Dr. Mansafa Bepari

Poha, the most talked and loved breakfast with zero protein. So should I stop eating it? Or find a way to make it better, add whey scoop or boiled eggs or yogurt to it. Simple ideas make great breakfast options.

You are special if I save my calories for the week with you.

If you want to follow a diet while still eating out: 1. Order protein stuff, steak, kebab, grilled, tandoori. 2. Skip sugary drinks, opt for water or Diet Coke. 3. Skip the dessert, just kidding be mindful of how much you eat. You can share a single plate. 4. Have whey protein before you leave your house. 5 Don’t order fried rice or butter naans, plain rice and chapati. 6. Order salads. Chicken, tofu, mushroom anything. 7. Eat till you are 80% full then stop.

Lunch today.

@thatcrickettguy i love your room

completed four months in blr 🫡

Okay let me tell you the truth. It’s not easy to to go to gym 5 times a week It’s not easy to go to gym even for 45 mins a day It’s not easy to leave your kids upto grandparents and hit the gym It’s not easy to eat high protein food everyday It’s not easy to keep yourself from all the chocolates and pastries always Because gym is 2k/month Whey protein is 3k/ month Yogurt is 150 rupees for 200g Batata Vada is 20 rupees fills your stomach Sitting at home doing your work doesn’t require money hut commute to gym does This isn’t about the kids with ultra rich parents or about people who are earring 1cr LPA This is about a common woman earring 45-60k per month. She has a kid to look after She has old parents to take care of She has multiple house responsibilities like groceries, ac repair, bike repair etc. Even if it takes around 8-10k per month of all the things we require to “take care” of our health, it’s unfair to the one earring 45k per month. Frankly speaking you cannot be affording the high protein, workouts cab be done at home or in parks. That’s it there are no if’s and but’s it’s tough.

New Instagram channel. Show some love 🥰

I ate this for breakfast: - 1 scoop whey - 1 aloo paratha This is almost 350 calories with 25-30g protein. You don’t have to give up on your favourite breakfast options.

Did you workout today? - Squats - RDLs - Leg curls - Leg extensions

Whey protein for women is different then whey protein for men. Does it help women fight PCOS and hormonal imbalance? Only marketing or real science?

Read this if you are 30 and a mom. Your little one never allows you to be away. And your toddler is always making a mess which you have to clean up. Your baby never lets you shit on peace. Your toddler needs a lot of running around just to get ready for school. Your baby will always cry if you leave even for a second. You don’t get time to sleep because you are constantly feeding the baby throughout night. When you wake up in the morning you are fatigued and tired because you didn’t sleep well. Your work has halted and you miss working for yourself. You miss your office days. You gained a lot of weight after your baby and it doesn’t seem to be going anywhere. You have got back pain, ankle pain post pregnancy . You have lost your confidence But you need to smile to make that baby happy, you need to make funny faces just so that she feeds well. You need to sing songs so that she sleeps well. You need to act happy even if you are not, but no one will even try to understand you. I am not a mother, I don’t understand your pain. I am no one to tell you to lose fat and gain muscle when you barely have time to breathe. What is this society expecting women to do.

Dinners this week

2. What ia HOMA-IR? Gives us a picture of glucose-insulin feedback loop in a fasting state. HOMA-IR = Fasting Insulin (μU/mL)×Fasting Glucose (mg/dL)​/2 < 1.0 - Optimal insulin sensitivity >1.9 - Early insulin resistance >2.9 - Insulin resistance It often reveals metabolic dysfunction years before the Fasting Plasma Glucose or HbA1c cross the threshold into the diabetic range. It shows us two critical things: Peripheral Sensitivity: How deaf the muscle and fat cells have become to insulin’s signal. Beta-cell Compensation: How hard the pancreas is shouting (secreting insulin) to overcome that deafness. Who should test it? 1. Patients with Normal Glucose but Metabolic Syndrome features: like central obesity, hypertension, or low HDL, even if their HbA1c is currently fine. 2. Women with PMOS (PCOS) 3. Non-Alcoholic Fatty Liver Disease (NAFLD/MASLD) patients 4. Individuals with a strong family history of Type 2 Diabetes 5. Women with a history of Gestational Diabetes

If you constantly feel fatigued check your ferritin. But what is it and how is it different form Haemoglobin? Haemoglobin (Hb) measures the oxygen-carrying capacity of your blood at this exact moment. When Hb drops, your body is no longer getting enough oxygen to its tissues efficiently. But Ferritin is different it shows us a different picture. What is ferritin? ferritin the protein that stores iron in your cells. If Hb is what you have in your pocket then ferritin is in your savings account. Anemia doesn't happen overnight, it happens in stages. The first stage is when ferritin levels drop. This is non-anemic iron deficiency. Your savings account is empty, but you still have cash in hand. In the first stage, you experience significant symptoms: 1. Fatigue 2. Brain fog 3. Hair loss 4. Restless legs When you check your CBC and your Hb is normal, you overlook the symptoms. When should you avoid testing ferritin because it's also an acute phase reactant? 1. Fatty liver diseases 2. Chronic kidney disease 3. CKD (assuming 'herd' is a typo for CKD based on context) 4. Obesity 5. Alcohol consumption 6. Active infection of the upper respiratory tract or UTI 7. Immediate post-op period 8. Intense physical activity or trauma 9. Acute flare-ups of known autoimmune conditions Normal ferritin range: 15-150 ng/mL for women 30-400 ng/mL for men Clinicians often consider ferritin below 30 as a marker for iron deficiency. Patients typically see symptom resolution like fatigue and hair loss only when ferritin levels are consistently above 50-70. This can be a red flag for ferritin. That's why we look at transferrin saturation (T-Sat) alongside ferritin, which we'll discuss in next tweet.

PCOS is now PMOS. But what changed?

@alphavishall Don’t explain. Results will make them realise.

i work from home. but my relatives and neighbours thinks like i’m unemployed and doing nothing with my life!😭 how should i explain them what i do👀

You can be in great shape simply by: - lifting weight 2 times - Running 2 times a week - sleeping 7 hours - Eating balanced meals rich in protein and fibre - Talking to your friends and family - Going out with your partner - playing a sport with your friends - Quitting alcohol and smoking

@alphavishall Yay!! Come on

@MANSAFAB nope yet but will hit the gym in evening

Did you workout today?