The 30-Day Thyroid Reversal Plan

THYROID REVERSAL IN 30 DAYS STEP-BY-STEP ACTION PLAN

A structured program to reduce inflammation, support hormone balance, and reboot your thyroid naturally.

by Anshul Gupta MD

Welcome to your

30 DAYS THYROID REVERSAL PLAN This program is designed to gently lower inflammation, balance thyroid hormones, improve gut health, and reset your metabolism through a combination of

Targeted daily diet Thyroid-healing drinks and remedies Evidence-based supplements This plan is simple to follow and will guide you step-by-step with a morning routine, balanced meals, nighttime rituals, and supplement support.

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HOW TO USE THIS PLAN? Follow each day's meal plan as outlined ( You can modify the recipes if required, in case you are vegan or dont eat a particular ingredient ) We are providing you a sample menu plan for a week, you can replicate the same for the next 3-4 weeks.

Include the specific morning and night thyroid drinks Take supplements exactly as listed Do the breathing exercise daily Drink plenty of water Avoid gluten, dairy, and sugar where possible Your thyroid heals when you support it consistently.

10-MINUTE DEEP BREATHING EXERCISE Daily – ideally in the morning or evening, without fail Your thyroid responds directly to stress.

To calm the nervous system and support thyroid healing, practice one 10-minute breathing session every day.

1.Sit comfortably 2.Inhale slowly for 4 seconds 3.Hold for 2 seconds 4.Exhale gently for 6 seconds 5.Continue for 10 minutes

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This activates the parasympathetic (healing) system, lowers cortisol, and improves energy and mood.

DAILY SUPPLEMENTS GUIDE Take your supplements consistently throughout the week for best results.

THYROID BALANCE 1 capsule with breakfast 1 capsule with lunch 1 capsule with dinner

PROBIORESTORE

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1 capsule with lunch or dinner

OMEGA MAX 1 capsule with breakfast

MAGNESIUM COMPLETE 2 capsules at bedtime

INFLAMMA PRO

Bonus -

2 capsules with breakfast or lunch

You Can Find The Trusted Supplements Here

GET HERE

7 DAY MEAL PLAN Morning Thyroid Detox Drink

Morning FatBurning Lemon Drink

Morning Thyroid Detox Drink

Morning FatBurning Lemon Drink

Morning Thyroid Detox Drink

BREAKFAST

Smoothie

Roasted Chicken Salad with Lemon & Parsley

Smoothie

DAY 6

Burning Lemon

Morning Thyroid

Drink

Detox Drink

LUNCH

DINNER

NIGHT DRINK

Mediterranean

Broccoli Soup with

Nighttime Thyroid-

Chicken Bowl

Coconut Milk

Calming Tea

Quinoa Mixed Vegetable Fried Rice or Bell Pepper Salad + Cauliflower Rice

Minestrone Soup + Sautéed

Nighttime Thyroid-

Mushrooms &

Calming Tea

Spinach

Almond Tortilla

Quinoa Veg Stir-

Nighttime Thyroid-

Veg Wrap

Fry Bowl

Calming Tea

Overnight Oats

Sweet Potato &

with Chia Seeds

Kale Buddha Bowl

Vegan Lentil Pasta

Almond butter Smoothie Bowl

Zucchini Noodles

Veggie Shirataki Noodles

Morning Fat-

DAY 7

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DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

MORNING DRINK

Beetroot Salad + Smoothie

Cauliflower Rice Bowl

Smoothie

Bell Pepper Salad + Quinoa Chicken Bowl

Tuna Brown Rice

Nighttime ThyroidCalming Tea

Nighttime ThyroidCalming Tea

Nighttime Thyroid-

Bowl

Calming Tea

Zucchini Carrot

Nighttime Thyroid-

Quinoa Bowl

Calming Tea

MORNING DRINKS MORNING THYROID DETOX DRINK This simple yet powerful detox drink helps clear toxins, reduce inflammation, and support your thyroid and liver health. Taken daily, it can boost energy, improve digestion, and help your body feel rejuvenated.

Best Time to Drink - Morning, on an empty stomach Ingredients Water - 2 cups Fennel seeds - 1 tbsp Ginger (Fresh, Grated) - ½ inch Turmeric (Fresh, grated or chopped) or turmeric powder - ½ inch Cinnamon (stick or ground) 1 green tea bag (or loose green tea) Apple cider vinegar - 1 tsp Honey (optional, for taste)

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Instructions Boil 2 cups of water in an open pan.

Add fennel seeds and grated ginger.

Add fresh turmeric and cinnamon.

Let simmer for a few minutes, then switch off the heat.

Add green tea and steep for 3–4 minutes.

Strain into a cup.

Add apple cider vinegar last.

Drink warm, preferably on an empty stomach.

Dilute with extra water or add a little honey if too strong.

Doctor’s Note “This drink works best as a daily morning routine. It clears toxins gently, supports liver and thyroid health, and boosts energy. Consistency matters give your body time to experience the benefits.”

– Dr. Anshul Gupta, MD

MORNING DRINKS MORNING FAT-BURNING LEMON DRINK Lemon water on its own supports digestion and health. But when combined with a few powerful ingredients, it becomes a natural fat-burning drink that boosts metabolism, reduces cravings, and helps your body burn fat more effectively.

Best Time to Drink - Morning on an empty stomach, 30 minutes before breakfast.

Ingredients ½ lemon, juiced 1 tbsp MCT oil A pinch of Cayenne pepper (start small) 1 cup Warm water (not boiling) ½ inch fresh grated ginger (Optional)

Instructions Warm 1 cup of water, but do not boil.

Add lemon juice, grated ginger, and a pinch of cayenne pepper.

Stir well.

Add 1 tbsp MCT oil last and stir for at least 30 seconds. Use a blender or milk frother for better mixing.

Drink immediately.

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Doctor’s Note “This drink is powerful, so start slow if you have a sensitive stomach. Consistency is key. When combined with a low-carbohydrate, anti-inflammatory diet and daily movement, it can greatly enhance fat loss.”

– Dr. Anshul Gupta, MD

SMOOTHIES CRANBERRY KALE SMOOTHIE Ingredients 1 cup coconut milk 1/2 cup kale 1/2 cup cranberry 1/4 cup mixed berries 1/2 tbsp almond butter 2 tsp flax seeds 1 tbsp walnuts, sliced

Instructions Add all the ingredients except nuts and seeds to a blender and blend smoothly.

Pour it in a glass and top with flax seeds and walnuts

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APPLE PEACH SMOOTHIE

Ingredients 1 medium apple 1 big peach 1 cup almond milk 1 tbsp chia seeds 2 tsp flax seeds

Instructions Add Apple, Peach, and Almond milk into a blender and blend thoroughly Pour it in a glass and top it with chia and flax seeds

SMOOTHIES SPINACH ALMOND SMOOTHIE Ingredients 1 cup almond milk 1 cup fresh spinach 1 tbsp flaxseed (whole or ground) ¼ cup mixed berries (optional for taste)

Instructions Add spinach, almond milk, flaxseed, and berries (optional) to a blender.

Blend until smooth and creamy.

Pour into a glass and serve immediately.

SMOOTHIE BOWL A thicker smoothie served as a bowl with toppings.

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Ingredients Instructions Add the milk, berries, optional fruit, chia seeds, and flaxseeds into a blender.

Blend thick. Use less liquid so it forms a bowl consistency.

Transfer into a bowl & top with nuts, pumpkin seeds, and blueberries.

1 cup coconut milk or almond milk 1 cup frozen mixed berries ½ banana alternative (pear or ½ cup papaya) — optional 1 tbsp chia seeds 1 tbsp flaxseeds

SMOOTHIES BERRY COCONUT YOGURT SMOOTHIE Ingredients 1 cup mixed berries (fresh or frozen) ½ cup coconut yogurt (unsweetened) ½ cup water or coconut water 1 tbsp chia seeds 1 tsp flaxseed

Instructions Add berries, coconut yogurt, water/coconut water, chia, and flaxseed into a blender.

Blend until smooth and creamy.

Pour into a glass and enjoy chilled.

GINGER TURMERIC SMOOTHIE The Anti-inflammatory Smoothie

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Ingredients

Instructions Add all the ingredients into a blender.

Blend on high speed until smooth and creamy.

Pour into a glass and serve immediately.

1 cup fresh blueberries 1 tsp turmeric powder 1 inch fresh ginger root (or 1 tsp ginger powder) 1 tsp chia seeds Coconut milk or almond milk (adjust as needed for desired consistency) 1 scoop protein powder (unsweetened, clean) 1 tsp green tea powder Ice cubes

OVERNIGHT OATS WITH CHIA SEEDS

Ingredients ½ cup gluten-free rolled oats 1 cup almond milk or coconut milk 1 tbsp chia seeds 1 tsp flaxseeds (optional) 1–2 tbsp mixed berries (fresh or frozen) 1 tbsp nuts (walnuts or almonds) 1–2 drops vanilla extract (optional) A small pinch of cinnamon (optional) ½ scoop of clean protein powder

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Instructions Add oats, chia seeds, almond/coconut milk, protein powder, and flaxseeds (if using) into a glass jar or bowl.

Mix well so the chia seeds don't clump.

Add vanilla or cinnamon if desired.

Close the jar and place it in the refrigerator overnight (or at least 4 hours).

In the morning, top with mixed berries and nuts before serving.

ROASTED CHICKEN SALAD WITH LEMON & PARSLEY

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Ingredients 1/4 cup parsley 3 chicken breasts 2 tbsp lettuce, chopped 2 Celery stalks, chopped 2 cloves garlic, minced 3 tbsp red onion, chopped 3 shallots, sliced 2 tsp ground pepper pinch of salt 1 tsp paprika 1/4 cup Almonds, sliced 1/4 cup Walnuts, sliced 2 tbsp lemon juice 1 tbsp extra virgin olive oil

Instructions Add the olive oil, garlic, 1/2 tsp pepper, 1 tsp paprika, and 1/2 tsp salt to a bowl and mix.

Coat the mixture on the Chicken and marinate for 1 hour Heat a large pan over medium heat and cook the marinated chicken on both sides until fully cooked. Once cooked, set it aside to cool and then cut it to small pieces.

Add parsley, lettuce, celery stalks, red onion, shallots, almonds and Walnuts to a bowl.

Add the chicken pieces to the mix.

Dress the salad with lemon juice and olive oil & serve

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LUNCH RECIPES

MEDITERRANEAN CHICKEN BOWL Ingredients For Bowl 1 cup cooked quinoa (or cauliflower rice) 1 cup mixed vegetables: cucumber (diced) cherry tomatoes (halved) bell peppers (chopped) red onion (optional) 1 cup mixed greens or lettuce 1–2 tbsp olives (optional) Fresh parsley or coriander for garnish

For Chicken 150–180 g chicken breast, sliced 1 tbsp olive oil 1 tsp lemon juice ½ tsp garlic powder or 1 fresh garlic clove (minced) ½ tsp dried oregano Salt and pepper to taste

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For Dressing 1 tbsp olive oil 1 tsp lemon juice ½ tsp dried oregano Salt & pepper to taste

Instructions Prepare the Chicken Marinate chicken with olive oil, lemon juice, garlic, oregano, salt, and pepper.

Grill or pan-sear for 4–5 minutes on each side until fully cooked.

Slice into strips and set aside.

Build the Bowl Add cooked quinoa as the base.

Top with cucumber, cherry tomatoes, bell peppers, red onion, and mixed greens.

Add olives if desired.

Place the grilled chicken strips on top.

Add the Dressing Whisk olive oil, lemon juice, oregano, salt, and pepper.

Drizzle over the bowl.

Garnish with parsley or coriander.

BELL PEPPER SALAD + CAULIFLOWER RICE

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Ingredients 1 cup bell peppers (red/yellow/green), sliced ½ cup cucumber, chopped ½ cup cherry tomatoes, halved A handful of mixed greens or lettuce 2 tbsp olives (optional) 1 tbsp olive oil 1 tsp lemon juice Salt & pepper to taste 1 cup cauliflower rice 1 tsp olive oil for cooking 1 small garlic clove, minced (optional)

Instructions Add the bell peppers, cucumber, tomatoes, greens, and olives to a bowl. Drizzle olive oil and lemon juice, add salt and pepper, and toss well.

Heat 1 tsp olive oil in a pan, add the garlic (optional), and stir in the cauliflower rice. Cook for 3–4 minutes until soft. Season with salt and pepper.

Serve the warm cauliflower rice on a plate and add the fresh bell pepper salad on the side or on top. Eat immediately.

ALMOND TORTILLA VEG WRAP

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Ingredients 1 cup bell peppers (red/yellow/green), sliced ½ cup cucumber, chopped ½ cup cherry tomatoes, halved A handful of mixed greens or lettuce 2 tbsp olives (optional) 1 tbsp olive oil 1 tsp lemon juice Salt & pepper to taste 1 cup cauliflower rice 1 tsp olive oil for cooking 1 small garlic clove, minced (optional)

Instructions Add the bell peppers, cucumber, tomatoes, greens, and olives to a bowl. Drizzle olive oil and lemon juice, add salt and pepper, and toss well.

Heat 1 tsp olive oil in a pan, add the garlic (optional), and stir in the cauliflower rice. Cook for 3–4 minutes until soft. Season with salt and pepper.

Serve the warm cauliflower rice on a plate and add the fresh bell pepper salad on the side or on top. Eat immediately.

SWEET POTATO & KALE BUDDHA BOWL

Ingredients

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1 cup cooked quinoa 1 cup kale, chopped 1 medium sweet potato, peeled and cubed 1 tbsp olive oil Salt & pepper to taste 1 tbsp mixed seeds (pumpkin, sunflower, or sesame) 1 tsp lemon juice (optional)

Instructions Toss the sweet potato cubes with olive oil, salt, and pepper, and roast them in an oven or air fryer at 200°C (400°F) for 15–20 minutes until soft.

Lightly massage the kale with a few drops of olive oil and a pinch of salt to soften it.

Add the cooked quinoa to a bowl, top with the softened kale, and add the roasted sweet potato. Sprinkle mixed seeds on top and finish with a squeeze of lemon if you like.

Serve immediately as a warm, nutrient-rich bowl.

ZUCCHINI NOODLES

Ingredients

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1–2 medium zucchinis, spiralized into noodles 1 tbsp olive oil or 1–2 tbsp basil pesto ½ cup mixed vegetables (bell peppers, cherry tomatoes, spinach, or mushrooms) Salt & pepper to taste 1 tsp lemon juice (optional)

Instructions Heat a little olive oil in a pan and sauté the mixed vegetables for 2–3 minutes.

Add the zucchini noodles and toss gently for 1–2 minutes.

Do not overcook to avoid sogginess. Remove from heat and mix in either olive oil or basil pesto.

Season with salt and pepper and finish with a squeeze of lemon if desired.

Serve warm as a light, antiinflammatory meal.

BEETROOT SALAD + CAULIFLOWER RICE BOWL

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Ingredients 1 medium beetroot, peeled and grated or finely chopped 1 small cucumber, chopped ½ cup cherry tomatoes, halved A handful of mixed greens or lettuce 1 tbsp olive oil 1 tsp lemon juice Salt & pepper to taste 1 cup cauliflower rice 1 tsp olive oil for cooking 1 small garlic clove (optional), minced

Instructions Combine beetroot, cucumber, tomatoes, and greens in a bowl.

Drizzle with olive oil and lemon juice, add salt and pepper, and mix well.

Heat 1 tsp olive oil in a pan, add garlic if using, and stir in the cauliflower rice. Cook for 3–4 minutes until soft, then season with salt and pepper.

Place the warm cauliflower rice in a bowl and add the fresh beetroot salad on top or on the side. Serve immediately.

QUINOA CHICKEN BOWL

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Ingredients 1 cup cooked quinoa 150–180 g grilled chicken breast, sliced ½ cup cherry tomatoes, halved ½ cup cucumber, chopped ½ cup bell peppers, chopped A handful of mixed greens or lettuce 1 tbsp olive oil 1 tsp lemon juice Salt & pepper to taste Fresh parsley or coriander (optional)

Instructions Season the chicken with a little salt, pepper, lemon, and olive oil, then grill or pan-sear for 4–5 minutes on each side until cooked through. Slice and set aside.

Add quinoa, tomatoes, cucumber, bell peppers, and greens to a bowl. Place the sliced chicken on top. Drizzle with olive oil and lemon juice, add salt and pepper, and garnish with parsley or coriander if desired.

Serve immediately as a balanced, anti-inflammatory meal.

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DINNER RECIPES

BROCCOLI SOUP WITH COCONUT MILK

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Ingredients 2 cups broccoli florets 1 small onion, chopped 1–2 garlic cloves (optional), chopped 1 tbsp olive oil 1 cup coconut milk 1 cup water or vegetable broth Salt & pepper to taste A pinch of turmeric or nutmeg (optional)

Instructions Heat olive oil in a pot and sauté the onion and garlic for 1–2 minutes.

Add the broccoli and cook for another minute.

Pour in the water or broth and simmer for 8–10 minutes until the broccoli softens.

Turn off the heat and blend the mixture until smooth. Return it to the pot, stir in the coconut milk, add salt and pepper, and warm it gently without boiling.

Serve hot as a creamy, comforting thyroid-supportive soup.

MINESTRONE SOUP + SAUTÉED MUSHROOMS & SPINACH

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Ingredients For soup 1 cup mixed vegetables (carrot, zucchini, celery, beans) ½ cup cooked beans (optional) ½ cup crushed tomatoes or tomato puree 2 cups vegetable broth or water 1 tsp olive oil Salt & pepper to taste ½ tsp dried herbs (oregano or basil) For Saute 1 cup mushrooms, sliced 1 cup spinach 1 tsp olive oil Salt & pepper to taste 1 small garlic clove, minced (optional)

Instructions Heat olive oil in a pot, add the mixed vegetables, and sauté for 2–3 minutes. Add tomato puree, broth or water, herbs, salt, and pepper. Simmer for 10–12 minutes until the vegetables soften.

For the mushrooms, heat olive oil in a pan, add garlic, then mushrooms, and sauté for 2–3 minutes. Add spinach and cook another minute until wilted.

Season with salt and pepper.

Serve the minestrone soup hot with the sautéed mushrooms and spinach on the side or mixed in.

QUINOA VEG STIR-FRY BOWL

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Ingredients 1 cup cooked quinoa 1 cup mixed vegetables (bell peppers, carrot, zucchini, broccoli, or beans) 1 tbsp olive oil 1 small garlic clove, minced (optional) Salt & pepper to taste 1 tsp lemon juice (optional)

Instructions Heat olive oil in a pan and sauté garlic for a few seconds.

Add the mixed vegetables and stir-fry for 3–4 minutes until slightly tender but still crisp.

Add the cooked quinoa, season with salt and pepper, and toss everything together for 1–2 minutes.

Finish with a squeeze of lemon if you like.

Serve warm as a simple, nutrientrich bowl.

VEGAN LENTIL PASTA

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Ingredients 1 cup lentil pasta (red lentil or chickpea pasta) 1 cup tomato sauce or crushed tomatoes 1 small onion, chopped 1–2 garlic cloves, minced (optional) 1 tbsp olive oil Salt & pepper to taste ½ tsp dried basil or a few fresh basil leaves ½ tsp oregano (optional)

Instructions Cook the lentil pasta according to the packet instructions and drain.

Heat olive oil in a pan, sauté onion and garlic for 1–2 minutes, then add tomato sauce, basil, salt, pepper, and oregano.

Simmer for 3–4 minutes. Add the cooked lentil pasta to the sauce and toss gently until everything is coated.

Serve warm and top with extra basil if you like.

ALMOND BUTTER VEGGIE SHIRATAKI NOODLES

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Ingredients 1 pack Shirataki noodles 2 tbsp Almond butter 1 medium carrot, chopped 1/2 pound broccoli, chopped 1/4 pound cauliflower, chopped 2 garlic cloves 1 tbsp ginger, grated 1 yellow onion, sliced 2-3 shallots, sliced 1 tbsp extra virgin olive oil 1 tsp ground black pepper

Instructions Heat the olive oil in a pan on medium heat. Add ginger, garlic, onions and shallots for a 1-2 minutes.

Then add other vegetables and stir fry for a few minutes.

Rinse the shirataki noodles in warm water and add it to the vegetables.

Once the noodles and vegetables are cooked, add almond butter.

Take them off the heat. Season it with black pepper and serve

TUNA BROWN RICE BOWL

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Ingredients 1 cup brown rice 2/3 cup tuna, diced 1/2 cup edamame 2 scallions, chopped 1 medium cucumber, sliced 1/4 small avacado, diced 2 tbsp extra virgin olive oil 1 tbsp lemon juice 1 tsp ground black pepper

Instructions Add rice to boiling water and cook in a covered pan for 30-35 minutes in medium flame. Take off the heat and keep the steam in for 10-15 minutes.

Add the cooked brown rice to a bowl and add tuna, edamame, cucumber, avacado and scallions.

Drizzle with black pelelr, lemon juice and olive oil & serve

ZUCCHINI CARROT QUINOA BOWL

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Ingredients 1 cup cooked quinoa 1 small zucchini, chopped or sliced 1 medium carrot, grated or thinly sliced 1 tbsp olive oil 1 small garlic clove, minced (optional) Salt & pepper to taste 1 tsp lemon juice (optional) A handful of fresh parsley or coriander (optional)

Instructions Heat olive oil in a pan and sauté the garlic for a few seconds.

Add the zucchini and cook for 2–3 minutes until slightly tender.

Add the carrot and toss for another minute. Season with salt and pepper.

Place the cooked quinoa in a bowl, top with the sautéed zucchini and carrot, and finish with lemon juice and herbs if desired.

NIGHT TIME DRINK NIGHTTIME THYROID-CALMING TEA This soothing nighttime tea helps calm your hormones, reduce inflammation, and support your thyroid while you sleep. Its blend of calming and anti-inflammatory herbs improves sleep, boosts energy, and supports digestion, leaving you refreshed in the morning.

Best Time to Drink -

30 to 60 minutes before bedtime Sip slowly over at least 8 to 10 minutes for best absorption and calming effect

Ingredients 1½ cups water 1 tsp dried chamomile flowers (or 1 tea bag) 1 tsp holy basil (tulsi) leaves (or 1 tea bag) ½ tsp fennel seeds ¼ tsp ginger powder

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Instructions Bring 1½ cups water to a boil and turn off the heat.

Add chamomile, holy basil, fennel seeds, and ginger powder.

Steep for 5 to 8 minutes.

Strain into a cup and sip slowly over 8 to 10 minutes.

Doctor’s Note Supporting your thyroid at night is just as important as daytime care. This tea helps calm your body, improve sleep, and reduce inflammation. With consistent use, many people notice better energy, less anxiety, and improved digestion within a week.

– Dr. Anshul Gupta, MD