Here's my experience till Day 50 of Gutman's 100-Day Challenge! Join Dr. Pal as he takes on the 100-Day Challenge for body ...

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Gutman&#39;s 100-Day Challenge: Day 50  UPDATE (Important Message)

hello guys this is Dr pal manikam in this video we're going to talk about how I have survived 50 days of my 100 day Gutman Challenge and let me tell you the tips and tricks that I learned during the journey so that you can adopt in your journey as well let's dive deep into it so first of all what is Gutman challenge you know I decided that if I'm going to do all these five points to promote good gut health number one fiber at least five plan points per day it could be nut seed fruit vegetables or doll or whatever it is it could be a plant source minimum of five plant points per day number two avoiding Ultra processed foods number three one hour of daily workout including active recovery let's say that you are lifting weights today the next day if you want to take rest it has to be an active recovery like you know walking like jogging or swimming or something like that because exercise produce chain fatty acids in the gut and that promotes good gut health and number four protein of minimum 1 gam per kilogram per day because we as an Indian Community have been very very low in protein especially in vegetarian population and protein is extremely critical for good gut health as well and in my health journey I have lost all this weight due to intermittent fasting but I lost muscles as well during the fasting Journey I'm compensating for the mistake that I did by lifting weights and building muscle now if you are in the intermittent fasting Journey now please please start lifting weights or do some kind of resistance training so that you don't lose the muscle mass don't do the mistake that I did and that's why the fourth criteria is minimum of protein intake 1 G per kilogram and and this can go even higher and number five is meditation for minimum of 10 minutes a day meditation is spiritual it is not religious so you can adopt any kind of meditation what you want I follow heartfulness meditation those 10 minute of meditation will decrease the cortisol level stimulate the brain gut access again promoting good gut health who should do it everybody should do it because gut is the main source of all the problems and you know it we have discussed so many times in our Channel and why 100 days being at the age of 40 I know that it is going to take some time it is not going to be easy patience is the key and this is not something short-term I'm looking for a long-term change and habit and that is why I started this 100 day Gutman challenge so I have done 50 days of the challenge already and I'm going to tell you the positives of it number one the main thing is consistency with this 50 days I was able to be consistent every day thanks to you because I was accountable to all of you which motivated me to do this on a daily basis number two consistency developed into a habit now going to a gym now avoiding Ultra process foots now looking for plan points has become a habit for me so I don't have to exercise my willpower that much compared to before and number three I know that the response rate is going to be slow and I am willing to do the work that is needed to build a good gut and build a good muscle so I came to acceptance that this is a long-term process and there is no shortcut to any kind of long-term lifestyle change and number four the biggest myth I was able to break was not having time is not the actual problem prioritizing is the problem I prioritize this over everything else my plate was completely full but I prioritize my health over everything else which made me complete the 50 days leading to a habit forming lifestyle change and that is the most important factor I want you to learn from my experience so being a busy dad with two little kids being a full-time gastroenterologist being an very active in social media and also running a nonprofit organization online weight loss program so my commitments are multifaceted and I'm sure that your commitments are as busy as me as well if I am able to do this I'm sure you will able to do this as well so now let's come to the difficult part of the challenge number one difficulty it is more difficult than what I thought I'm going to be very honest with you few days I was not able to meet the criteria at all I have to push myself one thing the challenge have taught me is planning pre-planning the meals planning my schedule even 15 minutes 30 minutes even stealing 5 minutes from a day to do a meditation all this happened only because of the challenge in the first 10 to 20 days I really thought why did I sign up for the challenge it is absolutely a nonsensical decision to do and the one good thing that happened was I followed through just because of the accountability and my Breaking Point point was around 48 days after day 48 I could see many people telling me that oh I'm seeing some changes not significant but definitely much leaner than before and I showed you my dexas scan results I gained 3 l pounds of muscle mass gaining three pound of muscle mass at the age of 40 is not a joke and number two the biggest problem for me was travel I traveled a lot for my metcom shows for my talks which Disturbed my circadian rhythm a lot I was not able to sleep properly I was not able to take rest properly and hence my results and my gains were significantly less this underscores how important good quality sleepers we keep talking about good quality sleep of minimum 7 hours a day sometimes I was not able to do that because of my buy schedule and this can be resonated among all busy professionals including medical doctors who spend time during their night calls and during the 50 days I was on call as well which interfered with my sleeping habits because I was being woken up by the nursing staff by the emergency staff overnight because I was on call for the hospital that Disturbed the Circadian rhythm as well and number three the biggest problem was meal prep I was not able to prepare the meals because I didn't have the time so I did something called flexible eating which means that with the amount of food that I got exposed to on that particular day either it was in the hospital cafeteria or it was in the potl or it was in any of the restaurant or it was homecooked food regardless I I tried to pick and choose what are the options were available with fiber with plant points with protein I know that I met the protein criteria but I did not track down the calories the fats the carbs and I was not consistent so I was not able to track my progress intensely because there was no data for it the one thing I could have done differently is not to follow the flexible eating method and be consistent in doing meal prep meal prep is something that people do for the whole week on a Sunday or a Monday in terms of of what kind of protein they're going to eat what kind of carbs they're going to eat and it will be very consistent as well and now you will know what kind of calories that goes in and you'll be able to understand your body a little bit more and there is nothing wrong in following the flexible eating method the only problem is it is going to take a lot of time the one reality I really have to accept is my age is 40 so the response is going to be slow the testosterone levels are not as high as it was in the age of 20 I wish I would have lifted weights I wish I would have done resistance training while I was 20 so that I don't have to put this much amount of effort now at the age of 40 and it is very evident on my dexa scan results for the amount of effort that I put in the response rate is significantly low and with a busy lifestyle and lack of sleep is not helping the overall outcome so there is no right or wrong answer if you're okay with having slower results but if this flexible eating method is working for you so I think it is okay to continue this provided this is ideal for your environment so for the next 50 days I am going to actually be very consistent on my diet calculate the macros make sure that I hit the criteria every day so that I can monitor my progress accordingly one thing that I really changed is my confidence level even though the muscular change is not visible I could feel it I'm feeling more stronger because I was able to lift only like you know 10 pounds 15 pounds before now I'm able to lift like 25 lbs the mere fact that the weight of the dumble increased increased my confidence a lot now I can proudly say that I'm addicted to lifting weights which is a wonderful thing for me and I'm hoping that this happens to every one of you as well more importantly I did have a trainer to teach me how to do if you know how to do these exercises already by yourself it is well and good but if you don't know it is absolutely critical that you know the correct way to lift weights because there was a high possibility of injury if I wouldn't have taken any guidance from the trainer and the last significant challenge was planning the day finding the time to do all those things and this is the most difficult task I'm still trying hard to negotiate now before going to bed I plan the next day in terms of what I should eat when I'm going to work out what time I'm going to come home when should I stop working in the hospital so that I can catch up upon the stuff later sticking to the timeline has been extremely critical because 24 hours runs so fast unless you are very mindful of the time it is very difficult to prioritize all this criteria into your day and lastly I'm so so so thankful for all the supporters you guys have been wonderful you kept on your motivational comments really motivated me I wish you find a environment that motivates you as well and I'm sure you can do this remember building muscle is very critical especially you are around that 40 years of age especially if you are a woman because around the per menopausal period the bone strength is going to go down it is absolutely critical that you have good muscles surrounding the bones to help the bones well the strength is going down and no wonder osteoarthritis hip fractures and all bone fractures are extremely common in women and not in men that much so I'm hopeful and sure that you will follow this Gutman challenge in some way make sure that you prioritize your day and please don't blame it on the fact of that I am busy that is not the case I have proven to you that being busy is not an excuse again I'm not looking for a six-pack in the challenge if it happens I'm not going to say no but still I don't think it's going to happen it is going to take a lot of time the one thing I'm very happy about is the consistency The Habit formation and the most important lifestyle change that I wanted to do it for a long time we still have 50 more days to go I'm going to be even more strict on this criteria and see whether that changes anything in my body physic more importantly my mental thinking and days where I don't travel My Sleep Quality has been excellent and I'm extremely thankful for the challenge and for you remember if I can do it you can do it as well please write down in the comment section in terms of what you have been doing what you want me to do in the remaining 50 days

Dr.

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