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

Don’t frequent small bites actually boost your metabolism and keep steady energy levels? Well, that’s the myth that needs busting. In this episode, host Srirupa Ray, Assistant Editor with TOI, sits down with Delhi-based clinical nutritionist, biohacking coach, and nutrigenomics researcher Tanya Malik Chawla to understand how our modern grazing habits are driving a quiet crisis of overfed but malnourished individuals, contributing heavily to India’s diabetes burden.

Unlike cows or goats, humans are not built to graze continuously. Chawla uses the analogy of a lion — an animal meant to eat a substantial, nutrient-dense meal and then give its system prolonged rest. Instead, modern culture, supercharged by instant quick-commerce apps, has turned eating into a continuous emotional response to stress, boredom, and celebration. Every time we reach for a quick bite, we trigger a glucose spike and a subsequent hit of dopamine. This instant, unearned reward makes sugar as addictive as any drug. Over time, the brain becomes insensitive to these spikes, trapping us in a vicious cycle of chasing the next dopamine hit.

A staggering trend Chawla notes in her functional medicine practice is that people struggling with weight gain are often severely malnourished. While calorie intake is high, blood markers consistently show critical deficiencies, such as chronically low vitamin D, tanked ferritin levels, and a severe lack of protein. Referencing the landmark ICMR-Lancet study, Chawla highlights that the modern Indian diet is overwhelmingly glucose-heavy. Nibbling on traditional or packaged snacks — from namkeens and biscuits to upma and poha — floods the bloodstream with carbohydrates while offering virtually no amino acids or micronutrients.

When we constantly snack on carbs, the pancreas continuously pumps out insulin to ferry glucose to our cells. When the cells have no energetic demand, they eventually block the door, leading to insulin resistance. Furthermore, the liver can only store a limited amount of glycogen. The excess glucose is converted into triglycerides, ultimately resulting in Non-Alcoholic Fatty Liver Disease, even in individuals who do not drink alcohol or consider themselves overweight.

Constant digestion is incredibly energy-expensive, leaving the body no time for cellular cleanup. Snacking late at night is particularly damaging because insulin acts as an antagonist to the human growth hormone. To counter this, Chawla advocates for functional time-restricted eating rather than extreme fasting. A strict three-hour gap between your last meal and sleep allows insulin to drop and growth hormones to surge, she says. Meals should ideally follow a balanced macro split of 30% protein, 30% healthy fats, and 40% complex carbohydrates. By shifting away from the mindless munchies and giving the gut a dedicated break, we allow the body to activate longevity pathways like autophagy, proving that true wellness isn’t about eating less, but nourishing right.

Before tuning out, do check out the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/) in the end.

Chapters

00:01 - Mindless Munchies & The Metabolism Myth

01:12 - The Biology of Comfort: Food as an Emotional Language

02:17 - The Grazing Analogy: Why We Aren’t Goats or Cows

03:22 - Habit vs. Discipline: The Quick Commerce Trap

04:29 -The Paradox of the Modern Diet: Overfed but Malnourished

05:11 - Reading the Markers: Hidden Deficiencies in Weight Loss

06:40 - Today’s Indian Diet: The Glucose-Heavy Reality

08:55 - The Ancestral Shift: Physical Labour vs. Sedentary Snacking

10:26 - Designing the Ideal Plate: The 30-30-40 Macro Rule

14:36 - The Cellular View: Insulin Resistance & Fatty Liver Explained

19:36 - Hormones & Habits: The Antagonism of Insulin and Growth Hormone

23:58 - Curating the Kitchen: Re-defining ‘Good’ vs. ‘Bad’ Snacks

27:05 - Epigenetics & Longevity: The Perimenopause Case Study

Is your child spending too much time on screens? Does endless scrolling, binge-watching and short-form content really affect children’s brains, or is the viral term ‘brain rot’ more hype than science?

In this episode, host Kritika Sharma, an Assistant Editor with The Times of India, explores one of the biggest parenting concerns of the digital age with developmental therapist and play practitioner Lavina Nanda, who heads the developmental centre at Children First, a mental health institute in Delhi.

Joining the conversation are two parents with different experiences — lawyer and reading advocate Richa Pandey, and architect Susmita — who share practical strategies that have helped their children develop a healthier relationship with screens.

The discussion examines why screens are so addictive for children and adults alike, what ‘brain rot’ actually means from a psychological perspective, and whether excessive screen use affects attention span, emotional regulation, sleep and learning. The guests also explain why it is so essential for kids to get bored, because this way they spend some time just figuring out what to do next instead of just picking up the screen. They talk about why play is essential for healthy brain development, and how parents can cultivate a home environment that naturally encourages reading, creativity and curiosity instead of constant digital stimulation.

The panel also addresses common parenting dilemmas: Should screens be banned altogether? Can educational content be beneficial? Why can children spend hours watching videos but struggle to focus in a classroom? And most important, how can families build healthier digital habits without turning every conversation into a battle over screen time?

Packed with evidence-based insights, relatable parenting experiences and practical takeaways, this episode offers a balanced perspective on raising children in a technology-driven world. Whether you’re a parent, educator or caregiver, you’ll leave with simple, actionable ideas to help children build healthier relationships with technology while nurturing their emotional, cognitive and social development.

Do check out the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/) in the end.

Chapters:

00:19 Introduction: What is brain rot?

01:04 Why do kids get addicted to screens?

05:15 Can the Brain Recover from Excessive Screen Time?

05:51 Parents Join the Conversation

07:21 Are Parents Responsible for Screen Addiction?

09:27 Why Children Need to Be Bored

12:05 Can Reading Replace Scrolling?

13:07 Creating a Culture of Reading at Home

17:08 Play Is a Child's Occupation

19:16 Parenting a Six-Year-Old in the Digital Age

24:21 Why Can Kids Focus on Screens but Not School?

29:24 Screens Are Here to Stay — Now What?

32:45 One-Line Definition of Brain Rot

38:10 Final Takeaways

From step counts and sleep scores to heart rate alerts and daily streaks, wearable devices and wellness apps have become part of everyday life. But when does healthy tracking become an unhealthy obsession?

In this episode, host Jahnavi, a senior digital content creator with TOI, speaks with Dr Naveen Chandra GS, interventional cardiologist, and Neha Cadabam, mental health expert, both from Bengaluru, about the growing phenomenon of health app burnout. They explain why so many people become fixated on numbers, how wearables can trigger unnecessary anxiety, and where these devices genuinely improve healthcare.

The conversation also explores the psychology behind streaks and dopamine, why smart watches can sometimes do more harm than good, and practical ways to use technology without letting it take over your well-being.

Don’t tune out before listening to the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

00:00 – Introduction: Are Health Apps Making Us Healthier?

01:45 – Are We Tracking Too Much?

04:16 – The Psychology of Streaks, Guilt & Notifications

06:21 – When Wearables Trigger Health Anxiety

10:03 – Who Is Most Vulnerable to Overtracking?

11:49 – Why Wellness Apps Become Exhausting

16:04 – What Health Metrics Actually Matter?

21:02 – Finding a Healthy Balance with Technology

23:12 – Rapid Fire: Health Tech Myths & Habits

25:19 – Closing Thoughts & Takeaways

We have enough and more sunlight in India, then why do we lack in the one vitamin that sunlight provides — vitamin D? Is it because of our modern indoor lifestyle, or the rising pollution levels?

In this episode, host Anuja Jaiswal, a Senior Assistant Editor with TOI, has a candid chat with Dr Ravinder Goswami, AIIMS professor and a Shanti Swarup Bhatnagar Prize-winning endocrinologist. Together, they unpack the ‘sunshine vitamin’ paradox: why vitamin D deficiency remains widespread in sunny India.

Dr Goswami breaks down the vital, interconnected roles that vitamin D and calcium play in maintaining a healthy skeletal system and supporting functional biology. The conversation highlights the mechanism behind natural UVB absorption through the skin, the limitations of food fortification, and why common modern lifestyles — like working long hours indoors behind glass windows — hinder natural vitamin D production.

Listeners will also gain crucial, practical insights into safe supplementation practices, navigating seasonal variations, and managing deficiency risks associated with aging, obesity, and specific medications.

Before you tune out, be sure to listen to the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

01:01 - Skeletal and Functional Role of Vitamin D

01:51 - Natural Synthesis of Cholecalciferol in Skin

02:48 - Sunshine Requirements: UVB Rays and the Optimal Time of Day

03:37 - Sun Exposure Myths vs. Realities (The Surya Namaskar Distinction)

04:17 - Why Window Glass Blocks Vitamin D Synthesis

04:48 - Nature’s Safety Valve Against Vitamin D Toxicity

05:15 - Impact of Winter Weather and Urban Pollution

06:19 The Limitations of Dietary Sources (Fish, Eggs, and Mushrooms)

08:15 - Food Fortification Strategies in India

10:03 - High-Risk Groups: Medical Conditions and Drug Interactions

13:57 - Lessons from History: The AIIMS Groundbreaking Studies (1998)

19:13 - Supplementation Schedules and the Danger of Injectables

26:13 - Understanding Biological Feedback Loop (PTH & Hypercalcemia)

Jonty Rhodes’ eyes just light up when he sees a red cricket ball. You throw one at him, he catches it cleanly and then pretends to throw it back, startling the daylights out of you. This is Jonty that world’s top cricketers had come to fear in the 90s and early 2000s. He was lightening quick in the outfield, could pluck impossible catches out of thin air and hit the stumps from any angle.

At the centre of the terror he created on the field was his incredible fitness – a facet of cricketing discipline not many players then appreciated. Those were the years of pot-bellied Ranatungas and lazy geniuses like Inzamam-ul-Haq. Fielding, and thus top-notch fitness, was not counted as a core requirement for a cricketer. Jonty changed that forever.

At 56, now long retired from international cricket, Jonty is still incredibly fit. He now spends a lot of lot of time in India, mostly by the sea in a Goa fishing village. In this podcast, we ask him about his fitness secrets, why the Rhodes don't stock sugar in their kitchen, and why he prides himself in being the best sleeper in the family.

Don’t forget to listen to the nutrition power tip in the end, by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/)

Chapters

0:48 - My fitness is functional…it’s about mobility

2:10 - There is no sugar is our house

5:10 - Movement for my family is exercise

7:02 - Jonty’s three mantras to keep fit

9:00 - Your food is your medicine

12:00 - Some supplements are necessary

13:24 - Recovery is just as important as exercising

14:30 - I am not biohacking to live to be 150

Why do we get “butterflies in the stomach” when we’re nervous? We have all felt that at some point in our lives, right? It’s because our gut microbiome directly communicates with the mind. That’s why the gut is often called “the second brain”.

In this episode, host Srirupa Ray, an Assistant Editor with TOI, dives deep into the fascinating world of the gut-brain axis. Joining the conversation is Dr Prateek Sharma, a leading gastroenterologist and professor at the University of Kansas, United States. Dr Sharma, also president of the American Society for Gastrointestinal Endoscopy, explains more about that “gut feeling” we all get, and how a healthy gut can keep both the body and mind on track.

While acknowledging that 95% of the body’s serotonin (happy hormone) is associated with the gut, Dr Sharma clarifies right at the beginning that a healthy gut isn’t a silver bullet for happiness. Instead, mood and well-being are part of a complex “team effort” that relies heavily on sleep, stress management, and physical activity. Under the microscope, a truly healthy gut is defined by three pillars: diversity, stability, and resilience.

The conversation also tackles modern dietary habits, from midnight cravings and the global “GLP-1 weight loss drug boom” to the widespread over-reliance on over-the-counter acidity pills and packaged probiotics. Dr Sharma dispels common social media myths regarding “gut detoxes”, emphasising that India’s rich tradition of fermented foods — like curd, idli, and kanji — offers far superior, natural benefits compared to processed supplements.

Ultimately, the episode highlights that a sluggish gut cannot be fixed by diet alone. True digestive wellness requires looking “beyond the kitchen” to establish consistency and simplicity. To keep our second brain functioning at its best, Dr Sharma champions a return to foundational, non-food lifestyle rituals: honouring regular meal times, prioritising sleep, avoiding the traps of ultra-processed foods, and practicing the time-tested habit of taking a short, gentle walk after meals.

Don’t forget to listen to the nutrition power tip in the end, by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

00:14 – Demystifying the "Gut Feeling"

01:05 – Physical Reactions to Stress

01:32 – Serotonin and the Gut-Happiness Link

01:52 – The Complexity of Mood and Happiness

03:35 – Anatomy of a Healthy Gut

05:51 – Do Microbes Control Our Food Cravings?

06:55 – Cravings as a Team Effort

08:24 – Beyond Clean Eating: Mindful Practices

09:40 – The Gut’s Love for Rhythm and Movement

11:22 – The Chicken-and-Egg Stress Dilemma

12:28 – Identifying Stress-Induced Symptoms

14:18 – The Global Issue of OTC Pill Abuse

16:16 – Dispel the Myth & Spot the Warning Signs

18:05 – Balancing Protein, Fiber, and Water

20:35 – The GLP-1 Weight Loss Boom

Anxious, agitated, angry? Does this describe your day? It doesn’t have to be that way. Yoga coach Pragya Singh speaks to Himanshi Dhawan, senior editor with The Times of India on how to move beyond Instagram-worthy poses towards meditation, pranayama, and stillness. Singh, who is a founding member at Lifeyoga, an immersive yoga centre in Delhi, shares how yoga is far more than a physical workout.

Drawing from her journey from corporate life to a full-time yoga teacher, including working with trauma patients in Canada, Singh makes a compelling case for why modern, overstimulated minds desperately need yoga's deeper practices. She answers questions on how to develop a curious mind, be aware and present in the moment.

Pragya also introduces her signature hammock sound bath sessions, where participants lie suspended in hammocks while being immersed in healing sounds and vibrations. The experience triggers a profound sense of safety and release, with most participants reporting simply feeling "light" afterwards.

In a world where our attention is constantly fragmented, she argues that focused awareness is our most underused and precious resource. With India and the world celebrating World Yoga Day on June 21, it is time to take a deep breath and centre yourself.

Don’t miss the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/) in the end.

Chapters

00:41 Yoga, a journey in curiosity

3:17 How yoga can help to battle stress, anxiety

4:25 Intimidated by the discipline required for yoga? Here's how to start

6:11 How Indians are reclaiming yoga from the West

8:09 The doorways to yoga

10:26 What is sound healing?

11:36 What is a hammock sound bath?

13:31 What happens when you surrender to an experience like a hammock sound bath?

14:20 Advice to people who may want to experiment?

15:57 How to be present in your everyday life?