S10: “Pr(ASADH)s” Holistic Health2Harmony Model Explained. (UPdated@15/1/22)

“Loka Samastha Sukhino Bhavanthu” Ancient Verse serves a Modern Purpose.

(The above Indo-Shloka means “The World as a Whole, Being Happy is our Wish!!”), The World’s health, happiness & harmony starts with You & us as healthy & happy Individuals. Lose what is excess(FAT/Illness/Bias) & acquire what is needed(Strength/Wellness/Basis). By learning to use the Pr.ASADHs Health Formula. .I.e “Proper (Health/Happiness/Harmony)= Pr(Awareness+ Sleep+ Activity +Diet +Habitome)= Inter-External Harmony/Homeostasis.

A Formula or Functional_Equation takes form of f(A)= f(x)+f(y)+f(z)..etc Similar Formula for Healthy life is proposed as Property(Functions) of Healthy i.e Pr.(Health) = Priority/Property of Pr.(Attitude-Stress+ Accountability+DOSE_hormones+ HealthyRiskfree_Habitats).

Credentials & Disclaimer: I am a child of 2 Doctors(MBBS, DLO-Dad and DGO-Mom) and have a very close view of the medical domains, I am a certified HFI(Health &Fitness Instructor) from the SPARCC-Institute_India, This is a model I Developed from my personal experience, experiments & insights of Healthy Living. The Intent is to help-all and hurt-none. Request to use these points as guidelines and work with your personal healthcare professionals & Medical-Consultants to avoid any risks of misunderstanding and complications. I can be professionally consulted for personal-family health/harmony-coaching if you wish too. -GRP.

The Higher Purpose here+now Is: For me+us, my+our family and all of the society to be capable of living 100+ (healthy, happy & harmonious) years serving our Higher purposes with truth and compassion.

This is an explanation of the PrASADHs Diamond-Kite Health model introduced earlier in Share2 S2: with reasons why its acronym as Pr(ASADH) close to Prasada. as an humble attempt and proposal. This helped me loose weight/fat of about 16-18kgs in 3.5Months(108 Days) & gain a toned physique. Effectively(Rational), Efficiently(Optimal) and Environmentally(Natural).

Introducing the System in an acronym Pr(A.S.A.D.H) Diamond Kite Model for holistic health transformation and management.

Here is the list of the factors in the Model. I shall explain it as simple as possible and try to give the basis and references via hyperlinks to the concepts. This is the condensed form of “What it is”.. the HOW it was arrived at and WHY it works in this model and my personal journey of discovery and practice with photos, charts and videos it would get lengthier it may be appropriate for followup posts, article or a book. This is an open access article anyone may explore, learn, adopt, experiment and practice it while spending some time understanding the key ideas integrated in the model, If you want to customize, expand and develop over it too your welcome to do so, you may connect with me the author and ideator of this model through your comments below at the end.

The Pr(A.S.A.D.H) Health Model

1. Pr stands for the Approach of Proper-Practice leading to right 1.Process & 2.Progress.

What Is Proper Practice?: Proper in this context it is genuine, true, standard, recommended, apt & right way, right amount and at right timing as theoretically preferebly having a science based understanding. Practice is applying the theory regularly, frequently and at right intervals so as to have evidences for documenting. The Process+procedures precribed for right living by proper guide resources,Scientific Literature, researchers, Scholars, experts, coach, mentors or from the right community. Theres a need for fitness practioners to connect with prescribed information with the proper, relevant & authorized sources. Doing due diligence ourself is the Preparation for all the information and beliefs we and our family hold/ assume/practice as true and habitual customs. I have tried through personal research in this area to connect and collect authoritative resources, integrate it and apply it effectively through the Model devised here. The processes can be further explored & understood by clicking on the blue hyperlinked texts. Thus the Proper Precise Practical Process of the below 5 Steps(A.S.A.D.H) aims to lead to good progress in the health and fitness journey. Proper Preparation is essential. “If we fail to Plan we Plan to Fail“, There is a design principle which explains this simply in a short way it is Form follows function the forms of our body-health whether obese or lean-muscular depends on the daily-functions(Outcomes) that we use it for daily & consistently. If we make our functioning well we will also achieve a corresponding form. Physically and philosophically I am an admirer of Bruce Lee(The Lean & Mean Sensei). Find your ‘ideal person‘ for emulation make sure they are physically, emotionally, morally and spiritually sound whom you like to choose for their attributes in these particular area of Idol for health.

2. A is : Awareness-Attitude (Click on Blue Texts for more details)( Primarily the Intellectual & Mental Factors)(NeoCortexFunctions)

Proper Awareness about our self is the first step. What is our current status of health should be Attended, Audited and Assessed. This Model 1.0 Uses the below basic Indicators 1: Our Weight 2. Our Waist Size considering our height, age and gender.

Click on blue Texts for calculators.. For Deeper Analysis there are more parameters like Calories burnt, MBR,HR,BP, Sugar-Hormonal Levels & HRV which are considered That’s for the Advanced Model 2.0, Where It uses sensors and smart fitness bands. Also to be accounted is the genetic(Natural) and historic(Nurtural-Environment) factors and predispositions. When the whole Brain-Heart-Gut connection is made self aware the Triune brain and CNS Polyvagal nerve and all linked systems will get closer to coherence and systemic homeostasis will make one move from survival, to revival and thrive mode with consistency.

1.BMI 2. Body Fat % Measure and Treasure it with Date! Your going to Change this to your Ideal Weight and Waist size.

For eg: My Height is 173.5cms, Weight was 86kgs which gave a BMI of 29 was Over weight/ Obese and my Ideal weight for normal BMI22 is 65.10Kgs. and I calculated my BodyFat% at 29% which was near obese with Waist size of 37″. These can be approximately estimated/calculated too with last 2 digits of you height in cms( in my case 173cms) which comes to 73kgs for this height and the old slimmer waist size of 32″ related to oldest healthy weight recorded at 68 kgs. Thus Proper assessment and target weight and waist size is fixed in for Proper Awareness.

Record it weekly or daily Our must haves are 1.A Lengthy Mirror 2. A measuring Tape 3. A weighing Scale(Digital Precision Preferred) 4. A Record Chart, GraphSheet or logbook or health app. GRPs BMI-Management Mantra “MEASURE IT, TO Monitor,MANAGE & Master IT. M2-3M.

Proper Attitude of Self Belief and will power is required. We should be clear on why you need to reduce weight and what is the Ideal Weight & waist you have as target. write it down and share your goal with your family about your intent. Have an attitude of strong resolution and put it up on mirror so it can be seen daily. Be honest and open with yourself. Take a Selfie in tight dress so you can see your body and be completely aware of it. Have an attitude of gratitude for your body. Positive attitude about your body is part of the first step. Take up the Challenge as your Attitude will determine the altitude of your rise in being fit. I encountered resistance for change in self and surroundings for example the change of Diet & timings was initially constrained by family dining timings and culture. I had to convince and compromise with my family. I had experienced discomfort with the attitudes at workplace cafeteria to explain my veganish reducetarianism to others, or communicate about the fortnightly fruit fast on ekadesi days. These attitude changes are not only internal but is linked to external attitudes as well. The awareness attitude towards the 5 factors below will determine successful personal health management.

3. S is : Stress-Sleep Management (Mainly Mid-Mammalian brain Function)

Proper Stress-Sleep Practice is Required: Stress&Sleep Affects our body bio chemistry very much, Know your levels of Stress and sleep you are getting in your daily life, accordingly the stress and sleep management techniques may be utilized for good benefits in Fatloss/ Muscle-gain and our General Wellbeing.

Know your Sleep Chronotype and sleep needs, I have currently a BEAR Sleep-chronotype and my GRP sleep window is from 11pm-7am (8-hours as I’m a Bear Sleep’Chronotype) (Trying to gradually move it to 10-5am Sleep-Window)

4. A is : Activity-Accountability (Reptilian Brain & Physiological Factors)

Practice Proper Activity Is number One Reason for Muscle Gain, I Do my yoga & exercise workout till I sweat the fat out for 30-45 mins daily early before taking bath and breakfast. My belly Breathing pranayama practices helped me to fine tune my Metabolism and internal mechanisms. Find a ledge for getting an edge, I stretch and warmup for 10 minutes, Do Squats, HIIT drills, pullups and pushups, Dance therapy, abs workout, Suryanamaskar on the roof, Boxing and gardening, walking, jogging on terraces on different days. I make sure I sweat as much as possible before breakfast with a higher heart rate cardio exercise this is a good calorie & fat burner. So my body goes into ketosis or fat burning mode. Using Progressive loading I increased my Biceps from 32cms to 35 cms and have a well toned muscular physique with flatter abs(I acknowledge my arm wrestling buddy Brother-A who does pushups daily and had been a tough opponent (4 times Undefeated) at AW). It’s good to maintain a daily activity tracker also u may use the fitness bands for recommended 8000 steps per day(Cumulatively about 5-6kms daily). The polar opposite to proper daily activity is a sedentary lifestyle with zero hours of exercise per day/week will lead to weakening of internal organs & systems & fattening of viscera and belly.

Practice Proper Accountability– I chartered my journey with an accountability chart on my mirror and regularly sharing my achievements of incremental weightloss with my friends and health groups this made me very accountable for myself and my groupmates. I made a dare to bare my journey as authentically as possible. This made me respect and take responsibility for my body, my habits and my life. I am accountable for myself and my health. I was frank about my weightloss journey. I see this is a great challenge for many of people who were ashamed even to mention their weight or waist sizes. If we dont acknowledge out current reality to self and others especially to empathic people its difficult to change our reality. Do not be in denial be accountable. Another issue we can handle with accountability with bad habits & addictions (Sugar,Caffeine,Nicotine,Alcohol,SM,Porn Internet etc). I had sugar and Internet WA/SM addictions I utilized the Overeaters anonymous app and screentime monitoring apps and it helped me stay sober from April 1 till date. Also I had many accountability partners in the journey who I connected with spoke openly, frankly and honestly about my thoughts, feelings, urges and desires this helped me very much (Thanks Ram, Sudesh,PS and Mathan) for being my sounding boards. This blog is one of the ideas discussed with Ram. Do find your accountability partners and supporting communities. If you dont have such resources & need them do connect with me. One such communities created for focus on health is the Ri-HabsGroup 4 Right Habits(link to join in S2 post). I also made use of affirmations,pacts, visualizations, Memory Bands, for accountability. See what may work for your life and situations. Update of 2/1/22.. Accountability-Association of Challenge Mitras helps to keep things in check due to pleasurable peer pressure. We share peer-inspirations in the space of 21day Challenge Mitraaz(started on 21/12/21 to 10/1/22).

5. D is : Diet-DOSEage (This is the primarily the Primal Brain function/Reptilian Brain)

Proper Diet Is the number 1 Reason for weight loss, I follow the below 3 principles in my diet and in this model. first important is your level of water intake. I keep myself well hydrated. The key here is to have a balanced, nutritious, and calorie deficit diet according to your current weight & activity level from about 500 to 1500 calories/day for weight loss(Ketosis+), 2000-2500 for weight gain(Glycolysis+, 1500-2000 calories for maintenance(Ketosis+Glycolysis) . I used to visit the fast food and restaurants often in the noon where I used to have calorie dense foods I named it KFC(KingsizeFreakingCalories)diet(Highy Processed Foods) and now at home I am able to control it to PFC Diet i.e (Proper: Protein, Fibre(Fruit&Veggie) &Fat, Carbohydrates) Diet (Low/Unprocessed Raw Natural Products). To be precise and complete it’s the 5 elements WCPFm– Water,Carbs,Proteins,Fibre &Micro-Nutrients, got from LFVCH– Liquids, Fruinuts, Vegetables, Cereals & Herbs.

Diet is not fasting or starving.. Diet is the duet between your gut and all that reaches/houses it(Food, Water, Panchatatvas, Biome). What(Products), when(Period) and how(Process) all 3 matters to for a Proper duet/diet.

I have found and subscribe personally to the below forms for ‘Diets’.

1. Satvik Diet(Goodness Principle)
2. Reducetarian Diet(Veganism) LongLife_BlueZone Diet
3. Moss Diet(By Mantena Satyanarayana a Naturopath I was born in Telangana) Its Maternal Roots
4. Intermittent Fasting: My GRP food/Diet-window is from 11am to 7pm(11:00-19:00hrs) (Complementary to Sleep Window (11pm-7am(23:00-07:00)).
5. Keto-Paleo-Raw Diet
6. Zero-Oil(Bimal Chajjer, SAAOL)Atkins.

Proper DOSEsage I took doses of below herbs, foods & things as an help for fitness. It helped control my DOSE Levels( Dopamine, Oxytocin, Serotonin, & Endorphins), also the overall Biochemistry of our body is determined by few critical hormones. For example The Testosterone-Estrogen ratio levels correlates to the level of Musle-Fat(&Waist-Hip)Ratio consisting in the body for troth (GRP Orginated word when there is trinity as Both is for binary) males , females and intersex genders. My mother is a gynaecologist and she is terrified at the cases young women are getting at an young age, there is a connection between hormonal levels and the ASADH-factors. I purchased for her and a sister the PCOD book, These below Doses you may take on different days of the week you may adopt as per your preferences.

1. Jeera Tea
2. Shanka Pushpi Tea
3. Sunlight Exposure
4. Lauki-Pumpkin Juice & Apple Cidar Vinegar
5. Lemon Juice & Citric Fruits
6. Kadha or Kashaya

6. H is: Habit-ation-Harmony (This Involves the whole triune brain and other brains as well)

Proper Habits & Habitation is the Subtle differentiation in this 5Factors, The Habit of using small plate for meals, of drinking water of sleeping in a dark and soundless & EMF less room helped me, also I recommend you for taking detox frequently both Bio-Detox by cleaning your Room, house & neighbhourhood externally and internally by taking Castor oil and laxatives & Fasting once a week or fortnight, this helps Also have a digital Detox as often as you can. Also avoiding plastics and living close to nature and away from pollutants as much as possible. Get as much pure Air, Water, Food, Products & Sunlight as possible. I use only stainless steel bottles and clay cup or natural organic material as possible. This is where in these current times our habitation & habitat is risky and challenging due to the epidemic(Biological Reason) & lockdown(Socio-Economic Reasons). This becomes a critical factor of survival & health.

Practicing Harmony: All above factors(ASAD) are like instruments and when they are not synced it creates noise and disharmony. When there is Harmony it creates a flow, a rhythm where the music of our lives can be expressed in beauty. Meditational Practices like Dhyana, Vipassana, Mindfulness, Silence, AOL, etc are scientifically proven to be beneficial . I have recommended installing the Waking up app for Meditations It is a secular system of meditation, you may follow as per your own individual traditions and background. I have been touched by these harmonizing practices listed alphabetically below:

1. Aurobindo Integral Yoga, AOL–ISHA
2. Heartfulness & PAM Meditation By Master Babuji Maharaj (HQ Kanha close to my place of Birth) Heartapp
3. HeartMath Meditation
4. Jesus Prayer Meditation
5. Mantra Chanting Meditation(108Times Min/day)(Center Close to my place of Graduation) The RKHill Temple.
6. RajaYoga BK meditation
7. RamakrishnaMath, Sri Ramanashramam.
8. Twin Heart Meditation
9. Vipassana Meditation(also close to my Masters Institute)
10. Yogoda Satsangha by Paramahansa Yogananda.

you may try , explore and see what harmonizing practices you may adopt in your life. H also refers to Healing practices, most of us who have physiological health issues(Body) can find its roots in the mind (psychological factors), which in turn has links in environment(Sociological factors). Understanding the depth & breadth of issue is easier to do using the Pr(ASADH)s health model. By doing the earlier 4 Steps we will be close to achieving harmony and happiness through health in our lives.

Finally these 6steps and critical factors are what is integrated as Proper Practice of (Awareness-Attitude, Stress-Sleep, Activity-Accountability, Diet-DOSEage, HABITation-Harmony) in Pr(ASADH)s DiamondKite Model for Health Management. I believe a Healthy world starts with a healthy Individual. Healthy self leads to happy families, offices and communities leads to harmony in the world. Be the Peace and healthy person you want to see in this world..

My Best wishes for practicing these Kite Principles.. The Kiters are Tough like a diamond and lite as a kite..

Trying at a rough intuitive Formula,

Proper Ideal Weight/Waist Health Mgmt=AwarenessAudit (DeltaActivityLvlNeeded -(DeltaDiet-DeltaStreep))*(Harmony of Habits & Habitations)

Simplified Pr.ASADH’s Formula for HealtHarmony Pr(He)=F(A).F(S).F(A).F(D).F(H)

Thus Pr(Health)=Pr(ASADH)

Pr(Harmony)=Pr(ASADH)= Pr(Associations. Sleep-Stress-Systems Management. Area-Environment. Doctor+Dost. HelpCare+ HealthCare).

We all are being effected by low quality & access to health-care, and issues are more compounded by lack of help-care.

Health is a very complex subject and topic this is my humble attempt to try to simplify and apply for my self to help my progress and evidently it has done so in target parameters of Weight, waist size and biceps girth. This is just the beginning there are multiple Bio-Medical parameters for health which needs to be thoroughly considered to lead a healthy long life. My goal with this post is to create blue health zones in India. Hoping this is a small step in the larger journey for us all.

Thanks& Regards,

GRP (GainMastery, ReachGoals,PublishWorks)

I request you to leave a feedback or comment after you read below as it could help in improving the model, materials and content with TESTimonials. I may hav missed out some critical point or made a mistake in presenting the information or it could be created in a better way if you find any scope for improving please share it for a possibility of better health model.

A poem (Me, My Fat & Our Journey)

In my old photos I looked as tiny as the ants,

I grew big thanks to my parAnts, Uncles & aunts,

I fed on Ice Cream, Colas, Cakes and Chocolate,

Got cavities, chubby big belly and it was too late,

I looked like an elephant wearing a tight pant,

“My potbelly is seen” was my heads constant rant,

As I felt shy, ashamed, guilty and filthy seeing fear in my fat belly,

I made a resolve to solve these issues by using our smart grey jelly,

I researched, read, realised & practiced and found a way,

I became lean, mean, clean & my ideal self’s here to stay,

I share this journey, model and lessons learnt to all who may need it,

Writing & improving so it reaches souls reading & who may lead with it.

I have battled the inner and outer demons in the dark,

Winning it over with light and delight, I offer here a little spark,

This can rekindle the fire in our belly to achieve our life goals,

As we master the soul calmly, even as the hungry beast growls.

Using the Pr(ASADH)s Model of Integrated holistic health,

Ideals are seen in mirror, scales, belt & self, More health, less stealth is wealth.

I dedicate my self and work for the higher purpose with prose,

Visibly Life has three sides always like the petals, stem and thorns in a rose.

So too it seems life is beautiful, useful and ugly all at once seen very close,

Upon deeper introspection what gives us the flower-fruit is really the roots,

This is what is the hidden, under the soil the cause for all the shoots,

Go deeper, Go deeper, and the spring of elixir will spring in you,

As above so below, as below so above,

Its Cyclic and spiral the dance to live.

By GRP(Grit,Reason,Pur(e)p(r)ose)

My purpose Is for Pure Prose

My gratitudes to all the dear souls on a fatloss and health gain journey.. Never Give Up.. You can do it..

Top Medical References are listed here:

1. https://pubmed.ncbi.nlm.nih.gov/

2.https://www.webmd.com/

3.https://o360.com/blogs/top-10-medical-websites-for-patients/

After reading you need clarifications of concepts in model, deeper understanding and explorations in learning or personal accountability resources or personal coaching and mentoring do reachout to me I would provide as needed. I and my groups are accessible through comments, email and on WhatsApp Consultations.

Linked Resources are in the Hyperlinks, You may go to the Index Page for Further readings

https://wa.me/c/918197406465

If you found this post of Value: Do read the related post of International Yoga Day.. https://grpvcare2dare.design.blog/2020/06/21/international-yoga-day-2020-target-achieved-16kg-fatloss-prasadhs-holistic-health-model/