FAQ Ultimate Health Challenge

Video 1 - Coconut Milk (CLICK HERE TO WATCH)

Video 2 - Peanut Curd (CLICK HERE TO WATCH)

Video 3 - Nut Butters (CLICK HERE TO WATCH)

Herbal tea https://youtu.be/1d8SgT3yUfI

healthy summer drinks https://youtu.be/3N5BKkr5ot8

Weight gain https://youtu.be/HLDW5zBO78I

healing plan: https://youtu.be/b-n5H-jpSLc

active plan: https://youtu.be/HLDW5zBO78I

Remedies to heal your cough, cold or fever https://youtu.be/CZDgxv1plfw

How to drink water https://youtu.be/HcxZyiC3e0k

Yog nidhra https://youtu.be/2S8cDHK45j0

Day 4 - Living Food

https://www.youtube.com/watch?v=NzUgYywvoQY
Day 2 - Early Dinner
https://youtu.be/zKEz9a9RCZ8
https://ultimatehealthchallenge.helpsite.com/articles/97529-i-am-underweight-because-of-having-soup-at-7-
pm-i-am-losing-weight-what-can-i-do

Day 5 - Wholesome food

https://youtu.be/Bu1D3oq6hdk

Day 6 - Plant Based

Day 8 - Meal Plans

Here is a detailed video of the active plan:

https://youtu.be/HLDW5zBO78I
 https://youtu.be/CZDgxv1plfw

https://youtu.be/HcxZyiC3e0k

Day 10 - Sleep

My work timings are till late in the night, around 11pm. How can I manage my sleep in this
case?

We understand that it can be difficult for you to manage your sleep if working till late in the
night. However, do however much is possible and is in your control. Two things we suggest:
  Incorporate a low stimulation activity in your routine before going to sleep, even if you
sleep late. Don't go straight from work to sleep. Take out at least 15-20 minutes to wind
down, through reading, journaling, meditation, playing an instrument, spiritual activity,
or whatever is in your practise.

 If there is a possibility for you to change your work timings, explore that option. In the
long term, it will greatly help you in reaching your ultimate health.

How many hours should we sleep?

We need 6-7 hours of sleep every night. This varies depending on one's activity level and age.
Children, and those doing heavy physical work throughout the day may need more hours of
sleep.

However, please remember that the number of hours that we sleep are not as important as our
quality of sleep. If you are sleeping deeply, you won't need many hours of sleep. On the other
hand, even if you are sleeping for 8-9 hours, you may not feel fully awake and energetic,
because you are not getting deep sleep at night.

Is it helpful to sleep in a very dark room?

Yes, sleeping in absolute darkness helps us sleep faster, as it increases the release of melatonin
(sleep hormone) in the brain.

Even after good 7 to 8 hours of sleep, I still have difficulty waking up early and I feel tired
during the day. What can I do?

Simply follow all the habits taught in the UHC.

 Eat your dinner before 7PM

 Start your morning with a juice
 Eat a living, wholesome, plant-based diet
 Follow the meal plan we shared
 Make sure you disconnect from technology 1 hour before going to bed
 Incorporate at least 45 minutes of daily exercise

Slowly as you follow these habits, your body will detoxify and clean itself from within, tiredness
felt in the day will begin to disappear, and you will automatically feel energetic upon waking up.
Give it at least a month to see the changes in your body.

Can we do some light exercises like stretching before sleeping?

Yes absolutely. Stretching the body at night can help in relaxing the body. Playing a light soulful
music alongside can be a great add on.
What low stimulation practices can I follow before sleeping?

Low stimulation activities help in unwinding the mind. You can choose to do activities like,
reading, listening to soft music, spending time with family, playing an instrument, journal
writing, yog nidra, etc.

Here's a guided yog nidra session, that you can play each night before sleeping :)

https://youtu.be/2S8cDHK45j0

I feel very sleepy. Can I take a nap in afternoons?

Yes, absolutely. If you feel sleepy during the day, you can take a nap. There is no harm in doing
so.

However, when you improve your eating habits, your lifestyle, and once you start getting
adequate deep sleep at night, the need to take an afternoon nap, will slowly go away.

When I wake up early, I feel very hungry. What can I eat during that time?

If you feel hungry after waking up early, you can have juice or some light fruits.

Day 12 – Movement

Is it okay to go for a walk, after dinner?

Yes, it is okay to go for a walk after having dinner. No problem :)

How much gap should we keep between eating and practicing movement?

You can keep a gap of:

(i) 4 hours of eating a grain meal

(ii) 2.5 hours after eating a light meal like fruits/salad.
(iii) 1.5 hours after drinking a fruit/vegetable juice

That being said, please use your own judgment. You should avoid any intense movement when
the stomach feels full.

Can we do movement during periods?

Yes, there is no harm in doing simple, easy, and light movement practices like yoga, walking,
and stretching during periods. However, if you're experiencing pain or discomfort, you can skip
it and resume when you feel better.

I have slipped disc. Moving a lot causes pain. What can I do?

The information provided in the sessions is very generic in nature. At the moment, we are not
able to guide for specific health problems.
 Please listen to your body, and move only as much as your body allows. Do not over push
yourself.

Day 13 - Invite the two elements of nature

I love playing badminton, but it is indoors. Is that okay?

Yes absolutely! Remember, incorporating the elements of sunlight and air along with your
movement are add-ons, not necessities. If you can find a way to play in the open air, that is
great! But if not, playing any sports, even indoors, will reap great benefits for your health.

My lifestyle supports exercising in the evenings. What about my sunlight and air elements?

That's completely okay. Remember, incorporating the elements of sunlight and air along with your
movement are add-ons, not necessities.

You can find a way to spend time outdoors outside of your exercise routine, in order to nourish your
body with nature's elements. You could do this by spending some time every week sunbathing, or
even eating any of your meals in the sun!

I get headache due whenever I go in the sun. How can I get benefits from sun element?

Usually, a headache occurs when the sunlight is too strong (in the afternoon hours).

Instead, try giving sun exposure to your body within the first 2 hours of sunrise and within the
last 2 hours before sunset. Also, always keep a scarf over your head, while going out in sun.
Gradually, your body will adapt to sunlight.

Having said this, please use your own judgment. If you feel an intense headache even after
trying this, please avoid sun exposure.

I'm an international participant. We don't get enough sunlight. How can I invite sunlight?

If getting sunlight is not possible, you can choose to practice other habits which are taught in
the UHC, which lie inside the circle of your control.

Also, for those who don't have access to sunlight in their city, an infrared sauna is a decent
substitute to get some of the same effects of sunbathing. You can spend 20-30 minutes in
an infrared sauna 3-4 times a week.

Day 15 - Letting go of unresolved relationships

How can I deal with an unresolved relationship with a person who is no more or I can't get in
touch with?

In such a case, you can write a letter addressing the other person truly expressing your deepest
feelings. Once you are done writing you can keep the letter with you, or even tear it and throw it
away. That is your choice.

Remember it is not important that the other person receives your letter or responds favourably.
The shift happens when we write. that allows us to resolve the strain from our side. And thus,
 even if the other person is no more or you dont have their contact details, the process is still as
powerful.

What if other person is not ready to resolve the relationship?

Resolving a relationship is more of an internal process than an external one. The intent is to let
go of the burden from your heart, to untie the knots within you.

The other person may not be ready for a lifetime, but that does not mean we have to carry the weight
throughout our lives. We have a choice to let go of our emotions. While expressing, you can keep in
mind the do's and don'ts mentioned here:

The other person may react in any of the ways given below.
 Please remember, the intention is not to get a certain reaction. It is only to release your own baggage.

After forgiving the person, do I have to continue relationship with the person, even if I don't
want to?

Forgiving someone is an important step in releasing the burden from our hearts, but it doesn't
necessarily mean that you have to continue a relationship with that person. Whether or not you
choose to continue a relationship depends on several factors, including your feelings and the
dynamic of the relationship.

It is important to release pent-up emotions and then you can choose what is best for you.

I cannot even think of forgiving the person. I don't want to resolve my relationship.

Forgiveness is more about yourself than about the other person. The intent is to let go of the
burden from your heart. We often feel, forgiveness is about the other person. But, it is 100%
about us, as you are the one who is carrying the weight.

Also, forgiveness does not mean that you have to continue the relationship with that person. It
simply means to set ourselves free from the emotions that we are carrying deep within.
However, if you are not ready for it, or you don't feel like forgiving the person, don't do it. It
won't help in any way.

You can become aware, of how holding on to unpleasant emotions is affecting you. Slowly with
time, you'll feel the need to let it go. Give yourself that time.

Is it compulsary to write a letter or message someone? I am fearful, what if my

conversation goes wrong? What if it makes things worse?
It is not compulsory to write a letter or message the other person. We are simply helping you
understand that there is a possibility that a strained relationship maybe affecting your health.

By keeping the intention clear, letting go of the burden from your heart, and following the
do's and don'ts while expressing yourself, you can simply do your part.

Remember, the reaction from the other person is not in our hands. It can be either of the 3
mentioned below.

Whatever it is, remind yourself of your intention, and do your part.

I tried resolving my realtionship, but the person started fighting with me. It made things
worse.

As we shared in the session, simply by writing to them you have done your duty. Whether they
reply positively or negatively, that is not in your hands. You simply have control over your own
actions, not on the reaction of the other person. We suggest that you simply write back to them,
that you understand them and do not engage in further conversation.

It is important to be careful not to blame the other person in your communication.

Is there a need to resolve the relationship with the person, with whom I had to part ways
because of life situation? There were no bitter feeling for each other.

If the memory of the person, does not invoke a feeling like blame, hurt, resentment, or anger in
your heart, it means that the relationship is not strained. However, if you feel these feelings for
the other person, it means that there is a need to release these feelings. You can refer to the
do's and don'ts while expressing. Also remember, the reaction from the other person is not in
our hands. We can express and let go of the weight and set ourselves free.

If there was no bitter feeling or absolutely no grudge that you hold against them in your heart,
then there is no need to bring back the old relationship.

Resolving relationships will surface unpleasant feelings on both sides. Isn't it better to forget
and let go?

Forgetting is an easy option which most of us practice. However, forgetting/ ignoring only
suppresses the emotions deeper into us. It does not help us in releasing those emotions.
Our mind often tricks us into believing that we are not carrying anything against the person.
There is a simple test to check it. If the memory of the person, does not invoke a feeling like
blame, hurt, resentment, anger, etc in your heart, it means that the relationship is not strained.

However, if you feel these feelings for the other person, it means that there is a need to release
these feelings. You can refer to the do's and don'ts while expressing.

How to resolve an ongoing unpleasant relationship?

You can resolve your ongoing unpleasant relationships in a similar way that was discussed in
the session. You can express your deep feelings with the other person face to face or by writing
a letter. Please refer to the do's and don't mentioned below:

How can I have no unresolved relationships in my life?

As we walk through the course of life, it is not possible to have no unresolved relationships at
all. We are humans and through life situations, we may develop strains in our relationships.

Remember, it's an ongoing process. Just like we take a bath every day to clean our physical
body, taking the bath of forgiveness, letting go, and resolving relationships, cleanses our
hearts. We may continue to strain our relationships, but it's in our hands to take a conscious
choice to continually release and let go. It's a lifelong journey and not a one-time solution. :)