PFC Club - India

You track your protein.

But what about fibre?

Fibre isn't just about digestion.

It can support regular bowel movements, increase fullness, and provide fuel for gut bacteria that produce short-chain fatty acids (SCFAs).

WHO recommends adults get at least 25g of naturally occurring fibre/day from foods, making ~25–30g a useful practical target for many adults.

But don't jump from 10g → 30g overnight.

Increase gradually + drink enough fluids.

And the easiest way to get there?

Dal. Fruits. Vegetables. Whole grains. Nuts & seeds.

Because a high-protein diet can still be a low-fibre diet.

📲 Know what's actually on your plate with the PFC Club App.

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Follow PFC Club - Online Health CLUB for practical, evidence-based fitness nutrition.

Scientific references:
• WHO. Carbohydrate intake for adults and children (2023).
• Vinelli V, et al. Effects of Dietary Fibers on Short-Chain Fatty Acids and Gut Microbiota Composition in Healthy Adults: A Systematic Review. Nutrients. 2022.
• Koh A, et al. From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell. 2016.

More exercises ≠ more gains.

If you're constantly adding exercises to your workout but not getting stronger or doing more quality work over time, you may be missing the bigger picture.

Research shows that increasing resistance-training volume can support more muscle growth — but with diminishing returns. More and more exercises aren't automatically better.

A 2022 systematic review also found that some planned exercise variation can help, while constantly/randomly changing exercises may actually hurt progress.

And progressive overload doesn't simply mean adding weight every workout. You can progress through more reps, more load, better ex*****on or more quality work.

So don't just count your exercises.
Track your progress. 📈

Save this before your next workout. 🔖

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Congratulations Mirabai Chanu🇮🇳

Every gold you bring home reminds an entire country what discipline looks like

DM “Club” to join.

Imagine trying to lose weight while living out of hotels every week.

Now add PCOS and gallbladder surgery to the mix.

That’s exactly what Bhavya did.

At 28, she didn’t wait for life to slow down. She learned how to make fitness work with the life she already had.
Four months later, she’s 10 kg lighter, her menstrual cycle has improved, she’s built a routine around constant travel, and she came back stronger even after surgery.

Coached by Smruti Sahoo at PFC Club.
DM “CLUB” to start.