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NutritionScience, Delhi (2026)

22/01/2026

From 98.9 kg → 79.6 kg in 6 months
And yes… medicines were eventually dropped 👀

Not by starving
Not by cutting Indian food
But by smart modifications

✨ Bonus changes I taught him
✔ All meals were home cooked
✔ Used proper Indian spices no bland food
✔ While travelling he chose South Indian meals
✔ Client meetings meant paneer based meals
✔ Zero random outside junk

❌ “Remove all carbs immediately”
✔ Sev and bhujia were removed not poha
✔ Poha toppings changed
✔ Sev → peanuts
✔ Same crunch better fats no insulin spike

❌ “Indian food is the problem”
✔ Roti stayed
✔ Rice stayed
✔ Bread was removed
✔ Portion control was taught properly

This is what real nutrition coaching looks like
Not fear
Not extremes
Just sustainable habits that work with Indian food

If you want kuch aisa modification for your body
DM me👇

(weight loss transformation, cholesterol control, pre diabetes reversal, triglycerides reduction, Indian diet weight loss, sustainable fat loss, insulin resistance, lifestyle modification)

RealNutrition

21/01/2026

Comment "Belly" for the Kokum drink recipe 👇

If your belly feels bloated by evening and your thighs gain weight faster than the rest of your body, it is not always about eating too much.

Most of the time it is bloating, water retention, inflammation and stress hormones showing up on your body.

That is where Kokum helps.

Kokum is a tangy deep purple fruit mainly found in the Konkan region of India Maharashtra Goa and Karnataka.
It tastes mildly sour refreshing and naturally cooling much lighter than tamarind.

Why Kokum works for belly and thigh heaviness 👇
✅ Helps prevent excess fat storage due to HCA
✅ Reduces puffy belly and water retention
✅ Cooling effect helps lower cortisol stress hormone
✅ Supports gut and liver function for better hormone balance
✅ Reduces gas acidity and post meal heaviness

If your stomach feels tight heavy or uncomfortable by evening your body needs cooling and digestive support not more restriction.

Comment BELLY and I will share the exact recipe.

hormonalhealth ayurvediclifestyle indiannutrition coolingfoods digestion

(kokum benefits, kokum drink recipe, belly bloating solution, thigh weight gain reasons, hormonal belly fat, water retention in women, ayurvedic drinks for digestion, cooling summer drinks, gut health tips)

20/01/2026

I stopped chasing fancy supplements when I realised my energy, skin, and digestion improved the most when I ate closer to nature.
Simple homemade mixes and traditional foods quietly did what no pill ever could.
No crashes, no dependency just steady strength, better immunity, and real nourishment.
If you want long term health, start feeding your body nutrients the way it recognises best.
Add these natural multivitamin recipes to your daily diet and feel the difference 🌿✨💚

(natural multivitamin foods, homemade multivitamin recipes, foods instead of supplements, natural vitamins and minerals, daily nutrition from food, Indian superfoods for immunity, plant based nutrition, traditional Indian diet, whole food vitamins, clean eating for health)

19/01/2026

Here’s the recipe & how to use 👇

How to make Walnut Powder (2-minute method)

You need:
✅ Walnuts (Akhrot)
✅ Mixer / grinder

Steps:
✅ Take 1 cup walnuts (lightly wipe; washing optional)
✅ Dry-roast on low flame for 2–3 minutes (optional but improves aroma & digestion)
✅ Cool completely
✅ Grind in short pulses (5–7 pulses only)

⚠️ Don’t over-grind, warna oil release hoke walnut butter ban jaayega

How to use:
✅ Add 1 spoon daily to sabzi, dal, curd, oats, or smoothies
✅ Best taken in daytime meals

Why I give this to my 30+ working women clients:
✅ Omega-3 → stable energy, less fatigue
✅ Zinc → better immunity & skin repair
✅ Biotin → stronger nails & hair support

One spoon. Three benefits.
Stable energy • Better skin • Stronger nails

(walnut powder benefits, walnut powder for women, nutrition for working women, omega 3 rich foods, zinc rich foods, biotin rich foods, fatigue in women 30+, healthy add ons for meals, easy nutrition hacks, 10 second nutrition hack, akhrot benefits, daily nutrition tips, energy boosting foods, skin hair nutrition, healthy fats for women, Indian nutrition tips)

17/01/2026

Paneer isn’t the problem. The real culprit is what you eat it with and when.

Stacking it with extra carbs, sugary sauces, or having it late at night? That’s when bloating, heaviness, and skin problems sneak in.

1️⃣ Heavy combos slow digestion: paneer with roti + rice or with dal/rajma overloads the gut
2️⃣ Tricky pairings backfire: paneer with fruit, sugary sauces, or extra dairy can trigger bloating and skin issues
3️⃣ Timing matters: late-night paneer or adding it to an already heavy day can disturb digestion and sleep
4️⃣ Make it “power paneer”: pair it with cooked veggies, light carbs, and digestive spices like jeera or ajwain; a little healthy fat is enough

Follow these tips and turn paneer into a gut-friendly, energizing, and satisfying meal every time.

(yogurt, cheese, nuts, chia seeds, recipe, healthy, paneer, low carb, snack, dinner, diet, Protein, nutrition, health, body needs, foods, fat, smart choice)

16/01/2026

This simple dahi + methi hair mask doesn’t look fancy, but honestly, it works really well when used the right way ✨

It’s not about overnight hair growth.
It’s about calming the scalp, reducing irritation, and creating a healthy environment so baby hairs can actually stay and grow.

Why this mask helps

It soothes the scalp, so itching and scratching reduce.
A calmer scalp means better conditions for baby hair growth.

Over time, it can help with dandruff and flaking, and from the very first wash, you’ll notice more shine and a fuller, denser hair look.
Dry hair also breaks less, so hair fall due to breakage slowly improves.

Hair mask recipe (Dahi + Methi)

You’ll need:
• 3–4 tbsp plain, unsweetened dahi
• 1 tbsp methi dana powder

If your scalp feels very dry or you want extra shine, you can add 1 tsp aloe vera gel or honey.
For very oily or dandruff-prone scalp, 4–5 drops tea tree oil can be added (skip if your skin is sensitive).

Mix everything well and let it rest for about 5 minutes.
The methi becomes slightly gel-like — that’s exactly what we want.

How to apply it properly

First, lightly damp your hair — this helps the mask spread easily.

Apply it on the scalp first by parting your hair and gently pressing it in with your fingertips.
Massage softly for 2–3 minutes (no nails).

Whatever mask is left, glide it through the mid-lengths and ends for shine and frizz control.

Leave it on for 15–25 minutes only.
Don’t keep it longer, because methi can dry and cause tangling.

Rinse with plain water first, then shampoo once.
Use conditioner only on the ends.

How often to use

Use it 1–2 times a week, and follow it consistently for 4 weeks to see real improvement.

Natural remedies work best when you’re gentle, patient, and consistent 🤍
Save this and try it properly.

Mask Hair

[Winter hair care, Heal with nature, Winter hair mask, Herbal hair mask, Ancient rituals for skin and hair]

15/01/2026

Still eating the same roti in winter?
That one habit could be why you feel more tired, bloated, or hungry during cold months ❄️

Winter digestion works differently. Your body needs warmer, heavier, more nourishing grains — not the same choices you eat all year round.

These rotis support your body better in winter:

• Makki Roti – Provides steady energy and helps when digestion feels slow
• Barley (Jau) Roti – Helps control sudden hunger and supports balanced blood sugar
• Jowar Roti – Light on the stomach and helpful for bloating or sensitivity
• Bajra Roti – Supports iron needs and helps with winter fatigue
• Ragi Roti – Keeps you fuller for longer and supports bones and joints

Same plate. Same meal.
Just smarter grain choices for winter ✨

💬 Comment “GUIDE” to learn the best way to prepare these rotis
🔖 Save this for winter meal planning

(healthy roti, millet roti, bajra, jowar roti, ragi roti, healthy Indian food, nutrition coach, wellness tips, eat right feel right, healthy living india, weight loss india,diabetes friendly)

14/01/2026

PCOS doesn’t resolve in a few weeks.
My journey took years of consistency, root-cause work, and understanding how hormones actually respond.

After 9 years symptom-free, these two supplements played a supportive role alongside nutrition and lifestyle:

🌿 Ashwagandha
Helps regulate cortisol (a major PCOS disruptor), supports insulin sensitivity, reduces stress-related cravings, and can aid cycle regularity when stress is a trigger.

🐟 Omega-3 (EPA + DHA)
Addresses low-grade inflammation common in PCOS, helps lower androgen-related symptoms like acne and hair fall, and supports metabolic health.

✨ Context matters:
Supplements don’t “reverse” PCOS on their own — they work when chosen based on symptoms, labs, and consistency.

💬 If you’re managing PCOS, share what symptoms you struggle with most in the comments.

(Pcod, pcodawareness, hormonebalance, doctorsapproved, womenhealth, reversepcod, fitness, preventive medicine, pcos fighter, pcos warrior, pcos support,
pcos journey, pcos lifestyle)

13/01/2026

Jawline acne is rarely random.
In most cases, it’s a hormonal + metabolic response, not a surface-level skin issue.

Frequent insulin spikes from high-glycemic foods, dairy-related hormone signals, gut inflammation, chronic stress, and even an over-stripped skin barrier can all push oil production and inflammation deeper — which is why jawline acne is often cystic and painful.

That’s why an effective approach needs food correction, gut calming, stress regulation, and barrier-safe skincare, not just stronger actives.

This 4-week blueprint focuses on:
• reducing inflammation first
• treating acne without damaging the barrier
• supporting hormones through sleep and movement
• and preventing marks and repeat flare-ups

When these pieces come together, jawline acne doesn’t just dry out — it stops coming back.

Save this if jawline acne has been your most stubborn area ✨

12/01/2026

Comment “Sweet” 🍠

If winter messes with your hormones, I always look at digestion first. When the gut slows down, the body struggles to clear out excess hormones and that’s where many issues begin.🚫

Sweet potato is one of my go-to winter staples because it supports gut movement, nourishes reproductive tissues, and keeps the body grounded during colder months. Paired with a little ghee, it also helps balance winter dryness and supports overall strength.

Simple food, done the right way, can quietly make a big difference.
👇Comment “Sweet” to get this quick, hormone-friendly sweet potato snack recipe.

(healthy snack for women, winter snack ideas, hormonal balance for women, gut health diet, sweet potato recipes, shakarkandi benefits, winter diet for women, healthy evening snacks, digestion friendly foods, hormone balancing foods, PMS friendly diet, seasonal Indian foods, women wellness nutrition)

10/01/2026

I’m so proud of this journey.
He chose to trust the process when it didn’t look fancy.
He chose consistency over shortcuts.
He chose simple ghar ka khana, daily walks, portion discipline—and showed up every day.

3 months.
25–30 kg down.
Fatty liver grade 3 improved.

No detox. No extremes.
Just the right basics, done honestly.

Watching his transformation now inspire so many others reminds me why I do what I do.
Grateful for the trust. Even more grateful for the discipline he brought to the table 🤍

(weight loss diet, weight loss transformation, fatty liver reversal, fatty liver diet plan, sustainable weight loss, Indian weight loss diet, healthy fat loss, lifestyle based weight loss, nutrition for weight loss, long term weight loss)

09/01/2026

My age-defying combo ✨
3 shots. 40 minutes. Real skin work—from inside.

This is my morning skin routine when I want elasticity, calm collagen support, and that natural glow (not the filter kind).

🕗 8:00 AM — Skin Elasticity Shot (Chia)
Soak 1 tsp chia seeds in 60–80 ml water overnight.
Morning: add ½ tsp lemon + pinch cinnamon (optional) and drink.
Why it works: Chia’s soluble fiber forms a gel that improves cellular hydration, while omega-3 (ALA) supports the skin barrier and elasticity—key for reducing dehydration lines.

🌿 8:20 AM — Collagen Calm Shot (Aloe)
Blend 1–2 tbsp pure aloe vera gel with 40–60 ml water. Drink fresh.
Why it works: Aloe helps soothe the gut lining and reduce internal inflammation, indirectly supporting collagen integrity and nutrient absorption for skin repair.

🍠 8:35–8:40 AM — Cellular Glow Shot (Beetroot)
Blend ¼ small beetroot with 60–80 ml water.
Optional: ½ tsp lemon + pinch black pepper.
Why it works: Beetroot boosts nitric oxide, improving blood flow and oxygen delivery to skin cells—resulting in a visible, healthy glow.

⚠️ Start slow if you’re sensitive (chia/aloe can cause bloating in some).

Recipe saved? Try it for 7 days and watch your skin respond 🌿

(anti aging food, anti aging diet, skin elasticity foods, collagen supporting foods, gut skin connection, morning detox drinks, glow skin nutrition, beetroot benefits for skin, chia seeds for skin, aloe vera for skin)

NutritionScience

22/01/2026

21/01/2026

20/01/2026

19/01/2026

17/01/2026

16/01/2026

15/01/2026

14/01/2026

13/01/2026

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