BIRa Fitness

Online Fitness Coach

KPIT

Process Consultant

Ignite 2016

Convened the Annual Techno-Legal-Management festival of our University. Was responsible for all respects of the festival.

Student Convener

Ignite 2015

Headed the Planning and Records Department for the Annual Techno-Legal-Management fest of the University. Was responsible for events scrutinizing, planning events, venue allocations and scheduling.

Organizing Secretory - Planning and Records

Bharti Airtel Limted

Intern

Ignite 2014

Managing Sponsorships and Public Relation Tasks

Team Executive - Sponsorships

ASME (The American Society of Mechanical Engineers)

Public Relations Head

•	AIESEC in Dehradun, Dehradun

Managed all promotional and logistical tasks of the recruitment. Assisted Leadership body with recruiting new delegates

Member Promotions- Organizing Committee - AUGUST 2013 RECRUITMENTS

IEEE

Worked in the technical team for organizing various robotics events.

Technical Team Member - IEEE Student Chapter

'Hardship Paradise' is what I like to refer to my Journey of Coaching & Mentoring 550+ clients.

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

Let me take you on a nostalgic ride!

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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'.

Why do most Indians carry a tire on their bellies? The reason - our ancestors!

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

We are more prone to storing fat in the midsection and having less muscle mass.

Why ? 

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

(every non-Indian person I have seen has more muscle mass than us)

And it's mostly due to :

1. Starvation adaptation :

Monsoons have always been un-predictable in the last 5000 years.

And that meant = 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)

This TOFI body type became a successful evolutionary adaptation to counter all the uncertainties.

This is how these 'thrifty genes' became common in Indians.


2. Colonial Rule

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

That is directly and indirectly leading to us overeat now.

--------

So why is the TOFI body type a problem?
(apart from making us look unfit) 

This fat on midsection is called 'abdominal obesity / visceral fat'.

And, it's more dangerous than being obese.

• Subcutaneous fat - deposited directly under the skin, but
• Visceral/ectopic fat - accumulates inside and around organs.
(liver, pancrease, kidneys, heart and intestines)

Visceral/ ectopic fat stresses these organs.

And hence :

Even with 'normal BMI' and not being overweight,
Indians (south asians) 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.

But here’s the irony.

The famines are over.

Food is abundant, cheap and free flowing.
An average Indian now sits 12-15 hours/day.

However, our genes haven't changed.
They are still primed to hoard energy.

But now, instead of saving us, 
they’re killing us with diabetes, obesity, and metabolic disease.

So, what's the solution? 

Should we cry and accept our fate?
Not really.

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

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'.

These 266 minutes should include:

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

For Indians, strength training isn’t a luxury or vanity.

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

Our ancestors didn’t have the choice.

But we do. 

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www.birafit.com

Rachit Bir - BIRa Fitness

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

There’s a strange + cute phenomenon I’ve noticed in Indian mothers. They're the hardest to change, unless you hack their own psychology 😃 

They won’t do anything special to take care of their health,
but they’ll go to any length for their kids.

Because in their minds, self-care feels selfish.
(years of conditioning and false identity)

I tried everything to get my mom to eat healthier. 

Lectures about protein, fibre, or balanced meals, inspiration, logic.

Nothing seemed to work.

So I tried something else.

I asked her to make me a big beans-based protein salad every day for lunch.

She would be excited and happily make it for me in excess. 

But since it was in excess and was supposed to be wasted, 
she started eating a bit of it herself.

3 rotis silently became 2. 

Her satiety improved. Post-meal cravings dropped.

All without me ever 'telling' her to change.

This worked.

Not because it tricked her, haha.

But because her identity shifted from :

“I’m not a health person” →  “I’m caring for my son.”

Strange, right?

Behaviour change is tricky for them.

Don’t fight their identity.

Redirect it.

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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 the past 6 months, I have been experimenting with both Apple watch and FITTR Hart ring. Here's what no one tells you.

Jitendra Chouksey was kind enough to send me the Hart ring for review, back in January. 

And yes, I wore them together, almost every single day.

When people ask me, “Rachit, which one should I buy?” 

My answer is always preceded by a word of caution :
(for any fitness wearable device)


1. Fitness Trackers Shape How You Behave

That's indeed the motive, but a lot of people develop 'data anxiety' and 'digital hypochondria'. People obsess, worry and misinterpret numbers.


2. Data Differences Between The Devices

• Heart Rate :
Both the trackers had reasonably accurate heart rate at rest.
(I'm suspecting that motion would cause errors at high intensities)

• Calories burnt and Daily Expenditure :
Apple watch has been horrible on this. Studies show error rates up to 83%
Fittr's hart does a better job in estimating this with their algorithms

• Sleep tracking :
My apple watch showed poor deep sleep every night. Even on the days where I felt completely refreshed.
Fittr's Hart ring corrected this.

• Steps :
I regularly saw that the HART ring overestimated the amount of steps. This is something to be aware of. 


3. Your Psychology = More Dangerous Than The Tracker
 
Your mindset dictates how you let this excess data affect you. It can instil a nocebo effect:

- If tracker says 'poor sleep' = you might feel tired before your day begins.

- If tracker says you burned 700 calories = you might reward yourself with dessert you didn’t actually 'earn'.

- A low HRV / recovery score = suddenly you’re skipping a workout you were perfectly capable of doing.

Devices can create a feedback loop of self-doubt.


Here's my personal recommendation :

1. Use these devices for trends, not absolutes. Step count, resting HR, and general sleep duration are useful over weeks, not every day.

 2. Correlate numbers with how you feel. Don't obsess over HRV and heart rate decimals.
Lived experience > algorithm.

 3. Treat calorie estimates, sleep stages, and recovery scores as rough guesses.


My takeaway after 6 months:

The real difference is proactive vs reactive data.

Apple Watch = proactive.

• It gives me live data in the middle of my cardiovascular training session. I don’t carry my phone into every set, and having my HR flashing on my wrist is non-negotiable.

• It has to be charged daily. That's horrible

Fittr Hart Ring = reactive.

• Amazing for recovery, sleep, HRV and recovery. But you have to open the app to see it.

• Absolutely comfortable to wear. No fuss of charging.

Ring looks absolutely stellar as an accessory too. 

And I would highly recommend, continue wearing and flaunting it.

But consider :

Numbers should start conversations with your body,
not dictate orders to it.

----

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 call Diet Coke cancerous, but will proudly drink 3 glasses of sugary chai + biscuits every day.

People are scared of Diet Coke because it has 'Aspartame'.
(and aspartame has been shown to cause cancer in some animal models.)

Let me break this down for you.

Aspartame breaks down into 3 things in our body :

1. Methanol (which can cause blindness)
2. Phenylalanine (harms the brain)
3. Aspartic acid (can cause cancer)

Scary? Possibly.

Except, you already eat more of these compounds in your daily food:

1 tomato = 6x more methanol than Diet Coke
100g of beef = 32x more phenylalanine than Diet Coke
1 egg = 34x more aspartic acid than Diet Coke

So would you stop consuming these foods?
Are these foods also toxic?

And if you're still worried :

For aspartame, the safe limit by the FDA is: 50mg/kg body
weight/day.

1 can of Diet Coke = 85mg.

You’d need to drink around 40 cans of Diet Coke in a day (14 liters) to hit the unsafe limit of aspartame set by the FDA.

And someone who does that would definitely be a special person.

Toxicity isn’t about presence. It’s about dose.

So yes, Diet Coke will not kill you.
But your sugar-laden regular Coke habit will.

However, here's what no influencer would tell you.

Artificial sweeteners aren’t perfect either.

They can:
• alter your gut bacteria
• increase and keep your sugar cravings alive
(because you're not killing the cravings, you are simply using a healthier replacement)
• erode teeth enamel due to acidity

So yes, you can drink Diet Coke safely.
Just don’t call it healthy.

But it’s a smart swap, especially if you’re trying to lose weight or manage blood sugar.

As always,
Behave like an adult.

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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

What's stopping my fellow Indians in having breakfast buffets like this? 
Why are you slamming dosas, paranthas and Idlis first thing in the morning ?

We still treat breakfast like a festival, not fuel.

Hear me out.

Heavy breakfast is a myth.
Free buffets are a scam.
8 am carbohydrates are putting you into a food coma by 9 AM.

Try this instead:
1. A serving of protein (eggs, paneer/tofu, yogurt, etc. )
2. A low-calorie fruit or vegetable (papaya, apple, cucumber, tomato)
 
Eat the above and watch your focus stay locked throughout the day.

Simple swaps. Huge difference.
 
Mornings are for cognitive tasks. 
You don't need much carbohydrates at that time.

More carbohydrates can be eaten around :

• Intense exercise (brisk walking is not intense exercise)
• Time when you actually feel real hunger (for most employees, it's evening time)
• Around sleep (for better sleep)

There's no actual need of having carbohydrates throughout the day.

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

PS- If you want to achieve a sharp mind + lean body + optimum health, 
I'll teach you exactly what needs to be done.

Only book a call with me, if you're ready for a life-transformative coaching experience.

This is the last coaching experience you'll ever need.

www.birafit.com

Yesterday at the gym, I saw a woman in a bucket hat. Visibly weak. No eyelashes. Most likely fighting through chemotherapy.

All I could whisper to myself was - “proud of you, lady!”

Believe it or not, these non-verbal gestures matter.

A smile. A nod. A warm eye contact that says “this is a welcoming space and you won’t be judged here”.

Sometimes all what people need is a little sense of belonging.

“Good job being here” is what they want to feel. 

Nothing else. 

And it’s massive for them.

I have been around gyms for 7-8 years now. I exactly know when people are nervous, out of the place and are trying to slog their way out of life. 

However, I feel the environment is exactly the opposite in Delhi and NCR gyms.

It’s intimidating. 

People are walking with their arms wide open. Judgement about others is visible on their faces.

And that’s sad.

In 2025, where people don’t talk much, the least we can do is practise warm non-verbal cues. 

And I believe this can be practised by all of us everywhere, regardless if it’s an office or a gym.

Next time you notice someone struggling, remember :

you were at their place once.

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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

Accept it or not, it's the same 'moral superiority' in Indian vegetarians that is responsible for our country’s malnutrition and rising metabolic syndromes.

The 'satvic diet' propaganda has cost us decades of poor nutrition.

Here, food isn’t just food.

It’s a differentiator. It's caste. It’s religion. It’s purity.

And purity >> health, in India.

1. Daal is not a primary source of protein. It's carbohydrates, mostly.
2. Adding millets and removing gluten doesn't make the diet healthier.
3. Refrigerated food is not bad.
4. Oats are not a 'western influence'

Food shouldn’t be about caste, purity, or ego.

Nourishment should come first, not the cultural practices.

Morality doesn’t come from what’s on your plate.
It comes from how you live.

PS - A famous food outlet selling 'vrat thali'. This is what my beloved indians think of nutrition as. 

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

www.birafit.com

Pseudo health practices which Indians love :

- Having turmeric water every day 
- Cooking in Ghee instead of vegetable / seed oils 
- Morning walks
- Consuming Idli as 'fermented foods' 
- Running marathons once in 3 months
- Avoiding curd + fruit combinations
- Having Jaggery instead of sugar
- Drinking cow urine
- Anulom Vilom as exercise 
- Apple Cider Vinegar
- Cold showers
- Eating like ancestors
- Pranic / Reiki Healing
- Raw vegetable juicing
- Hot water + lemon to melt fat
- Infrared saunas
- Neem and Lauki juice
- Continuous glucose monitors (CGMs)
- Pink Himalayan salt
- Alkaline diets
- Homeopathy
- Enema / Colon cleanses
- Green powders
- Longevity Supplements 


What real health practices should be :

- Emotional regulation 
- Not treating food as a therapeutic friend
- Being less than 15% body fat (25% for women)
- 120-130 bpm of walks/ cardio
- Weight training 3 times/week
- Brisk Walking 
- Protein in every meal
- Fermented foods
- 2 serving of vegetable and fruits per day
- Saying NO
- Regular sleep and wake up times
- Accepting hunger
- Playing a sport
- Minimum 8000 steps/day
- Health insurances, clean air, housing, literacy
- Community in real life
(not instagram or LinkedIn)
- Having a purpose in real life
(not Instagram or LinkedIn)

If you can focus on these ‘real’ big rocks, you would be laughing at the above ‘bogus’ practices.

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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

Not everyone wants to hear this, but your current 'boring days' are a privilege.

It takes 1 minute to turn your life upside down.

An accident. A layoff. A breakup. A health diagnosis. 

And your current 'normal' can vanish in a second.

And then you realize the privilege of:
1. Training your body without pain.
2. Building your business without distraction.
3. Creating art, writing, gardening without chaos

Be boring.
Savour the boring days.

Because they will vanish one day.

And you know what will keep you going on those hard days?

The work which you had put in on these 'normal' days.

The healthiest people I know are frequently referred to as 'boring' by the outside world.

They value these normal days.

Don’t wait for disruption to teach you the value of stability.

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

PS- If you want to achieve a sharp mind + lean body + optimum health, 
I'll teach you exactly what needs to be done.

Only book a call with me, if you're ready for a life-transformative coaching experience.

This is the last coaching experience you'll ever need.

www.birafit.com

For god's sake, please stop believing in these reports. This is fake-patriotism dressed up as research.

This article might make you feel proud. “India’s food is the most sustainable in the world.”
 But the truth? It’s a pity.

Because India’s local diet is one of the unhealthiest:

- the satvic diet scam
- negligible protein intake
- 90% carbohydrates
- overcooked curries 
(insoluble fibre and nutrients are destroyed in the name of vegetables)
- negligible fibre 
- easy to overeat
- fruits are optional
 - refrigerated food = bad
- B12, D, iron and zinc deficient

All of the above + our poor genetics,
makes us the heart disease and diabetes capital of the 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 still rejecting its nutritional dogmas.

Blind pride in 'dada-dadi food' is damaging us.


2. The greenest diet means nothing if it puts you in a hospital bed at 45.

Take care of your body before saving the planet.
(btw, hospitalization leaves a bigger carbon footprint than eating eggs)


3. The idea that spirituality = avoiding animal products is foolish. 

True connection starts with taking care of your body.

Even the WHO calls the Indian diet “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.

Ask yourself -

If ‘sustainability’ = weak bodies, diabetes, and early heart disease,
is it really worth celebrating?

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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

Unpopular opinion - If you do not want to waste time and money on clothes (selecting, tailoring, altering and styling), get in the best shape of your life.

When you’re in great shape, even a 500 ₹ solid coloured T-shirt looks fantastic on you.

And if you’re unfit, even a designer 5000 ₹ limited edition shirt would not cover up your insecurities.

The opposite is also true :

Clothes look 10x more expensive when you’re in shape.

I’ve seen most overweight people buy oversized and designer clothes. 

And that’s mostly to hide something.

You spend a lot less money on clothes and band-aiding your insecurities when you’re in the best shape of your life.

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

www.birafit.com

What's this India's obsession with bootlicking people from IIT?

“Bro, he’s from IIT. He knows better.”

In India, it's not what you do, it's where you do it from.

IIT is not an institute anymore. It's a religion. It's entitlement.

It seems like we become intellectually dumb when we see an 'IITian' entering a room?

We don't value data and science, but we value who spoke it.

We worship degrees and not factual data.

Why is that?

Why do Indians elevate a few people and live their lives through them?

Respect people for what they say, not where they studied.

Being from IIT doesn’t mean you’re automatically right about nutrition, business, or life.
 
This blind worship needs to go. 

I'll go on to say that most people I've met from IITs often lack interpersonal, relationship, and life skills.

PS - Look at the IIT guy here (drinking Sattu for his protein intake) and blindly worshipping a 'anti-fructose guy' after reading his book, himself.

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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 get labelled as an 'anti-nationalist' every time I post a slight argument about our poorly planned Indian diets.

Sorry to say, but we're too stubborn to change as a nation. 

The moment I question poorly planned vegetarian diets, Ayurveda, satvic propaganda and the moral superiority around them, people lose their minds.

People love keyboard wars when it comes to preventing old cultural diet practices.

As if something has pricked them deep inside, haha.

Imagine if we invested it in actually improving our nutrition and health?

Some claimed eggs + fruits are wrong way of eating.
Some say that I have an agenda against satvic diets
Some said that peeling fruits is time consuming.
Some mentioned that a nutrition expert like me is too dumb in front of AI.

And I'm sure all these people sit at their desks, barely walking 5000 steps.

Health is a long lost dream for us.

But yeah, the good thing is that this very stubbornness will keep my business running.

There's no stopping me.

I'll continue talking about truth that you deliberately want to be blind towards.

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

www.birafit.com

It’s Navratri time. ‘Fasting’ is supposed to heal, yet doctors see the biggest surge in uncontrolled diabetes and blood pressure cases. 

Why?

Honestly, we engage in pseudo-fasting.

Vrat food = mostly nutrient void carbohydrates.

On top of that, 
Puja prasaad and sweets are eaten in huge amounts and guilt free.

"It’s god’s blessing. How can I refuse it?” 

All are pure justifications to drip feed 
- high calorie 
- fatty and greasy 
- sugar laden 
- deep fried sweets

inside the body. 

Let me be honest:

1. Your body doesn’t care if it’s God’s blessing. Calories are calories.

2. Your body doesn’t care if you fast 10 hours and feast in 10 minutes. 
It only registers inputs vs. outputs.

3. Household chores ≠ exercise. Many women occupy themselves with these tasks and miss real exercise.

Sorry to say but our religious and cultural institutions have become a doom loop for our health. 

Faith ≠ poor health.

Keep the devotion.

But the biggest devotion should be the one towards your body.

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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 reality of Ayurveda undergraduate degree program. (as posted on Reddit)

That’s how Ayurvedic doctors are trained. 

I’m not saying anything.

No alternative text description for this image

Sometimes I wonder how god must be laughing at us cute Indians. 9 days of quitting non-veg in the name of devotion. Binging on it on the 10th day.

In India, religious and cultural food rules never end.

Shraddhs, Sawan, Navratris, Tuesdays, Thursdays, Saturdays.

Every few weeks, there’s a new restriction.
And this continues throughout the year.

You might ask 

"What's the problem with skipping some foods for some days? 
"Can't you do it in the name of god?"

I get your sentiments. On the surface, it looks harmless.

But if you separate logic and devotion, you’ll see what it really does:

• It disrupts your food and exercise rhythm.
• It brings out uncertainty.
(and uncertainty = chaos)
• It makes health = all-in or all-out chaos.

Remember:
In the end, every behaviour is about momentum. 

These frequent breaks unnecessarily create challenges to our health and fitness lives.

Every break in momentum = all the more friction in coming back.

Am I saying that you shouldn’t be devotional? 

Not really.

But, 
Keep devotion and eating patterns separate.

When you overlap them blindly, you lose on both.

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

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

"Doctors could never figure out my migraines. Homeopathy cured it in 6 months."

Why is something dismissed as pseudo-science in its country of origin (Germany) still thriving in India?

Why do we still see anecdotes like this?


1. Self limiting diseases - 

- Most colds, allergies, aches, digestive issues run their natural time course and resolve naturally in days or weeks. 
(with or without lifestyle changes)

- Human mind loves a story. 
"I took these tiny white pills and got better!"

Anything you do during recovery gets credited as the cure.

  
2. India's love for Homeopathy

- Homeopathy is worshipped in India. 

- When family encourages it, you walk in with faith.
And faith itself heals.

It doesn’t threaten your identity like modern medicine 
(“side effects, big pharma, artificial”).


3. Regression to the mean + placebo 

- Symptoms often fluctuate naturally. 
You usually seek treatment when they’re at their worst.

- Belief triggers hormones which bring you in an assured state.

And when someone expects relief,
the brain literally rewires pain perception and immune responses.

Your expectation to feel better and improve
+
Your body’s natural tissue repair process 
kicks in.


4. The Doctor-Patient Gap

A typical Indian doctor gives you 3-7 minutes. 
A homeopath gives you 45–60 minutes.

That long listening session makes you feel 'understood'. 
This reduces stress hormones and can lessen symptoms.

Humans heal faster when they feel cared for, even if the treatment is bogus.


5. Mind-Body Symptoms

Anxiety makes symptoms worse. 
(e.g., worrying about a headache amplifies the headache.)

A reassurance breaks the loop.

Less anxiety → fewer symptoms → less anxiety

Hence, homeopathy is powerful for vague, chronic complaints like fatigue, dizziness, IBS, etc.

Popping those tiny pills restores a sense of control.

Even if scientifically irrelevant, 
control makes you calmer and hence, healthier.

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Even if homeopathy has placebo benefits, why do I not recommend it?

Simply because,
 
1. This makes them delay the actual treatment.

2. Some herbal or homeopathic products may contain toxic substances,
heavy metals, and even alcohol in high amounts.

3. Overconfidence and false sense of safety 

Thinking a sugar pill protects you from serious illness can prevent necessary lifestyle changes, vaccinations and medications.

As always,

Behave like an adult.

---------

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

www.birafit.com

Amazon and Flipkart sales are live. If you live in a Tier 1 city, forget unnecessary gadgets and discounts. Protect yourself from the coming winters and smog. Your health and fitness should not suffer.

Invest in these instead :

1. Air purifier 
(look for the ones with Hepa Filter)


2. Air fryer 
(no air-fried items are not unhealthy)


3. Walking pad
(can complete your steps while taking calls)


4. Adjustable Dumbbells / Resistance Bands


5. Aeroleap Smart Home Gym
(great guys behind the brand. Can personally vouch for this)

I myself upgraded my Macbook to M4 Air. 
(enjoy my mother's commentary haha. " Pehle laptop ko mata raani ke aage leke jaa")  

Remember - Consumerism is the ultimate slavery.
And hence, I don't recommend unnecessary buying.

However, winters and air pollution can get horrible.

And that shouldn't stop you from your fitness and health goals.

Be prepared. 

Don't break the rhythm.

PS - putting affiliate links in the comments. These are my personal recommendations.

The biggest lie the Indian fitness industry tells you is that it's going to be 'super easy' to get into shape.

Let me tell you the reality:

Fitness isn’t 'too easy' or 'too difficult'. 
It’s just unfamiliar to us Indians, culturally.

People enter with flawed expectations. Either it is :

1. Expecting overnight results, or 
(“just cut carbs and run for 5 kms”)

 2. Fearing it’ll be extremely brutal 
(“90-day strict transformation phase")

But, here’s what happens when you start:

- every decision feels like a fight with yourself, friends and family 
- your willpower drains
- you feel intimidated
- you feel like it's not for you

Hence, you become disappointed. 
(because the reality is messy)

Most people quit here.

Not because it’s hard. 

Not because lifting weights is super hard or eating more protein is difficult.

They quit because they thought it should have been a 'smooth process'.

That wrong expectation of easy health is what breaks consistency.

Let me be honest :

It's supposed to be hard.
(at least in the start)

Reset your expectations: 

1. First 2–3 weeks will feel uncomfortable, and that’s normal.

2. Don’t chase 'easy hacks', chase consistency hacks. 
(e.g., prepping meals once, having a fixed workout slot, sleeping on time)

3. Track how automatic it feels week by week, not how 'easy' it is.

Once you have established the rhythm, systems and structure,
things start to look manageable.

I promise.

The graph of difficulty is inverted: 

Hard → Manageable → Automatic → Identity.

-------

Long-term fat loss is not as easy as it is promoted.
(you'll have to say NO to the things that you've said YES all your life)

Long-term fat loss is also not as 'difficult' as you believe.
(you do not have to stay hungry and miss out on your favourite foods)

Think of permanence,
not another 12 weeks affair.

Stop being average. Stop escaping from reality. 

Swallow the hard pill
Take discomfort.

And as always:

Be honest to yourself

---------

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

Sunday reminder. It's a sacred day. It's not an 'errands running day'.

Move, rest, actively recover, and make time for family. Slow it down.

Don't enter the next week like a zombie. 

Recovery is not lying on the couch and watching endless Netflix.
That's passive recovery.

It will lead you to the same guilt, shame, and poor mood.

Try active recovery:

Move, go out for a walk/swim/sport with your loved ones.

You'll thank me later.

Slow it down. 
Don't spend it on errands.
(when you have porter, swiggy genie, zepto and blinkit)

Sundays are your best chance to get ahead, while everyone else recovers from Sundays on Monday.

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

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

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