Rashi Chowdhary

17/12/2025

Most women think calcium = milk.
But some of the richest calcium sources live quietly in our kitchens.

Curry leaves are one of the most calcium-dense plant foods, yet we use them like garnish, not nutrition.

This chutney changes that.
Just 2 tablespoons add plant-based calcium, along with fibre, iron, magnesium and healthy fats that support better absorption.

Curry Leaf Calcium Chutney

• 1 cup dried curry leaves
• 3 tbsp flaxseeds
• 2 tbsp chana dal or urad dal
• 3 tbsp dry coconut
• 3–4 dry red chillies
• 2–3 garlic cloves (optional)
• 1 tsp oil, salt to taste

Roast, blend, and store. That’s it.

Have it with your favorite food, just like I did.

Save this. Add it to your meals this week.



(Healthy recipe, calcium rich food, iron rich food, health and wellness, nutrition)

15/12/2025

In your 20s, this is usually the gold standard for hormones
(assuming no PCOS, endometriosis, or major hormonal imbalances):
a regular 3–7 day menstrual flow.

As you move into your mid-30s, the early phase of perimenopause begins for many women. Periods often start getting lighter—though for some, they may first become heavier before naturally reducing.

The key reason? Progesterone.

Progesterone is the first hormone to decline with age. As ovulation becomes less consistent, progesterone drops—because it’s only produced after ovulation.

Progesterone helps keep the uterine lining stable. When levels fall, the lining may build up more than usual or shed unevenly.

This is why many women start noticing:
• Increased PMS
• Anxiety or inner restlessness
• Sleep disturbances (especially night waking)
• Breast tenderness
• Bloating
• Headaches
• Lower emotional resilience

This transition isn’t sudden.
It’s gradual—and different for every woman.

From personal and clinical experience, three things that support dipping progesterone in perimenopause:

1️⃣ Manage stress
Cortisol steals progesterone. Nervous system support and adaptogens can help. Herbs like Vitex may be useful—always consult your healthcare provider first.

2️⃣ Ease up on excessive HIIT
Too much high-intensity training can spike cortisol and disrupt cycles during early perimenopause.

3️⃣ Cycle-sync, especially in the luteal phase
Earlier dinners, better sleep rhythm, and grounding carbs like sweet potato or yam make a real difference.

Perimenopause isn’t something to fix.
It’s a phase that needs awareness, softer support, and smarter care.



(Periods in your 20s, periods in your 30s, pcos, hormonal imbalance, health and wellness)

12/12/2025

What you use to clean your dishes shouldn’t add to your toxic load.

Kitchen swaps matter, especially the ones you use every single day.
If it traps moisture, holds residue, and sheds plastic, it doesn’t belong near your food.

We prefer natural coconut coir scrubbers- simple, breathable, and easier to replace without plastic guilt.

Good Indian coconut coir scrubber brands:
- Satopradhan
- Bare Necessities
- Brown Living
- The Better Home

Small change. Big hygiene upgrade.
Save this for your next restock.



(bacteria in kitchen sponge, plastic free dish washing, eco friendly kitchen swaps, kitchen hacks, kitchen hygiene)

10/12/2025

If food can cover most of your daily nutrition…
why are so many people still deficient?

Because eating the nutrient ≠ absorbing the nutrient.

Here are the 4 mistakes that make your multivitamin feel “essential” 👇

❌ You eat the right food at the wrong time
Calcium + iron together cancel each other out.
Paneer paratha + chai? Great taste, zero absorption.

❌ You don’t pair nutrients correctly
Iron needs Vitamin C.
Zinc needs protein.
Iodine needs selenium.
Without these pairings, your food doesn’t convert.

❌ You don’t eat enough quantity
A sprinkle of seeds is not a source.
Most nutrients have minimum thresholds before they make a difference.

❌ You repeat the same foods daily
Your body needs variety to complete the micronutrient wheel. Rotation matters more than obsession.

So no — the video isn’t saying “don’t take a multivitamin”.
It’s saying: don’t outsource what your plate can easily cover when eaten correctly.

Supplements are insurance.
Food is infrastructure.



(micronutrient rich foods, food vs supplements, best foods for omega 3, zinc rich foods, daily nutrient requirements, daily nutrition tips)

08/12/2025

This is the exact protocol we followed to improve his gut health and within 5 months, he felt significantly better:

Probiotics: to repopulate good bacteria and bring down Klebsiella & Streptococcus

Glutamine: to repair the gut lining and support SIgA

Curcumin: to reduce inflammation, acidity, and post-meal discomfort

Oregano oil: to control persistent bacterial overgrowth

Not everyone needs a GI Map.
It’s for cases where symptoms are stubborn and keep returning because the root cause was never identified.

So don't ignore your gut symptoms, that's how a minor imbalance turns into your entire lifestyle.



(gut cleanse program, detox diet, gut detox, holiday season, festive season, gut health)

06/12/2025

First of all it's not a paid promotion.

I genuinely recommend this B12 spray to my clients inside the ONE Program, because most women I test are deficient and don’t even know it.

Low B12 can not only cause constant fatigue and brain fog but also lead to hairfall.

This spray bypasses gut absorption issues and directly supports your B12 stores — especially if you’re vegetarian, under chronic stress, or have gut imbalances.

Which other supplement tips would you like me to share.

01/12/2025

Feeling healthy shouldn't be harder than getting healthy!

If you are facing gut issues, comment below your symptoms and I will try to decode them.



(Digestion, gut health, gut issues, nutrition, wellness)

23/08/2022

For all those who asked about how to bring down the prolactin levels.

High Prolactin levels and what you can do about it!
I really had no clue so many of you would need help with this. Recently I’ve seen a lot of clients with high prolactin which makes it extremely hard for them to lose weight at a normal pace. There are so many things you need to do before you get onto cabergoline cause most people complain that the levels go right back up once they stop the medication. As always don’t jump to the pill till you haven’t tried doing the following.
1. Start looking at the quality of fat you are consuming throughout the day. If you are still cooking your food in refined vegetable oils, peanut oil or olive oil, stop and switch to ghee, butter or coconut oil. Having the right amount of Saturated fat helps with balancing all s*x hormones including Prolactin. It’s got a lot to do with the amount of Omega 6 in vegetable oils too. They cause a lot of hormonal imbalances cause the ration between Omega 6 and omega 3 gets messed up with refined vegetable oils.
2. Please take an Omega 3 supplement. Flaxseeds and salmon won’t help. Buy an efficient supplement that has more than 500 of EPA AND DHA or don’t have it at all. I’ve done a post on this before so please have a look.
3. Check your vitamin D levels, if they are below 20, then take 50,000 IU every week to bring the levels up. Vitamin D and cholesterol are closely involved in the production of prolactin and other s*x hormones. You’ll notice how not just prolactin but other hormones like testosterone,progesterone and estrogen also balance out.
4. REDUCE your consumption of refined carbs! Start with replacing one carb in the day with a source of good fat. So skip the roti and add more ghee into your green subzi or swap your bread at dinner with some avocado, nuts or chopped olives. This can be the single most important change you make. Doesn’t mean you go to the other extreme and do keto. I’ve used semi clean keto diets with some of my clients when they hit a plateau during the process but more on that later. Coming back to carbs, remove refined sugar, extra fruits, whole wheat bread, may be even chapatis and Upma etc from your diet if you have high prolactin along with gut issues.

23/08/2022

Battling PCOS or other hormonal conditions. This is all you need to know.

Battling PCOS or other hormonal conditions? Take notes as nutritionist Rashi Choudhary tells you everything you need to know about keeping your hormones in check, and habits you need to follow for hormonal balance, healthy gut, and great food psychology.

23/08/2022

Chicken Pulao in white rice with lots of veggies on the side ❤️ Satisfying lunch still

22/08/2022

o you struggle with keeping dinners healthy ?

These 4 things are a good starting point:

✅ Say no to refined carbs!

✅ Eat your proteins, but please eat the ones that suit your gut, if they don’t, do a gut cleanse to heal your gut with anti inflammatory foods for a while.

✅ If you suffer from bloating and gas, don’t drink your soup with a spoon, sip on it from a cup.

✅ EAT your veggiieees! And keep them differnt dairy cause it’s the best way to populate your gut microbiome!

If Keeping dinner light is the hardest for you… post your questions below and I’ll answer!