01
Nutrition
Whole, mostly unprocessed food — more sabzi, daal, fruit and water.
SehatStudio · Dr. Javeria Ashfaq
Your habits are your medicine.
Heal with habits, live with gratitude.
MBBS | Family Physician | Lifestyle Medicine Expert
Health & Habit Coach · Helping you build small habits for lasting health
صحت مند عادات، صحت مند زندگی
The Framework
The 7 Pillars of Sehat
Small, consistent changes across seven areas of life — the foundation of everything we do, in clinic and in class.
- 02
Movement
Regular physical activity, woven into ordinary days.
- 03
Sleep
Restorative sleep that lets your body repair and reset.
- 04
Stress
Practical tools to calm the mind and manage daily pressure.
- 05
Connection
Healthy relationships and community that hold us up.
- 06
Substance-free
Avoiding smoking, naswar, sheesha and other risky substances.
The signature 7th pillar
Gratitude
Shukr — noticing what's good, every day.
Six evidence-based pillars of lifestyle medicine, plus gratitude.
The Method
One method for health and for learning.
Whether you are managing diabetes or preparing for OSCEs, progress follows the same four steps.
- 01
Assess
We start by understanding where you are today — honestly and without judgement.
- 02
Prescribe
You receive a clear, written plan built around small, realistic habits.
- 03
Track
A logbook turns intentions into daily action you can actually see.
- 04
Review
We look at what worked, adjust what did not, and build on progress.
Where to begin
Three doors, one philosophy.
For your health
The Clinic
Online lifestyle medicine consultations and programs for diabetes, BP, PCOS, weight and more.
For medical students
The Academy
Tutoring, OSCE preparation and mentorship from a practising family physician.
Logbooks & journals
The Studio
Printable and printed logbooks to track your habits — or your learning.
Free download
The 7 Pillars Self-Check
A one-page check-in to see which pillar needs your attention first. Sent straight to your WhatsApp.
Meet your doctor
Dr. Javeria Ashfaq
MBBS | Family Physician | Lifestyle Medicine Expert
A family physician who saw too many patients collecting prescriptions but not progress. Today I help families heal with habits — and teach the next generation of doctors to do the same.
Read my storyKind words
Stories of small changes.
Placeholder testimonial The written lifestyle prescription made everything feel doable. My logbook became my daily companion.
Patient, Lahore · 8-Week Reset Placeholder testimonial I finally understood physiology instead of memorising it. The study logbook kept me honest every week.
Third-year MBBS student · One-to-One Tutoring Placeholder testimonial The group circle gave me people to walk with. The gratitude practice changed how I start my mornings.
Participant, Islamabad · Group Circle