Choose your condition
PMOS, earlier called PCOS
We plan balanced meals around your routine and review your cycle and health reports over time, alongside your gynaecologist's care.
Hormonal imbalance
Irregular periods, acne, hair fall, low energy and weight changes can have different causes. We use your reports and routine to plan nutrition support alongside medical care.
Menopause
We focus on protein, balanced meals, strength and sleep to support your changing needs through menopause.
What PMOS is
PMOS, which most people still know as PCOS (polycystic ovary syndrome), affects how your body handles sugar and how regularly you ovulate. That is why weight, periods, skin and hair all change together, and why food makes a real difference.
It does not go away with one diet, and it does not need one either. It needs balanced meals at steady times, good sleep and movement you keep up. We handle the food and lifestyle side. Your gynaecologist stays in charge of medication.
What is happening
Hormones control your periods, sugar levels, mood, energy and where your body stores fat. Poor sleep, long gaps between meals, too much sugar, stress and crash diets can all push them out of balance.
We review your reports and routine together, then plan practical food and lifestyle changes alongside your doctor's care.
What is happening
Estrogen is the hormone that protects your bones, heart and muscles, and keeps your sleep and body temperature steady. In the years before menopause it rises and falls unevenly, then drops for good. That drop is what brings hot flashes, broken sleep, belly fat, joint pain and faster bone loss.
Eating less makes all of that worse. The plan protects muscle and bone while fat comes down, and adds foods that gently support you as estrogen falls. Hormone therapy remains your gynaecologist's decision.
What clients arrive with
Cycles that come every 40 to 60 days, or skip a month without warning
Weight that climbed over two or three years and will not come off
Hair falling from the scalp, and growing where you do not want it
Sugar cravings after 6pm that no amount of willpower settles
Acne along the jaw and chin that keeps coming back
Tired by mid afternoon, every single day
Trying to conceive, and told to lose weight first with no plan for how
Already cut out sugar, wheat, rice and dairy, and still stuck
None of these are a willpower problem. They track back to insulin, sleep and protein, and those are the three things your plan starts with.
Enquire on WhatsAppWhat clients arrive with
Periods that come early, late or skip a month
Heavy, painful periods, or very light ones
Mood swings or low mood in the days before your period
Acne on the chin and jaw that keeps coming back
Hair fall, or hair growing where you do not want it
Tired all day, even after a full night of sleep
Belly fat that arrived with no change in eating
Sugar cravings and bloating before your period
Most of these improve when meals, sleep and stress are handled together. That is where your plan starts.
Enquire on WhatsAppWhat clients arrive with
Five or six kilos that arrived without any change in eating
Awake at 3am most nights, exhausted by afternoon
Hot flashes that make sleep and meetings harder
Knees and shoulders aching in a way they never did
Periods irregular, heavy, or stopped in the last two years
Vitamin D and B12 low on every report you have taken
Cholesterol or sugar flagged for the first time in your life
Told this is just your age and to live with it
This decade responds to protein, strength work and sleep more than to any cut in calories. That is where the plan starts.
Enquire on WhatsAppHow the plan works
First
We start with balanced meals and enough protein, including breakfast, to help manage hunger through the day.
Second
Roti, rice and poha stay. They get paired and portioned so your sugar stays steady.
Third
The plan eases in the week before your period, when cravings and bloating are real, not weakness.
Fourth
Strength work twice a week and a fixed sleep window. Both move insulin more than any supplement.
How the plan works
First
Carbs, protein, fibre and healthy fats at fixed times, so your sugar and hormones stop swinging through the day.
Second
Iron, calcium, vitamin D, B12 and magnesium from everyday Indian food, adjusted for the week before your period.
Third
A fixed sleep time and simple ways to calm stress, because both upset every other hormone.
Fourth
Walking plus two strength sessions a week, to help your body use sugar better and lift your energy.
How the plan works
First
Higher than you are used to, spread across the day, because muscle is the thing you cannot afford to lose now.
Second
Bone is being lost faster this decade. We build the plan around dairy, ragi, sesame, greens and sunlight.
Third
Soy foods like tofu, soy milk and soy chunks, plus flaxseed, act like a mild form of estrogen and can reduce hot flashes. Dinner stays early and light for better sleep.
Fourth
Not cardio for hours. Loading your muscles is what protects bone, posture and the waistline.
What we track
Foods people ask about
What we track
Foods people ask about
What we track
Foods people ask about
PMOS, Hormonal Imbalance & Menopause results
Cycle restoration
5.4 kg
Lost over 3 months
Month 2
Cycles regular without hormonal medication
Sweet cravings
Better control, day to day
Cycles became regular in the second month without any hormonal medications.
It’s been such a pleasant surprise… I truly thought I wouldn’t get my periods without taking medicines.
But after almost a year, I got my period naturally without any pill induction. This has made me feel much more motivated and confident in the process.
Renuka Goli, 31 yrs
Cycle regularity & rhythm
77.0 to 71.9 kg
Steady, sustainable fat loss alongside hormonal balance
29 day cycle
On time, after cycles with no fixed routine
Energy improved
Less fatigue and better daily functioning
It’s honestly very reassuring to see this change…
My cycle has become more consistent now, with a regular gap of around 29 days. Earlier, it wasn’t on a fixed routine, but this time it came on time.
Overall, it feels much more structured and in sync, which is a big improvement for me.
Konica Porwal, 35 yrs
Menstrual health & balance
32 day cycle
Regular again, with a good, healthy flow
Less bloating
Much more controlled before her period
Manageable cramps
Even on the first couple of days
I truly feel this change is because of the diet. My cycle has become more regular at around 32 days with a good, healthy flow.
Earlier, I used to feel quite bloated before my periods, but this time it was much more controlled, and overall I feel less inflamed internally. Even my cramps were manageable in the first couple of days. I’ve also noticed slight changes in how food tastes at times, which feels new to me, but overall my body feels more balanced and normal now.
Khyati Patel, 42 yrs
Cycle & energy improvement
No heavy bleeding
After periods that ran almost continuously for 3 months
Flow reduced
Significantly, and back to normal
More energy
After months of feeling anaemic and exhausted
It’s very surprising… I feel this change is because of the diet.
Previously, my periods were happening continuously for almost 3 months, which made me anemic and very low on energy. It was very exhausting.
Now, the flow has reduced significantly, there’s no heavy bleeding, and I feel much more energetic. It feels so much better and more normal now.
Rupa Ganguly, 41 yrs
Reduced delay & improving cycle pattern
7–8 days to 3 days
How late her period came, before and now
More predictable
Cycles settling month on month
It’s a noticeable improvement for me…
This time, my period was delayed by just 3 days, whereas earlier it used to be delayed by 7–8 days.
It feels like things are slowly settling and becoming more predictable compared to before.
Umme Ayman, 26 yrs
Menopause support & relief
Fewer hot flashes
After a very hard time with them through menopause
Better sleep
Sleep issues have improved significantly
More energy
Feels more comfortable and balanced overall
It’s honestly very reassuring to see this change… I feel it’s because of the diet.
My menopause-related symptoms like hot flashes and sleep issues have improved significantly, and I feel more comfortable, balanced, and energetic overall.
Meena Coutinho, 54 yrs
From a voice note
Hormonal health
It’s honestly very surprising… I feel this change is because of the diet.
Earlier, I used to have 4–5 days of spotting before my actual periods, and the whole cycle would stretch to around 8 days. It was very frustrating.
This time, I didn’t have any spotting at all. My periods started directly and the entire cycle finished in just 4–5 days. It feels so much better and more normal now.
Ruchi Jain, 36 yrs
What was happening
4–5 days of spotting before every period, and a whole cycle that stretched to around 8 days.
What changed
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4.9
Google rating from client reviews
Questions we get asked
No. PMOS is managed, not cured. Periods, sugar levels, skin and weight all improve with the right food and routine, and they slip again if that routine stops.
No. Both stay in the plan. What changes is the portion, what you eat them with, and the time of day.
Cycle changes vary. We track your pattern each month and review progress alongside your medical care.
Metformin is your doctor's call. Inositol only if your reports support it. We do not sell either.
Yes, and tell us at the first consultation. Plans for conception are built differently and we coordinate with your gynaecologist.
Yes. PMOS is one of our most common online programs, with appointments scheduled in advance over WhatsApp.
Questions we get asked
Irregular periods, acne, hair fall, mood swings and weight gain are common signs. Your reports confirm it, and we tell you which tests to get if any are missing.
Food, sleep and stress together make a big difference for most women. If your doctor has prescribed medicine, the plan works alongside it.
Energy and cravings often improve in the first month. Periods usually take two to three cycles to settle.
Only if your reports show a gap, such as low vitamin D, B12 or iron. We do not sell supplements.
PMOS is one type of hormonal imbalance. If your reports point to PMOS, the plan follows that path. Choose PMOS at the top of the page to read more.
Yes. Send your recent reports and we work on video, with appointments scheduled in advance over WhatsApp.
Questions we get asked
No, but the old approach stops working. Protein, strength work and sleep matter more than eating less.
That is your gynaecologist's decision. We work alongside it either way, and we never advise you to start or stop.
Yes, it can. Soy foods like tofu, soy milk and soy chunks, and flaxseed, contain phyto-estrogens: plant compounds that act like a mild form of estrogen. Eaten daily in normal food amounts, they can make hot flashes less frequent and less intense. Earlier dinners and less caffeine and alcohol help too.
If your doctor suggests one, get it. Either way we plan as though bone protection matters, because it does.
Yes, and it is the better time to start. Habits built now carry you through the next few years.
Yes. Send your recent reports and we work on video, with appointments scheduled in advance over WhatsApp.
Riddhi's note
Most women who come to me with PMOS have already cut out sugar, wheat, rice and dairy on their own. They are not eating too much. They are eating unbalanced meals, sleeping badly, and blaming themselves for cravings that are hormonal. We start by adding food back.
Riddhi, founder and lead clinical nutritionist
About the clinicRiddhi's note
Most women with hormone trouble are told it is stress, or just their age. It is usually a mix of skipped meals, poor sleep and too little of the right food. Fix those and the body settles far more than people expect.
Riddhi, founder and lead clinical nutritionist
About the clinicRiddhi's note
Women arrive in this decade having spent thirty years being told to eat less. The advice that finally works is the opposite: eat more protein, lift something heavy twice a week, and protect your sleep.
Riddhi, founder and lead clinical nutritionist
About the clinicRelated conditions
Start with a free 15-minute call to discuss your needs. Your program begins with a separate 45-minute consultation.
