A Day In The Life Of A Cosmetic Dermatologist: Dr. Narmada Matang

Dr. Narmada Matang is a renowned cosmetic dermatologist who has been practicing dermatology for over 14 years. She founded her own clinic (Neo Skin Clinic, Mumbai) in 2013 and has written a book called How to Look Like a Million Bucks, which serves as a guide to help you figure out what works best for your skin and hair.

We caught up with Dr. Narmada to get a glimpse into her daily life and nutrition habits, along with a few simple tips she’d like to give our readers.


Her Morning Routine

7:30/8:00 am. Wakes up and has her breakfast made up of:

  • 2-egg omelette
  • 2 chappatis
  • 1 cup milk with a tablespoon of protein powder
  • 1/2 cup tea (regular with milk and sugar)

10:00 to 10:45 am. Goes to the gym 4-5 times a week, where she does:

  • 12 minutes of light cardio
  • Weight training, focusing on various muscles each time


Her Work Schedule

11:20/12:00 am. Begins work at her clinic.
Dr. Narmada loves her work and finds it very relaxing. She also realises that her work is not labour intensive. While this may sound like a good thing, it isn’t necessarily so. Long periods of being seated at work is a health concern, and possibly leads to lifestyle diseases. To counter this, and because walking is one of her favourite activities, Dr. Narmada walks around her clinic at every opportunity.


1:30 pm. Eats lunch, which typically consists of:

  • chapattis (no oil)
  • A bowl of veg sabzi
  • A bowl of curd
  • Salad

Dr. Narmada prefers a lunch with more carbohydrates than protein, as her breakfast has already helped her reach more than half of her daily protein requirement. She makes sure to include loads of vegetables, for a good supply of fibre and phytonutrients.


4:30 pm. Drinks tea (regular with milk and sugar) with a snack (a bar, handful of nuts or khakhras).


Post Work Hours

8:30/9:00 pm. Eats dinner, which consists of either:

  • 2 bowls of dal (for protein and carbohydrates)
  • A bowl of vegetables


  • Chicken/fish (for protein-rich lean meat)
  • Half a bowl of rice

10/10:30 pm. Takes her dog and cat for a 30-minute walk.
Multiple studies indicate that pets are powerful forms of stress relief. They can help lower not only blood pressure but also our levels of cortisol and other stress hormones associated with depression and anxiety. They simultaneously increase our levels of oxytocin, which is linked to happiness and relaxation. Physical activity is also a strong stress reliever, so combining these two things when walking your pets gives you a double-strength stress remedy.


11:30 to 12:00 am. Reads before bed. Recently read From Zero to One by Peter Thiel.

Dr. Narmada limits her binge-watching to once a week. She loves watching documentaries and investigative series (like flight crash investigation). She also watches movies on Netflix. She recently watched Zero dark 30 and Breaking Bad.


Her Tips for Better Health

1] Get enough water even through your food. Fruits and vegetables are great sources.

2] Eat sprouts, walnuts and dry fruits if you have hair issues and want to improve your immunity

3] Look at your blood test levels of vitamins and minerals before taking supplements for them.

4] It may not be possible to completely avoid packaged food, but try to avoid it as much as possible.

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