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

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

Dr Shriram Nene is one of India's most trusted medical voices—a cardiac, thoracic, and vascular surgeon who spent almost two decades in the operating room, from 1993 to 2011, before devoting the rest of his career to keeping people out of it.

Trained through some of the most demanding programs in the United States—at Washington University, UCLA, and the University of Florida—he is board-certified in cardiovascular and thoracic surgery, and in general surgery. He is a Fellow of the American College of Surgeons and a Fellow of the Society of Thoracic Surgeons.

In 2011 he brought his family and his life's work to India, and founded Pathfinder Health Sciences to democratize longevity. Today, he is a startup founder, educator, and storyteller, delivering rigorous science without hype or fear. 21 Days to Good Health distills a lifetime of that conviction into a plan anyone can begin tomorrow—or today.