---
title: "Prenatal & Postpartum Wellness Coaching by a Holistic Health Coach - mytribe"
description: "Feel strong and supported through your pregnancy and postpartum recovery. Our holistic health coach offers personalized prenatal yoga, nutrition, and post-pregnancy weight loss plans. Start your journey to a healthy motherhood with our expert online coaching."
canonical: https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching
last_updated: 2025-09-16
---

# Prenatal & Postpartum Wellness Coaching in Delhi

By [Change & Evolve](https://mytribe.in/changeandevolve01) · We guide moms and moms-to-be with live, personalized routines, nutrition, and emotional support for pregnancy and postpartum, focusing on real changes and recovery instead of generic advice.

## Locations

Online sessions, plus in-person at Pune clinic & across NCR

### Visit at

- In-person consultations at Change & Evolve Clinic, Kothrud, Pune (close to Karve Nagar, Deccan Gymkhana, Bavdhan, Erandwane, Chandni Chowk, Shivajinagar)
- Consultations across National Capital Region (NCR) (National Capital Region, National Capital Region)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Custom Nutrition & Recovery Plan

Home-cooked diet plans with weekly adjustments and bi-weekly progress checks.

Typically ₹3,000-4,500 per month (estimate)

#### Core Nutrition Strategy
* **Functional Nutrition Plan:** 100% home-cooked meal plan (Desi-friendly: Idli, Poha, Roti) tailored to specific trimester or postpartum recovery stage.
* **Lactation & Hormonal Focus:** Specific inclusion of galactagogues (milk-boosting foods) and nutrients to balance cortisol/insulin.
* **Weekly Tweaks:** Diet is updated weekly based on weight, energy levels, and digestion feedback.

#### Consultation & Support
* **Initial Root Cause Analysis:** Detailed intake process to understand medical history, gut health, and metabolic blockers.
* **WhatsApp Access:** Direct chat support for queries regarding food substitutions or eating out guidance.
* **Check-ins:** Bi-weekly progress monitoring via text/voice note.

#### Lifestyle & Education
* **Stress Management:** Basic breathing and sleep hygiene advice.
* **Exclusion:** This plan does not include live workout sessions.

### Live Group Workouts & Nutrition

Combines the custom diet plan with 3 live online group workout sessions per week.

Typically ₹5,500-7,500 per month (estimate)

#### Live Interactive Workouts
* **Frequency:** 3 live online sessions per week via Zoom/Meet.
* **Format:** Small group setting where the coach monitors form through the camera.
* **Prenatal Focus:** Trimester-wise yoga sequences, pelvic floor strengthening, and labour-prep breathing.
* **Postpartum Focus:** Diastasis Recti (ab separation) repair, core rebuilding, and low-impact strength training.

#### Comprehensive Nutrition
* **Customized Meal Planning:** Full dietary guidance using kitchen staples and sustainable weight management.
* **Metabolic Reset:** Focus on gut health and insulin resistance through food timing.

#### Coaching Support
* **Weekly Progress Calls:** Scheduled voice/video check-in to discuss physical progress and diet adherence.
* **Community:** Group environment for motivation.

### 1-on-1 Personal Training & Care

Private 1-on-1 training (2-3x weekly) plus deep functional bloodwork analysis.

Typically ₹9-10K per month (estimate)

#### Exclusive 1-on-1 Training
* **Personal Training:** Private live video sessions (approx. 2-3 per week) with dedicated attention to form.
* **Custom Design:** Compound movements and progressions scaled for specific recovery needs.
* **Flexibility:** Scheduling based on client convenience.

#### Functional Medicine Approach
* **Deep Dive Diagnostics:** Analysis of blood reports to identify deficiencies (Vitamin D, B12, Iron) and hormonal imbalances.
* **Supplementation Guide:** Recommendations for safe, natural supplements to support recovery and lactation.
* **Gut Health Protocol:** Specific focus on fixing bloating and metabolism.

#### Concierge-Style Support
* **Priority Access:** Faster response times for daily guidance.
* **Holistic Coaching:** In-depth counseling on sleep hygiene and stress reduction.

## About Prenatal & Postpartum Wellness Coaching

### Real Guidance for Moms & Moms-to-Be

Pregnancy and those first months after can leave you feeling lost. Bahut saari advice milti hai (there’s so much advice out there), but most of it just skims the surface. I focus on what’s actually changing inside - hormones, metabolism, and the emotional rollercoaster. No quick-fix diets here, just real steps for lasting change.

### What You Get With Me

- **Mindful Pregnancy Routines:** I guide you through yoga and breathwork that’s safe for every trimester, helping you handle aches, stay flexible, and prep for delivery.
- **Personalized Nutrition:** Your diet is tailored for your body and your baby - not just generic advice.
- **Emotional Support for New Moms:** Stress, sleep, and bonding issues? We tackle them together with simple mindfulness practices.
- **Postpartum Recovery Coaching:** After delivery, we shift focus - regaining strength, fixing hormonal changes after pregnancy, and fitting workouts into real mom life.

### How We Work

- All sessions are live, online, and flexible so you join from home.
- Your plan is built just for you - your health, your schedule.
- Weekly coaching and support, not just a one-time thing. We keep it real, track progress, and celebrate wins.

Main goal? Help you feel like yourself again, with energy and confidence that stays. Yeh safar hum ek saath chalenge (We’ll walk this journey together).

## Highlights

Browse through Change & Evolve's best work.

### [Featured](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/featured)

- ![This is what sustainable post-pregnancy transformation looks like. We achieved an 18 kg weight loss in under 4.5 months by focusing on revising hormonal health and building confidence, not just dieting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/064ad9a8-c1a6-4a35-83eb-b63c0f1f3ad4)
- [Video: Hear directly from a client who was unsure if she could lose weight. With a personalized diet and workout plan tailored to her body type, she lost 7 kgs in just 51 days and feels happier and more motivated than ever.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d334dfb1-ffd4-44f0-aec8-febef9083437)
- ![My Prenatal Yoga & Wellness Program is designed to support you through every trimester. We combine safe yoga, breathing techniques for delivery, personalized nutrition, and mindfulness to ensure a calm, strong, and healthy pregnancy journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d4de157-b8a8-43ad-b287-4707de848c4b)
- ![From 88.7 kg to 81 kg in just 40 days. This postpartum transformation was achieved through a balanced nutrition framework and sustainable habits, proving you don't need extreme measures to see real progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/144032cd-1a4a-47e4-83e0-198b8207c7ae)
- [Video: Thinking about intermittent fasting after pregnancy? It needs to be done safely. In this video, I explain how to start with a gentle 12-hour fast and why you must prioritize hydration and protein to protect your milk supply and energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30637ce0-7041-48f8-8ab9-38811aa4c6fa)
- [Video: My premium online sessions bring the training to you. This is a glimpse into a live workout, focusing on compound lifting and plyometric holds, all guided in real-time to ensure proper form and maximum results from home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aea8a773-6a81-4cb5-b00d-aa7f60cb19bc)
- ![Your fertility is directly linked to your nutrition. This guide shows which common foods can disrupt hormone balance and interfere with conception for both men and women, and why choosing whole, nutrient-dense foods is critical.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80f60d9a-e1af-4455-822c-b7b9bf40795a)
- [Video: This is Dr. Pragya's postpartum success story. In just two months, our live functional medicine sessions helped lower her cortisol, reduce stress, and tone her body, leading to glowing skin and renewed vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d054459-8c64-429d-8210-7e61ccfca255)

### [Postpartum Transformations: Real Results for New Moms](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/postpartum-transformations-real-results-for-new-moms)

- ![An incredible 18 kg weight loss in less than 4.5 months. This client's post-pregnancy journey focused on hormonal health and building sustainable habits, leading to a complete confidence boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/064ad9a8-c1a6-4a35-83eb-b63c0f1f3ad4)
- [Video: This is one of my best post-pregnancy transformations, with 10 kgs down in just 2 months. The video shows the consistent drop on the scale, proving that a steady, guided approach works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2e60b4e-7f20-43ec-96e9-b5d9c020a24d)
- ![A 6.7 kg loss in 40 days for this new mom. Her transformation from 88.7 kg to 81 kg was achieved with a structured framework of balanced nutrition and consistent coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/144032cd-1a4a-47e4-83e0-198b8207c7ae)
- ![Even with a super busy work schedule, this client lost over 4 kgs. Her plan involved no fasting or hard training, just weekly consultations and a plan to enhance her metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44eb06eb-734e-4708-8f2e-1855e262712e)
- [Video: Meet Dr. Pragya, who transformed her postpartum health in 60 days. Our live sessions helped reduce her stress, balance hormones, and tone her arms, showing that healing is possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d054459-8c64-429d-8210-7e61ccfca255)
- [Video: From post-pregnancy weight to a confident new size in just 6 weeks. This client's journey shows the power of a customized diet plan, weekly check-ins, and metabolic guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/051b017f-cd93-48e4-9e89-0cba54797f0b)
- [Video: "You are the best dietitian I must say." This client shares her story of losing 7 kgs in 51 days, thanks to a diet and workout plan customized for her specific body type and needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d334dfb1-ffd4-44f0-aec8-febef9083437)
- ![This client's sustainable transformation is clear not just on the scale, but in the inches lost. Her progress from 68.3 to 65.4 shows how a consistent plan tones the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/926b7e97-a097-4997-bff1-37ff049d0890)
- ![A happy client showcasing her targeted fat loss results. Our sports nutrition approach focuses on building lean muscle mass for a toned and strong physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f58e8c5-bca9-470c-9c0c-f8aa15484ef1)
- ![I'm excited to be handling the healthy eating plans for actress Shruti Anand. It's a joy to guide clients who are dedicated to their wellness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10370b8f-ad9b-4342-8a16-7b9ea5a4e253)
- !["Looking slimmer than before." "Yes sir! Lost a few inches also." This chat screenshot shows a client's excitement as she notices visible inch-loss from her personalized plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51a6be8b-32d7-42bc-ba07-bdf0703afff2)
- !["Mere kapde loose hona start ho gaye mujhe." This client's message shows the real-world results of our program, with her clothes starting to fit better and feeling great.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4511d12-fe6d-45b8-9ae3-93f32383c576)
- ![A heartfelt thank you from a client who received compliments on her transformation at a family event. Her customized home workout and easy diet plan made all the difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5456376-4a7b-4f3e-ba6e-cabea35b3737)
- !["Aapka diet food has not only good taste but on the other hand aap pa diet instant result bhi deta." This client lost 8 kgs in one month and regained her strength and stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c1a2ea8-7e86-4684-b660-7b1df1f07d98)
- [Video: "I am seeing a difference in just a few weeks. Your workouts are the best." This testimonial highlights the quick, visible results and flexibility of my live coaching sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83f0f083-9ed1-43b4-8cb4-93cebe43b748)

### [Prenatal Wellness & Fertility Support](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/prenatal-wellness-fertility-support)

- ![My comprehensive Prenatal Yoga & Wellness Program is designed for moms-to-be. It includes live yoga, breathing techniques, nutrition guidance, and mindfulness to support you and your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d4de157-b8a8-43ad-b287-4707de848c4b)
- ![Did you know certain foods can harm fertility? This guide explains what to avoid, such as refined sugars and soy, to support hormone balance and improve reproductive wellness for both men and women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80f60d9a-e1af-4455-822c-b7b9bf40795a)
- ![For women with PCOS, a high-protein diet is essential. It helps manage weight, improve insulin sensitivity, reduce inflammation, and enhance muscle mass to support overall hormonal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79125f53-33bf-4b3e-adc3-2bf58901469b)
- ![Reversing PCOS naturally starts with a balanced diet. Each meal should include a mix of protein, complex carbohydrates, and fiber to regulate blood sugar and support hormonal balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bcc794d-e1e4-4751-8e69-e1f439d6d875)
- ![Consistent, gentle exercise is key for managing PCOS. Just 20 minutes a day can improve insulin sensitivity, reduce stress, and help regulate your cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3743ed1f-7c5a-4fb5-8c4c-f858679833ac)
- ![Deep breathing is a powerful tool for managing PCOS. Practicing for 15 minutes daily helps lower cortisol, reduce stress, and calm your nervous system, which is crucial for hormonal balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3b03f94-59af-4849-af23-63b08fcaa347)

### [Live Coaching & Workouts From Home](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/live-coaching-workouts-from-home)

- [Video: A look inside my premium online personal training. These live sessions include diet counseling and advanced athlete workouts with compound lifts, all from the convenience of your home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aea8a773-6a81-4cb5-b00d-aa7f60cb19bc)
- [Video: My one-on-one personal training program combines health coaching with live workouts. We focus on compound lifts, power lifts, and core training, with diet plans and problem-solving sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ae2e578-3c47-4ee2-b903-8ad81329c0bb)
- [Video: This is what my Platinum Personal Training looks like. We incorporate power moves, traditional Mugdar training for strength, and functional exercises, all paired with personalized diet plans.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5da3bc85-041b-4b6b-a12c-c49710ebaf5d)
- [Video: Rise and grind! A glimpse into a high-energy group session where clients are pushing their limits with dumbbell workouts and dynamic movements to build strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f69f1b12-5d2e-438f-8535-661cec1f95ee)
- [Video: My clients are dedicated, no matter where they are in the world. This video shows clients from India and the US joining live sessions and giving their best effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/668a8517-3bf4-4d57-b85f-f180a71127c8)
- [Video: A live one-on-one workout in action. This session focuses on power lift moves combined with a core workout to build functional strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26a47d96-ed40-4e44-9e9c-7ee82c6c0dd9)
- ![I offer live personalized workout sessions with a special discount for new members. These group workouts provide direct guidance and diverse training styles to keep you motivated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd978448-8510-4a60-aa61-6af35af9b5bb)
- [Video: For busy moms, staying fit is possible with quick and effective home exercises. This video demonstrates bodyweight squats, child's pose, lunges, and calf raises that you can do anytime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42dd93ec-cf21-466b-87bd-2813d2f3b0e2)
- [Video: Ready for a 20-day weight loss challenge? This video guides you through a powerful 7-exercise circuit including mountain climbers, planks, and squat jumps for maximum results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43a750d4-e011-4a51-8999-dcf41372c52a)

### [Nutrition for Health: What & How to Eat](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/nutrition-for-health-what-how-to-eat)

- ![This is your ultimate guide to protein. It's not just for bodybuilders; it's essential for repairing tissues, making hormones, and keeping you full, which aids in fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b6a9d48-3a99-4858-a6b9-5abb32dbf463)
- ![What exactly is protein? It's the body's building block, crucial for boosting metabolism, aiding fat loss, and helping with muscle recovery. Many people, especially vegetarians, don't get enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08ebfcdd-f713-456b-937c-0e580a32d4af)
- ![How much protein do you actually need? This guide gives you a general idea based on your gender and activity level. A 60kg woman, for example, should aim for 48-90g per day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91824d06-f598-4d6d-871a-4dd825c7987f)
- ![Here are my top 10 protein-rich foods to help you meet your daily target. The list includes both vegetarian and non-vegetarian sources like paneer, chicken, lentils, and eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2eda6923-3f7b-49ca-88dc-a599914af4d0)
- ![Eating 80-100g of protein daily has incredible benefits, from improving insulin sensitivity and reducing sugar cravings to supporting hormonal balance and promoting better ovulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7c8e713-b899-45bf-8662-d3a22bf5f647)
- ![A list of high-protein sources to help you reach your daily goal. This includes options like chicken breast, fish, eggs, Greek yogurt, paneer, lentils, and tofu.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ff6f26d-7133-42c2-982d-826c329bfdff)
- ![Fight chronic inflammation with the right groceries. This list includes anti-inflammatory fruits, veggies, proteins, and healthy fats like salmon, berries, broccoli, and walnuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55e8ed33-04ed-48dc-a164-33e7561cf8f0)
- [Video: In this video, I explain how chronic inflammation affects the body and share three simple, natural remedies: turmeric water, berries, and green tea to help reduce it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c558750-8dcc-4e33-8570-2eb3c9863517)
- [Video: Feeling tired or bloated? Inflammation could be the cause. This guide covers the foods, supplements, and lifestyle tips you need to fight inflammation, from eating leafy greens to getting enough sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/314dc7a1-73da-463e-abd0-eb0d4a657e62)
- [Video: This video lists natural ways to reduce inflammation, including consuming Omega-3s, turmeric, and ginger, and incorporating practices like red light therapy and drinking herbal teas.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc97af88-9615-4dae-822c-9e9822e9a2d3)
- ![As your gut heals, you'll notice benefits beyond digestion. Improved nutrient absorption leads to increased energy levels, reduced fatigue, and better mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc3eca07-e596-4887-89fb-7152bc3e9be4)
- ![Boost your health with these six plant-based Omega-3 food sources. Incorporate flaxseeds, chia seeds, walnuts, mustard oil, hemp seeds, and rajgira for brain, heart, and bone health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d5f5764-22b2-47b2-98c9-643f1096008b)
- ![Support your body's collagen levels naturally with the right foods. This graphic shows sources of Vitamin C, amino acids, zinc, and copper that are essential for healthy skin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/697afe4d-22af-4d95-85eb-a11cd6eaaea8)
- ![Know your spices. From cayenne for fat burning and turmeric for inflammation to cumin for digestion, spices are a powerful tool for enhancing your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4332ed2e-b7b0-4a34-ad0d-e556193223a2)
- [Video: Skip the supplements and get your nutrients from food. This guide shows you how to get magnesium from almonds, iron from lentils, and vitamin D from fortified milk and eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7408b6f5-d5f7-4ab6-8dd5-7e19d8e758b0)
- [Video: Your body needs these 7 essential elements every day to thrive: protein, carbohydrates, healthy fats, vitamins, phytonutrients, fiber, and water. Complete meals are key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a4784e1-e6df-4d5d-a3dc-b6d380d5ccc5)
- ![A protein-packed lunch for a client: a delicious besan cheela (chickpea flour pancake) served with sautéed paneer and vegetables, and a side of green chutney.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6365f4a7-4540-45db-973a-7d4bcf31e94e)
- ![A vibrant and healthy client meal: Poha (flattened rice) loaded with broccoli and pomegranate, topped with grilled paneer for a balanced, high-protein dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1101508-07bc-4aa8-b3ed-28b22b7d8a7b)
- ![A perfect breakfast example: a savory cheela (lentil pancake) paired with avocado toast topped with mixed seeds for a meal rich in protein, healthy fats, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b0f29e2-a27f-486e-903f-c57fea8db440)
- ![Healthy eating doesn't mean boring food. This client is enjoying a delicious homemade curry with jeera rice as part of her personalized diet plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a559973-27b5-48fd-941c-b7d92392a7d1)
- ![A beautiful and nutrient-dense salad bowl. This client's meal includes kale, quinoa, black beans, butternut squash, pumpkin seeds, and guacamole for a complete and satisfying lunch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e524e5bd-5083-4641-988f-fa32241ff53a)
- ![An energy-packed lunch of vegetable rice with paneer, served with curd. This balanced meal contains 44g of carbs and 7g of protein at only 216 calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8f06ec8-d1a2-4995-b040-50d05d7e568d)
- ![A simple yet powerful meal of rajma (kidney beans) served with millets and a side of cucumber. This combination is high in protein and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a577209-66c6-4d3e-896a-8aa6d3ab6a5c)
- ![A classic high-protein breakfast: fried eggs with chili oil served with whole-grain toast. A simple and effective way to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7702059-23c1-49a7-a0c3-34af9230e680)
- ![A creative and healthy snack: toasted bread topped with avocado, zucchini, and fresh basil, served with a side of papaya and seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40f6035d-ad5c-4987-af74-f89f4de8ca47)
- ![A healthy take on bruschetta. This client's meal features toasted bread topped with a mix of tomatoes, olives, and pesto.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a421dc88-dab5-42a7-8e5a-1a27badef27f)
- ![A simple and effective meal for fat loss: steamed broccoli and egg whites seasoned with spices. It's low-calorie, high-protein, and very filling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02c31e31-3516-44eb-ad9f-497be9db8ad0)
- ![This meal of grilled fish is designed to enhance metabolism and lower CPR levels in the body, which is key for effective and sustainable results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9005063d-713a-46b7-87bc-a6b3f129efc0)
- ![A beautiful and nutritious fruit and nut bowl. This client's snack includes apples, grapes, pomegranate, cashews, pistachios, and seeds for a mix of vitamins and healthy fats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d811610b-2955-45fb-958d-4f53cc6661c1)
- ![A colorful and satisfying client meal. This chicken or tofu salad is packed with bell peppers and other vegetables, making it a great option for a light but filling dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64e1bb54-1cc0-4d09-b8fe-7ff3a1b46444)
- ![A bowl of sautéed vegetables, including carrots, bell peppers, broccoli, and mushrooms. A simple, delicious way to get your daily dose of fiber and micronutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd3771d0-9408-4534-bbc4-eceaa56bbb36)
- ![A healthy plate of vegetable seviyan (vermicelli) with a side salad and what looks like a peanut-based chutney. This meal is balanced with carbs, fiber, and flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c20c805-3ea5-45b9-9a5b-6f105590899e)
- ![A refreshing and crunchy cucumber salad with spring onions, walnuts, and dried fruit. A great way to stay hydrated and get healthy fats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9241dd47-dfc5-4a50-8343-97f344e6fd5d)
- ![A simple and clean meal of stir-fried vegetables including green beans, carrots, and mushrooms. Perfect for a quick, healthy dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/412cfbcc-6d23-4cfc-964f-568df853102e)
- ![A staple comfort food made healthy. This client meal of chana masala (chickpeas) with rice is part of a sustainable weight loss plan for a working professional.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ad954c5-c852-4501-857b-b07b6908f4f9)
- !["My fav dish... Low in calories and yummy." A client shares a picture of their cauliflower rice stir-fry, showing that healthy food can be delicious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bdcc6e49-6b32-428f-8ffe-07a89c63dbb1)
- !["The best one." A client's reaction to receiving their new weekly diet plan, in this case, a Vegan 5:2 plan. I provide fresh plans and recipes every week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe8a889-6c7c-41ac-8f60-aa1a31a0f59f)
- ![A recipe for Golden Turmeric Honey Milk, a cozy nighttime immune booster. This anti-inflammatory drink is easy to make with turmeric, cinnamon, ginger, and honey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7d454cd-107c-47ab-8cc8-c4dbe3a70ebf)
- ![Recipe for a soothing ginger-lemon tea, which is great for colds and digestion. Just boil ginger in water and add lemon and honey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ceb6a56-c538-4b59-ae25-d4f5b0c3aaa6)
- ![A simple recipe for a Pineapple-Ginger Immunity Smoothie. Blend pineapple, banana, ginger, and turmeric for a creamy, anti-inflammatory drink.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7e23861-3f42-403d-8916-26f2c9d438fd)
- ![How to make a homemade Citrus Immunity Elixir. This vitamin C shot combines orange juice, lemon, ginger, and turmeric for a powerful health boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a81f81b-6210-4ce3-8aaa-680ac07ed1de)
- ![An overview of four gut-healing drinks designed to boost immunity and reduce inflammation, featuring ingredients like turmeric, ginger, and citrus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6217a922-58ec-4314-bf74-8a1dfd62bf16)

### [Master Your Hormones & Metabolism](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/master-your-hormones-metabolism)

- ![Stubborn belly fat and cravings are often signs of hormonal imbalance. Elevated cortisol, the stress hormone, can disrupt blood sugar and lead to fat accumulation around the midsection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b46e357-9d2a-4761-b510-cae4169f2f9a)
- ![This is why you should never skip breakfast. It helps regulate blood sugar and cortisol, preventing afternoon energy crashes, mood swings, and sugar cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4f76f05-32b3-4bc2-9fbd-1ca7d7122930)
- ![When you skip your first meal, cortisol stays high, keeping your body in stress mode. This slows digestion, tanks your mood, and can make you feel anxious for no reason.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b1205e0-e02f-4c35-8db5-41f902b7e007)
- ![This graphic illustrates the top nutrients for balancing cortisol. Magnesium, B Vitamins, Vitamin C, and Omega-3s are crucial for calming the nervous system and managing stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10474a3e-9c8e-4a87-b86e-5c5c9d78a061)
- ![A detailed look at how specific nutrients balance cortisol. Magnesium calms the nervous system, Vitamin C supports the adrenal glands, and B Vitamins help manage stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14d9a719-074d-4269-8a0b-5c5dae06cd84)
- ![The foods that provide cortisol-balancing nutrients. Broccoli, almonds, citrus fruits, and avocados are excellent sources of the vitamins and minerals needed to manage stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6be4f06-840c-40ac-ba03-3408aa95420f)
- [Video: Your body never "attacks" itself; it sends signals. This video explains how symptoms like fatigue, anxiety, and heartburn are the body's way of adapting and communicating its needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f849c3c9-bbab-429f-8cba-0736af32318f)
- [Video: Are you experiencing symptoms of mineral deficiencies? This video covers the signs of low iron, copper, magnesium, and zinc, such as fatigue, premature greying, and muscle spasms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfb272e0-be89-44c5-a447-1c3fe9f55f58)

### [Simple Remedies & Daily Habits](https://mytribe.in/changeandevolve01/prenatal-postpartum-wellness-coaching/simple-remedies-daily-habits)

- [Video: Considering intermittent fasting postpartum? I explain how to do it safely by starting with a 12-hour window, prioritizing hydration, and focusing on protein-rich snacks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30637ce0-7041-48f8-8ab9-38811aa4c6fa)
- [Video: Have you hit a weight loss plateau? This video provides five key strategies to get things moving again, including rechecking calories, boosting workout intensity, and improving sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/974e91df-d08f-4740-b95b-93951163c8a8)
- ![Waking up tired? Try having chia seed water before bed. This simple habit can help you wake up feeling more energized and refreshed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b9b6f62-6986-4ad6-9bbe-bda35fe71dfd)
- ![Experiencing leg pain at night? A banana before bed can help. It's a simple, natural remedy rich in potassium to help reduce muscle cramps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4855da2-40ae-42ce-8deb-4dbcb4ddf593)
- ![If you struggle with overthinking before sleep, one teaspoon of raw honey can help calm the mind and promote more restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40104411-8666-4a21-91ed-ea10939df6d9)
- ![The right foods can significantly improve your sleep. This graphic highlights the best foods to eat for a restful night, including eggs, salmon, turkey, and pumpkin seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5feb5c2a-e7fa-4794-bd17-d09b8e0c2ef8)
- ![A list of the best foods for better sleep. This includes protein sources like turkey and grass-fed beef, as well as plant-based options like beans, squash, and chia seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac352fd5-1865-4fd7-83c9-c51fcfe36ab4)
- ![Here's how to have a healthy morning start. Begin with infused water, have nuts and seeds with your tea or coffee, and eat a protein-rich breakfast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff26703a-0eaa-4c8b-a62d-1be736b35e6d)
- [Video: Fuel your workout for maximum energy with these healthy pre-workout snacks. Options include banana with peanut butter, Greek yogurt with berries, and whole-grain toast with avocado.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f41684b-4a5c-4ae8-b970-5d08d91958fc)
- ![How to fit exercise into a demanding corporate work schedule. This guide suggests scheduling short workouts, incorporating desk exercises, and taking brisk walks during breaks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e45f7590-09d9-45b6-a9e3-3ed8e407f672)
- [Video: Your body is always talking to you. This video explains the signals behind common issues like gut bloating (processed foods), afternoon crashes (excess sugar), and skin breakouts (chronic stress).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af29186f-07b5-4035-8332-750b504bbd4f)
- [Video: Nature provides powerful remedies that pharma often overlooks. This guide shows how green tea can calm stress, bananas can ease headaches, and honey can soothe a sore throat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12542dbc-585e-4a68-a5e6-b8bff7d8fc04)
- [Video: Another look at what pharma won't tell you. Natural foods like apples for constipation, kiwis for insomnia, and dates for low blood sugar are often more effective than pills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/112ae4e5-2060-4648-8462-10179603a3dc)
- [Video: Feeling sick? This video lists the best foods to eat to recover faster, including chicken soup to soothe the throat, ginger tea for nausea, and garlic to fight infections.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d94f4bd6-7397-4f59-a74b-c5f2da506ae7)
- ![Let food be your first medicine. This quick guide shows you what to eat for common issues: pumpkin seeds for hair fall, drumsticks for low iron, and yogurt for poor digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d8bf52a-c50a-41c0-bce2-66f7e9aaaccc)
- [Video: Are you eating these foods incorrectly? This video reveals common mistakes like overcooking vegetables, throwing away banana peels, and peeling potatoes, which causes you to lose valuable nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46c2420e-61a5-41e8-aee4-851fb3c970ec)
- [Video: These are the foods your doctor wants you to avoid. The list includes processed meats, sugary cereals, fried foods, and sugary beverages, which are linked to chronic diseases.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f941a8d-4f2c-4479-9aee-878e78b0d594)

## Meet your expert

[Change & Evolve](https://mytribe.in/changeandevolve01)

### My story

Hey, we’re Change and Evolve. You know, most folks come to us tired, bloated, just not feeling like themselves. Everyone wants a shortcut, but we’re not about quick fixes. We dig deep—why’s your body acting up? Gut, hormones, stress? We look for the real reason, not just slap on a band-aid. We love seeing people get their spark back, bit by bit. That’s what keeps us going.

### My work

- **Personalised Health Coaching**: We make nutrition plans, help with gut health support, hormone balancing for PCOS, weight management, postpartum recovery and prenatal wellness.
- **Root Cause Approach**: No crash diets. We use functional medicine to heal from inside - think insulin, inflammation, metabolism.
- **Plans That Fit Your Life**: Your plan is made for you. Everyday foods, desi options like dahi, idli, poha. No fuss, just practical.
- **Live Coaching, Real Support**: No boring videos. We do live consults, weekly plans, you get to ask, tweak, and really see results.

## More services from Change & Evolve

- [Women's Hormonal Health Coaching](https://mytribe.in/changeandevolve01/women-s-hormonal-health-coaching) · ₹3-12K per month (estimate)
- [Weight Management & Nutrition Coaching](https://mytribe.in/changeandevolve01/weight-management-nutrition-coaching) · ₹5-15K per month (estimate)

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- [Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching) · ₹2,500-8,000 per month (estimate)
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## Book

To book Change & Evolve, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Prenatal%20%26%20Postpartum%20Wellness%20Coaching%20by%20Change%20%26%20Evolve.)