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HLZ by Deepti Palija, Dubai (2025)

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.

19/10/2025

I asked ChatGPT “What do you think Deepti thinks this Diwali?”
It said,

She’s thinking about how to balance kheer with protein.
How to glow without guilt.
How to enjoy laddoos and hit her 15k steps.
How nourishment can still look glam.

Basically she’s feeding her light and her appetite. ✨

17/10/2025

Stop blaming your hormones…
Start listening to them.

When I struggled with bloating and fatigue, I thought my hormones were the problem.

But they weren’t “out of control”… they were responding to stress, poor recovery, and the wrong foods.

Once I focused on gut health, liver detox, and adrenal balance, everything changed.

Your hormones follow your habits.

If you’re skipping meals, over-caffeinating, or under-eating protein, your cortisol and estrogen will stay high.

Each day should touch all systems:

Liver foods → estrogen detox

Gut foods → estrogen elimination

Adrenal foods → cortisol regulation

Teas → fine-tune androgen and progesterone balance

That’s the foundation of every HLZ hormone protocol, evidence over extremes, structure over stress.

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.

15/10/2025

For years, I saw women told to “eat more and rest more” for hormone health.

But what about those of us still chasing performance, fat loss, or structure?

As a nutrition coach, I refused to believe you had to pick either progress or balance.

So I built a framework that supported both even while in a cut.

Here’s what worked for me:
✅ Strategic supplementation for estrogen detox
✅ Cruciferous veggies daily for natural DIM
✅ Strength training + recovery-based cardio
✅ Nervous system regulation (Kundalini + breathwork)
✅ A cortisol-friendly night routine with magnesium + ashwagandha

It took months of consistency, but the results were measurable… better energy, reduced PMS, and clear skin.

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

13/10/2025

The truth about butter coffee no one wants to tell you…

When I started learning about nutrition, everyone swore by bulletproof coffee.

“Drink fat to burn fat.”
“Keeps you in ketosis.”

And yes, it felt good for a while. But when I looked at my clients’ results (and my own data), the story changed.

Here’s what research shows:

➡️ Butter coffee = 40–60 extra calories + 10g fat before breakfast.
➡️ It’s not boosting metabolism, it’s delaying hunger for a bit.
➡️ It’s replacing the chance to eat protein + fiber, which actually balance insulin and support fat loss.

Fun fact: your gut already creates butyrate (the good fat in butter) from fiber-rich foods.

So you can get all the benefits, without the extra calories.

If you love your butter coffee, enjoy it occasionally.

But if your goal is fat loss and hormonal balance, start your morning with protein and fiber, not pure fat.

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.

09/10/2025

Most people try to cut more instead of balance better.

But your hormones and blood sugar need the right building blocks , not restriction.

Here’s how I teach my clients to reset insulin naturally:
→ Eat ≥30 g protein + ≥10 g fiber at breakfast
→ Pair carbs with fats or protein to slow glucose spikes
→ Include fermented or legume-based foods to support the gut

Try these combinations:
→ Moong dal + paneer chilla
→ Besan omelet + curd dip
→ Daliya + Greek yogurt
→ Vegetable upma + paneer
→ Red poha + sprouts
→ Idli-sambar + paneer stir-fry

They’re all vegetarian, high-protein, and gut-friendly.

Clients who swap their carb-heavy mornings for these notice better energy, fewer cravings, and improved skin within 2–3 weeks.

If you feel like you’ve tried everything and nothing sticks, DM me “COACH”. I’ll walk you through the approach that’s helped women finally see results.

HLZ by Deepti Palija

26/10/2025

26/10/2025

25/10/2025

23/10/2025

21/10/2025

19/10/2025

19/10/2025

17/10/2025

15/10/2025

13/10/2025

09/10/2025

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