In this world full of social media reels where almost everyone calls themselves a fitness influencer, it is hard to find advice that actually works and is reliable. That is why conversations with experts who have actually been in this field for decades matter now more than ever. They help us cut through the noise, reminding us what exactly fitness means and how it can be achieved.
A healthy mind and body in today’s world are very important, but what is the right way to achieve them? To help our audiences understand fitness better, we at unstumbled engaged in a very informative and insightful conversation with Mumbai-based wellness expert, author, and entrepreneur Dr. Namita Jain.
About Dr. Namita Jain
Dr. Namita Jain is a well-known wellness expert, author, and entrepreneur. She has over 30 years of experience in fitness, health, and nutrition. She has played a vital role in advancing both clinical and corporate wellness as the former wellness consultant at Bombay Hospital and the Managing Director of Kishco Limited.
She has penned 12-best-selling health and wellness books and also has contributed to prominent publications such as The Economic Times, Elle, GQ, The Hindu, and Mumbai Mirror. Dr. Namita Jain has also mentored Miss India contestants and served as a nutritionist on the Food Food TV channel.
Excerpts From Our Conversation With Dr. Namita Jain
unstumbled: Take us through your childhood. How did fitness become a part of it?
Dr. Namita Jain: I have loved being in the water since I was five years old. I used to swim regularly at the Wellington Club in Mumbai, and that love for swimming eventually turned into a competitive sport. I also play squash and table tennis. So basically, sports have always been a part of me, and just like that, one thing just led to another.
unstumbled: You have various global certifications to your name. When and how did you decide to pursue them?
Dr. Namita Jain: In 2000-2001, fitness wasn’t as well understood as it is now. I had no basic information on warm-ups or over-exercising. So, to find answers for myself, I dove into certifications.
unstumbled: Looking back at the very beginning of your professional practice, what was the biggest challenge you faced when trying to convince people that wellness is a lifestyle?
Dr. Namita Jain: Initially, fitness was all about aesthetics; as in, people just wanted to look good. But just then, gyms started mushrooming, awareness started spreading organically, and eventually people began realizing the benefits of being fit. So I wouldn’t call it a challenge. It was more of a natural process.
unstumbled: In 2012, you were the official nutrition partner for the Femina Miss India pageant. That’s an environment with immense pressure on body image. How did you balance the strict aesthetic expectations of a pageant with your core philosophy of health-first eating?
Dr. Namita Jain: Miss India contestants often follow short-term diets to meet the specific weight goals for the pageant. These diets are not always the ideal healthy diet, but it’s a phase. The nutrition education I give them helps them transition to a healthy lifestyle once that phase is over.
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unstumbled: Over three decades in this field, you have seen fitness trends come and go, from heavy aerobics to Pilates, which has been your favourite trend, and which one could you not relate to?
Dr. Namita Jain: It’s exciting to see new forms of fitness coming in as they help keep things fresh. But what matters is picking what’s right for you. Look at your fitness level, medical history, and whether you mentally connect with that sport or workout. After you know all of this, decide if it’s a good fit.
unstumbled: People treat a vacation as a total “holiday” from their health, and how can we shift that mindset?
Dr. Namita Jain: The mindset is definitely shifting as more and more people look for balance now. They still indulge on vacation, but in moderation. Plus, holidays involve a lot more walking than usual. With more awareness and education, people are realizing that striking a balance is the real win-win.
unstumbled: Talking about walking, does walking 10K every day actually work, or is it just a myth?
Dr. Namita Jain: The 10K steps goal started as a marketing strategy for pedometers. So we can say that it’s a good number to aim for, but it’s not medically sacrosanct. You don’t need exactly 10,000 steps. It could be 7K, 8K, 12K, or 15K depending on your lifestyle and goals. So, better use it as a benchmark, not a rule.
unstumbled: How can a foodie traveler deeply experience local cuisines without compromising on their balanced diet?
Dr. Namita Jain: Travel and local food should be a joy; so don’t lose that. The key is moderation. Cut portions and skip eating when you’re not actually hungry. That way you will get to experience the cuisine fully without scrapping your diet.
unstumbled: Long flights can leave us feeling tired and bloated. Do you have a favorite routine to help you recover from a physically tiring, long travel day?
Dr. Namita Jain: So I think what is important to do when you’re traveling is to hydrate yourself, chew well, and make the right food choices.
unstumbled: If someone has only the options of roadside food or a quick convenience-store meal, what is the “smartest choice” strategy they can apply?
Dr. Namita Jain: When options are limited, apply 3 rules:
- Pick what suits your body best
- Control portions
- Chew well and eat mindfully
unstumbled: In this fast-paced world, we are all too busy to find time for ourselves. What is your take on wellness as per convenience? Do you have some tips to share?
Dr. Namita Jain: In a fast-paced world like ours, wellness has to fit your schedule. “Wellness for convenience” looks different for everyone. The key is to introspect and check where you can practically fit in exercise, diet, water, and sleep. Identify what part needs improvement and accordingly build it into your lifestyle.
unstumbled: What are the top three “wellness essentials” that you always pack in your travel bag?
Dr. Namita Jain:
- Good walking shoes
- Nice track pants and a t-shirt
- Hat
unstumbled: What will be the top 3 tips you would give someone who is beginning their wellness or fitness journey?
Dr. Namita Jain:
- Medical history
- Current medical condition
- Current fitness level and goals
Once you have these three in place, you can plan your fitness better.
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unstumbled: Should women work out during their periods or not?
Dr. Namita Jain: Yes, women should work out during their periods. Light movement or stretching can actually help ease period pain. The key is to listen to your body; don’t overdo anything.
unstumbled: Can you tell us three easy exercises that you can do even while travelling?
Dr. Namita Jain:
- Stretching
- Shoulder movements and ankle movements
- Walking (maybe in the aisle)
unstumbled: Tell us three exercises for desk job people
Dr. Namita Jain:
- Shoulder rolls
- Ankle movements
- Neck movements (side-to-side, up and down)
unstumbled: The internet is flooded with “superfoods” every few months. As a specialist, please tell us if the superfood phenomenon is genuine nutrition.
Dr. Namita Jain: Superfoods are a marketing gimmick. Every food, like fruits, vegetables, and cereals, has its own strengths. But relying on one superfood for all your health? That’s not realistic. Balance matters most.
unstumbled: What is the most frustrating wellness myth you see circulating on social media today?
Dr. Namita Jain: The most frustrating myth is that wellness is a linear journey. It’s not. Whether it’s food, fitness, water, or sleep, there will be some slip-ups. That’s normal. Don’t feel guilty; instead, accept the ups and downs, get back on track, and enjoy the journey.
unstumbled: How do you view the rise of “Wellness Tourism,” like people traveling specifically for health retreats, detoxes, and spa weekends?
Dr. Namita Jain: Wellness tourism is a great trend. With daily stress piling up, retreats and spa weekends actually give people structured time to fully relax. They return fitter, healthier, and more motivated to maintain a better lifestyle overall.
unstumbled: We often see food packaging with words like “Diet,” “Baked,” or “Zero Guilt.” What is the biggest mistake consumers make while buying these “convenient” health foods?
Dr. Namita Jain: Labels like “diet,” “baked,” or “zero guilt” are useful as reading them helps you make informed choices. But don’t let the label actually trick you. Diet food isn’t a free pass to overeat. Too much of anything, even “healthy” packaged food, can take a toll on your health.
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unstumbled: Tell us something about your book. Now. We would love to know.
Dr. Namita Jain: The book is Seven Breaths to Slimming, and no, it is not another diet book; instead, it’s about your approach to food. Using a simple breath technique before meals can help you eat with a relaxed mind, better discipline, and bring in the awareness to stop when you’re full. It is a reminder that when you improve your relationship with food, it starts working for your goals.
unstumbled: Lastly, what is one simple, non-negotiable health mantra that you would like to share with the audience so this?
Dr. Namita Jain: “Hara hachibu”, which means that you eat intuitively but you stop at eighty percent capacity so I. Would say that’s the mantra!
About The Book
Seven Breaths to Slimming by Dr. Namita Jain is now available at Crosswords and on Amazon.
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Summing Up
Fitness is surely a choice, and it is only achievable when you have the willingness to take the effort of understanding your body and then picking up what can help it the most. Dr. Namita Jain has guided us enough on those aspects through this interview and more through her new book, Seven Breaths to Slimming by Dr. Namita Jain.
