Why Snoring Could Be the Hidden Villain Behind Insulin Resistance !

A New Lens on Diabetes – Could Snoring Be the Hidden Villain?

Ladies and gentlemen, brothers and sisters in health,

We are gathered here today not just to talk about diabetes — a condition we often view through the narrow lens of sugar levels, medications, and food charts — but to turn that lens around and ask a question that few dare to pose:

What if snoring — that simple nighttime nuisance we laugh about — is actually one of the hidden villains behind insulin resistance?

Sounds strange, doesn’t it?

Snoring is often dismissed. It’s the punchline of jokes in movies. It’s the sound that keeps your partner awake. It’s seen as harmless — maybe annoying, maybe embarrassing, but hardly dangerous.

But what if I told you that chronic snoring is a signal — a loud one — that your metabolism, your hormones, and your nervous system are under siege?

What if the very breath you lose while sleeping is the reason your body can no longer manage sugar the way it should?

And most importantly — what if there was a way to reverse this spiral using a blend of modern understanding and the ancient wisdom of Ayurveda?

This is not a talk about adding one more medication or trying a new sugar-free sweetener.

This is about a paradigm shift.

A shift from controlling diabetes to actually healing it — from the root.

Because when we start connecting the dots between snoring, disrupted sleep, inflammation, insulin resistance, and Ayurvedic constitution — we start to see something truly powerful:

That healing diabetes is not just about what you eat. It’s about how you breathe. How you sleep. How your inner energies — Vata, Pitta, and Kapha — dance or clash through your day and night.

So today, we’ll go deep. We’ll explore:

How snoring damages your metabolic engine,
How Ayurveda has long warned us about these disruptions,
And most importantly — how we can use an integrated, personalized protocol to reverse Type 2 diabetes, naturally.

Not by suppressing symptoms.

But by restoring rhythm.

By listening to the wisdom of your breath, your body, and your Prakruti.

So, sit back, take a deep breath — and prepare to rethink everything you thought you knew about diabetes.

Let’s begin.

Understanding Snoring Beyond the Joke

Now let’s get one thing straight…

Snoring is not just noise.

It’s a warning signal.

A red flag from your nervous system that something’s wrong. It tells us that your airway is collapsing — even partially — during sleep. That your body is struggling to breathe when it should be resting and restoring.

So what exactly is snoring?

Technically, it’s the sound produced when air struggles to pass through a partially blocked upper airway, causing the surrounding tissues to vibrate. Most often, this happens at the back of the throat.

But the real story isn’t the sound. The real story is the oxygen — or the lack of it.

What Happens During Snoring?

When someone snores regularly — and especially when it progresses to sleep apnea — here’s what’s happening:

The muscles in the throat relax too much.
The airway narrows or closes.
The brain briefly wakes the sleeper to restart breathing.
This cycle happens dozens or even hundreds of times a night.

And every time it does, your body experiences a stress response. Cortisol spikes. Heart rate increases. Oxygen drops.

This is not restful sleep. This is internal chaos.

Even if the person is unconscious of it, their body is in constant emergency mode.

The Metabolic Cost of Poor Sleep

Now think about what happens when this goes on night after night:

You wake up tired, even after 8 hours.
Your brain feels foggy.
You crave sugar and caffeine.
Your hunger and fullness signals are out of whack.
And most dangerously — your insulin no longer works the way it should.

This is where the snoring–diabetes connection begins to take root.

Because when your body is robbed of oxygen repeatedly, it begins to enter a chronic stress state. And in that state, it resists insulin — your body's sugar gatekeeper.

So if you've ever wondered, "I'm eating right, exercising… why is my blood sugar still high?" — look at your sleep. Look at your breath. Look at the night.

You might be trying to manage diabetes during the day, while it’s being fuelled every night by something you thought was harmless: snoring.

From Joke to Threat: Sleep Apnea

We also need to talk about Obstructive Sleep Apnea (OSA) — the extreme end of the snoring spectrum.

Studies show that over 80% of people with Type 2 diabetes have undiagnosed OSA.

That’s not a coincidence. That’s causation.

When you stop breathing even briefly, your body reacts like it’s choking. This causes a spike in blood sugar, blood pressure, and inflammation. Over time, this leads to:

Insulin resistance
Weight gain (especially around the belly)
Brain fog
Hormonal disruption (ghrelin, leptin)
And yes — worsening diabetes

So, let’s reframe snoring from “annoying habit” to metabolic disruptor. A silent saboteur of your body's healing power.

In the next section, we’ll break down the exact scientific mechanisms — how the oxygen debt from snoring leads to insulin resistance, chronic inflammation, and fat storage.

Then, we’ll contrast this with how Ayurveda understood these imbalances centuries ago — in a language of breath, sleep, doshas, and digestive fire.

Let’s move to The Science Behind Snoring and Insulin Resistance.

Ready to continue?

The Science Behind Snoring and Insulin Resistance

Now that we’ve pulled snoring out of the joke category and placed it where it belongs — as a red alert from the body — let’s ask the question:

How does snoring actually cause insulin resistance?

Let’s follow the trail — from disrupted breathing, to hormonal chaos, to rising blood sugar.

1. Oxygen Debt = Stress Signal

When you snore — especially with episodes of sleep apnea — the airflow to your lungs becomes irregular. Your body receives less oxygen than it needs. This triggers your sympathetic nervous system — your fight-or-flight mode.

Your brain thinks you're choking — because you are.

In response, your body releases a cocktail of stress hormones: cortisol, adrenaline, and noradrenaline.

Now here’s the kicker:

Cortisol doesn’t just wake you up. It also raises your blood sugar — so your muscles have energy to “fight or flee.”

But you’re not fighting. You’re not fleeing. You’re lying in bed, still snoring.

So that sugar stays in the bloodstream. And your pancreas has to pump out more insulin to deal with it.

Do this every night, and your cells start to tune out insulin’s signals. That’s insulin resistance.

2. Inflammation: The Hidden Fire

Intermittent hypoxia — a fancy term for repeated oxygen deprivation — also activates systemic inflammation.

Inflamed tissues become less sensitive to insulin. Inflammation also disrupts:

Leptin (your fullness hormone)
Ghrelin (your hunger hormone)
Adiponectin (your fat-burning hormone)

The result?

You’re hungrier.
You crave carbs.
You gain visceral fat.
And your liver becomes sluggish at managing glucose.

3. Sleep Fragmentation Destroys Blood Sugar Control

Think about the architecture of sleep — deep sleep (NREM), dream sleep (REM), and light sleep.

It’s during deep sleep that:

Your body restores insulin sensitivity.
Growth hormone is released.
Fat is burned.
Inflammation is repaired.

But when snoring leads to fragmented sleep, you’re pulled out of deep sleep again and again. You stay stuck in the shallow end — never reaching the healing zone.

This is why even people with “normal” blood sugar during the day can develop prediabetes silently — if their sleep is wrecked by snoring.

4. Weight Gain Isn’t Just a Cause — It’s Also an Effect

There’s a cycle here:

Snoring worsens insulin resistance.
Insulin resistance stores more fat (especially around the neck and belly).
That fat narrows your airway.
And a narrower airway makes snoring worse.

It’s a self-reinforcing loop. And unless you address the root disruption — sleep and breath — no diet alone will break it.

So What’s the Takeaway?

If you or someone you love snores more than 3 nights a week…

If they wake up tired
If they wake up with dry mouth or a headache
If their partner says they stop breathing in their sleep

…it’s not just a nuisance.

It’s a sign that your hormonal, metabolic, and nervous systems are under stress — every single night.

And over time, this can be the very thing driving prediabetes, Type 2 diabetes, and weight gain.

Now — this is where most conversations stop. Maybe a CPAP machine is recommended. Maybe some weight loss advice.

But what if we could go deeper?

What if we could understand this pattern — not just through modern science, but through the lens of Ayurveda?

Because long before we had polysomnography labs and blood sugar monitors, Ayurveda understood something crucial:

That when your breath, sleep, and digestion are out of rhythm, your whole being — your prakruti — is thrown off.

Let’s now shift gears and explore how Ayurveda understands snoring, sleep imbalance, and insulin resistance — not as isolated issues, but as energetic disharmonies.

Ayurveda’s Perspective on Sleep, Breath, and Prakruti

Let’s step back from the modern medical model for a moment…

Let’s take a breath — a real one — and ask a deeper question:

What is sleep, really?

What is breath?

What is the body trying to do — not just chemically, but energetically — when it rests, when it digests, when it dreams?

This is where Ayurveda offers a perspective that is both ancient and urgently relevant today.

Ayurveda’s Core Concept: Prakruti — Your Inborn Constitution

Ayurveda teaches that each person is born with a unique blueprint — a Prakruti — a personal balance of the three doshas:

Vata – air and space (movement, nerve impulses, breath)
Pitta – fire and water (digestion, metabolism, transformation)
Kapha – earth and water (structure, lubrication, immunity)

When these doshas are in harmony, the body thrives.

When they are disturbed — especially due to modern stressors like poor sleep, erratic eating, toxic environments, and emotional overload — disease emerges.

Snoring, from the Ayurvedic perspective, is not just a mechanical problem.

It’s a Vata–Kapha disturbance. And sometimes, Pitta is involved too, especially if inflammation and heat are present.

Let’s break this down.

Snoring and the Doshas

Vata Imbalance (Air/Ether): Dryness and tension in the throat. Nervous system overstimulation (insomnia, anxiety), Light, fragmented sleep, Irregular breathing patterns
Kapha Imbalance (Earth/Water): Excess mucus and congestion, Weight gain, especially around the neck, Sluggish digestion, Heavy, unrefreshing sleep, Obstruction of the airways during sleep
Pitta Imbalance (Fire/Water): Inflammation in the airway tissues, Irritability, frustration, and overheating during sleep, Night waking between 1–3 a.m., Acid reflux contributing to airway blockage

So, when someone snores and suffers from poor sleep, Ayurveda doesn’t just reach for a quick fix. It asks:

What is their Prakruti (inborn constitution)?
What is their Vikriti (current imbalance)?
How is their Agni (digestive/metabolic fire)?
What is the state of their Ojas (vital immunity and vitality)?

And most importantly:

How can we restore harmony — gently, deeply, and sustainably?

Sleep and Insulin Resistance in Ayurveda

In Ayurveda, sleep is one of the three pillars of health — along with ahara (food) and brahmacharya (regulated lifestyle and sexual energy).

Poor sleep is said to derail digestion, weaken immunity, and accumulate toxins (ama).

From this lens:

Chronic snoring = disrupted prana (life force) flow.
Disrupted prana leads to disturbed Agni, especially in Medo Dhatu (fat tissue) and Rasa Dhatu (plasma/nutrient fluid).
This leads to Kapha accumulation — which manifests as weight gain, fluid retention, congestion, and sluggish metabolism.
Over time, this sets the stage for Prameha — the Ayurvedic name for the cluster of diseases associated with diabetes.

There are 20 subtypes of Prameha described in Ayurveda. All involve dysfunction in the urinary, digestive, and metabolic systems.

And all have one thing in common:

A disturbance of doshic balance, especially excess Kapha and impaired Agni.

This is where the dots connect beautifully.

Snoring → disrupted breath and prana → disturbed doshas
Disturbed doshas → weakened Agni → ama accumulation
Ama accumulation → insulin resistance → diabetes

Ayurveda saw this path centuries ago.

So What Can We Do About It?

We don’t treat snoring, insulin resistance, or even Prameha as isolated conditions.

We treat the person. Their unique Prakruti. Their lifestyle. Their mental state. Their sleep rhythm. Their digestion.

We bring their breath, sleep, and doshas back into rhythm.

We rekindle Agni — the inner fire.

And we strengthen Ojas — the vital immunity that keeps disease at bay.

This is the power of Ayurveda. Not as an alternative, but as an integrated, foundational healing system.

Now, we’ll bring both worlds together — modern science and ancient wisdom — into a practical, integrated framework for reversing Type 2 diabetes.

Not just controlling it.

Not just managing it.

But healing it — at the root.

Reversing Diabetes – An Integrated Ayurveda Framework

Up until now, we’ve laid down the foundation:

We’ve seen how snoring isn’t just noise — it’s a nightly assault on the metabolism.
We’ve understood how oxygen deprivation leads to insulin resistance.
And we’ve explored how Ayurveda interprets this dysfunction as a doshic and digestive imbalance, particularly affecting Agni, Prana, and Ojas.

Now let’s ask the real question:

How do we reverse it?

Not just manage it. Not mask it. But rewire the body’s systems so that insulin sensitivity returns, blood sugar stabilizes, and the need for lifelong medication may be reduced — or in many cases, eliminated.

This is where an Integrated Ayurveda Framework shines.

It doesn’t replace modern diagnostics. It doesn’t ignore lab results. Instead, it works in tandem — by treating the root cause, not just the number on the glucometer.

Let’s break it down into a 4-layered healing model:

LAYER 1: Correcting Sleep and Breath – The Forgotten Pillars

Start here. Not with diet. Not with pills. With breath and sleep.

Because if you don’t fix your sleep architecture, insulin resistance will continue, no matter how clean your diet is.

Here’s how we start:

Sleep Apnea Screening If snoring is chronic, rule out sleep apnea with a sleep study. Mild cases can often be corrected through weight loss, breathwork, and positioning therapies.
Sleep Position Therapy Train the body to sleep on its side (left is best in Ayurveda) using wedge pillows or posture belts.
Nighttime Routine (Ayurveda + Neuroscience) Ayurveda calls it Ratri-charya. It should include Warm herbal teas (like Brahmi, Jatamansi, Ashwagandha). Foot massage with sesame or brahmi oil. Gentle breathwork (like Anulom Vilom or Bhramari). Avoiding screens 1 hour before bed
Breath Training (Pranayama) Strengthen the diaphragm, calm the nervous system, and improve oxygen delivery: Nadi Shodhana (alternate nostril), Ujjayi breath (victorious breath), Bhramari (humming bee for vagal tone)

This alone reduces cortisol, inflammation, and hunger hormones, and helps restore insulin sensitivity.

LAYER 2: Resetting Agni (Digestive-Metabolic Fire)

Ayurveda says: “Rogaha Sarve Api Mandagnau.” “All diseases begin with impaired Agni.”

So before we detox or take herbs, we must repair digestion. Think of it as rebooting your body’s internal software.

Key steps:

Intermittent Fasting the Ayurvedic Way Not extreme. Just aligning eating with your circadian rhythm. Largest meal at lunch, light dinner before 7 p.m., no snacking after dark.
Agni Rekindling Tonics - Dry ginger + lemon + rock salt in warm water, ;Trikatu (black pepper, long pepper, ginger; CCF tea (Coriander, Cumin, Fennel)
Ama Pachana (Toxin Reduction) Light, warm, cooked meals. No cold dairy, no sugar, no heavy wheat initially. Digestive teas before and after meals.

LAYER 3: Personalizing with Prakruti-Based Healing

Everyone’s diabetes journey is different — because their doshic baseline is different.

Let’s look at how reversal strategies vary by Prakruti:

Vata Prakruti

Common symptoms: Weight loss, anxiety, cold hands/feet, erratic appetite
Healing focus: Stability, warmth, grounding
Recommendations: Warm, oily, nourishing meals; Ashwagandha for sleep and cortisol; Avoid stimulants and raw salads

Pitta Prakruti

Common symptoms: Intense hunger, acidity, irritability, inflammation
Healing focus: Cooling, calming, detoxifying the liver
Recommendations: Bitter greens, aloe vera juice, turmeric; Avoid spicy/fried foods and excessive cardio; Brahmi or Guduchi for liver support

Kapha Prakruti

Common symptoms: Weight gain, sluggishness, congestion, sweet cravings
Healing focus: Stimulation, mobilization, lightness
Recommendations: Dry, spicy, warming foods (millets, lentils, leafy greens); Trikatu, Guggulu, and cinnamon; Early rising, daily walking, no napping

This is where Western medicine misses the mark — treating all diabetics the same.

Ayurveda corrects that by working with your energetic nature, not against it.

LAYER 4: Deep Detoxification + Rejuvenation

Once digestion stabilizes and sleep is restored, we go deeper.

Panchakarma (if needed)

A series of personalized Ayurvedic cleansing therapies, supervised by trained practitioners:

Vamana (emesis) – for excess Kapha
Virechana (purgation) – for Pitta clearing
Basti (medicated enemas) – for deep Vata reset

This phase resets tissue metabolism (Dhatu Agni) and restores cellular communication — which modern research now connects with hormonal harmony and immune balance.

Rasayana (Rejuvenation Phase)

Once detox is done, rebuild Ojas with:

Chyawanprash (in small doses)
Shatavari (for dryness and fatigue)
Triphala (nightly for cleansing)
Brahmi or Jatamansi (for nervous system calm)

This four-layered healing framework — sleep + Agni + Prakruti + detox — is how we reverse diabetes from the root.

It's not a silver bullet. It's not overnight.

But it works — because it treats you as a whole being, not a broken pancreas.

Now, we’ll make this even more real by laying out a day-to-day healing protocol — specific habits, herbs, meals, and practices for each Prakruti type.

Practical Healing Protocol – Rebuilding from the Inside Out

Now it’s time to make this real.

Because philosophy and frameworks are important, but they mean nothing if we don’t bring them into our daily habits.

What you do in the next 24 hours matters more than any medication or theory.

This section is your blueprint — a daily roadmap for reversing diabetes by correcting the core imbalances behind snoring, insulin resistance, and doshic disharmony.

We’ll break it down by:

Foundational Practices (for everyone)
Customized Protocols for Vata, Pitta, and Kapha
Ayurvedic Herbs for Blood Sugar, Sleep & Metabolism
Lifestyle Tweaks: Sleep Hygiene, Breathwork, Movement

1. Foundational Practices (Universal)

These practices benefit all Prakrutis and are your starting point no matter where you are on the diabetes spectrum.

Morning (6–9 a.m.):

Wake with the sun (Kapha time) — avoid oversleeping
Tongue scrape and oil pull with sesame or coconut oil
Drink 1 glass of warm water with lemon + pinch of turmeric
10–15 minutes Pranayama: Nadi Shodhana + Bhramari
Walk for 15–30 minutes in natural light
Light yoga or stretching to activate lymph and agni

Midday (10 a.m.–2 p.m.):

Main meal here (Pitta time = strongest digestion)
Meal should be warm, freshly cooked, moderately spiced
Avoid cold drinks, raw salads, or overeating

Evening (6–9 p.m.):

Light dinner — soups, lentils, steamed veggies
Herbal tea (like CCF or ginger–fennel) post meal
Disconnect from screens by 9 p.m.
Foot massage with warm oil + gentle breathing
In bed by 10 p.m. sharp

2. Prakruti-Based Healing Routines

Now let’s personalize this. Here's what your protocol should focus on depending on your dominant dosha.

VATA-PREDOMINANT

Symptoms: Poor sleep, anxiety, constipation, low appetite, erratic sugar levels.

Focus: Grounding, nourishment, routine

Morning:

Warm sesame oil abhyanga (self massage)
½ tsp Ashwagandha powder in warm milk
Warm breakfast: oatmeal with cinnamon + ghee

Diet:

Cooked grains, root vegetables, ghee, nuts
Avoid raw, dry, cold, and leftover foods

Herbs:

Ashwagandha (adaptogen)
Shatavari (balances dryness)
Brahmi (calms nervous system)

Sleep support:

Night milk with nutmeg + Ashwagandha
Bhramari Pranayama at bedtime

PITTA-PREDOMINANT

Symptoms: Intense hunger, acidity, irritability, hot flashes, inflammatory markers.

Focus: Cooling, calming, detoxifying

Morning:

Aloe vera juice (2 tbsp) on empty stomach
Coconut oil abhyanga
Light breakfast: soaked almonds, pear, mint tea

Diet:

Bitter greens, barley, cucumber, amla, coriander
Avoid spicy, fried, fermented foods

Herbs:

Guduchi (anti-inflammatory)
Amalaki (natural antioxidant)
Brahmi or Jatamansi (for liver + mood)

Sleep support:

Pitta tea: rose, fennel, licorice
Moon gazing (10 min before bed to reduce heat)

KAPHA-PREDOMINANT

Symptoms: Weight gain, sluggishness, heavy snoring, sugar cravings, slow metabolism.

Focus: Activation, lightness, stimulation

Morning:

Dry massage (Garshana) with silk glove
Trikatu or cinnamon in warm water before breakfast
Skipped breakfast or light fruit (if appetite low)

Diet:

Light grains (millet, quinoa), leafy greens, lentils
No dairy, sugar, or cold foods
Ginger, turmeric, black pepper in cooking

Herbs:

Trikatu (stimulates agni)
Guggulu (reduces fat)
Fenugreek seeds (soak overnight, chew in a.m.)

Sleep support:

Early dinner by 6:30 p.m.
Evening brisk walk (Kapha needs movement)
Avoid heavy, oily dinners

3. Key Ayurvedic Herbs & Formulas

Herb/Formulation Function

Triphala Gentle detox, improves bowel health

Ashwagandha Lowers cortisol, supports sleep

Turmeric + Black Pepper Anti-inflammatory, enhances insulin function

Fenugreek (Methi) Lowers fasting blood sugar

Gymnema (Gurmar) Suppresses sugar cravings

Bitter Melon (Karela) Mimics insulin, lowers blood sugar

CCF Tea (Cumin-Coriander-Fennel) Reduces bloating, supports Agni

Always consult a practitioner to match herbs with your dosha and medications.

4. Lifestyle Tweaks that Amplify Healing

Sleep Position: Left side sleeping is best for digestion and airway openness.
No naps: Especially for Kapha types.
Digital Sunset: Blue light blocks melatonin — use amber lights or candles after dark.
Meal Timing: No food 2–3 hours before bed.
Chew your food: Digestion begins in the mouth. Chew each bite 20–30 times.

This is not a crash plan. This is a reset — for your hormones, breath, digestion, and nervous system.

Do this for 30–90 days and you may see:

Better blood sugar control
Deeper, quieter sleep
Weight loss without extreme diets
Clearer mind, lighter body
A sense of coming home to yourself

Now — to wrap this all up, let’s bring everything together in one clear message.

Reclaiming Health by Reclaiming Rhythm

My friends, we’ve come full circle.

We began with a question most people never ask:

Could snoring — something dismissed as annoying but harmless — actually be the hidden villain behind insulin resistance?

What we’ve uncovered together is far more profound.

Because behind that simple sound of disrupted breath lies a web of metabolic chaos:

Oxygen deprivation
Chronic stress
Hormonal misfiring
Inflammation
And ultimately, the loss of insulin sensitivity — the very heart of Type 2 diabetes

Snoring is not just a nighttime problem. It’s a whole-system disruption.

And here’s the tragedy: Most diabetes treatment today ignores this entirely.

It focuses on numbers — blood glucose, A1C, carb counts — without asking the deeper question:

Why is the body failing to regulate sugar in the first place?

And even when the link between sleep and metabolism is acknowledged, it’s rarely explored with any depth or personalization.

That’s where Ayurveda steps in.

Ayurveda doesn’t just treat your pancreas. It treats you.

It honors your unique Prakruti.
It treats sleep not as downtime, but as biological repair mode.
It sees snoring not as sound, but as a break in prana — your life force.
It sees insulin resistance not just as glucose dysfunction, but as a collapse of rhythm — of breath, digestion, and rest.

And most of all, it shows us a path to reverse diabetes — not with fear, not with endless restriction, but with rhythm, breath, warmth, and alignment.

Your Body Is Not Broken. It’s Out of Rhythm.

Let that land.

Your body is not failing. It’s speaking to you. Through snoring. Through fatigue. Through sugar cravings. Through belly weight and blood sugar spikes.

And if we listen — deeply, without judgment — we can restore what’s been lost.

Not just insulin sensitivity…

But vitality. Focus. Joy. Ojas.

The Road Ahead: What You Can Do Starting Tonight

Here’s what I want you to remember:

Track your sleep. Snoring is a symptom — don’t ignore it.
Fix your bedtime. 10 p.m. is medicine.
Eat for your dosha. Stop copying someone else’s diet.
Breathe daily. Pranayama isn’t optional. It’s your insulin reset button.
Strengthen your Agni. It’s the flame that runs everything.
Slow down. Real healing never happens in a rush.

This is not about perfection. It’s about connection.

To yourself. Your cycles. Your sleep. Your breath.

Because reversing diabetes — truly reversing it — is not about fighting your body.

It’s about coming back into sync with it.

From Numbers to Wisdom

You are not your blood sugar.

You are not your A1C.

You are a human being — filled with rhythm, intelligence, and regenerative power.

And when you combine the best of modern science with the soul of Ayurveda, something magical happens:

You stop managing your disease… and start healing your life.

Thank you for being here. Thank you for choosing to listen. And may your journey toward deeper health begin with something as simple and sacred as this:

One clear breath.

Wellness Guruji Dr Gowthaman, Shree Varma Ayurveda Hospitals 9994909336 / 9500946638 / www.shreevarma.online

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