For years they told you to fear fat. That it would make you fat, clog you, betray you. So you skimmed it, cut it, ran from it.

Here is the quiet truth nobody sat you down to say. Your body cannot make some of these fats on its own. You have to eat them. There is no version of you that is well without them.

This is the last of the four asks of PACE. Protein, energy, calcium, and now essential fats. Ten quiet minutes on the food we were taught to fear, finally allowed to defend itself.

It was never fat or no fat. It is which fat, and how much.

Next Friday, all four come together into one ordinary day of eating.

Saath walks beside your doctor, never in front. If you have been told to watch your heart or your cholesterol, follow that advice, and let this be the spirit, not the sum.

You can drink all the milk in the house and still lose bone.

Not because you did anything wrong, but because calcium does not work alone. It has to be absorbed, and much of that story begins somewhere we rarely think to look, the gut.

This week we go quieter and deeper, to the frame that holds you up and the living garden inside you. Two things that seem far apart, and are truly one story.

Inside this one: why bone loss can speed up quietly through menopause with no ache to warn you, the three small things that cost nothing, and which dahi is actually best, once you stop letting the fancy names confuse you.

A bowl of dahi a day. A green and a seed. A little weight, and a little sun.

Bone is built by being used.

Saath walks beside your doctor, never in front. If your bones need a test or a medicine, that is his work. This is only the food that holds you between.

Milte hain agle Shukravar ko. Keep smiling.

The tiredness that comes at four o'clock was not made at four. It was made at breakfast.

This week, the second of the four asks. A, anchor your energy.

Inside this episode:

· The agni, and why our grandmothers spoke of a flame meant to burn steady, not to roar and die

· What a naked carbohydrate does to your whole afternoon, and why the body stops forgiving it after thirty five

· Three anchors, and the one rule to carry: never let a carbohydrate walk alone

· A ten second fix for the woman who leaves the house at eight

You are not weak. Your body has grown honest.

If a man who loves you is near, let him hear this one too.

Next Friday, the C. Calcium and cultures.

Follow Saath on Spotify and every Friday's episode will find you on its own.

Saath, Journeys with Tasneem. From Sarvatra Yoga. New episodes every Friday, 7 PM.

Your body may not be asking you for less at all. She may be asking for more of one very specific thing.

After thirty five, a woman's body stops responding to subtraction. The strength she took for granted starts to leave quietly, and what feels like discipline failing is very often something missing. In this episode I begin answering the whispers, one small ask at a time, at our own PACE.

Tonight, the first ask. Protein. Not from a tub or a weighing scale, from the dal, the curd, the egg and the roasted chana already sitting in your kitchen.

Saath is a quiet Friday evening podcast for Indian women navigating perimenopause, menopause and midlife. Fifteen minutes, every Friday, free forever.

This week, one question at your first meal. Where is my protein. That is all.

Toh milte hain agli Shukravar ko. Take care. And keep smiling. 🌿

What the turning actually feels like — your body's everyday whispers.

Last week we named the change; this week we learn to hear it. One by one, we name the six everyday whispers of these years — the bleeding that changes, the sudden heat, the 3 a.m. ceiling, the tide of the mood, the word that left, the changing shape — so that not one of them can frighten you again. With Dr. Jen Gunter and Dr. Lisa Mosconi, and an old yoga word for the loving study of your own self: svadhyaya. Because a woman who can read her own body is never again fully at its mercy.

Toh milte hain agli Shukravar ko. Take care, and keep smiling.

— Tasneem

What really begins after thirty-five — the science, gently.

We sit with the one question almost no one ever answered for us: what is actually happening inside a woman's body after 35? You'll meet perimenopause by its true name, understand estrogen as the quiet manager of the whole house, and hear — in the simplest words — why the tiredness, the aching, the 4 PM edge and the forgetting are real, common, and not you failing. Grounded in the SWAN study and the work of Dr. Vonda Wright and Dr. Lisa Mosconi, and closing with a promise: this is not a sentence. It is a turning.

Toh milte hain agli Shukravar ko. Take care, and keep smiling.

— Tasneem

This week — my story, the one only a few have ever heard. From nine years at a corporate desk, to the morning my body broke at thirty-eight, to the three teachers who put me back together and taught me everything I now bring you every Friday. You deserve to know who you're trusting with your Friday evenings. 🌿

New episodes every Friday, 7 PM.

Two quiet whys, for the body that has carried you through everything.This week on Saath, we sit with a bigger question: not how to care for your body, but why. Why she is the greatest gift you have ever received — a living miracle, proven by science, faithful as nature. And why it is now your turn to mother the woman who has mothered everyone else.A gentle 10 minutes to pause, reflect, and return to yourself.Sarvatra Yoga · Stretch. Stimulate. Strengthen.New episodes every Friday, 7 PM.

A quiet conversation about learning to listen to what your body has been trying to say for years.

In this episode, we sit with a small teaching from Rumi, the science of interoception, and a 90-second practice you can begin tomorrow morning with your chai.

Not a place for advice. A place for company on the quiet journey home to your own body.

Take care. And keep smiling.

— Tasneem 🌸

Welcome to the very first episode of Saath — Journeys with Tasneem.In this quiet 15-minute conversation, Tasneem opens the door to what this podcast will be — a weekly Friday evening companion for anyone who has stopped feeling like home in their own body.She shares the story of the woman who named her — her mother — a school Principal for a decade, who took tuitions for over twenty years mastering English literature, and who gave her the greatest inheritance a daughter could receive: the gift of teaching.She speaks about the two types of intelligence in the world — the one who reads and becomes an expert, and the one who reads little but implements deeply, and then gives it away better than the book said it. And she introduces the six pillars our body is held up by: what you eat, how you eat, activity and exercise, sleep, emotions, and environment.This is not a wellness podcast that will rush to sell you anything. For the next seven to nine months, Tasneem simply shares. Freely. Fully. A baby takes nine months to be born. Something worthwhile also takes its time.Join Tasneem's private WhatsApp podcast circle: https://chat.whatsapp.com/DIl4F49VMWy3S8QXtj2gorWhatsApp Tasneem directly: +91 93260 74834Sarvatra Yoga · Stretch. Stimulate. Strengthen.