We have enough and more sunlight in India, then why do we lack in the one vitamin that sunlight provides — vitamin D? Is it because of our modern indoor lifestyle, or the rising pollution levels?

In this episode, host Anuja Jaiswal, a Senior Assistant Editor with TOI, has a candid chat with Dr Ravinder Goswami, AIIMS professor and a Shanti Swarup Bhatnagar Prize-winning endocrinologist. Together, they unpack the ‘sunshine vitamin’ paradox: why vitamin D deficiency remains widespread in sunny India.

Dr Goswami breaks down the vital, interconnected roles that vitamin D and calcium play in maintaining a healthy skeletal system and supporting functional biology. The conversation highlights the mechanism behind natural UVB absorption through the skin, the limitations of food fortification, and why common modern lifestyles — like working long hours indoors behind glass windows — hinder natural vitamin D production.

Listeners will also gain crucial, practical insights into safe supplementation practices, navigating seasonal variations, and managing deficiency risks associated with aging, obesity, and specific medications.

Before you tune out, be sure to listen to the nutrition power tip by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

01:01 - Skeletal and Functional Role of Vitamin D

01:51 - Natural Synthesis of Cholecalciferol in Skin

02:48 - Sunshine Requirements: UVB Rays and the Optimal Time of Day

03:37 - Sun Exposure Myths vs. Realities (The Surya Namaskar Distinction)

04:17 - Why Window Glass Blocks Vitamin D Synthesis

04:48 - Nature’s Safety Valve Against Vitamin D Toxicity

05:15 - Impact of Winter Weather and Urban Pollution

06:19 The Limitations of Dietary Sources (Fish, Eggs, and Mushrooms)

08:15 - Food Fortification Strategies in India

10:03 - High-Risk Groups: Medical Conditions and Drug Interactions

13:57 - Lessons from History: The AIIMS Groundbreaking Studies (1998)

19:13 - Supplementation Schedules and the Danger of Injectables

26:13 - Understanding Biological Feedback Loop (PTH & Hypercalcemia)

Jonty Rhodes’ eyes just light up when he sees a red cricket ball. You throw one at him, he catches it cleanly and then pretends to throw it back, startling the daylights out of you. This is Jonty that world’s top cricketers had come to fear in the 90s and early 2000s. He was lightening quick in the outfield, could pluck impossible catches out of thin air and hit the stumps from any angle.

At the centre of the terror he created on the field was his incredible fitness – a facet of cricketing discipline not many players then appreciated. Those were the years of pot-bellied Ranatungas and lazy geniuses like Inzamam-ul-Haq. Fielding, and thus top-notch fitness, was not counted as a core requirement for a cricketer. Jonty changed that forever.

At 56, now long retired from international cricket, Jonty is still incredibly fit. He now spends a lot of lot of time in India, mostly by the sea in a Goa fishing village. In this podcast, we ask him about his fitness secrets, why the Rhodes don't stock sugar in their kitchen, and why he prides himself in being the best sleeper in the family.

Don’t forget to listen to the nutrition power tip in the end, by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/)

Chapters

0:48 - My fitness is functional…it’s about mobility

2:10 - There is no sugar is our house

5:10 - Movement for my family is exercise

7:02 - Jonty’s three mantras to keep fit

9:00 - Your food is your medicine

12:00 - Some supplements are necessary

13:24 - Recovery is just as important as exercising

14:30 - I am not biohacking to live to be 150

Why do we get “butterflies in the stomach” when we’re nervous? We have all felt that at some point in our lives, right? It’s because our gut microbiome directly communicates with the mind. That’s why the gut is often called “the second brain”.

In this episode, host Srirupa Ray, an Assistant Editor with TOI, dives deep into the fascinating world of the gut-brain axis. Joining the conversation is Dr Prateek Sharma, a leading gastroenterologist and professor at the University of Kansas, United States. Dr Sharma, also president of the American Society for Gastrointestinal Endoscopy, explains more about that “gut feeling” we all get, and how a healthy gut can keep both the body and mind on track.

While acknowledging that 95% of the body’s serotonin (happy hormone) is associated with the gut, Dr Sharma clarifies right at the beginning that a healthy gut isn’t a silver bullet for happiness. Instead, mood and well-being are part of a complex “team effort” that relies heavily on sleep, stress management, and physical activity. Under the microscope, a truly healthy gut is defined by three pillars: diversity, stability, and resilience.

The conversation also tackles modern dietary habits, from midnight cravings and the global “GLP-1 weight loss drug boom” to the widespread over-reliance on over-the-counter acidity pills and packaged probiotics. Dr Sharma dispels common social media myths regarding “gut detoxes”, emphasising that India’s rich tradition of fermented foods — like curd, idli, and kanji — offers far superior, natural benefits compared to processed supplements.

Ultimately, the episode highlights that a sluggish gut cannot be fixed by diet alone. True digestive wellness requires looking “beyond the kitchen” to establish consistency and simplicity. To keep our second brain functioning at its best, Dr Sharma champions a return to foundational, non-food lifestyle rituals: honouring regular meal times, prioritising sleep, avoiding the traps of ultra-processed foods, and practicing the time-tested habit of taking a short, gentle walk after meals.

Don’t forget to listen to the nutrition power tip in the end, by nutritionist Sangeetha Aiyer (https://www.rewriteyourstory.in/).

Chapters

00:14 – Demystifying the "Gut Feeling"

01:05 – Physical Reactions to Stress

01:32 – Serotonin and the Gut-Happiness Link

01:52 – The Complexity of Mood and Happiness

03:35 – Anatomy of a Healthy Gut

05:51 – Do Microbes Control Our Food Cravings?

06:55 – Cravings as a Team Effort

08:24 – Beyond Clean Eating: Mindful Practices

09:40 – The Gut’s Love for Rhythm and Movement

11:22 – The Chicken-and-Egg Stress Dilemma

12:28 – Identifying Stress-Induced Symptoms

14:18 – The Global Issue of OTC Pill Abuse

16:16 – Dispel the Myth & Spot the Warning Signs

18:05 – Balancing Protein, Fiber, and Water

20:35 – The GLP-1 Weight Loss Boom