Surbhi Kochar

Surbhi Kochar Certified Integrative Nutrition & Functional Health Coach - Hormone, Gut, Thyroid & Fertility Expert. IIN, USA Certified

I investigate the root cause of chronic diseases and help regain sustainable & natural health.

18/08/2026

🌸 Planning Pregnancy in the Next 6–12 Months? Most Women Miss This Before Conceiving.

One of my clients was 28 years old and had been trying to conceive for months.

She was doing everything "right."

✔ Tracking ovulation
✔ Timing in*******se correctly
✔ Having regular cycles

Yet, pregnancy wasn't happening.

When I asked her one simple question—"How long is your luteal phase?"—she had no idea.

Here's what many women aren't told...

Getting pregnant isn't just about ovulation. It's also about what happens after ovulation.

The luteal phase is when your body produces progesterone, helping prepare the uterine lining for implantation. If this phase is shorter than optimal, the embryo may have less time to implant successfully.

This is why, in my Functional Medicine practice, we don't just focus on reproductive hormones. We also look at thyroid health, nutrition, gut health, blood sugar balance, inflammation, stress, and nutrient deficiencies—because they all influence the environment your body creates for pregnancy.

If you're planning pregnancy naturally, preparing for IVF, or looking for answers after unsuccessful attempts, understanding your body before conception can be one of the most valuable investments you make.

💛 Ready to prepare your body for pregnancy? Book your Health Discovery Pre-Consultation using the link in my bio, and let's create a personalised roadmap for your fertility journey.

17/08/2026

Comment “IRON” and I’ll share the key iron tests you should consider.

Iron is essential for energy, oxygen delivery, cognitive performance, hair health and healthy red blood cell production. Yet, iron supplementation is often approached as simply “take more iron.”

The real question is: Are you absorbing and using the iron effectively? Are you having the right form of iron that complements your body composition or that is needed for your health? Why is my iron level not progressing despite of all efforts?

Iron status is influenced by form, dose, bioavailability, absorption, gut health and individual physiology. What works well for one person may not work the same way for another.

If your ferritin is not improving despite consistent supplementation, it may be time to look beyond the bottle and understand your iron status as a whole.

Because with iron, bio-individuality matters.

Comment “IRON” and I’ll send you the iron tests I recommend looking at.



Keep coming to the video to understand your root cause of why iron levels are not moving, so save it & share it...

13/08/2026

Your body may be asking for more iron — before you even think about iron.

Hair fall. Constant fatigue. Brain fog. Getting breathless easily. Feeling cold all the time.

These symptoms can have many causes. But when several appear together, I’d want to investigate iron status — especially ferritin, your body’s iron-storage marker.

And here’s the part many women miss: you can have a “normal” haemoglobin and still have low iron stores.

If you have heavy periods, persistent hair shedding or unexplained fatigue, don’t automatically blame stress.

Look deeper. Test smarter.

Part 3: Why your iron supplements may not be working.

Save this for your next health check — and send it to someone who keeps saying, “I just don’t feel like myself.”

11/08/2026

Your haemoglobin is normal. But is your iron?

Iron is often reduced to one thing: haemoglobin.

But your body needs iron for much more.

Iron supports energy production, brain function, thyroid hormone production, immune function and fertility.

And this is where iron stores and ferritin become important.

You can have a “normal” haemoglobin level and still need to understand what’s happening with your iron stores—especially if you're experiencing:

• Persistent fatigue or low energy
• Hair fall or thinning hair
• Brain fog or poor concentration
• Low mood or reduced mental performance
• Feeling run down or getting sick frequently
• Thyroid-related symptoms
• Concerns around fertility

The bigger question isn't simply:

“Is my haemoglobin normal?”

It's:

“Do I have adequate iron stores for what my body needs?”

Iron status is something worth looking at in context—not just as a single number on a blood report.

If you're experiencing unexplained fatigue, hair fall, brain fog, low energy or other persistent health concerns, don't just keep adding supplements.

Understand what your body is actually asking for.

🔎 Want to understand your health beyond the basic blood report?

Book a Health Discovery Session with Surbhi Kochar to explore your health, symptoms, lifestyle and underlying nutritional factors in a more comprehensive way.

DM “DISCOVERY” to connect.

Save this post if you're learning about iron levels, ferritin, iron deficiency and optimal health.

10/08/2026

🌸 Day 11 of 30 – What I Eat Every Day to Support My Hormone Health

Today's hormone-supporting meal is simple, nourishing, and packed with nutrients your body needs every day:

🫘 Boiled Beans – Blood Sugar Balance & Healthy Estrogen Metabolism
🍠 Sweet Potato – Progesterone Support & Sustained Energy
🥚 Eggs – Hormone Production, Ovulation & Thyroid Health

One of the biggest conversations around hormone balance today is about blood sugar—and for good reason.

Whether you're in your 30s, 40s, or 50s, your hormones don't work in isolation. Every time your blood sugar spikes and crashes, your body releases more insulin. Over time, poor blood sugar balance and insulin resistance can influence ovulation, estrogen balance, energy levels, cravings, weight gain around the abdomen, inflammation, and even the symptoms many women experience during perimenopause.

That's why I encourage women to stop chasing "quick hormone fixes" and start building meals that naturally support their hormones.

✨ Boiled Beans provide protein, fibre, magnesium, folate and resistant starch to nourish your gut microbiome, improve satiety, and support healthy estrogen metabolism.

✨ Sweet Potatoes are rich in complex carbohydrates, beta-carotene and fibre. They provide steady energy, support progesterone production, and help prevent the blood sugar rollercoaster that leaves many women feeling tired and craving sugar.

✨ Eggs are one of nature's most complete foods, providing protein, healthy fats, choline, vitamin D, selenium and vitamin B12—all essential nutrients for hormone production, thyroid health, fertility and healthy aging.

For busy professionals, entrepreneurs and women juggling careers, family and life, meals like these are more than "healthy eating." They're a way of supporting your metabolism, hormones and long-term health without making nutrition complicated.

Small, consistent choices are what create healthier hormones—not perfection.

💛 If you're looking for simple, delicious, hormone-supporting meals you can actually eat every day, follow this series and share this post with a woman who needs it. Let's make healthy eating practical, sustainable

06/08/2026

**Planning IVF in the next 6–12 months?** Before your next IVF cycle or pregnancy journey, ask yourself this: *Is your body truly ready for implantation?*

A healthy embryo is only one part of the fertility journey. The environment where your embryo implants matters too.

If you've been searching for **IVF preparation, failed IVF, fertility support, pregnancy planning, embryo implantation, recurrent implantation failure, hormone balance, or functional medicine for fertility**, this reel is for you.

Before IVF, it may be worth understanding:
✨ Thyroid function
✨ Gut health
✨ Chronic inflammation
✨ Blood sugar & insulin balance
✨ Nutrient deficiencies
✨ Stress & cortisol
✨ Hormonal health—for both partners

These factors don't determine IVF outcomes on their own, but they can influence overall reproductive health and may reveal areas worth addressing before treatment.

❤️ Save this reel before your IVF journey.

📤 Share it with a friend, sister, or couple planning pregnancy in the next year—they may thank you later.

📩 Want a **detailed functional medicine review of your blood reports before IVF?** DM **"IVF"** or book your pre-consultation through the **link in bio**.

05/08/2026

💛 Your Future Baby Needs Your Attention Today.

Not when you see two pink lines.

Not after months of trying to conceive.

And not only after your doctor recommends IVF.

One of my clients was just 28 years old. She was tracking ovulation, timing in*******se correctly, and having regular menstrual cycles.

Yet pregnancy wasn't happening.

When I asked her about her luteal phase, she looked at me and said,

"No one has ever spoken to me about that."

That conversation changed everything.

The truth is, preparing for pregnancy is about much more than knowing when you ovulate.

Your body needs time to prepare for implantation—the stage where a fertilized egg settles into the uterus. This process depends on healthy progesterone, adequate nutrition, balanced hormones, thyroid health, gut health, blood sugar regulation, and a nervous system that feels safe.

These are the conversations I wish every woman had before trying to conceive.

Whether you're planning pregnancy in the next 6–12 months, preparing for IVF, or simply want to give your future baby the healthiest possible start, your preparation begins today—not after a pregnancy test.

🌸 Your future baby deserves a healthy beginning. It starts with your health today.

💛 Book your Health Discovery Pre-Consultation using the link in my bio, and together we'll create a personalised roadmap to prepare your body for a healthy pregnancy.

04/08/2026

🌸 Day 10 of 30: What I Eat to Support My Hormone Health

Today's meal is one of my favourites—Turkish Eggs (Çılbır) made with Greek Yogurt, Eggs & Edamame. 💛

When women ask me how to support hormone balance naturally, my answer almost always starts with protein, gut health, and blood sugar balance—not restrictive diets.

🥣 Greek Yogurt provides high-quality protein and probiotics that nourish the gut microbiome, support healthy estrogen metabolism, and help keep you fuller for longer. A healthy gut plays a surprisingly important role in hormone health.

🥚 Eggs are one of the most nutrient-dense foods for women. They're rich in choline, vitamin D, selenium, healthy fats, vitamin B12, and complete protein—nutrients that support ovulation, thyroid health, egg quality, estrogen metabolism, and hormone production.

🌱 Edamame is packed with plant protein, fibre, magnesium, folate, and naturally occurring isoflavones. Along with supporting blood sugar balance, fibre helps eliminate excess estrogen through the gut, while magnesium supports healthy sleep, stress resilience, and progesterone production. Isoflavones may also be a valuable addition to the diet during perimenopause and menopause as part of an overall balanced eating pattern.

Together, this meal supports:

✨ Hormone Health
✨ Gut Health
✨ Blood Sugar Balance
✨ Fertility Nutrition & Pregnancy Preparation
✨ Energy, muscle health & healthy aging

One thing I've learnt over the years is this:

Healthy hormones aren't built through fad diets—they're built through consistent, nourishing meals that give your body the nutrients it needs every single day.

Which of these ingredients would you add to your breakfast? Tell me below. 💚

29/07/2026

Day 9 of 30: What I Eat to Support My Hormone Health 🌿

Today's hormone-supporting trio:

🐟 Sardines → Omega-3s, protein, vitamin D, selenium & B12 to support hormone production and reduce inflammation.

🥬 Sauerkraut → Probiotics that nourish your Gut Health and support healthy estrogen metabolism.

🥝 Kiwi → Vitamin C, fibre and antioxidants to support progesterone, digestion and hormone clearance.

✨ When you consistently include hormone-supporting foods, you may notice:
• More stable energy
• Better digestion and less bloating
• Fewer cravings through improved Blood Sugar Balance
• Healthier skin and mood
• Better support for Fertility Nutrition, Pregnancy Preparation and long-term Women's Health

Remember, hormone health isn't built in a day—it's built meal by meal. Start by adding just one hormone-friendly food to your plate today. 💚

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