The Guides

• Just the Points
• The Detailed Guide

Lectures (Videos)

• Lecture: Atmasvasth - A Guide to a Long Healthspan

Understanding the Steps and Taking Control

Taking Control

• Atmagyan, Atmasurakshit, Atmanivaaran and Atmanirbar - the four Atmas to be Atmasvasth - 16 May 2021
• The Healthy 7 is also the Happy 7 - 13 Mar 2022
• Preventing and Reversing Frailty - 05 Jun 2022
• I Would Always Choose Active Healthful Ageing over "Graceful" Ageing - 28 Feb 2023
• Disease Hell - What Can We Truly Prevent or Control - 25 Jun 2023
• Longevity is Inevitable: Extended Healthspan is Not and Requires Effort - 28 Apr 2024
• Thriving After 55: Staying Healthy and Preventing Major Health Risks - Based on the GBD 2021 Data - 19 May 2024
• How to Reduce and Manage Healthcare Costs - 21 Dec 2024
• Is It Too Late to Change or Can We Turn Things Around Even after Age 55? - 04 Apr 2025

Moving

• Moving (v/s Not Moving) - 28 Feb 2021
• The Matka of Walking (All It Takes is Just 4000 Steps a Day) - 23 May 2021
• Physical Activity and Blood Pressure - 06 Jun 2021
• Runnn…Not Race - 18 Jul 2021
• Walking to Improve the Brain’s White Matter - 22 Jul 2021
• Physical Activity - Forming a Protective Troika along with Vaccines and Masks Against Covid-19? - 28 Jul 2021
• Physical Activity and Poor Sleep and Stroke - 25 Aug 2021
• The Disconnect Between How Thin or Fit We Look and How Healthy We Actually Are - 06 Nov 2021
• 4000 Steps, Twice a Week Help Not Forgetting Names at Weddings and Parties - 19 Jan 2022
• The Older You Are and the More Physically Active You Are, the Longer You Will Live Disease-Free - 17 Apr 2022
• Does Yoga Help Increase Healthspan and Lifespan? - 26 Jun 2022
• Physical Activity - Why, Where, When, How Long, Which? - 04 Jul 2022
• Being Physically Active is Good, But Being Fit is Better - 13 Sep 2022
• It is Better to Be Fit and Overweight than Normal Weight / Lean and Unfit - 15 Dec 2022
• Every Move Counts - 14 Jan 2023
• Running Safely on Indian Roads...Run Facing the Traffic - 25 Mar 2023
• The Magic of a 30-45 Minutes Walk Every Day - 16 Apr 2023
• The Crossroads of Physical Activity, Sleep and Cognitive Decline - 16 Jul 2023
• Climbing Stairs - 23 Oct 2023
• Physical Activity Update - I (Blood Pressure, Diabetes, Cancers, Falls, Sleep, Dementia) - 18 Mar 2024
• Physical Activity Update - II (What, When, How Much) - 27 Mar 2024
• Prolonged Sedentary Behavior is Harmful Even if You are Physically Active - 11 Feb 2025
• The Unfounded Perceived Dangers of Running - 13 Apr 2025

Eating Sensibly

• The Top Ten Sensible Eating Guidance to Live Long, Healthy - 13 Dec 2021
• “An Apple a Day…” - 07 Mar 2021
• “A Potato Chip a Day…” 28 Mar 2021
• Intermittent Fasting - 02 May 2021
• The Super-Rubbish of Superfoods - 08 Aug 2021
• Polyphenols, Cardiovascular Risk and Cognitive Decline - 11 Aug 2021
• A Tablespoon of Salt...Or Two - 26 Sept 2021
• A Few Peanuts a Day Keep Brain Strokes Away - 13 Nov 2021
• Packaged Fruit Juices may Not be as Healthy as You May Think - 29 Mar 2022
• Avocados, Olive Oil and Walnuts - Eating Healthy is for the Rich and Wealthy - 11 Apr 2022
• How Time-Restricted Eating (TRE) is Misunderstood by Most People Worldwide - 24 Apr 2022
• Potassium-Enriched Salt Subsstitution (PESS) - How It Makes a Difference - 11 Aug 2022
• Logging What You Eat and Drink Instead of Counting Calories - 20 Aug 2022
• What if You Just Threw Away Those Salt-Shakers and Stopped Adding Extra Salt during Meals - 02 Jan 2023
• Some More Data on Time-Restricted Eating (TRE) as a Means to Manage Food Intake - 25 Jul 2023
• The Impracticality of Salt Control - 16 Oct 2023
• Food Updates: From Parle-G to Pringles - Examining the Evidence on Ultra-Processed Foods - 26 May 2024
• Food Updates - II - Healthy Nutrition for Longevity: Deconstructing the 2024 ICMR-NIN Dietary Guidelines - Part I - 02 Jun 2024
• Updated Salt and Sodium Guidelines and Research - 21 Feb 2025
• Does an Ideal Diet Exist? - 20 Apr 2025

Managing Cardiovascular Risk including Hypertension & Diabetes

Estimating our Our Own Cardiovascular Risk - 31 Jan 2021

• Cardiovascular Risk Assessment at Regular Intervals - 30 Jun 2021
• The Extra “Indian” Cardiovascular Risk - 14 Jul 2021
• Life's Essential 8 and Annual Health Scoring - 09 Apr 2023
• The Coronary Calcium Score Test - A Useful Test, But... - 25 Sep 2023

The Matka of Statin Intolerance (The Nocebo Effect And Our Perceptions That Affect Our Use of Statins) - 03 Jan 2021

• More on the Nocebo Effects of Statins….And with a Sex Bias - 24 Jan 2021
• The Wide Gap Between What Should Happen and What Actually Happens - (Statin Misinformation) - 03 Feb 2021
• Statins and the Risk of Dementia - 23 Jun 2021

Blood Pressure / Hypertension

• Physical Activity and Blood Pressure - 06 Jun 2021
• Bad Gums and High Blood Pressure - 07 Jul 2021
• Measuring Your Own Blood Pressure at Home - 18 Aug 2021
• Atrial Fibrillation - An Important Controllable Condition that Most Have Not Heart Of - 04 Aug 2021
• Living on Main Roads can Raise Your Blood Pressure - 29 Mar 2023

Diabetes

• Screening for Diabetes - When, How and How Often - 08 Sep 2021
• Diagnosing Diabetes Early: For Ourselves and For Those Around Us - 03 Dec 2024

Sleeping Well

• Physical Activity and Poor Sleep and Stroke - 25 Aug 2021
• Sleep - 30 Oct 2021
• Cultivating the "Baporiyu" - 29 Dec 2021
• The Sleep Apnea Testing Problem - 21 May 2023
• The Crossroads of Physical Activity, Sleep and Cognitive Decline - 16 Jul 2023

Weight and Calories

• Delinking Fitness and Health from BMI, Weight and Obesity Labels - 05 Jul 2023

Vitamins, Minerals and Supplements

• Why Every Low Vitamin B12 Level Does Not Need Fixing - 20 Nov 2021
• Omega-3, PUFA, ALA, EPA, DHA...What is Going On? - 02 Jan 2022
• The Hype and Hoopla Around Vitamin D - 30 Jan 2022
• Iatrogenesis of Vitamins, Minerals and Herbal Supplements - 12 Jun 2022
• Say No to Vitamin D Testing and Supplementation - 22 Dec 2022

Immunizations and Vaccines

• Masks & Vaccines - 07 Feb 2021
• The Matka of the Covid Elite (The Previously Infected and the Fully Vaccinated) - 18 Apr 2021
• 50-Plus and Vaccines - 04 Jul 2021
• Cancer Prevention in a Shot: Halting Cervical Cancer with the HPV Vaccine - 05 Apr 2024
• 50-Plus and Vaccines - An Update on Adult Immunization in an Otherwise Normal Person - 04 May 2025

Preventing Falls, Managing Bone Health and Avoiding Road Accidents

• Falls (Preventing Falls and if We Fall, Fractures) - 20 Jun 2021
• The Paradox of Walking Aids - 11 Mar 2023
• Falls-Proofing the House - 09 Nov 2023
• Avoid Being in Road Accidents at All Costs - 15 Nov 2023
• Poor Vision can Increase the Risk of Falls and Fractures - 13 Jan 2024
• Three Second Choice: Buckle Up or Risk Becoming a Backseat Bullet - 17 Nov 2024

Good Hygiene

• Bad Gums and High Blood Pressure - 07 Jul 2021
• Your Mouth is a Window to Your Health - 23 Apr 2023
• Caries in the Teeth Can Reduce Your Lifespan - 28 Dec 2023

Addictions and Stimulants

• To Drink or Not to Drink…The Light Alcohol Drinking Conundrum - 01 Aug 2021
• A Day Without Coffee is No Day at All - 22 Aug 2021
• It is Better to Not Start Smoking Cigarettes than to Try to Stop - 04 Dec 2021
• It is Never Too Late to Stop Smoking - 01 Nov 2022
• Is Tea as Good as Coffee to Live Long Healthy? - 09 May 2023
• What is the Point of Living Long, if We don’t Enjoy the Journey? Some Ruminations on Alcohol and Other "Sinful" Stuff While Invoking John Steinbeck - 03 Sep 2023
• The Blood Money Obstructing the Prevention of Oral Cancer - 18 Feb 2024
• The Ban on E-Cigarettes in India - Has the Time to Reconsider? - 05 Mar 2023

Managing Environmental Exposures and Stressors

Managing Air Pollution

• Managing Air Pollution - 23 Jan 2022
• Is it Safe to Run/Walk Outdoors, When the Air Pollution is High? - 08 Dec 2022
• Living on Main Roads can Raise Your Blood Pressure - 29 Mar 2023
• Do Air Purifiers at Home and Work Make a Difference - 09 Aug 2023

Managing Noise Pollution

• The 10 Commandments to Deal with "Digital Noise" - 23 Oct 2021
• Every Extra Decibel Matters - 26 Dec 2021
• Living on Main Roads can Raise Your Blood Pressure - 29 Mar 2023

Managing Extremes of Temperature

• The Extremes of Fire and Ice - 28 May 2023
• Sweat and Science: How Wet-Bulb Temperature Dictates Safe Outdoor Exercise - 21 Apr 2024

Screening for Disease

• Screening Mammography Saves Lives and Will Save Yours Too - 12 Sep 2021
• Lung Cancer Screening with LDCT in Smokers Saves Lives - 09 Jan 2022
• HPV DNA Testing for Cervical Cancer Saves Lives - 27 Feb 2022
• Serum PSA Test for Prostate Cancer Screening - Do it Only if You Can Handle the Consequences of an Abnormal Result - 01 May 2022
• Colorectal Cancer Screening - Is it of any Use in India? - 30 Jul 2022
• Screening for Abdominal Aortic Aneurysm - 04 Oct 2022
• Screening for Osteoporosis - 14 Oct 2022
• The Ideal Annual Health Check-Up - Less is More - 22 Nov 2022
• Chest Xray for Screening for Tuberculosis - 19 Jun 2023
• Disease Hell...What Can We Truly Prevent or Control - 25 Jun 2023

Managing Brain Health

• The Matka of The Mind-Body Connection and Positive Psychological Health - 14 Mar 2021
• Statins and the Risk of Dementia - 23 Jun 2021
• Walking to Improve the Brain’s White Matter - 22 Jul 2021
• Polyphenols, Cardiovascular Risk and Cognitive Decline - 11 Aug 2021
• Not Forgetting Names at Weddings and Parties - 19 Dec 2021
• 4000 Steps, Twice a Week Help Not Forgetting Names at Weddings and Parties - 19 Jan 2022
• Being Alone and Being Lonely are Two Different Things - 22 Mar 2022
• The More You Read and Learn, the Less You Will Forget Names at Weddings and Parties - 03 Apr 2022
• The Meditation Conundrum - The Lack of Good Science, but an Ancient Practice that Feels Good Anyway - 19 Jun 2022
• Does Reading Reduce Cognitive Decline? - 13 Jul 2022
• The Crossroads of Physical Activity, Sleep and Cognitive Decline - 16 Jul 2023
• Recognizing and Managing Suicidal Thoughts in Us and Those Around Us - 16 Dec 2023
• The Healthspan of the Mind: Preventing Cognitive Decline - 14 Jul 2024
• Cognition and Dementia Updates - 22 Jul 2024

Managing Our Senses

• The Importance of Being Able to See Well - 16 Jan 2022
• Every Decibel Matters - 26 Dec 2021
• Do Not Go Gentle into that Deaf Night - 15 Feb 2023
• Poor Vision can Increase the Risk of Falls and Fractures - 13 Jan 2024
• From Cataracts to Presbyopia to AMD...Why Regular Vision Checks are Important - 20 Aug 2024
• Auditory Wellness...Protecting and Improving Our Hearing...Ourselves - 13 Oct 2024
• Tech Fixes to Manage Hearing Impairment - 27 Apr 2025

Regular Health Check-Ups

• The 37°C / 98.6°F Relice - It is Time for a New Individual Normal - 07 Feb 2022
• Is Regular Self-Weighing Necessary or Important? - 06 Sep 2022
• The Ideal Annual Health Check-Up - Less is More - 22 Nov 2022

Choosing Wisely (Doctors, Insurance, Hospitals, Care-Givers, etc)

• The “Time of Day” Matka - 21 Feb 2021
• Health Insurance - An Absolute Necessity - 05 Sep 2021
• The PROLIFIC Study and the Concept of the Health Coach - 16 Sep 2021
• 1-Crore - The Investment You Need to Live Long, Healthy in India - 19 Sep 2021
• Your Health ID - 03 Oct 2021
• The Matka of Finding the Right Doctor and The Challenge of Online Platforms - 17 Oct 2021
• Time of Day and Day of the Week for Elective Surgeries - 27 Oct 2021
• Hospitals Should Only Be Places of Last Resort - 25 Sep 2022
• Crosspost: Choosing the Right Doctor - The Futility and Uselessnesss of Google Search and Reviews, Online Aggregators and Social Media Platforms - 01 Jul 2023
• Saying No to Preventive Gallbladder Surgery for Silent Gallstones - 21 Jan 2024
• The Essential Travel Medicine Kit - 20 Oct 2024
• When and Why Would You Prefer a Branded Drug Over a Generic! - 30 Oct 2024
• How to Reduce and Manage Healthcare Costs - 21 Dec 2024
  

Managing The Remaining 1500 Weeks of Life

• The Inevitability and Certainty of Death - 03 Nov 2021
• Your Living Will - 25 Jan 2023
• The Retirement Conundrum - 03 Dec 2024

The Matkas

Our Health Matkas, Understanding Them and Then Taking Control - 25 Dec 2020

Interdependence - 27 Nov 2021

When We Live

• The Matka of Better Life Expectancy - 17 Jan 2021
• Why We Live Longer and Better - 21 Jan 2021
• Healthspan over Lifespan - 11 Jul 2021
• Longevity is Inevitable: Extended Healthspan is Not and Requires Effort - 28 Apr 2024
• Thriving After 55: Staying Healthy and Preventing Major Health Risks - Based on the GBD 2021 Data - 19 May 2024
• How Long and Healthy Will We Live? - 29 Dec 2024

Where We Live

• Masks and Vaccines - 07 Feb 2021
• Where are Our Doctors? (The Quadruple Whammy of Living in India) - 21 Mar 2021
• The Matka of the “Non-Existent” Disease - 11 Apr 2021
• The Matka of Covid-19 Treatment, “Cheap?” - Not Really!! - 25 Apr 2021
• The Indian Data and Research Problem - Is it our DNA or the Environment? - 14 Feb 2022

Who We Are

• The Matka of Our Genes - 14 Feb 2021
• The Extra “Indian” Cardiovascular Risk - 14 Jul 2021
• The Hype and Promise of the Polygenic Risk Score - 25 Jul 2021
• How Much do our Genes Control How Long We Live? - 08 Oct 2023

What We Have

What is Done to Us

• Placebo, Nocebo - 22 Sep 2021
• Four Weeks to Be a Doctor - 29 Aug 2021
• The Matka of Radiation from CT Scans - 09 May 2021
• Ayurveda is also Allopathy - 30 May 2021
• The Rich-Poor Divide and The Matka of Structural Violence - 13 Jun 2021
• Popping antibodies like antacids - 20 Feb 2022
• Polypharmacy: More than 5 Tablets a Day can Often Cause More Harm than Good - 15 May 2022
• Delinking Fitness and Health from BMI, Weight and Obesity Labels - 05 Jul 2023
• Saying No to Preventive Gallbladder Surgery for Silent Gallstones - 21 Jan 2024
• The Blood Money Obstructing the Prevention of Oral Cancer - 18 Feb 2024
• "Death as Treatment": A Slipper Slope to Disaster - 13 Apr 2024
• The Two Lies and the One Moral Failure of Traditional Medicine in Cancers - 19 Jan 2025
• Balancing Safety and Freedom: Understanding "Dignity of Risk" - 03 Feb 2025

What & How We Are - 13 Jan 2021

What We Do - 08 Jan 2021

• When Speed Matters...And Doesn't - 16 Sep 2024
• When and Why Would You Prefer a Branded Drug Over a Generic! - 30 Oct 2024
• Three Second Choice: Buckle Up or Risk Becoming a Backseat Bullet - 17 Nov 2024
• How Long and Healthy Will We Live? - 29 Dec 2024

Who We See, When We See

• The “Time of Day” Matka - 21 Feb 2021
• The Matka of “Doing Something” Medicine - 04 Apr 2021
• The Matka of Finding the Right Doctor and The Challenge of Online Platforms - 17 Oct 2021
• Time of Day and Day of the Week for Elective Surgeries - 27 Oct 2021

Shit Happens

• Fate, Fatalism…and Stupidity - 27 Jun 2021