FITTR

FITTR Preventive Healthcare Reimagined - Helping people live longer and better
(1251)

12/08/2026

We’ve been keeping something from you.

This is your sign to stay tuned.

Excess body fat is hormonally active tissue that can throw your internal chemistry off balance. Fat cells contain an enz...
12/08/2026

Excess body fat is hormonally active tissue that can throw your internal chemistry off balance.

Fat cells contain an enzyme called aromatase, which converts testosterone into estrogen. The more fat you carry, especially around the belly, the more this conversion ramps up.

Over time, this subtle hormonal shift can drain your energy, make it harder to build or maintain muscle, and even leave you feeling mentally foggy.

It’s a self-reinforcing cycle: more fat leads to lower testosterone, which can make losing that fat even tougher.

Breaking the cycle often starts with small, sustainable changes in movement, nutrition, and sleep.

Sources: PMID: 39833659, 24163704, 39473678, 32499757

(Weight loss, Visceral fat, Obesity Exercise, Nutrition, Sleep, Weight lifting, Stubborn belly fat, Muscle Mass, Health, Fitness, Preventive Health, Strength training, FITTR)

At 76 kg, I was taking care of my children while managing my home and work responsibilities. I was there for everyone bu...
11/08/2026

At 76 kg, I was taking care of my children while managing my home and work responsibilities.

I was there for everyone but myself, and slowly, my health started slipping.

I decided to work on my lifestyle, but without the right guidance, I struggled to make real progress.

While I was still trying to find my way, a herpes virus infection in my right ear led to facial palsy.

I couldn’t close one eye. But the hardest part was looking at my baby and not being able to smile.

The constant worry about whether I would ever feel normal again slowly turned into severe anxiety.

But somewhere inside, I still wanted to feel like me again.

That’s when I found FITTR Coach Pratham Wadhwa. With his guidance, I stopped treating fitness like a list of things I had to give up and started building a routine I could actually sustain.

Over 3+ years, I went from 76 kg to 52 kg and sized down from XXL to S. Slowly, the fatigue I once carried turned into energy.

This is my story of finding myself again.

Comment “TRANSFORM” to start your fitness journey.

(weight loss transformation, working mother fitness, sustainable fitness, self confidence, fitness journey)

Your meal quality decide your health. Ultra-processed foods such as packaged snacks and ready-to-eat meals, are often hi...
11/08/2026

Your meal quality decide your health.

Ultra-processed foods such as packaged snacks and ready-to-eat meals, are often high in calories, refined carbohydrates, unhealthy fats and salt, but low in fibre.

They are easy to overeat and may encourage excess energy intake and weight gain.

As body fat increases, fat can accumulate around organs such as the liver and pancreas.

This visceral fat is metabolically active: it releases inflammatory chemicals that interfere with insulin action.

Over time, this insulin resistance can raise blood glucose and increase the likelihood of type 2 diabetes and related metabolic disorders.

PMID: 41979462, 37424296, 38688162, 30744710

(Metabolic health, diabetes, insulin resistance, weight loss, obesity, Preventive health, longevity, fittr)

I was fit, strong and doing well at 53 kg.Then peri-menopause happened. Hormonal changes brought sudden weight gain and ...
10/08/2026

I was fit, strong and doing well at 53 kg.

Then peri-menopause happened. Hormonal changes brought sudden weight gain and one health issue after another.

I faced a few more setbacks like high BP and typhoid that left me weak for months and I stopped feeling like myself.
At 68.5 kg, I decided to transform myself.

Over the next 16 weeks, I lost 16 kg by rebuilding my routine and staying consistent with it. The FITTR community gave me the knowledge, inspiration and support I needed to keep moving forward.

Slowly, fitness became a part of my life again.

My strength returned. My biomarkers improved and most importantly, I today see myself with pride. And hey! Today, I am a fitness coach too.

This is how I turned struggle into strength.

Comment “TRANSFORM” to start your fitness journey.

(perimenopause transformation, self transformation, women’s fitness, fitness after 50, sustainable weight loss)

Skeletal muscle is your secret health weapon holding the keys to better blood sugar, good metabolism and a longer, healt...
10/08/2026

Skeletal muscle is your secret health weapon holding the keys to better blood sugar, good metabolism and a longer, healthier life.

It accounts for ~ 50–66% of glucose disposal after a mixed meal and ~ 80% under high-insulin conditions.

It preserves insulin sensitivity & ensures stable glucose uptake by maintaining low levels of toxic compounds such as ceramides, ultimately reducing risk of Type 2 diabetes by ~44%

It also prevents excess blood glucose accumulation by providing metabolic flexibility ensuring efficient fuel use (either glucose or fatty acids depending upon energy i.e., food availability).

By reducing inflammatory molecules and visceral fat, it actively prevents cellular and organ-level damage caused by poor metabolism and excess glucose accumulation.

Short, regular strength-training sessions, using body weight, bands, or weights, are enough to support strong muscles.

Sources: PMID: 39984910

( Muscle mass, Weight lifting, Stubborn belly fat, Muscle Mass, Health, Diagnosis, Longevity, Fitness, Preventive Health, Strength training, FITTR)

lifting masa

Sometimes, trying is not enough.Arthritis made my daily movement difficult. There were days when I felt like giving up.I...
09/08/2026

Sometimes, trying is not enough.

Arthritis made my daily movement difficult. There were days when I felt like giving up.

I had very little strength and energy to get through the day. On top of that, my digestion was disturbed and I was constantly bloated.
Still, I kept trying to be more active. Tried to get fit, but didn’t see the progress I hoped for. Even the weight I lost eventually came back later, leaving me even more stuck.

That’s when I decided I needed the right guidance. With Dr. Kashmi Sharma, I started working on sustainable fitness habits. But one of the biggest things I learnt along the way was to be patient with my body and mind.

Slowly, the small wins turned into a big victory.

My bloating and indigestion reduced and my appetite came back. I also noticed my joints getting better. Over nine months, I went from 68 kg to 61 kg.

More than the 7 kg I lost, I’m grateful for everything I got back - my strength, energy, and a mind without anxiety.

This is how I gave my body the time it needed.

Comment “TRANSFORM” to start your fitness journey.

(rheumatoid arthritis fitness, strength recovery, sustainable weight loss, fitness with guidance, confidence transformation)

Could taking the stairs be the ultimate brain hack? Climbing stairs quickly delivers a surge of oxygen and glucose to th...
09/08/2026

Could taking the stairs be the ultimate brain hack?

Climbing stairs quickly delivers a surge of oxygen and glucose to the brain, increasing cerebral blood flow within minutes.

This fuels the prefrontal cortex and hippocampus, sharpening focus, working memory, and mood via catecholamines and endorphins.

Repeated bouts train the brain to switch tasks faster, improving cognitive flexibility and convergent thinking.

Over time, this activity raises brain-derived neurotrophic factor (BDNF), a protein that nurtures new neurons and strengthens synapses, especially in memory centers.

Stair climbing also builds leg muscle, which releases myokines that signal the brain to protect itself against aging.

Together, these mechanisms make daily stair use a powerful, accessible brain booster.

Sources: PMID: 31681096, 38167465, PMID: 26973113

(Physical activity, Movement, Insulin Resistance, Hormones, Heart health, Blood sugar, Blood Pressure, Stroke, Diabetes, Biological Resilience, Recovery, Obesity, Fat loss, Exercise, Health markers, Diagnosis, Longevity, Fitness, Preventive Health, Strength training, Resistance training, FITTR)

08/08/2026

Progress ka pata nahi,
par excuses ka sur bilkul perfect hai.

Can vitamin D deficiency mess up your periods?Studies show women below 30 ng/mL have up to 5× higher odds of cycle disor...
08/08/2026

Can vitamin D deficiency mess up your periods?

Studies show women below 30 ng/mL have up to 5× higher odds of cycle disorders.

However, levels ≥38–45 ng/mL progressively improve ovulation and live birth rates after fertility treatment.

Vitamin D acts like a hormone in the ovaries and brain regulates genes that produce estrogen and progesterone, supports follicle maturation, and keeps insulin sensitivity in check.

When levels drop, follicles grow slowly, ovulation delays or fails, and cycles lengthen or stop.

Low vitamin D also lowers estradiol and can raise androgens via insulin resistance, further blocking ovulation.

Without regular ovulation, the hormonal rhythm that drives a predictable period breaks down, leading to irregular or absent bleeding.

Thus, restoring vitamin D to ≥30–45 ng/mL supports regular ovulation and cycle rhythm.

Sources: PMID: 27186859

(PCOS, Hormones, Fat loss, Exercise, Deficiency, Sleep, Weight lifting, Stubborn belly fat, Muscle Mass, Health, Diabetes Reversal, PCOS, Health markers, Diagnosis, Longevity, Fitness, Preventive Health, Strength training, Fitness, FITTR)

Address

7th Floor, Goodwill Byond, Next To WTC, Kharadi
Pune
411004

Opening Hours

Monday 10am - 8pm
Tuesday 10am - 8pm
Wednesday 10am - 8pm
Thursday 10am - 8pm
Friday 10am - 8pm
Saturday 10am - 8pm

Telephone

+918068060300

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