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Disclaimer: This video is intended solely for educational purposes and opinions shared by the guest are her personal views. We do not intent to defame or harm any person/ brand/ product/ country/ profession mentioned in the video. Our goal is to provide information to help audience make informed choices. The media used in this video are solely for informational purposes and belongs to their respective owners.

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Timestamps –

00:00 – Intro
02:36 – Is roti better than rice?
09:02 – Why do some people wake up irritated?
29:03 – Indian food habits
33:34 – Is it difficult to change food habits?
38:54 – Does how much you eat and when you eat matter?
42:19 – Reasons behind overnight weight gain
48:10 – Why rapid weight loss doesn’t last
55:17 – Emotional roller coaster & cravings
01:11:01 – Overeating and how to overcome it
01:17:35 – What is gut microbiome diversity?
01:26:31 – Good fruits that often go unnoticed
01:28:34 – Superfoods
01:37:43 – Fermented food options in India
01:40:40 – Lactose intolerance & gluten allergy
01:48:29 – What to believe when it comes to nutrition
01:54:36 – BTS
01:55:46 – Outro

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My gear for shooting this video:

Canon EOS 200D II 24.1MP DSLR Camera: https://amzn.to/3GuiPFK
Canon EF50MM F/1.8 STM Lens: https://amzn.to/3WZOSoi
Canon EF-S 18-55mm f/3.5-5.6: https://amzn.to/3ZpKBMy
Yunteng Aluminium Tripod (Vct-690, Black): https://amzn.to/3ItEzV0
Zoom H6 All Black (2020 Version): https://amzn.to/3irUCIf
Shure SM7B Cardioid Vocal Dynamic Microphone: https://amzn.to/3GPimiM
Shure MV7 USB Podcast Microphone: https://amzn.to/3Xjy63d
GODOX SL150II 150W LED Video Light: https://amzn.to/3XeN0aL

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In today’s episode, we have Sonia Narang, Holistic Health & Nutrition Expert, to break down health, nutrition, sleep, and weight loss in a way that actually makes sense.
We talk about when fasting works and when it doesn’t, roti vs rice for the body, and where real skin glow comes from topical creams or gut health. Sonia also explains how deep sleep cleanses the brain, what actually happens during “brain detox,” and how phone usage silently disrupts your sleep cycle.

The conversation goes deeper into why you should avoid your phone an hour before bed, how the 4-3-2-1 sleep cycle works, how reading can improve sleep quality, and what habits truly matter before sleeping. We also talk about why weight loss doesn’t happen unless the brain sends the right signals, what emotional eating really means, why you can feel full yet still hungry, and what happens to your body if you eat the same food for three months. This episode connects food, sleep, brain signals, and behavior giving you a holistic framework for better health.

Subscribe for more such conversations!

Follow Sonia Narang Here:
Instagram: https://www.instagram.com/sonianarangsdietclinics

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About Raj Shamani
Raj Shamani is an Entrepreneur at heart that explains his expertise in Business Content Creation & Public Speaking. He has delivered 200+ speeches in 26+ countries. Besides that, Raj is also an Angel Investor interested in crazy minds who are creating a sensation in the Fintech, FMCG, & passion economy space.

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About Figuring Out
Figuring Out Podcast is a Candid Conversations University where Raj Shamani brings raw conversations with the Top 1% in India.