Beyond Kilos & Inches

Beyond Kilos & Inches Dietician, Nutrition Educator, Researcher https://deeptanagpal.com/ Dr. A.P.J. Abdul Kalam.

About Deepta Nagpal
Deepta Nagpal is gold medalist in post graduation (Food & Nutrition) from Kurukshetra University. She has extensive experience in clinical dietetics with elite hospitals like All India Institute of Medical Sciences, Army Research & Referral Hospital & PGI Chandigarh. She has practiced dietetics to various high profile clients including Former President of India H.E. She is cu

rrently based out of Mumbai and has been working with corporate clients in improving the food habits of their employees.

05/06/2026

This Environment Day, maybe sustainability begins closer to home than we think.

There was once a time when people grew food not as a lifestyle choice, but as survival. During periods of war, food shortages, and uncertainty, families relied on cultivation, careful storage, and mindful consumption to sustain themselves.

The Green Revolution later transformed India’s food systems and helped move the country toward self-sufficiency. But over time, convenience slowly replaced connection.

Today, food often travels through layers of packaging, preservatives, chemicals, and long supply chains before reaching our plates.

Maybe that is why kitchen gardens matter again.

Not because we are going back to scarcity, but because we are returning to awareness.

A small plant at home can mean:
• fresher food
• less packaging waste
• lower chemical exposure
• reduced food waste
• a deeper connection with nature

Sometimes, meaningful environmental change does not begin on a large scale.

Sometimes, it begins with a small pot of soil at home.

04/06/2026

Gut healing is a gradual and physiologically complex process. It is neither quick nor incidental, it requires structured, targeted, and consistent intervention.

Contrary to popular belief, improvement is not always dramatic. In most cases, recovery presents through subtle but clinically relevant changes that are often overlooked.

One of the most common mistakes patients make is assuming healing is not happening because the changes are subtle. As a result, many discontinue protocols too early, constantly switch approaches, or lose consistency.

In clinical practice, sustained adherence to a structured approach is often far more effective than repeatedly changing strategies.

Gut healing is rarely linear, but the overall trend should move toward improvement over time.

IBS is not always just about food. Sometimes, the nervous system is part of the conversation too.During my clinical prac...
02/06/2026

IBS is not always just about food. Sometimes, the nervous system is part of the conversation too.

During my clinical practice in Germany, patients with persistent digestive symptoms were often not allowed to be sent home with only a nutrition plan. Guided relaxation practices were also introduced because with IBS, the gut is not working alone.

The digestive system is closely connected to the brain through the gut–brain axis.

This means ongoing stress can influence:
• abdominal pain
• bloating
• bowel changes
• digestive discomfort

When the body stays in fight-or-flight mode for long periods, digestion often becomes more sensitive.

That is why one of the first things I encourage patients to practice is breathing exercises.

Slow breathing may help shift the body from a stressed state into a calmer state by supporting balance between the sympathetic and parasympathetic nervous systems. When the body feels safer, the gut often responds to that too.

Helpful practices:
• diaphragmatic breathing
• box breathing
• alternate nostril breathing (Anulom Vilom)

Gentle yoga practices:
• Child’s Pose (Balasana)
• Cat-Cow (Marjariasana)
• Legs-Up-the-Wall (Viparita Karani)
• Seated Forward Fold (Paschimottanasana)

Even a few minutes daily can help calm the nervous system and sometimes the gut begins to settle with it.

For some people, healing IBS is not only about what you eat. It can also be about how safe your nervous system feels.

01/06/2026

Milk has long been recognized as a valuable source of calcium, protein, and essential nutrients.

At the same time, nutrition is never “one-size-fits-all.” Digestive tolerance, medical conditions, and individual needs can differ from person to person.

This World Milk Day, celebrating nourishment, comfort, and balance with two simple milk-based recipes:
• Gulkand Kheer (No Added Sugar)
• Turmeric Ginger Black Pepper Milk

And for those who do not tolerate milk comfortably, alternatives like soy, almond, coconut, or oat milk can also be explored.

Food is not just about nutrients, it is also about comfort, culture, and individual tolerance.

Happy World Milk Day.

Podi (dry chutney) is more than just a side dish, it’s a compact, functional add-on that can instantly improve both flav...
31/05/2026

Podi (dry chutney) is more than just a side dish, it’s a compact, functional add-on that can instantly improve both flavor and nutrient density of a meal.

Traditional podi blends are usually made with lentils, seeds, spices, and curry leaves, each bringing something valuable nutritionally:

• Lentils → plant protein + fiber
• Sesame seeds → healthy fats + calcium
• Curry leaves → antioxidants + micronutrients
• Spices like chili, garlic & hing → digestive support + bioactive compounds

Together, this combination can support:
✔️ Sustained energy
✔️ Better digestion
✔️ Antioxidant intake
✔️ Essential fatty acid intake
✔️ Micronutrient density

What makes podi special is that it’s concentrated, versatile, and easy to store. No water means longer shelf life and an easy way to add nutrition to everyday meals.

And it’s not just for idli or dosa. You can:
• Mix it with ghee or coconut oil and rice
• Stir it into yogurt as a dip
• Sprinkle over roasted vegetables or papad
• Add to sabzi/palya during meal prep
• Toss into pasta with olive oil and nuts
• Use it to deepen flavor in soups, chutneys, or sambar

Sometimes the smallest additions create the biggest impact and podi is a perfect example of that.

Aashvi, seeing you get stronger step by step has been amazing.Healthy weight gain is not just about the number on the sc...
31/05/2026

Aashvi, seeing you get stronger step by step has been amazing.

Healthy weight gain is not just about the number on the scale, it’s about strength, energy, recovery, and feeling better in your own body.

Thank you for trusting me and my team through the process.

30/05/2026

Creatine in Women’s Health: Beyond Muscle and Fitness

Creatine is commonly associated with gym performance and muscle building, but its role in women’s health goes far beyond fitness. Its impact on brain function, fatigue, recovery, and overall energy metabolism is now getting more attention, especially in women dealing with hormonal fluctuations, brain fog, chronic fatigue, or metabolic stress.

The commonly suggested dose is around 3–5 g/day, but one important thing to understand is this: creatine is not a one-size-fits-all supplement. Individual response matters.

Creatine may support:
• Brain function and mental clarity
• Muscle recovery and reduced fatigue
• Cellular energy production
• Recovery during high training load or stress

Some women also notice better energy levels, reduced brain fog, and improved recovery during hormonally sensitive phases like the premenstrual period.

In physically active individuals, creatine may help with:
• ATP regeneration (cellular energy availability)
• Reduced perceived fatigue
• More efficient muscle recovery
• Lower systemic stress from repeated muscle breakdown

However, creatine is not universally tolerated and should be used thoughtfully.

Important considerations:
• Some individuals may develop IBS-like digestive discomfort
• Hydration becomes extremely important
• In people with existing kidney concerns or very high protein intake, monitoring is important
• Continuous, unmonitored supplementation is not advisable if symptoms appear

Its role can also vary across life stages:

Premenopausal phase
→ May support energy and recovery, especially during the luteal phase

Postmenopausal phase
→ May support muscle preservation, cognitive function, and healthy aging

Creatine may be worth considering in women who:
• Experience fatigue or brain fog
• Train regularly or intensely
• Follow vegetarian or vegan diets
• Want to preserve muscle and metabolic health with aging

The key clinical takeaway: creatine works best when used intentionally, strategically, and based on individual tolerance, not trends.

World Digestive Health DayWe often think health starts with what’s on the plate, but the real story begins after you eat...
29/05/2026

World Digestive Health Day

We often think health starts with what’s on the plate, but the real story begins after you eat.

We are what we eat and how we digest.

Your gut speaks quietly. Bloating that keeps coming back, irregular bowels, heaviness after meals, these are not small things to brush aside. They are signals.

In today’s world, good digestion is almost a blessing because we rush meals, eat distracted, and forget that digestion needs care, not just food.

I often say this to my clients:

Food is sadhna. Digestion is like prasad. It only works well when the conditions are right.

So instead of just saying “eat more fiber,” focus on the right kind of fiber for your body. What suits one person may not suit another.

And don’t ignore the basics, they matter more than any fancy plan:
• Eat slowly
• Chew your food well
• Give your meals your full attention
• Choose real food over packaged shortcuts
• Create calm around your plate

Your digestive fire is not something to overlook. It decides how well your body uses everything you eat.

Good digestion is not just about comfort. It shapes your energy, your immunity, and your overall health.

Listen early. Respect the signs. Take care of your gut. And always eat real food.

28/05/2026

World Menstrual Hygiene Day

Periods are natural, but the way we care for ourselves during those days makes a real difference.

This is something many women still hesitate to talk about, and I see the impact of that silence in my practice very often.

When menstrual hygiene is not maintained well, the body starts giving signals:
• Itching or irritation
• Constant discomfort
• Unusual discharge or odor
• Recurrent infections

And when this keeps happening month after month, it affects much more than just physical comfort. It can impact your routine, confidence, and overall well-being.

Your body is already going through hormonal and physical changes during this phase. It needs support, not added stress.

Simple habits can help a lot:
• Change your pad or tampon on time
• Keep the area clean and dry
• Avoid staying in damp clothes for long hours
• Choose products that suit your skin
• Don’t ignore early signs or symptoms

One thing I always say, don’t rely on myths or guesswork when something feels off. Getting the right guidance early matters.

Menstrual care is not just about hygiene. It is about respecting your body during one of its more sensitive phases.

We need more awareness, better habits, and open conversations around women’s health.

Take care of your body. It takes care of you every single day.

To connect with Deepta Nagpal and Team Beyond Kilos & Inches for personalised guidance on women’s health, nutrition, and hormonal wellness, send us a DM.

“Take Vitamin C with Your Iron” this advice is only half true. The mechanism is valid. The application depends on contex...
27/05/2026

“Take Vitamin C with Your Iron” this advice is only half true. The mechanism is valid. The application depends on context.

Iron is essential for:
• Hemoglobin synthesis
• Oxygen transport
• Cellular energetics

Vitamin C plays an important role in improving non-heme iron absorption.

Here’s how: Dietary non-heme iron usually enters the intestine as ferric iron (Fe³⁺), which is poorly absorbable.

At the intestinal brush border, ferrireductase enzymes convert Fe³⁺ → Fe²⁺ (ferrous iron), which can then be transported into enterocytes through DMT1 transporters.

Vitamin C enhances this process by:
• Acting as a reducing agent
• Helping maintain iron in a soluble form
• Forming iron–ascorbate complexes
• Counteracting inhibitors like phytates and polyphenols

This is why vitamin C significantly improves absorption in plant-based diets, where non-heme iron predominates.

But this is where the advice often gets misapplied.

Most oral iron supplements (ferrous sulfate, fumarate, bisglycinate) already contain iron in the Fe²⁺ form.

So in supplementation settings, the reduction step is already bypassed, meaning additional vitamin C may not always provide meaningful clinical benefit.

The mechanism is correct. The relevance is contextual.

Practical food pairings where vitamin C actually matters:
• Lentils + lemon
• Spinach + bell peppers
• Ragi + vitamin C-rich sides
• Fortified cereals + citrus

Understanding the mechanism matters. Applying it in the right clinical context is what makes it effective.

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