The 3M Perfect Human Diet (PHD) Program is a comprehensive health and wellness plan that combines expert guidance from nutritionists and doctors to optimize physical health

Comprehensive Assessment and Customization
The first phase of the PHD Program involves a detailed assessment, typically involving both a nutritionist and a doctor. This is crucial for customizing the program to your individual needs.

Muscle (Physical Health and Fitness)

This pillar focuses on physical strength, body composition, and muscle recovery.

Exercise Plan:

Strength Training: Regular resistance training (e.g., weightlifting, bodyweight exercises) to build muscle mass, increase metabolism, and improve overall strength.

Cardio: Aerobic exercise to improve cardiovascular health, including moderate-intensity activities like walking, jogging, cycling, or swimming.

Flexibility and Mobility: Incorporating activities like yoga, Pilates, or stretching to enhance flexibility, mobility, and prevent injury.

Recovery and Rest: The importance of recovery days and techniques like foam rolling, massage, or active rest to avoid overtraining and optimize muscle growth.

Metabolism (Nutrition and Energy)

Nutrition plays a crucial role in optimizing metabolism for fat loss, muscle gain, and energy management.

Balanced Macronutrients: The program will help you achieve the right balance of:

Proteins: Lean proteins like chicken, fish, tofu, and legumes to support muscle repair and growth.

Carbohydrates: Healthy carbs from sources like whole grains, fruits, and vegetables to provide sustained energy.

Fats: Healthy fats from nuts, seeds, avocado, olive oil, and fatty fish to support hormone production and energy.

Pricing – Rs.30,000/-