PVLF 2025

Interview with Gagan Dhawan, Author of “The New Me”

Explore insights from Gagan Dhawan, author of 'The New Me,' on Frontlist. Discover transformative guidance for personal growth.
on Apr 08, 2024

Frontlist: Your background is a fascinating blend of entrepreneurship, investing, and now authorship. Can you share how these experiences have shaped the concepts and advice found in "The New Me"? Did challenges or successes in these fields motivate you to explore health and lifestyle transformation?

Gagan: My journey as an entrepreneur and investor has provided me with valuable insights into the importance of holistic well-being, which is easy to neglect for a lot of individuals due to time constraints and work-pressure. I realised that optimal health is a lot more than financial gains or business accomplishments. Achieving balance and fulfilment in all aspects of life is the ultimate prize.

My experiences taught me the significance of prioritising health and lifestyle choices to sustain long-term success and happiness. The New Me is a culmination of this realisation, offering practical guidance on how simple yet impactful changes in areas like nutrition, exercise, hydration, mindfulness and more can lead to profound transformations in overall well-being.

Moreover, entrepreneurship and investing often demand high levels of energy, focus and resilience. The actionable strategies in The New Me empower individuals to optimise their health and vitality, ultimately enhancing their ability to thrive in both personal and professional endeavours.

Frontlist: Many people feel overwhelmed when considering lifestyle changes. "The New Me" seems to offer a practical approach. Can you elaborate on strategies your book offers to help readers take that crucial first step towards a healthier life?

Gagan: One of the key strategies outlined in the book is the concept of incremental change. Instead of advocating for drastic overhauls overnight, I encourage readers to focus on taking small, manageable steps towards their health goals - whether it's starting with something as simple as adding an extra serving of vegetables to their meals or committing to a brief daily walk.

The actionable advice and realistic solutions fit seamlessly into busy lifestyles. From quick and nutritious meal ideas to efficient workout routines that can be done at home, the book equips readers to incorporate healthy practices into their daily routines, without feeling overwhelmed. I have tried to put together practical strategies, gentle encouragement, and a roadmap for sustainable change in my book.

Frontlist: One of the core principles in your book is the power of small, incremental changes. Can you describe a few specific examples of these small changes and how they can lead to significant improvements in overall health and well-being over time?

Gagan: The seemingly minor adjustments, when consistently practised over time, can yield remarkable results. Here are a few specific examples:

Morning Rituals: Starting the day with a glass of water and a few minutes of mindful breathing or stretching helps hydrate the body, oxygenate the cells, and promote mental clarity, laying the foundation for improved energy levels and productivity.
Healthy Snack Swaps: Opting for a piece of fruit or a handful of nuts instead of sugary processed snacks provides essential vitamins, minerals, and fibre while curbing cravings and supporting stable blood sugar levels.
Movement Breaks: Short movement breaks such as taking a brisk walk around the block or doing a few minutes of stretching at your desk can help boost blood circulation, alleviate muscle tension, and enhance mood, contributing to improved overall health and well-being.
Mindful Eating Practices: Slowing down and savouring each bite during meals can promote better digestion, nutrient absorption, and awareness of hunger and satiety cues. By practising mindful eating, individuals can cultivate a healthier relationship with food, prevent overeating and foster a greater appreciation for nourishing their bodies.
Hydration Habit: Simply carrying a reusable water bottle and setting reminders to drink water at regular intervals can help ensure you're consistently hydrating your body. Proper hydration supports digestion, circulation and cognitive function, increased energy levels, improved concentration and enhanced overall vitality.

Frontlist: Exercise & following a Diet plan can be a major hurdle for many. In contrast to traditional fitness approaches, how does "The New Me" guide readers to incorporate physical activity into their daily routines in a realistic and sustainable way?

Gagan: In the face of this challenge, rather than advocating strict regimens or extreme measures, the book takes a more holistic and sustainable approach to physical activity and nutrition.

The book encourages readers to merge working out with activities that they genuinely enjoy. Whether it's dancing, hiking, gardening or playing a sport, the focus is on finding activities that make exercise a rewarding and fulfilling experience rather than a dreaded task.

The book also promotes the concept of functional fitness and incorporating movement into daily life. Such as walking or biking for transportation, taking the stairs instead of the elevator, or incorporating bodyweight exercises into daily routines.

Furthermore, the book advocates for a flexible and intuitive approach to nutrition. Instead of rigid diet plans or strict calorie counting, the focus is on cultivating a balanced and mindful approach to eating. This includes listening to hunger and fullness cues, honouring cravings in moderation, and prioritising nutrient-dense whole foods while still allowing for flexibility and enjoyment.

Frontlist: The link between physical activity and mental well-being is increasingly recognized. "The New Me" emphasises this connection. Can you elaborate on how engaging in physical activities contributes to positive mental benefits?

Gagan: The profound connection between physical activity and mental well-being often goes under the radar. Engaging in regular physical activity offers a myriad of positive benefits for mental health:

Stress Reduction: Physical activity, whether it's aerobic exercise, strength training, or yoga, helps to reduce levels of stress hormones such as cortisol while simultaneously stimulating the production of endorphins, the body's natural mood elevators. This can result in feelings of relaxation and overall emotional well-being.
Improved Mood: Exercise has been shown to boost levels of neurotransmitters like serotonin and dopamine, which are known to regulate mood and promote feelings of happiness and contentment. Regular physical activity can help alleviate symptoms of depression and anxiety, serving as a powerful tool for managing mood disorders.
Enhanced Cognitive Function: Physical activity has been linked to improved cognitive function and mental clarity. Exercise increases blood flow to the brain, which can enhance memory, concentration, and overall cognitive performance. Engaging in physical activity stimulates the growth of new brain cells and strengthens neural connections, supporting long-term brain health.
Stress Management: Regular physical activity provides a healthy outlet for managing stress and negative emotions. Whether it's going for a run, practising yoga or taking a brisk walk in nature, exercise can help individuals process and release pent-up tension.
Increased Self-Esteem: Engaging in physical activity can boost self-esteem and confidence by fostering a sense of accomplishment and mastery. Achieving personal fitness goals, improving physical strength and endurance, and experiencing the tangible benefits of exercise can enhance feelings of self-worth and self-efficacy.
Better Sleep: Regular physical activity has been shown to improve sleep quality and duration, which are essential for mental health and well-being. Exercise helps regulate circadian rhythms, reduce insomnia symptoms and promote deeper, more restorative sleep, leading to improved mood, cognition, and overall functioning during waking hours.

Frontlist: Maintaining consistency can be challenging when it comes to lifestyle changes. How does "The New Me" address this common problem? Does the book offer strategies to overcome boredom or busy schedules that might tempt readers to abandon their newfound healthy habits?

Gagan: The New Me offers practical strategies to overcome obstacles such as boredom and busy schedules, ensuring readers can sustain their newfound healthy habits effectively.

Instead of prescribing rigid rules or one-size-fits-all solutions, the book encourages readers to experiment with different strategies and find what works best for them. By empowering individuals to take ownership of their health journey and make choices that align with their unique preferences and circumstances, the book fosters a sense of autonomy and self-efficacy that is essential for sustaining long-term lifestyle changes.

The book provides a diverse range of tips, techniques, and activities to keep readers engaged and motivated, preventing boredom and monotony from derailing their progress. You can try new recipes, explore different forms of exercise, and incorporate mindfulness practices into daily routines.