We’ve been told for decades that fat makes us fat—but what if that’s wrong? In this episode of Urban Living with Swarna, we unpack the truth about healthy fats, cholesterol myths, and the science behind what really fuels your body. Learn which fats to embrace, which to avoid, and how to eat for long-term heart, brain, and hormone health.
Research Links:
1) Every 5 g of Olive Oil Matters: Reducing CVD & Mortality—A Meta-Analysis from Frontiers in Nutrition
2) How Omega-3s Shape Cholesterol: A Dose–Response Meta-Analysis on Triglycerides & non-HDL
3) Key Findings from Recent Research (PMID 29635493)
4) Dietary Fatty Acids & Metabolic Health: Mechanisms, Outcomes & Emerging Evidence
5) How Much Olive Oil Affects Cholesterol? Evidence from Controlled Trials
6) New Perspectives from 2024: Fats, Health & Nutrition in Latest Frontiers Meta-Study
7) Comparative Cardiovascular Effects of Fish Oil vs Krill Oil: A Cellular & Clinical Analysis
Feel free to share your thoughts and inputs with me at suwarnajoshi1515@gmail.com.
Listen to my episode on YouTube, Amazon, Apple Podcasts, iHeart Radio, Castbox, and Pocket Casts. Simply look up “Urban Living with Suwarna.”
Some wounds aren’t visible. Growing up, I had parents who were physically present but emotionally absent. They provided in many ways, but when it came to guidance, comfort, or emotional safety, there was silence. That silence shaped me. It forced me to learn lessons on my own—the hard way, the painful way, but also the way that eventually made me stronger.
This episode is my attempt to share those lessons—not as advice, but as lived truth.
✨ Here’s what I explore:
Grief beyond death - grief isn’t only about losing loved ones. It’s also about mourning the love, care, or nurturing you never received. I talk about how this kind of grief lingers and how I learned to name it instead of ignoring it.
Boundaries as survival tools - when family members cross emotional lines or when relationships drain us, boundaries are the invisible shield we need. I discuss how difficult it was to set boundaries with people I loved and why it saved my peace.
Understanding emotions - for years, I didn’t know how to process feelings. I either suppressed them or overreacted. Slowly, I learned the language of emotions - naming what I feel, allowing myself to feel it, and then letting it pass without shame.
Self-worth and identity - growing up without consistent validation often meant I doubted myself in every area. I share how I rebuilt a sense of self-worth that wasn’t dependent on others’ approval.
Money and responsibility - without parental guidance, I had to learn financial independence the hard way. Making mistakes, falling, and rising again taught me resilience and responsibility.
Self-care as necessity - not face masks and spa days, but real self-care: rest, saying no, choosing healthier people, nourishing my body, and protecting my mental health.
💡 The bigger lesson?
That healing is possible. That while we can’t rewrite the past or make our parents show up the way we needed, we can choose to show up for ourselves today.
This episode is for anyone who has ever felt unseen, unheard, or unsupported. For anyone who has had to raise themselves emotionally, even in a house full of people. For anyone who’s still learning, like me, how to break cycles and live with compassion and strength.
If your parents were there but not really there—this one’s for you.
Confused between whey concentrate, isolate, hydrolyzed & vegan protein?
Here’s a quick breakdown of lactose levels & which one’s gentler on your gut!
Listen to my episode here:
Spotify: open.spotify.com/show/01uWEFXAlYmOYADpXsoQVi
YouTube: https://www.youtube.com/@UrbanLivingWithSuwarna/videos
Amazon Music: music.amazon.com/podcasts/a15606a9-96cc-4cfc-a2d7-e17a06cd1b46/urban-living-with-suwarna
Apple Podcast: podcasts.apple.com/us/podcast/urban-living-with-suwarna/id1841342754
Castbox: castbox.fm/channel/id6759698?country=us
Overcast: overcast.fm/ ABRrWpVnipg
Pocket Casts: pca.st/0xacngbw
In this episode of Urban Living with Suwarna, we dive into something many of us feel but seldom talk about: bloating, fatigue, and that heavy, puffy feeling that refuses to go away. I share my own gut journey - blood tests, thyroid struggles, skin flare-ups, energy crashes - and how I discovered that the culprits weren’t always the obvious ones.
I used to think I was eating “healthy,” but my body whispered something different. After paying close attention, I realized there were foods I loved that were not always kind on my gut. Today, I reveal the four sneaky food triggers that always bloated me, and more importantly, the food habits I shifted toward that finally helped me go from bloated to balanced.
What you'll learn:
Why this episode matters to you:
If you’ve ever felt puffy after meals, sluggish mid‐morning - even though you think you’re doing everything “right” - this episode is for you. It’s not about cutting out every food. It’s about noticing what your body is quietly warning you about. It’s about gentle shifts in food habits that bring real change: more ease, less gut discomfort, clearer energy, better skin, more peace in how you feel day-to-day.
If this resonates with you:
Until next time, breathe easy and eat well.
Love,
Suwarna J
Whey protein isn’t always friendly for those with lactose intolerance. 🥛➡️😣It can lead to bloating, cramps, and indigestion because of one missing enzyme – lactase.But don’t worry — I’ve shared the better protein options you can switch to! 💪✨Want to know more? 🎧 Check out the full episode on Urban Living with Suwarna:🎙️ Spotify → open.spotify.com/show/01uWEFXAlYmOYADpXsoQVi🎙️ Apple Podcast → podcasts.apple.com/us/podcast/urban-living-with-suwarna/id1841342754🎙️ Amazon Music → music.amazon.com/podcasts/a15606a9-96cc-4cfc-a2d7-e17a06cd1b46/urban-living-with-suwarna▶️ YouTube → https://www.youtube.com/watch?v=s9knhrqMYLs👉 Or simply look up “Urban Living with Suwarna” on Spotify, Apple Podcast, Amazon Music, or YouTube.Sounds relatable? Email me your thoughts at suwarnajoshi1515@gmail.com#wheyprotein #proteinoptions #guthealth #fitnessnutrition #digestivehealth #fitnessjourney #healthtips #urbanlivingwithsuwarna #viral #health #fyp #explore #explorepage #foodgasm #suwarnajoshi #spotifypodcast #facts #mustwatch #podcast #educationalvideos #youtubeshorts #ytshorts #gym
In this episode of Urban Living with Suwarna, we dive into something many of us feel but seldom talk about: bloating, fatigue, and that heavy, puffy feeling that refuses to go away. I share my own gut journey - blood tests, thyroid struggles, skin flare-ups, energy crashes - and how I discovered that the culprits weren’t always the obvious ones.
I used to think I was eating “healthy,” but my body whispered something different. After paying close attention, I realized there were foods I loved that were not always kind on my gut. Today, I reveal the four sneaky food triggers that always bloated me, and more importantly, the food habits I shifted toward that finally helped me go from bloated to balanced.
What you'll learn:
How certain mushrooms (button & portobello) containing compounds like hydrazines threw my digestion off, and why switching to gentler & medicinal mushrooms (lion’s mane, oyster, reishi, etc.) made a difference. I also share scientific reading on agaritine (a mushroom hydrazine) and what the studies show about its metabolism and potential risks.
Why raw cruciferous veggies (like kale, broccoli, cabbage) felt “healthy” but actually triggered bloating for me - and how simple prep methods (steaming, roasting, soups) can neutralize “hard-to-digest sugars” like raffinose.
What happens when vegetable oils (mustard, olive, sunflower) are heated too high, and why that can stir up inflammation. I touch on free radicals, oxidative damage, smoke points, and how using more stable fats, such as cold-pressed coconut oil, has helped calm my digestion.
The hidden issues with whey protein if you’re dairy-sensitive, and how switching to plant-based alternatives (like Sunwarrior) changed how my body felt - and how much more nourished and less bloated I’ve been since.
Science, references & studies I mentioned (for further reading):
Bloating Triggers in Everyday Meals – https://pmc.ncbi.nlm.nih.gov/articles/PMC10223978/
Coconut Oil and Cardiovascular Disease Risk – https://pubmed.ncbi.nlm.nih.gov/36971981/
Coconut Oil and Weight Loss in Obese Men (RCT) – https://pubmed.ncbi.nlm.nih.gov/32648861/
Dietary Fats and Coronary Heart Disease Risk (Meta-analysis) – https://pmc.ncbi.nlm.nih.gov/articles/PMC3215974/?utm_source=chatgpt.com
TSH Levels and Hyperandrogenism in PCOS Women – https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2019.00222/full
Carcinogenic Effect of Gyromitra Mushroom Toxin in Mice – https://link.springer.com/article/10.1007/BF00441091
Fate of Mushroom Hydrazine Agaritine in Rats and Mice – https://www.researchgate.net/publication/12355608_Fate_of_the_Mushroom_Hydrazine_Agaritine_in_the_Rat_and_Mouse
Mushrooms and Human Health: An Overview – https://pmc.ncbi.nlm.nih.gov/articles/PMC12253720/
Mustard Oil and Cardiovascular Health Debate – https://pubmed.ncbi.nlm.nih.gov/34924350/
Medicinal Properties and Nutritional Benefits of Mushrooms – https://pmc.ncbi.nlm.nih.gov/articles/PMC8472142/
NCI PDQ®: Mushrooms and Cancer Treatment Summary – https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq
Why this episode matters to you:
If you’ve ever felt puffy after meals, sluggish mid‐morning - even though you think you’re doing everything “right” - this episode is for you. It’s not about cutting out every food. It’s about noticing what your body is quietly warning you about. It’s about gentle shifts in food habits that bring real change: more ease, less gut discomfort, clearer energy, better skin, more peace in how you feel day-to-day.
If this resonates with you:
Share the episode with someone who’s always feeling bloated, tired, or just “not quite okay.”
Drop me an email on suwarnajoshi1515@gmail.com with your own bloat-free meals or swaps - you might inspire someone else.
Let’s live lighter, move easier, eat well, and love how our bodies feel.
Until next time, breathe easy and eat well.
Love,Suwarna J
