Red White & Brown

New year, new goals… but why do so many of us fall off track within weeks? In this episode of Red, White, and Brown, Prerak and Sofia break down the psychology of New Year’s resolutions and why the traditional way of setting goals might actually be setting you up for failure. We dive into the difference between outcome-based vs input-based goals, the science behind why telling people your goals can reduce motivation, and how to use the SMART framework to create goals that actually stick. We also talk about the pressure within the Desi community to constantly achieve more—balancing ambition with rest, navigating comparison with peers, and learning how to truly “run your own race.” From fitness and finances to career and relationships, this episode is about building a system that works—not just dreaming about results. If you’ve ever felt behind, overwhelmed, or stuck… this one’s for you. Timestamps: 00:00 – Intro + Growing Up with New Year’s Resolutions 01:06 – Are New Year’s Goals Helpful or Toxic? 02:30 – Why Most Goals Fail (Timeframes + Dopamine Trap) 04:52 – Why Rest Is Underrated 05:40 – Pressure: Career, Marriage, and Milestones 06:18 – “Run Your Own Race” (Life + Marathon Analogy) 08:05 – Input vs Outcome Goals (What Actually Works) 10:51 – The SMART Framework for Goal Setting 13:58 – Real Goals: Fitness, Money, and Debt-Free Living 17:15 – Listener Qs: Work-Life Balance + Feeling Behind

In this episode, we discuss the milestone that hits a little harder than expected: turning 30. What does it actually mean to be 30 today? Is 30 old, or is it just the beginning of real adulthood? We discuss the strange feeling of mentally still being 18 while suddenly having real responsibilities—careers, finances, health, family planning, and long-term decisions that actually matter. Passing the Baton: We talk about the shift from being supported by our parents to becoming the ones responsible for supporting others. We discuss lifestyle creep, saving for retirement, buying homes, building community, prioritizing health, and what a “good decade” in your 30s really looks like. Summary: If your 20s were about becoming, your 30s might be about being. We also discuss societal shifts like people having kids later, buying homes later, and why traditional milestones are happening later than ever before. Article Mentioned in Episode - New York Times Article: Why American Women Everywhere Are Delaying Motherhood https://www.nytimes.com/2021/06/16/us/declining-birthrate-motherhood.html This article discusses how more Americans are delaying having children due to education, careers, financial stability, and changing social norms, contributing to declining birth rates and shifting life timelines. Timestamps: 00:00 – Intro and How it feels to turn 30 01:15 – The Baton Gets Passed at 30 03:23 – Responsibility, Family, and Adulthood 03:42 – Why 30 Is Younger Today 05:59 – Money Becomes Real 08:05 – Habits of Successful People + Financial Freedom & Investing 11:38 – Living Below Your Means + Lifestyle Creep 15:38 – Health Compounds Over Time 18:33 – What a Good 30s Decade Looks Like 21:31 – Bulking Up Your Adulting Muscles 21:53 – Growing Older With This Podcast 22:16 – Outro

In this episode of Red, White, and Brown, Prerak and Sofia tackle one of the most complex topics in the Desi American community: Politics. Since we last spoke in 2020, the landscape has shifted dramatically. South Asians are no longer just participating in the political process—they are at the very forefront of it, making headlines from Washington D.C. to the United Kingdom. We dive deep into the data behind the 40% surge in South Asian voter turnout (source here) since the 2021 primaries and explore what is driving this newfound civic passion. Is it a result of increased representation, or is the community finally finding its voice as it moves up the socioeconomic ladder? In this episode, we discuss: The "Ramaswamy/Usha/Mamdani Effect" & The Second Lady: What does it mean for our community to see names like Usha Vance and Vivek Ramaswamy on the national stage, regardless of their party affiliation? The Immigrant Identity Crisis: Prerak shares his personal experience of feeling "othered" by politics before gaining citizenship, and how the transition from immigrant to citizen changes your stake in the American dream. The Myth of the Monolith: We break down why it is impossible to lump the South Asian vote into one bucket, discussing the diversity of religion, income, and national origin that shapes our viewpoints. The Gen Z Revolution: From 10-year-olds reading Time for Kids to Gen Z activists organizing on TikTok, we look at how the younger generation is pushing their parents and grandparents to be more politically active and less "othered." Civic Responsibility & Social Justice: Sofia explains the duty of the younger generation to educate our elders on U.S. history and the civil rights movements that paved the way for our success today. Timestamps: 00:00 Intro: Addressing the "tough" topic of politics in 2025. 01:19 Leading the Charge: A look at Usha Vance, Zoran Mamdani, and Rishi Sunak 02:27 The Data: Analyzing the 40% increase in Desi voter turnout (NYT Analysis) 08:44 The Citizenship Barrier: How legal status shapes political engagement 12:28 Names Matter: Seeing ourselves in Op-Eds and on the ballot 15:25 Understanding How to Communicate Politics to Our Parents 22:02 Global Connections: How loan repayments, taxes, and wars hit home 25:20 Our Ask of You - Outro

Why is it that South Asians seem to be at a higher risk for heart disease and diabetes, even when they look "fit"? In this episode, Prerak and Sofia tackle the unique challenges of fitness and nutrition within the Desi-American community. As two doctors who recently survived the grueling 80-hour work weeks of medical residency, we share our personal journeys with health—from Prerak’s transition from a non-athletic kid to a marathon runner, to Sophia’s discovery of weightlifting as a way to build strength she never thought she had. They dive deep into the medical "Skinny Fat" phenomenon, explaining why BMI can be a deceiving metric for South Asians. They also get real about the struggle to get our parents active, offering creative (and slightly cheeky) strategies like "grandchildren bargaining chips," religious appeals, and the power of Garba as cardio. Finally, they break down what "whole foods" actually means and how to overcome the "activation energy" needed to hit the gym after a long day at work. TIME STAMPS:  00:00 Intro: Why another fitness podcast? (+Our Backgrounds in Fitness) 04:19 How sports became a tool for cultural assimilation 07:52 The "Skinny Fat" Syndrome: Why South Asians are high-risk at "normal" weights 12:42 How to get Desi parents to exercise: The "Selfless" approach 17:30 Scare tactics vs. "Kismet": Combatting the fatalistic view of health 22:40 Gamification: Using Strava and Run Clubs to stay accountable 25:35 Nutrition 101: Fighting the carb-heavy South Asian diet 30:40 The Convenience Trap: How to stop buying cookies 34:10 Overcoming "Activation Energy": Tips for the post-work slump

After a three-year hiatus, Prerak and Sofia are finally back behind the mic! A lot has changed since our last episode in 2022—we’ve finished our medical residencies, hit the big 3-0, and seen the world of Desi-American representation explode in ways we never imagined. In this episode, we’re catching you up on everything you missed. Prerak shares the story of his residency at Stanford, his recent marriage, and how he went from medical student to marathon runner. Sofia fills us in on her time at NYU, her world travels to places like South Africa and Japan, and her new-found love for weightlifting. We also dive into the "Identity Shift" that happens when you enter your 30s—from managing finances and politics to the pressure of staying fit and avoiding "Uncle/Auntie status." Plus, we discuss the massive shift in the Desi-American landscape, including the rise of South Asian figures in the U.S. government and the "London-fication" of the NYC dining scene. We’re so excited to be back with weekly episodes. Let's get into it! TIME STAMPS:  00:00 Welcome to Red, White, and Brown: The Return 00:54 Why we took a three-year break (The Residency Reality) 02:08 Goals for Season 4: Audience connection and weekly episodes 03:55 Prerak’s Life Update: Moving back West, Marriage, and a new Dog 05:41 Sophia’s Life Update: Global travels and surviving NYU residency 08:05 Fighting "Uncle Status": Prioritizing health and fitness 09:54 Prerak’s + Sofia's Fitness Journeys & Tips for staying active with a busy schedule 17:45 Getting serious about politics, taxes, and the stock market 19:22 The "Time Crunch": Planning life, safaris, and kids 21:18 How the Desi-American space has changed since 2022

In today’s day and age, it is getting harder and harder to stand out. Traditionally, we as desi people have always put a huge premium on education, but after a certain point, does more education really help us stand out? What are the ways that we can stand out in today’s competitive world? In this episode, we discuss the ways that individuals can stand out in an increasingly competitive world. Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below. Enjoy! 01:23 – Why are Desi People so Obsessed with Education? 03:07 – [MOVIE Reference] – “Life is a race” via 3 Idiots (Compete or DIE?!)     07:31 – [STUDY Reference] – Is the World More Competitive Today than Ever Before? (feat. College Admissions (1995 vs. 2020: How College Admissions Has Changed Over the Past 25 Years)) 08:10 – How is “Standing Out” in Today’s World Different than “Standing Out” in the Past? 18:36 – [SCENE Reference] – Steve Jobs' 2005 Stanford Commencement Address – Sometimes life will hit you in the head like a ton of bricks – do not lose faith. The only way to do great work is to LOVE what you do. 26:50 – Spaced Repetition – This is one of the best ways to improve your memory and learn more about topics that are really important to you. Prerak has created a TON of videos related to this topic, and you can find them here (Anki: ALL YOU WILL EVER NEED)!

Last time we did a Q&A, we got far more questions than we could answer. So, to make sure we could answer a few more of them, we are doing another Q&A. The details for each of the questions and the scenes referenced in the episode can be found below! Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 01:03 – Inside the mind of a master procrastinator via Tim Urban – shows you how to deal with procrastination like a boss! 01:57 – How we deal with Procrastination (& Sofia’s blog post on productivity) 06:50 – Toxic Productivity: What is it and how to manage it? 12:19 – [BOOK Reference] - Atomic Habits (One of the BEST Productivity Books of ALL TIME, please check it out!) 13:18 – SCREW Goals and Focus on Systems Instead (feat. Ali Abdaal)   14:41 – What are the Factors to Consider When Picking College/Medical School? (feat. Prerak’s Video: Picking a Medical School? Here's What You Need to Consider!) 22:24 – What We’d Change About Our Experience in College and Medical School

Today, the dream job for many kids – including desi kids – is to become an Intagrammer, TikTok-er, and YouTuber. This demonstrates just how interesting the creator economy has become in our day-to-day lives. In this episode, we are going to discuss the details behind what it means to be a creator and some great creators in the desi-space. The creator economy is defined as the class of businesses built by over 50 million independent content creators, curators, and community builders including social media influencers, bloggers, and videographers, plus the software and finance tools designed to help them with growth and monetization. Relevant Memes and Bollywood Scenes:  00:40 –What is the Creator Economy? (there are more than 50 million “creators” and it’s fascinating to see how they’ve created an economy) 02:29 – [Article Reference] Kids now dream of being professional YouTubers rather than astronauts, study finds     04:49 – Sofia’s Creator Economy Contributions and Prerak’s Creator Economy Contributions 07:20 – Misconceptions Individuals Have Regarding the Creator Economy 14:18 – Challenges of Being a Creator on Instagram, TikTok or YouTube 17:50 – Prerak and Sofia Gossiping about FAKE Creators

Do you ever wonder why our parents often are so averse to us taking “time off” to figure stuff out? Is this a prevalent theme among all desi parents, and if so, what does this say about our culture? If you want to join our next Q/A discussion, please drop us a follow at @redwhitebrownpod. Also feel free to connect with both of us on Instagram: Sofia (@thisgirlnamedSofia) and Prerak (@prerakcity).   Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 02:56 – [SCENE Reference] Gully Boy Scene about How Harvard Literally Waits for NO ONE (feat. Ranveer Singh

It seems like the older we get, the more we turn into our parents. We’ve been seeing that a lot in ourselves lately and we wanted to use this as a chance to talk about “adulting.” We chat about what it is, how it works, and how we can (slowly) get better at it! Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 01:30 - Progressive Commercial         03:03 - Adulting Definition 1: This is a really fun definition to get the conversation started! To carry out one or more of the duties and responsibilities expected of fully developed individuals (paying off that credit card debt, settling beef without blasting social media, etc). Exclusively used by those who adult less than 50% of the time

We’re in our mid-20s, and it seems like you can’t turn a single corner without getting into a conversation about weddings. So, we decided we may as well just embrace it and have an entire episode on the topic. The good part is that one of us is married and the other isn’t, so this episode (hopefully) provides a nice balanced view of desi-weddings from a novel perspective. Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 08:21 – [SCENE Reference] – The Big Day (via Netflix): Describe just why weddings are so importent in Desi culture because they symbolize the two families coming together. 11:53 – [DATA Reference] – What Percent of Desi People Do/Did Feel Pressured to Have a Large Wedding  (done super meticulously through IG

**SPOILER ALERT: We do discuss scenes of Never Have I Ever in this podcast, so if you are planning to watch the show, please go ahead and skip this podcast!** Never Have I Ever is a coming of age show that announced that it will be releasing season 3 soon! In light of this announcement, we wanted to talk about the issue of desi-representation within the media. In reviewing Never Have I Ever, we are talking about the normalization of diversity in SO many ways. There is the normalization of mental health struggles, lived experiences, sexuality, and even race. It’s interesting how the show incorporates each of these themes without making them the central tenet of the shot.   Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 06:56 – [SCENE Reference] – Never Have I Ever: Where Rebecca totally Schools Paxton (LOL) 10:11 – [SCENE Reference] – Devi Breaks Down Sexism in a Pretty Damn Awesome Way   11:42 - [SCENE Reference] – Kamala goes HAM in Standing Up for Herself! 13:30 – [NEWS Reference] – Canada's Maitreyi Ramakrishnan named one of TIME's next 100 most influential people 15:51 - [SCENE Reference] – The Subtleties of the Indian Accent   18:12 - [SCENE Reference] – The TRUE Desi-American Accent    20:12 - Criticisms of the Show 24:14 – Where is Season 3 Headed?

Remember that box of cookies that you had as a kid that turned out to be filled with household supplies? What about the plastic bag at home that’s filled with a million other plastic bags? Isn’t it crazy how these experiences are so shared among desi-immigrants? And more importantly, isn’t it interesting how both of these examples show how there is a certain level of sustainability built into the first-generation immigrant mentality? In today’s episode, we dig deeper into the realm of sustainability and what it means to be sustainable from the desi-immigrant lens! Throughout the episode, we discuss how we, as desi-americans, can become more sustainable and be more proactive about the forces negatively impacting our planet.   Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 07:17 – [MEME Reference] – “Remember Royal Dansk Cookie Jars?”  (LOL) 12:08 – [VIDEO Reference] – The Ugly Truth Of Fast Fashion via the Stud Muffin Hasan Minhaj (Patriot Act) 14:18 – [Article Reference] – Recycling in India: A Market in Transition 08:22 [ARTICLE Reference] – “There are more S&P 500 CEOs named Michael or James than women chief executives” (I said KEVIN in the show, so slightly off, but my point still stand haha). 16:17 [VLOGGER/COOL PERSON Alert] – Afshan Nasseri – Creator who is VERY Knowledgeable about the Sustainability

According to the BBC, Desi individuals account for 1% of the US population and 6% of Silicon Valley's workforce - and yet are disproportionately represented in the top brass. Why? Is there something in the water? Is there something about our culture? Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 01:02 – [ARTICLE Reference] – “Parag Agrawal: Why Desi CEOs dominate Silicon Valley” 01:40 – [ARTICLE Reference] – Chanel’s Leena Nair joins an expanding tribe of global CEOs with Indian roots 02:05 – [MEME Reference] – “You either die as a founder-run company or live long enough to see your company run by an indian dude.” LOL shameless plug for our Instagram! 08:22 [ARTICLE Reference] – “There are more S&P 500 CEOs named Michael or James than women chief executives” (I said KEVIN in the show, so slightly off, but my point still stand haha). 12:17 [VIDEO Reference] – Indra Nooyi on the role of women in the workplace and on retaining humility | My Life in Full 14:08 [PODCAST Reference] – Satya Nadella on Freakonomics Describing: ““The Secret Life of a C.E.O.” 19:25 [VIDEO Reference] – “Funny indian pronunciations of words Dangerous”

We are BACK! Welcome everyone to SEASON 3, EPISODE 1 of Red, White and Brown. WE have a TON in store for you this season, but we wanted to start with a Q/A to address some common questions we get. If you want to join our next Q/A discussion, please drop us a follow at @redwhitebrownpod. Also feel free to connect with both of us on Instagram: Sofia (@thisgirlnamedSofia) and Prerak (@prerakcity). Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 00:42 – What is the best way to Cope with Anxiety? 06:29 – [BOOK Recommendation] – The Power of Now written by Eckhart Tolle. You can find the book on Amazon, but you can also listen to a free version of it on YouTube! 06:54 – Things We Regret Not Doing More in College?   09:31 – [SCENE Reference] – Log Kya Kahenge (Double dare y’all to guess where this is from before clicking on it)! 10:27 – What are the Pros/Cons of Being First Generation Desi-Americans? 12:41 – [SONG Reference] – The OG: None Other Than Vande Mataram! 16:39 – How to Get Started as a Creator on Social Media 18:09 – [BOOK Recommendation] ­– When Breathe Becomes Air by Paul Kalanithi  

In this episode, we are answering questions that have been submitted from each of you via our Instagram. If you want to join our next Q/A discussion, please drop us a follow at @redwhitebrownpod. Also feel free to connect with both of us on Instagram: Sofia (@thisgirlnamedSofia) and Prerak (@prerakcity). Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 00:50 – How to best be prepared for college? 11:33 – [MOVIE Reference] – “Three Idiots (All Is Well Scene)” An iconic scene that will help to put studying into perspective. This describes how both Sofia and I try to approach learning in medicine. 15:13 – What is the best financial advice for college and medical school? 20:27 – How to Make Friends as an Adult? We drop common tips that we have both used to network. 23:31 – [MOVIE Reference] – “Munna Bhai MBBS (Jaadu ki Jhappi)” Love this scene and it is a perfect example of using vulnerability to create connection.   29:24 – What are the BEST Ways to Stop Procrastinating? Feel free to check out Prerak’s Study with Me Videos as well as the application “Flora,” which helps to prevent you from using your phone during times when you need to focus (FREE!). Also check out this four tendencies quiz, which tells you the type of working that you are.

**This episode does contain minimal explicit language, so please take that into consideration prior to listening** **SPOILER ALERT: We do discuss scenes of Never Have I Ever in this podcast, so if you are planning to watch the show, please go ahead and skip this podcast!** Never Have I Ever was a HUGE "must-watch" for almost every desi person's quarantine. We wanted to spend some time discussing how it felt to see Desi people on the big screen. Time Stamps:  00:49 – Plot Overview of Never Have I Ever 02:08 – Positives about the Show: What did we appreciate about the show and what it means for Desi people entering Western Media. 05:03 – An Example of Devi’s Badass Comebacks (Scene from show) 08:42 – How Could the Show be Improved? 11:27 – When Desi Immigrants Start to Compare Princeton vs. Stanford (Scene from show): We discuss why we thought having this sort of scene was not particularly great for desi culture. 13:59 – Islamophobia within Never Have I Ever 16:57 – What Critics Have to Say About Never Have I Ever: What did reviews of the show think? How did it align with what Sofia and I thought? Were the characters one-dimensional? Did the show depict a “white-washed” version of Desi culture? 20:56 – What Would We Change About the Show?

This episode is all about non-traditional career paths among South Asians, and we feature two amazing guests: Shashank Gupta (Founder of Nazranaa Diaries, @Nazranaanj) and Chhavi Verg (@chhaviverg, Instagram Influencr and Miss NJ USA 2017) . Please give both of these people a follow on social media. Time Stamps:  04:20 – Why is there SUCH a LARGE Emphasis on Being a Doctor, Lawyer, or Engineer?  08:29 – INTERVIEW with Shashank Gupta, founder of Nazranaa, which is the largest Indian bridal boutique in the United States. He also cofounded Nazranaa Diaries, a TV show and web series, which has over 14 million views on YouTube. He came here from Bombay when he was 15 and has been doing INCREDIBLE things ever since! 19:52 – INTERVIEW with Chhavi Verg, who is Miss New Jersey USA 2017 and runner up Miss USA 2017! She discusses her entire journey with us and how she went from working as a model to an influencer to public speaker. She also discusses how she was able to pursue and how her journey has changed over time. 28:11 – How to deal with Judgmental People Who May Not Support Your Career Choice

In this episode, we talk about racism from the lens of being Desi-American. We talk about the current racial tensions within America today and how we can work to help create a more equitable society. This episode is intended to purely educate and shed light into an immensely important topic for all immigrants. We hope you enjoy it! Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 01:24 – What is it like being a Minority Race in America (our experiences) 08:54 – Racism in the South Asian Community: How does racism exist within the south Asian community and how has it shaped our beliefs? The fact of the matter is that our community is racist and we need to take an active stance to rectify that moving forward. 17:49 - [SONG Reference] – “Beyonce Sharma Jayegi” Beyoncé is a Queen. That is all. The title of this song is not ok. 18:47 - The Blindian Project (@blindianproject): This is an INCREDIBLE project. Please shoot them a follow J Some very inspiring stories filled with perseverance. 24:14 – The TRUTH Behind the Model Minority Myth: The only reason we have been able to be as successful as we are is due to the civil rights movements. We are not a model minority; we owe a lot of our success to the African American community. 28:39 – Tangible Next Steps to Take to Become Less Racist. Check out this podcast called 1619, which is an audio series on how slavery has transformed America. Also check out @thewokedesi and @southasians4blacklives – both excellent pages that share different ways for us to diminish racial disparities in America.

In this episode, we define colorism and its prominence within the Desi community. We also discuss examples of colorism in our day-to-day lives and even in the realm of Bollywood. Relevant Memes and Bollywood Scenes:  NOTE: We've hyperlinked the memes referenced in the show below, but they are usually only "click-able" when you listen to the podcast via Apple podcasts on your phone. 04:01 – [MOVIE Reference] - "Gori Gori Song" (Main Hoon Na). Lyrical Translation is here! Also, definitely 06:04 – [MOVIE Reference] – “Rock N Roll Soniye” (Kabhi Alvida Naa Kehna). Lyrical Translation is here.   07:55 - [MOVIE Reference] – “Chittiyaan Kalaiyaan” (Roy). Lyrical Translation is here.   12:56 – Nina Davuluri: Is Miss America Too Dark-Skinned To Ever Be Crowned Miss India? Nina Davuluri’s Instagram (shoot her a follow!) 15:52 – Fair & Lovely to Glow & Lovely