In this episode, Ray breaks down how to build your own Levels In Check Plan — a practical 30-, 90-, and 365-day blueprint to bring everything together: awareness, rhythm, food, movement, sleep, and mindset.
This is not a challenge; it’s a lifestyle architecture — designed for real Indian lives, not labs.
You’ll learn:
The 3 phases of rhythm — reset, stabilize, integrate
How to combine food, fasting, and walking routines
The small, Indian-specific habits that create long-term balance
How to make prevention sustainable without perfection
🎧 Listen here :
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Not all glucose spikes come from sugar — some come from inflammation.
In this episode, Ray explores how chronic inflammation quietly shapes your metabolism, mood, and energy.
We cover:
What inflammation really is
How it causes insulin resistance and fatigue
Early warning signs your body gives
Natural, culture-fit ways to cool it down
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Your glucose data tells one story — but your sleep, heart rate variability, steps, and weight complete the picture.
In this episode, Ray explains how to use these signals for awareness — not obsession.
You’ll learn:
What HRV really means and how to read it
How sleep affects your glucose and recovery
Why post-meal movement beats total step counts
How to use weight as feedback, not identity
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
vYou already know what to do — eat better, move more, sleep deeper. The real question is: how do you stick with it?
In this episode, Ray explores the psychology and practical design of behaviour change — how to stay consistent without pressure, guilt, or burnout.
We cover:
Why motivation doesn’t work
How to build identity-based habits
Systems that make consistency natural
Emotional flexibility and self-forgiveness
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Metformin, Ozempic, Rybelsus, Mounjaro — the modern metabolic toolkit is evolving fast. But what are these medications really doing inside the body? And how do we balance them with lifestyle, food, and awareness?
In this episode, we break down:
How GLP-1s work and who they help
The role of Metformin in insulin resistance
The truth about “miracle drugs” and rebound weight
How to use medication consciously, not dependently
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Festivals, weddings, parties — Indian life is full of social food moments. But can you enjoy them without guilt or glucose chaos?
In this episode, I share simple, realistic strategies for navigating eating out and festive meals:
The food-order hack for social meals
Smart dessert timing
Alcohol & glucose
Family pressure & cultural cues
The post-festival reset
This isn’t about restriction — it’s about rhythm. Because your body shouldn’t fear celebration — it should flow with it.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Metabolic health issues are no longer adult problems. Children and teenagers across India are showing early signs of insulin resistance, fatty liver, and hormonal imbalance — often without realizing it.
In this episode, we explore:
Why kids are developing early metabolic issues
What warning signs parents can watch for
And how small, practical habits — food order, movement, sunlight, sleep — can reverse risk naturally.
This isn’t fear. It’s awareness — for a healthier next generation.
🎧 Listen here :
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Let’s talk about something men rarely say out loud — belly fat, chest fat, and body image.
In this episode, I break down the truth behind male fat storage, muscle loss, and hormone imbalances. You’ll learn:
Why belly and chest fat form
How body composition matters more than weight
How to fix it naturally with food, training, and rhythm
This is not about “six-pack fitness.” It’s about metabolic health, self-respect, and rebuilding confidence the right way.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
We often hear stories of transformation from big cities — but what about the rest of India?
In this episode, I share real reversal journeys from Tier 2 and Tier 3 towns — from a teacher in Indore to a farmer in Nashik to a homemaker in Raipur.
These are stories of change built on simplicity, rhythm, and belief — not expensive diets or supplements.
If you’ve ever felt like health transformation requires big-city privilege, this episode will remind you that the most powerful changes begin in ordinary homes — with awareness, not access.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
What if you could understand your metabolism — not through a test, but through your own meals?
In this episode, I walk you through a simple, 7-day Indian meal challenge — where you experiment with your daily food and observe how your body reacts.
No dieting. No calorie counting. No restriction. Just awareness.
You’ll learn how small tweaks — food order, timing, protein, vinegar, walks — can completely change your energy, hunger, and glucose curve.
🎧 Listen here
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
You’ve seen those glucose graphs — the spikes, the dips, the flat lines. But what do they actually mean?
In this episode, we take a deep dive into Continuous Glucose Monitors (CGMs):
How to read your glucose curves like a story
What real-life patterns matter (and what doesn’t)
How to turn those numbers into daily, actionable habits
If you’re using a CGM or thinking about it, this is your guide to understanding what your data is trying to tell you — simply, clearly, and practically.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
The supplement aisle looks like a candy shop for adults — magnesium, omega-3, ashwagandha, greens powder, berberine, fat burners, and the list goes on.
But here’s the truth — not everything that’s marketed as “essential” actually helps.
In this episode, I unpack supplements honestly:
Which ones genuinely support your glucose and metabolism
Which ones are just expensive hype
And how to build your own simple, smart stack the Indian way
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Fasting isn’t a trend — it’s tradition.From Navratri to Ekadashi to Ramadan, fasting has always been part of Indian life. But somewhere between busy schedules and modern diets, we lost the rhythm and started treating fasting like punishment or competition.In this episode, I dive into fasting the Indian way — simple, flexible, and rooted in culture. You’ll learn why fasting works, how it helps balance insulin and glucose, and different approaches that fit Indian lifestyles — from time-restricted eating to traditional one-day fasts.Fasting doesn’t need to be extreme. It just needs to be rhythmic.🎧 Listen here:Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Women’s health isn’t just about hormones or calories — it’s about rhythm, biology, and the social context that shapes both.
In this episode, I explore women’s metabolic health through the lens of PCOS, menopause, and everyday life. You’ll learn how hormonal changes affect insulin and metabolism, why fatigue, cravings, and weight gain are often misunderstood, and how social and emotional stress adds another layer to the problem.
This isn’t a lecture — it’s a conversation about the body, biology, and the invisible expectations women carry.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckWebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
You can eat perfectly, move regularly, and still struggle with unstable blood sugar — because the real story isn’t just about food.
In this episode, I dive into the invisible trio — sleep, stress, and glucose — and how they constantly affect one another. From poor sleep causing insulin resistance, to stress spiking glucose levels even without food, I break down how this cycle silently shapes your energy, mood, and metabolism.
You’ll learn how to recognize the signs, understand your body’s stress responses, and apply simple tools to bring your system back into rhythm.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheck
Website - https://levelsincheck.com/
We talk so much about sugar — but the real story isn’t about sugar itself. It’s about how your body handles it.
In this episode, I break down insulin resistance — the silent, hidden condition that develops years before diabetes and affects your energy, mood, fat storage, and cravings.
You’ll learn what insulin really does, how insulin resistance builds over time, what early warning signs to look for, and how simple lifestyle changes can help reverse it.
If you’ve ever felt tired after meals, constantly hungry, or stuck in a weight loop — this one’s for you.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckwebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Snacks are where most of us lose control — not meals. The chai biscuits at 5 PM, the airport samosa, or the “just one” laddoo during Diwali.
In this episode, I talk about how to snack the Levels In Check way — simple, Indian, and realistic. You’ll learn how to balance cravings, control sugar spikes, and stay energized through the day with practical hacks for office life, travel, and festivals.
This isn’t about cutting out joy — it’s about keeping rhythm and balance, so your body stays steady while life stays full.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckwebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
Most people don’t realize their day’s energy, focus, and hunger are decided by the very first thing they eat in the morning.
In this episode, I break down why your breakfast matters — and why starting the day with something savory and protein-rich (instead of sweet and carb-heavy) can keep your blood sugar steady and your mind focused all day.
From poha and idli to chilla and parathas, I share practical Indian breakfast examples and hacks you can apply without giving up flavor or culture. Because the goal isn’t eating “light” — it’s eating steady.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckwebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
What if I told you that a simple 10–15 minute walk after meals could lower your blood sugar by up to 30%? No gym, no equipment — just a gentle stroll.
In this episode, I break down the science behind post-meal walks and why they work so well for carb-heavy meals. I also share other simple movement hacks like walking calls, standing breaks, housework, and squats that can make a huge difference to blood sugar and energy levels.
These are not workouts. They’re easy, everyday habits that fit into real life — and they can transform how your body handles food.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckwebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e
What if I told you that something as simple as a spoon of vinegar, a bowl of dahi, or a squeeze of lemon could change how your body responds to sugar?
In this episode, I explore the science and simplicity of everyday hacks — vinegar, dahi (curd), lemon, soaked chana, and short walks. These aren’t fancy supplements or expensive gadgets. They’re affordable, local, and already sitting in your kitchen.
I’ll break down how each of these works, how to use them in Indian meals, and why they can make such a difference to your blood sugar, energy, and cravings.
🎧 Listen here:
Linktree - https://linktr.ee/levelsincheckwebsite - https://levelsincheck.com/
YouTube - https://www.youtube.com/@LevelsInCheck
Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992
Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e