05. Riyana
My body tells a story.
Conversation:
"The Beauty Of Being Me"
"My body tells a story. After having three children, my body has changed in ways I never imagined. Stretch marks line my lower abdomen like silver threads—a reminder of what my body has created."
Prologue: “I’m ready. A little nervous, but ready.” Her reply to me just before our photo shoot. She is not one to choose the polished, comfortable, “perfect” thing to say—not if it means not being real. Very few things in life are absolute. It’s okay to be both nervous and ready. We are allowed to be, and feel, more than one thing at any one time. It’s honest. It's admirable. You will find out soon enough, in the following exchange, that this is how Riyana prefers to approach life—at home, at work, with herself, with those she wishes to uplift. She would rather be honestly vulnerable than play perfect. Out of all the illuminating things she has said in our tête-à-tête, one in particular is etched in my mind like a scar of light: "We don't need to be perfect—we only need to be better." You being you makes it easier for me to be me. These words came to mind. I think that's the power of one's willingness and courage to be vulnerable with another. In a conversation with her—even on your first meeting, even though you’re extremely introverted—you notice your nervous system relaxing soon enough. You're relieved to be able to skip the small talk and dive straight into matters that are close to the heart. For Riyana, that's her health journey—navigating autoimmune conditions, PCOS and fertility challenges, which led her to her purpose and second career in functional / holistic nutrition. It's her evolving relationship with her self—the stories her body tells at different ages, redefining beauty for herself, motherhood, entrepreneurship, the narrative around rejection and perfection, establishing her own rules and boundaries for her well-being, learning to choose herself as the greatest act of self-care... For me, it's my own journey with mental health, breaking in to a new self at 47 that comes with new, uncomfortable realities and discoveries, et cetera. Her say-it-as-she-is-ness aligns with her intention—"for every woman she meets to feel like they can be real with her, too. No judgment, no guilt, just open conversations about health, food and life... To make feeling good feel easier, more accessible, and free of the pressure that often comes with 'healthy' living." As I always say, words have power. I am confident that these ones will leave you feeling lighter, stronger, more empowered and inspired, with practical advice and tips you can adopt into your own self-care. Enjoy. And I hope you will leave this space with a little more of your self. Love, Karman
Me: Look beauty in the heart. See her with new eyes. How would you describe the beauty you’d like to see more of—within your self, and in the world around you? Riyana: The beauty I want to cultivate within myself is a deep sense of confidence, but not the loud, performative kind. It’s the quiet, unshakable knowing that you are enough as you are. Beauty is being comfortable in your own skin, in your story, in all the highs and lows that have shaped you. It’s embracing growth while also honouring where you are in this moment. In the world around me, I want to see more beauty in acceptance—the kind that allows people to show up as their full, unfiltered selves without fear of judgment. Beauty is in the way we hold space for each other, how we listen with empathy, and how we embrace differences rather than trying to smooth them out. It’s in kindness, in vulnerability, in the ability to see the humanity in one another. Me: It is said that what you admire in another is a mirror for what you desire to be more of. When you recognise beauty in other women, what do you see? Riyana: When I see beauty in other women, it’s rarely about physical features. It’s in their energy—the way they carry themselves, the way they light up when they talk about something they love, the way they make others feel seen and heard. I admire women who are unapologetically themselves, who don’t shrink to make others comfortable. I see beauty in those who embrace their imperfections, in the quirks that make them uniquely them. I’m drawn to women who exude warmth, who uplift rather than compete, who live with an open heart. And maybe that’s what I aspire to be more of myself: Open, accepting, unafraid to take up space, and deeply present in my own life and the lives of those around me.
Their strength isn’t in being unbreakable—it’s in their willingness to be real, to be soft when the world expects them to be hard.
Me: Can you recall a recent event that made you feel truly beautiful? Or, how would you complete this sentence: I feel most beautiful when... Riyana: I feel most beautiful when I feel appreciated, when I have truly helped someone, when I feel calm and relaxed—when I am fully present in the moment, free from self-doubt, and connected to the people and experiences that matter most. Beauty, to me, is in those quiet moments of confidence and contentment, when I embrace myself as I am, imperfections and all. It’s in the way I show up for others with kindness, in the laughter shared with loved ones, and in the peace I find when I trust my journey. Me: And what makes you feel un-beautiful? How do you untether your self from such an emotion/ energy, from the false narratives that have been foisted upon you? Riyana: I feel un-beautiful when I doubt my worth, when comparison creeps in, and when I let fear or insecurity take the driver’s seat. It happens in moments when I feel like I’m not doing enough, not achieving enough, or when I feel unseen. Lately, this feeling has surfaced again and again while pitching my products to stores and retailers.
I know rejection is part of the game, but that doesn’t make it easier. Every “no” feels like a little crack in my confidence, making me wonder if I’m doing enough, if I’m good enough.
It’s in those moments that I feel small, unsure—un-beautiful. But I’m learning that these feelings don’t define me. When I take a step back, I remember that rejection doesn’t mean failure—it just means redirection. I remind myself why I started, who I’m doing this for, and that every “no” is leading me closer to the right “yes.” I struggle but I am trying to hold space for the disappointment without letting it consume me. Instead, I choose to keep going and to find beauty in the resilience it takes to keep showing up.
Me: Well-ageing (anti-ageing) is a subject I’m currently curious about, a subject on which I think we have much to learn and unlearn, much to discuss and shine a light. When you and I met, we spoke briefly of the importance of changing our personal narratives around growing older: Ageing is a privilege. Life does not end at 40, or 50 or 60… there is a new beginning at every new decade of a woman’s life. Are you open to sharing, at 44, what are some changes—in your physical appearance, in your body, mindset and attitude, et cetera—you are learning/have learned to understand and accept? Has there been anything particularly challenging in this new era of You? Riyana: This is definitely opening a can of worms! 😆 While I truly feel that my life is just beginning at 44 (almost 45!), I won’t pretend that the physical changes don’t affect me. Seeing a new wrinkle, a new spot, softer skin—it does make me pause. I want to age gracefully, but that doesn’t mean just sitting back and accepting whatever comes.
My body tells a story. After having three children, my body has changed in ways I never imagined. Stretch marks line my lower abdomen like silver threads—a reminder of what my body has created.
My breasts are softer, my face holds emotions in tiny lines before I even speak. These changes are natural, but that doesn’t mean I don’t care about taking care of myself. I have always been open about the things I do to preserve and support my body—from diet and strength training to facials and aesthetic treatments. Why should we feel ashamed for wanting to care for ourselves? Why should we hide our efforts? Our minds, our strength, our resilience—they are powerful. I believe the outside should reflect that, too. Aging isn’t about trying to be who we were at 20 or 30—it’s about showing up as our best, strongest, most vibrant selves at every stage. And if that means a little extra care along the way? I embrace that fully.
Me: “We don’t need to be perfect. We only need to be better.” This is something you said that has become a mental post-it for me. Like many, you and I both have been living by this self-imposed code of perfectionism: If we are not perfect, if we don't do everything perfectly, we are not worthy. How unhealthy this is for our mental health and our relationships with everyone and everything in our lives we care about. I’m curious about your journey, how you keep arriving at this mindset of being better instead of perfect, of embracing and even appreciating that there is beauty and freedom in imperfection. How has the practice of letting go of the need for perfection been good for you? Riyana: I don’t know if it was my South Asian upbringing or just the experience of growing up as a racial minority, but I never felt like I measured up. There was always this impossible ideal of perfection that I kept striving for—one I could never quite reach. I wasn’t skinny enough. My skin wasn’t light enough. I wasn’t athletic, popular, or outgoing enough. I wasn’t pretty enough. And the list went on. I don’t know exactly when the switch flipped, but maybe it was when I became a nutritionist and started working with women who felt the same way. I realised that the advice I was giving them—the encouragement, the self-compassion—was exactly what I needed to hear myself.
Because really,
what is perfect?
Who defines it?
Who actually is perfect?
What I’ve come to embrace is that we don’t need to be perfect—we only need to be better. And we can be better. We can take small, consistent actions toward becoming stronger, healthier, kinder, more resilient—but there is no final destination, no “you’re done, you’ve reached the ultimate.” The moment we realise that growth is ongoing—that we’re all on different paths, levels and timelines—that’s when everything starts to click. Recently, I set a goal for myself: To do one single, good push-up.
At first, I was embarrassed even to admit it. Who struggles with a push-up? But that was my reality, and it was something I wanted to improve. Not to compete with anyone or to prove anything —just to accomplish that one small goal for myself.
And when I did? I first did a happy dance and then set a new goal. That’s what keeps us going. If we set perfection as the goal, we’re destined for disappointment. But if we focus on progress, on what’s next, on simply being better than yesterday, we set ourselves free. And that? That is beautiful.
On her advice for women turning / beyond 40.
1. Your body is changing.
Work with it, not against it. Your metabolism, hormones, skin, and even your energy levels will shift. Instead of seeing this as a battle, think of it as a new chapter—one where you learn what your body needs now rather than clinging to what worked in your 20s or 30s. Strength train, eat well, rest deeply, and give your body the respect it deserves.
2. Nourish yourself like someone you love.
Not just with food, but with how you speak to yourself, how you set boundaries, and how you honour your own needs. Would you tell a friend she’s “not enough”? Would you shame someone you love for gaining a few pounds? Then why do it to yourself?
3. Ageing is not a decline.
It’s a refinement. You are not fading. You are becoming more self-aware, more confident, more intentional. Let go of the outdated narrative that youth = worth. You are valuable because of who you are, not because of how young you look.
4. Invest in strength—inside and out.
Muscles, bones, mindset and boundaries—build them all. Strength training isn’t just for aesthetics. It’s for longevity, independence and resilience. And mental strength? That comes from choosing yourself, from learning to say "no", from letting go of what no longer serves you.
5. Don’t shrink—take up space.
You have spent years adapting, accommodating, and making others comfortable. It’s time to own your voice, your presence, your desires. Stop apologising for wanting more, for being ambitious, for prioritising yourself.
6. Beauty is an energy, not an age.
Yes, take care of your skin. Yes, nourish your body. But real beauty? It’s how you carry yourself, how you light up when you talk about something you love, how you make others feel. A woman who fully embraces herself is magnetic.
7. It’s never too late for anything.
New career? New passion? New love? New lifestyle? You are not too old, and it is not too late. Life doesn’t stop at 40, 50 or 60—it evolves. Let it.
8. Rest is productive.
Stop glorifying exhaustion. Stop feeling guilty for slowing down. Rest isn’t a luxury—it’s essential. You cannot pour from an empty cup, so fill yours unapologetically.
9. Say "yes" to what excites you, and "no" to what drains you.
You don’t have to be available to everyone all the time. You don’t have to explain yourself. Your peace is worth protecting.
10. Give yourself permission to be happy now. Not when you lose weight. Not when you get the promotion. Not when the kids are older. Now. Because if you keep waiting for the “right time”, you’ll miss the life that’s happening in front of you.
"Let go of the outdated narrative that youth = worth. You are valuable because of who you are, not because of how young you look."
On Beauty Rituals.
Beauty, for me, is nourishment. I wish I could talk at length about skincare serums and the latest beauty trends, but for me, beauty isn’t about an elaborate routine—it’s about nourishment from the inside out.
Fiber for my gut: Because good digestion reflects in my skin.
Protein for muscle tone and collagen support: Because strength is beauty.
Quality sleep and setting boundaries: Because rest is the ultimate beauty hack.
If there’s one “beauty practice” I swear by, it’s protecting my energy—saying no when I need to, making space for myself, and not running on empty.
I don’t have a dedicated beauty ritual. Life with three kids, work and everything else makes that nearly impossible! But I do make time to move my body and wash my face, and sometimes, that’s enough. Regarding products, a good lightweight moisturiser for the day, a retinol for the night, and my red-light therapy panel are a constant! Beauty, for me now, is in simplicity, nourishment and honouring what my body needs.
On The Art Of Self-love & Well-being.
Well-being, for me, is feeling at home in my body and at peace in my mind. It’s not about perfection—it’s about balance, nourishment and alignment with what truly makes me feel good.
As someone who has experienced anxiety, I know what it feels like to be in a body that doesn’t feel settled—to always be thinking ahead, anticipating, over-analysing. Well-being, then, is the opposite of that: It’s the stillness in the moment, the deep exhale, the quiet knowing that right now, in this very second, I am okay. It’s feeling light yet grounded, strong yet soft. I feel it in my steady energy levels, in my digestion working as it should, in the clarity of my thoughts, and in the ease of my breath. Well-being is when I wake up rested, when movement feels effortless, when my body feels supported instead of depleted.
Setting boundaries and protecting my peace: Saying "no" without guilt, choosing where my energy goes.
Prioritising sleep: Non-negotiable. Sleep is my reset button, my beauty secret, and my performance enhancer.
Moving my body in ways I enjoy: Strength training, walking, stretching—things that make me feel capable, not punished.
Nourishing from the inside out: Fiber for my gut, protein for strength, water for hydration, and supplements that support me.
Creating space for joy: A moment of stillness, a deep breath, a meal I savour, laughter with my kids.
Well-being isn’t just the big things—it’s in the small, everyday moments that remind me I’m alive, present and whole. It’s a constant practice, but TRYING to choose myself daily is the greatest act of self-care.
Me: Currently, the beauty of being Riyana Rupani is... Riyana: The beauty of being me currently is embracing my evolution. Knowing that beauty isn’t about perfection—it’s about growth, wisdom and self-acceptance. Me: A self-ish question: For my self-care practice this year, I'd like to feed my self better with the intention of restoring health, in particular to my gut, skin, sleep, to name a few concerns. I love eating, and snacking (a little too much), I am not particularly gifted or passionate about cooking, but I’m determined to make my own meals more regularly. Do you have a favourite—and simple—recipe you can share with me —a dish that makes you feel good, healthy-ish and happy? :)
Riyana:
Yes! Protein is essential for women, especially as we get older. Two VERY simple delicious recipes I have on the regular are:(She demonstrated "live" how this can be made easily, effortlessly and quite quickly. Even a novice like me might be inspired to give it a go.)
Who is…
RIYANA RUPANI
Age: 44
Current home: Singapore & New York
"Riyana Rupani is a holistic nutritionist, wellness advocate, and founder of Everiday Foods, but first and foremost, she’s a mother, a friend, an introvert, and a foodie—just like so many of the women she connects with.
Her own health journey, including navigating autoimmune and fertility challenges, led her to functional nutrition. She found healing through real food and sustainable lifestyle changes—not by following strict rules, but by learning what truly worked for her.
Now, she shares that knowledge with others, not as an expert who has it all figured out, but as a woman who understands the struggles, the wins, and the in-between moments.
Riyana wants every woman she meets to feel like they can be real with her—no judgment, no guilt, just open conversations about health, food and life. Whether she’s creating recipes, giving wellness talks, or expanding Everiday Foods, her goal is simple: To make feeling good feel easier, more accessible, and free of the pressure that often comes with “healthy” living.
When she’s not deep in work, you’ll find her enjoying quiet moments, exploring new restaurants, or just embracing the beautiful chaos of motherhood. Because at the end of the day, she’s not just about food—she’s about connection, balance, and helping women feel their best in a way that actually fits their lives.
My favourite mantra of the moment is: “We don’t need to be perfect, we only need to be better.”
❥
Her Love Letter To Self
