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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:
Canon EF50MM F/1.8 STM Lens:
Canon EF-S 18-55mm f/3.5-5.6:
Yunteng Aluminium Tripod (Vct-690, Black):
Zoom H6 All Black (2020 Version):
Shure SM7B Cardioid Vocal Dynamic Microphone:
Shure MV7 USB Podcast Microphone:
GODOX SL150II 150W LED Video Light:
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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.
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About Raj Shamani
Raj Shamani is an entrepreneur and the host of the Figuring Out Podcast. He sits down with experts, athletes, celebrities, billionaires, and world leaders to break down how they actually win: money, business, mindset, relationships, and life. He’s also a bestselling author, speaker, and angel investor. His work sits at the intersection of business, psychology, and human behaviour.
To Know More,
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#Podcast #FiguringOut #RajShamani #food #health #body #sleep #diet #fruit
About Figuring Out
Figuring Out Podcast is a Candid Conversations University where Raj Shamani brings raw conversations with the Top 1% in India.
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❤❤❤❤❤❤❤
Plz Raj do 1 more podcast with sonia .She is superb.
where did you go for holiday
Any romantic tension here😅
It's the best podcast I have ever seen very informative and so so much useful…and more importantly how beautifully and calmly she explained every single point.🤌🏻
Sone se kitne der pahle doodh Pina chahiye
Thanku 😊
Pata ni kafi cute lagre dono sth
Good prodcast
❤❤❤
I thought BTS was about South Korean BTS but when I clicked I got behind the scenes 😂😂😂😂😂
I am also allergic of gluten
When she says raj that I love it man❣❣❣❣
Body also weight gain in stress
Hamare pyare Maharashtra mein rice rice Sone se bhi mahanga milta Hai hotel aur restaurant mein ek plate agar rice lete Hain to uske sath daal bhi nahin dete Hain daal alag se Lena padta hai quantity to itni dethe Hain ki South Indian wale 10 plate Kha ke bhi Dakar nahin marenge normal Insan price to itna kam sirf 150 rupaye
IAS Tukaram munde sir
Great questions raj. She has a charm, the way she has taught us is phenomenal.
Hat's off to you both
Hii sir , ek aisa video bnao aap jisme english sikhne ka koi doubt hi naa ho aur jo aap btao woo follow karke english sikh hi jaye log .
Thankyou sir .
One of the best episode it was. So much to learn…. ❤❤❤ Pls bring Shahid Kapoor again.❤❤
Hi Raj,
I wanted to share a thought. We often hear a lot about “sleep well,” “get 7–8 hours of sleep,” “deep sleep,” and maintaining a proper sleep routine. But there isn’t much discussion about people who work rotating shifts.
Many workers in manufacturing, hospitals, logistics, security, aviation, etc. have to change their shifts every 15 or 30 days — sometimes from morning to night and then back again. For them, maintaining a fixed sleep routine, meal timing, exercise, and healthy habits can be quite difficult.
It would be really useful if you could cover a topic on how rotating-shift workers can manage sleep, diet, exercise, and their daily routine, especially when their shift changes every few weeks.
I think this is an important topic for a large number of working people that doesn’t get enough attention.
Welcome to bengal humara idhar only rice 😂roti vi khata hain per breakfast main
Raj bhai pe Fida ho gyi🎉
Imagine if she is a teacher. She really explained well every difficult thing with scientific fact without any doubts … it's shows her experience and why she is at podcast because she deserves it 🤗👌👏👏👏👏👏👏👏
UPSC related
Nind, gusso and bhukh, tame ichho etlu o6u kari sako. With consistent practice.
how to maintain sleeping ritual with a small kid 2.5 yr old ..if he still wants to play at night and every day sleeps at 1.30 am..to maintain sleeping rituals is very difficult to maintain in joint family ..though we are sleeping in different personal room and my husband snoring disturbing me and my kid when we sleep
What is she saying in kashmir we eat roti in the morning and rice during the lunch.
Amezing
Need this incomplete English conversation please
Yes Shared
Please bring rujuta diwarkar
Meanwhile me reading BUILD DON'T TALK every night before I sleep 💪
Heyy,
According to 4 3 2 1 rule.
Is it fine to read the book in Tablet like digitally ?
So True 😀
Sab apna apna fame banane ke chakkar mein pade huye hai sahi jankari koi nahi de raha koi kehta roti chhod do koi kehta nahi chhodo sab view ke chakkar mein hai
She is smiling face his a beautiful
Voice is low at high volume also
Mam I really like ur talks but talking abt fermented food u excluded abt northeast n there are hundreds of fermented things in north east… instead talking abt foreign countries leaving ur own country. Pls do more research n homework mam
Why does this podcast feels therapeutic and meditative?
After listen this podcast im just thinking ki ajj ke time me sach me scam ho raha ha
Recently i saw a celebrity dietician post about his clients loosing 5-6 kgs in months then whats true
❤❤❤❤
Sar naxt broadcast me ek fire man ko invite kariye I am a firefighter 🧑🚒
Can you stop talking in hindi and talk in English????
Oh God what a podcast, just loved it 🙌
If you skip rice no 1 issue comes is constipation . So eat moderate but dont skip 😂
Hi, the best thing about this podcast is the way she explains the brain topic and how sleep is important for all of us, especially parents who consume more social media and devices than any one of us in our families.
I'm from Bangladesh, our breakfast is roti, lunch is rice and dinner also roti /rice
Omg ! This is by far one of the best podcast . She is amazing ! 🤩 Thank You !