Hormone therapy doesn’t have to be confusing, scary, or controversial.

In this powerful episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with OB-GYN and menopause expert Dr. Suzanne Gilberg to bring clarity, compassion, and science to one of the most misunderstood topics in women’s health. Together, they unpack the myths born from the Women’s Health Initiative study, reveal what the science really says, and explore how hormones impact everything from brain health to bone strength.

Dr. Gilberg also shares her personal experience with breast cancer and why she ultimately chose to go on hormone therapy — a story that will surprise and empower you.

This episode goes beyond hormones. You’ll hear how lifestyle, sleep, nutrition, and stress interact with HRT; how ancient wisdom like Ayurveda reframes menopause as a sacred transformation rather than a decline; and why curiosity, community, and connection are powerful medicine for this stage of life.

If you’ve ever wondered whether hormone therapy is safe, if you’ve “missed the window,” or how to navigate menopause with clarity and confidence — this conversation is for you.

What You’ll Learn in This Episode:

• (03:55) What hormone therapy really is — and why it matters
• (10:54) The truth behind the Women’s Health Initiative study
• (17:04) When to start HRT, who it’s for, and if it’s ever too late
• (21:05) How to weigh real risks and benefits with confidence
• (28:44) The role of lifestyle, gut health, sleep, and stress
• (31:06) How Ayurveda reframes menopause as a sacred transition
• (43:31) Why community and connection are powerful medicine
• (47:41) Dr. Gilberg’s self-care rituals and her message for every woman

This episode blends modern medical science with ancient wisdom to bring clarity, compassion, and confidence to menopause. Discover the truth about hormone therapy, the integrative self-care practices that support it, and the mindset shifts that can turn this transition into a powerful new beginning.

About Dr. Suzanne Gilberg:

A disruptor, healer, educator and fellow of the American College of Obstetrics and Gynecology, Dr. Suzanne Gilberg earned her medical degree from USC in 1996 and completed her OB/GYN residency at Cedars-Sinai. Board certified in integrative and holistic medicine, she also holds a Clinical Ayurvedic Specialist degree. Dr. Gilberg is Chief Medical Correspondent for The Drew Barrymore Show and author of Menopause Bootcamp. She serves as Chief Clinical Officer at Monarch, transforming women’s healthcare, and co-founded Cedars-Sinai’s Green Committee. Based in Beverly Hills, she’s committed to healing individuals, families, communities, and the planet.

Resources Discussed:

• Monarch MD (telehealth)
• Menopause Bootcamp (book)
• Menopause Bootcamp (course)
• Estrogen Matters (book)

Connect with Dr. Suzanne Gilberg:

• Instagram: @askdrsuzanne
• Website: https://thedrsuzanne.com/ and https://gilberg.monarchmd.com/ 
• YouTube: https://www.youtube.com/user/askdrsuzanne
• TikTok: @askdrsuzanne
• LinkedIn: https://www.linkedin.com/in/askdrsuzanne
• Facebook: https://www.facebook.com/askdrsuzanne

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this practical and empowering episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with Dr. Jen Ashton—board-certified OB-GYN, nutritionist, obesity-medicine specialist, and four-time Emmy Award-winning journalist—to explore the science of weight management and strength in midlife.

Together, they unpack how shifting hormones, changing metabolism, and lifestyle habits affect women’s health in their 40s, 50s, and beyond—and what truly works to stay strong, energized, and balanced.

Drawing on Dr. Ashton’s medical expertise and her own six-month Wellness Experiment, they discuss how women can combine evidence-based science, smart movement, and self-compassion to thrive through perimenopause and menopause.

What You’ll Learn in This Episode:

• (03:17) Why midlife weight gain happens—and how hormones like estrogen, cortisol, and testosterone influence metabolism
• (13:58) How Ayurvedic principles of balance, rhythm, and individuality align with modern science on women’s metabolism and longevity
• (18:58) How to balance strength training, cardio, and recovery to optimize energy and results
• (30:33) How variety and intensity (not restriction) are essential for healthy weight management and long-term vitality
• (43:17) Why adaptability—not perfection—is the foundation for sustainable health
• (47:26) The role of creatine in supporting muscle, metabolism, and brain health—and how to use it safely
• (52:07) Why Dr. Ashton’s one simple wellness tip, to start doing today, is meditation

This episode is your science-backed guide to weight management and strength in midlife—showing how adaptability, balance, and variety can help you feel strong, confident, and fully alive at every stage.

About Dr. Jen Ashton:

Dr. Jennifer Ashton is the founder and President of Ajenda, a multimedia company centered around weight management, women’s health and nutrition. She is the creator of Ajenda’s Wellness Experiment, a daily nutrition, fitness and health program designed specifically for women over 50. One of the only physicians with a national platform who is credentialed in nutrition, obesity medicine and gynecology, Dr. Ashton is the former ABC News Chief Medical Correspondent where she was the first woman and only the third physician to hold this position in the history of the network. A graduate of Columbia College and Columbia Medical School, she is board-certified in Ob-Gyn and Obesity Medicine, is a 4-time Emmy Award winner for her work in medical reporting and has received the Columbia Alfred DuPont Award for Excellence in Journalism and the American Heart Association’s Woman of the Year Award for her work on women’s health advocacy.  She serves on the Board of Directors of the American Heart Association and is the author of six books, including the national best-seller, The Self Care Solution. 

Connect with Dr. Jen Ashton:

• Instagram: @drjashton / @joinajenda
• Website: https://www.joinajenda.com
• YouTube: https://www.youtube.com/@drjashton
• LinkedIn: https://www.linkedin.com/in/dr-jennifer-ashton-354576204/

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this episode of The Healing Catalyst, Dr. Avanti Kumar-Singh welcomes back her good friend and recurring guest, Tara Stiles, founder of Strala Yoga, for a timely and powerful conversation about the health benefits of living softly.

Tara shares wisdom from her upcoming book Living Softly, and explores how the cultural obsession with hustle and constant productivity is not only misguided—but harmful to our health and well-being. Instead, she offers another way: a practice of softness that creates real strength, resilience, and presence.

Together, Tara and Avanti dive into what it means to soften—physically, emotionally, and mentally—and how simple “softness breaks” throughout the day can help us access flow state, regulate the nervous system, and create more meaningful connections in every area of life.

They also explore how, in a world that feels increasingly difficult and disconnected, Living Softly helps us reconnect—not just to ourselves, but to each other. This way of being allows us to show up with compassion, empathy, and presence—qualities that are urgently needed as we navigate the uncertainty and division in our world. It’s a reminder that healing is never just individual—it’s collective. And the more we soften, the more we can support ourselves and each other.

What You’ll Learn in This Episode:

• (07:32) How “Living Softly” can have an expansive impact, mentally, emotionally, and physically
• (12:55) Why hustle culture harms our health and what the science says about its long-term risks
• (23:28) How flow state improves productivity, focus, and emotional well-being—and how softness helps us get there
• (32:18) What “Living Softly” really means—and how it’s different from simply relaxing or doing less
• (33:22) Tips for handling negativity and toxic behaviors and how to employ the practice of softness in our relationships
• (37:51) The ripple effect of nervous system regulation and how softening helps us connect more deeply with others
• (41:55) Practical ways to integrate softness into your daily life—including Tara’s “softness breaks” that you can try today

This episode is your guide to redefining strength through softness—and learning how small, conscious shifts in how you move, breathe, and show up can lead to better health, deeper connection, and more grounded power.

In a world that feels increasingly hard and divided, Living Softly reminds us that healing isn’t just personal—it’s relational. The more we soften, the more we can connect—with ourselves, with others, and with the communities we’re part of. This practice helps us create calm within, so we can become a calming force in the world around us.

(correction: the World Health Organization (WHO) study discussed in this episode was published in 2021; not 2019)

About Tara Stiles:

Tara Stiles is the co-founder of Strala Yoga, best-selling author, and well-being expert. Tara has revolutionized yoga for millions, transforming a practice so often seen as dogmatic, and guru-based, into an everyday movement that supports ease and well-being.

Strala Yoga is practiced in more than 100 countries, thousands of Guides lead Strala classes around the globe every day, and Tara shares yoga with thousands of people on the Strala Yoga app. She has been profiled by The New York Times, Times of India, The Times (UK), and featured in most major national and international magazines.

Connect with Tara Stiles:

• Instagram: @tarastiles
• Website: https://www.tarastiles.com/, https://stralayoga.com/
• LinkedIn: https://www.linkedin.com/in/tarastiles
• Podcast: https://www.tarastiles.com/#podcast 
• Tara’s previous episodes on The Healing Catalyst: Episode 124, Episode 105, Episode 43, Episode 18

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst 
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

Artificial Intelligence is changing everything—including how we care for our minds and bodies. But how do we make sense of its growing role in healthcare without losing the human connection that healing depends on?

In this powerful episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with Poonacha Machaiah, CEO of the Chopra Foundation and co-founder of Cyberhuman.ai, to unpack the evolving role of AI in mental health, loneliness, and preventive care. From AI-powered wellness coaches and personalized health dashboards to emotional support through chatbots and even therapeutic applications in the metaverse, this episode explores how technology can be a tool for healing—if used consciously.

Dr. Avanti and Poonacha also discuss the risks, the ethical questions, and what it means to keep intuition and empathy at the center of care, even as tech continues to accelerate.

AI isn’t here to replace healthcare—it’s here to reimagine it. And when used consciously, it has the power to move us from reactive treatment to personalized, proactive, and deeply connected care.

What You’ll Learn in This Episode:

• (00:00) Welcome Poonacha Machaiah of the Chopra Foundation
• (06:50) Why AI is already part of your health journey—whether you realize it or not
• (08:52) How AI is being used to address mental health and loneliness at scale
• (10:52) What “conscious technology” means—and why it matters now more than ever
• (14:27) Why behavior change needs more than good advice—it needs smart, contextual nudges
• (18:45) How Personalized Medicine and Data-Driven Health has roots in Ayurveda
• (26:35) How platforms like Cyberhuman.ai are creating AI-powered tools for personalized wellbeing
• (27:55) How wearable tech and AI-powered dashboards can support preventive care
• (30:55) The surprising connection between gaming, mental health, and the next generation of healing
• (36:59) Why human intuition and empathy must remain central—even in an AI-driven future

If you’ve ever felt overwhelmed or skeptical about AI in medicine, this conversation will shift your perspective—and show you how AI might just help us reconnect to what really matters in health: awareness, agency, and human connection.

About Poonacha Machaiah:

Poonacha Machaiah is the CEO of The Chopra Foundation, a mission-driven organization committed to enhancing personal, societal, and planetary well-being. A visionary leader at the intersection of technology and consciousness, Poonacha co-founded Cyberhuman.ai—a pioneering personal AI digital well-being companion—and Seva.Love, a transformative metaverse platform for healing and mindfulness. Both ventures were launched in collaboration with best-selling author and mind-body medicine pioneer, Dr. Deepak Chopra.

Poonacha also leads initiatives like NeverAlone®, a global mental health movement focused on suicide prevention and emotional resilience, and Peak Living, which celebrates the synergy of intergenerational wisdom and vitality.

With a background in engineering and business, Poonacha has held leadership roles at global tech companies including Nortel, Iridium, Motorola, and Sasken, where he helped shape emerging technology landscapes. He holds a Bachelor of Science in Computer Science and Engineering, and an MBA from the College of William and Mary.

Through his work, Poonacha continues to champion the conscious use of technology as a force for healing, inclusion, and global impact.

Connect with Poonacha Machaiah:

• Instagram: @poonacha
• Websites: ChopraFoundation,  Cyberhuman.ai,  DeepakChopra.ai,  Seva.Love
• YouTube: TheChopraWell
• LinkedIn: https://www.linkedin.com/in/poonachamachaiah/
• Medium: https://medium.com/@poonacha

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with world-renowned sleep expert Dr. Michael Breus—better known as The Sleep Doctor—for a deep dive into the science of sleep. Together, they unpack the power of what Dr. Breus calls sleep chronotypes: your genetic “sleep personality” that reveals whether you thrive as an early-rising lion, a steady bear, a creative night-owl wolf, or a restless dolphin. These chronotypes, hardwired by your genes and hormones, offer a blueprint for aligning your lifestyle with your natural rhythm—transforming everything from your energy and productivity to your mental health. Much like Ayurveda’s doshas, they mirror the unique mind-body patterns that shape how we move through the world and what we need to stay in balance.

This conversation goes beyond theory, sharing practical, real-life strategies for better sleep—from setting consistent wake times and managing caffeine and alcohol, to leveraging the power of daily movement. Along the way, Dr. Breus and Dr. Kumar-Singh explore the surprising connections between sleep, anxiety, and hormonal shifts—and why understanding your unique chronotype may be the ultimate key to unlocking deeper rest and a more vibrant life.

What You’ll Learn in This Episode:

• (01:37) Introduction to Sleep Hygiene
• (07:51)What is a Chronotype
• (16:11) How Your Hormones Impact Sleep Quality
• (16:56) Understanding Your Hormones to Have Optimal Sex 
• (18:53) How to Create a Routine That Cues Your Body to Go to Sleep 
• (26:11) How Ayurveda Aligns so Closely with the Chronotype Methodology 
• (35:46) Dr. Breus’ Five Step Plan to Improve Sleep Quality
• (37:17) How Alcohol Affects Sleep and Best Practices For Sleep When You Drink
• (40:00) How Consistent Exercise Improves Sleep
• (40:51) Morning Routine Recommendation: The Three 15’s
• (43:19) Sex and Sleep
• (46:20) How to Best Use Sleep Trackers
• (52:58) Dr. Breus’ One Tip: Wake Up At The Same Time Seven Days A Week 

This episode is your guide to understanding your unique chronotype and how it shapes your sleep, energy, and overall health. Dr. Avanti Kumar-Singh and sleep expert Dr. Michael Breus share science-backed strategies for better rest—like consistent wake times, mindful caffeine use, and small shifts tailored to your hormones—showing how aligning with your natural rhythm can unlock deeper sleep, calmer days, and a more vibrant life.

About Dr. Micheal Breus:

Michael J. Breus, Ph.D., is a double board certified Clinical Psychologist and Clinical Sleep Specialist. He’s the founder of sleepdoctor.com and the author of four books. His most recent book Energize! was named one of the top books of 2021 by The Today Show. He is an expert resource for many major publications, doing more than 400 interviews per year. He’s appeared on Oprah, The Doctors, and in the NY Times, Wall Street Journal, and more. Dr. Breus has been in private practice for 23 years and was named the Top Sleep Doctor of Los Angeles by Reader’s Digest.

Connect with Dr. Micheal Breus:

• Instagram: @thesleepdoctor
• Website: https://sleepdoctor.com/
• YouTube: @TheSleepDoctor
• Book: Sleep Drink Breathe
• Chronotypes quiz: https://chronoquiz.com/

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this episode of The Healing Catalyst, Dr. Avanti Kumar Singh sits down with Dr. Sameena Rahman—OB/GYN, sexual medicine specialist, and menopause expert—for a candid, compassionate conversation about women’s sexual health in midlife.

They explore common yet often unspoken changes like decreasing libido, hormonal shifts, painful sex, recurrent UTIs, and the mental load that can silently chip away at sexual desire. Dr. Rahman explains how hormones, mental health, and social factors intersect during midlife—and why understanding these changes is essential for reclaiming your pleasure, comfort, and agency.

From menopause and pelvic floor dysfunction to treatment options that actually work, this episode is about removing the stigma, replacing shame with science, and equipping women with the knowledge they deserve.

What You’ll Learn in This Episode:

• (10:28) Why “our brain is our biggest sexual organ” and how mindset affects desire
• (11:53) The biopsychosocial factors that contribute to sexual dysfunction in midlife
• (12:48) How the mental load of the “sandwich years” impacts libido, especially in heteronormative relationships
• (18:41) The ripple effects of estrogen changes on mood, skin, heart health, and cognitive function
• (20:53) What Genitourinary Syndrome of Menopause is, and why it matters
• (23:54) How shifts in estrogen and testosterone contribute to vaginal dryness, discomfort, and more UTIs after menopause
• (26:34) How local estrogen therapy and vaginal DHEA can improve vaginal health and even be life-saving
• (33:05) The difference between precision medicine and patriarchal medicine
• (34:09) Pelvic floor dysfunction: symptoms, treatment, and why therapy matters
• (34:53) Why your jaw and pelvis are more connected than you think
• (41:31) How hormonal birth control can affect libido and sexual function
• (47:17) The gut health-sexual health connection
• (50:54) Why knowing your anatomy is a radical act of empowerment

This episode is your guide to understanding the complex, interconnected reasons why libido often changes during midlife, and what you can do about it. From hormonal shifts and pelvic floor dysfunction to the invisible weight of emotional labor, Dr. Rahman breaks down the science, the stigma, and the solutions. Whether you’re navigating menopause, exploring treatment options, or simply ready to feel more connected to your body, this conversation offers clarity, empowerment, and hope.

About Dr. Sameena Rahman

Dr. Sameena Rahman is a board-certified OB/GYN, menopause specialist, and fellowship-trained expert in sexual medicine. She is the founder of the Center for Gynecology and Cosmetics in Chicago, where she provides compassionate, trauma-informed, evidence-based care for women at every stage of life. An ISSWSH Fellow and Certified Menopause Practitioner through the North American Menopause Society, she also serves as a Clinical Assistant Professor of OB/GYN at Northwestern University’s Feinberg School of Medicine.

Previously, she served on the faculty at the University of Southern California’s Keck School of Medicine, worked on international medical missions, and collaborated with the World Health Organization in Switzerland. Dr. Rahman is a member of the Forbes Health Advisory Board and the Advisory Board for Flo Health, and her expertise has been featured in Forbes Health, Cosmopolitan, USA Today, Women’s Health, Yahoo! Life, Parents.com, PopSugar, VeryWell Health, and WGN TV. She hosts the podcast Gyno Girl Presents: Sex, Drugs & Hormones, where she tackles taboo topics in women’s health with clarity and candor.

Connect with Dr. Sameena Rahman:

• Instagram: @gynogirl
• Website: CGC Chicago
• Podcast: Podcast:  Sex, Drugs & Hormones
• LinkedIn: Sameena Rahman, MD
• YouTube: GynoGirl TV
• International Society for the Study of Women's Sexual Health: https://www.isswsh.org/

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this powerful episode of The Healing Catalyst, Dr. Avanti Kumar Singh welcomes Andréa (Dre) Bendewald, to explain the profound impact of women's circles on healing and connection, drawn from her two decades of facilitating these communal story-sharing experiences. Dre shares how this ancient practice is making a modern-day comeback, and why it's more essential than ever. 

The conversation explores the science behind communal experiences, such as the role of mirror neurons and the release of oxytocin, often called the “bonding hormone,” which is released during emotionally safe, connected interactions. They describe how simply being in a circle can reduce stress and support emotional regulation, just through listening. Dre describes participating in her first women's circle as a "chemical shift," that ultimately inspired her to share the practice with others. 

Dre also explains how Circling differs from therapy, the guidelines and structure that make a circle feel safe and sacred, and how this kind of presence can function as a powerful form of re-parenting, offering the emotional attunement and validation many of us missed growing up.

If you're curious about joining a circle, this episode is a powerful reminder that healing happens in community, and that listening itself can be medicine.

• (11:54) The difference between Circling and traditional therapy
• (12:20) How guidelines and structure create emotional safety in a circle
• (17:43) The neuroscience of mirror neurons, oxytocin, and the stress-reducing power of shared empathy
• (20:41) How Circling can serve as a form of re-parenting, helping us rewrite old emotional patterns
• (21:55) The importance of allowing women to receive support, not just give it
• (25:24) Why simply listening—without fixing—can be healing
• (30:20) The medicine of storytelling as a path to connection, validation, and transformation

This episode is your guide to understanding why presence, community, and shared storytelling are powerful tools for emotional healing—and how Circling offers a space to feel less alone and more connected to your true self.

About Andréa Bendewald:

Andréa Bendewald is the founder of The Art Of Circling, and host of the Circle This podcast. She spent the first half of her career as a professional actress appearing in numerous hit television shows and films such as Ellen, Seinfeld, Friends, Suddenly Susan, Two and a Half Men, Entourage, CSI Miami, Without a Trace, Good Luck Charlie, Employee of the Month, Last Man Standing, Brand New Cherry Flavor and The Morning Show.

Today, Dre facilitates The Art of Circling: A group mindfulness practice that uses ancient ritual in a modern setting to empower individuals, strengthen communities, and enhance group productivity. Through sharing stories, deep listening and interconnected meditation, The Art of Circling empowers, heals and has transformed the lives of countless women from all over the world via in-person circles, retreats, private sessions, workshops and virtual offerings.

Resources Mentioned:

• Circle of Stones: Woman's Journey to Herself by Judith Duerk
• Christopher Sexton (poet)
•  Sacred Sisters Collective
• Sacred Sons

Connect with Andrea Bendewald:

• Instagram: @andreabendewald
• LinkedIn: Andrea Bendewald
• Podcast: Circle This

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this essential episode of The Healing Catalyst, Dr. Avanti Kumar Singh is joined by OB-GYN and menopause expert Dr. Jila Senemar to break down the myths, science, and emotional realities of perimenopause, menopause, and postmenopause.

Together, they discuss why so many women feel unprepared—and often misdiagnosed—during this time of life, and why hormonal changes are frequently mistaken for mental health issues or stress. Dr. Jila provides clear, clinical definitions of perimenopause and menopause, walks us through what’s happening with hormones like estrogen, progesterone, and testosterone, and shares why symptoms such as anxiety, memory lapses, weight gain, and even autoimmune flare-ups are part of a much bigger picture.

The conversation dives into the myths around hot flashes, the surprising symptoms no one talks about, and why menopause is a health milestone that affects your heart, bones, brain, and long-term vitality. Dr. Jila also shares actionable tips around movement, nutrition, mindset, and hormone therapy, making this a compassionate and science-informed guide to thriving in midlife.

Whether you're just starting to notice changes, feeling overwhelmed by symptoms, or want to better support someone you love, this episode is the clear, grounded starting point we all need.

What You’ll Learn in This Episode:

• (06:15) Why hormone therapy (HRT) was misunderstood for years—and what we now know
• (10:54) Clear definitions of perimenopause, menopause, and the timeline in between
• (27:20) How subtle symptoms like anxiety, insomnia, and brain fog are hormonal—and often missed
• (29:30) Understanding the hormonal shifts of estrogen, progesterone, and testosterone
• (32:32) The surprising link between postpartum depression and menopause
• (33:11) How menopause affects mental health—and what you can do about it
• (35:17) Ayurvedic insights into the hormonal transition of menopause
• (37:20) Why weight gain in midlife is tied to insulin resistance and hormonal fluctuation
• (42:56) The role of HRT and GLP-1s in managing metabolic changes during menopause
• (45:57) Longevity and menopause: how this transition impacts heart, brain, bone, and metabolic health
• (48:46) How menopause can trigger or worsen autoimmune symptoms
• (50:41) Sleep disruption: what causes it and how to improve it during perimenopause

This episode is your guide to understanding the stages of menopause, recognizing overlooked symptoms, and making informed choices about hormones, mood, weight, and long-term health.

About Dr. Jila Senemar:

Dr. Jila Senemar, M.D., FACOG is the founder of JilaMD, a concierge women’s health practice focusing on perimenopause, menopause, hormone therapy, metabolic optimization, and longevity science. She is a board-certified obstetrician and gynecologist with over 20 years of clinical experience dedicated to advancing women's health. She earned her M.D. at the Albert Einstein College of Medicine and completed her residency and chief residency in obstetrics and gynecology at Long Island Jewish Medical Center.

Dr. Jila has held academic roles at the University of Miami and Florida International University, and served as Associate Medical Director of OB-GYN Triage at Jackson Memorial Hospital. She is also the founder of The Miami Menopause Collective and EmpowHer Miami, two initiatives focused on education and empowerment during midlife. 

An active member of the North American Menopause Society, the Florida Obstetrics and Gynecology Society, and a Fellow of the American College of Obstetricians and Gynecologists, Dr. Jila blends clinical excellence with a deeply compassionate, patient-centered approach. Her work is grounded in the latest research, personalized care, and a mission to help women embrace vitality through all phases of life.

Connect with Dr. Jila Senemar:

• Instagram: @drjilasenemar
• Website: www.jilamd.com
• Podcast: Her Time, Her Health

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

In this powerful episode of The Healing Catalyst, Dr. Avanti Kumar Singh is joined by world-renowned circadian medicine researcher Dr. Satchin Panda to explore how our daily routines—when we eat, sleep, move, and get light—can deeply impact our health. Drawing from his latest book, The Circadian Diabetes Code, Dr. Panda shares the science behind time-restricted eating and how aligning our habits with our internal clocks can help prevent and reverse chronic conditions like diabetes, support mental health, and improve sleep quality.

They break down what “biological fasting” really means (hint: it’s not just the hours you're not eating) and why maintaining stable blood glucose levels overnight is essential for metabolic repair. Dr. Panda explains why 14 hours of overnight fasting can be a game changer, how sugar overload stresses the pancreas, and why our ability to handle glucose changes throughout the day.

You’ll also hear about the fascinating link between circadian rhythms and GLP-1 medications, how light acts as a natural antidepressant, and why consistent sleep and meal timing can improve everything from anxiety to weight loss. Whether you're struggling with pre-diabetes, insomnia, or just want to feel more energized, this conversation offers simple, actionable steps rooted in cutting-edge science and ancient wisdom.

What You’ll Learn in This Episode:

• (04:53) How time restricted eating can help reverse diabetes
• (06:44) The concept of biological fasting and how it supports blood sugar balance
• (12:23) Why your pancreas works best in the morning—and worse at night
• (17:34) How time-restricted eating can improve sleep and mental health
• (18:26) Dr. Panda’s assertion that your day actually starts the night before
• (19:15) Why it is so important to stop eating three hours before bed 
• (22:19) The importance of a consistent sleep schedule for overall health
• (23:21) The ideal daily schedule to support your circadian rhythm
• (24:12) How getting daily sunlight can be the best antidepressant
• (26:39) Why exercising in late afternoon can be better for athletic performance and health
• (30:58) How time-restricted eating can protect your health even if you are a shift worker
• (34:28) How traditional Ayurvedic practices align with circadian biology
• (43:17) How to assess your coffee habit and if it’s really necessary 
• (50:05) Dr. Panda’s take on GLP-1 medications
• (59:43) How time restricted eating or fasting can be your greatest cure

This episode is your guide to improving your sleep hygiene, understanding the impact of food and sugar intake on your circadian rhythms, and simple ways you can change habits to improve your wellbeing.

About Dr. Satchin Panda:

Dr. Satchin Panda is a professor at the Salk Institute for Biological Studies and one of the world’s leading experts on circadian biology. His discoveries—including the blue light sensor in our eyes that sets our internal clock—have changed the way we understand sleep, metabolism, and overall health. He pioneered the concept of time-restricted eating (TRE), and his lab continues to explore how daily rhythms impact everything from diabetes to depression. His research has earned him accolades such as the Julie Martin Mid-Career Award in Aging Research and a Pew Scholar in Biomedical Sciences. He is the author of The Circadian Code and The Circadian Diabetes Code.

Connect with Dr. Satchin Panda:

• Instagram: @satchin.panda
• Website
• YouTube: @PerformanceAroundtheClock
• LinkedIn: Satchin Panda
• Dr. Panda’s Books: The Circadian Code; The Circadian Diabetes Code
• Dr. Panda’s free circadian rhythm app: https://www.mycircadianclock.org/

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.

Hi, I’m Dr. Avanti Kumar-Singh.

And if you’re tired of feeling dismissed, confused, or stuck when it comes to your health, you're in the right place. Because healing isn’t just possible — it’s in your power. And it's time to take it back.

I’m a medical doctor with over 20 years of experience and I’m also a lifelong practitioner of Ayurveda, the medicine of my ancestors. And I’ve spent my career in medicine living at the intersection of modern science and ancient wisdom, integrating both to help people heal. I believe that real healing comes from aligning with nature and the full picture of who you are — body, mind, and spirit.

As a South Asian woman and physician, I bring a perspective that’s not often represented in the world of integrative medicine — one that values intuition as much as evidence, and honors the complexity of who you are, not just the symptoms you carry.

I created The Healing Catalyst Podcast because we all deserve a different kind of conversation about health — one that’s honest, holistic, and rooted in both science and soul.

On this podcast, I’m joined by the world’s leading experts, researchers, and thought leaders in integrative medicine and mind-body healing, to simplify the science and share meaningful insights around topics like the gut microbiome, nervous system regulation, hormonal balance and menopause. On this show, I’ll give you science-backed tools and practices that you can use starting today — not just theories to think about. Because my goal is to help you build daily habits to support your health…, so you can stop chasing symptoms and start living with more vitality.

Make sure you hit follow right now to listen on Apple, Spotify, or wherever you get your podcasts.

I'm so glad you’re here. Now let’s get to it.

Connect with Dr. Avanti:

• Subscribe, Rate & Review The Healing Catalyst podcast
• Listen to more episodes on your favorite platform
• Watch clips and past episodes on YouTube
• Follow Dr. Avanti on Instagram at @avantikumarsingh 
• Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter 
• Leave a voice message for Dr. Avanti
• Explore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.com

Resources:

• Order Dr. Avanti’s books:  The Longevity Formula, The Health Catalyst
• Energy Fix Quiz: avantikumarsingh.com/quiz
• Explore more at avantikumarsingh.com

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.

Podcast episode production by Dante32.