Sustainable Metabolic Health and Fasting Strategist for High Performing Professionals | Private One on One Advisory | Certified Human Performance Nutritionist
Mumbai
Joined February 2010
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🎙️ Beyond Protein — Muscle Is Strength for Everyday Life
EP 02 - @drtanmoy shares why strength training & skeletal muscle matters for recovery from serious illness and surgery, preventing fatal fragility fractures and maintaining independence as we age.
youtu.be/iWhZDze-OFA?si=MgJf…
Mishal Sequeira retweeted
Vegetarian low carb is much more than paneer and salad.
It requires an understanding of protein adequacy, carb thresholds, nutritional quality, metabolic applications & practical meal construction.
The Low Carb for Vegetarians course goes beyond food lists. It teaches the science and strategy needed to build nutritionally complete, culturally relevant vegetarian low-carb + ketogenic plans.
Created by @NutritionNetwrk in association with Metabolic Health India®.
Enrol now and explore the possibilities.
🤖 Made with AI
Mishal Sequeira retweeted
49 enrolments so far and the response has been truly encouraging!
Participants have joined from India, the USA, Europe, South Africa and other parts of the world.
Here are some of the comments we have received:
1) “An excellent course. It makes it much easier to understand how to support vegetarian clients effectively.”
2) “This course has added value to my professional qualifications and given me a clearer understanding of how to manage vegetarian cases.”
3) “I had never enrolled vegetarian or vegan clients earlier, but I now feel confident working with them. Thank you, Nutrition Network & Metabolic Health India!”
4) “Some of the concepts are truly unique and are not covered in other courses. The programme is compact yet sufficiently comprehensive.”
5) “I was amazed by the variety of vegetarian, vegan, low-carb and ketogenic dishes included in the course. Special appreciation for the Low Carb Vegetarian Kitchen section!”
6) “The course successfully connects scientific principles with practical, culturally relevant food choices.”
7) “It goes beyond simply reducing carbohydrates and explains protein adequacy, nutritional quality & practical meal formulation.”
8) "The historial low-carb references are excellent. Never knew this. Thank you"
A proud beginning for our entire team and we look forward to reaching many more learners worldwide.
- Metabolic Health India @MetHealthInd
🤖 Made with AI
Mishal Sequeira retweeted
The fear that GLP-1 drugs strip away muscle is overstated. In the STEP 1 body scan substudy, fat mass fell about twice as much as lean mass, 19.3% versus 9.7%, so the share of the body that was lean actually went up. Some lean loss happens with any weight loss, since a smaller body needs less support tissue. A person on a GLP-1 still needs adequate protein and resistance training, but the drug itself isn't causing the muscle loss people fear.
Mishal Sequeira retweeted
After menopause, insulin resistance becomes much more common in women, and the usual low-fat, high-carbohydrate advice keeps insulin high all day. When insulin comes down, fat can be released from fat cells again, and hunger and blood sugar settle. That is why a woman over fifty often feels better within weeks of cutting the starches and sugars.
A warning to any woman over fifty thinking of eating steak and butter instead of what the surgery gave her.
- The three o'clock hunger goes, and the biscuit tin loses its excuse
- The night sweats ease off and the spare duvet goes back in the cupboard
- You sleep through, and lose your 3am reading time
- The fog lifts, and you'll remember why you walked into the room
- The rage that arrives at 4pm stops arriving
- The waist comes back in, and the spite trousers fit
- The joints stop creaking on the stairs
- Your bones get what they're built from
- Blood sugar stops climbing after breakfast
- The bloating goes, and the hot water bottle retires
- Your doctor writes "lifestyle" in the box and asks no questions
- Your husband loses two stone by accident and takes the credit
- The soya milk goes off in the fridge
- You stop being told it's your age
- You stop apologising
Proceed with caution. The advice you were given was designed to keep a woman of 51 hungry, tired, foggy and a size bigger, and it has been working perfectly.
Mishal Sequeira retweeted
There are essential fatty acids and essential amino acids. There is no essential carbohydrate.
The body does need some glucose, mainly for red blood cells, which have no mitochondria. But the liver and kidneys can make all of it through gluconeogenesis, typically around 100 to 150 grams a day in adults, using lactate, glycerol from fat, and a small amount of amino acids.
Carb tolerance still varies a lot from person to person, and my new book, The Carb Crisis, explains why. The evidence is clear: carbs are optional, not required. Preorder link in the first reply.
Mishal Sequeira retweeted
Some people starting a ketogenic diet notice their thyroid T3 levels drop. And many, including some clinicians, immediately conclude keto is causing hypothyroidism.
The reality is more nuanced than that. Let's talk about what a lower T3 actually means and what it may not mean. 🧵
Mishal Sequeira retweeted
Exercising a specific muscle will not selectively burn the fat on top of that muscle. This has been studied well.
In one randomized trial, researchers assigned 24 sedentary adults to either 7 abdominal exercises, 2 sets of 10 reps, 5 days a week for 6 weeks, or no exercise. Diet was held constant.
The ab group got much stronger at curl-ups, ending at 47 reps compared with 32 in the controls. But body weight, body fat percentage, abdominal fat, waist circumference and abdominal skinfolds did not change.
Where fat is stored and released is set by hormones, mainly insulin. When insulin stays high, fat cells hold on to their fat, wherever they are.
The evidence is clear: belly fat is a hormonal problem, not a crunch deficiency.
Mishal Sequeira retweeted
When I'm in a performance review at work and they ask me where I see myself in ten years.
Mishal Sequeira retweeted
Calories measure energy, but fructose still changes how the liver handles it. In controlled human work, fructose and sucrose roughly doubled the liver's fat production while the same amount of glucose did not. The type of sugar matters, not only the calorie total.
Mishal Sequeira retweeted
Prof Noakes @ProfTimNoakes credits the learning of LCHF from these books.
Such a big pioneering name in the low-carb world but such a humble soul.
@TheNoakesF
Mishal Sequeira retweeted
Eating breakfast won't help a person lose weight, and it can do the opposite.
When adults in randomized trials were assigned to eat breakfast, they ate about 260 more calories per day than those assigned to skip it, and they ended up slightly heavier. The idea that breakfast "kick-starts" metabolism hasn't held up.
The evidence is clear: if a person isn't hungry in the morning, there's no metabolic reason to force down a meal.
Mishal Sequeira retweeted
There's an older finding that fits this conversation well. In 1996, women with obesity had a much weaker GLP-1 response to carbohydrate than lean women, while their response to fat was normal. That points to a carb-specific problem, and it's why GLP-1 drugs work best when they're used to reduce carb cravings long enough to build new habits, like protein-centered meals and lifting. In one semaglutide trial, hunger and food preoccupation were back to placebo levels by week 40, so those habits need to be in place before the drug's effect on appetite fades.
Mishal Sequeira retweeted
This is why fasting insulin belongs in every PCOS workup. High insulin pushes the ovaries to make more testosterone, and it also lowers a protein that normally keeps testosterone in check, so more of it stays active. That excess testosterone gets in the way of normal ovulation. Beyond being a marker, high insulin is the primary driver.
Mishal Sequeira retweeted
I've been interested in the shift in protein consumption--people are eating more, which I appreciate. We used to believe there was a hard limit on how much protein the body could absorb in one sitting, usually about 20 to 30 grams. That idea mostly came from studies where muscle protein synthesis leveled off after a modest dose of whey after lifting.
New evidence says that limit isn't so limited. When people ate 100 grams of protein after exercise, their muscles kept making new protein for more than 12 hours, longer and to a greater degree than after 25 grams, and very little of the extra protein was burned off as fuel.
When it comes to protein, stop counting grams per meal and focus on the daily total. If a big protein dinner is what fits, eat it.
Mishal Sequeira retweeted
Calories matter, but they don't all send the same hormonal signal. And hormones matter. Insulin decides whether your body is storing fat or burning it, and refined carbs drive insulin far more than protein or fat do. In a controlled feeding trial, people keeping weight off on a low-carb diet burned more energy than people eating the same calories on a high-carb diet.
Mishal Sequeira retweeted
11 YEARS OF TYPE 2 DIABETES MEDICATION-FREE REMISSION
On 27 September 2015, my reports showed:
Fasting blood glucose: 152 mg/dL
Post-meal blood glucose: 253 mg/dL
On 6 October 2015, my HbA1c was 7.2%, confirming Type 2 diabetes.
Now on 6th October 2026:
HbA1c: 5.4%
Fasting glucose: 88 mg/dL
Fasting insulin: 5.84 µIU/mL
2-hour glucose: 97 mg/dL
2-hour insulin: 28 µIU/mL
No medications. Sustained through a low-carb lifestyle, regular monitoring & long-term consistency.
This is not a short-term improvement or one favourable report.
It is more than a decade of maintaining Type 2 diabetes remission.
The real achievement is not reaching remission but in sustaining it.
More to come...
– Metabolic Health India®
