Red White & Brown

Turning 30 Changes Everything (No One Warns You About This + Why It Hits so Hard)

In this episode, we discuss the milestone that hits a little harder than expected: turning 30. * What does it actually mean to be 30 today? Is 30 old, or is it just the beginning of real adulthood? We discuss the strange feeling of mentally still being 18 while suddenly having real responsibilities—careers, finances, health, family planning, and long-term decisions that actually matter. * Passing the Baton: We talk about the shift from being supported by our parents to becoming the ones responsible for supporting others. We discuss lifestyle creep, saving for retirement, buying homes, building community, prioritizing health, and what a “good decade” in your 30s really looks like. * Summary: If your 20s were about becoming, your 30s might be about being. We also discuss societal shifts like people having kids later, buying homes later, and why traditional milestones are happening later than ever before. Article Mentioned in Episode - New York Times Article: Why American Women Everywhere Are Delaying Motherhood https://www.nytimes.com/2021/06/16/us/declining-birthrate-motherhood.html This article discusses how more Americans are delaying having children due to education, careers, financial stability, and changing social norms, contributing to declining birth rates and shifting life timelines. Timestamps: * 00:00 – Intro and How it feels to turn 30 * 01:15 – The Baton Gets Passed at 30 * 03:23 – Responsibility, Family, and Adulthood * 03:42 – Why 30 Is Younger Today * 05:59 – Money Becomes Real * 08:05 – Habits of Successful People + Financial Freedom & Investing * 11:38 – Living Below Your Means + Lifestyle Creep * 15:38 – Health Compounds Over Time * 18:33 – What a Good 30s Decade Looks Like * 21:31 – Bulking Up Your Adulting Muscles * 21:53 – Growing Older With This Podcast * 22:16 – Outro

From the Ballot to the World Stage: The Rise of South Asian Political Power

In this episode of Red, White, and Brown, Prerak and Sofia tackle one of the most complex topics in the Desi American community: Politics. Since we last spoke in 2020, the landscape has shifted dramatically. South Asians are no longer just participating in the political process—they are at the very forefront of it, making headlines from Washington D.C. to the United Kingdom. We dive deep into the data behind the 40% surge in South Asian voter turnout (source here [https://www.nytimes.com/2025/09/25/nyregion/mamdani-south-asian-voters.html%20]) since the 2021 primaries and explore what is driving this newfound civic passion. Is it a result of increased representation, or is the community finally finding its voice as it moves up the socioeconomic ladder? In this episode, we discuss: * The "Ramaswamy/Usha/Mamdani Effect" & The Second Lady: What does it mean for our community to see names like Usha Vance and Vivek Ramaswamy on the national stage, regardless of their party affiliation? * The Immigrant Identity Crisis: Prerak shares his personal experience of feeling "othered" by politics before gaining citizenship, and how the transition from immigrant to citizen changes your stake in the American dream. * The Myth of the Monolith: We break down why it is impossible to lump the South Asian vote into one bucket, discussing the diversity of religion, income, and national origin that shapes our viewpoints. * The Gen Z Revolution: From 10-year-olds reading Time for Kids to Gen Z activists organizing on TikTok, we look at how the younger generation is pushing their parents and grandparents to be more politically active and less "othered." * Civic Responsibility & Social Justice: Sofia explains the duty of the younger generation to educate our elders on U.S. history and the civil rights movements that paved the way for our success today. Timestamps: * 00:00 Intro: Addressing the "tough" topic of politics in 2025. * 01:19 Leading the Charge: A look at Usha Vance, Zoran Mamdani, and Rishi Sunak * 02:27 The Data: Analyzing the 40% increase in Desi voter turnout (NYT Analysis) * 08:44 The Citizenship Barrier: How legal status shapes political engagement * 12:28 Names Matter: Seeing ourselves in Op-Eds and on the ballot * 15:25 Understanding How to Communicate Politics to Our Parents * 22:02 Global Connections: How loan repayments, taxes, and wars hit home * 25:20 Our Ask of You - Outro

The (Not-So) Hidden Heart Crisis in the Desi Community

Why is it that South Asians seem to be at a higher risk for heart disease and diabetes, even when they look "fit"? In this episode, Prerak and Sofia tackle the unique challenges of fitness and nutrition within the Desi-American community. As two doctors who recently survived the grueling 80-hour work weeks of medical residency, we share our personal journeys with health—from Prerak’s transition from a non-athletic kid to a marathon runner, to Sophia’s discovery of weightlifting as a way to build strength she never thought she had. They dive deep into the medical "Skinny Fat" phenomenon, explaining why BMI can be a deceiving metric for South Asians. They also get real about the struggle to get our parents active, offering creative (and slightly cheeky) strategies like "grandchildren bargaining chips," religious appeals, and the power of Garba as cardio. Finally, they break down what "whole foods" actually means and how to overcome the "activation energy" needed to hit the gym after a long day at work. TIME STAMPS:  * 00:00 Intro: Why another fitness podcast? (+Our Backgrounds in Fitness) * 04:19 How sports became a tool for cultural assimilation * 07:52 The "Skinny Fat" Syndrome: Why South Asians are high-risk at "normal" weights * 12:42 How to get Desi parents to exercise: The "Selfless" approach * 17:30 Scare tactics vs. "Kismet": Combatting the fatalistic view of health * 22:40 Gamification: Using Strava and Run Clubs to stay accountable * 25:35 Nutrition 101: Fighting the carb-heavy South Asian diet * 30:40 The Convenience Trap: How to stop buying cookies * 34:10 Overcoming "Activation Energy": Tips for the post-work slump

We’re Back! Residency, Marathons, and the New Desi-American Landscape

After a three-year hiatus, Prerak and Sofia are finally back behind the mic! A lot has changed since our last episode in 2022—we’ve finished our medical residencies, hit the big 3-0, and seen the world of Desi-American representation explode in ways we never imagined. In this episode, we’re catching you up on everything you missed. Prerak shares the story of his residency at Stanford, his recent marriage, and how he went from medical student to marathon runner. Sofia fills us in on her time at NYU, her world travels to places like South Africa and Japan, and her new-found love for weightlifting. We also dive into the "Identity Shift" that happens when you enter your 30s—from managing finances and politics to the pressure of staying fit and avoiding "Uncle/Auntie status." Plus, we discuss the massive shift in the Desi-American landscape, including the rise of South Asian figures in the U.S. government and the "London-fication" of the NYC dining scene. We’re so excited to be back with weekly episodes. Let's get into it! TIME STAMPS:  * 00:00 Welcome to Red, White, and Brown: The Return * 00:54 Why we took a three-year break (The Residency Reality) * 02:08 Goals for Season 4: Audience connection and weekly episodes * 03:55 Prerak’s Life Update: Moving back West, Marriage, and a new Dog * 05:41 Sophia’s Life Update: Global travels and surviving NYU residency * 08:05 Fighting "Uncle Status": Prioritizing health and fitness * 09:54 Prerak’s + Sofia's Fitness Journeys & Tips for staying active with a busy schedule * 17:45 Getting serious about politics, taxes, and the stock market * 19:22 The "Time Crunch": Planning life, safaris, and kids * 21:18 How the Desi-American space has changed since 2022

How Can Desi Americans Stand Out in an Increasingly Competitive World?

In today’s day and age, it is getting harder and harder to stand out. Traditionally, we as desi people have always put a huge premium on education, but after a certain point, does more education really help us stand out? What are the ways that we can stand out in today’s competitive world? In this episode, we discuss the ways that individuals can stand out in an increasingly competitive world. Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below. Enjoy! 01:23 – Why are Desi People so Obsessed with Education? 03:07 – [MOVIE Reference] – “Life is a race” via 3 Idiots (Compete or DIE?!) [https://www.youtube.com/watch?v=UptwZdRtrkI&ab_channel=UltraBollywood]     07:31 – [STUDY Reference] – Is the World More Competitive Today than Ever Before? (feat. College Admissions (1995 vs. 2020: How College Admissions Has Changed Over the Past 25 Years)) [https://kdcollegeprep.com/how-college-admissions-changed-last-25-years/] 08:10 – How is “Standing Out” in Today’s World Different than “Standing Out” in the Past? 18:36 – [SCENE Reference] – Steve Jobs' 2005 Stanford Commencement Address [https://www.youtube.com/watch?v=UF8uR6Z6KLc] – Sometimes life will hit you in the head like a ton of bricks – do not lose faith. The only way to do great work is to LOVE what you do. 26:50 – Spaced Repetition – This is one of the best ways to improve your memory and learn more about topics that are really important to you. Prerak has created a TON of videos related to this topic, and you can find them here (Anki: ALL YOU WILL EVER NEED) [https://www.youtube.com/watch?v=saVJN5-_JDM&list=PLoRUsKSPCHAYv6OnDZQnb_TjGn6WGIpud&ab_channel=PrerakJuthani]!