Building a LIC Plan: 30-, 90-, and 365-Day Blueprints | S01E28 | Levels In Check with Ray

Building a LIC Plan: 30-, 90-, and 365-Day Blueprints | S01E28 | Levels In Check with Ray

In this episode, Ray breaks down how to build your own Levels In Check Plan — a practical 30-, 90-, and 365-day blueprint to bring everything together: awareness, rhythm, food, movement, sleep, and mindset. This is not a challenge; it’s a lifestyle architecture — designed for real Indian lives, not labs. You’ll learn: * The 3 phases of rhythm — reset, stabilize, integrate * How to combine food, fasting, and walking routines * The small, Indian-specific habits that create long-term balance * How to make prevention sustainable without perfection 🎧 Listen here : Linktree - https://linktr.ee/levelsincheck [https://linktr.ee/levelsincheck]Website - https://levelsincheck.com/ [https://levelsincheck.com/] YouTube - https://www.youtube.com/@LevelsInCheck [https://www.youtube.com/@LevelsInCheck] Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992 [https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992] Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e [https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e]

The Science of Inflammation and Glucose: Beyond Sugar | S01E28 | Levels In Check with Ray

Not all glucose spikes come from sugar — some come from inflammation. In this episode, Ray explores how chronic inflammation quietly shapes your metabolism, mood, and energy. We cover: * What inflammation really is * How it causes insulin resistance and fatigue * Early warning signs your body gives * Natural, culture-fit ways to cool it down 🎧 Listen here: Linktree - https://linktr.ee/levelsincheck [https://linktr.ee/levelsincheck]Website - https://levelsincheck.com/ [https://levelsincheck.com/] YouTube - https://www.youtube.com/@LevelsInCheck [https://www.youtube.com/@LevelsInCheck] Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992 [https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992] Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e [https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e]

Data & Tracking Beyond Glucose: Sleep, HRV, Steps, Weight | S01E27 | Levels In Check with Ray

Your glucose data tells one story — but your sleep, heart rate variability, steps, and weight complete the picture. In this episode, Ray explains how to use these signals for awareness — not obsession. You’ll learn: * What HRV really means and how to read it * How sleep affects your glucose and recovery * Why post-meal movement beats total step counts * How to use weight as feedback, not identity 🎧 Listen here: Linktree - https://linktr.ee/levelsincheck [https://linktr.ee/levelsincheck]Website - https://levelsincheck.com/ [https://levelsincheck.com/] YouTube - https://www.youtube.com/@LevelsInCheck [https://www.youtube.com/@LevelsInCheck] Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992 [https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992] Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e [https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e]

Mindset and Behaviour Change — How to Stick With It | S01E25 | Levels In Check with Ray

vYou already know what to do — eat better, move more, sleep deeper. The real question is: how do you stick with it? In this episode, Ray explores the psychology and practical design of behaviour change — how to stay consistent without pressure, guilt, or burnout. We cover: * Why motivation doesn’t work * How to build identity-based habits * Systems that make consistency natural * Emotional flexibility and self-forgiveness 🎧 Listen here: Linktree - https://linktr.ee/levelsincheck [https://linktr.ee/levelsincheck]Website - https://levelsincheck.com/ [https://levelsincheck.com/] YouTube - https://www.youtube.com/@LevelsInCheck [https://www.youtube.com/@LevelsInCheck] Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992 [https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992] Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e [https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e]

Medications, GLP-1s, and the Modern Toolkit | S01E24 | Levels In Check with Ray

Metformin, Ozempic, Rybelsus, Mounjaro — the modern metabolic toolkit is evolving fast. But what are these medications really doing inside the body? And how do we balance them with lifestyle, food, and awareness? In this episode, we break down: * How GLP-1s work and who they help * The role of Metformin in insulin resistance * The truth about “miracle drugs” and rebound weight * How to use medication consciously, not dependently 🎧 Listen here: Linktree - https://linktr.ee/levelsincheck [https://linktr.ee/levelsincheck]Website - https://levelsincheck.com/ [https://levelsincheck.com/] YouTube - https://www.youtube.com/@LevelsInCheck [https://www.youtube.com/@LevelsInCheck] Apple Podcast - https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992 [https://podcasts.apple.com/us/podcast/levels-in-check/id1841601992] Spotify Podcast - https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e [https://open.spotify.com/show/3V8JDa3ejSfyC8Dvag63Kx?si=JRgwiGYtSuCpDPfUAsnqvw&nd=1&dlsi=e175b591ca1c474e]