Dr Shailesh Singh

Every man at 35: "I don't need to check, I feel fine"
Same man at 45: "Why didn't anyone tell me to check earlier?"

Brother, your wife told you.
Your doctor told you.
Your body told you.

You just weren't listening.

Check your resting heart rate every morning.
Takes 60 seconds. Costs nothing. Tells you everything.

Below 60? You're getting fitter.

Above 80? You got to work on your fitness more.

Your Fitbit is useless if you don't look at the data.

Make peace with hunger.

Feeling hungry between meals is normal. Your body isn't starving, it's just bored.

Drink water. Wait 20 minutes. Still hungry? Then eat. Most "hunger" is thirst, boredom, or habit.

Your maid climbs 300 stairs daily for ₹8,000/month.
You pay ₹8,000/month to avoid climbing 10 stairs.

She'll outlive you by 20 years.
The math is that simple.

After many years placing stents in dying hearts:

Fitness influencers are lying to you.
Motivation gurus are scamming you.
Your comfort is killing you.

The only truth?

Put your shoes on.
Walk to the end of your street.
Turn around.
Repeat until dead.

Everything else is noise.

Build your environment for success:

Fruit on the counter
Water bottles in the fridge
Gym bag in the car
Walking shoes by the door

Make healthy the default, not the decision.

35-year-old: "I don't want to take medicines so young"
45-year-old: "I wish I had started medicines at 35"
55-year-old: "I wish medicines were enough"
Regret compounds faster than interest.

Doctors prescribing alternative medicines alongside real ones aren't being "holistic."
They're being cowards.

Too scared to fight your WhatsApp university degree.
Too guilty to let you die.

"Bus do spoon sugar" in chai, 6 times a day = 12 spoons

"Thoda sa ghee" on every roti = 4 tablespoons

"Light dinner" at 11 PM = 1000 calories

Your little lies are writing big prescriptions.

My grandmother lived to 95 eating ghee daily"
Your grandmother also:

Woke at 4 AM
Worked physically till sunset
Never knew what Swiggy/ Zomato was

Stop comparing her endpoint to your midpoint.

Your metabolism isn't broken. Your measuring is.

You undercount what you eat by 30%.
You overcount what you burn by 50%.

Track honestly for one week. The math will suddenly make sense.

Every mother: "Doctor, give him some vitamins for weakness"
Son: Sleeps 4 hours, walks <2000 steps/day, hasn't seen sunlight in months
The vitamin he needs is Vitamin Get-Your-Life-Together.

Your triglycerides are high because you drink your calories.
Juice. Soda. Sports drinks. "Vitamin water."

Eat your fruit. Drink water. Your body can't tell the difference between a Coke and apple juice.

The scariest patients aren't the ones with bad numbers.
They're the ones who say "I'll think about it" when shown bad numbers.

Denial is a luxury your arteries can't afford.

₹50,000 annual gym membership: Unused
₹40,000 smartwatch: Watched only time
₹20,000 supplements: Expensive pee
₹0 morning walk: "No time"

You're not buying health. You're buying guilt relief.

Make one rule: No eating from packages.

If it comes in a bag, box, or wrapper, put it on a plate first.

This alone cuts mindless eating by 50%. You can't eat an entire bag of anything from a small plate.

The CA studying 18 hours for exams.
Zero hours for the body carrying the brain.

You're auditing balance sheets.
Nobody's auditing your sleep debt.

The compound interest on exhaustion comes due at 35.

Patients who'll try:

Homeopathy (3 months)
Ayurveda (6 months)
Naturopathy (3 months)
Faith healers (2 months)

Before trying the medicine that actually works.
Your arteries kept score during your spiritual journey

Signs you're heading for trouble:

Breathless climbing 2 floors
Waist bigger than chest
"Just 2-3 cigarettes"
BP meds "when I remember"
Walk only to the car
Evening snacks are "light"

Keep lying to yourself.
Your arteries keep score.

First heart attack survivors, a timeline:

Day 1: "I'll change everything"
Month 1: Religious about meds and walking
Month 3: "Once in a while is okay"
Month 6: "I feel fine now"

The second heart attack doesn't send warning letters.

Husband's HbA1c: 11.2%
Wife: "He doesn't eat sugar"

Husband's BP: 180/100
Wife: "Only sometimes when stressed"

Indian wives: Creating fictional medical records since marriage was invented.

"Doctor I've tried everything"
Have you tried:

Walking 20 minutes daily?
Stopping the post-dinner snacks?
Actually taking your medicines?
Checking your waist, not weight?

No?
Then you haven't tried anything.
You've tried excuses.

Your kid's eating habits are watching you.

They won't eat vegetables you don't eat.
They won't exercise if you don't move.
They won't limit screens while you scroll.

Your health isn't just about you anymore.

Two numbers that predict your lifespan:

How many floors you can climb without stopping
How many prescribed medicines you're skipping

One measures your capacity.
The other measures your stupidity.

People who transform their health don't start with inspiration.
They start with one walk they didn't want to take.
Then another.
Then they look back six months later and don't recognize the person they used to be.
That person is still in you. Waiting.

You're taking ashwagandha for stress.
While sleeping 4 hours a night.

You're taking probiotics for gut health.
While your diet is 70% processed food.

Supplements are just expensive shit when the basics are broken.

The best cardiac test you're not getting:
A measuring tape around your waist.

Men > 40 inches = Problem
Women > 35 inches = Problem

Costs ₹50. Takes 10 seconds. Predicts heart disease better than your ₹5000 "executive health checkup."

The best exercise is the one you'll actually do.

Hate running? Don't run.
Hate gyms? Don't join.
Like walking your dog? Walk twice.

Consistency beats intensity. Every time.

Your parents who walked to school 5km daily lecture you about health while watching TV 8 hours a day.

You who have a gym membership judge them while ordering groceries from the couch.

Every generation perfects inactivity differently.

Hide your scale for 30 days. Measure these instead:

How many flights of stairs leave you winded
How your pants fit
How you feel at 3 PM

Weight fluctuates daily. Energy doesn't lie.