Running clubs, obstacle races, hybrid fitness competitions and marathons are changing the way Indians think about staying fit. Increasingly, it’s not just about losing weight, building muscle or improving endurance. It’s also about finding your people, challenging yourself and making room for real-world connections in an increasingly digital life.

In this episode, host Kritika Sharma, Assistant Editor with TOI, speaks to Adnan Adeeb, founder of Spectacom and the man who brought Devil’s Circuit to India, about the rise of participative sports and why they are resonating with a new generation of fitness enthusiasts. From building a community around obstacle races to transforming his own health at 39, Adeeb discusses how fitness can reshape confidence, mental well-being and everyday habits.

The conversation also explores Gen Z's appetite for experiences, the balance between fitness trackers and listening to your body, and why getting stronger doesn’t have to come with an age limit.

Chapters:

00:01-02:32 - Why Fitness Is Becoming a Social Experience

02:32-04:20 - What Are Participative Sports? Inside the Rise of Devil's Circuit

04:20-05:36 - From Obstacle Races to Hybrid Competitions: What’s Next for Fitness?

05:36-07:50 - Why Gen Z Is Putting Experiences Before Everything Else

07:50-10:01 - Can Running Clubs Help Fight Loneliness?

10:01-12:20 - From 98 Kg to 73 Kg: Adnan Adeeb's Fitness Transformation After 39

12:20-16:05 - Resting Heart Rate, Body Fat and Fitness Metrics: How Much Should You Track?

16:05-18:03 - Fitness Trackers and AI: Are Wearables Worth It?

18:03-19:46 - Fitness After 40: Why It’s Never Too Late to Get Stronger

19:46-21:52 - How Exercise Changes Your Mental Health and Confidence

21:52-23:08 - Raising Active Kids: Can Parents Pass on a Love of Sport?

23:08-25:19 - Gen Z vs Millennials: Who Takes Fitness More Seriously?

Cancer does not affect only the person diagnosed. It can change the lives of entire families, bringing emotional, financial and practical challenges along with the treatment journey.

In this episode, host Anuja Jaiswal, senior assistant editor with TOI, speaks to Dr Pragya Shukla, head of clinical oncology at Delhi State Cancer Institute, cancer survivor Kamaljeet Bisla, health policy expert Urvashi Prasad, and health insurance expert Abhijit Ghosh about what families need to know when cancer enters their lives.

Dr Shukla explains why cancer should no longer automatically be viewed as a death sentence. With advances in oncology, the focus today is not only on curing cancer but, where a cure is not possible, on controlling the disease and helping patients live with it as a chronic condition. She also highlights the importance of making effective treatments accessible and affordable, particularly for poorer patients.

Bisla shares her deeply personal journey with cervical cancer, from the shock of diagnosis when her children were young to becoming a cancer survivor two decades later. Her experience offers an important message about early detection, treatment and hope.

The conversation also looks beyond medicines. Prasad discusses the gaps in cancer screening and the importance of early and accurate diagnosis, while Ghosh explains why families need to look beyond the sum insured when choosing health insurance, including room-rent restrictions, cancer-specific sub-limits, coverage for newer treatments and restoration benefits.

The episode also explores the often-overlooked needs of caregivers, including emotional support, counselling and financial protection. A conversation about cancer, but also about early detection, better support, survivorship and the possibility of life beyond a diagnosis.

Chapters

00:00 – Cancer affects the whole family

01:15 – What does the 92% cancer figure mean?

01:53 – The financial and emotional burden of cancer

03:02 – Can we approach cancer with hope?

03:40 – Can cancer become a chronic disease?

06:28 – A survivor remembers her cancer diagnosis

10:07 – Why early and accurate diagnosis matters

12:12 – What your cancer insurance may not cover

17:15 – Supporting patients and caregivers

18:50 – Why cancer screening must become routine

20:18 – Why people fear cancer screening

21:19 – Caregivers need support too

24:21 – Cancer is not a death sentence

24:50 – Life 20 years after cancer

At 25, heart health may be the last thing on your mind. But could the lifestyle choices you make today already be shaping your heart health for the future?In this episode, host Anuja Jaiswal, a senior assistant editor with TOI, speaks to senior cardiac surgeon Dr Naresh Trehan, chairman and managing director of Medanta, about why heart disease remains a major concern in India and why younger people should not assume they are immune.

Dr Trehan explains the role of genetics, diabetes, abnormal cholesterol levels, obesity, stress, sedentary lifestyles, pollution and dietary habits in cardiovascular risk. He also discusses the idea of a personalised “health horoscope”, combining genetic information, lifestyle and biomedical parameters to identify an individual’s risk and guide preventive measures. The conversation also explores what healthy living really means. Dr Trehan stresses on moderation rather than deprivation, regular exercise, maintaining a healthy weight, managing stress and keeping track of important health numbers. He recommends 40 minutes of brisk walking five times a week as a simple form of cardiovascular exercise, and explains why people who spend long hours sitting should take regular movement breaks.

Why are some apparently healthy young people collapsing suddenly? Dr Trehan explains that heart attacks are not the only concern. Undiagnosed rhythm disorders, abnormal heart muscles, valve disease and congenital heart conditions can also lead to serious events. He discusses warning signs including breathlessness, palpitations, unusual fatigue and recurring chest, jaw or back pain, and why symptoms should not simply be dismissed as acidity.

The episode also touches on energy drinks, pre-workout supplements, ageing, muscle loss and GLP-1 medicines, including what is known and what still requires longer-term evidence. It wraps up with a conversation on recognising risk early, making informed lifestyle choices, and taking heart health seriously at every age.

Chapters

00:01 – Why young Indians need to think about heart health

02:27 – The three major risk factors for heart disease

03:23 – Can your genes predict your heart risk?

05:15 – From treatment to prevention

07:08 – Stress, pollution and your heart

09:35 – How much does family history matter?

10:32 – What does a healthy diet really mean?

12:01 – How your health changes with age

13:44 – Why apparently healthy young people can collapse suddenly

18:00 – Why Indians face a higher heart-disease risk

20:07 – How technology is changing heart care

26:24 – The three things you must do for your heart

33:06 – Is one hour of exercise enough if you sit all day?

38:07 – Heart warning signs you should never ignore

42:24 – GLP-1 drugs and heart health

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