Ah, history, it never fails to surprise us with its fascinating twists and turns! And one such twist involves the Genghis Khan, the fearsome Mongol warrior who lived in the 1100s. We've all read tales of his conquests in history books, but did you know that his genetic legacy has left an indelible mark on a massive chunk of modern humanity? Yup, you heard it right! In a quirky turn of events, a paper titled (The Genetic Legacy of the Mongols)[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1180246/pdf/AJHGv72p717.pdf] published in March 2003, spilled the beans on how Genghis Khan's DNA connects him to a significant percentage of people walking this earth today.

The Khan's Family Tree​

Picture this: Genghis Khan, the conqueror extraordinaire, ruling over the vast Mongol Empire for around 65 years. With his mighty sword and strategic brilliance, he expanded his territory like a boss. But little did he know that his most enduring conquests were not merely of lands but of genes!

According to the genetic study, Genghis Khan passed down his Y-chromosome to his descendants, and boy, did it spread like wildfire! Researchers found that a jaw-dropping 0.5% of the male population alive today share a common Y-chromosome linked back to the Khan himself. That's roughly 16 million men strutting around with the mighty genes of the great Khan! Now, if that doesn't make you wonder about your family tree, I don't know what will!

Genghis Khan: The Genetic Rockstar​

So, how on earth did Genghis Khan manage to make such a massive impact on human DNA? Well, you see, Khan was quite the charismatic lad back in the day. He had an eye for the ladies, and he wasn't shy about it. As he galloped across the vast steppes and conquered new territories, he left a trail of admirers (let's call them Khan's Fans) who couldn't resist his warlord charm.

And voilà! Centuries later, that charm has translated into a breathtakingly vast genetic legacy. It turns out that Khan's Fans passed down his Y-chromosome through generations, spreading far and wide, even reaching places like Central Asia, parts of Europe, and, brace yourself, India!

When the Mongols Met India​

Now, let's talk about the Mongols' invasion of India, a clash of civilizations that had a genetic impact lasting to this day. When the Mongols rode their horses into the Indian subcontinent, they encountered diverse cultures, spices that made their taste buds dance, and, you guessed it, potential admirers!

As the Mongols mingled with the local population, they formed connections that transcend time. Modern-day Indians, particularly those hailing from regions like the Punjab and Rajasthan, carry traces of the Mongol legacy in their DNA. So, next time you savor that delectable butter chicken or indulge in some mouthwatering Rajasthani delicacies, remember that you might just be enjoying a little bit of Genghis Khan's influence on your taste buds!

So, the next time you meet someone new, take a moment to ponder: could we be long-lost genetic cousins, all linked back to the one and only Genghis Khan? Remember, in the vast tapestry of human DNA, we're all connected in some way or another. It's a small world, after all, and Genghis Khan's genetic legacy proves it!

Picture this: a middle-aged man, spending long hours at a desk, engrossed in computer work. While this sedentary lifestyle might seem inescapable, it doesn't have to dictate your overall health and fitness. Embracing strength exercises like deadlifts can be a game-changer. Not only will they bolster your physical capabilities, but they will also help you maintain good posture and lead a healthier, more active life.

Some people whine, make excuses, and quit. And some people deadlift.​

The Deadlift and Its Benefits​

At first glance, the deadlift might seem like a daunting exercise, reserved for gym enthusiasts and professional athletes. However, this compound movement targets several major muscle groups, making it a powerful tool for improving overall strength and functionality. It engages the muscles in your legs, core, lower back, and arms, promoting balanced muscle development and enhancing your ability to perform daily tasks with ease.

1. Increased Strength: As an ageing man, building strength becomes even more crucial to combat muscle loss and maintain bone density that naturally occurs with age. Deadlifts will help you preserve and strengthen muscles, allowing you to feel stronger and more capable in everyday activities.

2. Improved Posture: Spending hours hunched over a computer can wreak havoc on your posture. Deadlifts promote a strong core and back, which can help counteract the effects of poor posture and reduce the risk of back pain.

3. Enhanced Metabolism: Strength exercises like deadlifts can elevate your metabolism, leading to improved fat burning and potentially aiding weight management goals.

The deadlift also serves as a way to train the mind to do things that are hard.​

Importance of Proper Technique​

Before you rush into lifting heavy weights, mastering the correct deadlift technique is paramount. Improper form can lead to injury and setback, making it essential to prioritize learning the right way to perform this exercise.

1. Engage a Professional: Seeking guidance from a certified trainer is invaluable, especially if you're new to strength training. They can ensure you understand the mechanics of the deadlift, guide you on proper form, and tailor the exercise to your fitness level.

2. Start Light: Begin with lighter weights to familiarize yourself with the movement and gradually increase the load as your form improves.

3. Mind Your Posture: Maintaining a neutral spine is crucial during deadlifts. Avoid rounding your back, as this can strain the lower back and increase the risk of injury.

4. Warm-Up and Rest: Warm-up before your deadlifting session to prepare your muscles and reduce the chance of injury. Additionally, allow your body ample time to rest and recover between workouts.

Setting Personal Deadlifting Goals​

As a man in 30s with a sedentary lifestyle, your deadlifting goals should be realistic and tailored to your individual fitness level. Instead of fixating on reaching a specific weight, focus on steady progress and overall improvements.

- Set Incremental Goals: Aim to increase the weight you can lift gradually, focusing on proper form and technique with each progression.

- Consistency is Key: Incorporate strength training into your weekly routine to ensure steady gains and maintain overall fitness.

- Listen to Your Body: Pay attention to any signs of discomfort or strain during and after deadlifting. If you experience pain, consult a healthcare professional before continuing your training.

In late February 2023, I started a unique social experiment, vowing to share my daily fitness statistics of swimming and running with my social network on Instagram and Whatsapp. For 150 consecutive days, I diligently posted updates on my progress, occasionally supplementing them with personal pictures. This experiment offered fascinating insights into the dynamics of social media and its impact on both content creators and consumers. Today, I share my learnings from the experiment, highlighting the addictive nature of daily posting, the role of dopamine, offline conversations, and the valuable encouragement received from a few friends. Moreover, I plan to observe my own behavior as I step away from posting on social media while continuing my daily blogging journey.

The Experiment Unveiled: Learnings and Observations​

1. Content Consumption vs. Production

One of the most eye-opening discoveries during this experiment was the vast disparity between content consumption and production in the realm of social media. It became evident that people tend to consume content far more than they contribute to it. My daily fitness updates garnered significant attention and engagement, with friends and acquaintances expressing interest in my progress. This observation highlights the importance of acknowledging and appreciating content creators who invest time and effort into sharing valuable information and experiences.

2. The Addictive Nature of Daily Posting

As the days progressed, I found myself becoming increasingly invested in the habit of daily posting. Sharing my fitness stats became a ritual that provided a sense of accomplishment and satisfaction. This phenomenon can be attributed to the "dopamine kick" associated with receiving positive feedback and engagement from friends and followers. The desire to maintain this sense of achievement became a driving force behind my daily posts.

3. Offline Conversations Sparked by Online Posts

My consistent daily updates sparked numerous conversations offline among friends and family. It was heartening to learn that my posts inspired others to discuss their fitness goals and share their journeys with me. The experiment served as a catalyst for meaningful discussions beyond the virtual realm, reinforcing the potential of social media to connect individuals and foster real-life interactions.

4. Encouragement and Motivation from a few

Among the many who viewed my daily fitness updates, a handful of friends took the initiative to encourage and motivate me to persevere in my fitness pursuits. Their support was a powerful reminder of the positive impact we can have on each other's lives through genuine engagement and kindness. These five individuals served as valuable pillars of encouragement throughout the experiment.

Moving Forward: Observing My Behavior​

As the 150-day mark of my social experiment approaches, I have decided to take a step back from daily posting on social media. However, my journey does not end here. I will continue my daily blogging efforts to share my experiences, insights, and progress in my fitness journey and other aspects of life. The 150-day social experiment exploring the sharing of daily fitness stats on social media has been a remarkable journey. It provided insights into content consumption, the allure of daily posting, the role of dopamine, and the potential of online interactions to stimulate offline conversations. Moreover, the encouragement and motivation from a few friends made this experiment even more meaningful. As I transition away from daily social media posting and focus on blogging, I look forward to observing my own behavior and deepening my understanding of the dynamics between the digital and real worlds.

Sleep, the quintessential restorative process, is a vital component of overall well-being. We all know that a good night's sleep is essential for maintaining optimal health and cognitive function. However, I have found that occasionally indulging in a long sleep, lasting longer than 12 hours in a stretch, could have surprising benefits?

The Joy of Extended Sleep​

While it's essential to maintain a regular sleep schedule for most days, occasional long sleeps can be a gift to your body and mind. Think of it as a little extra pampering for your tired and overworked system. Much like a spa day for your mind, indulging in an extended slumber allows your body to reset and recharge.

1. Restoring Depleted Energy Levels

After an exhausting day, like a jam-packed Sunday, your body craves extra rest to recuperate fully. When you sleep for longer durations, you allow your body to restore depleted energy levels more effectively. This can lead to waking up feeling more refreshed, rejuvenated, and ready to take on the day with renewed vigor.

2. Enhancing Cognitive Function

Adequate sleep is crucial for cognitive function, memory consolidation, and learning. While regular sleep patterns are essential for sustaining cognitive health, occasional long sleeps can provide an added boost to these processes. Your brain gets more time to organize and process information, leading to enhanced mental clarity and better problem-solving abilities.

3. Stress Reduction and Mood Elevation

Sleep plays a pivotal role in regulating mood and emotions. After a demanding day, an extended slumber can significantly reduce stress and anxiety levels. When you sleep for an extended period, your body produces more serotonin, the "feel-good" hormone, which helps elevate your mood and promotes a sense of well-being.

4. Cellular Repair and Immune Boosting

During sleep, your body engages in critical cellular repair and regeneration processes. Longer sleep durations provide more time for your immune system to strengthen, leading to better overall health and increased resistance to illnesses.

5. Beauty Sleep: Skin and Hair Rejuvenation

They don't call it "beauty sleep" for nothing! Sleeping for an extended period allows your skin and hair to repair and rejuvenate. During deep sleep, the body produces growth hormones that aid in tissue repair, giving your skin a radiant glow and your hair a healthy shine.

Yesterday's 13-Hour Slumber​

Yesterday, I had an exceptionally tiring Sunday that left me feeling drained both physically and mentally. Instead of opting for a regular sleep duration, I decided to embrace a longer sleep schedule to give my body the extra TLC it deserved. I skipped dinner to avoid any discomfort during sleep and hit the bed early.

To my surprise, I woke up naturally after nearly 13 hours of sleep. Although it was longer than my usual sleep duration, I felt refreshed and rejuvenated. The mental fog from the previous day lifted, and I experienced a surge of positivity and improved mood. Throughout the day, I felt more focused and alert, and my energy levels were significantly higher than usual.

There's something different about stepping into a cafe, surrounded by the rich aroma of freshly brewed coffee. It's a sensory experience that transcends time and space, transporting us to a world of comfort and warmth.

I ordered first from Third Wave Coffee when my brother Abhijit was on his trip to India. He found the coffee to be better than most others - especially due to the Arabica coffee beans at Third Wave. Eager to try it in a cafe vs ordering via an app, I visited a Third Wave Cafe next to my house. Upon entering the cafe, the inviting ambiance immediately captured my attention. The minimalist decor with warm wooden furniture exuded a cozy and comfortable vibe. Soft lighting illuminated the space, creating an atmosphere perfect for relaxation and contemplation. The hum of chatter and laughter mixed with the soothing background music, setting the tone for a relaxed coffee experience.

Speaking of music, the cafe had a penchant for blues music, which further enhanced its captivating aura. The soulful tunes of the blues added a touch of nostalgia and authenticity to the entire ambiance, making me feel like I had stepped into a time capsule. It was the perfect complement to the coffee, seamlessly blending the joy of music with the pleasure of sipping a well-crafted cup.

Third Wave Coffee, Gurgaon

It's been a period of growth for me over the past 150 days of daily writing on gparashar.com. What began as an experiment to improve my writing skills has evolved into a second nature habit that has enriched my life in unexpected ways. As I reflect on this milestone, I realize how much daily writing has become an integral part of my routine, offering me a pocket of 5-10 minutes each day to structure my thoughts and express myself.

When I first embarked on this writing process, I was unsure about the consistency I could maintain. But as days turned into weeks, and weeks into months, writing became as natural as breathing. I now find myself eagerly seeking those few minutes every day to put my thoughts into words. Whether it's early morning with a steaming cup of coffee or late at night in the serenity of dim lights, my laptop has become my trusted companion in this creative endeavor.

The most important things are the hardest to say. They are the things you get ashamed of, because words diminish them - words shrink things that seemed limitless when they were in your head to no more than living size when they're brought out. But it's more than that, isn't it? The most important things lie too close to wherever your secret heart is buried, like landmarks to a treasure your enemies would love to steal away. And you may make revelations that cost you dearly only to have people look at you in a funny way, not understanding what you've said at all, or why you thought it was so important that you almost cried while you were saying it. That's the worst, I think. When the secret stays locked within not for want of a teller but for want of an understanding ear.​

One of the most significant benefits of daily writing has been the clarity it brings to my thoughts. Each day, I gather my ideas, ponder over them, and give them a coherent structure. This practice has not only refined my writing skills but has also improved my ability to articulate my thoughts in everyday conversations.

However, as I journey through my daily writing ritual, a thought often crosses my mind: what would the experience be like if I chose to write on paper with a pen instead? The difference between digital and analog writing might be similar to the contrast between reading from a paperback book and reading on a phone or laptop.

Writing on a laptop offers convenience and speed. The ease of editing, spell-checking, and automatic saves make it an efficient tool for expression. However, the downside is that the digital interface may sometimes distract from the pure flow of thoughts, with notifications and other apps tempting us to deviate from the task at hand.

Writing on paper, on the other hand, might offer a more immersive and focused experience. The tactile sensation of the pen gliding on the paper can create a unique connection between the mind and the words. There's an element of intimacy in the act of physically crafting each letter and word, which could potentially enhance the depth of expression and self-reflection.

It is this curiosity that makes me ponder over the possibility of incorporating paper and pen into my daily writing routine. Perhaps, occasionally dedicating a few days each month to this more traditional approach could open new channels of creativity and insight.

As I celebrate 150 days of daily writing, I am immensely grateful for the impact it has had on my life. It has taught me discipline, honed my writing skills, and enriched my understanding of myself. Writing has become a second habit that I cherish, a journey of introspection and exploration that has unlocked hidden facets of my personality.

To those who have not yet experienced the joy of daily writing, I encourage you to embark on your own writing journey. Whether you choose the digital realm of laptops and screens or the timeless allure of pen and paper, the benefits of regular writing are boundless. Give yourself the gift of self-expression and embrace the transformative power of words.

As 2023 unfolds, I find myself reflecting on the unexpected turn my life took this year. Little did I know that a seemingly simple frustration of not finding a swimming pool in Jaipur would lead me to an incredible running journey. Today, I want to express my heartfelt gratitude for stumbling upon this newfound passion and share my running summary for the year so far.

Discovering Running: A Stroke of Luck​

Having been an avid swimmer for around an year, moving to Jaipur felt like a breath of fresh air, except for one thing – the unavailability of a nearby swimming pool. As I searched high and low, my desire to stay active and healthy was at odds with the limitations I faced. However, life often has a way of guiding us towards unexplored territories.

One fine morning, a close friend suggested I give running a try, and little did I know that this single piece of advice would alter the course of my fitness journey. I started running out of the blue, unaware that it would soon become a source of joy, accomplishment, and self-discovery.

120km running in 2023​

I started running from February 2023, and I took me 98 sessions to complete 150km.

The Aftermath: Embracing Flexibility and Mobility​

As a runner, I have learned that the journey doesn't end with the last step of a run. The key to sustained progress lies in maintaining flexibility and mobility. Stretching has become an integral part of my post-run routine, and its impact on my overall well-being has been remarkable. Not only has it prevented injuries, but it has also kept my body agile, ready to tackle new challenges each day.

Gratitude: A Journey of Unexpected Blessings​

Looking back, I can't help but feel an overwhelming sense of gratitude. What started as a simple quest to find a swimming pool in Jaipur turned into an extraordinary journey of self-discovery through running. Along the way, I have found camaraderie, joy, and an unyielding spirit to keep pushing my boundaries.

I am grateful for the opportunity to explore this new path, for the friendships forged, and for the chance to witness the beauty of Jaipur from a different perspective. The joy of running has seeped into every aspect of my life, infusing it with newfound energy and positivity.

As the year continues, I am excited to see where my running journey takes me. Each day, I look forward to lacing up my running shoes, hitting the pavement, and embracing the thrill of the unknown. For anyone hesitant about trying something new, take it from me – life has a way of presenting us with opportunities beyond our wildest dreams. Embrace them with open arms, and you might just discover a world of untapped potential and happiness.

From non-runner to 120km in 2023!

In recent times, interior design trends have witnessed a fascinating resurgence of the past. Nostalgia and a desire for sustainable living have fueled the revival of cane furniture, harking back to the 1990s when Indian homes were adorned with these timeless pieces. Let's delve into the reemergence of cane furniture and how it has taken the design world by storm, invoking fond memories of our childhood while offering a touch of retro charm.

Retro is classic. The past is still alive and well.​

The Nostalgia of Cane Furniture​

For many Indians who grew up in the 1990s, memories of their childhood homes are often intertwined with cane furniture. It was a common sight in most households to have study chairs with cane seats and backs, providing comfort and support during long hours of studying. The traditional dining chairs with cane designs were also a staple in Indian homes, offering an elegant touch to family gatherings and meals.

Cane Furniture's Revival​

Fast forward to the present, and we find ourselves immersed in a delightful resurgence of cane furniture. Interior designers and homeowners alike have embraced this eco-friendly and stylish trend, bringing back the warmth of nostalgia while adding a contemporary twist. One of the significant reasons for the popularity of cane furniture is its sustainability. As the world grapples with environmental challenges, there's a growing inclination towards eco-conscious living. Cane, being a renewable resource, perfectly fits the bill. Additionally, the handcrafted nature of cane furniture imparts a unique character to each piece, enhancing its appeal.

The Versatility of Cane Furniture​

The resurgence of cane furniture isn't limited to traditional designs alone. Modern designers have skillfully blended the old with the new, offering an array of chic and versatile options. From minimalist cane chairs that effortlessly complement a contemporary workspace to intricately designed cane coffee tables that add an element of boho-chic to living rooms, the possibilities are endless.

Retro Designs in Furniture Worldwide​

The revival of retro design isn't confined to India alone; it's a global phenomenon. Across the world, furniture inspired by the past has found its way back into our homes, breathing new life into nostalgic styles.

1. Mid-Century Modern: Characterized by clean lines, organic shapes, and a blend of simplicity with functionality, mid-century modern furniture has seen a resurgence in recent years. Iconic pieces like the Eames Lounge Chair and the Barcelona Chair continue to inspire contemporary designs.

2. Art Deco: The roaring 20s' Art Deco style exudes luxury, sophistication, and opulence. With its geometric patterns, bold colors, and rich materials, Art Deco furniture has been making a comeback in both commercial and residential spaces.

3. Scandinavian Retro: Scandinavian design, known for its simplicity, functionality, and use of natural materials, has regained popularity in modern interiors. Furniture pieces that showcase sleek lines and light wood tones evoke a sense of comfort and tranquility.

4. Bohemian Revival: The bohemian style draws inspiration from various cultures and eras, resulting in a unique and eclectic mix of patterns, textures, and colors. Boho furniture adds a laid-back and free-spirited vibe to any space.

The resurgence of cane furniture in the last year has not only brought a touch of nostalgia to our homes but also symbolizes our collective desire to embrace sustainable and timeless design. The versatility of cane furniture, coupled with its eco-friendly nature, has made it a favorite among interior designers and homeowners alike. As we witness the revival of retro designs from various eras across the globe, it becomes evident that classic styles will always have a place in our hearts and homes.

Indian Household Cane Study Chair, 1990s

Yesterday, I felt joy and a renewed sense of peace after doing morning meditation practice after a few weeks of inconsistency. Meditation had become a source of solace and tranquility in 2022 for me.

To know yourself is to be confident. To be confident is to fearlessly express your potential.​

A couple of weeks ago, I realized I had slowly drifted away from my daily meditation sessions. It seemed like life's busyness had taken over, and I had lost the habit that brought so much balance and clarity to my mind. One of the significant factors contributing to this disruption was a slight shift in my morning routine. I changed the time of my maid's arrival, which, though seemingly minor, impacted my meditation schedule. Those precious moments of solitude that I once dedicated to meditation were interrupted by the daily household chores. Starting afresh, I decided to meditate for just 10 minutes each day, knowing that consistency would help me build the habit once again.

The initial sessions were admittedly challenging. My mind often wandered, grasping at various thoughts and worries. The outside distractions didn't make it any easier. But I reminded myself that meditation is a journey, and patience is the key to mastering the art of mindfulness.

We can't always change what's happening around us, but we can change what happens within us.​

The 10-minute meditation sessions are moments of tranquility and inner focus. The simple act of breathing mindfully became an anchor for my scattered thoughts, and body scanning allowed me to reconnect with my physical sensations. One of the most significant realizations has been that meditation isn't about eradicating thoughts but embracing them with non-judgmental awareness.

Now, as I hope to meditate daily, I eagerly anticipate expanding my meditation sessions beyond the current 10 minutes. The thought of experiencing deeper mindfulness and introspection in longer sessions excites me. With consistent effort and a clear vision of my meditation goals, I am confident that I will embrace longer periods of meditation effortlessly.

Meditation has not only benefited my personal well-being but also positively influenced other aspects of my life. I find myself more patient, focused, and emotionally resilient throughout the day. Even amidst the hustle and bustle, I can tap into that inner stillness whenever I need it most. To those who have strayed from their meditation practice or are yet to embark on this journey, I encourage you to start with small steps. Just a few minutes of meditation each day can yield profound results over time. Remember, meditation is a gentle process of self-discovery and self-compassion.

Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.​

Long distance running is not just a physical activity; it's a journey of self-discovery and endurance. Whether you are a seasoned runner or a novice taking your first strides, the effects of running go far beyond just burning calories. Regular long distance running depends on your core strength, posture, stride, pace, and sweating on your body during and after a 10 km run.

The Importance of Core Strength​

Core strength is the foundation of any athletic endeavor, and long distance running is no exception. The core muscles, including the abdominals, obliques, and lower back, play a crucial role in maintaining stability and balance while running. A strong core not only helps you maintain a proper running form but also minimizes the risk of injury during your run.

During the Run​

Next time you go on a 10 km run, pay close attention to your core engagement. A stable core allows for better transfer of power between your upper and lower body, leading to a more efficient stride and reduced energy expenditure. It also helps in maintaining an upright posture, preventing excessive strain on your back and reducing the likelihood of lower back pain.

Posture and Stride​

Maintaining the correct posture and stride is paramount in optimizing your running performance and minimizing the impact on your body. Keep your shoulders relaxed, and your chest open, allowing for proper lung expansion. Avoid hunching over, as it can lead to restricted breathing and fatigue. Instead, imagine a string pulling you up from the top of your head, elongating your spine and promoting an efficient running posture.

Aim for a natural stride with a comfortable length - avoiding overstriding - which can lead to increased stress on your knees and shins. Short, quick strides are often more efficient and help reduce the impact on your joints.

Pace and Fatigue​

Finding the right pace for long runs is crucial to prevent early fatigue and ensure a satisfying finish. Start at a comfortable pace, gradually building up your speed if you feel energized. Pushing yourself too hard too soon can lead to premature exhaustion and decrease your overall enjoyment of the run. Listen to your body and be mindful of signs of fatigue. If you feel your core weakening or your posture faltering, slow down your pace and regain your strength. A steady, controlled pace will help you maintain your energy levels throughout the entire distance.

Sweating and Hydration​

During a long distance run, your body naturally heats up, and sweating is its way of cooling down. Sweating is a sign that your body is working hard, and it's essential to stay hydrated. Ensure you drink enough water before, during, and after your run to replenish the fluids lost through sweating. Proper hydration not only helps maintain your core temperature but also supports your overall running performance and recovery.

Long distance running is an incredible way to challenge yourself both mentally and physically. Beyond just improving cardiovascular fitness and burning calories, this activity offers numerous benefits to your body, especially when it comes to core strength, posture, stride, pace, and sweating. By paying attention to these aspects, you can optimize your running experience, reduce the risk of injury, and boost your overall well-being. So, lace up your running shoes, strengthen that core, and take on the roads with a smile. With each step, you'll not only become a better runner but also a stronger, more resilient individual. Happy running!