21 Days to Good Health: A Surgeon’s Evidence-Based Program to Reset Your Body, Calm Your Mind, and Add Years to Your Life

First 200 buyers will receive an exclusive author-signed copy. Most health books ask you to overhaul your life. This one asks for only 21 days. 21 Days to Good Health is a practical, evidence-based program built around five pillars that determine how well and how long we live: nutrition, movement, sleep, mindset, and connection. Each day delivers one clear idea from the science of longevity and one small practice to put it to work—an approach designed to fit real schedules, not idealized ones. What sets this book apart is its refusal to be generic. Its meal plans, movement routines, and daily rhythms are built for Indian kitchens, climates, and family life. It sees the average multigenerational Indian household as a natural support system for healthier living. The result is a powerful wellness program that feels like it was written for the reader holding it. Drawing on a distinguished surgical career and the latest research on healthy aging, Dr Shriram Nene translates the newest longevity science into easy steps anyone can follow. Rigorous, accessible, and engaging, the 21-day blueprint offers a clear-eyed answer to a question most of us ask too late in life: what can I do to live a healthier life? 21 days is where that answer begins. TRUSTED VOICES ‘21 Days to Good Health is not a passing trend; it’s a wake-up call. Dr Shriram Nene condenses a lifetime in the operating room into one urgent insight: most illnesses take decades to build—and decades to prevent. Grounded in science and built around simple daily habits, this book offers readers a calm, disciplined road to better health.’ —Nita Ambani, Founder & Chairperson, Reliance Foundation; International Olympic Committee Member ‘India is one of the youngest nations in the world, but not the fittest. While most people are aware of the need to reset their health, they aren’t able to take the first steps. This is where Shriram’s approach stands out for its refreshing simplicity. The first step need not always be the hardest. Better health does not necessarily begin with dramatic changes; it begins with understanding our body and forming simple but consistent habits. I hope 21 Days to Good Health encourages people to take an active role in their [own] wellbeing. Wishing everyone a healthier and happier life.’ —Sachin Tendulkar, Bharat Ratna, Sports Icon, UNICEF Regional Ambassador for South Asia ‘To me, health is a lot like dance—it is built through rhythm, discipline, and the small things we practise every day. I have watched Ram devote his life to helping people understand that good health begins long before we enter a hospital; it begins with the choices we make at home. In 21 Days to Good Health, he brings together science, experience, and compassion in a way that is simple, practical, and deeply encouraging. This book does not ask for perfection. It simply helps you begin—and then keep going.’ —Madhuri Dixit, Padma Shri, Celebrated Actor and Cultural Icon ‘We have never known so much about health, and yet, lifestyle diseases keep winning. Every week brings a new superfood, a miracle supplement, a viral wellness hack. Yet, diabetes, heart disease and obesity continue to thrive. Few people understand this better than Dr Nene. After decades of repairing damaged hearts, he knows real value lies in preventing the damage in the first place. In 21 Days to Good Health, he cuts through the noise with science, experience and uncommon clarity. No magic pills, no impossible promises. Just practical wisdom that actually works. There’s an old saying: don’t just add years to your life, add life to your years. This book is a reminder that longevity isn’t about living longer; it’s about living better. If there is one investment guaranteed to compound for a lifetime, it’s your health. This book is an excellent place to start.’ —Harsh Goenka, Chairman, RPG Enterprises ‘I have always believed that science delivers its greatest value when it reaches people and improves everyday lives. Having known Shriram for many years, I deeply admire the way he has translated decades of surgical expertise into practical, evidence-based guidance that empowers individuals to make better health choices. Rooted in Indian wisdom yet relevant across cultures, 21 Days to Good Health offers a thoughtful and actionable roadmap to lasting wellbeing. ‘Health is rarely built in a single day of drastic changes; it is forged through the steady, quiet power of daily habits. When people think of transforming their wellbeing, they often imagine strict diets, intense workouts, and overwhelming lifestyle overhauls. 21 Days to Good Health takes a refreshing, manageable approach. Rooted in the proven idea that small deliberate actions, repeated consistently over three weeks, can rewire our daily routines, this book serves as your practical, step-by-step companion toward lasting vitality. Inside, you will find accessible strategies that fit into real life—no extreme measures required. Whether your goal is to boost your daily energy, improve your nutrition, build mental resilience, or simply feel better in your own skin, this 21-day journey provides the structure and motivation you need to get started. Taking charge of your health is one of the greatest gifts you can give yourself. May these next 21 days mark the beginning of a vibrant, balanced life you love.’ —Prakash Padukone, Padma Shri, Sports Icon ‘21 Days to Good Health is a thoughtful and practical guide to better health, grounded in science and informed by Dr Shriram Nene’s experience as a cardiovascular and thoracic surgeon. The book lays out clear, achievable habits around sleep, movement, protein, blood sugar control, and strength training, making the advice feel realistic for everyday life—rather than aspirational. What gives it particular force is its Indian context, especially its attention to South Asian metabolic risk, vegetarian nutrition, and the realities of Indian daily life. It is sensible, humane, and easy to act on. It is a must read—and transformational.’ —Amitabh Kant, Ex-G20 Sherpa to PM of India; Ex-CEO, NITI Aayog (National Institution for Transforming India) ‘In an era of overwhelming health information, separating scientific truth from misinformation is often impossible. Unsubstantiated claims and dangerous pseudoscience often drown out the voice of reason and evidence-based medicine. Dr Nene is uniquely equipped to cut through this noise. As an accomplished cardiac surgeon, fitness advocate, and technology entrepreneur, he offers advice that is clear, practical, and firmly grounded in science. This book is an invaluable guide for anyone seeking to make informed choices about their health and wellbeing. Highly recommended.’ —Dr Ambrish Mithal, Padma Bhushan, Group Chairman, Endocrinology and Diabetes, Max Healthcare ‘Dr Shriram Nene has written a book that reminds us of something we often forget: health is not built in hospitals; it is built in the small choices we make every single day. 21 Days to Good Health beautifully brings together science, discipline and the wisdom of our Indian way of living, without making wellness feel complicated or distant. It is practical, deeply human and, most importantly, possible. Sometimes the greatest transformation does not begin with a giant leap. It begins with one small step, repeated with intention.’ —Vikas Khanna, TIME 100 honoree, Michelin Star Chef, Master Chef India and bestselling author ‘Good health, like every meaningful achievement, is built through small actions repeated with discipline and conviction. In 21 Days to Good Health, Dr Shriram Nene transforms medical science into a simple, practical path that anyone can begin today. Start small, stay committed, and keep moving forward. Lage raho!’ —Vijay Shekhar Sharma Founder & CEO, Paytm ‘Modern science increasingly confirms that the health of the heart, brain and mind are inseparable. In 21 Days to Good Health, Dr Shriram Nene translates complex medical evidence into a clear and practical roadmap for better living. His message is both timely and optimistic: meaningful change can begin at any age, and small actions, practiced consistently, can build resilience and add healthier years to [one’s] life. This is an empowering guide for anyone ready to take greater ownership of their health.’ —P. Murali Doraiswamy, MBBS, FRCP, Professor of Psychiatry, Neurology, and Medicine, Duke University School of Medicine; Co-author of The Alzheimer’s Action Plan ‘Good health, much like professional excellence, is seldom the result of a single dramatic effort. It is built through awareness, discipline and the small choices we make consistently, day after day. 21 Days to Good Health brings this important truth into everyday life. It does not treat health merely as the absence of illness, but as a state of physical vitality, mental resilience and personal wellbeing that enables us to live and serve to our fullest potential. I have had the pleasure of knowing the author personally and of sharing public platforms with him. His commitment to making good health practical and accessible comes through clearly in these pages. The strength of the book lies in its emphasis on action—beginning with what is within our control and converting sound principles into sustainable habits. In a world of increasing complexity and relentless demands on our time and attention, taking responsibility for one’s own health is not an indulgence; it is an essential investment in our families, our work and our ability to contribute meaningfully to society. I hope 21 Days to Good Health encourages readers not merely to read and reflect, but to begin—and, more importantly, to continue.’ —Admiral Dinesh K. Tripathi, PVSM, AVSM, NM (Retd), Former Chief of the Naval Staff, Indian Navy ‘Good health, like every meaningful achievement, is built by showing up consistently and refusing to give up too early. Dr Shriram Nene transforms complex medical science into simple, practical actions anyone can begin. 21 Days to Good Health gives readers what every successful journey needs: a clear starting point and the confidence to take action.’ —Ritesh Agarwal Founder, OYO; Founder & Group CEO, PRISM ‘In an era overflowing with wellness myths and quick fixes, 21 Days to Good Health stands apart as a refreshingly evidence-based, practical guide to healthy living. Drawing upon decades of surgical experience and the latest science on health span, Dr Shriram Nene distills complex medical evidence into simple, actionable habits that anyone can adopt. What I particularly appreciate is that this book is firmly rooted in the realities of Indian life, making it both relatable and achievable. A valuable read for anyone who wants to invest in better health—not just for the next 21 days, but for a lifetime.’ —Dr Jaishree Sharad, Dermatologist, International Educator, Author, Tedx Speaker ‘Dr Nene has done what few surgeons ever do—turned a career of fixing hearts into a practical blueprint for never needing the operating table. Evidence-based, deeply Indian in context, and refreshingly free of fads, this book can genuinely add years of good health to your life.’ —Dr Ritesh Malik Doctor & Serial Entrepreneur; Founder, Innov8 ‘One of our generation’s finest cardiothoraic surgeons, Dr Nene, “Ram” to his friends, has a single mission: how do most of us avoid that operating table? This seminal contribution might just be what the world’s health crisis needs. Ram deftly kneads Indian traditions, ancient wisdom and bakes it all in the tandoor of a fiery amount of science and research. This is a work of a master. Please do your family a favor—just read the book. There’s no greater gift than health. Let’s all be better versions of ourselves and listen to the doc.’ —Dr Lalitesh Katragadda, Creator, Google Map Maker; Co-founder, Google India; Founder, Indihood ‘Good health is not an outcome we should leave to chance. It is built through the patterns we recognize, the decisions we make, and the actions we take every day. In 21 Days to Good Health, Dr Shriram Nene takes the complexity of modern health and decodes it into an accessible, evidence-based framework for action. Drawing on the rigor of a surgeon and the curiosity of a lifelong learner, he gives readers something incredibly valuable: agency. This is not simply a book about living healthier—it is a practical playbook for making better decisions about how we live, perform and thrive. Read it, learn from it, and most importantly, put it into action.’ —Chitra Nawbatt, #1 USA TODAY Bestselling Author, The CodeBreaker Mindset™ and Podcast Host ‘This is preventive medicine at its finest. A surgeon’s rigour translated into 21 days of simple, achievable practice. Every Indian family would do well to keep this book at home.’ —Dr Ravi Malik, Founder & CMD, Radix Healthcare, New Delhi Read more