In this episode of the Modern Indian Parent Podcast, child nutritionist Sanchita Daswani chats with Mahesh Jayaraman, co-founder of Sepalika women’s hormone health clinic, about unlocking natural fertility for modern couples.

This discussion busts myths around why getting pregnant is harder today, from environmental toxins to gut health issues. Mahesh shares practical preconception tips like optimizing nutrition for hormone balance, addressing PCOD and irregular periods, and involving both partners in fertility journeys—even after failed IUI or IVF.

Learn how foundational lifestyle changes can boost chances of natural conception, reduce menopausal symptoms, and promote healthy pregnancy outcomes. Whether you’re dealing with cystic acne, obesity, or just want to prepare your body for motherhood, this episode offers hope and actionable steps for a smoother path to parenthood.

(motherhood fertility tips, preconception care for moms, natural pregnancy planning, PCOS fertility solutions, hormone health for women, trying to conceive after 30, infertility causes and fixes, healthy pregnancy nutrition)

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Chapters:

📌 Episode Chapters:

00:00 –Welcoming Mahesh Jayaraman (Sepalika co-founder)

01:30 – How a Man Ended Up Running a Women’s Hormone Clinic

04:58 – Why is it so difficult to get pregnant today?

08:00 – How your makeup and environmental factors can affect your fertility?

11:00 – Why do miscarriages happen?

14:38 – How long should you naturally try to get pregnant?

16:12 – Best time, day of the month to get pregnant

19:39 – The role of stress in getting pregnant

22:48 – Top 5 foods to get ovarian health

26:21 – Top foods for sperm health

27:42 – Tests couple should do when trying to get pregnant

30:35 – How important are supplements?

36:08 – How can you get pregnant after failed IVF attempts?

41:24 – Does thyroid, liver health also affect getting pregnant?

44:19 – When and how to reach out to Sepalika

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Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

👩‍ Connect With The guest

Mahesh Jayaraman, co-founder of Sepalika fertility

https://www.instagram.com/sepalikafertility/

Choosing the right
makeup: https://drive.google.com/file/d/161j2BF898mdM0HpBGG3iexLbu_pfRrJp/view?usp=sharing

Or do you feel guilty that your child might be “missing out” while other kids are already doing five activities a week?

In this honest episode of The Modern Indian Parent Podcast, paediatric sleep consultant Rinie Gupta and child nutritionist Sanchita Daswani – two regular Indian moms – spill everything they got right and everything they regret about extracurricular classes for their own children. They reveal the real ages when different activities actually start helping instead of just adding pressure, why unstructured outdoor play still beats any paid class for long-term brain growth, and exactly how many classes per week is healthy before it turns into burnout.

From baby sensory sessions to school-age sports and classical arts, they share simple rules that work from 6 months all the way to 10 years. If you’re tired of the endless WhatsApp forwards about “best classes in India” and just want permission to relax and enjoy parenting without guilt, this episode is made for you. Perfect for every Indian mom who loves her child too much to stop worrying.

#IndianMom #ParentingIndia #KidsActivities #BestClassesForKids #ChildDevelopment #MomGuilt

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Chapters:

00:00 Introduction

03:00 What is the right time to start classes?

10:02 Why free play is still the #1 brain builder (at any age)

13:15 Why your child’s temperament determines when and which classes to do

18:15 The benefits of not overscheduling

21:00 How do we choose and stick to classes for kids

24:40 Pros and cons of online classes

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts
Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/
Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Are We Over-Scheduling Our Kids?

A Complete Summary of the Modern Indian Parent Podcast Episode on Baby & Toddler Classes
(With Child Nutritionist Sanchita Daswani & Pediatric Sleep Consultant Rinie Gupta)

If you don’t have 40 minutes to listen, here’s everything that was discussed in detail, no fluff, no bullet symbols, just honest conversation turned into an easy read (approximately 1000 words).

The Pressure Starts at Six Months – But Is It Necessary?

As soon as a baby hits six months, the flood of classes begins: sensory play, messy craft, music, baby gym, swimming, the list is endless. Both hosts felt this pressure. Sanchita wishes she had started a movement-based class like My Gym at six months because in high-rise cities (Hong Kong, Singapore, Mumbai) babies simply don’t get enough floor space or safe outdoor time to practise crawling, cruising and walking. Rinie, on the other hand, tried a messy-play craft class at eight months, travelled 45 minutes each way, paid the equivalent of 30 dollars per session and after five classes realised she could recreate everything at home for free. She dropped out and never looked back.

First Child vs Second Child Reality Check

Every parent of two or more children says the exact same thing: with the first child we overdid everything and signed them up for every possible class at the youngest possible age. With the second child we barely did anything until four or five years and saw absolutely no difference in development. This came up repeatedly in the conversation as proof that early enrichment is largely parent-driven rather than child-needed.

Sleep and Meals Are Non-Negotiable

This was the strongest united stance. No class is worth compromising naps, meals or bedtime. Rinie shared a client story of a 14-month-old whose schedule was packed with classes, including one that fell right in the middle of morning nap time. She advised the mother to drop several classes immediately because an overtired, hungry child gains nothing from any structured activity.

Free Play Beats Structured Classes Almost Every Time

Both moms repeatedly emphasised free play over scheduled classes, especially before age five or six. They referenced a UNICEF report that strongly recommends emphasising free play until at least age six for optimal motor and brain development. Another 2024 study was mentioned showing that children only start displaying genuine curiosity about peers and real social interest around four to five years of age. Until then, parallel play (doing their own thing next to others) is perfectly normal and healthy. Ninety minutes of daily outdoor play was highlighted as more beneficial for brain development than any indoor structured class.

Your Child’s Temperament Changes Everything

One of the most valuable parts of the discussion was about temperament. There are three broad categories: easy-going children who adapt quickly, slow-to-warm children who need weeks or months to feel comfortable, and highly sensitive children who can shut down completely in overstimulating group settings. Rinie shared how her daughter took forever to trust a swim coach but learned to swim confidently once her parents took over the lessons on lazy Sunday mornings because the child inherently trusts mom and dad.

Life Skills Like Swimming – Force Early or Wait?

Sanchita tried formal swimming lessons with her twins and they hated it. This summer she simply let them splash with floats in the pool. One day her son removed the floats himself and started swimming. The conclusion: expose children to life skills, give them a fair few sessions, but if there are tears every week it is perfectly fine to pause and retry later when they actually enjoy it.

Rujuta Diwekar’s Simple Guideline for Ages 5 and Above

Sanchita loves celebrity nutritionist Rujuta Diwekar’s practical formula for children above five: one activity that works on balance and movement (cycling, skating, gymnastics, dance, any sport), one classical art form (instrument or classical dance because music is therapeutic), and at least ninety minutes of daily active free play which can include household chores like carrying plates, making the bed or climbing stairs. The goal is simply to keep children moving in a sedentary world.

Online Classes – The Surprisingly Honest Verdict

Sanchita eventually started online math and Chinese classes for her seven-year-old twins (India-based tutors, much cheaper than physical centres). The results were impressive: her daughter now confidently counts money and both children suddenly speak Mandarin sentences after years of nothing. However, there is a clear downside: on online-class days they move far less, are less tired and take longer to fall asleep compared to days with dance or tennis. Her solution is no television on online-class days and extra rough-and-tumble play before bed.

Over-Scheduled Kids and the Loss of Imagination

A big concern raised was children who have a class every single day and then stare blankly on a free Saturday because they never learned how to entertain themselves. They can follow Lego instructions perfectly but freeze when given open-ended magnet tiles because no one is telling them what to make. Reducing classes dramatically gave Sanchita’s children back the ability to read for two hours straight or create elaborate doll stories.

When to Push and When to Let Go

Both moms agree: expose children properly (at least a couple of months of consistent sessions) so they truly understand the activity, but once they say they are done, trust them. Children need to be happy walking into an activity. Forcing excellence rarely works at this age.

Final Message – Drop the Mom Guilt

The episode ended on a beautiful note. Rinie pointed out that we never say “hands-on mom” the way we say “hands-on dad” because being hands-on is the default setting of motherhood, like saying wet water. Outsourcing something you cannot teach yourself (Chinese, advanced math, ballet technique) is not selfish, it is smart parenting. Both hosts reminded every listener that there is no single right answer, but focusing on sleep, meals, free movement and joy will always beat an over-packed schedule.

In short: under two years keep it minimal and movement-focused if needed, two to four years let preschool and free play do the heavy lifting, four or five years onward explore genuine interests with one balance activity, one classical art and ninety minutes of daily active play. And most importantly, trust yourself, you are doing better than you think.

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Is it harmless to post your child online — or are we creating a digital footprint they never agreed to?

In this conversation, pediatric sleep consultant Rinie Gupta sits down with OG mom creator Namrata Sadhvani (@namratabs) to unpack the real rules of sharenting, the hidden risks parents ignore, and the ethical grey zones of the booming mom-influencer industry.

From what is safe to post, to the strict no-share list, to what to do if predators misuse innocent photos, to what brands actually pay creators, this episode exposes the reality behind the glossy world of mom content creation.

If you’re a parent who shares your child online — even casually — this episode will change the way you think before you hit “post.”

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Follow here: https://www.instagram.com/modernindianparent/
Connect With The Hosts
Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/
Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/
Connect with guest:
Namrata Sadhvani: https://www.instagram.com/namratabs/

Learn why forcing kids to finish their plate destroys hunger cues, how to handle a child who only takes two bites,tackling comments from others about your child’s weight, and the truth about sugar after age 2 (yes, weekend treats are OK!).

Packed with real-life examples—like the restaurant analogy every Indian mom will relate to—this episode helps you turn mealtime stress into joyful family connection.

Perfect for new moms, toddler parents, and anyone tired of food fights. Stop the cycle—start intuitive eating for babies today!

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Chapters:

00:00 Intro

02:26 What is intuitive eating and why is it important?

07:24 What to do when child only eats 2 bites?

14:14 How to handle elders and others commenting on child’s weight?

20:00 How to handle kids being exposed to junk food?

27:00 How to talk to kids about sugar?

29:28 Is using dessert as reward/punishment a good idea?

33:36 Is it okay to be super strict about not offering junk and sugar?

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts
Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/
Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Are you tired of mealtime battles that leave you stressed and your toddler in tears? In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani, a child nutritionist, teams up with Rinie Gupta, a pediatric sleep consultant, to reframe those food fights as opportunities for connection and growth. Drawing from her own journey with her kids, Sanchita opens up about the pressure she felt to force clean plates—only to find freedom through understanding intuitive eating. This conversation dives deep into why forcing food backfires and lays the foundation for raising kids who eat happily, healthily, and without guilt. Packed with culturally relatable stories and practical strategies, it’s a game-changer for every Indian parent.

Intro and Journey into Intuitive Eating

The episode kicks off with a warm welcome that instantly feels like a chat with friends. Rinie introduces the podcast as a space for redefining parenting in Indian families by owning modern choices. Sanchita shares that intuitive eating is close to her heart—especially for parents who’ve struggled with weight or body image.

They set the stage: this isn’t just about today’s lunch. It’s about setting kids up to make smart food decisions when they’re out on their own. Because one day, they’ll be at birthday parties, school canteens, or college mess halls—and you want them to trust their body, not fear food.

What is Intuitive Eating?

Sanchita defines intuitive eating in simple terms: listening to your body’s hunger cues—how much you need, what you need, and when to stop. She reminds us that everyone is born with this ability. Babies show it perfectly with milk: they ask for it and stop when done.

The problem? Most of us grew up in a volume-driven culture where finishing the plate is more important than listening to our bodies. Rinie adds that many millennial parents struggle with overeating or eating disorders—and these issues are now hitting kids earlier due to content and expectations.

Sanchita emphasizes starting intuitive eating at 6 months with solids—not when they’re 8 or 9. Because forcing a clean plate feels good short-term but leads to harmful long-term consequences like overweight or body image issues.

Practical Steps to Start Intuitive Eating Early:

• Serve small portions and let them signal for more.

• Respect cues like head turns or closed mouths as “done.”

• Avoid praising clean plates—instead celebrate trying new foods.

• Model it yourself by eating slowly and stopping when full.

This builds a foundation of trust in their body from the very first bite.

Why “Finish Your Plate” is a Problem

Rinie points out how often we say “finish” in Indian homes—applauding kids for clean plates or urging “more bites.” But Sanchita explains this implies: your body says stop, but we’re not happy. We’ll do anything—TV, dancing, bribes—to make you eat more.

She stresses that kids are humans with their own appetites. Every baby is different. Forcing them to eat a set amount assumes they need the same nutrition daily—but that’s not true.

How to Shift Away from “Finish Your Plate”:

• Remove the word “finish” from mealtime talk.

• Let them leave food without comment.

• Focus on weekly patterns, not one meal.

• Trust that their body knows what it needs.

This prevents short-term stress and long-term harm.

The Restaurant Analogy Every Parent Needs

Sanchita shares two relatable stories to drive the point home.

First Story: Imagine you’re at a restaurant in Vietnam. The waiter brings a new dish—“It’s excellent! You gotta have it!” Do you gobble it? No. You look, ask what’s in it, watch others, take a bite. Then decide: love it? More? Done?

Now think of your baby. You offer ragi porridge—“It’s yummy! Eat!” But you don’t give them time to feel. You expect them to finish the bowl instantly.

Second Story: You love dal rice. One day, you’re full and leave two bites. The waiter, chef, manager surround you: “You cannot leave until you finish! TV on! Dance!” Would you return? No.

Same with kids. If they leave food—even their favorite—don’t force. Don’t distract. Respect their body.

How to Apply This at Home:

• Give them time to taste and decide.

• Honor “no” without negotiation.

• Avoid distractions like TV or toys.

• Let them leave food—it’s okay.

This turns mealtime into joy, not a battlefield.

What to Do When Child Only Eats 2 Bites?

Rinie asks the big worry: what if they only eat two bites? Sanchita reassures—it’s normal. We cannot expect them to finish three ounces every day. They have their own appetite.

She ties it to the restaurant stories: respect their wishes. Look at totality over the week, not one meal. Pressuring takes away joy and harms long-term.

Step-by-Step Plan When They Stop Early:

• Take the plate away calmly—say “All done?”

• Offer the same food again after 20 minutes.

• If still not eaten, bring the next snack or meal a bit earlier.

• Observe patterns over days, not hours.

• Keep meals balanced so small bites nourish.

This teaches self-regulation and keeps eating positive.

How to Talk to Kids About Food and What It Does to the Body

As kids grow, simple, honest chats about food help them understand why we eat what we eat—without fear or confusion. Sanchita explains sugar gives quick energy but too much causes crashes. Rinie shares how her daughter learned to save halwa for the weekend, showing she grasped that treats are special, not daily. They stress balance and looking at the whole week, not just one meal.

Age-Appropriate Ways to Talk About Food (Based on the Episode):

• For younger kids (around 2–3 years): Keep it playful—“Sugar is for fun zoom when you play, but fruits and veggies help you stay strong and fight off sickness so you don’t get sick.”

• For slightly older kids (4+ years): Help them notice—“How does your tummy feel after sweets?” This teaches them to feel energy dips from too much sugar.

• Teach about carbs as fuel: “Carbs like rice, roti, and dal give slow energy to keep you running and playing all day long—sugar is fast but fades quick.”

• Explain protein and calcium simply: “Protein in dal, paneer, eggs, and chicken helps build strong muscles so you can climb and jump. Calcium in milk, curd, and leafy greens makes your bones and teeth super strong—like steel inside!”

• Highlight staying healthy: “Fruits and veggies have special vitamins that act like superheroes to keep germs away and help you feel good.”

• Use the weekend system: Let them save treats like halwa or ice cream for Saturday—“One special treat makes the weekend extra fun!” This builds patience and joy.

• No good/bad labels: Always say “sometimes fun food” vs. “everyday food” so nothing feels forbidden or guilty.

These calm, everyday talks—maybe during a walk or while cooking—turn food into a friend, not a fight. Kids learn to choose balance naturally.

Is It Okay to Be Super Strict About Not Offering Junk and Sugar?

Rinie sees millennial parents over-restricting—complete bans on sugar and junk. Sanchita agrees: till age 2, avoid all sugar and packaged foods. The first thousand days affect long-term growth.

Post 2, it’s okay a few times a week. Look at totality—if home meals are simple, three times (cookie, ice cream) is fine. Hidden sugar in sauces or chips adds up.

Rinie does weekends only—her daughter saved halwa for the treat. Sanchita’s kids asked daily, so she restricted weekdays. Festivals? Be flexible for memories.

Balanced Guidelines for Sugar and Junk:

• Till 2: no sugar or packaged—keep it natural.

• After 2: 3 times a week max if meals are home-cooked.

• Check all foods—sauces, juices count.

• Allow festival sweets, balance other days.

• Assess weekly total, not daily.

This prevents rebellion and builds healthy attitudes.

The Biggest Tip: Focus on Connection

Sanchita’s final advice: when sitting at mealtimes, focus on connection. Mealtimes are stressful because we think “How can I get them to finish?” Shift to “How can I connect?”

Ways to Make Mealtimes Happier:

• Eat together without distractions.

• Play soft music they like.

• Talk, laugh, share the day.

• Involve them—let them stir or serve.

• Keep the mood light—no pressure.

Rinie agrees: make mealtimes happier, and good habits follow naturally. No bribes. No force. Just love.

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In this episode of the Modern Indian Parent Podcast, host Rinie Gupta sits down with Seema Kazi Rangnekar—Founder of Sama Birthing & Beyond (Juhu, Mumbai), Childbirth Educator, Lactation Educator, and Prenatal & Postnatal Nutrition & Fitness Educator with 14+ years of experience. Seema breaks down the first feed after birth, how to know if your baby is getting enough, what a “good feed” actually looks like, when to introduce a bottle (without creating bottle preference), and pumping basics you can rely on. Ideal for expecting mothers and anyone still finding their breastfeeding groove.

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Read the Blog:

Coming soon!

Chapters:

00:56 Intro
02:25 Guest intro
03:08 Celeb clients
04:38 Breastfeeding challenges
07:19 Myth vs fact (rapid fire)
10:24 First feed after birth: when & where & how
14:12 Is baby getting enough milk?
18:59 What does a good breastfeed feed look like?
22:16 Low milk supply
24:59 When to introduce a bottle
28:16 Bottle preference and breast aversion
31:46 Pumping
37:28 How to get more guidance from Seema

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts
Rinie Gupta (Host, Pediatric Sleep Consultant): https://www.instagram.com/riniegupta/
Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Connect with guest:
Instagram: https://www.instagram.com/samabirthing/
Website: https://samabirthingandbeyond.com/

In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani chats with Dr. Ishinna B. Sadana, a parenting coach, TEDx speaker, and author of the national bestseller “POWER TO THE PARENT.” Dr. Ishinna, a mother of two, shares expert insights on toddler tantrums, explaining why they happen and how they stem from a child’s developing brain and emotions. Perfect for mothers with children under 5, this episode covers parenting tips for handling tantrums, building emotional intelligence in kids, and navigating family advice from grandparents.

Learn practical strategies to manage child behavior, reduce motherhood stress, and foster positive Indian parenting habits for a harmonious family life.

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Chapters:

00:00 Intro and journey of Ishinna

04:53 What are tantrums?

08:45 Game changing tip when child is having a tantrum

12:00 How to handle screaming tantrums?

17:43 Why are so many parents scared of their child’s emotions?

20:35 Why handling tantrums starts with our reaction

24:00 How to handle kids with violent tantrums?

27:35 How to handle kids who whine a lot?

30:24 How to handle bed time refusals?

35:49 How to help navigate strong willed children?

39:04 Child doesn’t want to go to class, how to handle this

45:04 What to do when elders don’t agree with your parenting style

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

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https://www.instagram.com/ishinna_b_sadana/

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Are you tired of toddler tantrums turning your home upside down, leaving you exhausted and unsure of your next move? In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani, a pediatric nutritionist, teams up with Dr. Ishinna B. Sadana, a renowned parenting coach, to reframe those meltdowns as opportunities for connection and growth. Drawing from her own struggles with her twins, Sanchita opens up about the disconnect she felt during those early years, only to find clarity through understanding toddler behavior. This first part of their conversation dives deep into why tantrums happen and lays the foundation for managing them effectively with practical, culturally relevant strategies.

Intro and Journey of Ishinna

The discussion hints at a transformative approach, with Dr. Ishinna suggesting that knowledge can turn chaos into understanding.

“Tantrums are a signal, not a problem to solve,” she shares early on, planting the seed that these outbursts are part of a child’s development rather than a personal failing. This sets an encouraging tone, promising parents tools to build stronger bonds with their little ones.

What Are Tantrums?

Dr. Ishinna dives into the heart of the matter by defining tantrums as behaviors rooted in deep emotions. She explains that these outbursts occur because a toddler’s brain, particularly the prefrontal cortex, is still maturing and unable to regulate intense feelings like helplessness, frustration, or anger.

“Tantrums are behaviors which have a lot of emotions underneath,” she clarifies, inviting parents to look beyond the surface.

This developmental stage, common from ages one to five, means children feel emotions powerfully but lack the verbal or cognitive skills to express them. Sanchita adds a cultural twist, noting how mealtimes in Indian households—often filled with family members urging a child to eat—can amplify these emotions, turning a simple refusal into a full-blown tantrum. Dr. Ishinna expands on this by comparing adult and toddler behavior: adults can mask upset feelings with a smile for guests, thanks to that “filter” in the brain, but toddlers express every emotion raw and unfiltered, whether at home or in a crowded mall.

• Emotional Drivers: Feelings like frustration or powerlessness often trigger tantrums, especially when a child can’t communicate needs.

• Brain Development Gap: The prefrontal cortex, responsible for self-regulation, develops gradually, leaving toddlers reliant on parents to help process emotions.

• A Call for Support: Dr. Ishinna emphasizes viewing tantrums as a cry for assistance, urging parents to shift from punishment to empathy.

This understanding is crucial for Indian parents, where societal pressure might push for quick fixes like scolding. Instead, recognizing tantrums as a natural phase encourages a supportive response.

Game Changing Tip When Child Is Having a Tantrum

One of the episode’s standout moments is Dr. Ishinna’s game-changing tip for handling tantrums in the heat of the moment. She advises parents to physically and emotionally meet their child where they are, offering validation over immediate correction.

“Sit with them, match their energy, and say, ‘I see you’re upset. I’m here,’” she recommends with a soothing tone.

This approach isn’t about stopping the tantrum instantly but about creating a safe space for the child to feel seen. Sanchita connects this to her own experience, recalling how mealtime refusals with her twins escalated until she started validating their feelings, which calmed them down. Dr. Ishinna explains that matching energy—perhaps mirroring their cries with a gentle hum or sitting on the floor with them—helps the child feel understood, turning the outburst into a teaching moment. Over time, this builds trust and emotional security, especially in busy Indian homes where distractions are common.

• Practical Steps: Get down to their eye level, use a calm voice, and avoid rushing to solve the problem.

• Mealtime Application: If a child refuses food, sit with them and say, “I see you don’t want this now,” rather than forcing a bite.

• Long-Term Benefit: Consistent validation fosters a stronger parent-child bond, reducing tantrum frequency as the child learns to express needs.

This tip is a cornerstone for transforming tantrums into opportunities for growth.

How to Handle Screaming Tantrums?

Screaming tantrums can test even the most patient parent, but Dr. Ishinna offers a de-escalation technique that’s both simple and powerful.

“When they scream, don’t shout back. Whisper, ‘I know you’re mad. Let’s breathe together,’” she advises.

The key is to lower the emotional temperature by contrasting the child’s volume with a whisper, encouraging them to follow your lead. Sanchita shares how this worked during family gatherings, where a screaming toddler can draw unwanted attention. Dr. Ishinna suggests pairing the whisper with slow, exaggerated breaths—inhale for four seconds, exhale for four—to guide the child into a calmer state. This method not only stops the scream but also teaches self-regulation, a skill toddlers are just beginning to grasp.

• Execution: Stay physically close but not overpowering; use a soft, steady whisper to shift focus.

• Cultural Context: In public Indian settings like markets, this prevents escalation while respecting social norms.

• Consistency: Practice daily, even outside tantrums, to build a habit of calm breathing.

This strategy empowers parents to handle loud outbursts with confidence.

Why Are So Many Parents Scared of Their Child’s Emotions?

Dr. Ishinna uncovers a deeper reason behind parental fear: it often mirrors their own emotional struggles.

“We’re scared because we weren’t taught to handle emotions ourselves,” she reflects thoughtfully.

In Indian culture, where stoicism is often prized and emotions like crying might be dismissed, parents may feel unequipped to deal with a toddler’s outbursts. Sanchita adds that well-meaning grandparents, offering advice like “Just give them what they want,” can heighten this fear, creating a cycle of stress. Dr. Ishinna notes that this fear stems from a lack of emotional education, where parents were raised to suppress rather than process feelings. Recognizing this personal history allows parents to approach tantrums with curiosity rather than dread.

• Cultural Influence: Traditional Indian parenting might prioritize obedience, making emotional expression seem disruptive.

• Breaking the Cycle: Acknowledging fear helps parents seek tools, like those in this podcast, to support their child.

• Empathy Boost: Understanding your own emotions fosters patience with your toddler’s.

This insight is a critical first step toward managing tantrums effectively.

Why Handling Tantrums Starts with Our Reaction

Dr. Ishinna emphasizes that a parent’s response is the foundation for tantrum management.

“Your reaction is the thermostat. If you stay cool, they learn to regulate,” she says.

A frustrated yell can escalate a tantrum into a power struggle, while a calm pause models self-control. Sanchita shares how, in her busy household, taking a deep breath before responding prevented her twins’ tantrums from spiraling. Dr. Ishinna explains that children are like sponges, absorbing how parents handle stress. By staying composed—perhaps stepping away for a moment if needed—parents teach regulation by example, a vital lesson for emotional intelligence.

• Practical Application: Count to ten or step outside briefly to reset before engaging.

• Indian Household Tip: In joint families, a calm reaction can also model behavior for elders watching.

• Long-Term Impact: Consistent cool-headedness helps toddlers mirror this skill over time.

How to Handle Kids with Violent Tantrums?

Violent tantrums—kicking, hitting, or throwing objects—can be alarming for any parent. Dr. Ishinna approaches this with a balance of safety and compassion, recommending a firm yet loving intervention.

“If they’re hitting, say, ‘I won’t let you hurt me, but I’m here to keep you safe,’” she advises.

The strategy involves gently holding the child or moving them to a safe space, like a padded corner, to prevent harm to themselves or others. Sanchita points out the challenge in Indian homes with limited space, suggesting a soft mat or blanket area as a practical alternative. Dr. Ishinna stresses consistency—repeating the boundary each time—while reassuring the child with a hug or soothing words afterward. This teaches respect for others’ boundaries while reinforcing that love remains constant, even during tough moments.

• Safety First: If the tantrum escalates, guide the child to a soft, enclosed area away from hard objects.

• Physical Support: A gentle hold on their arms or torso can stop hitting, paired with a calm voice.

• Post-Tantrum Care: Offer a cuddle and say, “I love you, let’s try again,” to rebuild trust.

• Cultural Note: In joint families, this can model non-violent discipline for grandparents to observe.

How to Handle Kids Who Whine a Lot?

Whining can wear down even the most patient parent, but Dr. Ishinna sees it as a child’s attempt to communicate. She suggests acknowledging the whine before redirecting to words.

“Say, ‘I hear you’re upset. Can you tell me with words?’ Then offer a choice,” she explains.

For example, if a child whines about not wanting veggies, a parent might say, “I hear you don’t like this. Would you try a bite or pick a fruit instead?” This encourages language development while reducing the whining habit. Sanchita ties this to mealtimes, suggesting Indian parents offer a preferred item (like rice) alongside a new food (like spinach), turning whining into a negotiation. Over time, this builds communication skills and patience.

• Acknowledgment: Validate the feeling first to show the child they’re heard.

• Choice Offering: Provide two acceptable options to empower them (e.g., “Carrot or peas?”).

• Mealtime Hack: Use familiar Indian dishes as leverage to introduce variety gradually.

• Consistency: Repeat this daily to shift whining to verbal requests.

How to Handle Bedtime Refusals?

Bedtime refusals are a common battleground for parents. Dr. Ishinna advocates for a predictable routine to ease transitions.

“Start with a bath, then a story, and dim lights. Say, ‘Night-night,’” she suggests.

This sequence signals the end of the day, helping the child wind down. Sanchita shares how, after tough days, this routine became her saving grace with her twins, reducing resistance. Dr. Ishinna adds that avoiding overstimulation—like loud play or screens 30 minutes before bed—sets the stage for sleep. In Indian homes, where evenings might involve family chatter, parents can create a quiet corner with a lamp and storybook to reinforce the routine.

• Routine Elements: Begin with a warm bath, followed by a 5–10 minute story, and end with dimming lights.

• Signal Use: The “Night-night” phrase becomes a cue the child learns to associate with sleep.

• Avoid Triggers: Limit TV or phone time; opt for lullabies or soft toys instead.

• Adaptation: If grandparents are around, involve them in reading to maintain the flow.

How to Help Navigate Strong-Willed Children?

Strong-willed children often challenge authority, but Dr. Ishinna sees this as a strength to harness with choices.

“Give them two choices you’re okay with, like ‘Red shirt or blue?’” she recommends.

This gives the child a sense of control while keeping the parent in charge. Sanchita notes this works well for mealtime decisions in Indian families, where a child might refuse dal but accept it if given a choice between dal or curd rice. Dr. Ishinna explains that offering options prevents power struggles, teaching decision-making skills. Consistency is key—always provide choices within safe limits.

• Choice Structure: Limit to two options (e.g., “Apple slices or banana?”) to avoid overwhelm.

• Mealtime Example: “Would you like rice with veggies or a small dosa?” keeps nutrition on track.

• Positive Reinforcement: Praise their choice to encourage cooperation.

• Long-Term Growth: Builds autonomy, a trait of emotionally intelligent kids.

Child Doesn’t Want to Go to Class, How to Handle This

School resistance can signal anxiety or fatigue. Dr. Ishinna advises validating the child’s feelings before encouraging action.

“Say, ‘I know it’s hard, but I’m here,’ then gently encourage,” she advises.

For instance, if a child cries about school, a parent might sit with them, acknowledge the fear, and say, “I know it’s tough to leave home, but I’ll be here when you’re back—let’s get your bag ready together.” Sanchita suggests building excitement by talking about a favorite teacher or friend the night before. Preparation, like packing a snack, can reduce morning stress.

• Validation Step: Spend 2–3 minutes acknowledging their emotions without rushing.

• Encouragement: Use a cheerful tone and involve them in small tasks like choosing a water bottle.

• Preparation: Discuss the day’s highlights (e.g., playtime) to shift focus.

• Follow-Up: Check in after school to reinforce support.

What to Do When Elders Don’t Agree with Your Parenting Style

Disagreements with elders, especially in joint Indian families, can complicate tantrum management. Dr. Ishinna advocates for teamwork over blame.

“Be in their team: ‘He has cavities from sweets—let’s set rules together,’” she suggests.

Sanchita shares her strategy of redirecting her kids to worksheets when grandparents offer screens, turning a potential conflict into a win. Dr. Ishinna explains that focusing on controllable aspects—like scheduling activities during screen time—reduces frustration. She also advises smart navigation, such as joining in when a sweet is inevitable (“Come, I’ll open it, but after dinner”), to maintain influence.

• Team Approach: Frame discussions around the child’s well-being, not criticism (e.g., “Let’s limit sweets for his health”).

• Redirection: Plan engaging alternatives like crafts during risky times.

• Choose Battles: Allow small indulgences to preserve your authority for bigger issues.

• Influence Building: Strengthen your bond with elders to gain cooperation over time.

This episode concludes with a powerful reminder: “Tantrums are part of their development… These are opportunities to make children more emotionally intelligent,” Dr. Ishinna says. Embrace them with these strategies to nurture a resilient, connected family.

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Learn what these two methods actually mean, how they differ, and how to decide which one fits your baby’s temperament and your family’s needs. From understanding sleep cycles, wake windows, and bedtime routines to busting myths about crying, attachment, and “bad parenting,” this episode gives you everything you need to make an informed, guilt-free choice.Chapters:00:00 – Introduction: Gentle Sleep vs Sleep Training.

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Chapters:

02:11 – What do these different sleep approaches mean?

04:29 – Main difference between Sleep Training & Gentle Sleep

08:42 – Why teach babies to sleep independently?

11:19 – Is one approach better than the other?

13:26 – Choosing a method based on family needs

15:27 – Wake windows & bedtime routines — do they apply to both?

17:32 – Downsides of each approach

22:00 – Why is social media so polarized about sleep training?

26:50 – Final advice: Choosing what works for your family

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

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Every parent dreams of peaceful nights, but when it comes to helping babies sleep, the internet is filled with two seemingly opposing camps — Sleep Training and Gentle Sleep.
In this episode, pediatric sleep consultant Rinie Gupta and child nutritionist Sanchita Daswani break down what these terms really mean, why the debate has become so polarized, and how you can choose the right approach for your family without guilt or confusion.

What Do These Different Sleep Approaches Actually Mean?

Let’s start with the basics.

Sleep training, as defined by infant sleep researchers, is the process of teaching babies to sleep independently without needing external support such as rocking, nursing, or patting. Typically, sleep-trained babies sleep in their own cribs or beds and can fall asleep on their own.

On the other hand, Gentle Sleep focuses on optimizing sleep through environment, routines, and responsiveness, while still offering assistance. Parents might continue helping the baby fall asleep through holding, patting, or feeding and make gradual adjustments without strict behavioral techniques.

In short:

• Sleep training = structured independence.

• Gentle sleep = gradual support.

03:33 – The Main Difference Between Sleep Training and Gentle Sleep

Rinie uses a powerful metaphor, the “soothing ladder.”

At the top of the ladder is maximum support, like feeding to sleep. One step down is rocking, then contact sleep (holding or patting), followed by verbal reassurance (singing or shushing), presence in the room, and finally, at the bottom, independent sleep.

Both sleep training and gentle sleep approaches aim to move the baby down this ladder just at different speeds.

• Sleep training moves quickly often within 3–5 days using behavioral techniques to help the baby adjust.

• Gentle sleep moves slowly, following the baby’s cues, over weeks or even months.

Sleep training involves more short-term crying but achieves faster results. Gentle sleep minimizes tears but requires significant patience and consistency. Parents must weigh emotional comfort against exhaustion levels because both paths lead toward the same goal: independent, healthy sleep.

07:35 – Why Do Babies Need to Learn to Sleep Independently?

Why not just keep rocking or feeding to sleep if it works? The answer lies in sleep cycles.

Babies sleep in short cycles around 45 minutes each. At the end of a cycle, they partially wake. If they fall asleep with help, they’ll need that same help again when they wake between cycles.

So, if your baby needs rocking at bedtime, you may find yourself doing it again at 9 p.m., 11 p.m., 1 a.m., and 3 a.m. That’s exhausting.

When babies learn to fall asleep with less assistance, they can connect sleep cycles independently leading to longer, more consolidated sleep for both baby and parent.

10:23 – Is One Sleep Approach Better Than the Other?

Not really it depends on your goals and circumstances.

If your aim is to have your child sleep through the night, sleep training might be the right choice. If you prefer a slower, responsive approach and don’t mind some night wakings, gentle sleep may suit your family better.

Rinie emphasizes that it’s not just babies who differ, parents do too. Some parents can function fine after multiple night wakings, while others struggle after two. Support systems, work schedules, and personal thresholds all influence what’s sustainable.

Ultimately, there’s no universal “right” approach — only the one that helps your family be happier and well-rested.

12:30 – Choosing a Method Based on the Family’s Needs

As Sanchita points out, many parents constantly question whether they should change their baby’s sleep setup but if it’s working for you, there’s no need to fix it.

Rinie adds that a parent’s situation matters: twins, lack of help, or work demands can make certain methods more practical. Your family’s needs, not social media opinions, should guide your decision.

14:30 – Do Concepts Like Wake Windows and Bedtime Routines Apply to Both?

Concepts like wake windows, sleep environment, and bedtime routines are part of basic sleep hygiene, not specific to any one approach.

A solid sleep foundation helps both gentle and trained sleepers thrive. As Rinie says, “You cannot sleep-train a baby out of hunger or a bad schedule.” Before trying any technique, ensure your baby’s feeding patterns, environment, and nap timings are well-balanced.

16:36 – Are There Downsides to Sleep Training or Gentle Sleep?

Neither approach is harmful, despite what fear-driven posts might claim.

Sleep training does not make your child “emotionally detached” or cause long-term damage. Similarly, gentle sleep does not create “clingy” children who can’t sleep alone.

Scientific studies show no long-term differences in emotional regulation or attachment between sleep-trained and gently-sleeped babies.

However, each method has short-term challenges:

• Sleep training downside: Temporary crying. It can be emotionally hard for parents, even if brief.

• Gentle sleep downside: Ongoing unpredictability. Night wakings may persist for months, and progress can stall.

The key is informed choice — understanding what you value more: faster results with some tears, or gradual change with more parental involvement.

21:04 – Why Is Social Media So Polarized About Sleep Training?

As Rinie bluntly puts it: “Strong opinions drive clicks.”

Extreme views such as “Sleep training ruins attachment” or “If you don’t sleep train, your baby will never sleep” go viral because they provoke emotion. But much of this content is fear-mongering, not science.

She cites an example: a viral article claiming “30 years of research proves sleep training damages babies.” The truth? It wasn’t a research study at all, just two therapists’ opinions.

Another common myth comes from a Harvard study on “learned helplessness,” which was about neglected orphans, not loved babies in safe homes. Applying it to modern sleep training is misleading.

In short: beware of headlines. Always check whether claims are backed by actual research, not personal opinions disguised as science.

25:30 – Final Advice: Choosing What Works for Your Family

Rinie closes the episode with two key takeaways:

1. Define your goalposts.
   Ask yourself — what’s most important right now? More consolidated sleep, or maintaining a tear-free bedtime? Once you know, the right method becomes clearer.

2. Cut through the noise.
   The internet is full of conflicting advice. If you’re overwhelmed, consult a professional — your pediatrician or a certified sleep consultant. Just make sure their philosophy aligns with your family’s values and goals.

Sanchita adds from her own experience that if she had another child, she might consider sleep training earlier, knowing her own need for rest. That’s the essence of this discussion — every baby is different, but so is every parent.

Final Thoughts

Parenting doesn’t come with one-size-fits-all answers especially when it comes to sleep. Whether you choose sleep training or gentle sleep, what truly matters is a rested, happy family.

As Rinie beautifully sums it up:

“Both approaches are good — if they allow your family to be well-rested.”

So don’t let social media decide what’s “right.” Trust your instincts, your baby, and your own capacity — because the best sleep method is the one that brings peace to your home.

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In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani welcomes Mona Narula, a Child Nutritionist, Food Psychologist, and founder of Kid Zap Zoe. Together, they dive into the challenges mothers face in ensuring their little ones enjoy nutritious meals without compromising on taste. Mona shares her journey, highlighting the importance of starting early in laying a foundation for healthy eating habits.

From innovative breakfast ideas to incorporating superfoods like millets and Moringa, this episode is packed with practical tips for mothers with children under 5. Learn how to combat picky eating, boost immunity, and make nutritious food fun and delicious. Tune in to empower yourself with trusted guidance on nurturing healthy kids!

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Chapters:

00:00 Mona’s Journey into Child Nutrition

01:59 Why we should care about what our kids eat

07:00 How your child’s tantrums can be food related

09:00 Biggest challenge to get our kids to eat healthy

10:34 Good breakfast options for kids

13:33 Incorporating Millets in you child’s Diet

17:45 Super foods to include in child’s diet

21:26 How to help picky eaters expand their palette

28:30 What foods to include in different seasons

31:00 Boosting immunity in kids

33:00 How to delay puberty

38:00 How to help kids who only crave junk food

44:10 Healthy Snack Ideas for After School

47:00 Alternatives to sugary drinks

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Connect with the guest: https://www.instagram.com/kidzapzoe/

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In this episode of the Modern Indian Parent Podcast, host Sanchita Daswani sits down with Mona Narula, a Child Nutritionist and Food Psychologist, to explore how parents can raise healthy, happy eaters without guilt or power struggles. Together, they unpack practical strategies for everything from managing tantrums and picky eating to boosting immunity, balancing hormones, and making mealtimes joyful again.

Mona’s Journey into Child Nutrition

Every parent dreams of raising a happy, healthy child but mealtimes can often turn into battles. For Mona Narula, her journey into child nutrition began with her own daughter’s food sensitivities. When her little girl, allergic to food colors, once asked, “Why can’t I have that cake?”, Mona realized how limited the healthy, appealing options were for children.

She began creating meals that were nutritious, beautiful, and quick to prepare, giving rise to KidZapZo, her platform that helps parents make wholesome food exciting. Mona believes that happy kids make happy parents and vice versa so the goal is simple: to nourish joyfully.

Why We Should Care About What Our Kids Eat

Sanchita reminds us that most adults today struggle with food relationships rooted in childhood from overeating to emotional eating, and digestive issues. Mona agrees, pointing out how early exposure to junk foods has shaped our current health challenges.

Teaching children to understand what, when, and how much to eat helps them grow into self-aware, health-conscious adults. The foundation of mindful eating built between ages 5–12 can shape lifelong habits and resilience against lifestyle diseases.

How Your Child’s Tantrums Can Be Food Related

Ever noticed your child’s mood swinging wildly after a sugary breakfast? Mona explains why.
When a child starts the day with simple carbs or sugary cereals, their blood sugar spikes and then crashes, leaving them cranky, hyperactive, and craving more sugar.

Starting the day with protein-rich foods and ensuring proper hydration and sleep can stabilize mood and behavior throughout the day.

The Biggest Challenge to Getting Kids to Eat Healthy

According to Mona, the hardest phase is the “I know everything” stage. Between ages 5 and 12, kids become independent eaters influenced by peers and social circles.

Her advice:

• Be a role model because children mirror what they see.

• Build a supportive social circle with like-minded parents.

• Avoid preaching; instead, demonstrate healthy habits as a family.

Good Breakfast Options for Kids

Breakfast sets the tone for the day. Mona suggests always building the meal around protein:

• Eggs in any form

• Moong dal or besan cheela cooked in ghee or olive oil

• Vegetarian options like sprouted-grain toast or oats pancakes with nut powders

Sanchita adds that balancing complex carbs with healthy fats (like avocados, ghee, and nut butters) helps reduce cravings and maintains steady energy through the day.

Incorporating Millets in Your Child’s Diet

Millets such as ragi, jowar, and bajra are back in the spotlight, and rightly so. Mona recommends using local, seasonal millets:

• Ragi or bajra rotis in lunch

• Millet pancakes, laddoos, or cookies as snacks

For softer rotis, she suggests mixing hot water with the flour before kneading. Including millets supports gut health, provides sustained energy, and adds valuable fiber to your child’s diet.

Superfoods to Include in a Child’s Diet

Mona calls the Indian kitchen a “superfood powerhouse.”
Include:

• Moringa (fresh or powdered)

• Homemade yogurt as a probiotic

• Nuts and seeds for essential fats and minerals

• Seasonal fruits and veggies for variety

Parents can easily add these to meals by sprinkling nut powder on yogurt, mix moringa into dal, and knead seeds into rotis.

How to Help Picky Eaters Expand Their Palette

Mona reassures parents that picky eating is a phase, not a personality. The trick is patience and repetition: it may take 10–15 exposures before a child accepts a new food.

Tips to help:

• Pair new foods with familiar ones (add quinoa into rice).

• Avoid force-feeding — let children explore food safely.

• Model variety by eating diverse foods yourself.

Sanchita adds that creating a calm, pressure-free mealtime helps kids build a positive relationship with food. The goal isn’t to make them eat everything, but to make them curious.

Boosting Immunity in Kids

Immunity isn’t built by one “magic food.” It’s the result of consistent, balanced meals, sleep, and gut health. Mona’s essentials include:

• Turmeric and ginger

• Yogurt and fermented foods

• A mix of prebiotic fruits and vegetables

• Reducing sugar and junk food

Home-cooked meals remain the simplest immunity boosters.

How to Delay Puberty

Today, many parents are worried about their children entering puberty too early — a concern that’s becoming increasingly common. Mona explains that early puberty is often linked to modern lifestyle and dietary habits, not just genetics.

Excessive sugar intake, especially through packaged foods and sugary drinks, disrupts hormones and speeds up physical changes. Moreover, sedentary routines, constant screen exposure, and early access to mature content also send confusing signals to a child’s developing brain.

To help delay premature puberty, Mona suggests:

• Cut down on sugary beverages and processed foods.

• Encourage active play and outdoor time to balance hormones naturally.

• Monitor screen time and content, since mental stimulation can also influence the body’s readiness for puberty.

• Incorporate nutrient-rich foods like nuts, seeds, and garden cress seeds (Halim) — known for supporting hormonal balance and overall growth.

Above all, she emphasizes the importance of balance. Instead of labeling foods as “good” or “bad,” help kids understand why moderation matters. Creating awareness, setting consistent limits, and fostering healthy habits early on can help children’s bodies develop at a natural pace.

Helping Kids Who Only Crave Junk Food

If your child refuses homemade food, Mona says:

• Start small and set rules. For example, homemade meals four days a week.

• Involve them — show ingredient labels, discuss additives, and let them understand the “why.”

• Replace, don’t restrict: make homemade versions of favorites using ragi, jaggery, or oats.

Finally, remember that children learn best by watching. Eat mindfully and model moderation. When they see you enjoying balanced meals and occasional treats guilt-free, they’ll naturally follow your lead. With patience, consistency, and a bit of creativity, junk food cravings can transform into mindful eating habits that last a lifetime.

Healthy Snack Ideas for After School

After school, kids need refueling, not empty calories.

Mona suggests:

• Nut and seed laddoos made with ghee and jaggery

• Sweet potatoes — energy-rich and fiber-filled

• Vegetable sticks with hummus or yogurt dips

• Sprouted chillas or idlis

Alternatives to Sugary Drinks

Sugary drinks are one of the biggest culprits behind poor gut health and early puberty. Mona recommends hydrating, flavorful alternatives:

• Homemade lemonade

• Kokum sharbat

• Coconut water with lemon and salt

The key is habit formation — if you don’t stock sugary drinks at home, your kids won’t crave them.

Final Thoughts

As Sanchita and Mona emphasize, transforming mealtimes doesn’t mean making them perfect. It’s about creating awareness, balance, and joyful nourishment. When parents lead by example and approach food with curiosity rather than control, picky eaters naturally turn into food lovers.

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To bring clarity to this sensitive topic, she invites Nathan Johnson, founder of Autonomy, who specializes in helping South Asians achieve fat loss and build healthy, sustainable lifestyles without crash diets or abandoning Indian food.

Guest Intro: Nathan Johnson

Nathan has spent seven years working closely with South Asian communities to help them build healthier generations. Though not Indian himself, he has become deeply connected to the culture, understanding how traditions, family expectations, and food habits influence health.

His approach combines behavior science with cultural awareness, making his strategies realistic for busy moms who want fat loss without giving up the foods they love.

Can You Lose Weight While Eating Indian Food?

When people think of weight loss, images of salads and grilled chicken dominate. But in Indian kitchens, staples like dal, roti, sabzi, dosa, and rice are the norm.

Nathan makes it clear: you absolutely can lose weight while eating Indian food. It’s not the cuisine but the calories and portions that matter. The key is awareness and understanding how much you eat and how it’s prepared.

Adapting the Standard Indian Diet & Mindset for Weight Loss

Food in Indian culture is tied to love, respect, and family bonding. Plates are filled to the brim, and refusing food can feel disrespectful. This makes moderation difficult.

Nathan suggests shifting perception rather than eliminating foods. For example:

• If you usually eat 3–4 rotis, try 2.

• Learn portion sizes instead of eating until stuffed.

• Remember that nourishment, not indulgence, is the goal.

He also notes that while traditional meals are wholesome, they can fall short in building long-term muscle and strength, which is crucial for women’s health in their 40s and beyond.

How Much Protein Do We Really Need & What Are the Best Sources of Protein for Indians?

Protein is where the Indian diet struggles most. While dals and beans are nutritious, they don’t provide enough of the amino acid leucine, essential for muscle growth and retention.

Nathan recommends a simple rule:

• 1 gram of protein per pound of body weight.

• For a 60 kg woman (~132 lbs), that’s around 130 g protein daily.

Better protein sources include:

• Vegetarians: Dairy, soy, tofu, tempeh.

• Non-vegetarians: Chicken, eggs, fish.

Even adding larger portions of yogurt or paneer can make a significant difference.

Whey Protein—Necessary and Safe?

Many moms hesitate to use whey protein, fearing it’s “processed” or unsafe postpartum. Nathan reassures that whey is essentially filtered milk, similar to what’s left behind when making paneer.

High-quality whey powders provide a convenient, low-calorie, high-protein option, especially for moms who don’t want to cook separate meals. It’s safe, effective, and can help fill protein gaps easily.

The One-Plate Rule (Protein, Carbs, Veggies)

Nathan introduces the One-Plate Rule, a practical framework for portion control:

• Half plate: Vegetables

• One quarter: Protein

• One quarter: Carbohydrates

This rebalances the typical Indian plate (where carbs often dominate), ensuring calorie control and nutrient balance without needing to cook separately.

He also clarifies that whether you use ghee or oil, the focus should be on how much you consume, not which fat source is “better.”

Is It Necessary to Cut Sugar?

Postpartum moms are often given sugary foods like panjiri or saunth ke laddu for recovery. While sugar isn’t inherently “bad,” the quantity matters. One laddu occasionally is fine; multiple servings daily add up quickly.

Nathan emphasizes awareness over elimination. Instead of demonizing sugar, track intake and moderate portions.

Easiest Ways to Track Calories

Just like managing money, managing food requires budgeting. Most people underestimate their intake. Nathan recommends three levels of tracking:

1. Simple food log (Notes app) – Write everything you eat.

2. Apps like MyFitnessPal – For precise calorie tracking (requires weighing).

3. AI photo trackers – Convenient, but less accurate for mixed Indian dishes.

The goal is not perfection but awareness, especially on weekends and festive days, when overeating is most common.

Is Exercise Required for Fat Loss?

The truth: You can lose fat without exercise but you’ll lose muscle too. For overall health, exercise matters.

If you’re starting out, focus on:

• Prioritizing diet and calorie control.

• Adding daily walking (around 10,000 steps).

Exercise enhances results, preserves muscle, and builds long-term strength, but fat loss is still possible without it.

Weight Training Fears: Injury & “the Guy Area”

Weight training often intimidates moms—either due to fear of injury or discomfort in male-dominated gym spaces. Nathan’s advice:

• Invest in instruction – Even short-term coaching can teach correct form and prevent injury.

• Exposure therapy – Confidence grows the more you practice.

• Home alternatives – If the gym feels intimidating, use dumbbells and resistance bands at home.

Weight training isn’t about “bulking up.” It’s about staying strong enough to lift your kids, prevent back pain, and age well.

Home Workouts for Busy Moms (Bands, Dumbbells, Mat)

For moms who can’t spare hours commuting to the gym, home workouts are an excellent alternative. With just a mat, resistance bands, and dumbbells, you can achieve great results in 20–30 minutes.

Consistency and proper form matter more than equipment. Even bodyweight movements like squats, push-ups, and planks can be highly effective.

Beginner Weekly Plan (3–4 Full-Body Sessions)

Nathan recommends 3–4 full-body sessions per week, paired with walking on other days. Sample exercises include:

• Squats and lunges

• Push-ups or knee push-ups

• Planks and sit-ups

• Resistance band rows or presses

Each session can be just 20–30 minutes. The focus should be on progression: gradually lifting heavier, holding longer, or adding more reps.

How Autonomy Supports Nutrition + Training

Autonomy’s coaching program offers a three-pillar approach:

1. Nutrition plans tailored to family kitchens and cultural dynamics.

2. Accountability through daily check-ins and weekly reviews.

3. Customized training programs for home or gym, depending on lifestyle.

This high-touch model helps clients not just access information but actually transform their habits and health.

Outro & Next Steps

As Rinie wraps up, she highlights that most moms don’t lack information—they lack guidance, accountability, and sustainable strategies.

Nathan’s practical advice, from the One-Plate Rule to protein goals, calorie tracking, and beginner workouts, makes postpartum fat loss approachable without extreme diets.

For moms, the journey isn’t about “snapping back” but about building strength, health, and confidence for themselves and their families.

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Together, they unpack the myths around “eating for two,” discuss the real role of protein in Indian diets, and explore simple strategies to adapt family meals for sustainable fat loss. From portion control and protein sources to whey protein safety, calorie tracking, sugar cravings, and balancing carbs, this episode offers practical and science-backed tips every mother can use.

👉 Tune in to learn how to lose fat, gain muscle, and create a healthier lifestyle for you—and your family.

Watch on Youtube:

Watch / Listen on Spotify:

Listen on Apple Podcasts:

Read the Blog:

Chapters:

00:00 Intro & Mom Bod Series recap

04:21 Guest intro: Nathan Johnson

06:01 Can you lose weight while eating Indian food?

07:16 Adapting the standard indian diet and mindset for weight loss

10:06 How much protein do we really need & what are the best sources of protein for Indians?

14:23 Whey protein—necessary and safe?

18:13 The One-Plate Rule (protein, carbs, veggies)

22:30 Is it necessary to cut sugar?

24:18 Easiest ways to track calories

31:40 Is exercise required for fat loss?

33:25 Weight training fears: injury & “the guy area”

37:40 Home workouts for busy moms (bands, dumbbells, mat)

39:48 Beginner weekly plan (3–4 full-body sessions)

41:22 How Autonomy supports nutrition + training

MOM BOD SERIES EPISODE GUIDE

Ep 1: 5 Practical Tips to Love Your Mom Bod (Sep 5)

Ep 2: Rebuilding Strength After Birth (Sep 12)

Ep 3: Skin & Hair After Motherhood (Sep 19)

Ep 4: Postpartum Weight Loss & Fat Loss (Sep 26)
How Indian moms can approach fat loss without crash diets, rebuild confidence, and create healthy lifestyle changes that actually last.

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🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Connect with the guest: https://www.instagram.com/nathan.autonomy/

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In this episode of the Modern Indian Parent Podcast, host Rinie Gupta sits down with Dr. Chandni Sehgal, an experienced OBGYN and a new mom herself to talk about the real science behind these changes. Dr. Sehgal not only brings her 16 years of medical practice to the conversation but also her personal experience of navigating pregnancy and postpartum skin and hair challenges.

Introduction to the Mom Bod Series & Episode Theme

This episode is part of the Mom Bod Series on the podcast—a special set of conversations celebrating postpartum bodies. Instead of rushing to “bounce back,” the series emphasizes embracing the transformation while also learning safe and effective ways to care for yourself.

This particular episode dives into stretch marks, postpartum hair fall, and pregnancy-related skin changes like hyperpigmentation. The goal is simple: to help moms understand why these changes happen and what truly helps.

Meet Dr. Chandni Sehgal (OBGYN & New Mom)

Dr. Sehgal is not just a practicing OBGYN but also a new mother. This unique perspective allows her to blend clinical expertise with lived experience. She reassures moms that these changes are a normal maternal adaptation to pregnancy, not flaws.

What Causes Stretch Marks During Pregnancy?

Stretch marks, often called “tiger stripes,” are one of the most common pregnancy concerns.

According to Dr. Sehgal, they form when:

• Skin stretches rapidly as the belly (and other body parts) expand.

• Elastin and collagen fibers tear, creating those visible streaks.

• Hormonal changes (especially high cortisol levels) reduce the skin’s ability to regenerate elastic fibers.

While genetics play a role: if your mother or sister had them, you’re more likely to as well, lifestyle and skincare choices can influence their severity.

Her biggest reminder: Stretch marks are a natural sign of your body growing life. They’re not something to be ashamed of.

How to Prevent Stretch Marks

Dr. Sehgal emphasizes prevention through hydration, nourishment, and gentle care:

• Moisturize, moisturize, moisturize. Use thick creams or oils with cocoa butter, shea butter, almond oil, coconut oil, or vitamin E. Hyaluronic acid is also safe and deeply hydrating.

• Start early. Don’t wait for the itchy belly, begin moisturizing in the first trimester.

• Massage daily. Gentle circular massages (5–10 minutes) improve blood flow and elasticity.

• Avoid scratching. Scratching worsens fiber tears. Instead, soothe with moisturizer.

• Eat skin-friendly foods. A diet rich in protein (eggs, lentils, lean meats), vitamin C (citrus fruits, berries, kiwi), and adequate hydration (2–3 liters of water daily) supports collagen production.

Stretch Marks in Other Parts of the Body

Stretch marks don’t appear only on the belly. Rapid weight gain can trigger them on thighs, arms, breasts, and buttocks.

A key factor here is how quickly weight is gained. Ideally, pregnancy weight gain should be gradual (10–12 kg total). Rapid gain, often caused by the “eat for two” myth puts additional stress on the skin, making stretch marks more likely.

Treating Stretch Marks After Birth

Here’s the reality check: No cream or oil can make stretch marks disappear completely.

They may lighten with time and care, but eliminating them requires medical treatments such as:

• Laser therapy

• Microneedling

• Topical retinoids (safe only after pregnancy and breastfeeding)

For moms bothered by their appearance, consulting a dermatologist postpartum is the safest way forward.

Why Do Moms Experience Postpartum Hair Fall?

If you noticed thicker, shinier hair during pregnancy, you’re not imagining it. Elevated estrogen levels keep hair in the growth phase longer.

After childbirth, estrogen drops dramatically, and all those hairs that were “on pause” begin shedding at once. This phenomenon, known as telogen effluvium, is why postpartum hair fall peaks around three months after delivery.

The good news? By your baby’s first birthday, hair growth usually stabilizes.

How to Reduce Postpartum Hair Fall

While you can’t stop hormonal shedding, you can reduce severity and support regrowth:

• Check nutrition. Low iron, vitamin D, B12, zinc, and biotin are major culprits. Continue postnatal supplements (iron, calcium, vitamin D, omega-3).

• Get tested if needed. Persistent or severe hair fall may be linked to anemia, thyroid imbalance, or vitamin deficiencies.

• Be gentle with your hair. Use sulphate-free shampoos, avoid tight hairstyles, and limit heat styling.

• Massage your scalp. Gentle daily massages improve circulation and stimulate follicles.

• Try safe oils. Rosemary and tea tree oils are great natural options.

Why Women Get Dark Skin Patches During Pregnancy

Hyperpigmentation (dark patches on the face, underarms, or neck) is another common concern.

The cause? Hormones stimulate melanocytes, the skin cells that produce pigment (melanin). Areas already darker (areola, groin, underarms) often deepen in color. Many women also experience melasma (patchy pigmentation on the face).

Dark, velvety patches on the neck may sometimes indicate gestational diabetes so it’s worth discussing with your doctor if you notice them.

Treatment for Hyperpigmentation During Pregnancy

Hyperpigmentation is one of the most common skin changes during pregnancy, and the root cause is hormonal. During these months, levels of estrogen and progesterone rise significantly. These hormones stimulate melanocytes—the skin cells responsible for producing melanin, the pigment that gives skin its color. More active melanocytes mean more melanin, which leads to darker patches of skin.

Safe ways to minimize hyperpigmentation include:

• Mineral sunscreens with zinc oxide or titanium dioxide.

• Avoiding bleaching agents and harsh chemicals.

• Aloe vera for soothing and brightening.

• Pregnancy-safe actives: azelaic acid, niacinamide, and vitamin C serums

Gynaecologist-Recommended Products for Stretch Marks, Hair Fall & Skincare

Dr. Sehgal highlights Orimii, a gynecologist-approved Indian brand designed specifically for pregnant and breastfeeding women. Their range includes:

• Vitamin C serums

• Body butters

• Gentle cleansers

• Mineral sunscreen without the typical white cast

She personally used and recommended these products, appreciating the peace of mind they offer by being pregnancy-safe.

Why Retinoid-Based Products Should Be Avoided in Pregnancy

Retinoids (including retinol) are strictly unsafe in pregnancy and breastfeeding. They are teratogenic, linked to birth defects when absorbed through the skin or taken orally.

Since many women begin anti-aging routines with retinol in their 30s, it’s crucial to stop using them once pregnant or planning pregnancy.

Unsafe Ingredients to Avoid in Pregnancy Skincare

Dr. Sehgal warns against:

• Retinoids (retinol, tretinoin)

• Hydroquinone

• High-strength salicylic acid

• Chemical sunscreens with oxybenzone (potential hormone disruptors)
  

Instead, look for safe alternatives:

• Moisturizers with ceramides, peptides, and hyaluronic acid

• Mild peels with lactic or glycolic acid

• Pregnancy-safe actives like niacinamide, azelaic acid, and vitamin C

Final Thoughts: Embracing Your Mom Bod

Dr. Sehgal leaves moms with this empowering reminder:

✨ Stretch marks, hair fall, and pigmentation are normal maternal adaptations, not flaws. They are temporary changes, and your body will recover in time.

More importantly, your body has done something extraordinary by creating a whole new human being. Instead of hiding your tiger stripes, carry them as a badge of honor.

Key Takeaways

• Stretch marks can’t be completely prevented or erased but can be minimized with hydration, nutrition, and steady weight gain.

• Postpartum hair fall is temporary. Focus on nutrition, scalp care, and patience.

• Hyperpigmentation is hormonally driven. Use sunscreen, safe actives, and give it time.

• Avoid unsafe ingredients like retinoids and hydroquinone during pregnancy and breastfeeding.

• Embrace your mom bod becauseit’s a symbol of strength, resilience, and life itself.

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We cover:

• Stretch marks → causes, prevention & treatment after birth

• Postpartum hair fall → why it happens & how to reduce it

• Hyperpigmentation → dark skin patches during pregnancy & safe remedies

• Pregnancy skincare → doctor-approved products vs unsafe ingredients

Watch on Youtube:

Watch / Listen on Spotify:

Listen on Apple Podcasts:

Read the Blog:

Chapters:

00:00 – Introduction to the Mom Bod Series & Episode Theme

03:38 – Meet Dr. Chandni Sehgal (OBGYN & New Mom)

04:42 – What Causes Stretch Marks During Pregnancy?

06:41 – How to Prevent Stretch Marks

09:53 – Stretch Marks in Other Parts of the Body

11:29 – Treating Stretch Marks After Birth

13:08 – Why Do Moms Experience Postpartum Hair Fall?

14:37 – How to Reduce Postpartum Hair Fall

17:47 – Why Women Get Dark Skin Patches During Pregnancy

19:58 – Treatment for Hyperpigmentation During Pregnancy

21:11 – Gynaecologist-Recommended Products for Stretch Marks, Hair Fall & Skincare

22:28 – Why Retinoid-Based Products Should Be Avoided in Pregnancy

23:59 – Unsafe Ingredients to Avoid in Pregnancy Skincare

26:38 – Final Thoughts: Embracing Your Mom Bod

PREGNANCY SAFE PRODUCTS MENTIONED BY DR CHANDNI
For Stretch Mark Prevention:

1. Body butter with cocoa & shea butter - https://orimiiskincare.com/products/bump-hydrating-whipped-butter

2. Belly massage oil - https://orimiiskincare.com/products/belly-treatment-elixir

For Hair Fall:

1. Hair Growth Serum - https://orimiiskincare.com/products/root-repair-hair-growth-serum

For Hyperpigmentation:

1. Mineral Sunscreen - https://orimiiskincare.com/products/pure-mineral-watery-sunscreen-spf-50

2. Niacinamide Serum - https://orimiiskincare.com/products/skin-toning-niacinamide-serum-fights-pigmentation-dark-spots

3. Vitamin C Serum - https://orimiiskincare.com/products/c-glow-booster-serum

For Anti-Aging:

1. No Retinol Serum - https://orimiiskincare.com/products/no-retinol-facial-renew-serum

MOM BOD SERIES EPISODE GUIDE

Ep 1: 5 Practical Tips to Love Your Mom Bod (Sep 5)

Ep 2: Rebuilding Strength After Birth (Sep 12)

Ep 3: Skin & Hair After Motherhood (Sep 19)

Ep 4: Postpartum Weight Loss & Fat Loss (Sep 26)
WATCH HERE TO BE RELEASED SOON

Tune in every Friday in September as hosts Rinie Gupta and Sanchita Daswani bring you expert insights, relatable stories, and the encouragement you need to feel healthier, fitter, and more beautiful after birth.

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Connect with the guest: https://www.instagram.com/busy_birthing/

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In the second episode of our Mom Bod Series ,where we are celebrating our incredible bodies after giving birth and learning about how to get healthier, fitter and even more beautiful, host Sanchita Daswani engages with Ankita Sahni, a Certified Postpartum Coach, who shares invaluable insights into postpartum wellness.

With over 2,500 mothers trained through her program, Ankita emphasizes the importance of core rehabilitation and balanced nutrition tailored for new moms.

Discover practical tips on to how we can strengthen our bodies immediately after giving birth to resolve issues like diastasis recti that gives moms the mommy pooch after birth, urinary incontinence and much more.

They debunk common myths around postpartum diets, and highlight the essential nutrients that can help you thrive during this transformative phase.

This episode is packed with guidance to empower you on your journey to health and wellness!

Ep 1: 5 Practical Tips to Love Your Mom Bod (Sep 5)

Ep 2: Rebuilding Strength After Birth (Sep 12)

Ep 3: Skin & Hair After Motherhood (Sep 19)

Ep 4: Postpartum Weight Loss & Fat Loss (Sep 26)

Watch on Youtube:

Watch / Listen on Spotify:

Listen on Apple Podcasts:

Read the Blog:

Chapters:

03:09 Ankita’s journey into postpartum fitness

05:33 How much weight gain and loss is normal during and post pregnancy?

09:21 What are normal changes we will see in our body post pregnancy?

10:53 When can you start working out post delivery?

12:45 The best workout for moms post delivery

16:15 What is diastasis recti and how to heal from it?

19:59 What is urinary incontinence?

22:33 Is it better to have kids back to back and then focus on weight loss?

24:25 How important is breathwork for recovery?

26:28 What should new moms focus on for nutrition?

28:59 Myths regarding postpartum

30:26 Superfoods for moms

34:39 Do body wraps work?

Stay Connected With Us!

🎙️ Follow The Modern Indian Parent Podcast for exclusive parenting tips & episode updates!

📲 Follow here: https://www.instagram.com/modernindianparent/

👩‍ Connect With The Hosts

Rinie Gupta (Host, Pediatric Sleep Consultant):  https://www.instagram.com/riniegupta/ 

Sanchita Daswani (Co-Host, Pediatric Nutritionist): https://www.instagram.com/sanchitadaswani/

Connect with guest:

https://www.instagram.com/mama.be.fit/

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To shed light on this important topic, Sanchita Daswani, pediatric nutritionist and host of the Modern Indian Parent Podcast, sat down with Ankita Sahni, certified postpartum coach and founder of Mama Be Fit. Over the past five years, Ankita and her team have helped more than 2,500 mothers rebuild their strength, heal from common postpartum issues, and regain confidence in their bodies.

This conversation is part of the Mom Bod series, where mothers are encouraged to celebrate their bodies for all they’ve been through and to learn practical ways to nurture themselves during recovery.

Ankita’s Journey Into Postpartum Fitness

Ankita’s story begins with her own motherhood journey. After delivering her daughter via C-section, she assumed her background in fitness would help her bounce back effortlessly. Just a few weeks postpartum, she attempted to go for a run. But instead of feeling strong, she was left with severe back pain.

“I realized that what I was doing was the absolute worst way to return to fitness,” Ankita recalls. “There was so much information online, but it was scattered, mostly international, and not structured for Indian mothers. Even the hospital didn’t provide clear guidance.”

That personal struggle inspired Ankita to study female anatomy, specialize in postpartum recovery, and eventually launch Mama Be Fit. Today, she designs programs that bridge the gap between childbirth and long-term fitness, offering mothers a structured and supportive way to heal.

How Much Weight Gain and Loss Is Normal?

Weight gain during pregnancy and weight loss after is one of the biggest concerns for new mothers. But Ankita is quick to emphasize that there is no single “normal” number.

• Women who enter pregnancy with a higher BMI may be advised to gain less (around 6–8 kg).

• Those within a healthy BMI typically gain 8–12 kg.

• Underweight women may need to gain more to support both themselves and the baby.

Beyond numbers, factors like genetics, metabolism, and hormones play a huge role. Some mothers may shed weight quickly, while others hold onto it longer — and both are okay.

“Weight isn’t just fat,” Ankita explains. “It’s also water and fluid retention. Some people naturally ‘snap back’ faster because of genetics or a history of good nutrition and regular exercise. But others may struggle, especially if hormones and diet aren’t supporting their recovery.”

She points out a common cultural challenge in India: the tradition of feeding mothers heavy amounts of ghee, laddoos, and carb-rich foods in the first few weeks postpartum. While many of these foods contain beneficial ingredients, excess consumption often leads to stubborn weight gain. Balance, she says, is the key.

What Changes Can You Expect After Pregnancy?

New mothers often feel alarmed by the changes in their bodies — from a soft belly to back pain, bloating, or even urine leakage. Ankita urges moms to understand that while these symptoms are common, they shouldn’t be accepted as permanent or “normal.”

“Many women are told, ‘Because you had a C-section, you’ll always have a pouch,’ or ‘Epidurals will leave you with lifelong back pain.’ These are myths,” Ankita says. “There are ways to work on all of these issues.”

The key is not to resign yourself to discomfort, but to approach recovery with awareness and the right tools.

When Can You Start Working Out?

One of the most pressing questions moms ask is when they can start moving again. Ankita’s advice is clear:

• Walking can begin as soon as you feel ready. Even 10–15 minutes of gentle walking is excellent for mental health, mood regulation, and jumpstarting metabolism.

• Structured workouts depend on the type of delivery:

  • Vaginal birth: usually after 3–4 weeks

  • C-section: usually after 6–8 weeks

• Always wait for clearance from your gynecologist before starting.

Importantly, Ankita advises against jumping straight back into pre-pregnancy routines. Instead, begin with postpartum core rehabilitation.

The Best Workout for Moms

So what exactly should postpartum workouts look like? Ankita explains that they don’t resemble intense gym sessions or group classes. Instead, they focus on:

• Breathing techniques

• Core connection

• Mobility and posture

• Gentle strengthening

Only after a couple of months of this foundation should women transition back to formats like Pilates, yoga, or weight training.

Diastasis Recti: The “Mommy Pooch”

One of the most misunderstood postpartum issues is diastasis recti, commonly called the “mommy pooch.” It’s the separation of abdominal muscles to make space for the baby. While this separation should naturally heal within three months after birth, sometimes the gap persists.

Signs of diastasis include:

• A belly that still looks pregnant months later

• Constant bloating

• Unexplained back pain

Core rehab exercises, which focus on breathing, posture, and the deep abdominal muscles, can help restore function. And it’s never too late to start. “I’ve worked with moms whose children are teenagers,” Ankita says. “It may take longer, but recovery is always possible.”

Understanding Urinary Incontinence

Another common issue is urinary incontinence — leaking urine while coughing, sneezing, or exercising. Ankita explains that this happens when the pelvic floor muscles are either weak or overstressed.

“Think of the pelvic floor like an elastic band,” she says. “It needs to stretch and contract properly. Our exercises help restore that balance.”

With the right combination of relaxation and strengthening, most mothers can heal from incontinence, regaining confidence in their everyday movements.

Should You Wait Until You’ve Had All Your Kids?

Many mothers postpone working on their bodies until they’ve had their last child. Ankita advises against this approach.

“Fitness isn’t just about looking good. It’s about being strong enough to care for your babies, your home, and yourself,” she says. Strengthening your core and nutrition between pregnancies also makes future recoveries smoother and prevents issues from compounding.

The Power of Breathwork

Breathwork is one of the most overlooked yet powerful tools for postpartum recovery. Ankita calls it the holy grail.

“Even if you do nothing else, five minutes of connection breath daily can improve diastasis, posture, and back pain,” she explains. Breathwork also calms the mind, helping mothers cope with sleepless nights and the emotional overwhelm of new motherhood.

Nutrition for New Moms

When it comes to postpartum diets, Ankita emphasizes a balanced plate:

• Protein (paneer, eggs, lentils, lean meats, or shakes)

• Good fats (nuts, seeds, ghee in moderation, omega-rich foods)

• Complex carbs (quinoa, poha, upma, whole grains)

• Plenty of vegetables and fruits

• Adequate hydration

She stresses that lactation is supported more by hydration and protein than by carb-heavy meals. Unfortunately, cultural myths often restrict protein in the early days, fearing it will make babies colicky. Ankita reassures mothers that only certain foods may affect individual babies, and blanket restrictions are unnecessary.

Supplements also play a role. “Even with the best diet, our bodies need extra support after growing and feeding a baby,” she says. Multivitamins, calcium, and omega-3s are often recommended.

Busting Postpartum Myths

Some myths Ankita frequently encounters:

• “You must eat double portions for lactation.” In reality, lactation depends more on hydration and balanced nutrition.

• “Protein causes gas in babies.” Not true for most cases; only specific sensitivities may require adjustments.

• “You’ll always have a pouch after a C-section.” With rehab, the core can recover.

Do Superfoods Exist?

Instead of expensive powders or exotic ingredients, Ankita defines superfoods as seasonal and local. “Your sabzi from the nearby farm is more beneficial than imported ragi powder that’s been processed and shipped across states,” she says.

She encourages variety: three vegetables daily, multiple protein sources, seasonal fruits, and plenty of water. “Hydration is a superfood in itself,” she adds.

Many new moms are told by parents or elders to drink special waters or concoctions to “flush out toxins” and reduce water retention. Ankita clears up this common belief:

“There are no special foods that magically detox your body,” she explains. “Your liver and kidneys are already capable of eliminating toxins. What you can do is support your body by eating foods that are easy to digest and anti-inflammatory.”

Some of her practical suggestions include:

• Lemon water to ease bloating and improve digestion

• Fresh cucumber and watermelon salads for hydration and constipation relief

• Brothy soups, which are light yet nourishing and reduce inflammation

• Simple Indian spices like raw turmeric, black pepper, and herbal teas to boost metabolism

Do Body Wraps Work?

In many cultures, postpartum women are encouraged to use body wraps or tummy belts. While Ankita acknowledges they can provide back support if tied correctly, she clarifies:

“No wrap will make your stomach go back in. Only core rehab and nutrition will do that. Wraps are support tools, not slimming tools.”

Finding Time as a Mom

Perhaps the biggest challenge is time. New moms are stretched thin, juggling sleepless nights, feeding schedules, and household responsibilities. Ankita’s encouragement is simple:

• Start small — even 3 hours a week is enough.

• Take expert guidance so you don’t waste energy figuring it all out.

• Remember that showing up consistently matters more than doing everything perfectly.

“If you have time to eat or watch a show, you can make time for yourself,” Ankita says. “It’s not about laziness — it’s about starting slow, taking help, and trusting the process.”

Final Thoughts

Postpartum recovery isn’t about rushing to look like your pre-baby self. It’s about respecting your body, rebuilding strength, and giving yourself the care you deserve. With the right combination of core rehab, breathwork, balanced nutrition, and patience, every mother can feel strong, healthy, and confident again.

As Ankita beautifully concludes:
“Aesthetics will follow if you do the right things, but the real goal is to be strong — for yourself and your children.”

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Motherhood transforms us in ways that words can hardly capture. Along with the sleepless nights, messy buns, and overflowing laundry baskets, comes another big shift—the way we see and feel about our bodies.

In the Modern Indian Parent Podcast, hosts Rinie Gupta (pediatric sleep consultant) and Sanchita Daswani (pediatric nutritionist) kick off their Mom Bod Series—a heartfelt and deeply personal set of conversations that explore how women can learn to embrace, accept, and even celebrate their postpartum bodies.

Rinie mentions that this topic is close to her heart because she struggled with body acceptance long before pregnancy. After giving birth, the criticism and expectations only intensified. Looking back at the first six months of motherhood, she regrets hiding from photos and videos with her baby because she never felt “good enough” to be captured in them.

Sanchita adds that even women who are naturally slim have their struggles. For her, food became an emotional crutch, and it took years to reframe her relationship with nourishment versus indulgence. These honest admissions set the tone: postpartum body image issues are not just about weight, they’re about the stories we carry and the pressures we face.

Struggling to Love and Own Mom Bods

Rinie describes the irony of pregnancy in Indian culture: while expecting, women are told to eat more laddus, nuts, ghee, and milk. But the moment the baby arrives, the narrative flips. Suddenly, the pressure is all about “bouncing back.” She recalls an aunt openly asking her on a family video call when she planned to lose all her baby weight, just six months postpartum.

Sanchita nods to this reality too. She says that often the struggle isn’t visible to others. People might see a skinny woman and assume she has no body issues. But in truth, body image struggles live inside us all, regardless of size.

Why are We So Critical of Our Bodies?

Why are modern moms more self-critical than previous generations?

Rinie suggests that part of the answer lies in how constantly we see ourselves. Our grandmothers only had a couple of mirrors in the house. They weren’t faced with their reflections all day long. In contrast, today’s moms are surrounded by selfies, Zoom calls, FaceTimes, and social media feeds. This “always-on” reflection creates an unnatural level of self-scrutiny.

We end up analyzing ourselves the way we’re wired to analyze others for survival cues, trust signals, or connection. But when those judgment skills turn inward, they become toxic.

Sanchita shares how self-sabotage often kicks in after happy occasions. Even when she’s enjoying food and receiving compliments, reviewing photos later makes her spiral into picking apart her appearance. It’s a cycle many moms will recognize.

Celebrating What Your Body Can Do, Not How It Looks

The first practical strategy Rinie shares is to shift focus from appearance to function. Instead of criticizing her arms for being “flabby,” she reframed them as strong arms that carry her baby, cook for her family, and allow her to serve clients. This small but powerful mental switch transformed her perception.

Sanchita applied the same practice to her legs. She had avoided shorts for years, embarrassed by her thighs. But when she started appreciating her legs for helping her chase after her kids and supporting her daily movement, she also found the confidence to show them off.

Both moms stress: reframing body parts for their usefulness and strength doesn’t mean abandoning fitness goals. It simply shifts the foundation from shame to self-love, making healthy changes more joyful and sustainable.

Change the Way You Talk About Your Body (Because Your Kids Are Listening!)

Words matter, especially when our children are listening.

Rinie says she made a conscious choice to stop speaking negatively about her body out loud. She never wanted her daughter to grow up hearing her mom say, “I’m fat” or “I look ugly.” Instead, she emphasizes positivity or stays neutral. She also sets boundaries with family members, discouraging negative comments about anyone’s appearance.

Sanchita reflects on how even kids face body shaming early. Her daughter, who is naturally slim, often hears comments about being “too skinny.” To counteract this, Sanchita reframes the conversation with her child: “Your body is so strong. Look at how high you can jump!” By focusing on function, she teaches resilience against external criticism.

The takeaway? If you wouldn’t say it to your child, don’t say it about yourself.

Reframing Stretch Marks into Tiger Stripes

Few body changes cause as much angst as stretch marks.

Rinie admits she avoided maternity photos because she was ashamed of hers. Over time, she reframed them as “tiger stripes”—symbols of strength and survival. Instead of shame, they became marks of power, proof that her body endured the immense journey of pregnancy and childbirth.

Sanchita adds that she, too, had stretch marks even before pregnancy. For years, they kept her from wearing swimsuits. Only recently has she embraced them, inspired by women abroad who confidently wear bikinis of all sizes and shapes. She now owns her body without apology, and she encourages other moms to do the same.

Why Quick-Fix Diets Fail and Lifestyle Changes Win

Crash diets are tempting, but both hosts caution against them.

Rinie recalls dropping 12 kgs in three months through an extreme calorie deficit. While the quick results thrilled her, the weight quickly returned. Worse, she lost muscle and felt weaker. Now, she focuses on sustainable lifestyle changes—eating more protein, strength training, and allowing progress to be gradual.

Sanchita mentions her cycle of hopping from one diet to another—Herbalife, restrictive meal plans, fad cleanses. Each worked temporarily but ended in weight gain and frustration. What finally worked was listening to her body, nourishing it properly, and building consistency through accountability with a trainer.

Both agree: aim for habits you can keep for life, not short-term fixes.

Seeking Help is Not a Sign of Weakness

Motherhood often tricks women into believing they must “do it all alone.” But asking for help is powerful.

Sanchita describes how hiring a trainer changed her consistency. Knowing someone was expecting her three days a week kept her committed. She emphasizes that support systems—coaches, nutritionists, accountability partners—are investments in health, not luxuries.

Rinie echoes this, sharing how even online personal training gave her the push to stay on track. She reminds moms that seeking professional support for physical health is just as valid as seeking medical care for any other condition.

Therapy for Deeper Healing of Body Image Struggles

Sometimes, body image struggles run deeper than food or fitness.

Rinie stresses that many insecurities start in childhood—from relatives’ comments about weight, skin tone, or height. Pregnancy only magnifies them. That’s why therapy can be transformative. She describes it as “a doctor for your brain,” offering a safe space to unpack long-held beliefs and self-criticism.

Therapy helped her break patterns of stress-bingeing and replace them with healthier coping strategies. She encourages moms to see therapy not as weakness but as a powerful tool for inner healing.

Sanchita agrees, adding that body acceptance is as much emotional as it is physical. She reminds moms that mental wellness is part of overall health—and deserves equal attention.

Final Thoughts

Postpartum body image isn’t just about numbers on the scale. It’s about the quiet conversations in your head, the words you speak in front of your kids, and the memories you allow yourself to be a part of.

As Rinie and Sanchita suggest, here are five practical tips every mom can start practicing today:

1. Celebrate what your body can do—not how it looks.

2. Change your self-talk—your kids are listening.

3. Reframe stretch marks as tiger stripes—symbols of strength.

4. Focus on lifestyle changes, not crash diets.

5. Seek support—trainers, coaches, therapists. Help is strength, not weakness.

Above all, remember this: your mom bod tells the story of love, resilience, and life itself. Own it, honor it, and let it shine.

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