Fix Deficiencies, Strengthen Hair, and Restore
Growth Without Expensive Treatments!
Dr Snehal Adsule
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Are you struggling with hair fall?
Tired of trying expensive shampoos,
serums, and treatments that don’t work?
The secret to thick, strong, and healthy
hair lies inside your body not in a bottle!
In this guide, you’ll discover how to
naturally reverse hair fall by fixing
nutrient deficiencies, balancing
hormones, and adopting simple,
science-backed habits.
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Why This Guide Works
✅ No expensive treatments—just real
solutions
✅ 100% natural & backed by science
✅ Easy-to-follow meal plan for hair growth
✅ Fix the root cause, not just the symptoms
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
Your hair is 95% keratin (a protein) and
depends on key nutrients to grow strong.
Deficiencies = hair fall!
A. Protein (Keratin Building Block)
Hair is made of keratin, a protein. Without
enough protein, hair becomes weak and
brittle.
✅ Best Sources: Eggs, chicken, fish, paneer,
lentils, chickpeas, nuts, seeds
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
B. Iron (Oxygen Supply to Hair Follicles)
Low iron = hair roots weaken due to lack of
oxygen.
✅ Best Sources: Spinach, moringa, beetroot,
red meat, chicken liver, lentils, pomegranate
Tip: Pair with Vitamin C (lemon, oranges, amla)
for better absorption
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
C. Zinc & Biotin (Hair Growth & Repair)
Zinc supports hair follicles, while biotin
enhances keratin production.
✅ Best Sources: Pumpkin seeds, nuts,
chickpeas, eggs, mushrooms, bananas
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
D. Omega-3 Fatty Acids (Scalp Nourishment &
Hydration)
Prevents dry, flaky scalp and strengthens hair.
✅ Best Sources: Flaxseeds, walnuts, fatty fish
(salmon, mackerel), chia seeds
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
E. Vitamin D (Follicle Activation & Growth)
Deficiency is linked to hair thinning.
✅ Best Sources: Sunlight (15-20 min/day),
mushrooms, fatty fish, egg yolks
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Essential Nutrients for
Strong, Healthy Hair
F. Vitamin B12 (Red Blood Cell Formation for
Hair Oxygenation)
✅ Best Sources: Dairy, eggs, fish, chicken,
fortified cereals
G. Selenium (Scalp Health & Anti-Dandruff)
✅ Best Sources: Brazil nuts (just 1-2 per day),
sunflower seeds, fish
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Gut Health and
Nutrient Absorption
Healthy gut = healthy hair! If your body can’t
absorb nutrients, your hair won’t get them
either.
How to Fix It:
✅ Probiotics: Curd, fermented foods (idli, dosa,
kimchi, sauerkraut, kanji)
✅ Fiber: Flaxseeds, psyllium husk, whole grains,
vegetables
✅ Hydration: 2-3L water/day to flush toxins
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Blood Sugar Balance
& Hormonal Health
High stress & hormonal imbalance = hair fall
Here’s how to fix it
A. Reduce Cortisol (Stress Hormone)
✅ Sleep: 7-8 hrs of quality sleep
✅ Relaxation: Deep breathing, yoga, walks in
nature
✅ Magnesium-rich foods: Dark chocolate,
pumpkin seeds, almonds
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Blood Sugar Balance
& Hormonal Health
B. PCOD & Thyroid-Friendly Diet
✅ Cut refined sugar & processed foods
✅ Balance every meal with protein + fiber +
healthy fats
✅ Iodine-rich foods: Seaweed, eggs, dairy
✅ Selenium-rich foods: Brazil nuts, fish,
sunflower seeds
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Lifestyle Habits to
Support Hair Growth
Avoid Excessive Caffeine & Alcohol – Dries
out hair, depletes minerals
Cold Water Hair Rinse – Hot water weakens
hair strands
Minimal Heat Styling & Chemical
Treatments – Weakens keratin bonds
Scalp Massage with Natural Oils (3x a Week)
– Coconut oil, castor oil, rosemary oil
(boosts circulation)
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Daily Hair-Nourishing
Meal Plan
☀️ Morning:
Soaked nuts & seeds (almonds, walnuts,
flaxseeds)
Amla or lemon water for Vitamin C
🥣 Breakfast:
Sprouts chaat / Eggs with whole grain toast
/ Paneer bhurji with roti
Fresh fruit (banana, papaya, orange)
HAIR RESCUE BLUEPRINT @drsnehal_adsule
Daily Hair-Nourishing
Meal Plan
🥗 Lunch:
Protein source (dal, chicken, fish) + Leafy
greens
Whole grains (brown rice, jowar, quinoa)
Salad with pumpkin seeds & lemon
dressing
🍵 Snack:
Coconut water + roasted chana
Handful of mixed nuts
HAIR RESCUE BLUEPRINT @drsnehal_adsule
🛑 Shampoo won’t fix hair fall—your diet will
✅ Fix nutrient deficiencies.
✅ Improve gut health.
✅ Balance stress & hormones.
✅ Adopt hair-friendly habits.
If you’re tired of hair fall, dull skin, and stubborn
weight that won’t go away…
It’s your turn now
Click the button below to get started.
https://wa.link/eov59s
