Weekly Health Rx by Arvasi

Welcome! If you’re a woman in midlife, feeling like you’re fighting an uphill battle with perimenopause and overwhelmed by all the generic advice, you’re in the right place. We built the Weekly Health Rx for you, because you are the patient we saw over and over across more than 25 years of practice each, saying you were doing everything “right” and still not feeling better.

Generic advice doesn’t work. Ayurvedic medicine, the original personalized medicine, has known that for 5,000 years.

We’re Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi, physicians and co-creators of the Weekly Health Rx, personalized weekly prescriptions for the sleep, energy, mood, and metabolic shifts of midlife.

Subscribe to the Weekly Health Rx by Arvasi and take the Dosha Data Assessment at myarvasi.com to unlock your private, physician-guided podcast personalized to your biology.

"It works in the moment but twenty minutes later the anxiety is right back." "Breathing exercises aren't going to fix what's wrong with the world." "I actually felt something — genuine sadness — and then the heaviness came back."

These are the real questions you sent us this month. And they deserve real answers — not generic FAQ responses, but answers from two physicians who understand your constitution, your biology, and what perimenopause is actually doing to your anxiety.

This week, Dr. Kumar-Singh and Dr. Sethi answer the three biggest questions from the mood series on anxiety — starting with the dosha who asked each one, then breaking down how the same struggle shows up completely differently across all five constitutions.

In this episode:

1. Why "the anxiety comes right back" doesn't mean you're doing it wrong — and the specific change that stretches your window of calm from minutes to hours
2. The honest answer to "this feels like a band-aid on a bullet wound" — why the doctors agree that breathing won't fix the world, and what it actually fixes that matters more than you think
3. What it means when you feel something for the first time in months and then the heaviness returns — and why that moment is actually the most important sign the work is landing
4. Why every dosha's anxiety hits the same wall for completely different reasons — and what to do about it for YOUR constitution
5. What to keep from this series, what to let go of, and why listening to your episodes again will hit differently the second time

Plus two announcements:

1. Live sessions with Dr. Kumar-Singh and Dr. Sethi over the next two weeks — real-time support for your anxiety and nervous system, real-time answers, together
2. The FOCUS series is coming — concentration, memory, cognitive clarity — and why you can't fix attention without first addressing the anxiety underneath it

This is the final week of our four-week MOOD series on anxiety. Starting this week, all doshas are in one conversation — same science, same personalized prescriptions, together.

Take the free Dosha Data Assessment at myarvasi.com and subscribe at @weeklyhealthrx.

Finally — medicine that fits you.

Follow Arvasi:

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

Connect with your hosts:

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

You open your phone to check one thing. Thirty minutes later, you've read about six different crises, your chest is tight, and you can't remember what you originally opened the phone to do.

You're not weak. Your nervous system is doing exactly what it's designed to do—scanning for threats that never stop coming. And in perimenopause, the scrolling isn't soothing your anxiety. It's compounding it.

In this week's Weekly Health Rx by Arvasi, Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi reveal why doomscrolling is a nervous system problem, not a willpower problem, and why the symptoms of perimenopause may be amplified by what you're feeding your body through a screen.

Listen now to learn:

1. Why every scroll re-triggers your stress cascade before the last one has cleared
2. The Ayurvedic concept that reframes everything you take in through your senses as "food" and what happens when that food is toxic
3. The difference between being informed and being consumed and why staying “resourced” with a regulated nervous system is so important
4. Why your dosha determines your specific media vulnerability

This is Week 3 of our four-week MOOD series.

Your dosha-specific episode, with YOUR media prescription and the specific protocol for how your constitution should consume information, is for paid subscribers. Take the free Dosha Data Assessment at myarvasi.com and subscribe at @weeklyhealthrx.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

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

Connect with your hosts:

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

Last week, we explained WHY your mood has shifted—the worn brakes, the sensitive thermostat, the biology no one warned you about.

This week, you asked the question we hear most: "Okay, but what do I actually DO when it's happening?"

"I know I'm spiraling but I can't stop." "I tell myself to calm down and it makes it worse." "I've tried breathing exercises. I've tried counting to ten. Nothing works."

Here's why those don't work: you can't think your way out of a nervous system problem.

When anxiety hits, your prefrontal cortex—the thinking, reasoning part of your brain—goes offline. The alarm system takes over. Trying to talk yourself down is like having a rational conversation while a fire alarm is blaring. The alarm has to be addressed first.

And in perimenopause, the alarm is louder, the brakes are weaker, and recovery takes longer. That's not a character flaw. That's biology.

Today we teach you about pattern interrupts—in-the-moment practices that work with your nervous system instead of against it. Not daily habits. Not "just breathe." Actual tools for the next 60 to 90 seconds when anxiety has already arrived.

Listen now to learn:

1. The three-phase stress cascade—and why it keeps re-triggering throughout the day
2. Why perimenopause makes the cascade fire faster, brake slower, and layer deeper
3. How pattern interrupts actually work (hint: they don't clear stress hormones—they do something more important)
4. Why generic stress advice fails—and why the tool has to match your constitution

This is Week 2 of our four-week MOOD series.

The general episode is free, always. Your dosha-specific episode—with YOUR pattern interrupt protocol, step by step—is for paid subscribers.

Don't know your dosha? Take the free Dosha Data Assessment at myarvasi.com to find your type. It takes five minutes. Then subscribe at @weeklyhealthrx for dosha-specific guidance built for your biology.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

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

Connect with your hosts:

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

"I have this low-grade anxiety humming in my chest all day long."

"I'm anxious about everything—and nothing—at the same time."

"I can't tell if the world is falling apart or I am."

Sound familiar?

Here's the truth: it's not just the news. And it's not just hormones. It's both—hitting you at the same time, in the hardest month of the year.

February is when winter finally catches up with you. Your body has been running on empty for months. And now your nervous system can't calm down the way it used to. Everything registers. Everything hits harder. And you can't bounce back like before.

This isn't weakness. This isn't "just stress." Something real has shifted in your biology—and today we explain exactly what.

Listen now to learn:

1. Why February feels harder than January—even though the days are getting longer
2. The two biological systems driving your mood: your brakes (GABA) and your thermostat (HPA axis)—and how perimenopause changes both
3. Why the same woman, same life, same stressors now creates a completely different emotional response
4. The five different anxiety patterns—and why generic advice fails every single one
5. How to find YOUR pattern so you can finally get tools that actually work

This is Week 1 of our four-week MOOD series.

The general episode is free, always. Your dosha-specific episode—with YOUR anxiety pattern and YOUR observation practice—is for paid subscribers.

Don't know your dosha? Take the free Dosha Data Assessment at myarvasi.com to find your type– It takes five minutes. then subscribe at @weeklyhealthrx for dosha-specific guidance built for your biology—with weekly Q&A, troubleshooting, and community support. Lock in your spot now as part of our Founders Circle.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

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

Connect with your hosts:

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

"I used to hit a wall at 2pm—now I have steady energy until dinner."

"My family noticed I'm not snapping at everyone by evening anymore."

"I actually want to get out of bed now."

These aren't hypotheticals. These are real women who stopped guessing and started following the protocol we gave them—built for their body, their constitution, their biology.

The difference? They didn't just learn about energy. They got a prescription for THEIR dosha. And they had weekly access to physicians answering their specific questions—plus a community of women doing the same work.

That's what's happening right now inside the paid dosha episodes—Q&A, troubleshooting, transformation support, community. This episode gives you a glimpse.

Listen now to learn:

1. Transformation stories from women across all five doshas—and the common thread that made the difference
2. What paid subscribers get: weekly Q&A where we answer YOUR specific questions directly
3. Subscriber surprises we don't announce—bonus sessions, expert conversations, early access
4. What's next: MOOD—the irritability, the anxiety, the emotional shifts no one warned you about

This is Week 4—the final week of our Energy series. Starting this week, dosha-specific episodes require a paid subscription.

Take the free Dosha Data Assessment at myarvasi.com to find your type, then subscribe at @weeklyhealthrx for dosha-specific guidance built for your biology—with weekly Q&A, troubleshooting, and community support. Lock in your spot now as part of our Founders Circle.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

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

Connect with your hosts:

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

Everyone's talking about creatine. Your trainer mentioned it. Your friend swears by it. It's all over social media.

But here's what nobody's telling you: almost everything you're hearing was studied in 20-year-old male athletes whose bodies work completely differently than yours.

So what does the research actually say for YOU—a woman in hormonal transition?

This week, we break down the emerging science on creatine specifically for perimenopausal and menopausal women. The brain fog connection. The mood research. The muscle and bone data. And the one thing that determines whether creatine will help you—or make you feel worse.

Listen now to learn:

1. What happens to your body's creatine production when estrogen declines—and why women start with 70-80% lower stores than men
2. How creatine supports your mitochondria—the "power plants" we discussed in Week 1
3. The cellular hydration truth: why creatine doesn't cause bloating (and what's actually happening in your cells)
4. Why the same creatine dose helps one woman and scatters another—and how your constitution determines your response

This is Week 3 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 creatine protocol—whether it belongs in YOUR routine, and exactly how to take it if it does.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Get your Hormonal Health Prescription Toolkit: https://myarvasi.com/products/the-arvasi-hormonal-health-prescription-toolkit

Follow Arvasi:

1. Substack: @weeklyhealthrx
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 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