--- title: "Nutrition Coaching for Women's Health: Get a Personalized Diet Plan - mytribe" description: "Struggling with hormonal imbalances, PCOS, or menopause? Get expert Nutrition Coaching for Women's Health from Nidhi Nigam. Receive a personalized diet plan for holistic wellness and lasting results. Book your online consultation on Tribe today!" canonical: https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health last_updated: 2025-12-29 --- # Nutrition Coaching for Women's Health in Bengaluru By [Nidhi Nigam](https://mytribe.in/nutrify.with.nidhi) · I help women fix health issues like PCOS, menopause, and pregnancy through personalized nutrition plans that use home food, modern science, and Ayurveda, without crash diets or shortcuts. ## Locations Online consultations and at clinics in JP Nagar & Kanakapura Road, Bengaluru ### Visit at - Visit clinic at Kanakapura Road, Bengaluru (Easily accessible from Konanakunte Cross Metro Station, Yelachenahalli, Vajarahalli, Uttarahalli, Kumaraswamy Layout, Thalaghattapura) - Visit clinic at JP Nagar 7th Phase, Bengaluru (Easily accessible from Puttenahalli Lake, Brigade Millennium, Arekere, JP Nagar Metro Station, BTM Layout, Bannerghatta Road) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Single Diagnostic Consultation & Roadmap One 60-minute video session to analyze blood reports and lifestyle, providing a root-cause diagnosis and general dietary guidelines without day-wise tracking. Typically ₹2,800-3,200 Per Session (estimate) #### Session Logistics * **Duration:** 45-60 minute video call (Zoom/Meet) or in-clinic visit in JP Nagar. * **Medical Review:** Analysis of pre-submitted blood reports (Thyroid, Insulin, Iron) and medical history. #### Clinical Output * **Root Cause Analysis:** Diagnosis of nutrient deficiencies and inflammation triggers. * **Dietary Audit:** Rating current habits with specific food swap recommendations. * **The Roadmap:** A generalized "Do's and Don'ts" guideline tailored to your condition (PCOS/Fat Loss). * **Note:** This session does not include day-wise meal tracking or follow-up queries. ### 1-Month Personalized Nutrition Coaching 30-day active coaching with 4 customized weekly diet charts based on Indian home-cooked meals, plus weekly progress calls and chat support. Typically ₹7,500-9,500 Per Month (estimate) #### Meal Planning * **Frequency:** 4 unique weekly diet charts sent via PDF. * **Food Philosophy:** Strictly "Ghar ka khana" (Home-cooked meals) using staples like Roti, Rice, and Sabzi. * **Functional Foods:** Inclusion of therapeutic ingredients (e.g., Methidana water, Sabja seeds) for hormonal health. #### Coaching Access * **Weekly Review:** One 15-20 minute call per week to track weight and inch loss. * **Chat Support:** Mon-Sat access (10 AM - 6 PM) for instant food queries or dining out advice. * **Recipe Support:** Healthy versions of cravings (e.g., Makhana Malai Punch) to prevent binging. ### 12-Week Transformation Program A 3-month clinical approach divided into gut healing, fat loss, and maintenance phases, ideal for reversing hormonal issues like PCOS or Thyroid. Typically ₹19-24K Per Package (estimate) #### Phased Progression * **Phase 1 (Gut Reset):** Focus on eliminating bloating, acidity, and inflammation. * **Phase 2 (Metabolic Boost):** Active fat loss using calorie deficits or intermittent fasting. * **Phase 3 (Maintenance):** Education on intuitive eating and stabilizing results. #### Premium Additions * **Cycle-Syncing:** Menus adjusted based on menstrual cycle and seed cycling protocols. * **Event Management:** Specific survival guides for festivals, weddings, or travel occurring during the program. * **Clinical Comparison:** Pre and Post program review of blood parameters to quantify health improvements. ## About Nutrition Coaching for Women's Health ### Real Talk: No Shortcuts, Just Real Change I’m not the type to push crash diets or detox fads. *Sach bataun*, those things only mess up your health in the long run. My focus is on helping you build a strong, energetic body that lasts - not just dropping a few kilos for a month. ### My Approach: Nourish, Don’t Punish - I believe food should heal, not scare you. We work together to fix your relationship with food, so you stop feeling guilty every time you eat. - Plans are made for your lifestyle, not the other way around. No quick fixes, only changes that stick. - I mix modern science with Ayurveda and functional nutrition, so your plan is personal and rooted in what actually works. - We dig deep to find the root cause of issues like fatigue, bloating, or acne - not just cover them up. ### Support for Every Stage - **Hormonal nutrition for women:** Your cycle isn’t like a man’s. We’ll sync your eating and living with your hormones to tackle period pain, PMS, and PCOS. I use a 5-step approach for PCOS diet plan, focusing on balanced meals, movement, and stress. - **Menopause nutrition coaching:** Menopausal belly fat and inflammation are real. I help you manage these with a low-GI diet, more protein, and anti-inflammatory foods. - **Pregnancy & postpartum nutrition support:** From nourishing you and your baby to helping you bounce back after delivery, I’ve got you covered. - **Eat your skincare for bridal glow:** For brides-to-be, I create plans that boost collagen and fight acne from the inside out. ### Beyond Diet Charts We start by figuring out *why* you’re facing health issues. Your plan covers food, stress, sleep, and mindset. My goal is to make you confident about your choices, so you feel good for life. ## Highlights Browse through Nidhi Nigam's best work. ### [Featured](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/featured) - [Video: *Kya aapke bhi periods painful hote hain?* Let's talk about real solutions, not just social media trends. I break down simple, natural remedies for painful periods, irregular cycles, PCOS, and scanty flow. Understanding what your body needs is the first step to feeling better, and I am here to guide you through it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dd839ca-192a-40c3-945a-538d735fb533) - [Video: One in five women worldwide suffers from PCOS, and many don't even know it. It's more than just irregular periods; it's a hormonal imbalance that can affect your weight, skin, and mood. I help you manage PCOS with a sustainable lifestyle approach, focusing on balanced nutrition, movement, and stress management to get to the root of the issue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e266e93-2fcc-4047-b48d-c393b6bf8dce) - [Video: Are you struggling with stubborn belly fat? It might not be your fault. The key is often reducing inflammation in your body. If you experience frequent bloating, digestive issues, or constant sugar cravings, your body is signaling that it's inflamed. I help you tackle this root cause to finally see the results you want.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3f74970-ef05-47f5-8105-dceb7bf59c68) - [Video: For all the brides-to-be, your wedding glow starts from within. Crash diets before your big day can leave you feeling tired and dull. I create personalized nutrition plans that focus on boosting your stamina and giving you radiant skin, so you can enjoy every moment of your special day looking and feeling your absolute best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50643e1b-6f26-4442-9338-d1c8a577a3bb) - [Video: Pregnancy nutrition can feel confusing. I rate common foods to help you understand what truly nourishes you and your baby. From wholesome meals like dal and rice to what you should avoid, this guide makes it simple to make informed choices for a healthy pregnancy journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a9230ee-6ece-46f0-b8b6-affe9d76deb1) - [Video: For years, I thought eating less was the answer. I wish someone had told me that nourishing your body isn't about restriction, it's about understanding. Calories are energy, carbs are fuel, and food is the medicine your body is begging for. My goal is to help you heal your relationship with food, without guilt or fear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec10da2a-dded-4b5f-acb3-90985b9a1fdd) - [Video: My husband asked for a strawberry dessert, so I accepted the challenge to make it healthy. This Merry Berry Christmas Bliss tastes like cake but takes just 10 minutes with no baking. It proves that *jo bhi dessert craving ho, uska healthy version possible hai*. You can enjoy your favorite treats without the guilt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67130f2d-69e9-4512-8127-ec1ac0561e6d) - [Video: Always tired but don't know why? Your blood test can reveal the real reason. I never guess; I use blood work to build every client's health plan based on facts, not fads. Understanding your body's early signs like vitamin deficiencies or hormonal imbalances is the key to better energy and metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dad1d18b-e91b-44c8-920f-491f4764b182) ### [Hormonal Harmony for Women](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/hormonal-harmony-for-women) - ![Feeling bloated or seeing the scale go up during your menstrual cycle is completely normal. This is due to hormonal changes your body goes through. Understanding these patterns helps you stop blaming yourself and start working with your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8716ebc9-cdbf-4b2f-a781-b300097e1921) - [Video: If you're tired of mood swings, skin breakouts, or irregular cycles, this simple herbal drink can be a game-changer. I combine hibiscus, bay leaf, cinnamon, and chamomile to create a calming, hormone-balancing blend that works naturally to reduce cravings and improve energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87907c38-c791-4c5e-9121-1593ccd83ae0) - [Video: Feeling constantly tired, achy, or foggy during menopause isn't just "getting older." It could be inflammaging, a low-grade inflammation that silently affects your body. I help you fight this with anti-inflammatory foods and a targeted nutrition plan to protect your joints, heart, and energy levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88fdb407-3441-4b3c-a8b2-094ca950890e) - [Video: Waking up with stiff joints and an aching back is a red flag for your bone health, especially as you age. I guide you on incorporating bone-strengthening foods like ragi, sesame seeds, and tofu, along with simple exercises, to prevent issues like osteoporosis and keep you active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0505eb24-3bc2-41d0-a6e6-51a321c9f84e) - [Video: Things women aren't told enough about their health, from a nutritionist's perspective. From fatigue and bloating to hair thinning, your body is always sending signals. I help you learn to listen and address the root cause, not just the symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddfb1947-a101-447a-a0e3-d00d19519671) - ![Did you know a man's hormone cycle resets every morning, while a woman's is a 28-day rollercoaster? This is why we feel different from one week to the next.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/229715fd-671c-4c8e-8dec-7f47f60bb7aa) - ![Understanding my 28-day cycle was a game-changer. I started tracking my cycle, eating foods that matched my hormonal phases, training based on my energy, and most importantly, resting without guilt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/483e3b17-6ea9-4ae6-864d-a5fb66c2ffac) - ![Men's hormones reset every 24 hours. Women's hormones take 28 days. Understanding this fundamental difference shifted my entire approach to well-being and is key to how I help my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2ba5d7a-df19-4adf-b4db-d9a1e2e5713a) - ![Ever feel super productive one week, then tired and craving sugar the next? Or emotional for no reason? You're not imagining it. This is your 28-day hormonal cycle at play.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d11b9f96-24ae-4576-a87c-4712246731c7) - ![We've been told to eat, train, and live the same way every day. But our biology literally isn't built that way. I teach you to work with your body's natural rhythm, not against it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/becc6a95-59c7-487d-99e3-e77e8da2c2b2) - ![The results of syncing with my cycle? No more random binge days, PMS got 10 times better, mood swings disappeared, and the weight finally started shifting. This is the power of hormonal harmony.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b28f49bb-c0f1-4178-a5e3-4f4f86aa96b4) - [Video: Ladies in your 40s and 50s, your heart health needs special attention. As estrogen dips during perimenopause, your risk increases. I focus on gut health, smart movement, and stress management to protect your heart so you can live like a queen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7751b433-a004-4728-b31e-18e26db28625) - [Video: Period cramps can be made worse by certain foods. I list the top foods to avoid during your period, like salty snacks, excess caffeine, and sugary sweets, to help reduce inflammation and discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f832f0e1-48a3-444c-90c0-a263efe4165f) - [Video: What you eat during your period can make a huge difference. I recommend five types of foods, including mixed seeds, vitamin C-rich fruits, and dark chocolate, to keep you energized, reduce cramps, and balance your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e658041-2b40-48ec-98ed-6eb6961598a8) - [Video: Stubborn face and belly fat isn't just about diet and exercise. It's often linked to hormonal imbalances. I recommend specific blood tests like an insulin panel, thyroid function, and cortisol levels to find the root cause and create a plan that actually works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aa69a48-aba6-4285-996e-923a5575d63f) - ![Here are my pro tips for losing your first 5kg with PCOS. Focus on 30 minutes of strength training, 10k steps daily, a post-meal walk, and tracking your cycle. Small, consistent habits lead to big results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/885b8a78-bfb6-4a1f-a458-aeeb5786dd77) - ![For my clients with PCOS, the morning routine is key. I recommend starting with methidana or jeera water, followed by healthy fats like nuts to manage insulin resistance, and a protein-rich breakfast to keep you full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b769c1ba-3039-44be-8b10-5b06d05bf50c) - ![An early evening snack is crucial to prevent overeating at dinner, especially with PCOS. I suggest balanced options like moong dal cheela, chana chaat, or homemade bhelpuri to keep you satisfied.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba7a2148-11b7-4c3e-81c7-389345cf6b47) - ![For a mid-afternoon PCOS-friendly snack, I recommend spearmint tea with sprouts, a cup of curd, or one fruit with a handful of nuts. The key is balancing nutrients to keep blood sugar stable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/575431da-beb7-4f76-a3bb-8f863534346f) - ![Your afternoon meal for PCOS should be a rainbow on your plate. I advise starting with a colorful salad, followed by good quality protein, cooked vegetables, and whole grains like millets or unpolished rice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecbe39b-19b9-4592-8ab1-437c286a3583) - ![Losing your first 5kg with PCOS can feel daunting, but it's achievable. My approach focuses on a structured daily routine with balanced meals and mindful habits to support your hormones and metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96306883-6efb-4490-b544-8da16d0e2a5e) - ![For PCOS management, a light, early dinner with a balance of protein, fiber, and healthy carbs is essential. I also recommend a 3-hour gap before bed and no screens for 90 minutes to improve sleep and hormone regulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d284e6f0-3384-475f-8423-c2336499b081) - [Video: Menopausal belly fat is a reality for many women due to hormonal changes. I use a 5-step dietary approach focusing on a low-GI diet, soy foods, soluble fiber, and increased protein to help manage symptoms and reduce belly fat effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d43111a-c586-4f32-970e-61a2b643ec5a) - [Video: Herbal teas can be a woman's best friend. I recommend five specific teas like peppermint for bloating, spearmint for PCOS, and chamomile for stress to help with hormonal health, weight loss, and fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8de96320-58b7-43cf-88fe-e4bc644065fc) - [Video: Perimenopause can make you feel off, and nutrient deficiencies are often the culprit. I explain how low levels of magnesium, B vitamins, zinc, and iron can cause symptoms like anxiety, fatigue, and hair loss, and what to do about it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ebf57dc-281e-4935-ae46-887d6b7e1468) - [Video: If you're struggling with perimenopause symptoms, you're not alone. Nutrient deficiencies from stress, poor absorption, and modern diets can make it worse. I focus on bridging this gap with a nutrient-dense diet and lifestyle support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/175acfc9-61bd-4cc9-aed3-7c6a3113bf21) - [Video: Here are five foods that can make your perimenopausal phase smoother. I recommend flaxseeds for hot flushes, pomegranate for mood, soy for mimicking estrogen, and cruciferous vegetables to support hormone balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38146234-254c-432c-9934-bb6dfdf5d1cd) - [Video: Insulin resistance is a key trigger for many health issues, especially for women. I explain the seven main causes, including physical inactivity, an unhealthy diet, chronic stress, and hormonal changes like PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a110f7d-3144-45fc-b119-1377b38088bd) - [Video: If you're a perimenopausal woman having a tough day, the best thing you can do is move your body. A simple walk, jog, or even lifting groceries can release chemicals in your brain that help you feel better instantly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28605fbf-24ac-4202-b9e6-d532274a10ff) ### [Pregnancy & Postpartum Nutrition](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/pregnancy-postpartum-nutrition) - [Video: Fasting during Karwa Chauth while pregnant requires extra care. I provide a clinical nutritionist's perspective on how to do it safely, focusing on hydration, a protein-rich sargi, and listening to your body's signals. Your health and your baby's health come first.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea0b2b8-26e9-491c-96a4-810d39bfdebd) - [Video: For Karwa Chauth, what you eat for sargi and how you break your fast matters. I guide you on creating a balanced plate with fruits, protein, and healthy fats to maintain energy, and how to gently break your fast to avoid acidity and fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a15ba262-c91e-4d65-a2a1-e6e4094a7bf3) - ![Myth: Breastfeeding will ruin your body. The reality is that breastfeeding actually helps your uterus shrink and supports post-delivery weight loss. It may be tiring, but it's healing you too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a5ac430-120a-4984-977c-cb76472138ae) - ![Many new mothers worry their milk isn't enough for the baby. Let me tell you what's true and bust the myths that cause unnecessary stress. Your body is amazing, and I'm here to support you with facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31d97d0d-d72e-4bd3-a082-62071fcf9614) - ![Should you wake a baby every two hours to feed? In the beginning, yes, it helps them grow. But once their weight gain is steady, it's okay to let them sleep a little longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00719c4d-2403-4d04-ae20-af2680733dd7) - ![Myth: In hot weather, breast milk isn't enough and you should give water. The truth is breast milk is 88% water. Babies under 6 months don't need anything else, not even a drop of water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd8f89e2-3f1d-4c54-b37c-0985f4dd1284) - ![What if you have a cold or fever? Should you stop breastfeeding? No, your milk will actually give the baby extra protection and antibodies. Just wear a mask and check with your doctor about any medicines.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed217de3-9c1e-40c6-ad13-a5290327570e) - ![That first milk, or colostrum, is your baby's first vaccine. It's full of antibodies and nutrients. It is the best gift you can give them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4907275-1771-4df5-9d07-2fb3d59723c9) - [Video: Ready for Karwa Chauth? Don't fill your sargi plate with chips and sweets that will leave you with a migraine. I share my smart sargi plan with almonds, coconut, paneer paratha, and fruit to keep you energized all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb011579-27f1-42fd-b8c0-0c3eb5be751e) ### [Eat for Beauty: Bridal Glow, Skin & Hair](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/eat-for-beauty-bridal-glow-skin-hair) - [Video: For the bride-to-be, certain fruits are essential for that natural glow. I recommend five fruits like papaya for digestion, pomegranate for plump skin, and kiwi for a collagen boost to help you look and feel your best on your special day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6523e864-39fc-4208-95be-8dab7b0922dc) - [Video: Clear, glowing, and youthful skin isn't just about creams; it's about what you eat. I focus on foods rich in Vitamin C for collagen, Omega-3s for hydration, and antioxidants to fight damage. Inner health equals outer glow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2584f5f2-15f1-49dc-a061-94d50cd4b596) - ![Dealing with hair thinning, dryness, or shedding? The solution is often in your diet. This guide shows you which foods, rich in specific vitamins and minerals like iron, biotin, and omega-3s, can target your specific hair concerns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4057c645-8d48-47d3-98d2-9802c2431d66) - ![Worried about premature greying, an itchy scalp, or dull hair? I break down the nutrients you need, like Vitamin B12 for greying, zinc for scalp health, and selenium for shine, and the foods where you can find them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf3ca290-2233-48c8-8551-836f85ac3ab9) - ![Hair fall is often a sign of a hidden nutrient deficiency. This chart links common hair problems like thinning, shedding, and slow growth to specific deficiencies like iron, Vitamin D, and biotin, so you can start healing from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b12e91ce-297b-4cf1-b35a-5de505c78901) - [Video: Your kitchen holds the key to better skin. For every concern, from acne to dryness, there's a fruit or vegetable that can help. Remember, skincare isn't just topical. What's on your plate is just as powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d181f1f-3df8-49ee-a260-4cfb1cf2f344) - [Video: Struggling with acne? Your skin is a reflection of what you eat. Here is a simple list of foods to eat, like carrots and turmeric, and foods to avoid, like excess dairy and sugar, for clearer, acne-free skin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68ddf86b-c5a4-4ed2-ae80-20cac0cdb794) - [Video: You can eat your way to younger-looking skin. I list my top 10 anti-aging foods, including broccoli for antioxidants, avocado for healthy fats, and fish for omega-3s, to help you glow from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e27470c3-85f3-498c-a8a8-399924004be4) - [Video: This pre-bridal juice is my secret weapon for glowing skin. Packed with beetroot, amla, and other nutrients, it's the perfect mid-morning drink to boost your radiance before the big day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7bd6dd6-6e39-47d5-b11d-dc6bfd02afe5) ### [Weight Loss That Lasts](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/weight-loss-that-lasts) - [Video: People say weight loss after 30 is tough, but the problem isn't your age, it's your habits. I bust this myth by explaining how to fix common mistakes like skipping breakfast, over-exercising, and ignoring stress to achieve sustainable weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4497678-d439-4318-8e21-aa0fd5c5bb3b) - [Video: Doing everything right but still not losing fat? It's often the small habits we don't notice. I reveal three sneaky habits, like overeating healthy foods and chronic stress, that could be the real reason behind that stubborn fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19561f64-2131-49fd-ab32-e88c13841957) - [Video: Losing belly fat in your 40s while eating something that tastes like Nutella sounds like a dream, right? My healthy Nutella recipe, made with dates, chia seeds, and cocoa, is a fat-burner in disguise that my clients love.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0b6055a-5d28-49bb-ad94-70c624e29064) - [Video: A client told me she was only eating fruits but not losing weight. Healthy does not mean unlimited. Eating too many fruits can overload your body with natural sugar, spike insulin, and slow down fat loss, especially if you have PCOS or diabetes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8de7ff-caa1-4bf1-8906-c68648fd990e) - [Video: To lose belly fat, you need to reduce inflammation, balance hormones, and build sustainable habits. I explain how to do this by cutting refined carbs, prioritizing protein, walking after meals, and getting quality sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9735550-1a07-4405-99ab-f2c26ef559dc) - [Video: Tired of complicated diets? Here is my simple 5-step formula to lose weight and keep it off. It involves a balanced calorie deficit, post-meal walks, a mix of strength and cardio, mindful eating, and good sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f69437b-f3ad-4555-ae6b-aa0753142a42) - [Video: A client came to me frustrated because the scale wouldn't move despite her efforts. We discovered her metabolism had slowed from extreme dieting and stress had triggered hormonal imbalances. By creating a balanced plan, she finally saw results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60e6d416-e030-4e1c-951e-9c9aab2cbeba) - [Video: Want to look a little leaner this festive season? I share five simple tips, including starting your day with sabja seed water for hydration, practicing portion control, and getting enough sleep to boost your metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39136bf8-cd63-4589-837e-34b8e3ba53e0) - [Video: Forget crash diets before the festive season. I share my effective tips for losing weight sustainably by focusing on a balanced diet with lean proteins, regular physical activity, and 7-8 hours of sleep to balance hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aaa5cc3-49d8-45ec-9db0-4a31946a6520) - ![Your metabolism is crucial for maintaining all essential body functions. I break down three simple tips to speed it up: include more protein in every meal, move more throughout the day, and build muscle with strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c67ade1e-fc51-41b1-958b-6b51735b193b) ### [Healthy Recipes: Guilt-Free Eating](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/healthy-recipes-guilt-free-eating) - [Video: Let's make a healthy oats banana cake in the air fryer. It's soft, delicious, and ready in just 10 minutes, making it perfect for a quick breakfast or a guilt-free snack when cravings hit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa70966-5930-4d14-9b82-0638dd365e5e) - [Video: Craving *garam garam tikkis* in the winter? Indulge guilt-free with these high-protein tikkis made with paneer, black chana, and beetroot. They are perfect for curbing cravings while staying on track with your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92151f35-beee-4e50-be1f-504e4d1308ff) - [Video: Not all flours are created equal. In this quick rapid-fire, I rate different types of atta, from jowar and ragi to multigrain, explaining their benefits for fiber, protein, and blood sugar control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8efc2c0e-ed8f-4989-a729-ca52e68db8a4) - [Video: *Suno, next time jab bhi anar khao na, uske chhilke mat fekna*. Don't throw, just brew. Pomegranate peel tea is a simple, tasty wellness drink that boosts digestion, detoxes the body, and gives your skin a natural glow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2698e71-0c11-412e-b1d1-75f7269461a5) - [Video: Who says delicious means unhealthy? This high-protein mango mousse is made with just four simple ingredients: paneer, ripe mango, milk, and honey. It's a healthy alternative that satisfies sweet cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1890fd30-320c-4d7e-b416-020bee3f5a85) - [Video: This Mango Magic Cream is my go-to summer dessert. Made with fresh mango, curd, and paneer, it's rich in probiotics and calcium with no added sugar. It's perfect for weight watchers and kids alike.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/395406d2-f3c4-4a27-9f16-812306c4cc31) - [Video: I created this Royal Dry Fruit "ice cream" for those moments when you crave something sweet but healthy. It's made with makhana, almonds, dates, and a touch of dark chocolate for pure, nourishing joy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/866d4b2b-d4b0-481c-b0da-c19852f980f8) - [Video: Imagine if every chapati on your plate worked on a different part of your body. I share seven flour swaps, from jowar for gut health to ragi for bone strength, to turn your roti routine into a wellness routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/232903de-1d05-48e0-98ef-76c6b70ba934) - [Video: Ever wonder what a nutritionist eats for breakfast? Here's a look at my week, featuring high-protein sandwiches, chia seed pudding, besan chilla, and veggie poha. It's never boring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1967741c-6ef1-412d-a4fa-cb8a94219a6b) - [Video: Before strawberry season ends, you have to try this homemade strawberry cheesecake. With a nutty base of almonds and makhana and a creamy paneer layer, it's a beautiful dessert that my family loves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2778621-1525-41a6-9553-6800793f2822) - [Video: For Navratri, you can eat healthy and delicious food. I'm starting my 7-day recipe series with this creamy, vrat-special Rabdi made from fresh paneer, kesar, and maple syrup. It's high in protein and absolutely delicious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7701ea5a-b7a4-4e9e-bf5d-843cf1caa667) - [Video: Instead of store-bought sugary drinks, I whipped up this healthy and indulgent cold chocolate shake for my boys. It's packed with antioxidants and fiber from chia seeds, dark chocolate, and dates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6abbfbce-649d-4fa8-b7b9-c147efe7cfaf) - [Video: This cheesecake bliss in a glass is the perfect way to satisfy sweet cravings without the guilt. The base is made with wholesome oats and walnuts, while the creamy layer uses fresh paneer for a nourishing and delicious treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1113fac0-86de-46d3-983d-a036f4a49576) - [Video: Craving chocolate but want to keep it healthy? This Walnut Banana Protein Delight is the perfect solution. It's a rich and nourishing snack packed with protein and healthy fats to fuel your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30284c9a-0446-43e3-bf45-ff9ab4570f53) - [Video: My son asked for something sweet, so I made these homemade strawberry pops. Using fresh paneer, honey, and cocoa powder, they are a creamy, delicious, and healthy treat that satisfies a sweet tooth without the extra sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af84bf97-8ba3-4299-9bd1-5f3b2593a942) - [Video: Looking for a breakfast that supports your health goals? This Barley Upma is a hidden gem. It's rich in soluble fiber to stabilize blood sugar, making it perfect for managing diabetes and PCOS, and keeps you full for longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca4909c0-5f8e-4fee-bdfb-896aa660d910) - [Video: This Navratri, try my creamy, protein-packed Makhana Malai Punch smoothie. Made with roasted makhana, paneer, curd, and soaked nuts, it's a delicious and nourishing way to stay energized during your fast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96a9ec99-12fe-4c9c-aaab-e51c220934e8) - [Video: Want to lose 3-4 kg this Navratri? Fasting can be a great way to detox your body. I share an easy Navratri diet plan to help you stay fit and active for all nine days without compromising on energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3498c45-26a5-4538-9205-b6c6ddbfac57) - [Video: This special laddu can help with PCOS, hair fall, and fat loss. It's made with a mix of five powerful seeds like pumpkin and flax, along with oats and dates, to balance hormones and provide essential nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d971050-4a95-4c14-9ee9-a38fa9a3debd) ### [Myth Busting: The Truth About Food](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/myth-busting-the-truth-about-food) - [Video: A reality check on ginger-garlic pastes available in the market. Many contain only 40% ginger and garlic, with the rest being wheat, stabilizers, and preservatives. I always recommend making your own at home.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9902cbb8-30e4-4731-89d7-1d881d7c4773) - [Video: Do you know the difference between black and golden raisins? They aren't the same. I explain how their drying process affects their nutritional value, with black raisins being great for iron and golden raisins for digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06adada7-39b7-4f1b-9cd9-480670f9cd88) - [Video: Let's rate some common "healthy" foods, part two. I give my honest nutritionist's rating on granola, protein bars, and diet namkeen, explaining why homemade is often a much better and healthier option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7ed0d27-2efb-42dd-9132-10724bde65a1) - [Video: Are your favorite "healthy" foods actually good for you? In part one of my food ratings, I expose the truth about flavored Greek yogurt, packaged fruit juices, and detox teas, which are often loaded with hidden sugars and marketing gimmicks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3ad9a7-dedd-4069-8665-b7c3b069ddd9) - [Video: *Sab kuch jo green dikhta hai woh healthy nahi hota*. Let's talk about Matcha. While pure matcha is full of benefits, the matcha lattes from cafes are often loaded with as much sugar as a can of Coke. I explain how to choose and use matcha correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5b3253d-2c98-4dea-91cd-7efab642c3d5) - [Video: Eating healthy but still feel bloated and tired? The silent trigger could be an omega-6 to omega-3 imbalance. I explain how our modern diet has skewed this ratio, leading to chronic inflammation, and what you can do about it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4652ca3a-8093-4fda-9f00-fb6ca4781a09) - ![Myth: Milk is the best source of calcium. Reality: Sesame seeds, ragi, and leafy greens have more calcium than milk. I bust common Indian diet myths to help you embrace truths backed by science.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49154a4f-d0e1-4f06-9313-b70189478bed) - ![Fact Bomb: Bananas don't cause colds. Colds and coughs come from viruses, not fruit. Don't blame the banana for your sniffles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fdde957-e1ec-42e4-8b08-a9af01e0da6b) - [Video: An 18-year-old girl lost her life after following a random YouTube diet. This is the dark side of diet culture. I share this story as a humble request to stop following random diets and seek expert guidance. Spreading awareness can save lives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dc80928-9432-4d70-8081-d42d2c9d6b44) - [Video: The "fat first vs. fruit first" debate is everywhere. I explain why starting your day with healthy fats like soaked nuts helps stabilize blood sugar, while fruit first can cause an insulin spike, especially for those with hormone issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/183e1267-56b6-4a22-8dda-2b7f0231083e) - [Video: Do carbs make you gain weight? The truth is, the type of carbs you eat matters more. I explain the difference between refined carbs and complex carbs from whole foods, which can actually support a healthy weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c08a3e44-a847-4373-9fdf-dcc9f28f478a) - [Video: Is your daily coffee helping or harming your productivity? While it can provide a short-term boost, relying on too much caffeine can lead to anxiety and disrupted sleep. I explain how to find a healthy balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5137541e-3b36-43b1-9052-b3b3b2c733f2) ### [My Story & Philosophy](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/my-story-philosophy) - ![Speaking to a room full of dietitians, I shared my philosophy. The future of nutrition is not calorie calculation; it is metabolic stewardship. We are the protectors of biological function, and that is what my practice is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f3482bd-81ff-4a06-a56a-9447144e3cb8) - [Video: For the longest time, I believed success meant shrinking myself to fit someone else's idea of perfect. In my TEDx talk, I share how I found real success by expanding my knowledge, my self-worth, and my purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e96c0b29-1702-435e-8d69-c342bf7d0829) - [Video: This is not just a story of weight loss. It's a story of lifting the emotional, mental, and generational weight that holds women back. In my TEDx talk, I share my journey from being fat-shamed to becoming a health coach and a voice for women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9066bd9b-95c0-4a3c-a02d-ecaaa4dd957d) - [Video: *Jan hit mein jaari*. Society will always have a problem with your size. Now, naturally thin girls are chasing cosmetic weight gain. Body trends will keep changing. Don't be a trend, be well. Focus on how you feel, not just how you look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb676040-053f-4045-a80a-c7008d596ea7) - [Video: A handwritten note to you. Your body doesn't need a quick fix; it needs consistent care, not constant confusion. Remember, fad diets shrink your plate, not your problems. Let's nourish our bodies right.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d34e3140-2a1c-4235-a01e-d17069267b08) - [Video: After 13 years in nutrition, here's the truth: most people waste energy on the wrong things. Forget trendy fixes and come back to the four basics that truly matter: nutrition, movement, sleep, and stress management. Your future self will thank you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6af631d1-9b69-436b-96c2-90122e3ccf98) ### [Additional Wellness Tips](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health/additional-wellness-tips) - [Video: Every winter, I consciously upgrade my grocery list for immunity and warmth. I share my top five essentials, including sweet potatoes for steady energy, mulethi for hormonal balance, and bajra to keep the body warm from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9bbb487-50ac-4647-8185-1f9fd1de3bbd) - [Video: This winter, add these three superfoods to your diet for warmth, immunity, and a skin glow. I explain the benefits of jaggery for digestion, sesame seeds for energy, and amla for a vitamin C boost. These are our *dadi-nani* traditional secrets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/153544a9-96b2-44df-9afe-a6699d9fe37d) - [Video: Protein shakes aren't just for gym boys; women need them even more. I explain six reasons why, including support for muscle and strength, bone health, hormone balance, and weight management.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/488e48b2-94a6-4268-a31b-62e6bafcf477) - ![Looking for foods that have almost zero calories but keep you full? This carousel highlights light yet powerful options like strawberries and other vegetables that can help you stay on track without feeling deprived.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17b0d0dc-faa3-4df3-af0f-5b2c5aa0f660) - [Video: Not every time you eat is it hunger. I explain the three types of eating: hunger eating, habit eating, and emotional eating. Asking yourself "Am I hungry?" can change your relationship with food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2d33144-48cf-487c-b3d7-5a3fad891fa1) - ![Think lauki is a boring sabzi? Think again. This carousel reveals why bottle gourd is a superfood that deserves a spot on your plate, from calming your mind to boosting your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b592c36f-6e9e-40ee-9b0e-ae827cac67d7) - [Video: Did you know that eating the right nut at the right time can boost its benefits? I share the perfect timings for different nuts, like almonds in the morning for a sharp brain and walnuts in the evening for better sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/357616be-01e1-42c1-ad44-3b6f0ffd3e0a) - [Video: As we observe National Nutrition Month, let's remember that nutrition is about lifestyle, not just food. I share tips on how to truly eat balanced by adding variety, staying hydrated, and practicing mindful eating to build a nourished India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/babde2aa-4e69-4293-8a8a-9d960a20c8e0) - ![Good nutrition isn't about eating less, it's about eating right. This is a powerful reminder that true well-being comes from understanding the science-backed truths about how our bodies function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cff6562-a18c-44f2-ab65-c89ac091ed92) - ![Here is some nutrition advice you didn't know you needed today. I share subtle yet powerful insights, from the link between hydration and fatigue to the connection between gut health and your mood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08a10cc8-5683-4150-b52f-8c60e8f25769) - ![Your fatigue might be a hydration issue, not a sleep problem. Even mild dehydration can reduce energy, focus, and mood. I always recommend starting your day with 1-2 glasses of water before your coffee or tea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad109384-c352-4540-836a-8f5aa0fb02bc) - [Video: This is your sign to take your health seriously in your 30s. I show two different versions of a woman at 30: one nourished and active, the other tired and stressed. Your 30s can be your glow-up decade if you prioritize your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ccb3cbd-20d2-491a-9c5e-f6cea9e6d14e) - [Video: Do you want to know how you can live to 90+ with energy and peace? I share nine habits for aging gracefully, including eating mindfully, moving every day, and staying socially connected.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33f2fb41-decf-42a8-ab30-41b2618ea385) - [Video: Feeling like your brain is running on 5% battery? I share the five brain-boosting supplements that have helped me and my clients feel more alert and mentally sharp, including magnesium, creatine, and omega-3s.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2032a12-4874-43af-8109-5cd62aad8072) - [Video: We've been taught to fear the sun, but it's the doctor in the sky. Sunlight triggers the production of Vitamin D, a powerful nutrient that can slow down and even reprogram unhealthy cells. It's time we respect its medicinal qualities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/feded637-bb13-4bde-9826-6e4bbc75c04f) - [Video: This summer, invest in your health with pure silver. I explain the ancient Ayurvedic practice of drinking silver-infused water to balance hormones, boost metabolism, and keep the body cool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8141f0c3-9500-4da5-b7d0-d8d2a1ffe0f0) - [Video: Your body is always sending you signals. I share quick food hacks for common problems: a banana for fatigue, an orange for low immunity, blueberries for brain fog, and almonds for hair fall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5ecbdd5-468a-47f0-af99-c6f56f852304) - [Video: This Mother's Day, gift your mom more than flowers; gift her health. I share five silent health issues our mothers face and how you can help them with nourishing foods and simple lifestyle changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fd7356e-0044-4afb-a1de-89034c9c149c) - [Video: Ready to upgrade your health one seed at a time? This video showcases five powerful seed waters and their benefits for your energy, skin, and digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54170afd-b3de-4a9e-97ba-75bb25dc007d) - [Video: Having trouble falling asleep? Try this simple, natural remedy: warm milk with a pinch of nutmeg. I explain how this soothing bedtime drink helps relax your mind and body for a restful night.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0dee381-d8f9-446f-bada-7537d66ca78e) - [Video: Start your day the right way with these five powerful things on an empty stomach. I recommend soaked almonds, amla shots, and chia seed water to improve digestion, boost immunity, and give your skin a glow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a244d16-ba91-46cb-a627-058fa374a3c4) - [Video: A simple glass of lemon water is more than just a refreshing drink. I explain how its phytonutrients and vitamin C can enhance iron absorption, boost collagen, and strengthen your immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a71f4986-4cd8-4f26-9709-f813816226ce) - [Video: Let's make this December unforgettable for your health. I share four tips for a winter glow and strong immunity, including sipping on ginger-lemon water, starting a daily walk, and including fermented foods for gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bedca759-44b9-4767-931d-76e73d888312) - ![Start your morning with drinks that boost energy and improve digestion. This post covers the benefits of jeera water, methidana water, and cinnamon and bay leaf tea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b123c7f5-46fd-4e19-b003-4fa6b3de9895) - ![Methidana (fenugreek) water is excellent for detoxifying your body and regulating blood sugar. I explain how to make this simple morning drink to ease digestion and reduce acid reflux.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4673562-c1ac-401c-8c65-cb22d408e89a) - [Video: Finding it hard to stick to a healthy diet? I share easy tips to help you stay on track, like planning your meals, keeping healthy snacks handy, and staying hydrated. Consistency takes time, so celebrate every small victory.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16fb1091-e6e1-4922-bf63-33580084e57c) - ![Traveling for business doesn't have to disrupt your healthy habits. Packing portable snacks like nuts, protein bars, or dry fruits is a great way to avoid unhealthy airport food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d369fa5-7c86-4858-9224-82f6f0b07bdb) - ![When traveling, use local grocery stores to your advantage. You can easily find fresh fruits, vegetables, and other healthy options to stock up on, helping you stay on track with your nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16602a17-3244-4c93-8522-884ded8ae55a) - ![The key to eating healthy while traveling is to plan ahead. I recommend researching restaurants with nutritious options in advance to avoid last-minute unhealthy choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56f9a437-1480-4e89-b6a3-7e532bd09a2c) - ![Do frequent business trips disrupt your healthy eating habits? I provide quick tips for easy, nutritious eating on a busy schedule, helping you stay energized and focused on the go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c95e5d3b-6640-447d-92b6-44232c3b20ec) - [Video: Heard that 6 hours of sleep is enough? That's a myth. I explain how a lack of sleep releases stress hormones, slows your metabolism, and increases sugar cravings. Aim for 7-9 hours for better health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1f85410-0195-438a-ad1f-29c0c642de93) - [Video: Do you know about the 9-1 rule for health? It's a simple strategy for maintaining balance. I break down what each number stands for, from 9,000 steps a day to 8 glasses of water and 7 hours of sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0277fdd-f6d2-4a3a-ab19-357d30b054a4) - ![Saffron is a functional food that can heal and nourish. Its antioxidants may improve mood and support brain health and sleep quality. I recommend soaking a few threads in water and consuming it in the morning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c546e5e4-2201-4cf6-bd9e-94803d46db40) - ![Flaxseeds are high in omega-3s and fiber, which can improve heart health and support digestion. I suggest using flaxseed powder in your chapati dough or sprinkling it on yogurt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13b4a2a5-7b8a-456d-8fe6-dff983d365f0) - ![Cinnamon is rich in antioxidants and may improve insulin sensitivity. A simple way to consume it is by sprinkling it on oatmeal, yogurt, or in hot beverages.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/115c906e-d6c8-4d22-b56f-25b2605a0516) - ![Turmeric contains curcumin, known for its anti-inflammatory properties. I recommend mixing it with milk and a pinch of black pepper for a soothing, healthy beverage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4882da54-3192-4c5c-b23d-f5087c810441) - [Video: Here are my golden rules for good health. These include exercising 40-45 minutes a day, drinking 3-4 liters of water, adding protein to every meal, and always being good to yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50c385d1-8912-4711-89d7-41c728e7b980) - ![You can make a positive impact on your health without sacrificing joy. Choose nourishing foods that make you feel good inside and out. This is especially important if you are managing pre-diabetes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/212a8d17-3b58-4889-904d-43943aa74af2) - [Video: Exercise is your ultimate anti-aging strategy. It boosts oxygen to your skin cells, releases mood-lifting endorphins, and enhances blood flow to sustain youthful energy. Commit to exercise for a vibrant, youthful you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d79f4e7-157b-4b7b-94a9-9d037d7edfd1) - [Video: My vote for the best summer fruit goes to watermelon. It's hydrating, low-calorie, and packed with nutrients that support heart health, skin, and digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d799012f-2271-4c70-8299-f7c686461b7f) - ![Beat the summer heat with these refreshing and hydrating foods. I recommend sattu, watermelon, cucumber, and dahi poha to stay cool and nourished.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7c24942-df46-4585-b618-1ff1f46ad0b0) ## Meet your expert [Nidhi Nigam](https://mytribe.in/nutrify.with.nidhi) ### My story Mujhe bachpan ki Diwali yaad hai, mummy ke haath ka kalakand aur kitchen ki meethi khushboo. Aaj bhi jab kuch meetha banta hai, toh bas tradition aur pyaar dono mil jaate hain. Main 45 ki hoon, sabse fit abhi hoon, par 20s mein yeh sab pata hota toh kya baat thi! Har season, ghar mein koi na koi craving aa hi jaati hai - strawberry ho ya kuch aur, main healthy twist laa hi deti hoon. Smart choices, bas yahi hai mantra. ### My work - **Personalized Diet & Health Coaching**: One-on-one plans for fat loss, diabetes, PCOS, thyroid, pregnancy nutrition - all with home food. - **No Fad Diets, Only Real Food**: Crash diets nahi, balanced home-cooked meal plans. Weight loss bina guilt ke, real life ke hisaab se. - **Simple Steps, Real Results**: Sab kuch apne kitchen se - no fancy stuff. Plan is practical, step-by-step, for lasting change. - **For Anyone Tired of Quick Fixes**: Chaahe bride ho ya working professional, ya hormonal issues - goal hai heal karna, not punish. ## More services from Nidhi Nigam - [Nutritional Therapy for Chronic Conditions](https://mytribe.in/nutrify.with.nidhi/nutritional-therapy-for-chronic-conditions) · ₹3-10K per month (estimate) - [Personalized Weight & Fat Loss Coaching](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching) · ₹4-10K per month (estimate) - [Digestive Health & Wellness Coaching](https://mytribe.in/nutrify.with.nidhi/digestive-health-wellness-coaching) · ₹1,000-5,000 per session (estimate) ## Experts similar to Nidhi Nigam on mytribe - [Women's Health Nutrition by Shona Prabhu](https://mytribe.in/nutrifymydiet/women-s-health-nutrition) · ₹1,500-5,000 per consultation/session (estimate) · NutrifyMyDiet | Sports & Lifestyle Nutritionist & Dietitian | Weight Loss & Performance - [Holistic Nutrition Coaching by Punam Prasad](https://mytribe.in/getfitwithpunam/holistic-nutrition-coaching) · ₹2,500-8,000 per month (estimate) - [Personalized Clinical Nutrition Coaching by Gauravi Vinay](https://mytribe.in/gauravi_vinay/personalized-clinical-nutrition-coaching) · ₹3,000-8,000 per month (estimate) · India - [Clinical Nutrition & Lifestyle Coaching by Anupama Menon](https://mytribe.in/theanupamamenon/clinical-nutrition-lifestyle-coaching) · ₹8-25K per month (estimate) · Anupama Menon | Decode Your Health | Best Dietitian Nutritionist in Bangalore - [Nutritional Education & Wellness Coaching by Vijeta Goyal](https://mytribe.in/nourish_thrive_transform/nutritional-education-wellness-coaching) · ₹2,000-6,000 per month (estimate) · Bengaluru - [Personalized Nutrition Consultation by Nikita Suresh](https://mytribe.in/nikynutrition/personalized-nutrition-consultation) · ₹1,200-4,500 per online consultation session (estimate) - [Personalized Nutrition & Wellness Coaching by Pramila Mundra](https://mytribe.in/pamz_nutrition/personalized-nutrition-wellness-coaching) · ₹4-12K per month (estimate) · Adarsh Palm Retreat - [Holistic Weight Management by Krishnaveni Kasturi](https://mytribe.in/nutritionist_krishnaveni/holistic-weight-management) · ₹3-10K per month (estimate) - [Weight Management & Lifestyle Nutrition by Anu Gayathri](https://mytribe.in/nutritionist.anu/weight-management-lifestyle-nutrition) · ₹2,000-6,000 per month (estimate) - [Women's Holistic Nutrition & Wellness Coaching by Kirti Yadav](https://mytribe.in/plantbasednutritionistkirti/women-s-holistic-nutrition-wellness-coaching) · ₹6-16K per 2-month program (estimate) - [Nutrition Coaching for Sustainable Results by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/nutrition-coaching-for-sustainable-results) · ₹1,500-8,000 per month (estimate) · India - [Personalized Nutrition Coaching by FitWithPari](https://mytribe.in/fitwith_pari/personalized-nutrition-coaching) · ₹2,500-7,000 per month (estimate) ## Book To book Nidhi Nigam, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Nutrition%20Coaching%20for%20Women's%20Health%20by%20Nidhi%20Nigam.)