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Celebrity nutritionist Rujuta Diwekar recently shared three simple yet powerful habits that, according to her, can “make a large impact on your health, fitness, well-being, body composition, and fat loss.” In her Fitness Project 2025 video, she introduced the November guidelines, encouraging people to focus on small, sustainable changes rather than extreme routines or restrictive diets.
Dr Jagadish Hiremath, a public health intellectual, tells indianexpress.com, “Root vegetables such as arbi, suran, and rataru are rich in complex carbohydrates and resistant starch that act as natural prebiotics. These compounds serve as food for beneficial gut bacteria, helping them thrive and maintain a healthy gut microbiome. A balanced gut ecosystem supports the production of short-chain fatty acids that play a key role in regulating inflammation, immunity, and even hormone balance.”
Diwekar’s second guideline focuses on gentle, mindful movement. “It is something that you’ve always wanted to do but something that you’ve been forgetting to do,” she said, referring to a light evening or post-dinner stroll. Unlike brisk walking, she recommends a pace where “you should be able to hum your favourite song as you do it.” She mentioned that in India, this is traditionally known as Shatapavali, while the West now calls it the fart walk. The goal, she explained, is to aid digestion, ease bloating, promote good sleep, and help regulate fasting sugar levels.
A light stroll after dinner helps activate gentle muscle contractions in the lower body, which stimulate peristalsis, the natural movement of the digestive tract. “This improves digestion and prevents post-meal bloating or acidity. Unlike brisk walking, which can redirect blood flow away from the digestive organs, a slow and mindful walk supports optimal blood circulation to the gut, aiding efficient nutrient absorption,” mentions Dr Hiremath.
The third guideline is about reclaiming one’s relationship with rest and routine. Diwekar advises, “Stay away from every screen 30 minutes before bedtime and 30 minutes on waking up.” She explained that this helps the body “feel in sync and in rhythm with the sun and the moon and the stars,” while allowing the mind to relax and process the day. “It allows you to delete unwanted memories from your own head and it actually lets you feel more like yourself,” she said, adding that these quiet, screen-free moments support both mental and physical restoration.
Dr Hiremath confirms, “Over time, this practice improves sleep efficiency, enhances cognitive focus, and stabilises mood. People who follow this routine consistently often report fewer energy slumps, better hormonal balance, and improved emotional regulation throughout the day.”
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.
