MNLS 10 Daily Steps (2011). These guidelines get refined over time, so finding the latest guidelines will be helpful.

Recipes in English: here. Some recipes use milk products like buttermilk and curd — these should ideally be eliminated. Also see Vegetable Juice recipe — Thyroid problems.

YouTube videos: If you understand Telugu, you may watch YouTube videos by user cleinfo123. There are 750+ videos. Playlists on various topics can be found in the Yahoo Group listed below.

Yahoo Group in English: natural_lifestyle_manthena has lots of material, including English translations of Dr Raju's works and an active English speaking community. There are telephone numbers and email addresses of people who follow him sincerely. Also, the 750 odd YouTube videos have been categorized into playlists by subject.

I first heard of Dr Manthena Raju in 2012. Since then, his food guidelines have fascinated me. In 2019, I touched based with a friend who had actually attended classes with Dr Raju. He said that adopting the entire system wholesale is challenging, so it is advised to approach it step by step (Kaizen-style). Below is the sequence of steps my friend recommended. With each step, he mentioned the percentage of benefits accrued by that step (the percentages are simply meant to convey a rough idea of the relative magnitude of benefit that is accrued by each step, qualitatively).

In order to understand the details associated with any of the steps above, it is best to read PDF files in English at the Yahoo group natural_lifestyle_manthena or browse through MNLS 10 Daily Steps (2011).

Step 1: Water drinking (30%) — Dr Manthena Raju has extensive guidelines for how much water to drink, how to space apart intake of solid foods, liquid foods, and so on.

Step 2: Early fruit dinner (ensuring at least 12 hour fast daily) (30%) — this guideline corresponds to Time Restricted Feeding.

Step 3: Sprout breakfast (20%) — the idea is to consume a raw vegan breakfast consisting of sprouted grains, sprouted beans and overnight soaked nuts.

Step 4: Fasting 1 day a week (10%) — the fast should be water-only.

Step 5: Removing salt and oil (5%).

My friend says that by incorporating the above 5 steps into our daily lives, we are already at the 95% mark for optimal physical health. Step 6 is to remove masala — most of the spices. This step is followed by spiritual seekers who can sense that masala (most spices) affects meditation negatively.