After a decade of struggling with Hypothyroidism, Fibromyalgia, Depression, PCOS, and chronic back pain — I finally found real healing through Orthomolecular Medicine and the work of Ray Peat, Hans Selye, Derrick Lonsdale, and Broda Barnes. Ayurveda and spirituality also played a huge role in my healing journey. I have prepared this guide with multiple resources that can help you recover if you’re struggling with poor health and also help you to stay healthy if you already are by empowering you with true knowledge. Here’s to wishing you wellness and happiness!’💖

💬 I’m not a doctor — just someone who rebuilt her health through nutrients, balance, and patience and wants to help others with my knowledge.💊

In this page you’ll find supplements, safe skincare/personal care products that are free from harmful endocrine disruptors, high quality food, amazing books that were personally transformative (coming soon) and shaped my spiritual journey and other tools that helped me restore energy, mood, and metabolism. Healthmaxxing for the win!!!🥗

🌷 Support my Work 💫

Coffee Time☕️ 　 ■酔いどれ知らず Kanaria….jfif

<aside> ☕ Support my work Every coffee helps me keep researching, experimenting, and sharing what actually heals — not what’s trending.
***buymeacoffee.com/windsofchange72***

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<aside> 🌻 Sarve Bhavantu Sukhinah 🪷🧡🕉️

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📅 Personalised Consultations 🥕🥥🍊💊

<aside> 💫 Personalised Consultations *I offer a 30 min consultation wherein I deep dive into your family history, stress, trauma, diet, supplements and symptoms to understand the root causes of your ailments.

I then create a custom healing plan (dietary recommendations, supplements, ayurveda, mental health tips etc) blending orthomolecular science, Ray Peat–inspired principles, and practical nutrition - tailored to your physiology & lifestyle.

One-on-one guidance rooted in real experience to rebuild energy, hormones, and hope — one system at a time.

Fee: Pay Rs 500 in the link below and DM me* 🫶 ***buymeacoffee.com/windsofchange72***

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<aside> 🌻 Take care 🧡

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🍁 My Favourite Wellness Essentials ✨💊💫

🧬 Core Health Foundations

<aside> *JERF - ‘Just Eat Real Food’ and you’ll get all your nutrients. Sadly not.

The starting point of true healing is — restoring what modern life quietly depletes.

Stress, pollution, mineral leaching from soil, pesticides, heavy metals, microplastics, mineral depleted RO water - all heavily tax our nutrient status.

Result is that today, we have far lesser nutrients from our food than our ancestors had 3 generations back and at the same time we also have an increased demand for more nutirents due to the stressors of modern life.*

<aside> 🥀 Global Nutrient Depletion

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*Orthomolecular medicine teaches that even slight deficiencies in key nutrients can, over time, create profound dysfunction.

Deficiency in Vitamin D, Calcium, Magnesium, or K2 (MK-4) doesn’t just weaken bones — it quietly lowers metabolic energy long before disease appears. When these nutrients are lacking, the body keeps blood minerals normal by pulling minerals from the bones, teeth etc., sacrificing structure to preserve function.

Over time, this adaptive stress can lead to osteoporosis, back pain, dental sensitivity, hair loss, and hormonal instability. Low vitamin D slows thyroid function, while poor calcium and magnesium intake raise stress hormones and disturb cellular metabolism. Vitamin K2 ensures that calcium stays where it belongs — in bones and teeth, not soft tissues.

Replenishing these nutrients, along with good protein (0.8-1g per kg of bodyweight), thyroid support, and sunlight, helps reverse the stress metabolism and rebuild strength from the inside out — reminding us that what medicine calls “aging” often begins as chronic mineral and energy deficiency.

Below I have listed foundational vitamins and minerals that rebuild the body at the cellular level, replenishing what stress, poor diet, and modern living steadily drain.*

*Whether you’re rebuilding from illness or simply aiming for healthmaxxing, optimizing nutrient status is the most reliable way to restore strength, warmth, and resilience.

Below is a list of foundational nutrients that help build robust, long-term health. While the multivitamin recommended here provides adequate amounts of all essential B vitamins, supplementing with additional high-dose B vitamins can offer remarkable benefits in many cases.*

For example, Benfotiamine prevents fatigue, boosts intelligence and can be helpful in preventing diabetes; Biotin supports healthy hair growth; Niacinamide promotes clear skin, boosts metabolism, aids estrogen detoxification and protects against NAFLD (non alcoholic fatty liver disease); Pyridoxine (Vitamin B6) improves mood and supports hormone balance; and Riboflavin (Vitamin B2) is vital for skin health and efficient fat digestion.

One of the great advantages of B vitamins is their pleiotropic nature—they perform multiple roles across various systems of the body. When taken in higher doses, any excess is typically excreted through urine, making them very safe for most individuals (except those with kidney or bladder disorders).

In summary, strategic B-vitamin megadosing can significantly enhance glucose metabolism, energy levels, mental well-being, and overall disease resistance—offering exceptional benefits with minimal risk and excellent cost-effectiveness.

Note: All costs are monthly costs based on approx dosages. Prices are subject to change. Please do not buy alternate forms of B-vitamins like nicotinic acid etc as some can be harmful. I have curated the best forms that are safe after deep research, so please adhere to that. Most synthetic vitamin C is made through fungal fermentation and can cause adverse reactions. That’s why I’ve recommended a 100% natural, acerola-based vitamin C, rich in the cofactors that enhance its absorption and effectiveness. Some brands mix a small amount of acerola with synthetic ascorbic acid, the one I’ve listed is completely natural and free of synthetic Vit C. Consume Vit D supplements with caution as blood levels higher than 150 ng/ml may cause toxicity. Many people find Vit D levels at 80-100 ng/ml to be optimum for their health.

💊 Daily Multivitamin

Best forms of vitamns, balanced ratios, clean, value for money (Rs 198)

👉 **https://amzn.to/4higsIh**

💪 Whey Protein

Cleanest whey protein, easy to digest, no toxic fillers (Rs 2408)

👉 **https://amzn.to/3LjfMpV** (coffee flavour) ****👉 **https://amzn.to/4qcBbRH** (chocolate flavour) 👉 **https://amzn.to/4himt7L** (mango flavour)

🔥 Benfotiamine - Vitamin B1 Boosts metabolism, heals fatigue, intelligence, blood sugar regulation (Rs 300)

👉 **https://amzn.to/3Jc6OdB

💢** Riboflavin - Vitamin B2

Cellular health, skin, migraine, fat digestion, nerve health (Rs 36)

*👉 *https://www.1mg.com/otc/riboflavin-tablet-otc30627

🧬 Niacinamide - Vitamin B3

Pigmentation, scars, boosts metabolism, liver detox (Rs 233: half tablet daily)

👉 **https://iherb.co/HVRYvKKi**

🌈 Pyridoxine - Vitamin B6

100 enzyme reactions, mood, protein digestion (Rs 41: half tablet daily)

👉 **https://www.1mg.com/otc/benadon-40mg-for-immunity-mood-regulation-protein-breakdown-tablet-otc869983**

💁🏻‍♀️ Biotin - Vitamin B7

Mitochondrial biogenesis, metabolism, hair growth, nerves (Rs 147)

👉 **https://www.1mg.com/drugs/h-vit-biotin-tablet-135879**

** ****🧠 Methylcobalamin - Vitamin B12

Brain, nerves, RBCs, DNA synthesis, heart, eye, skin (Rs 233:100 mcg)

👉 **https://amzn.to/47gjNTx**

****🤍 Magnesium Bisglycinate Sleep, relaxation, essential for 300+ enzymatic reactions (Rs 210/128)

👉 **https://amzn.to/47vJFvY** (capsule) **👉 **https://amzn.to/48xE9tN (powder)

😴 Glycine

Anti-inflammatory, promotes calmness, sleep, collagen, liver detox (Rs 150)

👉 **https://amzn.to/46WnmPU**

🦷 Calcium

Acidity, bone health, dental health, nerve function (Rs 152) Eno chewy is the Ayurvedic form of Calcium (khatika churna) which has 1g of Calcium Carbonate. It also offers acidity relief as a side benefit. 👉 **https://amzn.to/3IRT9s9**

🍋 Vitamin C

Immunity, antioxidant, adrenal health, collagen, heart (Rs 48: 250 mg)

👉 **https://amzn.to/3WMeEO4**

☀️ Vitamin D

Thyroid, mental health, bones, digestion, metabolism, heart (Rs 371)

👉 **https://amzn.to/4hesNNo**

☀️ Selenium (No supplement, just 2-3 brazil nuts a day, don’t eat more)

Thyroid, antioxidant, immunity, anti-inflammatory, heart (Rs 598)

👉 **https://amzn.to/48Dxiiy**

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🌿 Optional Supplements 🌱🌻💚

❤️‍🩹 Gentle Support

<aside> *For those times when life gets heavy.

Gentle allies for times when life asks a little more of you.*

During periods of stress, recovery, or simply when your energy and mood feel off, the body often needs extra support beyond the basics.

These nutrients help restore balance, resilience, and calm — strengthening your system so it can adapt and repair gracefully.

*Explore this section and select what resonates most with your current needs; each option offers safe, time-tested support you can use as and when required.

Note: All costs are monthly costs based on approx dosages. Prices are subject to change.*

🍀 My Favourite Adaptogen Blend

Restores calm, improves mood, soothes the body (Rs 332: 1 capsule daily)

👉 **https://amzn.to/3WPsSh6**

🌿 Liver Detox Gentle support for liver, safe, effective and clean (Rs 1260)

👉 **https://amzn.to/3W9FzmV

💢** L-Tyrosine

Safe for daily use (1g), boosts mood, energizing, hair growth (Rs 209)

*👉 *https://amzn.to/4qj6PNm

👩🏻 Chasteberry (Vitex Agnus Castus)

Mood boosting, reduces PMS & period pain, helpful in PCOS (Rs 400) Do not buy 'Chasteberry Plus' from Trexgenics, only buy the one I have shared here

👉 **https://amzn.to/4qiaxXz**

😴 L-Theanine

Mood boosting, sleep promoting, relaxing (Rs 210)

👉 **https://amzn.to/4qefGQJ**

**🌱 Haritaki

Gentle laxative, boosts detoxification, use as and when needed

👉 **https://amzn.to/48DD5Vk**

💎 Shilajit (use only during winters)

Mitochondrial energy, mineral absorption, boosts energy & metabolism

👉 **https://amzn.to/43ru79Y** **

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🔬 Targeted Micro/Mega-Dosing Protocols 🧬🧫💧

👀 Powerful tools that demand precision

<aside> *Supplements that have to be handled with care.

Certain nutrients — like Iron, Copper, Zinc, and Vitamin A — can act as true metabolic medicines when used correctly. But because they influence each other in complex, overlapping ways, they demand precision, not guesswork.

Iron is a classic example: low levels can leave you fatigued, anemic, and prone to dysbiosis, yet excess iron feeds pathogens, drives oxidative stress, and accelerates aging and inflammation.

Zinc and Copper are another delicate pair — both vital for immune function, neurotransmitters, and connective tissue integrity. Yet megadosing one quickly depletes the other, thus creating new problems.

Copper also acts as an acute-phase reactant, naturally rising during inflammation, so supplementing it during illness or infection must be done with great care.

Vitamin A is profoundly restorative for skin, vision, and immunity. But in hypothyroid states, the body struggles to mobilize and use stored retinol, which can make megadosing counterproductive unless thyroid health is supported.

Copper, Vitamin A and Iron work together in one of the body’s most delicate balancing acts. Copper helps the body move and use iron safely by forming ceruloplasmin. When copper is low, iron can’t move properly, and taking extra Iron or Copper at that stage can actually strain the liver and trigger inflammation. Vitamin A (retinol) helps the body make ceruloplasmin and regulate how copper is used, so taking copper without enough vitamin A often backfires.*

*When these nutrients are in balance, they support healthy metabolism, energy, and hormones — but taken in isolation or excess, or in the wrong context, they can create the very stress they’re meant to fix. Our body manages these nutrients in a delicate harmony, and fine tuning it must be done gently and carefully.

Many modern diets are chronically low in these fat-soluble nutrients and trace minerals. Over years, this can quietly weaken bones, slow metabolism, disrupt fertility, and heighten inflammation. When reintroduced intelligently, these same nutrients can be profoundly therapeutic — often rekindling warmth, energy, and vitality that people forget is possible.

Unlike water-soluble nutrients such as B-Vitamins or Magnesium, which the body can easily excrete through urine, these heavier metals and fat-soluble vitamins can accumulate in tissues. When taken without guidance, they can become harmful, leading to subtle toxicity, oxidative stress, or metabolic imbalance.

⚠️ I do not recommend using these without professional guidance. Each nutrient has a narrow therapeutic window — too little fails to heal, too much creates new problems.

If you’re exploring deeper nutritional therapy, I offer one-on-one consultations to help you design a safe, evidence-based protocol that respects your body’s unique biochemistry and context and gently restores harmony.*

Note: All costs are actual prices as dosages must be individualised. Prices are subject to change.

👀 Vitamin A (Retinyl Palmitate)

Skin health, improved eyesight, boosts immunity (Rs 799)

👉 **https://amzn.to/3JiunS0**

✨ Zinc Acidity, leaky gut, skin health, immunity, anti-inflammatory (Rs 1260)

👉 **https://amzn.to/470dcxM

💢** Copper

Immunity, brain health, anti-ageing, thyroid support (Rs 3083)

*👉 *https://iherb.co/NuXTdFZR

🩸 Iron

Energy, warmth, hemoglobin, thyroid support (Rs 2166)

👉 **https://iherb.co/McN2yzf**

🧂 Iodine

Thyroid, immunity, cellular metabolism, brain (Rs 512)

👉 **https://amzn.to/4ngUYwT**

🍬 Chromium

Anti-depressant, glucose metabolism, PCOS, heart health (Rs 465)

👉 **https://amzn.to/3WLDvla**

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