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HLZ by Deepti Palija, Dubai (2026)

01/01/2026

After 12 years in corporate, I chose myself. 🌿
August 2025: Completed my Level 5 Diploma, became an RDN.
October 2025 onwards: Built HLZ from the ground up—3 group programs launched, countless 1:1 clients coached, and content created to challenge wellness culture.
December 2025: Completed in just 2 months.
This certification represents a fundamental shift in how I want to spend my energy—moving from optimizing office spaces to optimizing human health. The corporate world taught me systems thinking and how to create environments where people thrive. Nutrition is simply applying those same principles to the most important system: the human body.
HLZ blends evidence-based nutrition science with Ayurvedic wisdom. It’s a marriage of everything I’ve learned: the rigor and strategic thinking from my corporate background combined with deep wellness knowledge.
But this post wouldn’t exist without YOU. Thank you to everyone who’s supported, coached with me, engaged with my content, and believed in this transition from day one. Your trust, your vulnerability, your commitment to your health—that’s what fuels this work.
Here’s to a year of growth, health, and meaningful impact in 2026. Wishing you and yours a beautiful new year ahead. 💚

15/12/2025

I got SIBO from 75 Hard.

The challenge designed by Andy Frisella as a mental resilience test is brilliant.

But when you ignore your nervous system’s signals, it becomes self-sabotage.

Swipe to see what happened in Week 8-9 👉

(Includes full breakdown of the collapse, the science, and how I’m finishing smart).

10/12/2025

9 weeks. 6 gym fits. 112 workouts. 0 excuses.
75 Hard taught me that showing up is half the battle. Some days the outfit was fire 🔥, some days I just needed to get it done. But every single day, I showed up.
Swipe to see what consistency really looks like 💪
”

08/12/2025

Men: Your gut is destroying your testosterone (and nobody’s talking about it).
I see this pattern constantly with my male clients in Dubai:
“I’m lifting 5x a week, eating high protein, but I can’t build muscle”
“My belly fat won’t budge no matter what I do”
“My energy crashes by 2 PM every single day”
“I just don’t feel like myself anymore”
The problem? They’re ignoring their GUT.
Here’s what most men don’t realize:
Your gut microbiome directly controls how your body produces testosterone AND metabolizes estrogen.
When your gut bacteria are out of balance, they literally REABSORB estrogen that your body tried to eliminate. This creates:
→ Excess estrogen (yes, MEN produce estrogen too)
→ Lower testosterone
→ Stubborn belly fat
→ Difficulty building muscle
→ Chronic fatigue
And NO - it’s not because of soy.
It’s your gut bacteria. The research is clear on this.
I’ve helped dozens of men optimize their gut health and see:
✅ 20-35% increase in testosterone levels
✅ Better muscle gains
✅ Fat loss (especially around the midsection)
✅ Energy that lasts all day
✅ Improved mental clarity
The 5 changes in this carousel are science-backed and have worked for my clients time and time again.
It’s not just about protein and lifting. Your gut is the foundation.
Save this. Share it with a guy who needs to see it.
📩 Want my Male Hormone Optimization Protocol? DM me “GUT”

01/12/2025

75 Hard can build you —
but it can burn you out if you’re not careful.

As a nutritionist, I’ve seen how discipline without nourishment
can wreck your hormones, spike your cortisol, and disconnect you
from your own body.

So I’m doing this differently.

I still show up.
I still commit.
But I do it while protecting my energy, feeding my nervous system,
and remembering that more isn’t always better sometimes, it’s just louder.

This version of 75 Hard includes:
• Food that supports my cycle
• Walks that lower cortisol
• Recovery that’s non-negotiable
• Quiet moments I don’t post
• A body that feels safe, not just strong

This isn’t me going soft.
It’s me staying.

Resilient. Regulated. Rooted.

Save this if you’re doing 75 Hard (or life) your own way. 💛

30/11/2025

Feel like every corner of the internet is shouting different nutrition rules at you?
Same. And honestly… most of them overcomplicate what your body actually needs.

Here’s the truth I see every single day as a coach:

Your body doesn’t need exotic powders, detox teas, or 47-step meal plans.
It needs consistent, real meals that stabilise your blood sugar, support your gut, and lower inflammation — the three levers that change everything from weight to skin to mood.

And here’s the part people don’t realise:

Simple food is powerful when you understand the physiology behind it.
This is why my clients lose weight, clear their skin, reduce cravings, fix bloating, and rebuild confidence — not through restriction, but through smarter daily habits.

If you’re feeling stuck with your weight, frustrated with your skin, overwhelmed by fatigue, or just tired of trying to “get healthy” alone…
you don’t have to figure it out by yourself.
I’ve been in that place. I get it. And I know exactly how to guide you out of it.

If you’re ready for clarity and results that actually last:
DM me “COACH.”
If someone you love needs this reset, tag them.

This is your sign to stop overthinking and start nourishing.

Let’s do it together.
— Deepti

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.

HLZ by Deepti Palija

01/01/2026

15/12/2025

10/12/2025

08/12/2025

01/12/2025

30/11/2025

16/11/2025

03/11/2025

02/11/2025

01/11/2025

30/10/2025

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