Blood-sugar balance
Protein and fibre at every meal to ease cravings and energy dips.
PCOS & Hormone Balance
Food and routines that support cycles, energy, skin and weight with PCOS or thyroid issues.
PCOS and thyroid conditions are closely linked to blood sugar, weight, sleep and stress. Alongside your gynaecologist’s or endocrinologist’s care, this programme builds an eating pattern and daily routine that supports your hormones, without crash diets.
Is this for you?
- You have been diagnosed with PCOS or PCOD
- You have hypothyroidism and struggle with weight or tiredness
- Your periods are irregular and your doctor has advised lifestyle changes
- You want to prepare your body for a healthy pregnancy
- You are going through perimenopause or menopause: weight, sleep, energy or bone health
What we work on
Four areas, one plan
Iron, B12 and vitamin D
Common gaps in Indian women’s diets, filled through food first.
Movement you enjoy
Strength, walking and yoga, planned around your cycle and schedule.
Sleep, stress and self-care
Routines that support hormones and mood.
How 12 weeks run
- Weeks 1–2UnderstandAssessment, lab review and your first, small changes.
- Weeks 3–6Build habitsPlate, timing, activity and sleep, one habit at a time.
- Weeks 7–10StrengthenAdjust the plan, handle eating out, festivals and travel.
- Weeks 11–12ReviewCompare with where you started and plan the next stage.
How we track progress
- Cycle regularity and symptoms diary
- Weight and waist
- Energy, mood and sleep scores
- Lab values your doctor tracks (e.g. TSH, haemoglobin)
We report your own numbers back to you at each follow-up. See how we measure results.
Complete care · SuViva by Suphala Care
Suphala Care plans your food. SuViva supports everything around it.
- Included free: your SuViva habit tracker for the weekly check-ins, and your Prakriti and health check results at the first consultation.
- Your food plan stays with Dr Suguna Sapre. Any practitioner who joins your care follows it, and talks to us before suggesting anything different.
Add to your programmecoming soon
+ Yoga with a verified teacher
Gentle strength and stress relief support cycles and mood.
+ Counselling
For the stress, body image and mood that often come with PCOS.
Booked together, coordinated by Suphala Care; the practitioner’s own fee is shown before you agree. Interested? Choose it under “Also interested in” when you book.
Questions
Frequently asked
Do I have to give up rice, milk or sweets?
Usually not. We look at portions, combinations and timing first. Any food we suggest reducing will be because of your own reports and symptoms, not a blanket rule.
How do I book?
Fill in the short booking form with the programme, length and a preferred date and time. We confirm your appointment by WhatsApp or email within one working day. Sessions are by video or phone, or in person in Bengaluru when available.
Can I choose a shorter or longer programme?
Yes. Every programme comes as a 45-day Starter (Package 1), the recommended 12 weeks (Package 2) or 6 months (Package 3). Family plans cover up to four people.
Will this replace my medicines or my doctor?
No. We work alongside your doctor, never instead of them. Please do not change any medicine without your doctor’s advice. If anything in your history needs medical attention, we will tell you and suggest you see your doctor first.
Is it online?
Yes. Consultations run on Zoom, WhatsApp video or phone, so you can join from anywhere in India or abroad. We schedule across time zones.
How do I pay?
In India by bank transfer or UPI; outside India by PayPal. We share the details when we confirm your first consultation.
Not ready for 12 weeks?
Start with a Lab Report Review · ₹1,100
Bring your latest blood test (sugar, HbA1c, lipids, thyroid, vitamin D, B12 or haemoglobin). We explain what the numbers mean for your food and lifestyle, and suggest your next three steps. If you join a programme within 30 days, the fee is adjusted.
What patients say
In their own words
“Not only she will suggest she will make you understand why we have to do and how it would make our health better. I’m sure I’m in better hands.”
Read the full review
Wonderful experience from start to finish. Always people end up seeing youtube videos for maintaining diet, it is not a wrong thing but it is not a good thing either. It is highly recommended to consult a right person before doing any major changes when it comes to health and diet. […]
Not only she will suggest she will make you understand why we have to do and how it would make our health better. I’m sure I’m in better hands.
“I have been on her diet for only a few days now but I see good things....she understands her patients problems and suggests diets which are in keeping to natural foods that they hav grown up on...she has a holistic approach that can be inculcated in your daily routine easily and […]”
Read the full review
I have been on her diet for only a few days now but I see good things....she understands her patients problems and suggests diets which are in keeping to natural foods that they hav grown up on...she has a holistic approach that can be inculcated in your daily routine easily and it doesn't feel like you are following a 'diet' and it is sustainable...for me, she seems to be an answer to my overall health issues, since most have stemmed from poor diet choices and an unhealthy lifestyle!!
“Doctor consultation timings are convenient to the patient. Her short term planning and long term planning is good. The items in the diet plan are available in the market easily and affordable.”
Read the full review
Doctor consultation timings are convenient to the patient. Her short term planning and long term planning is good. The items in the diet plan are available in the market easily and affordable. During travel time also doctor provides tips to continue the diet without break. Her advices during diet time are good. Her words gives boosting to follow the diet schedule daily. Doctor language is simple and understandable. If something is not suitable in the diet she will provide alternative diet. She replies quickly whenever we had any doubt.
Thanks you so much for your support and guidance.
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Other programmes
Programmes support, and never replace, the care of your doctor. Please don’t change any medicine without medical advice.