Nourish | Pooja Makhija

Nourish | Pooja Makhija NOURISH - It is something most of us forget. Or take for granted. Your body is irreplaceable and only you can feed, respect and NOURISH it. Eat. Energise. Glow.

Lost in the crazy merry-go-round we call life, many of us forget that food is not something to be feared, worshipped or abused. What you eat is what you are and it cannot be overemphasised how the food you give (your one and only) body impacts what you do, who you are and how you feel. To use the age old cliche of using only the best fuel for your brand new car (which may be very expensive but after all, is replaceable) as this will impact how it will run, how fast it goes and how it ages – are you doing your body justice by feeding it anything just to get by with a 'eat to live' philosophy? Build the right relationship with food, reach your goal weight and fight disease with Pooja Makhija at NOURISH. Having successfully catered to over 10,000 clients including professionals, housewives, Bollywood stars, CEOs, sports personalities, models and the like, Pooja will work with you through Diabetes, PCOS, heart disease, weight gain and MORE so that you can NOURISH your body through the plate and not through a pill. Pooja will also teach you how to reclaim this long-lost relationship with food, so you can not only reclaim the fit, healthy body you have always wanted to have, but also reclaim the life you have always wanted to live. Nourish.

Jai hind 🇮🇳
26/01/2026

Jai hind 🇮🇳

2016 - milestones and memories!Thank you for promoting this look back, and me realize how blessed and lucky I am for al...
18/01/2026

2016 - milestones and memories!

Thank you for promoting this look back, and me realize how blessed and lucky I am for all that was and everything that will be!

12/01/2026

Rice makes you sleepy—science explains why!

When you eat a high-glycemic carbohydrate like white rice, it quickly turns into glucose in your blood. That glucose spike triggers a surge in insulin, which helps amino acids enter muscles but leaves tryptophan behind in the bloodstream — making it easier for tryptophan to get into the brain. Once there, it’s converted into serotonin and melatonin, the “calm & sleep” hormones we all know

Balanced meals that slow down glucose release — 50% fiber (veg), 25% protein, 25% carbs + smaller portions — help prevent the big insulin spike and the post-meal slump. 

Want fewer carb comas?
✔️ Add fiber & lean protein
✔️ Portion control
✔️ Choose whole grains/brown rice over refined carbs

FoodScience

11/01/2026

Easy hacks to conquer your weight loss goals in 2026!

Chronobiology matters
Front-load your calories = big breakfast, moderate lunch, smallest dinner. Research shows eating more earlier aligns with your internal clock and supports weight & glucose regulation. 

Meal Sequencing Hack
Start with fiber & protein, save carbs for last — shown to significantly lower post-meal glucose spikes and insulin excursions. 

Hydration Timing
Drink water before meals — may help reduce appetite and support weight loss. 

Eat liquids before or ~45 min after meals if it keeps you comfortable — digestion isn’t harmed by water with meals. 

Lean + focused isn’t just what you eat — it’s when you eat it. ✨

Tap below to learn more
🔗 chrononutrition & circadian eating: https://pubmed.ncbi.nlm.nih.gov/39596418/
🔗 meal timing & obesity risk: https://pubmed.ncbi.nlm.nih.gov/30705391/
🔗 meal sequence & glucose control: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11572438/
🔗 water before meals & weight loss: https://www.health.harvard.edu/blog/does-drinking-water-before-meals-really-help-you-lose-weight-202402203018

09/01/2026

Why the Triglyceride–Glucose ratio matters more than fasting sugar alone

The TyG index (Triglyceride–Glucose index) is a validated marker of insulin resistance, especially liver insulin resistance — often before HbA1c or fasting glucose turn abnormal.

How to calculate it

Use fasting blood values (mg/dL):

TyG index = ln [ (Triglycerides × Fasting Glucose) ÷ 2 ]

You’ll need:
• Fasting triglycerides
• Fasting glucose
• A simple calculator (natural log = “ln”)

⸻

How to understand the score (approximate ranges)

• < 8.5 → Lower metabolic risk
• 8.5 – 9.0 → Emerging insulin resistance
• > 9.0 → Higher risk for insulin resistance, type 2 diabetes & CVD

(Cut-offs vary slightly by population, but trend matters more than a single number.)

08/01/2026

Why gentle movement isn’t enough for bone health

Bone is living tissue.
It strengthens in response to mechanical load, not comfort.

Research consistently shows that:
• Impact and weight-bearing forces stimulate osteoblast activity
• Low-impact movement alone may not prevent age-related bone loss
• Short bouts of higher load are more osteogenic than prolonged gentle activity

This is why:
• Walking alone may not preserve bone density
• Stairs, resistance training, and impact matter
• Bone loss accelerates during peri- and menopause when loading drops

Important safety note:
This is not about aggressive stomping.
Start with lighter foot contact, fewer stairs, and slower pace.
As strength, balance, and confidence improve, progressively increase the load.

If you have osteoporosis, joint pain, or balance concerns, loading should be individualised and supervised.

Bone needs a signal — but it needs the right signal

06/01/2026

Why nocturnal glucose spikes aren’t a dinner problem

Nocturnal glucose excursions often occur due to:
• Reduced insulin sensitivity at night
• Increased hepatic glucose output
• Cortisol and growth hormone pulses during sleep

Studies on the Second Meal Effect show that higher protein intake earlier in the day:
• Improves insulin sensitivity for subsequent meals
• Reduces glycaemic variability in the evening
• Lowers overnight glucose release from the liver

One controlled trial showed that a high-protein breakfast significantly reduced post-dinner glucose levels compared to a low-protein breakfast — despite identical dinners.

This explains why:
Late dinners feel “light” but CGMs still spike
Sleep gets fragmented without obvious cause
Morning fasting glucose stays stubbornly high

Practical framework:
• 25–35 g protein at breakfast
• Protein-first at lunch
• Dinner = supportive, not corrective

Your metabolism keeps score all day — not just at night.

05/01/2026

Most people think health is built over decades.
Biology disagrees.

Within minutes to hours of eating, food alters:
• Insulin & cortisol signaling
• Neurotransmitters like serotonin & dopamine
• Inflammatory gene expression (via NF-κB)
• Immune cell behavior post-meal

A single high-fat or high-sugar meal has been shown to increase inflammatory gene expression and oxidative stress within hours — even in healthy individuals.
(Esposito et al., JACC; Patel et al., AJCN)

But here’s the nuance
One meal doesn’t define you.
Repetition does.

Your body adapts to what it repeatedly hears.
That’s why nutrition isn’t about perfection — it’s about patterns.

Think of food as:
Information
Instructions
Signals sent daily

Change the signal consistently — and biology follows.

03/01/2026

Most weight-loss plans fail because they rely on delayed rewards.

The human brain evolved to repeat behaviours that give frequent dopamine feedback — not distant outcomes like scale weight.

Research shows:
• Dopamine is released more by perceived progress than final results
• Behaviour tracking improves adherence and long-term fat loss
• Scale-dependent motivation increases dropout rates

This is why smart fat loss focuses on:
Systems, not willpower
Daily feedback, not monthly outcomes
, not self-blame

When you change what the brain is rewarded for, the body follows.

Comment HELP and I’ll send you a link on how we can do this together in 2026!

weightloss

22/12/2025

Forgetting names is often mislabeled as inattention or poor memory.
In reality, it reflects how the hippocampus and prefrontal cortex prioritise information.

Research shows that:
• Emotionally salient information is encoded more deeply
• Neutral labels (like names) receive weaker consolidation
• Social cognition often overrides verbal memory in real-time interactions

Your brain is constantly asking:
“What matters right now?”

And meaning almost always wins over labels.

This is why many people remember:
– the conversation
– the feeling
– the insight
…but not the name.

This isn’t brain fog.
It’s not cognitive decline.
It’s not a character flaw.

It’s neural efficiency.

Let’s stop shaming normal brain behaviour.

19/12/2025

In peri- and post-menopause, cortisol plays a much larger role in fluid retention.

Lower estrogen means reduced insulin sensitivity and less protection against stress hormones. Cortisol and aldosterone increase sodium and water retention — even when fat loss is occurring underneath.

This is why common strategies like:
• excessive cardio
• aggressive calorie cuts
• overhydration without electrolytes

often stall visible progress.

The menopausal “whoosh” usually appears after:
• improved sleep
• reduced training load
• adequate calories
• restored electrolyte balance

This isn’t metabolic damage.
It’s a nervous system and hormonal signal asking for recovery.

Fat loss still happens.
Visibility waits for safety.

18/12/2025

In pre-menopausal women, cyclical estrogen and progesterone influence sodium balance, fluid retention and release. After fat is mobilised from adipocytes, water may temporarily replace it — masking fat loss on the scale.

When hormones shift (often post-ovulation or post-period), that water is released, revealing the fat loss that was already happening.

This is why daily weigh-ins can be misleading — and why patience often pays off.

Stay tuned for how this works in Peri and post menopause.

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Mumbai

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