Rahul Gopal 🥗🏋🏽️🥁

I’m starting to coach in person again. If you’d like to train 1:1 with me, apply here —> rahulgopal.com/apply-for-coac… Scroll to see what people say about training with me 👇🏽

@johnstf He’s so cute!!

Got home from work to this welcome. Is it me, or is Lorcán is looking at me with contempt? 😹 #CatsOfTwitter #meezer

@johnstf 😍😍

It seems like only yesterday since Gustav was an adorable little baby. ♥️😻 #CatsOfTwitter #meezer

@johnstf 😍😍

Sleepy Lorcán. 😻 #CatsOfTwitter #meezer

@johnstf So cute!!

Someone's getting big. Looks like Lorcán's eyes have stayed blue. 😻 #CatsOfTwitter #meezer

@johnstf 😍😍

Our new brother, Lorcán with his eight sisters. 😹 #CatsOfTwitter #meezer

@johnstf Oh no. I’m so sorry for your loss

Our beautiful boy, Muldoon 🌈 left us today unexpectedly. We believe he succumbed to the same congenital heart defect as his littermate, Groucho 🌈 We always felt Muldoon 🌈 was living on borrowed time, which made him all the more precious. Goodnight, beautiful boy. ❤️

Why fad diets work… until they don’t rahulgopal.com/post/why-fad-d…

3️⃣ Prioritize Protein Intake 🍗🥦 Ensure you consume sufficient protein to prevent muscle breakdown. Aim for 1.6-2.2 grams of protein per kilogram of body weight. Adequate protein intake is crucial for maintaining muscle mass while dieting.

2️⃣ Lose Weight Gradually ⚖️ Avoid rapid weight loss to prevent muscle loss, especially as you get leaner. Aim to lose 0.5-0.8% of your body weight per week. A gradual approach helps safeguard your muscle gains.

📉🏋️‍♂️ 3 Essential Tips to Minimize Muscle Loss While Dieting 🏋️‍♀️📉 1️⃣ Maintain Training Intensity 💪 Keep your workout intensity & frequency high, just like when bulking/maintaining. If recovery becomes challenging, reduce your volume by no more than 1/3rd.

Strength training makes challenges presented to you in life, easier to handle. Darius is the most dedicated trainee I’ve seen. He’s 65 years old. What is your excuse for not taking care of yourself?

@theliverdoc Finally!

The Indian Council for Medical Research - National Institute of Nutrition dietary guidelines for Indians 2024 just dropped. This is a revised edition from 2011. Lots of good things, but unfortunately a lot of nutritional myths have found place in this national guideline. Whoever made this, please review and expert nutritionists, please comment. This is the link to the full 148 page report: nin.res.in/dietaryguideli… THE GOOD ✅Inclusive diet - preference towards plant based diet, but rational inclusion of animal-based protein including lean red meat. Animal protein 70g per day or approximately 500g per week (two divided portions) ✅Plenty of reference towards including milk in daily diet - from children to adults, to special adult groups ✅No nonsense Ayurvedic diet or Ayurvedic traditional supplements or such in normal adults or special groups such as pregnant women ✅No special Ayurvedic supplements (such as Lactare, fenugreek etc.) for lactating women ✅Avoiding "branded" weaning/complementary foods [no cerelac, nan-pro etc.] and many recipes including those featuring egg and fish for infants after 6 months age ✅NO honey for infants ✅Seed oils ARE OK in daily diet ✅Limiting saturated fats - like ghee, palm oil and coconut oil in diet! [See figure 7.2] - contrary to traditional belief, ghee is not "healthy fat" and so is not coconut oil. ✅No special guidelines on drinking positions. You do not have to drink water in sitting position. Standing is also ok. ✅Steps to correct certain deficiencies in a vegetarian only diet and steps to improve protein intake in vegan diet ✅Advise to limit (but not avoid) processed foods! And swap processed foods with healthier options when possible. ✅Yoga is considered "physical activity" and not "physical exercise" and not "aerobic." This is perfectly accurate! ✅Pink salt and black salt are NOT superior. ✅There is NO healthy sugar. Refined sugar, jaggery, honey are all sugars, none superior to the other. THE BAD 🔴Drinking 8 glasses of water a day for normal adult - not based on scientific evidence and is wrong 🔴Putting Yoga everywhere in physical activity guidelines as it is some big deal. It is not. 🔴Demonizing protein supplements - and wrongly linking branched-chain amino acids to risk of non-communicable diseases (they dont, in fact its just the opposite, they are good for metabolic health). 🔴Avoiding "excessive" coffee (without defining it) and preferring tea because coffee causes increased blood pressure, heart rate abnormalities and that coffee causes increase in bad cholesterol and heart disease - this is all wrong! 🔴No mention of AVOIDING alcohol, instead only describing how bad alcohol is. 🔴Long term use of non-calorie sugar substitutes and risk of overweight/obesity, diabetes and hypertension is NOT WELL REFERENCED. This is a myth. 🔴Reading FSSAI labels for proper guidance. I do not think so. Nope.

@Nitesh93996904 @theliverdoc International recommendations now stand at 1.2g/kg of bodyweight of protein per day. Has been revised from the often seen recommendation of .8g/kg bodyweight

@theliverdoc Do you agree with protein requirement of 54g/day for 65 kg male irrespective of physical activity as mentioned on page 58. This is contrary to what all international publications recommend.

Who this?

What would you do differently?

Breaking: Our exhaustive paper on liver toxicity of various herbs/ plants used in Ayurveda, Naturopathy, Unani, Siddha and Homeopathy (Ayush) systems of alternative medicine is out now (free to read) journals.lww.com/md-journal/ful… with @arifhussaintm This paper was initially an invited paper by an Indian journal. The reviewers and Editorial board rejected the "invited" paper because they thought the paper was "too critical" of traditional, cultural and religious [unscientific] aspects of healthcare practice among Indian community and feared backlash from the alternative systems regulatory body (Ayush Ministry) and Ayurveda and Homeopathy practitioners & their organizations of they accepted their own "invited" paper. The Indian medical science community is now hostage to it's unscientific past due to a deepening lack of scientific temperament among doctors, worrying knee-jerk response style assault from the alternative medicine industry/practitioners/regulators and general apathy towards patients & public health. It's disappointing. Since they were spineless to publish our factual paper, we sent this to a neutral journal for peer review (which is got through) and paid open access publication fee, so that everyone could read it for free. Please read and share this important paper which educates physicians on herbal liver toxicity from seemingly benign plant sources which they need to be aware of. The subsequent posts also highlights infographics summary of various toxic Ayush-based botanicals that are increasingly reported to harm public and patients. Thanks in advance, and I hope doctors in India start fearlessly respecting science rather than intentionally embracing ignorance & selfishly covering up themselves in a safety bubble, thereby endangering public health in the process.

@lavsmohan 😂😂😂. I thought you suffer from #richpeepalprobbums

@_rahulgopal_ I’m flattered that you think I’d be buying ₹400 bars 😂

A £2 grenade protein bar sells for ₹370 here! There is some serious arbitrage that can be made as a protein bar bootlegger.

@vinayaravind I picked Koala Bear instead of Kangaroo 😂

This is a version of the gag that Bryan Adams used in his video for "On a Day Like Today". Ofc instead of Denmark I thought Dominican Republic and then Ostrich, and so it didn't work, but apparently most people pick Denmark.