Build Healthy Habits That Stick
Simple, sustainable lifestyle changes backed by science for better health.
Join the 28-day challenge
The 28-Day Challenge.
Four habits. Twenty-eight days. Led by Nickhil Jakatdar, PhD and his expert team on WhatsApp. You get the science behind each habit, what to actually do about it, and a community doing it alongside you.
Salad before meal
Walk post-meal
Adequate protein
Sufficient water
Join the Challenge →
One habit a week · Led by clinicians · No app to install
What’s in it for you
Five reasons this actually works.
Boost Your Energy & Metabolism
Feel more active, lighter, and refreshed as you improve your overall well-being.
Learn From The Health Experts
Clinical dietitians, doctors, and daily practitioners bring the science to life.
Supportive Community
Stay motivated with a WhatsApp-based group of like-minded peers.
Benefit from Personalized Tools
The WhatsApp-based Kai and the GeneClinicX app tailor your experience.
The philosophy
Small Changes,
Small Changes,
Big Results.
Lasting health comes from small, consistent steps. Too often, people turn to temporary solutions that lead to frustration and fleeting results. We’re here to help you build real, sustainable habits that stick, so you can finally see the lasting change you’ve been looking for.
Join the Challenge →
Healthy habits
Your 4-week habit plan.
One habit a week: small enough to fit into the life you already have, significant enough to compound.
Week 1
Salad before meal
Start each meal with a nutrient-rich salad to slow down the glucose spike, support digestion and satiety.
Week 2
Walk post-meal
Walk for 10-15 minutes after meals to stabilise blood sugar, improve digestion, and improve insulin sensitivity.
Week 3
Adequate protein
Ensure balanced protein intake to build muscle mass, curb hunger and support proper hormone function.
Week 4
Sufficient water
Stay optimally hydrated to improve energy levels, focus, digestion and detoxification.
How it works
Theory, action, and community.
We keep it to three things: explain the science, turn it into something you can do, and make sure you’re not doing it alone.
The Theory
Each week’s habit is introduced by clinicians who explain what it does in your body, and why the evidence supports it.
The Actionable Insight
The science translated into something you can actually do this week: practical, specific, and built for a real routine.
The Community
You do it alongside a WhatsApp group of people working on the same habit, with our experts on hand for your questions.
Say hi to Kai
Your personalised AI Coach.
See how Kai turns simple inputs into real-time, personalized health guidance through WhatsApp and the GeneClinicX app.
Log Meals Effortlessly
Just take a photo or enter the details, and get instant feedback.
Sync With Your Wearable
Track activity, sleep, and more for deeper health insights.
Ask Any Health Questions
Get expert, personalized answers to any questions you have!
Team
Meet the team.
Nickhil Jakatdar, PhD
Wellness Advocate & Mentor
Abhinav Kejriwal
Facilitator
Dr. Bhavi Modi
Human Geneticist
Sneha Raje, PhD
Clinical Dietitian & Lifestyle Expert
Shruti Kulkarni
Clinical Dietitian & Lifestyle Expert
Dr. Swapna Gadgil Gambhir
Lifestyle Medicine Physician
Dr. Rashida Melinkeri
Primary Care Physician & Lipidologist
Areef Reza
Tech Guru & AI Expert
Ajay Mundkur
Consumer Advocate
Pawan Mandhyan
Senior Healthcare Operations Manager
Shraddha Adsul
Dietitian & Research Head
Avinash Savant
Senior Software Developer
Sawita Marathe
Program Architect
In their words
What 28 days did for them.
Three members. Their own words.
01 · Gitanjali
I could immediately feel a positive difference in my gut activity.
It brought a real sense of accountability and presence to my daily decisions. Her standout habitsSalad before mealWalk post-mealSufficient water
02 · Sonali
Two years later
“I’m still following the habits today, and that, for me, says everything.”
She paired the challenge with diet coaching, and it turned 28 days into real life.
03 · Sameer
His result
Pre-diabetic →
non-diabetic.
“The Plate Idea made the biggest difference. … I’m still eating this way.”
He started looking at his meals differently, and naturally began eating less.
One member’s experience. Speak to your doctor about your own numbers.
Testimonials
Why people love us.
The 28-Day Challenge helped me enjoy salads and reduce carbs mindfully. I now walk after meals, something I once avoided, and feel motivated, energized, and more in control of my health.
The tips on how to manage food while travelling were very useful. My energy levels every day kept on increasing and I could feel it. No joint aches, no pain. Thank you so much. And Kai is just superb. Bravo for creating such useful health AI.
This 28-day challenge is incredibly well-organized, and I can feel the passion and joy each of the team members have for this cause. Keep up the great work!
You guys have permanently ingrained habits like the importance of fiber and the post meal walks into my daily life. This has been a really fun journey!
It was really helpful to understand the science and impact behind a seemingly simple habit. Your approach of breaking it down to the smallest level to make it most practical and actionable for us is amazing and is really appreciated!
The detailed, data-driven, science-backed guidance was beyond words. Just LOVED it! Nickhil Jakatdar’s open, authentic health journey, combined with Kai’s helpful features, kept me accountable and energized.
I found the program really helpful! The daily tips and Q&A sessions kept me engaged, and the Kai app was invaluable for meal adjustments and accountability. This program has significantly helped me lose weight the right way instead of seeking quick fixes, and become more mindful of my eating habits.
The 28-Day Wellness Challenge was a fun one and really made it simple to build healthy habits without being overwhelming. The small, daily steps were easy to follow, and the tips received were really helpful. The structured approach kept me motivated, and I could see real progress in just a few weeks!
Hi Nickhil and Team, I have been using the App for more than a year and have been tremendously benefited from it. Even still, daily tips and Q&A sessions have been very useful to broaden the knowledge. Kai has been a game changer which is giving excellent suggestions. Kudos to entire team!
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Follow us for science-backed insights, practical health tips, and thoughtful conversations that help you make smarter daily decisions.
Your turn
4 small habits.
On WhatsApp, with the community.
4 small habits.
One a week.
On WhatsApp, with the community.
Take the first step towards a healthier you: live expert sessions and a community that keeps you going.
Join the Challenge →Week 1Salad before meal
Week 2Walk post-meal
Week 3Adequate protein
Week 4Sufficient water