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BERZAN|FITNESS COACH

@berzan_007

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💪🏻NATURAL BODYBUILDING
🥝BSc Food Tech
🧪Sports Physiology & Nutrition Certified
✨DM"Change" for 1-1 coaching
ᴅᴏɴ'ᴛ ʟᴇᴛ ᴛʜᴇᴍ ᴏᴜᴛᴡᴏʀᴋ ʏᴏᴜ

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Are instant oats unhealthy as this guy claims? What you schould know about instant oats, rolled oats and steel Cut oats are discussed in this.
In conclusion, saying that instant oats have very little protein and fibre is incorrect. Among the three types of oats—instant, rolled, and steel-cut—the differences in protein and fibre content are very minimal. Its because they all are from the same grain. The only difference is in their processing steps.
In the Data taken from the United States Department of Agriculture (USDA) website.The protein and fibre values are often listed as the same because the differences between them are negligible.
Compared to our usual breakfast foods, instant oats still provide significantly higher protein and fibre, so advising people not to consume them can be misleading and potentially harmful.

The main factor you should consider when choosing between these three types of oats is their glycaemic index (GI). For individuals with diabetes, steel-cut oats may be a better option due to their lower GI. For the rest of the population, you can choose whichever option is more convenient, affordable, and preferred.
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#nutrition #fitness #health #malayalam #kerala

Which type oats do you prefer? taken in Kerala, India by @berzan_007

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9 months ago

Are half cooked chapatis harmful!? Lets debunk his claims.
#malayalam #fitness #health taken in Kerala, India by @berzan_007

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9 months ago

Proven Benefits of Caffeine
1. Improved alertness & focus
Blocks adenosine (sleep-pressure chemical)
Improves:Reaction time, Attention, Mental fatigue

2.Physical performance
Increases adrenaline,Improves muscle fiber recruitment,Reduces perceived effort

3. Fat oxidation (small but real)
Increases lipolysis
Slightly increases energy expenditure
Effect is small, not a fat-loss miracle. Coffee suppress Appetite, Which can help for reducing caloric intake.

4.Benefits of Coffee (beyond caffeine)
Rich in antioxidants
Coffee is a top antioxidant source in many diets.
Key compounds:
Chlorogenic acids, Polyphenols, Melanoidins
These reduce oxidative stress and inflammation.

5.Coffee intake is linked to lower risk of:Fatty liver disease, Cirrhosis, Liver cancer
Dose-response effect:
More coffee → more protection (up to ~3–4 cups/day)

6.. Brain health
Regular coffee intake is associated with:
Lower risk of Parkinson’s disease
Lower risk of Alzheimer’s disease

Evidence for my claims.

Adults (≥18 years)
Safe upper limit ≤ 400 mg caffeine per day
📌 Who says this?
EFSA (European Food Safety Authority, 2015)
FDA (USA)
Supported by large observational and clinical studies
PMID: 26246375

Teenagers & Adolescents (12–18 years)
Safe limit ≤ 2.5 mg caffeine per kg body weight per day
📌 Who says this?
EFSA (2015)
Health Canada
America Academy of Pediatrics (AAP)
PMID: 26246375 taken in Kerala, India by @berzan_007

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9 months ago

Refrigerated rice better than freshly cooked rice?
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#health #nutrition #rice #diabetes #malayalam taken in Kerala, India by @berzan_007

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a year ago

Why are you not losing fat even after doing tons of cardio? This is your answer.🖤
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#fatloss #cardio #malayalam #kerala taken in Kerala, India by @berzan_007

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a year ago

Mid physique fr🥀.
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#natty #southsideboys #bodybuilding #gym taken in India by @berzan_007

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a year ago

If you’re on a budget, buying protein powder isn’t the best idea — let me explain. 💡

Protein powder is a good-quality source of protein, but that’s all it is — just *a source* of protein, not a magical supplement. If you rely only on your protein shake while following a typical South Indian diet, you’re actually hurting your progress.

One scoop of protein powder gives you around 20–25g of protein, and a tub costs at least ₹2000. But if you spend the same amount on cheaper, natural protein sources, you can easily get up to 100g of protein — which is obviously much better than one scoop of whey.

You might be wondering how to get 100g of protein from affordable foods, right?
Here’s a quick breakdown 👇

Protein per 100g (approx):

1. Anchovy (Kozhuva) – 20g
2. Clams (Kakka Erachi) – 14g
3. Eggs – 12.6g
4. Soya chunks – 50g
5. Pulses (Paripp, Kadala, Payar) – 20–25g
6. Chicken liver – 17g
7. Skim milk powder – 35g
8. Shrimp (Small Chemmeen) – 20g
9. Mackerel (Aila) – 19g

If you want a detailed South Indian protein diet guide, just comment “Protein”, and I’ll send you a free pdf! 💪🍛
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#keralaproteindiet #proteinpowder #health #fitness #malayalam #protein taken in Kerala, India by @berzan_007

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a year ago

🥀Here's why your parents should workout.
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#health #fitness #kerala taken in Kerala, India by @berzan_007

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a year ago

Did you know this!? Share and follow for more ❤️
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#malayalam #kerala #fitness #health by @berzan_007

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a year ago

Are airfryers unhealthy or not? Share and FollowFor More❤️
#kerala #fitness #airfryer #health by @berzan_007

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a year ago

♂️Testesterone increase was found in fed group and cortisol increase was found in fasted group. One rep maxes of bench, squat and deadlift improved in both group but squat and deadlift one rep max was greater in fed group. Both group had similar muscle mass and fat loss.
#fitness #ramadan #gym taken in Kerala by @berzan_007

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2 years ago

🙄He is asking which is better, creatine or whey protein. My response is that comparing two different supplements with different purposes is not logical.

His first point is that whey protein contains amino acids, whereas creatine only consists of creatine monohydrate. This argument doesn’t make sense because whey protein is not the only source of amino acids—amino acids are the building blocks of every protein.
Later, he makes vague statements like "both have side effects, but whey protein has fewer." This is also not true because both supplements are well-researched and have been shown to be safe. Some people might experience minor side effects like bloating, but this is rare.

Finally, he says that if you can only choose one, go with whey. If he had started his video with this statement rather than asking which is better, it would have made more sense—but his points are still illogical.

In my opinion, if you can only buy one supplement, it would be better to choose creatine because getting enough creatine from food is much harder than getting enough protein from food.
#creatine #fitness #protein taken in Kerala, India by @berzan_007

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2 years ago