Nutrifeast By Roli

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Holistic Health Coach
Lifestyle Change Practioner
Help clients achieve health goals
Use Food as medicine
5 Pillar Approach - Cellular Nutrition, Adequate Sleep, Adequate Exercise, Emotional Health & Spirituality

We tried glycine, magnesium and chamomile tea. But her sleep still wasn't improving.So we went back to basics.What do ca...
14/10/2026

We tried glycine, magnesium and chamomile tea. But her sleep still wasn't improving.

So we went back to basics.

What do caffeine and late-night phone use do to your sleep?

Caffeine: It blocks adenosine, a chemical that builds up sleep pressure throughout the day. Because caffeine can stay in your system for hours, an afternoon coffee may make it harder to fall asleep or affect sleep quality.

Late-night phone use: Bright light, especially blue-enriched light, can delay melatonin release. Scrolling, notifications and stimulating content can also keep your brain alert and push bedtime later.

We made two changes:
• Coffee only before 12 PM.
• No phone after 10 PM.

Her sleep improved, and her deep sleep reading on her tracker increased too.

Sometimes, before adding another supplement, look at the habits that might be working against your sleep.

Small wins. Big healing.

Arey, apne hi toh hain… apno se soch ke kyun bolna?I have heard this thought so many times.And honestly, why do we think...
11/10/2026

Arey, apne hi toh hain… apno se soch ke kyun bolna?

I have heard this thought so many times.

And honestly, why do we think like this?

With colleagues, we think before we speak.
With friends, we choose our words.
With strangers, we are extra careful.

But with family?

We say things in anger. We make hurtful comments in the name of jokes. And then we cover it up by saying, “Arey, apne hi toh hain!”

But apne hain, toh unki feelings bhi matter karti hain na?

Not everyone reacts when they are hurt. Not everyone tells you what your words did to them.

Sometimes, the people closest to us are the ones we take most for granted.

I feel being close to someone should make us more considerate, not less.

Apnapan hai, carelessness nahi.

We may not always agree with our family, but we can still choose our words carefully.

Why do we give the world our best behaviour, but sometimes forget to do the same at home?

Would love to know what you think.

Fasting this Navratri? One thing I want you to pay attention to is what you're eating, not just what you're avoiding.If ...
10/10/2026

Fasting this Navratri?

One thing I want you to pay attention to is what you're eating, not just what you're avoiding.

If your vrat meals mainly consist of sabudana khichdi, potato and fried snacks, you may be missing out on important nutrients.

Fasting doesn't have to mean compromising on nourishment. Your body still needs care, even during a fast.

If you have diabetes, kidney or heart conditions, are pregnant, or take medication affecting blood sugar or blood pressure, seek medical advice before fasting.

Tell me: What's your go-to food during Navratri fasting?

Roli, my head feels heavy all day. What should I take?I hear such things from clients quite often.Before adding another ...
09/10/2026

Roli, my head feels heavy all day. What should I take?

I hear such things from clients quite often.

Before adding another supplement, I prefer to check the basics first.

How much water are you drinking?
Are you eating properly?
How is your sleep?

In this client's case, we worked on hydration. She tried water with lemon and a pinch of salt, and later told me the heaviness was gone.

I have seen similar experiences with other clients too.

But I don't want you to take lemon and salt water as a solution for every headache or head heaviness. The reason can be different for different people, and salt is not suitable for everyone.

My point is simple.

Before adding more things to your routine, look at what you might be missing.

Sleep, food, hydration and movement may sound basic, but are we actually working on them consistently?

Tell me, which basic habit do you struggle with the most?

Mind is stuck? Take a pause.Whenever I feel overwhelmed or stuck in my head, I just go for a walk.Change your physiology...
09/10/2026

Mind is stuck? Take a pause.

Whenever I feel overwhelmed or stuck in my head, I just go for a walk.

Change your physiology, and you may notice a shift in your psychology too.

Sometimes, you don't need to sit and figure everything out. You just need to move, breathe and let your nervous system settle.

Whenever in doubt, go for a walk.

We often keep looking for the next thing.A new supplement.A detox drink.A new meal plan.Another expert’s advice.But some...
08/10/2026

We often keep looking for the next thing.

A new supplement.
A detox drink.
A new meal plan.
Another expert’s advice.

But sometimes, the answer is much simpler.

Go back to the basics.

Sleep.
Meal timing.
Chewing your food properly.
Movement.
Consistency.

Supplements can have their place.

But they cannot replace the foundation.

As a coach, one of the things I keep reminding my clients is:

Don't keep adding more if you haven't started doing the basics consistently.

Because health is not always about doing more.

Sometimes, it is about doing the simple things well, again and again.

What is one basic health habit you know you need to work on?

We often look at our cholesterol report and stop there.But heart health is bigger than one number.Your lipid profile is ...
01/10/2026

We often look at our cholesterol report and stop there.

But heart health is bigger than one number.

Your lipid profile is important, but depending on your health and risk factors, markers like ApoB and Lp(a) can give us more information.

And we also need to look at the basics —
blood pressure, blood sugar, kidney health, lifestyle and family history.

So instead of asking only,
“Is my cholesterol normal?”
Ask,
“What does my overall cardiovascular health look like?”

Sometimes, understanding the bigger picture is more important than focusing on one number.

Save this for your next health check.

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