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![Please know that I have nothing to do with this supplement but I have seen it working really well for my clients.
You might think that eating chicken, fish, or beef gives you enough iron, but that’s not always the case. Even meat eaters can have low iron levels and may need supplements. Here’s why:
🩸 Iron from food comes in two forms: Heme and Non-heme.
Heme is easier for your body to absorb and Found in animal products ✅
Non-Heme Iron, Found in plant-based foods and some animal products, it’s harder for your body to absorb 🥦
Even though heme iron is better absorbed, it’s not absorbed as efficiently as you might think. Let’s break it down with some examples:
🍗 Chicken: Contains about 1.3 mg of iron per 100 grams. The absorption rate for heme iron is around 15-35%. This means from 1.3mg, your body might absorb between 0.19 mg to 0.45 mg.
🐟 Fish: Contains around 0.5 mg of iron per 100 grams. With the same absorption rate of 15-35%, your body might absorb between 0.075 mg and 0.175 mg.
🥩 Beef: Contains about 2.6 mg of iron per 100 grams. The absorption rate of 15-35% means you could absorb between 0.39 mg and 0.91 mg.
Even though the daily recommended iron intake is 14-15 mg for woman and slightly higher when you’re menstruating (about 18-19g), it’s unrealistic to rely on eating large amounts of chicken, fish, and beef daily to meet your iron needs.
❌ The reason why you might you get enough Iron is because we’ve been told Heme Iron is obtained from meat but the reality is that only specific kind of meat which is organ meat or oysters only provide high amounts of iron!
And yes don't supplement blindly. Check your entire iron panel also look at your b12 & work on gut issues too because these have to be in place for you to absorb the iron.
Post your questions below! I'll answer 👇🏻❤️
#lowiron #irondeficiency #guthealth #ironsupplement
( Iron Supplement , Low Iron , Iron Loss , Iron Deficiency, Gut Health )]()
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2025-10-03 20:03:05
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![Share this with someone a new mom who needs this! ❤️
After pregnancy, most women either desperately want to lose weight… or are constantly told by friends and family that they “should.”
Losing weight after birth isn’t just about willpower or “getting back in shape.” Your body has just gone through the most demanding physiological event of your life. Hormones shift. Thyroid issues often show up. Gestational diabetes doesn’t always disappear. Inflammation lingers. All of this makes fat loss much harder than anyone admits.
And pregnancy itself? It’s never just 9 months. It’s the 3 months before those 9 where you build nutrient reserves… and the 3 months after birth when your body desperately needs support. How you treat those windows decides how well you recover, how much energy you have, and yes how sustainable your weight loss will be.
At The ONE Program, I see it all the time: women showing up postpartum exhausted, with thyroid shifts, insulin resistance, and pressure from every direction to “bounce back.” What they actually need is right support with food & lifestyle + sometimes correct supplements right to rebuild forward not just shrink back.
If you're someone who resonates and need help with your postpartum journey, we can help you - Book a Consulation call to chat with us. (Link in bio ❤️)
#pregnancy #healthypregnancy #weightloss #pospartum
( Weightloss after Pregnancy, Postpartum Weightloss , Healthy Pregnancy)]()
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2025-10-02 20:02:40
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![🧪 Stop biotin before thyroid tests
Biotin can confuse the thyroid report and make it look like your numbers are “off.” Pause it for 2–3 days (longer if you take high doses).
💊 Don’t take fish oil and zinc at the same time
This combo especially on an empty stomach causes nausea. Take zinc with food and leave a 2–3 hour gap from fish oil.
🪫Magnesium and high blood pressure
Magnesium usually helps blood pressure. The caution is when you’re already on BP medication (you can feel extra light-headed).
🦠Skip iron during infections
When you’re sick, your body naturally blocks iron because many bugs thrive on it. Let the infection settle, then restart iron based on your labs.
🍊 Avoid high-dose vitamin C before glucose checks
Mega vitamin C can throw off finger-prick sugar meters. Skip big doses the day before a test, or use a lab blood draw if you’ve taken it.
⚡Skip ashwagandha on anti-anxiety meds
Both calm your nervous system, so together they can make you too drowsy or amplify effects. If you still want to use it, do it under guidance and start low.
Tell me - which supplement combos or common supplement doubts are you confused about? I’ll take some time out respond. 👇🏻❤️💬
#rashichowdhary #nutritioninsync #supplements #guthealth #weightloss #pcos
( Supplements , Biohacking , Nutrient Deficiencies, Gut Health , PCOS , Gut Health , Health Tips )]()
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2025-09-30 20:14:05
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![Endometriosis isn’t rare. It affects 1 in 10 women. And yet most of us wait 7–8 years to get a name for what we’ve been feeling. The “average diagnosis age” is 27 not because it starts at 27, but because for years we’re told our pain is normal, or that we’re too sensitive, or that it’s “just stress.”
What frustrates me most isn’t just the delay it’s how little we invest in answers. Endo is everywhere, but the research isn’t. And when funding does show up, it sometimes goes to questions that don’t help anyone get diagnosed faster or hurt less. We deserve better than that.
This month feels personal in a new way. rash.in.a.flash is running the Amsterdam Marathon in October to raise awareness for endometriosis.
She’s run a couple of marathons before and made herself a promise to give every single one a bigger meaning by running for a cause that matters. From running for mental health to helping children with disabilities access sport, this year she’s running for endometriosis. This run is for faster diagnoses and building real awareness, and most importantly in honor of her mom who lived with it silently years ago.
If this resonates with you and you’d like to support, the link to donate is in my bio. ❤️
#endometriosis #endometriosisawareness #runforendo]()
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2025-09-28 20:37:33
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![💨 Dals can bloat some of us with a sensitive gut because of the lectins they contain. It doesn’t mean you don’t eat it, it just means you figure a way around to reduce those lectins.
And Here’s the process to remove lectins and avoid a bad gut tomorrow -
1. Soak them overnight with 1 Tbsp of ACV (with the mother) and water, like you would normally. But make sure it’s soaked Overnight.
2. Overcook your dals, specially the bigger ones like Urad & Chana dal.
3. Add ginger and hing to your preparation to ease digestion.
4. Try smaller dals like Moong dal or Masoor dal first - they will work better than bigger pulses and legumes like Rajma, Chana and Butter Beans
5. If none of these work, and you are vegan / vegetarian - please find a way to fix your gut issues first, because you can’t avoid them for too long. You’ll have to find a way to get enough protein in.
We specialize in helping you heal your gut and reduce inflammation through our 15-day Gut Cleanse Program.
❤️ Sign up for the Gut Cleanse starting on 3rd of October and we can help you Heal you GUT ❤️
Take the quiz to know if you're eligible - Link In Bio ✨
Got more questions? Post them below!👇🏻
#gutcleanse #antiinflammatory #healing #wholefood]()
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2025-09-26 21:12:41
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![I survived endometriosis, a painful, often misunderstood and a misdiagnosed condition. But I refused to be silenced or dismissed as just a “drama queen” instead I found answers for healing better when there were very limited options present.
And here’s what I want you to know too from my personal experience -
1. Being on birth control (OCP’s) should not be a a life sentence for women with endometriosis , instead try changing your lifestyle , food & a lot of inner work - this is a long process but it definitely helps.
2. Conception cannot be the only cure for someone who is not even married or in a bad marriage
3. Excruciating pain during periods is NOT NORMAL
Every endometriosis case is different please talk to your gynaec & see what options can work best for you!
Tell me what did I miss or what did your doctor tell you in the comments below 👇🏻
#endometriosis #healingendo #antiinflammatory #endosupport]()
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2025-09-25 20:35:50
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![The 15-Day Fat Loss Kickstarter, we don’t count calories. We create a smart deficit by balancing blood sugar, keeping protein high, and building meals that work with your body, not against it.
Inside, there are 3 levels. Start wherever you like or take our readiness form so we can guide you to the level that fits your current state, eating habits, and relationship with food.
You’ll learn habits you can keep for life. It’s a launchpad not just for fat loss, but for eating without fear, stress, or obsession.
🚨 Next Batch starts from 3rd October.
Comment]()
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2025-09-23 20:23:37
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![Save this GUIDE for some common millets you can choose based on your goals ⬇️
✅ Easy to Digest - Samak Rice
✅ Protein - Quinoa (This is a pseudo cereal but it's a great option to consider)
✅ High Fibre - Jowar or Bajra ( Avoid polished flours as it removes all the fibre )
✅ Low Glycemic Load - Little Millet if you can find or stick to Barnyard Millet
✅ Rich in Calcium - Ragi
And if you can't digest millets or bloat after high fibre meals that are typically]()
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2025-09-22 19:51:10
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![This doesn’t mean eat everything you want , Some of my clients go keto & go very low on carbs that doesn’t serve them either. All you need is to have the right food & lifestyle plus these simple strategies can help.
Here are 3 tests to run to know if you have Insulin Resistant PCOS
✅Fasting Insulin Optimal levels : 8-10 mIU/mL
✅Post Prandial Insulin taken 2 hours after having a meal. Optimal Levels : < 60 mIU/mL
✅️ HOMA IR : This tells you how hard your body needs to work to metabolize glucose. Optimal levels : < 1.5
70% women with PCOS have elevated insulin levels which can wreck havoc on your hormonal rhythm and can really mess with your ovaries because it can :
1. Boost testosterone production instead of estradiol, which can mess up ovulation.
2. Triggers more LH production and lowers SHBG, leading to higher free testosterone levels.
3. Pushes excess glucose to be stored as fat, making you gain weight + not letting you lose it easily!
All of this translates to symptoms like male patterned hair loss, acne , weight gain, irregular cycles.
Clip by chandnimimic
Tell in the comments which symptoms are you struggling with and I can help you also have you tried any of these supplements ? ❤️👇🏻
#pcos #sugarcraving ##pcosweightlossjourney #lowcarb
( Tips for Sugar Cravings , Pcos weightloss, Weightloss Tips )]()
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2025-09-18 20:25:25
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![Endometriosis is a recurring condition and now we know it’s not just gynecological condition, it’s related to your genetics and/or even autoimmunity.
I did A LOT, made too many many changes in my life. And I am in no way saying this will work for you to avoid a relapse or that you should not take OCP’s but you can start with these to help..
Every Endo journey whether it’s me or other women I’ve helped - looks different. A lot of times women come to us with terrible symptoms, and have no idea that they’re dealing with Endo. It takes about 8 years to diagnose Endometriosis (Not because it’s rare, but because women’s pain keeps getting dismissed) - so I always advise women with severe period pain, symptoms like pain during urination, sex, heavy bleeding, or spotting to get these tests done:
✅ Hs CRP
✅ Transvaginal Ultrasound
✅ Pelvic MRI
✅ CA125
If you’ve made changes to your lifestyle & three cycles passed with no change, it’s not you and MAYBE you need to dig deeper.
Book a consultation call if you feel you need more help - Link in bio 🔗 or share this post in my DM’s & our team will help you speak with one of my nutritionists and we can figure out what’s going on - together
Post your questions below , I’ll answer! ❤️
#endometriosis #healthy #hormonalimbalance]()
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2025-09-16 21:06:50
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![I’m not saying “more chromosomes = toxic.” With wheat, those polyploid shifts (more chromosomes) changed the gluten–gliadin balance; pair that with modern processing and higher exposure and some bodies feel that it is harder to digest. We also eat more flour now, and many packaged foods add vital wheat gluten, so the overall load is higher than what our ancestors saw.
This isn’t me telling everyone to quit wheat. The type you eat, how much, and how it’s milled/fermented have all changed - so your body’s response have changed too.
The best way is to judge whether it’s working for you or not is to try eliminating it & them reintroduce back to understand you symptoms.
That’s what we do at the Gut Cleanse , we eliminate all inflammatory foods for 15 days + focus on addition on anti-inflammatory so you give your gut lining a chance to calm down and renew with the right foods.
If you struggle digesting wheat or have gut issues like bloating, constipation , acid reflux the you need to check your inflammatory score. Take a short quiz ( Link in Bio🔗❤️ )
Tell me in the comments if you notice any gut issues or symptoms with wheat or any specific foods? 👇🏻
#guthealth #inflammationrelief #antiinflammatorydiet #wheat]()
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2025-09-15 20:08:56
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![This brownie cookie recipe hits the spot. Yes , it has a bit of coconut sugar, but it's made with 5 simple clean ingredients and and none of the store-bought nasties.
I care about three things when I share recipes: your hunger & your heart (so you feel satisfied & don't give up on the foods you love) and your hormones (steady energy, no sugar crashes & happy gut). This cookie checks those boxes.
You can have this on the Fat Loss Kickstarter program and more such fat-loss recipes which are easy , doable recipes you can actually live with, not just look at.
Comment]()
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2025-09-13 19:50:59
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This brownie cooki..
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![1. If you’re metabolically healthy, then the stuff on the right-hand side will serve you really well, and you must do it. I have nothing against carbs, but as per data, Indians dealing with fatty liver, PCOS, diabetes, and prediabetes - it clearly tells us that we do not process carbs well, and clearly the way we eat needs to change.
2. In no way am I saying do keto. Have your carbs BUT also know your carbs and pair them well. Know what really is actually high-protein and what’s not.
3. I’ll post simple, Indian, doable recipes that help you reach this ratio without having to give up on foods you love. These recipes will help you achieve a minimum of 60–70 g of protein per day because that’s what you should consume at the least (if it suits your gut).
4. If you’re someone struggling to digest protein and you'll know this if you bloat, feel heavy or have gut issues after having protein then work on your gut first. It’s a sign that your gut is inflamed and chances are your body isn’t absorbing or putting that protein to use like it should. That’s what we exactly help you with during the Gut Cleanse Program, healing the gut from the root up so you can eventually improve your protein tolerance too.
🗓️ Next batch starts 16th September. Link in bio 🔗💬
Tell me in the comments which foods you need protein to carbs ratio clarity on and I'll help you! 👇🏻❤️
#highproteinmeals #lowcarbrecipes #lowcarb #guthealth #fattyliver #pcos #highbloodsugar
( High Protein, High Protein recipes , Healthy Meals , Low Carb Recipes )]()
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2025-09-11 20:02:44
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![Food isn’t just fuel. It’s love, memories, comfort. And Sometimes it’s too much, sometimes too little — depending on what’s going on inside us. But at the end of the day, food is how we show ourselves love… far beyond macros and caloriesss!
What I’ve learnt is that the way we eat always reflects the way we love ourselves!
And after doing this work for 18 years.. I feel like I don’t want to see women shrink themselves anymore — not their bodies, not their joy. I want us to live in a world where food feels safe, where self-worth isn’t measured in calories, where every bite is an act of love instead of punishment. That’s the freedom we all deserve.
What’s a meal that makes you feel truly loved and cared for ? Tell me in the comments!]()
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2025-09-09 12:32:06
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![Share THIS with someone who needs to add more nutrients to their meals! ❤️
Chia microgreens can have up to 2x more magnesium than seeds, 10x more antioxidants (even more than blueberries!), 3x more iron than chia seeds, plus higher calcium & vitamin C.
Basically, its one of the simplest and easiest superfood you can add to your daily meals.
On the 15-days Gut Cleanse we do add chia seeds in some cases struggling with extreme constipation and chia microgreens can be a part of the Enrich Phase, once you’ve done the anti-inflammatory plan for 15 days.
Next Gut Cleanse Batch begins from 16th September ( Take the Inflammatory score quiz today 👉🏻 Link in Bio & Highlights 🔗❤️)
Ps : I have grown microgreens in soild but these can also be grown easily in a glass container with wet/moist paper towels
Post your questions in the comments below & tell me if you’ve ever tried microgreens ? ❤️👇🏻
#microgreens #superfoods #gutcleanse #guthealth #anti-inflammatory #inflammation
( Microgreens , Gut Cleanse , Gut Health , Inflammation, Anti-inflammatory Food , Anti-inflammatory)]()
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2025-09-07 20:00:56
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![Share this with your Father, Partner , Son or Husband ❤️
1. Omega 3 with DHA : Your brain is made of nearly 60% fat and DHA the most abundant omega-3 fatty acid makes up the wiring of your brain. Think of DHA as the insulation around your brain wires without it, your mental circuits will short out. Test Omega‑3 index or blood DHA levels, then charge up with daily 500–700 mg DHA. Algal oil is a great option. DO NOT rely on flax alone. Most Indian men need Omega 3 especially with DHA of 500 - 700 mg
2. Zinc - Climate change & elevated CO₂ is reducing nutrient density in the soil. This Zinc Soil Trap means even if you eat well, food doesn't have enough zinc. Toxic waste from the industries pollutes the soil shuts down plant uptake of zinc and other minerals leading to nutrients even at elevated soil zinc levels. Check your levels , look for signs of deficiency , test your levels and if required supplement with a good quality Zinc Citrate or Gluconate.
3. B complex - Stress, alcohol, OCPs, metformin, PPIs, and ultra-processed diets burns through your B-vitamins. Even if you take only B12, you can still be short on B1, B2, B3, B5, B6, folate and that shows up on your energy , mood & immunity. Don’t just top up B12. Use a balanced B-complex in the morning and feel the difference
Have Questions or want brand recommendations? Drop them below. 👇🏻✅️
Ps : Please check with your healthcare provider , do necessary tests before starting any supplements.
The brands shows in the video are not the one's I usually recommend, the images were used for simple representation
#supplements #indiansupplements #antiinflammatory #weightloss #menshealth #biohacking #omega3 #vitb12]()
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2025-09-04 19:58:58
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![How many of you have caught yourself doing the same thing? 🥲❤️
Drop your story in the comments this little corner stays safe. No judgement, only love.
I’m not here to push timelines. I’m here to remind you that you have options. You can support your body and your hormones whether you’re freezing your eggs, trying to boost fertility, or just want steady cycles so you can be your best self without feeling rushed into anything.
Here’s what to focus on:
✅ Fix your periods:
If your cycles are long or short, there’s no cervical mucus, or bleeding is heavy, your hormones are waving a flag. When hormones are off, ovulation can get irregular and ovulation isn’t just about fertility; it’s a monthly vital sign for overall health.
✅ Refill your nutrient tank:
When you’re low on key nutrients (especially Vitamin D , Iron , Zinc) , your body treats ovulation as optional to conserve resources.
Comment “Girl Math” to get a Consultation Call if you’re looking personalized help while navigating fertility, hormones, or just want to feel like yourself again.
And share your questions and stories below 🤍]()
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2025-09-02 19:56:08
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![It’s not easy to get out of this toxic habit even though you really really with all your mind know that’s it’s not for you!
I hope you’re able to have the strength to do the best you can for yourself!
Be honest—did your toxic relationship ever make you do things you’d never normally do? ❤️👇🏻💬
#toxicrelationships #toxic #mentalhealth
#stress]()
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2025-08-31 20:07:08
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![❤️ Magnesium powers 500+ enzyme reactions—no wonder so many women I see are running low. There isn’t a one-size-fits-all supplement: I reach for citrate when we’re working on gut motility, and glycinate when sleep or anxiety needs support.
❤️ Vitamin D: sunshine alone isn’t a strategy. I want your 25-OH D above 60 (ng/mL). “Normal” at 20–30 is not the same as optimal. Better vitamin D means better immunity, steadier mood, and easier fat loss. Low levels are linked with higher body fat, low AMH, and more.
❤️ Iron: chicken, fish, and beef aren’t as iron-dense as most people think—typically ~1.3–2.6 mg per serving. The real deal iron comes from oysters and organ meats, which most of us don’t eat daily. So yes, even meat-eaters can run low and may need to supplement. Of course - do a complete iron panel before starting supplements.
Questions or want tailored recs? Drop them below. 👇🏻✅️
Ps : Please check with your healthcare provider , do necessary tests before starting any supplements.
#supplements #vitaminD #indiansupplements #antiinflammatory #weightloss #womenshealth]()
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2025-08-29 20:09:39
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![Save this GUIDE for next time if you’re looking for vegetarian protein sources.
Each one gives ~18–20 g protein. Yes , macros will differ for veg options and some sources might often come with a lot more carbs than non-veg for the same amount of protein. So just build your plate accordingly - I'll be posting a video soon on this with a simple rule that helps you maintain your protein to carb ratio.
Post your questions below & Comment if you want clarity on any other protein source 👇🏻❤️💬
#vegetarian #vegprotein #highprotein #highproteinrecipes #easyrecipes
( Vegetarian Swaps , High Protein , High Protein Recipes , Easy Recipes , Veg v/s Non Veg , Protein Swaps )]()
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2025-08-26 19:58:31
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Save thi..
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![When I first started shopplaay, the idea was simple: make chocolate you can actually feel good about eating daily. Pops were our way of stretching that idea into ice cream - indulgent, plaayful, but still 100% clean at the core.
And now, they’re up on noon_uae 🙌🏽 Which means you don’t have to plan, stock, or wait…you can just crave, tap, and they show up. Exactly how indulgence should be.
Grab yours now and tell me what you think!!
#noon #healthychocolate #healthyicecream #guiltfree]()
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2025-08-22 20:29:49
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When I first ..
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![This is how we include vegetables in the 15-Day Gut Cleanse when you want to heal your gut with anti-inflammatory meals but without boring veggies.
Don't get me wrong , stir fries are great but they can be boring & when fiber isn’t cooked through, it stays tough and harder to digest for an inflamed gut.
BUT this recipe will help you sneak in more veggies which your gut can handle. & when you do this your microbiome can start to shift for good in just 24-48 hours!
Comment]()
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2025-08-21 20:27:37
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This is ho..
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![On an average a woman has about 486 periods in her life , Imagine the kind of pain we go through. Nearly 90% of women experience some level of period pain, and for 10%, it’s so severe it disrupts daily life—especially for someone with PCOS , endometriosis, or other hormonal imbalances.
Look this isn’t about minimizing men’s pain. But telling women not to complain about theirs? That’s just plain insensitive.
Our body isn’t just going through cramps but even the brain changes size throughout the cycle, which is why mood, energy, and emotions shift in all four phases.
So instead of calling her crazy for complaining - learn how her body and hormones work to be a better boyfriend, husband or partner that most guys wish they could be
This makes me genuinely curious—how many of you have heard comments about your mood , energy & period pain ? Share your experience in the comments. I really want to know.👇🏻💬
#periodpain #period #hormones
( Hormones , Period Pain , Healthy Period Cycles , Hormonal Imbalance )]()
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2025-08-20 20:29:54
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On..
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![Understanding your fertility starts here but it definitely doesn't end at this.
This test will determine your ability to produce fertilized eggs. An optimal range to be in is 3-4 ng/ml
But If you have PCOS and are trying to conceive, it is important to be aware of your AMH levels. Those with PCOS typically have higher levels of Anti-Mullerian hormone, which can lead to a false sense of fertility.
In no way AMH is the only predictor of your fertility. Other things like your hormones - specifically progesterone , thyroid and nutrient stores matters a lot!
The quality of your eggs play a major role and we've helped multiple women with PCOS , Endo or Slightly lower AMH levels conceive with the help of right food + lifestyle + supplements. A combination of all.
Post your questions below I'm happy to help!❤️
#Fertility #AMH #Eggcount #Fertile #PCOS #Infertility #Fertilitydiet #Fertilityfoods
( Fertility , AMH levels , PCOS , Infertility , Fertility Foods , Rashi Chowdhary , Nutritionist , Wellness Goals , Healthy Habits )]()
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2025-08-18 20:31:08
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Understanding your fe..
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![Calorie counting wasn’t invented for weight loss. It was introduced during World War I, when governments needed a way to ration food. They had to measure how much energy each person needed to survive on limited supplies.
Useful in wartime? Yes. BUT Somewhere along the way, we turned a wartime metric into the holy grail of weight loss , which is not practical for some of us..
Yes, it works. But here’s what I’ve seen for myself and hundreds of women is ,
you lose weight but you also lose your relationship with food, your happiness & food freedom pays the price.
The deficit isn’t the problem.
The problem is punishing yourself to create it with 1200-calorie days, food scales, and low-nutrient meals that keep you tired, cranky, hungry.
That’s why in the 15-Day Fat Loss Kickstarter, we don’t count calories.
We create a smart deficit by balancing blood sugar, keeping protein high, and building meals that work with your body, not against it.
Inside, there are 3 levels. Start wherever you like or take our readiness form so we can guide you to the level that fits your current state, eating habits, and relationship with food.
You’ll learn habits you can keep for life. It’s a launchpad not just for fat loss, but for eating without fear, stress, or obsession.
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2025-08-16 20:33:27
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On average, Rashi Chowdhary gets 2.6K likes and 857 comments per post. (Historical)
