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HLZ by Deepti Palija, Dubai (2025)

16/11/2025

The last two weeks reminded me of something we don’t say enough:
Progress isn’t built on perfect days — it’s built on the days you refuse to give up on yourself.

I didn’t hit every target.
I had guilt, exhaustion, overstimulation… and cake.
But I showed up anyway.
I adapted. I adjusted. I kept going.

And the results are real: less inflammation, a tighter waist, calmer psoriasis, steadier energy, a stronger mind.

This journey isn’t about perfection.
It’s about choosing discipline over punishment, wellness over burnout, and consistency over cruelty.

If you’re in a season where your effort feels messy, keep going.
Your future self is being built quietly — in these exact moments.

03/11/2025

Hormones, stress, and metabolism changes making you feel out of control?

DM me “COACH” and let’s talk about how nutrition can reset it all.

You’ll never lose weight until you fix your gut… here’s why.

I’ve seen it too many times: people cutting calories, pushing harder in workouts, and yet the scale doesn’t move.

Turns out, it’s not a willpower issue.
It’s inflammation. And that inflammation starts in your gut.

When you rely on takeouts, skip fermented foods, or live on low-fiber diets, you destroy your good gut bacteria. The ones that regulate blood sugar, insulin, and fat storage.

Without them, your body stays in constant alert mode, craving sugar and holding on to fat.

But the good news? You can rebuild.

Add fermented foods, green tea, and colorful plants daily.
They restore microbial balance and switch your metabolism back on.

02/11/2025

Week 2 of : My realistic progress update.
Not extreme. Not perfect. Just steady improvements that show up in data and in the mirror.

Wins:

• Reduced waist by 2 inches and down 1% body fat — inflammation clearly responding to the plan.
• Stayed consistent with high-protein, low-inflammatory meals that support gut health and lower bloat.
• 40 pages of science-based reading — physical and mental progress together.

What didn’t go to plan:

• Missed a couple of gym sessions — did at-home Pilates instead. Still moved.
• 12,000 steps average — lower than target but still beneficial NEAT.
• Had cake — no guilt, no impact on progress when the overall week is solid.

Key takeaway:

Progress happens when you adjust instead of giving up.
The goal isn’t perfection — it’s building habits I can maintain long after the challenge ends.

If you’ve been wanting to start something and keep pushing it off start with today, not Monday.

01/11/2025

Share this with someone terrified of “cholesterol foods” but missing the REAL problem.

If you’ve been scared of eggs or ghee, this one’s for you.

So many clients tell me,
“I cut out all fats, but my cholesterol is still high.”

Every time, the pattern’s the same: low fiber, high inflammation, stressed metabolism.

Here’s what resets it naturally:

1️⃣ Build Fiber Gradually
Fiber binds cholesterol and clears it out, but too much too soon = bloat and gas.
Add oats, chia, psyllium, okra, and veggies slowly. Drink 2.5–3 L water daily.

2️⃣ Keep the Yolks, Ditch the Fear
1–2 whole eggs a day support HDL and liver health.
The issue isn’t yolks — it’s pairing them with toast, butter, and seed oils.

3️⃣ Healthy Fats Heal, Refined Oils Harm
Use olive oil, ghee, avocado, and nuts.
Skip sunflower, soybean, and “vegetable blends.”

4️⃣ Whole Foods > Processed “Health” Foods
Even vegan protein bars and low-fat yogurts can spike triglycerides.
Eat foods your grandmother would recognize.

5️⃣ The Grain Trio: Oats × Barley × Buckwheat
Rich in beta-glucans and rutin, these support gut health and improve LDL.

6️⃣ Polyphenols Are Your Artery Shield
Berries, green tea, cacao, turmeric, and pomegranate protect LDL from oxidation.
Aim for one red, one green, and one purple food daily.

7️⃣ Protein Quality Over Dogma
Mix animal (eggs, paneer) and plant (tempeh, lentils, beans) proteins.
Avoid isolates with gums or sweeteners.

8️⃣ Gut Before Goals
Fermented foods + prebiotic veggies = better bile recycling and digestion.
Try kefir, coconut yogurt, onions, garlic, leeks.

9️⃣ Add Herbal Teas That Work
Dandelion root boosts bile flow.
Buckwheat tea reduces LDL oxidation.
Hibiscus, moringa, or green tea enhance lipid metabolism.

💡Drink one herbal blend daily (mid-morning or post-dinner).

🔟 Control Insulin, Cortisol & Move Daily
Stable blood sugar and low stress = lower triglycerides.
3× strength, 2× cardio, 1× yoga weekly + 10–15K steps daily.

30/10/2025

Hormones, stress, and metabolism changes making you feel out of control? DM me “COACH” and let’s talk about how nutrition can reset it all.

If your hormones feel off but your blood tests are “normal,” this is your sign to look deeper.

Most women I coach don’t realize it’s not just about estrogen or progesterone.

It’s about how your gut, thyroid, liver, and nervous system communicate every day.

And it’s your daily habits that quietly throw them off balance.

Here are 6 habits silently messing with your hormones 👇

1️⃣ Over-Supplementing
Collagen, greens, and protein powders sound great until you realize many contain emulsifiers and gums that irritate your gut.

A stressed gut slows estrogen detox, leading to bloating and fatigue.

Fix: Choose clean, single-ingredient products and rotate supplements instead of stacking them.

2️⃣ Missing Natural Light
Without morning sunlight, your cortisol rhythm gets lost. Your body doesn’t know when to energize or recover.

Fix: Get 10 minutes of direct sunlight before screens. This is circadian biology, not a trend.

3️⃣ Constant Glucose Spikes
Frequent snacking keeps insulin high, which suppresses growth hormone and throws off estrogen balance.

Fix: Eat every 4–5 hours, lead with protein and fiber, and snack intentionally.

4️⃣ Low Minerals
Modern diets and filtered water strip key minerals like magnesium, zinc, and selenium that are essential for thyroid and hormone balance.

Fix: Add trace minerals to water, use mineral-rich salt, and eat nuts, seeds, and seaweed.

5️⃣ Plastic Exposure
BPA, BPS, and microplastics mimic estrogen and affect thyroid and fertility.

Fix: Use glass or stainless steel, especially for hot food and drinks.

6️⃣ Living in “Alert Mode”
Notifications and nonstop noise keep cortisol elevated, which blunts thyroid and reproductive hormones.

Fix: Add pauses. Try a quiet meal, a walk without your phone, or 10 minutes of stillness each day.

28/10/2025

Hormones, stress, and metabolism changes making you feel out of control?

DM me “COACH” and let’s talk about how nutrition can reset it all.

What if I told you your gut (not your diet) decides whether you lose fat or store it? 😳

For years, I followed every “clean eating” rule and spent hours training.

Yet, I was constantly tired, bloated, and plateaued.

And I saw the same pattern with clients.
They were disciplined, but their results didn’t match their effort.

That’s when I realized the missing link: gut inflammation.

When your gut is inflamed, your body sees everything, even healthy food, as stress.

It raises cortisol, slows metabolism, triggers cravings, and even impacts how your liver processes fat.

You can be eating the perfect diet, but if your gut bacteria are out of balance, your body simply won’t respond.

Fixing your gut means calming inflammation, balancing insulin, and rebuilding energy from within.

Because true fat loss doesn’t start in your plate… it starts in your gut.

26/10/2025

If you’ve been waiting for a sign to restart, this is it.
Tag a friend below who’d do this kind of self-discipline challenge with you.

This isn’t a fitness challenge. It’s a self-respect reset.

75 days. No shortcuts. No excuses. No cheat meals. No skipping a workout because you’re tired.

You show up twice a day, even when no one’s watching.

The Rules (Non-Negotiable):
➡️ Follow a clean, anti-inflammatory diet. No alcohol, no “just one bite.”
➡️ Two workouts a day: 45 min each. One outdoors, no matter what.
➡️ 4 litres of water daily.
➡️ 10 pages of mindset or growth reading.
➡️ 1 progress photo every single day.
Miss one task? You restart. Period.

The HLZ Edit:
My 75 Hard merges physical grit with cellular healing.
➡️ Training split: Zing workouts + Katie Martin’s 3-2-1 + TRX circuits.
➡️ Weekly recovery: 1 Reformer Pilates + 1 Hot Yoga.
➡️ Movement target: 15,000–20,000 steps.
➡️ Fuel: 850–1100 calories — high-protein, low-inflammatory meals built to strip fat and calm psoriasis.
➡️ Focus: discipline, nervous-system balance, and skin-body harmony.

75 Hard Program didn’t teach me to be perfect, it taught me to be present.

26/10/2025

If you know someone who has been “resting” for too long and cannot find their spark, share this with them.

They might just need this reminder today. 🤍

Let’s be honest: sometimes what we call healing is really hiding.

We skip workouts because “our body needs rest.”
We overeat because “we deserve comfort.”
We stop trying because “we’re being gentle with ourselves.”

What starts as self-care can quickly become a pattern of self-neglect.

Self-pity tricks you.
It feels like a warm blanket… but it also keeps you trapped.
It whispers that doing less is “protecting your energy.”

The truth? The version of you that feels tired and uninspired doesn’t need more softness.

She needs structure. She needs discipline that feels safe, not punishing.

If you’ve been stuck in that fog where every day feels “too much,” I want you to try this:

👉 Move your body for 20 minutes.
👉 Eat one high-protein meal.
👉 Go to bed 30 minutes earlier.

You don’t need to be perfect. You just need to stop pitying yourself.

The version of us that thinks it is broken is not broken.

It is waiting for us to take responsibility again.

25/10/2025

Share this with a friend who has been “waiting for motivation.”

Sometimes what they really need is not more inspiration but a little tough love and a reminder that they are stronger than their excuses. ❤️

That voice saying “you are too tired” is not protecting you. It is sabotaging you.

I used to believe skipping workouts and reaching for “comfort food” was self-care.

But every “I deserve a break” became another week of feeling heavier, slower, and more frustrated with myself.

That is when I realized something important:
Pity is just procrastination in disguise.

The hardest truth about transformation is that you cannot heal in the same mindset that made you stuck.

As a Nutrition Coach, I have seen women transform the moment they replaced pity with presence.
You do not need to push harder. You just need to take one honest action.
Prep your meals. Go for that walk. Log your food for a week.

The fastest way to heal your body is to stop feeling sorry for it
and start showing it love through action.

Because the moment you take ownership of your plate, your sleep, and your movement, everything begins to shift.

Your energy rises. Your skin clears. You start trusting yourself again.

That is not punishment. That is empowerment.

23/10/2025

I’ve opened 5 spots this month for women ready to finally stop guessing and start seeing results. DM me “COACH” before they’re gone.

Here’s a truth most women never hear ⬇️

The hardest part of fat loss isn’t the start…
it’s the middle.

That phase where:
➡️ Workouts feel harder.
➡️ The scale won’t budge.
➡️ You’re doing everything right, but results seem invisible.

I see this with almost every client.

That’s when panic sets in:
“It’s not working.” or “My metabolism is broken.”

It’s not failure.
It’s when your body is actually starting to adapt.

Here’s what’s really happening:
➡️ Weeks 1–2: You’re mostly losing water weight, which is why the drop feels dramatic.
➡️ Weeks 3–6: Real fat loss begins, but it’s slower and less obvious.
➡️ Weeks 7–10: Your metabolism adapts. You may feel hungrier, more tired, and progress seems stalled.

This is exactly when most people quit… right before real results start compounding.

Those who stay patient, track progress, eat enough protein, include refeeds, and manage stress?

They’re the ones who transform.

Weight loss isn’t linear. It’s hormonal. Metabolic. Emotional.

So the next time it feels like nothing’s changing… stay consistent.
That’s where real transformation happens.

21/10/2025

VEG HIGH-PROTEIN CAESAR SALAD 🥗 (FULL RECIPE BELOW ⬇️)

If your salad leaves you hungry an hour later, read this.

Most people under-eat protein and overestimate greens.
I used to do the same… eating “clean” but constantly craving snacks right after lunch.

Once I started building high-protein, high-fiber meals, everything changed: my energy, focus, even my skin.

This High-Protein Veg Caesar Salad turns a light lunch into a power meal.

What makes it different:
✔️ 22–24g protein from Skyr + beans/tofu
✔️ Smart fats (avocado + olive oil) to balance hormones
✔️ Crunch from sourdough croutons = satisfaction
✔️ No mayo or store-bought dressing. Just clean, creamy, gut-loving ingredients.

Here’s how to make it:
Base:
- Baby iceberg + mixed salad leaves
- Cherry tomatoes (8–10)
- Cucumber slices
- ½ avocado
- Black olives

Homemade Croutons:
- 1 slice sourdough (cubed) + garlic olive oil + Himalayan salt + mixed herbs (bake or air-fry till golden)

Dressing (blend till smooth):
- ½ cup cooked white beans or 100 g silken tofu (soy-free option = beans)
- 3 tbsp Skyr yogurt
- 1 tbsp nutritional yeast
- 2 tbsp lemon juice
- ½ tsp lemon rind
- 1 tsp Dijon mustard
- 1 clove garlic
- 1 tsp olive oil
- Salt, black pepper & truffle salt to taste

To Finish:
- Toss salad with dressing + top generously with Parmesan shavings (or vegan Parm).

Macros (per serving – serves 2):
✔️ 395 kcal
✔️ 22–24 g protein
✔️ 21 g fat
✔️ 26 g carbs
✔️ 7 g fiber

If you know a friend who keeps saying, ‘I’ve tried every diet but nothing works,’ share this with them. Evidence-based nutrition can change everything, without extremes.

19/10/2025

Everyone’s buying gold today.
I’m choosing something rarer — peace.

It’s choosing to focus on the good even when life gets messy.
It’s reminding yourself to slow down, breathe, and look for light in the small moments.

Happiness is a discipline. A practice. A mindset. 💫
This Diwali, invest in your inner shine.

HLZ by Deepti Palija

16/11/2025

03/11/2025

02/11/2025

01/11/2025

30/10/2025

28/10/2025

26/10/2025

26/10/2025

25/10/2025

23/10/2025

21/10/2025

19/10/2025

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