felt better. That was 6 weeks of:
- Weakening nausea
- Lying down most of the time
- Dealing with oversleeping or insomnia

My respect for every woman out there who has been through this shot up because I was just a weakling who was getting crushed till my soul.

Tomorrow, I’ll talk about why I think solopreneurship is empowering for women.

Every time someone says, “My LinkedIn views have tanked,” it’s adorable. 

You take one look at their profile. 

It’s not LinkedIn. 

It’s not the algorithm. 

It’s the posts. They lack value. 

More like:

“Here’s what I think”
“Here’s what happened with me”
“Here's what I did last weekend.”

There’s so much ME ME ME 📢  

Who cares about you?

Humans are narcissistic. We only care about ourselves. 

A protocol I follow and teach is -

Before hitting publish, ask yourself - is this valuable for the reader?

If not, hit delete. 

Harsh, but you’ll thank me later. 

__

PS: Get your LinkedIn Growth Toolkit here - https://lnkd.in/g6us9ttd

My definition of wealth changed in 2022.

During my 9-5, I correlated ‘wealth’ to:
• Appraisals
• Promotions
• Better projects
• Getting recognised
• Working with the ‘top’ people

As a solopreneur, I’ve realised that wealth is:
• Owning your time
• Doing  work you truly enjoy
• Having an empty calendar > zoom calls
• Having passive income (I do this via ebooks)

No one definition is better than another, just like we’re not the same people with identical strengths.

We’re all on this blue ball with 71% of water for different reasons. 

While the society tells us to one believe in one definition for everything (especially success, wealth, and relationships), I hope 2026 is the year you find *your definition* of these words.  

Once that happens, I promise that you'll find the joy of alignment with your inner-self.

Woke up to 7000 subscribers and I know you think it’s a small number. 

YouTube is a place where chanels with 100K+ subscribers are common, but here’s something I have always thought of: 

- picture 10 people in a room 
- now picture 7000 people in a room!

For an introvert like me, anything more than groups of 3 is a party 😂 

So I’m grateful for every person who follows me because they invest their limited time on this earth into my work 🙏🏼

And yes - I know I’ve failed to be consistent here. It is what it is, I’m only a writer at heart 😌

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This is my first month of motherhood, and I caught myself in a thinking pattern similar to my college and corporate days. 🤦🏻‍♀️ 

In month 9 of pregnancy, I was dying for the baby to come out already 😅 I had had enough!

Which made me realise how I’m living a lot in the future. 
(I had lots of time to myself, and hence lots of reflections)

Listen...I’m hardcore into visualisation.

During my corporate job, I visualised myself in the mountains working on a laptop. It signified a sense of freedom to me. 

(I don't work on vacations, btw)

After that, as a freelancer, I visualised owning my time and being financially independent. 

I became a solopreneur, and the above happened. 

Now I visualise lots of things I won’t tell you just yet 🤫 

But in the past month, I thought...
How nice it’ll be for this baby to grow quickly and sleep at least 6 hours! 🫠 🤣 

Again, I lost hold of the present. 

Her hands will never be this small again, and she’ll never be a newborn again. 

How silly of me to look at the next step instead of living in the present - 
To cherish this little girl 🎀 

I wish I had lived more in the present 
• during my undergrad, as I was excited to study abroad in postgrad
• only to be unhappy and want to finish my MSc so I can earn money
• to be dissatisfied in my job because I wasn't earning enough, lol

Looking forward to the next step never ends. 

There's always a next step that looks more comfortable, only to look back and wish 
• you hugged tighter
• stressed lesser
• lived fuller 

Finding a balance between visualising + living in the present is what I want to cultivate more in 2026. 

__

PS: Out for my first coffee with a friend, after months!

I don’t visit the gym the first 5 days of the year because it’s crowded by all those who want to get fit. And then, they fade…

It’s why New Year’s resolutions don’t work out.

Personally, I started mine 2 months before the new year so I can
- Get a flavour of it
- Try to be consistent
- Start the new year with a bang

Resolutions aren’t enough; systems are.

Instead of focusing on WHAT you want to do, focus on HOW you’ll do it. And WHY is it important?

That’ll make it much easier to show up consistently.

Promise :)

Someone's LinkedIn content tells you a lot about their personality. I'll show you how you can know someone is insecure.

Insecure folks:
• Shit on others to feel better
• Try to talk down about a segment
• Dwindle around negative content (misery finds company)

So every time I see someone laughing at a segment of people, I figure they're insecure in some way. It's an unhealthy coping mechanism to feel better about yourself by pushing others down.

Secure people
• Write for the joy of writing
• Never crib about the algorithm
• Rise by lifting others and being of service

So next time you read online, you can learn a lot about someone through their content. And it's not their fault because social media does a great job with comparison and making you feel 'less'.

In this hyperstimulated world, I hope you can find balance and attract abundance.

You're designed to win, feel good, and be healthy.

Go on, shine!

Everyone loves saying “new year, new me” 👀

But you and I both know most resolutions don’t survive week 3.

This is why I avoid the gym during the first week of January. 🤷🏻‍♀️

It’s crowded with people who: 

-  Set a resolution
-  Decide “this is my year”
-  Fall of the wagon by day 10
-  Procrastinate and wait for the next January to start

This is why I stopped setting New Year’s resolutions a while ago. 

Because I know those who are truly committed don't need the calendar’s permission to change their life. 

Setting a resolution is not enough. 

You need a system to ride the wave of your new habit till the end of the year. 

In tomorrow’s issue of Side Hustle Saturdays, I’m dropping the prompt you need to:

➡️ build a system you actually stick to throughout 2026
➡️ stay consistent without depending on motivation
➡️ actually follow through this year

Join 14,000+ readers here 👉🏻 https://lnkd.in/gy6UnjRQ

Two important things you shouldn’t apologise for at work:

- Saying no to extra hours
- Prioritising your health 

Personal story: I had a colleague call me at 10 am once, even though work didn't start until 11:30 am. I was in the middle of holding a yoga pose. 

I thought it was urgent and called back. She called me to ask me to email her something. 

What a bummer. I stopped picking calls out of working hours thereafter (something which wasn’t appreciated).

Remember - You’re NOT paid for sacrificing well-being and working like a machine. You’re paid for 8h/ day. 

Literally everything can come and go, but health first, ALWAYS. 

That’s there to stay forever… and no amount of money can fix it once it goes down.

Quick check-in: We’re 9 days into 2026. Are your goals moving or already slipping? Be honest 👀

Every January looks the same:

New goals. Fresh motivation. The internet throwing 20 ‘life-changing’ routines at you.

The part nobody talks about is:

You can buy every template on the internet and still live the same year on repeat. That’s why most resolutions die by February 🙁

What matters is the foundation: your mindset 🧠

This is the slippery slope most people fall into. 

But you don't have to be one of them. 

Tomorrow, I’m sending out the 12-month blueprint to reinvent yourself to the 14,000+ readers of Side Hustle Saturdays. 

This one’s for you if you want to:

➡️ Stay consistent beyond January 2026
➡️ Stop reliving the same year again & again
➡️ Do the inner work that actually moves your life forward

If you’re looking for a sign to stop sleepwalking through another year…

Join here  👉🏻  https://lnkd.in/gy6UnjRQ

If you want to make something of this one life, do this and I promise you’ll be a different person in 12 months.

1. Learn about an abundance mindset. The scarcity one is holding you back from success.
2. Find your ikigai; it will give you a direction and purpose to follow.
3. Know + embrace yourself, then capitalise on your strengths.
4. Find your negative belief systems and you’ll realise you’re a powerhouse of potential when you fix them.
5. Spend more time with people you love, they won’t be alive forever.

I know it sounds simple. 

But when you’re aware of the above and work on rectifying the gaps, all areas of your life will begin to prosper.

If I had to give my 22yo self corporate lessons, it would be this:
(this could trigger those in higher designations - sorry not sorry)

- Only a few colleagues are your friends; give yourself time to figure that out instead of opening up too quickly.

- Your company will replace you in a day, so try to be damn good at your job.

- Always have a second income source, it may feel like work right now, but your future self will thank you for it.

- The senior folks may enjoy ego games, but you have a life and shouldn’t stoop as low. 

- Don’t stop being fit and prioritise your health over everything else. You don’t want to be another manager with a potbelly.

- HR is to save the company, not you.

Honestly, I only followed the one around ego games and being fit.

Everything else was a lesson learnt later.

'Hardship Paradise' is what I like to refer to my Journey of Coaching & Mentoring 750+ clients.

Why a mix of -ve & +ve terms, if you ask?

Let me take you on a nostalgic ride!

--------

YEAR 2014 - COLLEGE TIMES :

My passion for this field started back in college where I struggled to bring results to my own physique. Talk about any Dietary regime, supplement or fancy Training plan, I tried them all.

The results were never a low hanging fruit to me.


YEAR 2015 - CONSTANT STRUGGLES :

My friends and gym mates got buffed up easily, but I couldn’t. I didn’t know what was going behind the scenes, could be their genetics, hard work, or Steroids (can never be ignored). 

My constant struggles with gaining muscle led me to learn more about the nuances of this field. I wasn't ready to give up and kept learning, applying and experimenting new methods on my body.


YEAR 2016-17 - WELL PAYING JOB :

After graduating and getting a job, I started working as a Consultant in an MNC in Pune. Young blood, fresh out of college with a well paying job - I was happy. 

However, that didn't last for long

YEAR 2018-19 - A BOX FULL OF ADVERSITIES :

I landed myself into Clinical Anxiety & Depression which were a combination of past traumas and unsorted thoughts.  

During the same time, I was surrounded by issues like IBS (Irritable Bowel Syndrome), where my stomach used to hurt after every meal. I was constipated throughout.

I faced multiple injuries in my Shoulder, Lower Back & my Calf. Got surrounded by numerous new struggles, but my approach remained the same - A TOTAL BADASS! 

Kept struggling and successfully found the way out of all those hiccups.


YEAR 2018 - THE BIRTH OF BIRa Fitness :

Apparently, I realized my love for coaching & helping people to get in the Best Shape & Health of their lives.  

Thereafter, I started BIRa Fitness on 9th September, 2018.


YEAR 2020 & CONTINUING - MISSION :

When I founded my baby - BIRa Fitness, my simple motive was to create a positive dent in the flawed, damaged & misinformed Indian Fitness Industry. 

I couldn't see people in the gym being suggested endless Cardio, fat burners, Fasted Cardio, BCAAS, and numerous other myths which hold minimal importance when it comes to achieving goals


-------

Due to my own struggles, I was able to connect & help people better. 

The adversity filled period didn't put me down, however it surely made me transform into someone who can Empathise, Coach & Help other people better.

And that's why it was a 'HARDSHIP PARADISE'.

Rachit Fitness

India isn’t the most obese country. Yet we top heart disease and diabetes, globally.

This is scary.

In most countries, diabetes follows obesity.
But in India, diabetes shows up without looking unhealthy.

Why?
What's actually happening?

1) Skinny fat phenotype

Doctors call them 'skinny fat'

• They'll be at a perfect BMI
• Their weight would be controlled
• They'll look alright in clothes

But inside, they'll carry fat around the liver and abdomen (visceral and ectopic fat).

That’s the most 'diabetogenic' fat there is.

This is called desi Thin Outside, Fat Inside (TOFI) pattern.

Perfect glowy skin outside, but stressed organs inside.


2) Lesser Lean Body Mass 

Scientists studied 1000 year old skeletons and found that Indians have had low lean mass and more fat, always.

And that's mostly due to 'starvation adaptation'.

Unpredictable monsoons in last 5000 years = repeated famines.

Our ancestors lived in an environment of scarcity, starvation, and survival.

The ones who survived were the ones who could :
 
• store fat quickly (especially around the belly)
• conserve energy and burn fewer calories doing the same work
• had lesser muscle mass (because muscle is an energy-costly tissue)

Lesser muscle mass = lesser glucose sink in the body.

Low muscle = poor glucose disposal = insulin resistance.


3) Carb heavy, protein and fibre poor diets

Typical Indian meals are:

Poha, rice, chapati, dosa, Idli and some vegetable curries

• High in refined carbohydrates
• Low in high-quality protein
• Low in fiber density

This is a perfect recipe to overeat and create repeated insulin spikes all day long.

And hence :

Even with 'normal BMI' and not being overweight,
Indians  are at 4x risk of developing

- Cardiovascular disease (heart attack, stroke, hypertension, etc.)
- Type 2 diabetes.
- Non-alcoholic fatty liver disease (NAFLD)
- Insulin resistance, etc.


What worries me most:

People wait to 'look unhealthy' before taking health seriously.

But by that time, the damage is already underway.

That’s the uncomfortable truth.

-----------

So, what's the solution? 

Simply, 
get moving.

We need to work harder.

Yoga is not going to cut it short.
Stretching is not enough.
Pranayam is not 'physical activity'.

Do real exercise.

Exercise minutes should include:

• Brisk walking and 7000 + steps every day
• 3 days - strength training
• 2 days - vigorous intensity activity (sprints or fast cycling)

And for god's sake, 
start accepting that there are problems with our 'traditional food'.

You can apply your nationalism somewhere else.

So my fellow Indians,

Diabetes is not just a 'fat people problem', for us.

If someone looks slim, ask them to check blood reports first.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Rachit Bir - BIRa Fitness

I’ll get you in the best shape, health and mindset of your life. I promise.

Vietnam taught me something India keeps missing about food.

This is me eating a bánh mì (a french baguette turned into Vietnamese sandwhich) filled with vegetables and some meat.

Almost every staple dish there (pho, spring rolls, stir-fries) is loaded with vegetables + a solid protein source by default.

A pho (filled with noodles, soup, meat and vegetables) is so satiating that you don’t need anything for 3-4 hours.

Plus it’s super low in calories.

Protein + vegetables isn’t a ‘health choice’ there. 

It’s just how food is built.

That’s the difference.

Indian food isn’t unhealthy because of spices or tradition.

It’s unhealthy because it’s grain heavy, vegetable less, protein optional and overcooked.

Too much rice or roti.
Too little fiber.

Vegetables boiled to a point where they lose a lot of their nutrients.

When balance is built into the cuisine, people don’t need discipline.

When it isn’t, people need constant control.

Health isn’t just personal responsibility.

It’s a cultural design.

No Dan Go. You're wrong here! The US just changed its dietary guidelines and I’m worried India will copy it without thinking (as it always does so).

“If it worked in the west, copy-paste it here" is what we think.

However, take these recommendations with a large dose of salt. 

The old food pyramid told people to fear fat and eat grains.

That experiment failed spectacularly.

Obesity increased to 40%.
Diabetes followed.

The new guidelines finally bring hope and say:

Eat more protein
Cut ultra-processed junk

And more importantly - EAT REAL FOOD.

That part? I agree with.

But here’s where it starts to fall apart :

They recommend animal fats like butter, tallow, fatty beef, chicken, full-fat dairy, and eggs as primary fat sources.

Sounds 'real food.'

But the math makes no sense.

Let’s look at saturated fat alone:

1 tbsp butter / ghee → 7–8 g
Beef tallow → 5 g
Whole milk → 5 g
Full-fat paneer (1 serving) → ~10 g
Beef (1 serving) → 7–10 g

Now pause.

If you eat just one serving of each, 
you’re already well over 20–25 g of saturated fat, which is the upper daily limit.

So how exactly are these recommendations supposed to coexist with

“Keep saturated fat below 10% of calories”?

That's crap.

Why is this even riskier for Indians :

One normal meal with:

• high-fat paneer
• 10–15 gms ghee
• full-fat milk

can easily cross daily saturated fat limits.

And in a population that already:

1. Develops heart disease earlier
2. Is the diabetes capital of the world
3. Gets atherosclerosis (clogged arteries) at lower thresholds,

this is a clear recipe for LDL cholesterol going up, arteries clogging, and heart disease accelerating.

It’s dangerous.

EAT REAL FOOD sounds wise, but also very naive.

Let me be honest :

The uncomfortable truth

Americans and Indians aren’t unhealthy because of old nutrition guidelines.

They’re unhealthy because no one follows them anyway.

People don’t eat 'processed food' because they’re confused about nutrition.

They eat it because:

• it’s cheap
• it’s accessible
• it saves time
• it fits real life

Telling people to “just eat real food” without fixing cost, access, recipes, and systems isn’t guidance.

It’s guilt.

Diagrams don’t change behavior.
Systems do.

The real fix isn’t new pyramids

It’s this:

Make protein affordable
Build it into everyday foods
Reform recipes, not morality

It should not be : 

“Don’t eat dosa, Idli or Rice”

But,

“Here’s egg dosa, paneer dosa, tofu dosa with vegetables.”

Indians, for god's sake,

Don't copy paste here.


-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Okay, 2 weeks off LinkedIn and apparently people have forgotten health completely. You guys definitely need a reality stick.

Eggs causing cancer
ChatGPT Health
Zomato's longevity and capitalism fiasco
GLP-1 (weight loss) outrage. 

Goodness gracious. 

Same cycle. New headlines.

As you know, I won't mince my words.

All of this is mental masturbation and performative health.

No offence, but the healthiest people I know don't even think about any of this.

They’re busy living.

Waking up early and going for runs on the beach.
Dressing up and meeting their old pals every day.
Showing up for work and not submitting to ageing 
(even in their 60s and 70s.)

They're still
- eating the same cancer causing eggs, 
- ordering from Zomato consciously
- taking their statins and metmorfin, while losing weight simultaneously

All away from the noise.

They don't engage in performative health.
They’re not optimising.
They’re not outraged.

They're just working in silence, every single day.

That’s the point we keep missing.

But Rachit, can I not be outraged and still work on my health simultaneously?

Ah yes, you can!

But then please freaking do it.

People are still not eating enough protein, vegetables and fruits.

They're still bingeing on homemade healthy gud til laddoos, paranthas and pakodas guilt-free.

And these trendy conversations around health make you achieve - 'false sense of completeness'.

And that's dangerous.

Come back. Leave the stimulation.

Enjoy the real world.

IT'S FREAKING BEAUTIFUL.

PS - some of my bits while observing healthy people in Vietnam.

---------------

If you don’t want to be a living dead body in your 60s, you will have to start working hard now.

Every single day.

Relentlessly.

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

For god's sake, stop saying "Avocado, Blueberries and Broccoli are not suited for Indian bodies".

It makes zero sense.

If our ancestors had thought this way, India would’ve never tasted most foods like :

- Pineapple
- Papaya
- Tomatoes
- Cauliflower
- Cabbage
- Guava
- Okra
- and even potatoes (our beloved aaloo)

You might have pseudo-nationalism.
Your stomach doesn't.

Your body doesn’t understand local vs foreign foods.

It only understands nutrients, digestion, and diversity.

Let me clear it :

1. Local and seasonal foods ≠ fresher and more nutritious, than imported ones

(A frozen blueberry from Peru can actually retain more nutrients than a 3 day old harvested spinach left in an Indian open-air market)


2. Foreign foods suit Indian bodies well, just like local ones.

(your stomach doesn't know if the food has come from brazil or the local farm. 
It only cares about the chemical composition of it.

Eat what you can afford and digest well)


3. Imported foods = chemically treated, and so are the local organic ones.

(It's impossible not to use pesticides and food preservation techniques like wax.

Food safety >> food geography )


4. Local foods ≠ more environmentally stable

( local ≠ low-carbon by default.

Transportation contributes < 10% of the total carbon footprint of most foods.

The big contributors are:

• production methods (fertilizers, irrigation, machinery, deforestation)
• storage and refrigeration
• food waste

So even if something travels halfway across the world, it can still have lower total emissions)

------------

Honestly,

So stop turning nutrition into nationalism.

Your body doesn’t need nationalism.
It needs nourishment.

Eat fruits and vegetables that suit your digestion, budget, and goals.

Blind pride in 'local and seasonal food' is damaging us.

As always,

Behave like an adult.

---------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

I need to clear this once and for all. There's no such thing as an 80% diet and 20% exercise.

Who on earth invented these hypothetical numbers?

I get where this idea comes from.

People want to emphasise nutrition, and rightly so.

But turning health into 'imaginary percentages' does more harm than good.

It permits people to ignore entire pillars of health.

Sure, your food on the plate matters a lot.

But you can eat the cleanest, home-cooked and perfectly balanced food and still be unhealthy.

Why?

Because without exercise:

• insulin sensitivity drops
• muscle mass and bone density declines
• fat storage increases
• metabolic health worsens, slowly

Food alone cannot fix that.

On top of that,

Indians need around 2x the amount of exercise (266 minutes/week) than white population (150 minutes/week) to fight the additional genetic risk that we carry.

Health is objectively very simple:

1. Maintain below 15% body fat
2. Waist-to-hip ratio (WHR) < 1
2. Control abdominal obesity (visceral fat)
3. Control blood pressure, cholesterol, diabetes, etc.
4. Take part in regular aerobic activity (Vo2 max)
5. Get screened early & regularly
7. Keep brain sharp (by actively challenging it)
8. Have great social and spiritual support
9. Have a continuing purpose in my life
10. Manage stressors 

Nail all the above markers, and you'll be objectively healthy.

Your individual philosophies don't matter.

Percentages don't matter

In reality
It's 100% nutrition
100% exercise, and
100% recovery.

You miss one, and the whole system suffers.

-----------------

PS - I'm not trying to shame your health efforts. 

I'm just letting you know that your body doesn’t care about that.

It can come across as blunt and un-empathetic. But so is health.

As always,
Be honest to yourself.

And, behave like an adult.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Life Skill - 20 minute workout quickies in slippers .

Indians (in 9-5 jobs), start being inconvenient.

Learn the skill to upset people. 

This is for all my fellow middle class mates who grew up believing that 
- people pleasing
- being adjusting
- always available, and 
- overly nice 

is a price to be paid for success, love, professionalism and connection.

All nonsense.

People-pleasing isn’t kindness.

It’s an insecurity.

A fear that if you stop being convenient,
you’ll be abandoned.

And this stems mostly from middle-class childhoods.
You're taught to sneak your way through life.

Be invisible and somehow get to the top.

It's a survival mechanism.

So you over adjust, stay overly available and silence your needs.

And in doing so, 
the person you inconvenience the most is yourself.

Boundaries get disrespected.
Resentment brews.
And mental disorders develop.

Instead, work on developing competence.

Competent individuals with clear boundaries are often the most confident people.

They get respected.

Making yourself convenient won’t earn you respect.

It only teaches people that you’ll be there no matter how they behave.

People start thinking of you as harmless.

And that's a sad way to live.

This creeps into health too :

“Office mess mei yahi milta hai"
"Breakfast mei paraanthe hi bante hain”
“Mummy oil kam nahi karti.”
“Dadi ne prashaad banaya hai, toh khana hi padega.”
"Extra protein parents allow nahi karenge"

Stop nodding.
Stop waiting for permission.

Be willing to upset people around you. 

Start working on competence.

And more importantly,

Stop being HARMLESS.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Indians will spend 30 minutes googling the side effects of 'paracetamol' but pop ayurvedic and homeopathic pills like candies.

Here are 10 'natural health remedies and beliefs' that are killing your health:

1️⃣ Eggs = non-vegetarian, but milk = vegetarian

Eggs are unfertilized - they are supposed to be wasted anyway. 
Milk on the other hand is supposed to be for calves.

Ethically and morally, eggs are more vegetarian than milk.


2️⃣ Allopathy = side effects. But Ayurveda and Homeopathy are natural and safe.

All natural things ≠ safe. 
(If yes, how about you inject some snake venom inside you?)

Ayurvedic and herbal formulations have repeatedly been shown to cause liver injuries. Be aware of churans and powders.

They are not regulated.

Plus, they make you delay real treatment.


3️⃣ Roti and millets >> rice 

Millets have more fibre and a low glycemic index. But millet-only diet is shown to cause thyroid disorders. Rice is better for digestion for some people.

There's no reason to hate on rice.


4️⃣ Palak = best source of iron 

Vegetarian (non heme) sources of iron are very poorly absorbed. They have to be paired with a Vitamin C based source to enhance absorption.

Women and people who are deficient need to consider supplementation.


5️⃣ Ghee = healthy for joints 

Joint lubrication is better when you move and exercise repeatedly. 

Ghee has some other benefits, but should be consumed in limited amounts after seeing your lipid profile. 


6️⃣ Fresh food >> refrigerated food 

It might reduce some nutrients but keeps most of them intact. Fresh food is only a luxury for some people. 

Eating pre-made protein salads >> unhealthy fresh chole bhature.


7️⃣ Protein = ↑ uric acid

70% purine is produced in the body internally. High blood pressure, diabetes, and a compromised lifestyle are the major causes of it.

Yes, purine rich food sources like some daals, alcohol and sea food can increase it, but not all protein.


8️⃣ Sunlight >> Vitamin D supplementation

Due to higher melanin content in the skin, Indians have more problems in synthesizing vitamin D from sunlight.


9️⃣ The obsession with naturopathy, homeopathy and ayurveda can cost you life one day

Homeopathics can do a better job if they become life counsellors 
(that can promote healing indirectly)


🔟 Yoga and Pranayam = best exercises.

Our extreme obsession with only yoga and walks is leading to osteoporosis and sarcopenia.

You need to do every exercise progressively. Yoga poses become too difficult and impractical as you age.

--------------

This is what I teach in a life-transformative coaching experience.

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

The fish can’t see the water. And the Indian middle class can't see health.

Let me explain.

A fish doesn't wake up thinking "I should take care of this water."

Similarly, middle class Indians don't wake up thinking "I should take care of my body."

It's just there.

It's the default.
It's the background that doesn't need attention.

Why?

Because,
Survival >> body's wellbeing.

Not because being unhealthy doesn't affect them,
but because their mindsets aren't built to treat it as an urgency.

"Celebrities ke paas toh time aur paisa hai"
"3-4 cooks hain"
"2-3 personal trainer hain"
"hum kahan kar sakte hain?"

A day spent caring and making efforts on health is treated as an opportunity missed.

An opportunity to:
• study more
• secure a job
• earn more
• pay the EMIs
• make the kids secure
• look after the family members
• look after elders

'Looking after yourself' is looked down.

The concept of individuality is seen as selfish.

Health to them is merely 'not getting sick'.

But it's never strength and prevention
It's never the feeling of being unstoppable.

-----------

And you know when they first notice health?

When they experience the first taste of mortality.

When they see the death of their loved ones.

A young friend
A parent
A relative

And that's where they lose their minds.

Just like the fish behaves in receding water.

Honestly,

The middle class would never value health because of shame and fear.
( fear is a part of their daily life, already)

Encouragement and empowerment will.

And that starts by a creating mindset shift, first.
By breaking centuries of conditioning and fear

The 'extras' and 'optionals' need to be treated as 'essentials'.

Target minds.

Bodies will follow.

As always,
Be honest to yourself.

And, behave like an adult.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

A lot of you might not know it, but the colonial rule didn’t just loot India, it quietly looted our health too.

Before colonization, Indian diets were diverse:

• Millets, pulses, and legumes
• Seasonal vegetables and fruits
• Dairy and meat (in non-vegetarian communities)
• Variety across regions based on local crops

But the British had other plans.

They forced Indian farmers to grow cash crops (indigo, cotton, opium) instead of food crops.

Large parts of fertile land were diverted to:

• rice
• wheat
• sugarcane
• indigo, cotton, opium

- all crops that could be taxed, stored, transported, and exported.

Protein rich foods became expensive or inaccessible.

Traditional millets were replaced with subsidized rice and wheat.

Millets, legumes, and diverse local foods which were harder to standardize and monetize lost priority.

The result?

A massive shift to a diet which was :

• grain heavy, carbohydrate dominant
• Low in protein
• Low in fiber

It became 'traditional Indian food'

But it's not tradition.

It's colonial leftovers.

---------------

And that's not it.

Between 1765 and 1947, India faced over 25 major famines.

The survival evolutionary mechanism for people was :
 
• store fat quickly (especially around the belly)
• conserve energy and burn fewer calories doing the same work
• had lesser muscle mass (because muscle is an energy-costly tissue)

This resulted into TOFI (thin outside, fat inside) bodies.

Visceral fat (around the organs) is deadly. 

It leads to extra risk of 
- Cardiovascular disease (heart attack, stroke, hypertension, etc.)
- Type 2 diabetes.
- Non-alcoholic fatty liver disease (NAFLD)
- Insulin resistance, etc.

-----------------

Historical oppression and mismanagement in food have resulted in chronic stress on our bodies. 

Genes + colonialism is directly and indirectly leading us to have poor choices now.

The solution?

We need to be extra intentional about food choices.

We need to exercise more.

It’s how we protect ourselves from our own history.

Our ancestors didn’t have the choice.

But we do.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

If you feel patriotic and proud reading this news, something is wrong with you.

• satvic diet scam
• negligible amount of protein
• 90% carbohydrates
• overcooked vegetables for curry 
(insoluble fibres and nutrients are lost)
• almost zero fibre content 
• easy to overeat 

It's already known that India's local food is the unhealthiest.
(the way it's eaten)

All of the above + our poor genetics,
makes us the diabetic capital of the world.

On top of that, Indians get heart disease 10 years earlier than the other world.

If all of this is still making you proud, there's a big problem.

There's a lot to unlearn.
 
1. You can be a nationalist and love your country, while revolting it's food.

2. Before becoming an environmentalist and thinking about the world, think about what's going in your body.
(you'll leave the largest carbon footprint if you get admitted to a hospital)

3. The idea that one cannot be spiritual if they eat animal products is foolish.
(the path to connect with someone greater than oneself is to first take care of yourself)

WHO quotes our Indian diet as - "Incomplete, deficient and highly unbalanced" 

The choice is yours.

You either care about the environment or yourself.

Ideally, you should be able to take care of both.

As always,

Behave like an adult.

---------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Ironically, most 'sugar lovers' will tolerate far more sweets if they are at 15% body fat with muscle mass.

Sweets and sugar are not the problem. 

The problem is :

• you're not below 15% body fat
• you have low muscle mass
• your Hba1c is not < 5.5
• you're not ready to move your body 
• your LDL and ApoB cholesterol are higher
• you're spending endless efforts on stretching and low-intensity yoga.


The other problem is :

• your body is at a stage where it cannot handle sweets in moderation.
• you think of it as a stress-friend.
• you snack and binge on all these 'healthy sweets' throughout. 

You're overweight, under-exercised, under-slept and under mentally-regulated.

Stop eating pseudo-health foods like :
• date balls
• Apple cider vinegar and cinnamon with meals
• jaggery laddoos 

in the name of healthy treats.

As always,
Be honest to yourself.

And, behave like an adult.

-------------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

Turning into a longevity bro day by day, haha. 

The only thing which is missing now is having a son whose blood I can inject in myself. (oh hello Bryan Johnson) 😂

PS- These are blue light blocking glasses I’m experimenting with.

As always, 30 days of experimentation before any recommendations.

Vinay Chaddha, I don't mean to shame your efforts, but I won't sugarcoat my words either. You're a perfect candidate for weight loss drugs.

Just because you practice yoga, go to the gym and walk 45 minutes every day does NOT mean you're healthy.

If you still have 
- Type 2 diabetes
- Dyslipidemia
- Central (abdominal) obesity,

that's metaboilc syndrome, regardless of how active you feel.

BMI is a poor marker of health for Indians, and I've discussed that repeatedly.
( oh, and BMI 26 is already puts you in the overweight category)

You definitely need to lose weight and get healthier. Weight loss is not optional right now.

Wether you choose lifestyle alone or/and medical help, that's your choice. But you need to get healthier.

Free Medical consultation is very expensive.

Today I saw an ad by CIPLA  and India Today about a new health initiative about "WinOverWeight" and offer free online consultation.

Well, I opted for it and with in few minutes of online consultations, I was shared this prescription that advise me to consume medicines that costs approximately 50K/Month.

Free online consultation is expensive.

So be careful if you are also planning for free consultation. This is expensive in short run and in long run may cause more harm.

This happened when I do Gym 30 mins a day, walk 45 mins a day and yoga for 30 mins a day and has a BMI of 26 and do 10K run once a month.
Jitendra Chouksey

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