A Survival Guide For Heatwaves…

We all love the heat as much as we enjoy complaining about how its “too hot”. However sometimes that heat goes beyond uncomfortable and could pose dangers. Take a note of some of these points to protect yourself on those extremely hot days (p.s writing this as someone who is experiencing an unusually hot/heatwave heavy summer in the UK)

1. Don’t rely on air temperature alone

Check the heat index and not just the forecast. The heat index combines temperature and humidity to show how hot it actually feels to your body. High humidity slows sweat evaporation which is your body’s main cooling mechanism… making you overheat faster, even if it doesn’t “look” that hot.

Top tip: Days with low wind and high humidity are especially risky.

2. Plan around peak heat

The most dangerous time to be active outdoors due to heat is usually around 3–5 PM. If you can, schedule strenuous activity for early morning or after sunset, when temperatures and UV exposure are lower.

3. Dress like you know science

Your clothing can work for or against you in the heat. So opt for light-colored, breathable fabrics like cotton or linen; their loose weave lets air circulate and helps sweat evaporate. Or go technical with moisture-wicking synthetic fabrics (found in performance wear).

Loose-fitting clothes allow sweat to evaporate. Tight clothing traps sweat and heat against your skin and wide-brimmed hats offer better shade than baseball caps.

4. Choose natural shade over pavement

Blacktop, concrete, and other man-made surfaces absorb and radiate heat, making them significantly hotter than shaded or grassy areas. Stick to parks, trees, and shaded areas whenever possible.

5. Hydration = thermoregulation

Water is the lubricant that keeps your body’s cooling system working. Drink before, during, and after activity… even if you don’t feel thirsty. I know it’s summer… you’ll be knocking back drinks with friends, at bbq, at garden parties etc but I’d highly recommend avoiding alcohol and caffeine on particularly hot days as they can impair thermoregulation.

If you do feel yourself heating up, use cooling towels (especially around your neck, groin, or underarms) as these help cool blood flowing near the skin’s surface.

6. Know the signs of heat exhaustion

Heat illness can sneak up on you so watch for:

• Excessive sweating
  

• Dizziness or fainting
  

• Fatigue or weakness
  

• Pale, clammy skin
  

• Nausea or vomiting
  

• Headache or confusion
  

If those symptoms worsen or don’t resolve with rest and hydration, it could progress to heat stroke which is a medical emergency.

Keep an eye out especially for older adults, children, people with chronic medical conditions (heart, kidney, psychiatric) and anyone on medications like beta blockers, diuretics, or SSRIs. They may sweat less or sense heat poorly so check on them frequently.

Ok, boring dad lecture over.

Things I Wish I Knew Before I Turned 30…

There’s an art to a good apology… and not sounding like a robot when you make one.

The purpose of a proper apology isn’t about fixing everything but being present when that certain something breaks. 

First of all, drop the defenses.

The instinct is to defend… to explain, to correct the “facts,” to point out what you didn’t do. But when you're apologizing, that reflex turns you into a courtroom defendant. Instead, listen for what you don’t agree with and let the other person’s story land, even if it’s uncomfortable.

Next, ditch the caveats

A sincere apology has no “but”. No “I’m sorry if you felt hurt.”

None of this… “I didn’t mean to…”
You cannot apologise with asterisks, disclaimers, or damage control. No caveats… just do the bloody apology. Just say: “I’m sorry.” Full stop.

Now, focus on remorse and not over control

True remorse means forfeiting control of the outcome. You don’t get to script forgiveness or fast-forward to redemption because a good apology doesn’t demand healing but invites it in.

Yes it’s pretty vulnerable but that vulnerability is not weakness. 

And you have to be real, not performative

People don’t want your perfection. An honest “I got it wrong” builds more trust than a polished pre-scripted statement ever could.

And less is definitely more

Don’t over-apologize. “I’m so, so, so, so sorry I’m the worst person alive” derails the moment. It makes it about your guilt instead of their pain. That is not accountability… it’s leaning more towards self-preservation but in the costume of remorse. A good apology is a bridge, not a spotlight on you. So use fewer words. 

And finally remember that an apology isn’t closure. It is the starting point, the opening of the door to begin the repair works or whatever comes next. If this stirred something in you, you probably owe someone a call. Maybe not to fix everything but just to begin.

Why I Use Coffee as a Supplement

(Even Though I’m Not a Coffee Person)

Let me start with this…I don’t love coffee. I don’t hate it either.

I’m somewhere in the diplomatic middle…the Switzerland of caffeine consumption.

I’m not one of those people who needs it to kickstart their bowels every morning or who can wax poetic about the mouthfeel of Ethiopian single-origin espresso. But I do drink it almost every day (well at least in the last 2 years).

The reason is, is because I use coffee the way people use supplements. And as far as supplements go, this one is cheap, well-studied, widely available and doing exactly what I want it to do.

First of all it’s good for my liver

This is the main reason. Years ago, I had signs of mild non-alcoholic fatty liver disease (NAFLD)... not uncommon or catastrophic, but something I wanted to reverse. And guess what has some of the strongest dietary evidence for supporting liver health?

Coffee. Not some $90 liver detox blend. Multiple studies show that drinking coffee (even decaf!) is associated with lower liver enzyme levels, less liver fat, and reduced risk of fibrosis and cirrhosis over time.

It seems to support detoxification pathways, reduce oxidative stress, and modulate liver inflammation… all of which matter when you’re managing NAFLD or trying to prevent it.

Second reason is, it’s a fermented food 

Coffee is fermented during processing, which means it can be a minor but meaningful contributor to gut microbial diversity. It also contains compounds like chlorogenic acids, polyphenols, and dietary fiber that feed beneficial bacteria.

One bacterium of interest is Lawsonibacter asaccharolyticus, which is linked to hippurate production; a compound associated with better gut–liver axis function and metabolic health.

And finally it helps me with appetite regulation

I’m currently on a mini weight-loss journey, and one of the most underrated tools in that process is managing hunger.

Coffee, especially particularly black coffee, can be an effective appetite suppressant, reducing the urge to snack mindlessly and giving me more structure around meals.

Unlike most “fat burners” (pure BS btw) or appetite supplements, this one has human studies behind it and an extremely low side effect profile when used appropriately.

We throw the word “supplement” around willy nilly but if I stack coffee against most capsule-based “wellness” products on the market…it’s way more researched and more effective in key endpoints (liver, metabolic health, satiety) and safer, especially long-term
Coffee isn’t my personality (yet) but it certainly has become a part of my protocol!

P.S If you want to learn more about the gut, microbiome science sign up to my newsletter dedicated to bring you short, snappy actionable tips on this:

P.P.S Only sign up if you’re really interested!

How To Protect Yourself: Tick Season 

It’s hot, humid, bbq-season in full flow…but an insidious and almost innocuous presence lurks in the periphery of your joy. Ticks.

Ticks aren’t ambush predators…they’re slow, sneaky parasites…and that’s actually good news for you.

Most ticks need several hours or even days to transmit diseases like Lyme etc. This means you have multiple chances to break the cycle before they make you sick.

So here’s a few things to bear in mind for your tick survival plan:

 1. Avoid the danger zones

Ticks usually lurk in grassy, brushy, or wooded areas…especially along trail edges.

• Stay in the center of well-maintained paths

• Avoid sitting directly on the ground or logs

 2. Dress for defense

Ticks climb (they don’t fly or jump)...so your clothes are the front line.

• Wear light-colored clothing to spot them easily
  

• Tuck pants into socks and shirts into pants (yes, the nerd look is functional if you’re walking on particularly grassy areas)
  

• Treat outdoor clothing and gear with permethrin;  this is a tick-killing repellent derived from chrysanthemum compounds.
  

• Use insect repellents on exposed skin, such as:
  

  • DEET (20–30%)

  • Picaridin

  • IR3535 or Oil of Lemon Eucalyptus
    
    

 3. Do full-body tick checks

Most infections occur because the tick goes unnoticed for too long and ticks love warm, hidden spots:

• Behind the knees
  

• Under arms
  

• Groin
  

• Scalp and hairline
  

• Bellybutton
  

• Around the ears
  
  

Check pets too…your fluffy best friend is an excellent tick chauffeur.

 4. Remove ticks fast & right

• Use fine-tipped tweezers to grasp it close to the skin.
  

• Pull upward slowly and steadily…no twisting, burning, or suffocating.
  

• Clean the area with soap and water or antiseptic.
  

• Save the tick in a sealed bag or tape it to a card for identification.

5. When to see a doctor

• You develop a bullseye rash, fever, chills, or joint pain within 3–30 days
  

• The tick was attached for more than 24 hours and you’re in a Lyme-endemic area
  

• You couldn’t remove the tick fully
  

• You're immunocompromised or pregnant
  
  

In some cases, doctors may recommend a preventive single dose of doxycycline after a high-risk tick bite.

Why I’m 95% Plant-Based

(And Not Preaching About It)

Let me start with this…I’m not here to convert you. I’m not vegan or vegetarian.

But I do want to explain why I now eat 95% plant-based and why it’s been one of the best (subtle) transformative shifts in my life.

I grew up in a vegetarian Indian household. When I moved to the UK in the 90s at the age of 5, that cultural identity came with some friction. Being vegetarian at school wasn’t cool or common. There weren’t veggie options in lunch halls (unless you count slimy lettuce with tomatoes with the meat picked off the burger). No one wanted to trade sandwiches with you. 

I slowly transitioned into being an omnivore… partly to blend in, partly because meat tasted good (although I’ve never been a big meat eater, though). 

My real weaknesses were things like cheese and eggs… but somewhere along the way, something shifted.

The shift started with my health. Over the years, I’ve dealt with issues like cholesterol concerns, mild fatty liver, and the realities of creeping weight gain that come with adult life. I started reading more and studying more as well as looking at the actual data…and the consensus across fields from cardiology to gastroenterology to epidemiology was increasingly clear; people who eat more plants tend to live longer, weigh less, have healthier hearts, and better gut microbes.

So I didn’t overhaul everything overnight. I just started shifting the ratio; more beans, more vegetables, more fiber and fewer animal products. 

Over time, that slow drift became a full-on migration and today, 95% of what I eat is plant-based.

I’m not 100%, and that’s okay. I still eat eggs a few times a week.. a bit of paneer. For me food is also culture, memory, and context so there are somethings I will never give up. But 95% of my diet is now made of plants, pulses, grains, nuts, seeds, spices, and fiber and I feel better for it.

Maybe one day I’ll go fully plant-based and perhaps I’ll even run some microbiome experiments comparing my omnivorous self to a fully plant-based version. (I’ve got ideas…)

For more deep dives on health topics check out my podcast:

P.S if you got onto this newsletter from my gut health cooking recipe...here is how I make rasam (a spicy south indian soup that can be eaten with rice or drunk alone!)

Gut-friendly rasam recipe (to serve 4)

Ingredients:

For the rasam base:

• Toor dal (split pigeon pea) – ½ cup

• Tamarind pulp – 2 tbsp (or soak 1 small lemon-sized tamarind ball in ½ cup warm water and extract juice)

• Tomato – 1 medium, chopped

• Turmeric powder – ¼ tsp

• Hing (asafoetida) – ⅛ tsp (a pinch)

• Curry leaves – 8–10

• Salt – to taste

• Water – 4 cups

Optional:

• Garlic cloves – 2, crushed (optional but adds depth)

For the rasam powder (fresh ground):

• Coriander seeds – 1 tbsp

• Cumin seeds – 1 tsp

• Black gram (urad dal) – 1 tsp

• Pigeon pea lentils - 1tbsp

• Black pepper – ½ tsp (optional, adds heat)

Dry roast these ingredients on medium heat until aromatic, then grind to a coarse powder.

For the tempering (stuff you pour on top):

• Ghee – 1½ tbsp

• Mustard seeds – ½ tsp

• Cumin seeds – ½ tsp

• Dried red chilli – 1, broken (optional)

• Curry leaves – 4–5

• Fresh coriander leaves – 2 tbsp, chopped (for garnish)

Instructions:

1. Make tamarind-tomato rasam base:

• In a pot, mix tamarind extract, chopped tomato, salt, crushed garlic (if using), and 2 cups of water.

• Bring to a simmer and cook until the tomatoes soften, about 10 minutes.

2. Add rasam powder:

• Add the freshly ground rasam powder and curry leaves.

• Simmer for 5 minutes to let the spices infuse.

• Let it gently simmer until frothy on top – do not boil vigorously.

3. Prepare Tempering:

• In a small pan, heat 1½ tbsp ghee.

• Add mustard seeds and let them splutter.

• Add cumin seeds, dried red chilli (if using), a pinch of hing, and curry leaves.

• Pour this tempering over the rasam and immediately cover with a lid for a minute to trap aroma.

4. Garnish & serve:

• Sprinkle fresh chopped coriander.

• Serve hot with rice or sip as a gut-soothing broth.

Tips:

• Rasam is light, prebiotic-friendly, and anti-inflammatory.

• You can make the rasam powder in bulk and store it for convenience.

• If sensitive to tamarind, reduce to 1 tbsp and balance with a pinch of jaggery.

drkaranrajan

2M followers

View more on Instagram

My Free Guide To Helping With Fatty Liver Disease

Fatty liver is incredibly commonplace these days… mostly we can thank a huge shift in dietary patterns and general lifestyle behaviours for this.

My fatty liver was likely driven by my high cholesterol but it took a lot of work, research and patience to sort and reverse my mild fatty liver. What you’ll read in this PDF is NOT medical advice, it’s detailed education and information and what I used (and still continue to) in my own life and is based on deep research into fatty liver disease pathology and lifestyle factors which can contribute to and reverse it as well as discussion with hepatologists and lifestyle medicine physicians.

As always… enjoy it, digest it and see what resonates. You should always chat to your own healthcare provider about what’s appropriate for YOUR life as we’re not all wired the same and have different lifestyle factors that can influence things.

If you found anything in this newsletter useful or indeed this guide was beneficial… share it with one person and send them this newsletter and this subscribe link: