FitnessProChat with Fiterobic

Ep 40: Why Smart People Are Using Hasta Mudras to Stay Focused

Can’t focus? Constantly anxious? Craving snacks all day?
You’re not broken — you’re just ignoring the ancient science in your own hands.
Most people have no idea that simple hand gestures (Hasta Mudras) can literally rewire your brain, curb cravings, and help you reconnect with your body.
In this episode of the Fiterobic Podcast, Hasta Mudra expert Mehek Wadhwa unveils how ancient hand gestures—used for centuries in yogic traditions—can reset your nervous system, sharpen mental clarity, and even reduce hunger pangs.
From Gyan Mudra for focus, to Varun Mudra for hydration, and Vidya Mudra for emotional control, this isn’t just spiritual fluff—it’s science-backed, everyday wellness you can feel.
Whether you’re anxious at work, struggling to fast, or just trying to stay present—these 5-minute practices can change how your body and brain respond.
Keytakeaways from the podcast are: 
5-minute hand mudras that can improve mental focus and calm.
Learn how Hasta Mudras are scientifically aligned with energy flow and elemental balance in the body.
Learn how Gyan Mudra boosts mental clarity, Anjali Mudra enhances spiritual connection, and Vishnu Mudra balances brain hemispheres.
Understand how Varun Mudra helps with hydration and curbs cravings, especially during fasting.
Use Vidya Mudra to regain emotional control in high-stress situations.
Follow us on Fiterobic 

Ep 39: Fitness. Finance. Freedom. The 5-Element Formula

At 40, he couldn’t bend down to tie his shoes. Today, he practices yoga for 2.5 hours daily, hasn’t taken a pill in 8 years, and runs 18 income streams.
In this episode of FitnessProChat by FITEROIC, Alok sits down with Birendra Singh Negi — a corporate veteran turned wellness mentor — to unpack the path to Fitness. Finance and Freedom. 
How to beat stress, burnout, and loneliness using holistic practices
The 5 elements of total fitness: Physical, Mental, Social, Spiritual & Financial
How to go from 5 to 100+ Surya Namaskars per day
Why 18 income streams > 1 job, and how to start
Book: Fit 365 – a blueprint for busy professionals to reboot their life
If you’re in your 30s, 40s, or 50s — stuck in the grind and watching your health slip — this episode will hit hard.
Listen. Reflect. Change.
🎧 Available now on Apple & Spotify.💡 Learn more at www.fiterobic.com
Follow us on Instagram: Fiterobic
 

Ep 38: Work-Life Balance Is a Lie: Here's the Real Deal

Most people think more hours = more success.But in this no-BS episode of Fitness Pro Chat by Fiterobic, performance coach Rui Da Silva reveals why that mindset is destroying your energy, wrecking your health, and shortening your life.
In this episode, Rui Da Silva dismantles the myth of work-life balance. Discover why striving for balance might be holding you back and learn the mindset shifts necessary for true fulfillment. If you're juggling career ambitions with personal life and feeling stretched thin, this conversation offers a fresh perspective to help you thrive.
You’ll discover:
Why work-life balance is not about happiness—but priority management
The real cost of “always-on” hustle culture
How sleep is your #1 performance tool
Why distractions aren’t recovery—and what actually is
How to identify burnout before it breaks you
The ONE nightly routine that can fix your fatigue fast
If you're stuck in overwork, fatigue, and stress, this episode will help you flip the script.Rest is not a luxury—it's the secret weapon.
🎧 Tune in. Reflect. Reclaim your energy.🔥 Follow @fiterobic for more performance insights.
 

Ep 37: Managing Chronic Kidney Disease with Dr. Silvi Shah

Chronic Kidney Disease (CKD) is a growing health concern, particularly in countries like India, where diabetes and hypertension are common. CKD is often referred to as a “silent killer” because many people are unaware of their condition until it's advanced.
In this podcast, Dr. Silvi Shah, a kidney transplant specialist and researcher at the University of Cincinnati, provides valuable insights into managing CKD, understanding its stages, and the latest medical advancements that can slow disease progression.
Whether you’re a CKD patient or a family member caring for someone with the condition, this episode offers practical guidance on managing lifestyle factors, controlling diabetes, and following a kidney-friendly diet.
Key Takeaways for CKD Management from the podcast:
Early Detection and Stages of CKD
New Treatments to Slow CKD Progression
Diabetes as a Major Risk Factor
Dietary Adjustments for CKD Management
The Importance of Physical Activity
The Role of Awareness and Regular Monitoring
Follow Dr. Silvi Shah here: LinkedIn 
Follow Fiterobic on Instagram.  
About the host:
Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically. 
Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.
Connect with Alok at, 
Email: alokr@fiterobic.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 36: Macronutrients and Vitamins: A Balanced Diet Guide

The episode delves into the importance of macronutrients—protein, carbohydrates, and healthy fats in maintaining a balanced diet and their roles in muscle repair, blood sugar stabilization, and overall well-being. Sharona Schnall, Nutrition Coach joins us for a discuss where she explores how to integrate these macronutrients into daily meals effectively. The episode also covers the significance of vitamins and minerals, emphasizing the benefits of obtaining them through a varied diet rather than supplements, which are often unnecessary and not well-regulated.
Listen to the episode to build your balanced meal. 
Here are the key takeaways from the episode:
Balancing essential food groups in a healthy meal plate 
Practical tips for meal planning and preparation for busy individuals
Busting misconceptions surrounding superfoods
How to maintain a food journal to balance food groups 
Weight loss with breakfast 
Healthy snacking options 
Sleep and stress management tips 
Follow Sharona Schnall here: Sharona Schnall
Follow Fiterobic on Instagram.  
About the host:
Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically. 
Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.
Connect with Alok at, 
Email: alokr@fiterobic.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 35: Should you do Intermittent Fasting?

Intermittent fasting has become a major health trend, but is it right for you? In this episode, Lyn Smith, NASM Certified Nutrition Coach, Certified Fitness Trainer, and Registered Nurse separates facts from fads.  
The session dives deep into all things intermittent fasting, from how it works to its potential health benefits and safety considerations. Listen to the episode to learn about the different types of intermittent fasting and how they work. The effects of intermittent fasting on overall health, ageing, and disease prevention. What you can (and can't) eat while intermittent fasting and Strategies for managing hunger and staying hydrated during fasting windows.
10 Key Takeaways From This Podcast are:
Understand the different methods of intermittent fasting.
Learn how fat burning is impacted by intermittent fasting.
Discover the potential cognitive benefits of this approach.
Uncover the effects of intermittent fasting on health, ageing, and disease.
Get clear guidelines on what to eat (and avoid) while intermittent fasting.
Explore the safety considerations of intermittent fasting.
Learn tips for managing hunger and staying hydrated during fasting windows.
Find out how to deal with occasional indulgences and stay on track.
Get practical advice for beginners who want to try intermittent fasting.
Discover strategies to make intermittent fasting a sustainable lifestyle change.
Follow Lyn Smit here: Lyn Smith 
Follow Fiterobic on Instagram.  
About the host:
Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically. 
Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.
Connect with Alok at, 
Email: alokr@fiterobic.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 34: Chronic Diseases and Lifestyle Medicine

Today, chronic diseases such as heart disease and obesity are the leading cause of death and disability. In this episode, we discuss how to treat chronic diseases with lifestyle medicine with our expert Mollie Dwivedi. 
Mollie Dwivedi is a Lifestyle Medicine PA and practices medicine. She is also the founder and owner of SEMM, which is Sleep, Eat, and Move Mindfully. 
This episode underscores the importance of lifestyle medicine in treating chronic diseases, specifically focusing on the impact of exercise on physical and mental well-being. It highlights the benefits of personalized exercise programs, the role of health professionals in motivating patients to exercise, and the success stories of individuals benefiting from lifestyle interventions. It also explores the integration of technology in exercise programs and provides practical tips for improving fitness levels despite chronic conditions.
Key takeaways from the episode are, 
Treating Chronic diseases like heart disease and obesity with lifestyle medicine. 
The importance of lifestyle interventions.
Exercise benefits for mental and emotional well-being.
Reducing the risk of heart disease, diabetes, cancer, dementia, and weight gain.
Manage existing conditions like high blood pressure, diabetes, and osteoarthritis pain.
Mental health benefits of exercise. 
Lifestyle interventions, in managing chronic conditions.
Tailoring exercise programs for specific chronic diseases.
Connect with Mollie on LinkedIn at Mollie Dwivedi 
Mollie practices at www.encorahealth.com and www.nudjhealth.com/
Follow Fiterobic on Instagram.  
About the host:
Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically. 
Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.
Connect with Alok at, 
Email: alokr@fiterobic.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr 

Ep 33: Sleep management strategies to reduce stress

Sleep serves multiple functions and in this episode of FitnessProChat with Fiterobic, we are going to discuss how inadequate sleep impacts our lives. Once again, Gayu Lewis, an integrative women's health coach and chef joins us to share insights on how sleep can help to reduce stress and help us lead a fulfilling life. 
The episode discusses why prioritizing sleep is critical to improving productivity and happiness in our lives. Our guest Gayu Lewis shares, research-backed use cases of her sleep-deprived clients. LISTEN to the episode to deep dive and improve your sleep cycle. 
The key takeaways from the episode are,
Criticality of Sleep for physical and mental rejuvenation.
Why being Sleep deprived will have health consequences 
Strategies to Prioritize Quality Sleep
How to develop a consistent sleep schedule
Creating a relaxing bedtime routine
How we can optimize our sleep environment
Stimulants we should avoid before bed
Importance of physical activities and nutrition on sleep 
Diets for mindfulness 
Recommendations on sleep management 
Follow Gayu Lewis on Instagram: thefcoach
Follow Fiterobic on Instagram.  
About the host:
Alok Ranjan is the Founder & Chief at Fiterobic. Fiterobic helps people stay healthy and fit and live a fulfilling life. After leading global marketing function for the past 20 years for Corporate majors like ITC, Tata Communications, and Essel Group and advising global ICT Ministry in Africa and Asia, Alok has set on a journey to empower individuals to become healthy and fit holistically. 
Alok is a National Academy of Sports Medicine (NASM) Certified Fitness Trainer and Certified Nutrition Coach, an American Council of Exercises (ACE) Certified Yoga Expert and a Half-Marathoner.
Connect with Alok at, 
Email: alokr@fiterobic.comLinkedIn: ranjanalokInstagram: thealokrTwitter: thealokr