Consultant dietitian and fitness expert Garima Goyal said that this glimpse is not only about physical strength, but also about long-term discipline and consistency. “It isn’t just a motivational moment, it is a strong reminder that fitness truly has no age limit,” she said.

From a clinical nutrition perspective, what stands out here is the concept of active ageing. “As we grow older, muscle mass naturally declines, a process known as sarcopenia. However, regular strength training can significantly slow down this loss, improve bone density, and enhance metabolic health. It also supports better insulin sensitivity, which is crucial for preventing age-related metabolic disorders like type 2 diabetes,” described Goyal.

Sham Kaushal weight trains in the gym (Photo: Sham Kaushal/Instagram Stories)

Another important takeaway is the role of protein intake and recovery. “At this stage of life, maintaining muscle is not just about exercise but also about adequate nutrition. Sufficient protein, along with micronutrients like vitamin D, calcium, and B12, becomes essential to support muscle repair and strength. Hydration and proper rest further amplify these benefits.”

What’s also inspiring is the mindset behind his caption, “small efforts to continue.” “This highlights that fitness is not about extremes or quick transformations, but about showing up every day, even in small ways. Consistency, not intensity alone, is what builds long-term health,” shared Goyal.

In today’s lifestyle, where many people associate ageing with slowing down, this is a powerful shift in perspective. “Strength training in your 50s, 60s, or beyond is not just safe when done correctly, it is necessary for maintaining independence, mobility, and quality of life,” said Goyal.

The takeaway is simple but powerful. “You don’t stop working out because you age. You age faster when you stop working out,” Goyal shared.

To understand what really happens, Dr GS Arora, MBBS, MD (Dermatology, Venereology & Leprosy), breaks it down.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine 

Can Botox make you ‘lose expression’?

“A ‘frozen’ or less expressive look can happen, but it is not universal,” says Dr Arora. “This usually occurs when excessive doses are used or when injections are not precisely placed.”

He emphasises that such outcomes are avoidable. “When performed by an experienced practitioner, Botox is designed to soften lines—not eliminate movement entirely.”

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Smooth skin vs natural movement

One of the biggest challenges in aesthetic dermatology is achieving visible results without compromising expression. “Every face has unique muscle dynamics, so treatment must be highly individualised,” explains Dr Arora.

He points to newer techniques like micro-dosing, often called “Baby Botox.” “Smaller, strategically placed doses help relax overactive muscles while preserving natural expressions like smiling or frowning. The goal is refinement, not rigidity.”

ALSO READ | Three lifestyle hacks to reverse insulin resistance and protect your liver

Why botox doesn’t last forever

Mini Mathur mentioned that her results lasted about three months, which is fairly typical. “Botox generally lasts between three to four months, though this can vary,” says Dr Arora.

Factors like metabolism, muscle strength, and lifestyle all play a role. “People with more active facial muscles or faster metabolisms may see quicker fading, while others may experience longer-lasting effects.”

Interestingly, repeated treatments may slightly extend longevity over time. “With regular sessions, muscles can become conditioned, sometimes leading to longer intervals between treatments,” he adds.

What are the alternatives

For those hesitant after hearing experiences like Mathur’s, dermatologists say Botox isn’t the only option. “There are several alternatives that offer subtle, natural-looking results without affecting muscle movement,” says Dr Arora.

These include:

• Dermal fillers to restore volume
• Microneedling and chemical peels for skin texture
• Laser treatments for fine lines
• Skin boosters for hydration and glow

He also highlights the importance of basics. “A consistent skincare routine with sunscreen, retinoids, and antioxidants can significantly delay visible ageing.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine 

She nodded. It made sense. People do get busy.

But later that night, when she was back home, that line returned with more weight than it had in the moment. Not because it was alarming in itself, but because it now had context. She replayed the past few days of conversation. There was indeed a gap one evening. A delayed reply the next morning. Nothing significant, nothing that had stood out earlier. But now it began to align into a pattern.

“He might be inconsistent,” she thought.

It wasn’t a conclusion, but a label that settled in her head, ready to be used if needed.

When observations become labels

The next day, when his replies came a little later than usual, the label felt validated. Not confirmed, but reinforced enough to be taken seriously.

In reality, nothing had actually changed. The interaction was still pleasant, still open, still moving forward. But something else entered it—a layer of interpretation that was now difficult to remove.

This is how red flag spotting––the most interesting game in the market lately––begins. It starts not with clear warnings, but with small observations that gather meaning over time. The process is subtle enough to feel like awareness rather than judgment, and that distinction is important because it allows the habit of searching for red flags to grow without resistance.

The mind prefers patterns over uncertainty.

There is a reason why red flag spotting feels reasonable. The human mind is built to recognise patterns. It prefers coherence over randomness, explanations over ambiguity. When something happens more than once, even in a limited sample, it begins to draw connections. These connections are not always accurate, but they create a sense of understanding, and that sense is comforting.

In relationships, where outcomes are uncertain and stakes are personal, this tendency becomes more pronounced. People are not just trying to understand what is happening; they are trying to anticipate what might happen next. The present is rarely experienced in its entirety. It is treated as evidence.

Language has changed the way we see people

Like I tried to explain in my last column, what has drastically shifted is not the instinct, but the vocabulary. Words like “inconsistent,” “avoidant,” and “emotionally unavailable” have become part of everyday language. They offer a way to name behaviour quickly, to place it within a framework that feels familiar. Once a behaviour is named, it is no longer neutral. It belongs to a category, and categories carry expectations.

This has made people more articulate about their experiences. However, these experiences are often analysed, defined and judged in haste, and that has reduced the gap between noticing something and deciding what it means. There is less space for ambiguity, less patience for not knowing.

The illusion of control

There is also a deeper layer to this—the desire for control.

Looking for red flags creates the impression that outcomes can be managed. That if you are observant enough, careful enough, you can avoid being hurt later. It feels like a rational approach to something inherently uncertain.

But relationships do not follow predictable rules. You can identify every early sign correctly and still end up in something that does not last. Not because you missed anything, but because human connections evolve in ways that cannot be fully mapped in advance.

The idea of control is comforting, but incomplete.

In the café, the conversation did not suffer. There were no awkward pauses, no visible tension. But the internal experience had already begun to change. What had been a straightforward interaction was now layered with evaluation.

When part of the mind is occupied with interpretation, there is less room for direct experience. You are present, but also slightly removed, watching, assessing, and measuring.

Once a potential red flag is identified, attention begins to organize itself around it. Instances that support the idea stand out more clearly. Instances that don’t fit are often dismissed as exceptions. Over time, the initial observation gains strength, not necessarily because it is accurate, but because it has been consistently reinforced.

This is not a failure of logic; it is how perception works. The mind is guided by what it expects to find.

How vigilance changes experience

At some point, the purpose of interaction begins to change.

Instead of asking, “What is this?” people begin asking, “What could this become?” The question carries an underlying concern: if something goes wrong later, could it have been predicted earlier?

This creates a pressure to identify problems before they fully exist. It encourages a form of vigilance that feels responsible, even necessary. But vigilance changes the quality of attention. It makes people look at each other not just as they are, but as potential sources of difficulty.

The cost of always preparing for what comes next

If every moment is treated as evidence, the present becomes thinner. There is less space for something to unfold without being immediately defined. Interactions are no longer just experienced; they are assessed for future implications. The irony is that in trying to avoid future discomfort, people begin to limit present ease.

This does not mean that red flags are irrelevant or that awareness is unnecessary. There are behaviours that signal genuine concern, patterns that should not be ignored.

But not everything unfamiliar is a problem. Not everything imperfect is a warning.

In that initial story, the line about delayed replies could mean many things. It could indicate a pattern that becomes frustrating over time. It could also be a simple reflection of someone’s working style, something that has little bearing on the overall connection. At that stage, both interpretations are possible.

What determines which one takes hold is not just the behaviour itself, but the framework through which it is viewed.

Take the plunge, people

Having said all of that, it is not that I don’t understand why we look for red flags. It often comes from having been hurt before, from a mind that has learned to stay alert to avoid a repeat of what went wrong last time you gave it a shot. It feels responsible to be careful, to read the signs early, to not walk into something “blindly” again. But being hurt is not separate from being in a relationship; it is part of it, just as much as the good parts are. There is no reward without risk, and no version of connection that comes without the possibility of discomfort.

If you hold on too tightly to control, if you stay hyper-aware of every possible sign, if you never allow yourself to step in without guarantees, you end up experiencing only a fraction of what a connection can offer. It will include uncomfortable conversations, mistakes, moments of doubt, and yes, even pain. That is not failure; that is the process.

And if you remove all of that in the name of safety, it is worth asking what you are really left with in the end.

“It contains high amounts of healthy gut polyphenols that feed your good gut bacteria, reduce inflammation, and remove toxins from your body. It is also a source of theanine, an anti-jitter, anxiety-quelling component that is absent in coffee,” said Bawa, adding how drinking matcha leads to fewer spike and crash cycles, more productivity, and satiety.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

Journaling and coffee

According to the expert, journaling helps process thoughts and emotions, while exposure to sunlight regulates circadian rhythms, improving sleep quality, and, in moderation, caffeine can improve alertness and cognitive function.

Yoga

Sumit Sharma, a certified yoga instructor and founder of StrongByYoga.com, said that practising yoga at any time of day brings numerous benefits, including improved mobility, flexibility, stamina, sleep quality, heart health, and immunity. However, yoga in the morning has some added advantages because of the calmness, clarity of thought, and fresh air it brings, added Sharma.

Morning is also considered the best time to practice yoga by many practitioners because the human mind is far more active and receptive then. Morning yoga can instantly make you feel calmer and more at peace with yourself,” he explained.

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Detox drink

Alaya likes to start her day with a detox concoction, that includes some warm water in a glass, a tablespoon of freshly squeezed lemon juice, 2 teaspoons of apple cider vinegar, 2 teaspoons of soaked chia seeds, and a teaspoon of honey.

Her three pointers? “Have it on an empty stomach, first thing in the morning, make sure the water is warm, not boiling, and being consistent for the best results,” she pointed out.

ALSO READ | Alaya F opens up on personal care, work-life balance and best lesson learned from mother Pooja Bedi

Chocolate mousse cake

She likes to snack on gluten free and sugar free chocolate mousse cake which is under 200 calories and has 17 grams of protein, without any protein powder. Just paneer, milk, egg whites, cocoa powder and oat flour blended together and baked on high heat for 22 minutes.

However, Dt Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane pointed out that even a healthier cake is dessert. Enjoy a small piece. Scan the ingredient list for added sugars or syrups. And balance it out, don’t let a “guilt-free” dessert displace your fruits, veggies, proteins, and whole grains. Consider it as a special treat, not as a meal substitute,” said Sheikh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.