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Thegutguru By Swetha Ashok

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Mumbai
Thegutguru By Swetha Ashok

100+ clients transformed
Hormones, Gut Health, Weight Management
Empowering balanced well-being

09/02/2026

If you’re a working Indian woman in your late 30s or 40s and exhaustion feels deeper than tiredness —
this might be perimenopause-related burnout, not lack of discipline.

In this phase, stress tolerance drops and recovery slows.

So juggling work, home, family, late meals, skipped rest, and constant mental load hits harder than it used to.
Pushing through no longer works.

It actually keeps cortisol high and delays recovery.

Burnout here isn’t about doing too much.

It’s about the body struggling to bounce back the old way.

This phase needs support, predictability, and fuel — not more pressure.

Perimenopause Burnout | Slower Recovery | Cortisol Load | Nervous System Fatigue | Working Women | Support > Pushing

08/02/2026

Sudden puffiness, tight rings, or scale jumps in perimenopause aren’t always fat.
Estrogen fluctuations affect fluid balance — not just weight.

Here are a few things to get to a better place.

1️⃣ Eat regularly (don’t “dry fast”)
Skipping meals raises cortisol, which worsens water retention. Regular meals help the body release excess fluid.
2️⃣ Balance sodium, don’t eliminate it
Too little salt can increase water holding. Use normal salt in home food and avoid extreme low-salt days.
3️⃣ Increase potassium-rich foods
Add coconut water, bananas, soaked raisins, spinach, pumpkin, sweet potato — potassium helps balance fluids.
4️⃣ Prioritise sleep timing
Late nights disrupt cortisol and aldosterone, increasing puffiness. Aim to sleep before midnight most days.
5️⃣ Move gently, daily
Walking, light strength training, and stretching improve lymphatic flow and reduce fluid stagnation.

Fluid Imbalance | Water Retention | Estrogen Fluctuations | Aldosterone Shift | Puffiness | Sleep Timing | Electrolyte Balance | Gentle Movement | Perimenopause Support

03/02/2026

If you’re in perimenopause and dealing with bloating, heaviness, mood swings, breast tenderness, or stubborn weight —
it might not be just hormones.

It could be your gut–estrogen loop.
Your gut bacteria (the estrobolome) decide how much estrogen gets cleared vs reabsorbed.

When estrogen fluctuates and the gut isn’t supported, symptoms feel louder.
The goal isn’t to lower estrogen.
It’s to clear it properly.

What helps:
• eat regular meals
• support daily bowel movements
• choose cooked veggies more often
• add gentle, soluble fibre
• support liver + gut together

Perimenopause doesn’t need detoxes or restriction.
It needs flow.

DM “FATIGUE” if this phase feels heavy and you want support 🤍

Estrobolome | Estrogen Clearance | Gut–Hormone Loop | Perimenopause Support

31/01/2026

Most women are told to only look at estrogen.
But here’s what rarely gets explained 👇

Before hormones actually drop, the brain’s control centre — the hypothalamus — becomes more sensitive to stress

This part of the brain controls:
sleep
mood
appetite
temperature
and hormone signalling

So when stress increases (hello busy life + under-eating + poor sleep), the signals sent to your hormones become erratic — even if blood tests look “normal.”

That’s why many women notice symptoms early:
• anxiety or emotional changes
• lighter or broken sleep
• fatigue
• weight changes
• feeling easily overwhelmed

It’s not that your body is failing.

It’s that your brain is asking for support.

Which is also why pushing harder, eating less, or ignoring rest often makes things worse in this phase.

DM FATIGUE AND WE WILL HELP YOU SAIL SMOOTHLY THROUGH THIS PHASE

Perimenopause | Brain–Hormone Connection | Hypothalamus | Stress Sensitivity | Erratic Signalling | Sleep Disruption | Mood Shifts | Weight Changes | Support > Restriction

22/01/2026

What Actually Helps in Perimenopause
✔ Eating regularly (no long gaps)
✔ Higher protein intake
✔ Strength training over excessive cardio
✔ Blood sugar stability
✔ Gut-friendly meals
✔ Prioritizing sleep & recovery
✔ Reducing stress load

Weight loss feels harder in perimenopause because your body’s priorities change.
The goal is no longer “eat less.”
The goal is support hormones, preserve muscle, reduce stress, and stay consistent.
Fat loss becomes slower — but it becomes sustainable.

Perimenopause | Hormone Fluctuations | Cortisol ↑ | Muscle Loss | Insulin Sensitivity ↓ | Sleep Disruption | Gut Health | Weight Resistance | Support > Restriction

21/01/2026

Trying something new thanks to our marketing and media support do show some love!

If your body feels unfamiliar lately…
you’re not broken — you’re transitioning.

This month, we’re breaking down perimenopause & menopause in a way that actually makes sense:
• why your energy feels low
• why weight loss feels harder
• why digestion and sleep change
• and what truly helps

Support > restriction.
Understanding > blaming yourself.

Perimenopause | Menopause | Hormone Shifts | Energy Changes | Weight Resistance | Sleep Disruption | Gut Health | Mood Swings | Metabolic Support | Nervous System Care

20/01/2026

If you’re struggling with bloating, cravings, sluggish digestion & stubborn fat…
start fixing the inflammation FIRST. 🫶

This simple daily gut routine helps:
✨ soothe the gut lining
✨ reduce gas + spasms
✨ improve bowel movement
✨ support good bacteria

Save this + try it for 2–4 weeks ✅

gut health, gut inflammation, bloating relief, digestion tips, fat loss journey, stubborn weight, cravings control, hormones balance, IBS support, acidity relief, constipation relief, microbiome health, probiotics, ginger tea, peppermint tea, fennel seeds, aloe vera juice, beets, carrots, anti inflammatory foods, insulin resistance, PCOS diet, thyroid health, womens health, healthy habits, sustainable fat loss

17/01/2026

Stop relying on willpower.
Build systems that support your body

Want to learn how DM "Systems" for our one on one or "coaching" for our group coaching program

Stop Starving | Start Fueling | Blood Sugar Stable | Hormones Supported | Fat Loss Made Easy

13/01/2026

Skipping meals might look like discipline… but it’s usually the reason fat loss slows down over time.

Your body doesn’t respond well to long gaps, inconsistent fuel, and under-eating — especially if you’re trying to build muscle, improve energy, and reduce cravings.

Fat loss isn’t about suffering.
It’s about making the process easy enough to repeat.
✅ consistent meals
✅ simple cooking
✅ systems over motivation

Save this if you skip meals often ⚠️
And share it with a friend who thinks skipping = discipline.

Meal Skipping | Hunger Hormones | Metabolism Slows | Energy Crash | Cravings | Muscle Loss Risk | Poor Recovery | Dinner Matters | Protein Utilisation | Fat Loss = Consistency

12/01/2026

Success comes from consistency.

Be patient.
Do the work.
Trust yourself.

It's a blessing to be able to contribute and help people get in a better space.

(Gut health, ulcerative colitis, hormonal health, women's health, lifestyle changes, nutrition)

07/01/2026

If weight loss feels heavy, exhausting, or impossible to maintain —
it’s not because you lack discipline.

It’s because your body doesn’t feel safe with the approach.
Sustainable weight loss isn’t about pushing harder.

It’s about supporting your biology, your gut, and your nervous system so consistency feels natural — not forced.

When the strategy fits your real life, the body stops resisting.
Save this if you’re done starting over.

Share it with someone who needs a gentler way forward. ♻️

weight loss mindset | sustainable fat loss | gut health | nervous system regulation | no crash dieting | food freedom | hormone health | metabolic health | consistency without burnout | real health

06/01/2026

Sonia made sure to show up everyday, even on days that felt heavy.

And that's what allows us to reach out goals with ease.

This year choose consistency over cleanses.

Drop a dm to join our next batch to help you get your gut health in order.

(Gut health, low stomach acid, acidity symptoms, bloating relief, indigestion, heartburn causes, digestive health, stomach acid balance, gas and bloating, poor digestion, gut healing, root cause healing, functional nutrition, gut microbiome, hormone gut connection, PCOS digestion, inflammation and gut, women’s gut health, Indian gut health, holistic digestion)

Address

Mumbai

Opening Hours

Monday	10am - 7pm
Tuesday	10am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	10am - 7pm
Saturday	11am - 1pm

Website

https://thegutguru.co.in/

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