For every viral reel warning you against gluten, seed oils or everyday foods, this man has a counter-reel explaining the science — and often, the pseudoscience — behind the claim.

In this episode, host Srirupa Ray, an Assistant Editor with TOI, speaks with Krish Ashok, food science writer, techie, musician and author of ‘Masala Lab’ fame who is known for using first principles to debunk nutrition fads and give practical, evidence-based insights.

Ashok demystifies fermented foods like dosa and idli, explaining that while ancient fermentation served primarily as a preservation tool, modern science highlights its role in unlocking nutrients and aiding digestion. He emphasizes that gut health relies far more on prebiotics — such as the soluble fibre in whole dals and guavas — than on probiotic trends. On gluten, Ashok clarifies that avoiding it is essential only for those with Celiac disease; for most people, cutting out wheat inadvertently reduces refined carbs.

The discussion tackles the psychology of food marketing, exposing how terms like ‘free’, ‘organic’, and ‘herbal’ create false health halos. Ashok warns against social media fear-mongering, urging listeners to distinguish between viral content, peer-reviewed knowledge, and personalised medical advice. He also explores the emerging science around GLP-1 weight-loss medications, explaining how they alter reward pathways and satiety signals to rewire cravings for ultra-processed food.

Finally, Ashok reflects on the multi-dimensional engineering behind traditional home cooking, celebrating how grandmothers rely on sensory feedback and muscle memory to master temperature, viscosity, and balance. The episode wraps up with a lively rapid-fire round covering under-appreciated spices, retrograded starch benefits, and the unmatched health profile of black coffee.

Before you tune out, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters

01:34 – The Science of Fermentation & Dosa

05:34 – Probiotics, Postbiotics, and Prebiotics Explained

08:18 – The Gluten Myth & Non-Celiac Sensitivity

15:23 – Deconstructing ‘Free’, ‘Organic’ & ‘Natural’ Marketing Labels

25:26 – Navigating Food Anxiety & Media Misinformation

32:51 – The Problem with Elimination Diets & Fad Diets

38:14 – Can AI Help Fact-Check Health & Nutrition Claims?

42:45 – GLP-1 Drugs & Their Impact on Food Cravings

48:24 – Why Engineers and Techies Are Drawn to Food Science

54:47 – Are Eggs Vegetarian? Defining Diets & Morality

59:18 – Why Leftover Biryani Tastes Better the Next Day

01:02:59 – The Intrinsic Wisdom & Measurement Science of Grandmothers

01:07:18 – Food Memories, Culture, and the Evolution of Cooking

01:13:33 – Rapid Fire: Unsung Spices, Food Myths, and Macros

Does your body get used to lack of sleep? Can napping fill in for night-time shut-eye? If you think these are true, then this podcast is for you. For, sleeping is something we all do but know so very little about.

In this episode, host Himanshi Dhawan, a Senior Editor with TOI, sits in with Dr Sanjay Manchanda, a pioneering sleep specialist who established Delhi’s first sleep clinic at Sir Ganga Ram Hospital in the 1990s. With over three decades of experience and 27,000 sleep studies conducted, Dr Manchanda dispels the common misconception that sleep is merely a passive state. Instead, he explains its vital evolutionary role in memory consolidation, tissue repair, and neuronal rejuvenation.

The conversation walks us through the vast landscape of sleep medicine — which encompasses nearly 80 distinct conditions — highlighting major disorders such as insomnia, sleep apnea, narcolepsy, and restless leg syndrome. Dr Manchanda shares fascinating case studies, illustrating how multiple sleep disorders can coexist and heavily impact physical safety, emotional stability, and long-term heart health.

Listeners will also learn the truth behind viral health trends. Dr Manchanda challenges the efficacy of over-the-counter melatonin and magnesium supplements, warns against the accuracy of commercial wearable trackers, and explains how the ‘blue light’ from digital devices disrupts the brain’s natural sleep rhythms. Finally, the episode concludes with practical sleep hygiene advice, from fixing wake-up times to proper evening wind-down routines.

Don’t miss the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters:

00:38 - The Evolutionary Importance of Sleep

01:42 - The 80+ Types of Sleep Disorders

02:43 - Debunking 'Insomnia' vs. 'Dysomnia'

03:34 - The Four Pillars of Dysomnia & Sleep Studies

04:43 - Sleep Apnea and Cardiovascular Risks

05:48 - Restless Leg Syndrome: The Sleep Thief

06:52 - Unpacking Narcolepsy & Cataplexy

08:28 - Parasomnias: Violent and Complex Sleep Behaviors

09:48 - The Daily Physical Toll of Disrupted Sleep

11:19 - Cognitive Impact, Irritability, and the Role of REM

13:20 - The Tripod Stand of Perfect Sleep

14:53 - The Modern 24-Hour Cycle and Shift Work Fatigue

16:41 - Dangers of Microsleeps & The Myth of the Nightcap

18:54 - The Truth About Melatonin and Over-the-Counter Supplements

20:31 - The Trend of Magnesium and Gadget Over-Reliance

22:01 - The Reality of Wearable Sleep Trackers

23:40 - The 20-Year Swiss Watch Dealer Problem

29:21 - Unconscious Night Eating

(30:12-32:59) Sleepwalking Crime and Legal Precedents

(32:59-34:14) Blue Light and Digital Fatigue

36:03 - Masterclass in Sleep Hygiene

Flu season in India doesn't follow the calendar the way it does in the West — cases are spiking right now in Delhi, Bengaluru and beyond, even as Tamil Nadu's H1N1 wave was reported to have peaked between March and August. In this episode, host Pushpa Narayan, senior editor (health) with TOI, speaks with Dr V Ramasubramaniam, infectious diseases expert with Apollo Hospitals, about why India sees flu round the year and how to tell it apart from other respiratory illnesses.

Dr Ramasubramaniam explains why monsoon timing — not winter — drives flu surges across different Indian states, breaks down the difference between H1N1, H3N2 and other strains, and describes why a "simple flu" cough can linger for six to eight weeks after the fever is gone. He also flags who is most at risk of severe complications — children under five, adults over 65, pregnant women and those with diabetes, heart, lung, kidney or liver disease — and why the flu vaccine, though underused by Indian adults, remains one of the safest and most effective ways to prevent serious illness.

The conversation also covers the confusing world of flu testing — why bills for the same test can range from ₹1,000 to ₹30,000 — the truth about antibiotic overuse in viral infections, and why doctors recommend two doses of the flu vaccine a year for high-risk adults in India.

Whether you've had a lingering cough, are wondering if you need a flu shot, or just want to separate fact from fear around vaccines, this episode brings clear, expert-backed answers from one of India's leading infectious disease specialists.

And last but not the least, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters:

00:01 — Flu: More Than a Bad Cold

02:10 – Monsoon, not season, drives regional flu waves

02:38 – Decoding H1N1, H3N2 and the alphabet soup of strains

05:03 – Fever, body ache, cough: spotting flu early

06:05 – When "just a cold" turns into pneumonia

06:58 – The mystery cough that lasts six to eight weeks

09:03 – Children, elders, pregnant women: who's most at risk

10:01 – Vaccines work, but Indian adults still skip them

11:36 – Debunking the post-Covid vaccine fear

13:38 – Sore arm or serious risk? Sorting vaccine side effects

14:38 – Four shots every adult over 50 should get

17:22 – Arm, not the buttock: getting the shot right

18:22 – No national flu-shot date: timing it to your monsoon

20:31 – Trivalent or quadrivalent: choosing your flu shot

21:37 – Why high-risk adults need two flu shots a year

22:32 – Masks, hand rubs and the travel-and-weddings risk

23:13 – Inside the hospital: how doctors triage flu cases

26:01 – Why one flu test costs ₹1,000 and another ₹30,000

27:33 – The real reason doctors want to know your exact virus

29:03 – India's antibiotic overuse problem, explained

Vitamins and mineral supplements have become a routine part of many people’s lives. From vitamin D and B12 to iron, calcium, magnesium and multivitamins, it can be difficult to know what we actually need — and what we may simply be taking because everyone else is.

In this episode, host Jahnavi, a senior digital content creator with TOI, speaks to two experts from Bengaluru — nutritionist Prachi Chandra from Sakra World Hospital and gastroenterologist Dr Sreedhara V from Apollo Hospitals — to explore whether healthy adults really need daily vitamin and mineral supplements, who may genuinely benefit from them, and whether taking too many can do more harm than good.

Together, they discuss how our diet, lifestyle, age and health conditions influence nutritional requirements. They also look at common deficiencies, when supplementation may be necessary, whether tests are needed before starting supplements, and the risks of self-prescribing or combining multiple products.

From multivitamins and vitamin D to iron and B12, this episode separates genuine nutritional needs from wellness trends — and answers a simple question: Do you really need that handful of supplements every day?

And last but not the least, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters

00:00 - Are We Really Deficient?

02:50 - Can Food Give You All the Nutrients You Need?

07:15 - Who Actually Needs Supplements?

10:35 - Don’t Let Instagram Prescribe Your Vitamins

14:15 - Food First: Can Diet Correct Deficiencies?

19:06 - Can You Take Too Many Vitamins?

21:17 - When Supplements Clash

23:21 - Gummies, Wellness Shots & Green Powders: Do They Work?

25:53 - How to Choose a Supplement

27:41 - Build a Better Plate

30:35 - The Takeaway: Supplement, Don’t Replace

Muscle loss, or sarcopenia, was once considered a condition affecting only the elderly — but new research shows it's now showing up in adults as young as their 30s and 40s. In this episode, host Kamini Mathai, coordinating editor with TOI, speaks with Dr Nitin Kapoor, Professor and Head of the Department of Endocrinology, Diabetes and Metabolism at Christian Medical College and Hospital Vellore, about why sarcopenia is on the rise in India and what can be done about it.

Dr Kapoor shares findings from a decade-long Kerala cohort study showing sarcopenia prevalence jumping from 4% to nearly 35% in younger adults, explains the surprising link between diabetes, insulin resistance and muscle breakdown, and discusses how weight-loss drugs like GLP-1s can accelerate muscle loss. The conversation covers practical, at-home ways to assess your muscle health (calf circumference, grip strength, walk speed), the three pillars of sarcopenia prevention (nutrition, exercise, and calcium/vitamin D), and why 10,000 steps a day isn't enough to protect your muscles as you age.

Whether you're managing diabetes, considering weight-loss medication, or simply want to age with strength and independence, this episode offers science-backed, actionable guidance from one of India's leading experts in metabolic health.

Before you tune out, do listen to the nutrition power tip of the week by nutritionist Pooja Makhija (https://www.nourishgenie.com/)

Chapters:

01:20 – What Is Sarcopenia? Defining Muscle Weakness, Mass & Function

02:23 – The Kerala Cohort Study: Sarcopenia Jumps from 4% to 35%

04:35 – Is Sarcopenia Rising Globally or Just in India?

05:02 – The Diabetes–Muscle Loss Connection Explained

07:57 – GLP-1 & Anti-Obesity Drugs: The Hidden Muscle Loss Risk

09:36 – Why Women Lose More Muscle Than Men on These Drugs

11:02 – The 3 Pillars of Sarcopenia Prevention

14:31 – Managing Lactose Intolerance & Calcium Supplementation

15:56 – Secondary Causes of Sarcopenia & Emerging Medications

16:23 – Dr. Kapoor's Personal Routine: Swimming for Muscle Health

17:47 – "But I Walk 10,000 Steps a Day!" — Why Aerobic Isn't Enough

20:34 – How Much Muscle Do We Lose Per Decade?

21:34 – Starting Strength Training Safely in Your 50s & 60s

23:19 – At-Home Tests: Grip Strength, Body Composition, Walk Speed

25:35 – Closing Thoughts: "A Stitch in Time Saves Nine"

Photographs are memories but clicking too many can impair the very experience they are trying to preserve. In this episode, Anuradha Vellat, Assistant Editor with TOI, speaks to two experts — cognitive scientist and IIT professor Jaison Manjaly, and clinical psychologist Nupur Dhakephalkar — about what scientists call the 'photo-taking impairment effect', a phenomenon where we are distracted from the experience of that perfect sunset because we are trying to capture its essence on our cameras and phones.

Manjaly explains how memory is inseparable from attention. Zooming in, staying curious about a subject, and revisiting images later all strengthen recall, while mindless, rapid-fire clicking, now enabled by smartphones, floods our galleries with photos we never really encoded in the first place. Dhakephalkar unpacks how social media compounds this, turning presence into performance. We start photographing not to remember an experience, but to be seen, chasing likes and 'aura' over lived, felt experience. Her fix is simple — an 80-20 ratio, eyes first, lens second, favouring fewer, more deliberate and intentional photographs of what is meaningful to us, rather than merely what looks beautiful.

Before you put your phone down, tune in to hear why the most photographed moments are often the ones we remember the least.

And before you tune out, do check out the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/) in the end.

Chapters

00:00 - Photos That Steal The Sunset

01:37 - How The Brain Decides What's Worth Remembering

03:11 - Photo-Taking Impairment Effect, Explained

04:14 - Sight Over Sound: Why Visual Memory Gets Priority

06:22 - Smartphones Didn't Invent This, They Amplified It

09:52 - Is Outsourcing Memory Actually Irrational?

11:12 - Clicking to Remember Recipes — So Why Do We Still Forget?

13:45 - Volume Vs Retrieval: Why Bigger Camera Rolls Mean Fewer Memories

16:08 - When Forgetting Signals Something More Than Photos

17:15 - Videos And The Concert You Never Quite Experienced

20:06 - Zoom-In Effect: Attention As The Key to Memory

28:17 - FOMO, Aura Farming & Turning Experience Into Performance

29:47 - Eyes First, Lens Second: 80:20 Rule For Mindful Memory

31:52 - Photos As Storytelling: Final Takeaways

Heart disease is no longer a condition associated only with older adults. Across India, cardiologists are seeing an increasing number of younger patients with heart attacks, raising important questions about early detection, prevention and the latest advances in diagnosis and treatment.

In this episode, Anuja Jaiswal, a Senior Assistant Editor with TOI, speaks with Dr Ambuj Roy, professor of cardiology at AIIMS, New Delhi, about how heart care has evolved over the past two decades, and what patients need to know in order to protect themselves.

Dr Roy explains the difference between a calcium score and a CT coronary angiography, when a heart CT scan is actually needed, and why routine CT screening for everyone above 40 is not recommended despite the growing burden of heart disease. He discusses how doctors decide between ECG, echocardiography, CT angiography and cardiac MRI, depending on the patient’s symptoms and clinical suspicion.

The conversation also explores why heart attacks are becoming more common among young Indians, highlighting the role of unhealthy diets, physical inactivity, tobacco use, uncontrolled diabetes, hypertension, high cholesterol, stress and air pollution. Dr Roy explains how managing these risk factors can substantially reduce the risk of heart disease.

The episode examines the growing role of artificial intelligence in interpreting ECGs, echocardiograms and CT scans, and whether AI can improve access to quality cardiac diagnosis in resource-constrained settings. It also addresses one of the biggest debates in cardiology: are stents being overused? Dr Roy explains when stents are lifesaving, when medicines may be enough, and why patients with stable heart disease should make informed decisions.

The episode concludes with practical advice on recognising heart attack symptoms, immediate first aid, understanding blood pressure, sugar and cholesterol targets, and adopting healthier lifestyles to reduce cardiovascular risk.

Last but not the least, there’s a nutrition tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/). Do Listen!

Chapters:

00:00 – Introduction: Why heart disease is rising in young Indians

01:03 – What is a Heart CT Scan? Calcium Score vs CT Angiography

03:05 – ECG, Echo, CT Scan or MRI: Which Heart Test Do You Need?

05:34 – Should Everyone Above 40 Get a Heart CT Scan?

09:24 – Why Are More Young Indians Suffering Heart Attacks?

11:19 – Major Heart Attack Risk Factors You Should Never Ignore

12:32 – How Artificial Intelligence Is Transforming Heart Diagnosis

14:38 – Are Stents Overused? When They Save Lives and When They Don't

18:24 – Can Patients Tell If They Really Need a Stent?

19:11 – Three Essential Tips to Keep Your Heart Healthy

21:06 – First Aid During a Heart Attack: What Should You Do?

22:05 – Why an ECG in the First Hour Can Save Your Heart

23:20 – Final Takeaways from Dr Ambuj Roy