Bhavana Garg

Bhavana Garg 🎓 Stanford • Harvard • Precision Nutrition • IIN
Root-Cause Nutrition | Science-Backed
Weight Loss | Thyroid | Diabetes | PCOS
DM for 1:1 Coaching

10/06/2026

Noticing Hair Fall or Weak Hair Strands?

Try these nutrient-rich bites (laddu). Rich in scalp-loving nutrients to support stronger, shinier hair from within over time and backed by science 🌿

These tiny bites are packed with Biotin, Zinc, Omega-3s, and Iron: nutrients known to support hair from within.

Bonus? They taste great too! ❤️

SCIENTIFIC REFERENCES 🔬

📚PMID: 20523772 📚PMID: 25573272
📚PMID: 28879195 📚PMID: 26808119
📚PMID: 16635664

WHY THESE INGREDIENTS?(Backed by Research)

- Zinc: supports scalp health & growth
- Omega-3s: reduce inflammation around follicles
- Biotin: strengthens strands
- Vitamin C: boosts collagen for stronger roots
- Iron: nourishes follicles and improves oxygen flow

INGREDIENTS 📝:
🌸 Walnuts (1/2 cup) - Omega-3s + Biotin + Protein
🌸 Pumpkin Seeds (1/2 cup) - Zinc + Magnesium
🌸 Black Sesame Seeds (1/2 cup) - Iron + Calcium
🌸 Moringa Powder (1 tbsp) - rich in Iron, Vitamin A, Biotin + supports keratin production
🌸 Amla Powder (1 tbsp) - Vitamin C-rich

HOW TO MAKE 👩‍🍳
1️⃣ Dry roast walnuts, sesame, and pumpkin seeds (2-3 min)
2️⃣ Blend with 10-12 soft dates to make a sticky paste
3️⃣ Add moringa & amla powder, mix well
4️⃣ Roll into laddus - store in airtight container

💡 HOW TO USE IT:
🥄 1-2 laddus daily - morning empty stomach or evening snack
⏳ Results build with consistency (3-4 weeks+)

💡 EXTRA HAIR HEALTH TIPS
✅ Hydration + protein-rich meals
✅ Scalp massage (pumpkin/castor/rosemary oil)
✅ Prioritize sleep & reduce stress
✅ Gentle combing + avoid harsh heat tools

⚠️ Disclaimer: This food-based recipe is for general wellness only. It is not a treatment or cure for any condition. Always consult a qualified healthcare provider before making dietary or lifestyle changes, especially if pregnant, breastfeeding, or on medications.

🌿 Explore more holistic, 🧬 science-led wellness tips in my profile @‌bhavanagargofficial

🌿 Herbal medicine has been used for thousands of years, and modern science continues to study many of these traditional ...
06/06/2026

🌿 Herbal medicine has been used for thousands of years, and modern science continues to study many of these traditional remedies.

Did you know that around 25% of prescription drugs worldwide are derived from plants? In fact, several modern medications were originally discovered from compounds found in medicinal plants.

Today, researchers continue to investigate herbs for their potential role in supporting overall health and wellness. Herbal medicine focuses not only on symptom management but also on overall wellbeing and prevention.

📚 SCIENTIFIC REFERENCES:
PMID: 20564545 PMID: 32065376 PMID: 24379854
PMID: 16484553 PMID: 23717767 PMID: 15489888
PMID: 11276299 PMID: 20737519 PMID: 20155996
PMID: 26268332 PMID: 17548793 PMID: 12674456
PMID: 22096322 PMID: 20347389 PMID: 27023596
PMID: 24554461

While many herbs have a long history of traditional use, modern research is helping us better understand their bioactive compounds and potential health benefits.
This carousel explores some of the most well-known medicinal herbs and the science behind their traditional use.

👇 Which medicinal herb would you like me to cover in more detail next?

⚠️ DISCLAIMER: This post is for educational purposes only and is not medical advice. Herbal products may interact with medications and may not be suitable for everyone. Always consult a qualified healthcare professional before making changes to your diet, supplements, or health routine.

✨ Follow for more science-backed wellness insights, nutrition education, and evidence-based health content.


Work With Me.I do not believe in chasing symptoms with temporary fixes.My approach focuses on understanding the root cau...
04/06/2026

Work With Me.

I do not believe in chasing symptoms with temporary fixes.

My approach focuses on understanding the root causes behind weight gain, hormonal imbalances, fatigue, gut issues, inflammation, cravings, poor sleep, metabolic dysfunction, and other chronic health concerns.

Using a science-backed, root-cause-based nutrition approach, I help people build sustainable systems that support long-term health instead of short-term restriction.

I work with:
• Weight & metabolic health concerns
• Hormonal imbalances (PCOS, thyroid, insulin resistance, menopause support)
• Gut & digestion issues
• Fatigue, inflammation, cravings, poor sleep
• Chronic and complex health concerns
• People who feel stuck despite “doing everything right”

Every plan is personalised based on your symptoms, lifestyle, routine, food preferences, blood work, medical history, and long-term goals.

Start Your Journey With Me. Link in bio.

☀️ Feeling overheated, restless, or irritable in summer?It could be due to excess body heat. And yes—your food and lifes...
02/06/2026

☀️ Feeling overheated, restless, or irritable in summer?
It could be due to excess body heat. And yes—your food and lifestyle choices can make a difference.

It is possible to support a healthy body temperature—both externally and internally🌿
Your body temperature reflects your system’s ability to manage heat. While 98.6°F is considered “normal,” a healthy range for adults is typically between 97.8°F and 99.0°F.

Usually, your hypothalamus and autonomic nervous system regulate this. But at times, external heat or internal imbalances may make you feel overheated—commonly referred to as heat stress.

📚 Scientific References:

PMID: 12056182 PMID: 38407443 PMID: 29357373
PMID: 29619387 PMID: 38628211 PMID: 23061635
PMID: 26834613

Potential triggers may include:
☀️ Hot weather
🍛 Spicy or heavy foods
🧠 Inflammation or stress
💊 Certain medications
💧 Dehydration or intense activity

You probably already know hydration is key—but there are also other science-supported ways to feel cooler and more comfortable.

This post shares 8 easy and natural tips to support thermoregulation and help your body stay balanced. These tips won’t cure a medical issue but can support comfort and thermoregulation.

👇 Let me know in the comments—which one will you try today?

⚠️ Disclaimer: This post is for informational purposes only and is not medical advice. It does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare provider before making any changes to your diet or health routine. Individual results may vary.

✨ Follow for more science-backed wellness insights, holistic nutrition tips, and evidence-based lifestyle guidance.



Hello, I am Bhavana Garg.Clinical Nutritionist & Functional Nutrition SpecialistOver the years, I have worked with thous...
10/05/2026

Hello, I am Bhavana Garg.
Clinical Nutritionist & Functional Nutrition Specialist

Over the years, I have worked with thousands of clients across India and worldwide - helping people improve their health through sustainable, science-backed nutrition.

My approach focuses on:
• Root-cause health
• Hormones, gut & metabolic health
• Sustainable fat loss
• Better energy, sleep & digestion
• Realistic lifestyle changes that actually last

I believe you do not need to fight your body. You need to understand it.

Everything I share here is rooted in nutritional science and supported by research references (PMIDs) you can verify yourself if you want. Because your health deserves facts - not trends.

Whether you are from India, USA, Canada, UK, Australia, Middle East, or anywhere else in the world - your plan is personalized according to your lifestyle, food preferences, schedule, blood reports, and health concerns.

If you are ready to begin your personalized nutrition journey with me:
📩 DM “READY” or WhatsApp at +919875859595 or tap the WhatsApp link in bio.

✨ Real food. Real science. Sustainable results.

⚖️ Bhavana Garg Health LLP - MCA & GST Registered (Bengaluru, India)

📌 My team will guide you through the enrollment process initially. After enrollment, my personal number will be shared and you will have direct one-to-one support with me throughout your journey.

PLANT-BASED PROTEIN 🌱🥗Are you getting enough protein in your diet?Protein is one of the most important nutrients for met...
14/04/2026

PLANT-BASED PROTEIN 🌱🥗
Are you getting enough protein in your diet?

Protein is one of the most important nutrients for metabolism, fat loss, muscle maintenance, and overall health.

But many people, especially vegetarians, unknowingly fall short.
Your body requires essential amino acids daily, which it cannot produce on its own.

📚 Scientific References:
PMID: 33266120 PMID: 31690027 PMID: 31322670

This is why combining different plant foods is important to meet complete protein needs.

Research suggests that increasing plant-based protein intake may support:
⚖️ Healthy weight management
❤️ Cardiovascular health
🩸 Blood sugar balance
🦠 Reduced inflammation
🛡️ Lower risk of certain chronic diseases

Some of the best plant-based protein sources include:
🫘 Legumes (lentils, black beans, chickpeas)
🌾 Whole grains (quinoa, amaranth)
🌿 Seeds (h**p seeds, chia seeds, pumpkin seeds)
🥗 Soy-based foods (tofu, tempeh)
🧂 Nutritional yeast

Plant-based diets can be highly beneficial, but it is also important to be mindful of potential gaps such as:
Vitamin B12, EPA/DHA, and certain amino acids like leucine

In some cases, high-quality plant protein powders like pea, brown rice, or h**p protein may be useful to support intake.

Small daily choices create long-term metabolic health.

Are you consciously including enough protein in your meals? 🌱

⚠️ Disclaimer: This post is for educational purposes only and is not medical advice. It does not diagnose, treat, cure, or prevent any disease. Individual responses may vary.

✨ Follow for more science-backed nutrition and root-cause wellness insights.

Most people focus only on food, workouts, or quick fixes.But small daily habits, environment, and hidden lifestyle facto...
10/04/2026

Most people focus only on food, workouts, or quick fixes.

But small daily habits, environment, and hidden lifestyle factors quietly influence your metabolism, hormones, gut health, and long-term disease risk 🧠🌿

This is not about fear. It is about awareness 💛

📚 Scientific References:
PMID: 35560961 PMID: 27840819 PMID: 36615870
PMID: 18363318 PMID: 39296924 PMID: 40752043
PMID: 37432232 PMID: 35912883 PMID: 32093220
PMID: 30879358 PMID: 35837014 PMID: 36229489
PMID: 29527506 PMID: 31496497 PMID: 29202751

When you understand how everyday choices affect your body - from sleep temperature to gut exposure, stress, sugar intake, and nutrient deficiencies - you start making better decisions without feeling restricted 🌱✨

Over time, these small shifts may support better energy, improved metabolism, hormonal balance, stronger immunity, and overall long-term health.

🌟 Remember: Health is not built from one big change - it is built from small, consistent, science-backed habits done daily.

⚠️ Disclaimer: This post is for educational purposes only and does not replace medical advice. Individual responses may vary.

✨ Follow for science-backed nutrition insights, root-cause focused wellness education, and evidence-based lifestyle guidance.

22/03/2026

Iron Boost Laddu - Support Healthy Blood & Energy

Noticing low energy, painful periods, or mood swings?

Try these Iron-rich bites (Laddus) paired with Vitamin C for better absorption to support healthy blood & energy levels 🌿

Bonus? They taste great too! ❤️

🔬 SCIENTIFIC REFERENCES

Sesame seeds – 📚 PMID: 36235731
Pumpkin seeds – 📚 PMID: 18198398, 35684166, 40476921
Cashews – 📚 PMID: 27004123
Amla & Vitamin C – 📚 PMID: 6940487
Raisins – USDA FoodData Central (NDB #09298)
Dates – USDA FoodData Central

WHY THESE INGREDIENTS? (Values per cup, USDA/NIN)

✅ Sesame seeds: ~21mg Iron + Calcium + Protein
✅ Pumpkin seeds: ~11.4mg Iron + Protein + Zinc
✅ Cashews: ~8.6mg Iron + Magnesium + Copper
✅ Dates: ~3.2mg Iron + Antioxidants
✅ Raisins: ~4.9mg Iron + Antioxidants
✅ Amla powder: Vitamin C to enhance Iron absorption (PMID: 33136134)

INGREDIENTS 📝
🌺 1/2 cup Cashews
🌺 1/2 cup Sesame Seeds
🌺 1/2 cup Pumpkin Seeds
🌺 1 cup Soft Dates
🌺 1/4 cup Raisins or Black Currants
🌺 1 tbsp Amla Powder

HOW TO MAKE 👩‍🍳
1️⃣ Dry roast Cashews, Pumpkin & Sesame until aromatic
2️⃣ Blend with Dates, Raisins & Amla into coarse mix
3️⃣ Shape into Laddus while warm
4️⃣ Store airtight (refrigerate in hot weather)

💡 HOW TO USE
1-2 Laddus daily, mid-morning or early evening. Avoid Tea/Coffee 1 hr after for better absorption.

💡 EXTRA IRON SUPPORT TIPS
- Pair Iron foods with Vitamin C sources
- Avoid tea/coffee with meals
- Include variety of plant & animal sources if allowed
- Cook in cast Iron cookware
- Keep gut health strong for absorption

⚠️ Disclaimer: This food-based recipe is for general wellness only. It is not a treatment or cure for any condition. Always consult a qualified healthcare provider before making dietary or lifestyle changes, especially if pregnant, breastfeeding, or on medications.

Explore more holistic, science-led wellness tips in my profile @‌bhavanagargofficial

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