Third cup of coffee and you're still dragging. The crash hits at 2pm like clockwork—or maybe it's 10am, or maybe it's random and you never know when it's coming. You've tried the morning routines. The sunrise alarm. The protein-heavy breakfast everyone recommends. Nothing sticks.

Here's what nobody told you: your energy isn't random. It's set—in the first 60 to 90 minutes after you wake up. Get those 90 minutes wrong, and you spend all day chasing energy you already lost.

This week, we're introducing the First 90 Protocol—the science of why your morning determines your whole day, and why generic routines keep failing you.

Listen now to learn:

1. Why the first 90 minutes of your day set your energy for everything that follows
2. The cortisol awakening response—your biological "start" signal—and why it's broken
3. How morning light resets your master clock (and why indoor light doesn't count)
4. The phone trap: how checking email before breakfast hijacks your entire day
5. Why the same morning routine helps one woman and harms another

This is Week 2 of our four-week Energy series. All episodes—including your personalized dosha prescription—are free through February 7th. Starting February 8th, the dosha-specific episodes become part of the paid subscription.

Take the free Dosha Data Assessment at myarvasi.com to find your type, then come back for your personalized two-step First 90 Protocol.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack: @myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

Third cup of coffee by 10am and you still can't think straight. You've tried the supplements, the earlier bedtime, the morning routine from that podcast. Nothing works like it used to. And underneath the exhaustion is the question you're afraid to ask out loud: Am I just lazy?

You're not. Something real has changed in your biology—and it started before you even noticed symptoms. Your cells are struggling before your labs catch it. Your internal alarm clock is broken in ways that willpower can't fix. And the generic advice everyone's giving you? It was never designed for your body.

This is the episode that finally makes it make sense.

Listen now to learn:

1. Why your exhaustion isn't laziness, weakness, or "just getting older"
2. The two biological systems that change in perimenopause—and why your labs miss it
3. How your "broken alarm clock" creates the 3am wake-up and the afternoon crash
4. Why caffeine is making the pattern worse, not better
5. Why generic advice fails—and what actually works

This is Week 1 of our four-week Energy series. Everything is free through February 7th—including the personalized dosha-specific episodes. Take the free Dosha Data Assessment at myarvasi.com to find your type, then come back for your personalized prescription.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack: @myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

The Week of January 11th: Easing Back In—A Quick Update on the Winter Season

We told you the Winter season would begin today—but life happened, and we're pushing our start to next Sunday, January 18th.

Here's the thing: we could have rushed it. But that's not how we want to show up for you.

And honestly? It's the first full week back from the holidays. You're probably still trying to find your footing. Remembering your routines. Digging out from everything that piled up. Wondering why you're so tired when you just had time off.

You don't need one more thing right now.

So consider this your week to land. To ease back in. We'll be here when you're ready.

Because what's coming? It's exactly what you've been asking for. For the next five weeks of Winter, we're going deep on energy. Why it disappeared. Why nothing you used to do works anymore. And what actually helps—now, in this body, in this season of life.

Your prescription—personalized to your dosha—starts next Sunday, January 18th.

Subscribe to the Weekly Health Rx by Arvasi so you don't miss your first Winter prescription. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to unlock your personalized feed.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack:@myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

The Week of January 4th: Your Energy Fix Starts Now—Winter Season Preview

Something new begins January 11th.

We've been listening to what you've told us—the exhaustion, the frustration, the feeling that your body just isn't responding anymore. I'm exhausted—and nothing that used to work is working anymore. We hear you.

For the first five weeks of Winter, we're going deep on one topic: energy. Not the kind you chase with caffeine. Real, sustainable energy—the kind that comes from understanding how your body actually works. Your circadian rhythm. Your hormones. Your gut. Your nervous system. All of it converging on the one thing you've been chasing.

Subscribe to the Weekly Health Rx by Arvasi so you don't miss your first Winter prescription on January 11th. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to unlock your personalized feed—because generic advice is exactly why nothing has worked.

Here's to a new year that finally makes sense for your body.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack:@myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

Eleven weeks of fall. You can feel every one of them.

The mental replaying of conversations. The decisions you're still second-guessing. The physical weight—not just from holidays, but from three months of accumulated tension sitting in your body. You want a fresh start, but underneath is the quiet knowing: you can't build something new on a cluttered foundation.

The winter solstice isn't just the shortest day of the year. It's a biological reset point—when your circadian rhythm is most disrupted and most receptive to recalibration. Research shows 80% of resolutions fail because people skip the release and jump straight to goals.

In this week's Weekly Health Rx by Arvasi, Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi give you a two-part solstice ritual—morning and evening—to clear what you're carrying before you build what comes next.

Listen now to learn:

• Why the solstice is a biological reset point—and what happens when you miss the clearing window
• How combining morning light with cold air creates a "circadian reset window"
• The evening journaling practice that moves emotion from feeling to processing
• How each dosha clears differently—and what YOU'VE accumulated this fall

This is our last episode of 2025—thank you for spending this season with us. Subscribe to Weekly Health Rx by Arvasi so you're ready when we return in January. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to discover what your body has been carrying—and how to finally release it.

Wishing you a peaceful solstice, a restful holiday, and a new year that begins lighter than the last.

Finally—medicine that fits you.

Ten weeks of fall. You can feel every one of them.

That tightness across your shoulders that won't release no matter how much you stretch. The heaviness in your legs by evening—like they've been working all day even when you've been sitting. Your lower back aches. Your hips feel locked. And at night, even when you're exhausted, your body won't fully let go. You lie down but you don't sink in.

You're horizontal, but you're not resting.

Research shows that chronic stress creates "muscle memory"—patterns of tension that persist even when the stressor is gone. Your body learned to brace, and now it doesn't know how to stop. Add the hormonal shifts of perimenopause or menopause—when declining estrogen makes muscles less able to release on their own—and you're carrying months of accumulated tension in a body that's forgotten what relaxed even feels like.

In this week's Weekly Health Rx by Arvasi, Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi give you a simple evening practice that finally tells your nervous system it's safe to let go—so you can enter the new year lighter, not depleted.

Listen now to learn:

• Why your muscles hold tension even after the stress is gone—and the research on "muscle memory" patterns
• The specific places women in midlife store stress (and why it accumulates there)
• How 5 minutes of one pose reduces cortisol, lowers heart rate, and shifts your nervous system into rest mode
• The exact Legs Up the Wall + Extended Exhale protocol that works when nothing else does
• Why HOW you prepare before stillness determines whether you actually release—and what your dosha needs

Don't drag this year's tension into next year. Subscribe to Weekly Health Rx by Arvasi so you never miss a weekly prescription. Want guidance personalized to your unique biology as you head into 2026? Take the free Dosha Data Assessment at myarvasi.com to unlock your own private podcast feed with prescriptions tailored just for you.

Finally—medicine that fits you.

December. Your digestion has been through it.

Two months of cold, dry Vata season. October's routine changes. Thanksgiving's feast. Holiday parties that haven't stopped. Now you feel it—heaviness that won't lift, bloating by noon, elimination that's unpredictable at best. Food just... sits there.

You've got three more weeks of December ahead. You can't do a restrictive cleanse right now. But you also can't drag this into winter.

In this week's Weekly Health Rx by Arvasi, Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi give you a simple, powerful clearing protocol using CCF tea—cumin, coriander, fennel—the ancient remedy now backed by modern research.

Listen now to learn:

• Why December has the highest rates of constipation and bloating of any month
• The research showing warm water improves bowel frequency by 58% in one week
• The exact CCF tea timing protocol for maximum digestive clearing
• What you'll notice after 7 days

Take the free Dosha Data Assessment at myarvasi.com to unlock your personalized prescription.

The Week of November 23rd:

This is it. This is the last week of November— peak Vata season. Cold, dry, windy, chaotic energy has been accumulating for two months. And your nervous system is already more reactive, more easily overstimulated, more on edge than it was in September.

And now it's also Thanksgiving week. Family is coming or you're traveling. The group texts started days ago. There's grief too— maybe an empty chair this year, a tradition that's changed, someone who's not here anymore. There's anxiety about hosting, about being hosted, about family dynamics you've been managing for decades.

You love these people. But you're also noticing something: you're more reactive these days. Shorter fuse. Tighter chest. Clenched jaw before dinner even starts. Everything feels more intense.

What you really want is to actually enjoy this week, not just white-knuckle through it and survive.

In this week's Weekly Health Rx by Arvasi, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why your nervous system is more reactive right now, and give you quick tools (3-5 minutes) you can use IN THE MOMENT when you're already activated.

This week, you'll get reactive tools for real-time stress, not prevention, but intervention when the activation wave is already building.

Listen now to learn:

• Why peak Vata season makes everyone's nervous system more reactive and why your stress threshold is lower right now
• The 60-90 second window you have to interrupt the activation wave before you're fully overwhelmed
• The universal extended exhale breathing technique that works for everyone to calm your nervous system in 2-3 minutes
• Why this week is different from October's morning practices— you need rescue tools, not just prevention
• How to use these tools anywhere when stress hits during family gatherings

Subscribe to Weekly Health Rx by Arvasi so you never miss a weekly prescription. Want guidance personalized to your unique biology? Take the free Dosha Data Assessment at myarvasi.com to unlock your own private podcast feed with prescriptions tailored just for you.

Finally---medicine that fits you.