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Docnehabhandari

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Docnehabhandari

I help working women transform their lifestyle & wellness, get rid of mental exhaustion & burn fat. Holistic Lifestyle Consultant & a Maxillofacial Surgeon

25/01/2025

How Stress Is Secretly Making Corporate Women In High Stress Jobs, Fat & Exhausted (Without Them Noticing It)

• Your body is not broken.
• You're not lazy.
• You're not eating too much.

𝗧𝗵𝗲 𝗿𝗲𝗮𝗹 𝗽𝗿𝗼𝗯𝗹𝗲𝗺? 𝗬𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝘀𝘀 𝗹𝗲𝘃𝗲𝗹𝘀 𝗮𝗿𝗲 𝗸𝗲𝗲𝗽𝗶𝗻𝗴 𝘆𝗼𝘂 𝗳𝗮𝘁 𝗮𝗻𝗱 𝗱𝗿𝗮𝗶𝗻𝗲𝗱.

• Stress is not just in your head.
• It’s inside your body, running the show.
• Every deadline, every late-night email, every high-pressure meeting—your body reacts as if it’s in danger.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀 𝘄𝗵𝗲𝗻 𝘀𝘁𝗿𝗲𝘀𝘀 𝘁𝗮𝗸𝗲𝘀 𝗼𝘃𝗲𝗿:

• Your body releases cortisol, the stress hormone. It signals your system to store fat, especially around your belly.
• It also blocks fat burning, making it nearly impossible to lose weight, no matter how much you diet.
• Your blood sugar spikes, leading to energy crashes, cravings, and constant hunger.
• Poor sleep? That’s cortisol keeping you wired at night and exhausted in the morning.
• Brain fog, forgetfulness, and low focus? Your nervous system is in overdrive, making it hard to concentrate.
• Low energy, mood swings, anxiety? Your hormones are completely out of balance.

𝗦𝗼 𝗵𝗼𝘄 𝗱𝗼 𝘆𝗼𝘂 𝗳𝗶𝘅 𝘁𝗵𝗶𝘀?

• Breathe differently.
Deep, slow breathing for 2 minutes lowers cortisol instantly.

• Walk after meals. Just 5 minutes helps regulate blood sugar and stress hormones.
Eat smart. Start your day with protein and fiber to avoid energy crashes.

• Cut evening screens. Blue light at night keeps cortisol high, ruining sleep.

• Unwind before bed. A 10-minute relaxation ritual helps lower stress while you sleep.

Think clearly again.
Lose the stubborn fat.
Wake up full of energy.
Fix stress, and everything changes.

Your body is not the enemy. You just need to reset it.

Which one of these do you struggle with the most?

If you wish to know more about this, drop "stress" in comments below or Dm me and I will share with you my free health training.

12/01/2025

Did You Know?

Bodies don't speak in words. They do speak in other ways.
Bodies speak in signals like:

Pain
Inflammation
Chronic illness
Addiction
Energy levels and fatigue

If we're not paying attention to those signals, and addressing the root problems of the symptoms and behaviors, the body will start to speak even louder.

And it will continue to ask for what it wants.

One of the loudest ways the body speaks is by eating, too much or too little.

Eating can be a language that the body uses to express its distress.

Many people who struggle with maintaining healthy eating also see unwanted behaviors in other areas, like:

over-exercising
retreating into lethargy
drinking alcohol excessively
excessive smoking
depression or anxiety
working too much
turbulent relationships

So what is your body saying to you?

This is a concept we dive deep into, in our holistic health coaching. Cos diet charts or restrictive eating can never bring sustainable change we need when the root cause is way deeper than what is visible.

Want to know more? DM "Health" and I will send you my free training to know what really is going on.

10/01/2025

4 Quick and Effective ways to Diffuse Anger Instantly as you feel it:

1. Pause and Breathe Deeply
Action: Take a deep breath in through your nose for 4 counts, hold it for 4 counts, and exhale through your mouth for 6 counts. Repeat this 3-5 times.
Why It Works: Deep breathing immediately activates the parasympathetic nervous system, which helps calm the body's fight-or-flight response triggered by anger.

2. Step Away from the Trigger
Action: Physically remove yourself from the situation, even if it's just for a few moments. Excuse yourself to go to another room or take a short walk.
Why It Works: This gives you a chance to cool down and regain control over your emotions, preventing an impulsive reaction.

3. Shut Your Eyes and Dissociate
Action: Close your eyes and imagine stepping away from the situation mentally. Picture yourself in a calm, peaceful place (e.g., a serene beach or quiet forest). Focus on the sensations of this imagined space for a few moments.
Why It Works: Dissociating helps create mental distance from the trigger, allowing your brain to reset and diffuse the intensity of the emotion.

4. Grounding Yourself.
Focus on the present moment by grounding yourself in the environment.
Notice the sensation of your feet on the ground or the feeling of an object in your hand. Pay attention to the texture, temperature, or weight of what you’re touching.
This can help shift attention away from anger-inducing thoughts anchoring you in the present moment.

For me personally No.1 & 3 work the best. Let me know what works for you, if you have tried any of these earlier. If not, do give them a try. :)

If you want to know what techniques for long-term anger management put "know more" in comments and I will share those in a separate post.

04/01/2025

As wellness aficionados, we believe that practicing mindfulness is one of the best ways to improve wellbeing.

So now we want to ask you:

Have you ever tried mindfulness meditation?

03/01/2025

Wondering about your slow and steady weight gain?

Hormonal weight gain occurs when imbalances in the body's hormones disrupt normal processes like metabolism, appetite, and fat storage. Here are the primary reasons for hormonal weight gain:

1. Thyroid Dysfunction
Hypothyroidism: An underactive thyroid slows metabolism, leading to weight gain, especially around the abdomen.

2. Insulin Resistance
When cells don't respond well to insulin, the body stores more glucose as fat, leading to weight gain, particularly around the midsection.

3. Cortisol Overproduction (Stress Hormone)
Chronic stress increases cortisol levels, triggering cravings for high-calorie foods and fat storage, particularly in the abdominal area.

4. Estrogen Imbalance
Excess Estrogen: Encourages fat storage, especially in the hips and thighs.
Low Estrogen: Common during menopause, can cause weight gain due to a slower metabolism.

5. Polycystic O***y Syndrome (PCOS)
High levels of androgens and insulin resistance in PCOS lead to weight gain, especially in the lower abdomen.

6. Leptin Resistance
Leptin, the hormone that signals fullness, becomes less effective, leading to overeating and weight gain.

7. Gut Hormones (Ghrelin and Peptide YY)
Imbalances in these hormones can increase hunger (ghrelin) or reduce satiety (peptide YY), leading to overeating.

8. Testosterone Imbalance
Low testosterone levels (in both men and women) can lead to decreased muscle mass, lower metabolism, and increased fat storage.

9. Menopause
Hormonal changes during menopause, such as lower estrogen and progesterone levels, slow metabolism and increase fat accumulation.

10. Sleep Deprivation
Lack of sleep disrupts hunger-regulating hormones like ghrelin (increased hunger) and leptin (reduced satiety), causing overeating.

11. Medication-Induced Hormonal Changes
Hormonal contraceptives, antidepressants, and steroids can alter hormone levels, leading to weight gain.

12. Adrenal Fatigue
Chronic stress can lead to adrenal gland dysfunction, causing cortisol dysregulation and fat storage.

How to Manage Hormonal Weight Gain:
-Regular physical activity (e.g., strength training, yoga).

-Balanced diet with whole foods and minimal processed sugar.

-Stress management techniques (e.g., mindfulness, meditation).

-Adequate sleep and proper hydration.

-Consulting a healthcare provider

If you are a corporate woman going through any of the above Comment/DM "weight gain" and and I will send you my free health training.

01/01/2025

With the never-ending list of tasks and the chaos of daily life, it’s more difficult than ever to maintain life balance.

And, unfortunately, there is little room left for us to explore our own healing or learn about the connections between the inner post parts of ourselves.

We want to change that.

That’s why we are committed to giving you the support you need to find balance and create harmony in your life so you can live it to the fullest.

Want to learn more about how we can help you out?

Drop us a question in the comments down below, and we’ll be happy to share our expertise and get you on the path to better health and wellbeing :)

30/12/2024

Meditation, Acupressure, Herbalism, Reiki — does it ever end?

We get it — the glossary of holistic terms and practices just keeps getting bigger, and it’s hard to know where to start.

Thankfully, we can help you with that!

But first, we want to know:

What is one holistic practice you’d like to learn more about?

28/12/2024

Here’s a good one for all the mindfulness moguls out there:

What do you call a mindful wolf?

Aware wolf 🤣

26/12/2024

One secret to a lean and healthy body: Paying attention.

The brain is constantly making decisions. Most of them are automatic and unconscious.

The upside is that we can put some patterns on auto-pilot—like driving, typing, tying shoelaces, and brushing teeth.

The downside is that we put other patterns on auto-pilot—like mindless snacking, using booze or junk food to de-stress, or grabbing another round of take-out for another rushed lunch break.

We don't make unhealthy food decisions because we're dumb or lazy.

We make unhealthy food decisions because they're automatic. Because we're distracted. Because we're rushing. Automatic choices, minus attention, plus rushed eating, often equals less-healthy outcomes.

Luckily, there's a simple solution: Slow down.
Slowing down, pausing, and paying attention puts the conscious, executive brain in charge instead of the unconscious, automatic brain.

We're able to make more informed choices, like picking healthy food.

25/12/2024

Studies show that daily affirmations can change our mindset and improve our mental health.

23/12/2024

Living a holistic lifestyle is way easier than you think!

The most efficient way to live more holistically is to create new habits and make behavioral changes.

One holistic practice I can include in my routine is _____

Address

Gurugram

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 2pm
Friday	9am - 5pm
Saturday	8am - 5pm

Telephone

+919971538639

Website

https://drnehabhandari.com/vsl-page

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My story

A health and wellness coach by passion. I want to change the way health is perceived and understood, I wish to transform the relationship people have with food and their bodies. Being a doctor (a maxillofacial surgeon) and having been in the health industry for over a decade and having listened to endless patients over these years I understand the areas where people encounter blocks in understanding health in a holistic manner. I know how to work to remove these blocks, be it psychological or physical to bring back the right balance to enjoy a healthy body and mind. I will help you take charge of your own health, make your own choices and transform your body and fitness for the better instead of being a mere spectator in your own life. So if I am already a doctor why do I need to this? That is because when people visit you as patients in a hospital or clinic, their mindset is very different and the intent is to only cure the problem at hand and not understand the root of the problem. And, of course changing anything from the grass root level takes time, effort and commitment and my aim is to get rid of the problem from the roots. I can help you in your fat loss journey especially if you are a new mother struggling with your post pregnancy weight gain as my own journey as a fitness enthusiast started 9 years back when I lost my extra kilos after having my first child and that is when I understood the importance of a fit and healthy body, which till then I had taken for granted. When I am not thinking health and nutrition, I am spending time with my family, picking up some DIY projects in the house, decluttering, experimenting with new recipes or travelling, preferably to the mountains. “If you think the pursuit of good health is expensive and time consuming, try illness.”