‘He's 6'3', has a swimmer's body and follows a hyperdisciplined lifestyle': What we can learn from R Madhavan's son Vedaant's 4 am routine and mindful eating habits
In a conversation with GQ, the actor shared, 'As a professional swimmer, Vedaant's day ends at eight o'clock, and then he's up again at four in the morning. It's the most demanding part of the job, not just for him, but also for his parents. That hour is called brahma muhurta, said to be the most spiritually conducive time to wake up.'
Kanikka Malhotra, a consultant dietician and certified diabetes educator, tells indianexpress.com, 'Early rising supports circadian rhythms. This leads to better sleep quality and improves cognitive function. An athletic structure fosters self-discipline, reduces stress, and improves overall well-being. This is essential for adolescent brain development and resilience against mental health challenges like anxiety and depression.'
She adds, 'Mindful eating is also part of this routine. It helps with nutrient absorption and digestion, which are important for growth, metabolism, and recovery in young athletes. Such discipline can boost self-esteem, maintain energy balance, and create lifelong health habits during a critical time.'
A post shared by R. Madhavan (@actormaddy)
Malhotra notes that focusing on meal balance, chewing, and being present during meals 'promotes better digestion, improves nutrient absorption, and reduces gastrointestinal distress.'
She mentions that this is important for athletic performance and recovery. For teens, mindful eating encourages a healthy relationship with food, helps control portion sizes, and prevents both overeating and under-fueling. This protects against energy crashes and mood swings.
Mindful practices reduce distracted or stress-induced eating and foster awareness of hunger and fullness cues. Ultimately, they support optimal physical performance, recovery, and mental clarity.
Creating a judgment-free environment lets children express themselves honestly and helps build their confidence. Malhotra states, 'Some practical strategies are having regular open conversations, validating a teen's feelings, and including them in setting routines and household expectations. Balancing discipline with empathy by explaining the reasons behind rules and inviting feedback strengthens mutual respect. This method helps teens see discipline as a way to motivate themselves instead of feeling controlled by others. It encourages healthy habits and resilience in a supportive home.'
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
7 hours ago
- Indian Express
‘From dreamy mornings to filmy nights…': ‘Param Sundari' Janhvi Kapoor walks us through a working day in her life
'From dreamy mornings to filmy nights of #BheegiSaree… here's what a day in Sundari's world looks like,' Janhvi Kapoor captioned her Instagram post as she walked us through a day in her life while filming for an upcoming movie. 'I've been working out really hard,' said the Param Sundari actor, while filming a song sequence. She drank a pre-workout protein smoothie, did her skincare, and got ready for a session. After a grueling Pilates session and killing it on the treadmill, she indulged in fried Halloumi cheese with a Cajun dip. Next, she applied a DIY face mask and then dunked her face in ice water to brighten up her skin. Let's decode her filming prep: Gaurav Thakur, strength and conditioning coach at Somaiya Sports Academy, Somaiya Vidyavihar University, told that cardio helps burn calories, while Pilates improves mobility, flexibility, core strength, and balance. However, Thakur warns, 'If you do Pilates before cardio, your stabiliser muscles will be fatigued, preventing you from performing cardio exercises later effectively.' Thakur recommended a light pre-workout meal 40-60 minutes before exercising, avoiding fats as they take longer to digest. For optimal benefits, he advised Pilates and cardio twice a week. Kapoor started by taking curd with an extra layer of malai, honey, and mashed bananas in a bowl. Mixing it well together, she applied it to her clean face. Next, she squeezed an orange and applied its juice to the mask, gently rubbing it across her face. After washing the mask off, she applied almond oil under her eyes. Explaining its efficacy, consultant dermatologist Dr Aanchal Panth noted that while it is a hydrating mask, applying orange on the face is not recommended. 'This is a good mask, especially if you have dry skin, as it will help in moisturising — thanks to the malai,' she said, however, pointing out that scrubbing orange juice on the face can be very irritating to the skin. 'It can sensitise your skin towards UV rays, especially if you are someone with sensitive skin or dark spots. Avoid this completely,' she added. As for the almond oil, Dr Panth explained that it can be applied under the eyes as well as on the whole face, especially after the trauma done by the orange; it acts as a good moisturiser. However, it's essential to consider your skin type, allergies, and individual concerns before incorporating this remedy into your skincare routine. Consulting with a dermatologist or skincare professional can also provide personalised recommendations tailored to your specific needs. Dr Sonali Kohli, Consultant Dermatologist and Venereologist, Sir H. N. Reliance Foundation Hospital and Research Centre, said that the idea behind ice facial treatment is that the cold temperature constricts blood vessels, which can reduce inflammation and puffiness in the skin, as well as temporarily tighten pores and create a brighter complexion. 'The science behind ice facial is based on the physiological effects of cold temperature on the skin. When your skin is exposed to cold temperatures, the blood vessels in the skin constrict, reducing blood flow to the area. This can cause a temporary reduction in inflammation and puffiness, as well as a tightening of the pores and skin'. While there is no harm in trying out this trend, it may not provide long-term skin benefits. 'It is generally safe to try an ice water facial, but there are some things to keep in mind. First, be sure to use clean, sterile water to avoid introducing bacteria to your skin. Also, avoid holding your face in the ice water for too long, as this can damage the skin and blood vessels,' she advised. Janhvi Kapoor is a fitness enthusiast in the truest sense. Her stellar physique and washboard abs are a testament to her dedication to fitness. Despite her busy schedule, she makes it a point to maintain a proper fitness regimen, which keeps her active and healthy. If you want to take inspiration from her fitness routine, read on.
Indian Express
12 hours ago
- Indian Express
Samantha Ruth Prabhu highlights importance of weight training: 'Won't I look like a man…?' That's the first question women ask me'
Why are so many women afraid of lifting weights? 'Too much weightlifting builds heavy muscles. While it is great for strength, it changes your feminine shape,' is a common gripe that worries people who feel they might lose the soft curvature of the shoulder and hips, and develop more of a 'masculine' figure. In a recent conversation with celebrity nutritionist Ryan Fernando, actor Samantha Ruth Prabhu spoke at length about the importance of weight training, especially for women in their late 30s and nearing menopause. 'Some of them are curious, and some of them are scared. 'Won't I look like a man?' I think that's the first question women ask me. 'I don't want to look like a man, ' they say,' said the Citadel: Honey Bunny star. 'It is very important for women to understand the importance of weight training, especially as we age, in older women, and even perimenopausal or women in their late 30s. We are not improving our muscle mass like we did before, but I can see that change, I can see that my muscle mass is not what it used to be,' she added. Agreeing with her, fitness expert Garima Goyal noted that weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength. 'Unlike cardiovascular exercise, which primarily burns calories during the activity itself, weight training boosts metabolism long after the workout is over. This is due to the increased energy expenditure required to repair and maintain muscle tissue. As a result, regular weight training can help women achieve and maintain a healthy weight more effectively than cardio alone,' Goyal told Osteoporosis, a condition characterised by weakened bones, is more prevalent in women, particularly post-menopause. Goyal noted that weight training plays a crucial role in maintaining bone density and reducing the risk of osteoporosis. 'By subjecting bones to mechanical stress, weight-bearing exercises stimulate bone formation, helping combat age-related bone loss,' she said. Weight training also has a profound impact on mental health and well-being. Exercise, including resistance training, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria. 'This natural mood enhancement can help alleviate symptoms of depression, anxiety, and stress, making weight training an effective form of therapy for women seeking emotional balance and resilience,' said Goyal. One often overlooked benefit of weight training is its ability to improve functional fitness and enhance daily living. Many activities of daily living, such as lifting groceries and climbing stairs, require strength and muscular endurance. 'By incorporating weight training into their routine, women can develop the strength and stamina needed to perform these tasks more easily and safely, said Goyal. The most important thing is to ensure that you are lifting with good form,' she added. 'To get the most out of your routine, you must start easy and focus on simple exercises that offer maximum muscle engagement. If you focus on your form, then even simple exercises will generate results,' said the expert. However, there is no need to work out every day to reach your health goals. 'Take time off to rest and recover. Focus on your nutrition, sleep, and stress management. Together, these things help your body repair itself,' she said, adding that women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. This frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations.
Indian Express
2 days ago
- Indian Express
Rakul Preet Singh once revealed four high-protein vegetables ‘jinka aapko nahi pata hai'; expert on whether these actually make a difference
When it comes to boosting protein intake, most people tend to focus on the usual suspects: chicken, eggs, paneer, or protein powders. But what if your everyday vegetables could also offer a meaningful dose of protein? Actor Rakul Preet Singh once shared a nutrition tip that might surprise many. While speaking about her daily diet in an interview with podcaster Ranveer Allahbadia, she was asked about some good vegan sources of protein. She replied, 'You know there are so many vegetables jo high in protein hoti hain, jinka aapko nahi pata hai (There are so many vegetables that are high in protein, but you don't know about it).' She went on to mention that edamame, methi (fenugreek), asparagus, and broccoli are high in protein. Protein is a vital nutrient your body needs to grow, repair, and function properly. It's made up of amino acids, which are often called the building blocks of life. While there are several animal sources of protein, many have hailed paneer, tofu, and tempeh as great options for vegetarians. Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, tells 'Yes, vegetables like edamame, methi, asparagus, and broccoli do contain protein and can certainly contribute to one's overall intake, especially in a balanced diet. Edamame and asparagus are relatively rich in protein and can provide a more concentrated source compared to typical vegetables. Methi and broccoli, while not as protein-dense, still offer small but valuable amounts along with a variety of vitamins, minerals, and fibre. In a regular Indian diet, they work well as supportive sources of protein when combined with other staples.' The protein in vegetables such as broccoli and methi generally has a lower bioavailability and is not considered complete, meaning it does not provide all essential amino acids in optimal proportions. Joshi states, 'In contrast, dairy, soy products, and certain legumes offer higher-quality protein with better absorption and a more complete amino acid profile. Edamame stands out among vegetables because it comes from soy and is closer to the quality of other plant-based protein staples. So while vegetables add to overall intake, they are best seen as complementary rather than primary protein sources.' Meeting daily protein needs on a vegetarian or plant-forward diet is entirely possible, but it requires thoughtful planning. Joshi mentions, 'Relying solely on vegetables like methi or broccoli may not be sufficient, as their protein content is modest.' However, she says, when these are combined with legumes, lentils, whole grains, nuts, and seeds, they contribute meaningfully. A diverse plate ensures that different amino acids complement each other throughout the day. 'For example, pairing vegetables with dal or adding edamame to salads or grain bowls can enhance both protein intake and overall nutrient density.' DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
