If you're a Vata type, Thanksgiving week brings a specific kind of stress response— not anger, but panic.

You're worried that when family dynamics get tense, you're going to spiral into anxiety. Your mind will start racing with worst-case scenarios. You won't be able to think straight. You'll feel scattered and overwhelmed and want to escape.

Because here's what's probably already happening: Your mind is spinning before anything has even gone wrong. You're lying awake at night thinking about everything that could happen. What if they bring up that topic? What if you say the wrong thing? When someone makes even a slightly unexpected comment, you feel panic rising immediately. Your breath gets shallow and rapid. Your stomach flutters. You can't think straight---you freeze or you ramble or you say something you didn't mean to say.

And November's cold, dry, windy, chaotic energy is making this so much worse. Vata season mimics and amplifies your internal state. You're already the Air and Space elements, already prone to scattered thoughts and anxiety. When nature is reflecting those same qualities back at you, you can't find solid ground anywhere.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Vata types spiral into anxiety when stress hits, and why your nervous system needs grounding, not just calming.

This week, you'll get a specific 3-5 minute practice that combines extended exhale breathing with firm grounding through your feet— interrupting the mental spiral and bringing scattered energy back down into your body.

Listen now to learn:

• Why Vata types spiral into anxiety instead of anger when triggered, and how peak Vata season amplifies this
• The grounding practice that stops racing thoughts
• How to visualize energy draining from your spinning head down through your feet into the earth
• Why firm pressure on your feet signals safety to your brain and calms panic within minutes

Hormonal changes affect your nervous system, and the right support makes all the difference. Dr. Kumar-Singh and Dr. Sethi have curated the Hormonal Health Prescription Toolkit with physician-selected products and protocols specifically designed to support your stress hormones and nervous system through perimenopause and menopause. Learn more at myarvasi.com

The Week of November 16th: Vata Health Rx

If you're a Vata type, Thanksgiving week kicks off the holiday season— and with all the parties, family celebrations, and rich foods ahead, you have specific digestive concerns.

You're worried that one big meal— all that rich, heavy food— will shut your system down for days. You'll be bloated, backed up, uncomfortable through the whole weekend. And you know from experience that when your digestion gets thrown off, it takes days to get it back on track.

Because here's what's probably happening already: Your digestion is completely unpredictable. Some days you're hungry and everything moves through fine. Other days you have no appetite, and when you do eat, you feel bloated and gassy for hours. You're dealing with constipation— sometimes for days. You feel full after just a few bites, but then you're hungry again an hour later. Your stomach makes noises, you have gas that's uncomfortable and embarrassing, and you can't figure out what triggers it because it seems random.

And November's cold, dry, windy weather is making this worse. Vata season amplifies the dryness and irregularity in your gut, which is why your digestion has become even more erratic lately. If you don't address this now with the right strategy, the holiday meals ahead will compound the problem.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Vata digestion is the most erratic of all the doshas, and why your nervous system and your gut are deeply connected.

This week, you'll get a specific digestive protocol that includes a warming morning tea to prime your gut daily, a heating digestive pickle to take before big meals that activates your digestive fire, and gentle movement after eating to support motility and prevent constipation and bloating.

Listen now to learn:

• Why cold, dry fall weather makes Vata digestion more erratic, and how to counteract it with warming, grounding practices
• The exact tea blend to drink every morning that balances all three doshas and prepares your gut for the day
• What to take 10-15 minutes before Thanksgiving dinner to activate your sluggish digestive system and prevent bloating
• Why gentle walking after meals is critical for Vata motility and preventing constipation
• Why consistency in timing matters MORE for Vata digestion than what you actually eat

Hormonal changes affect your digestion, and the right support makes all the difference. Dr. Kumar-Singh and Dr. Sethi have curated the Hormonal Health Prescription Toolkit with physician-selected products and protocols specifically designed to support your gut, hormones, and metabolism through perimenopause and menopause. Learn more at myarvasi.com.

The Week of November 9th: Vata Health Rx ---

For Vata types, maybe this is what's happening: Your yoga class or morning run---the one that used to calm you down---is now making you MORE anxious instead of calmer. You finish your workout and instead of feeling centered, you feel jittery. Scattered. Your mind is racing even more than before.

Your joints feel dry and creaky. Unstable. Like they need oil. You're sore for days after workouts that should be relatively gentle. And here's the confusing part---you're exhausted in the afternoons after morning workouts, but your sleep is actually WORSE on the days you exercise intensely. You lie there at night with your mind spinning, your body feeling restless and uncomfortable.

You thought movement would help you feel calm. But it's doing the opposite.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why your mobile, rapid, cooling exercise---like running in cold air or fast-paced vinyasa yoga---is actually adding more movement and depletion to your already overmobile, overstimulated nervous system.

This week, you'll get a grounding movement prescription that calms your scattered nervous system instead of amplifying it.

Listen now to learn:

• Why Vata types struggle most with exercise in fall---and why mobile, rapid exercise makes your anxiety worse
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• The type of movement that actually grounds your nervous system: slow, deliberate, weight-bearing exercise in warm environments
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• Why routine and predictability in your exercise matters more for Vata than intensity
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Your Turn: Try the grounding movement practice this week and notice what happens to your anxiety, your sleep, that jittery feeling. Tag @myarvasi on Instagram and share what shifted.

Week of November 2nd

For Vata types, the time change feels like losing your anchor. Your whole day feels off— forgetting what you were about to do, losing your train of thought, starting three things and finishing none. When 5 p.m. darkness hits, you feel scattered and restless, moving but accomplishing nothing. Your mind won't turn off at night, or you wake at 2 or 3 a.m. with thoughts already spinning.

Your Vata nervous system— already naturally variable— loses its grounding when the rhythm shifts.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why the time change scatters your already-mobile nervous system and give you a simple Evening Grounding Practice to help you adjust quickly.

Your prescription this week is to do your 10-Minute Evening Grounding Practice between 4:30-6:30 p.m. daily— because giving your variable system this consistent anchor is what finally calms the scattered anxiety.

Listen now to learn:

• Why Vata types struggle most with the time change— your nervous system needs external cues to stay grounded
• The Evening Grounding Practice that anchors your scattered system through warmth, pressure, and routine
• The critical importance of doing this at the same time every evening to recalibrate your body clock

Your Turn: Do your Evening Grounding Practice every evening this week at the same time. Notice what happens to your sleep, your breathing, that spinning feeling. Tag @myarvasi on Instagram and share what shifted.

Week of October 26th:

For Vata types, your nervous system rattles from the start. You wake up anxious, your mind races all day, and you can't settle at night even though you're exhausted. This agitation shows up most in your Mind & Mood—scattered thoughts, spiraling anxiety, a system that won't calm down.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi go deeper into the Oil Massage practice from Week 1—teaching you the nuances that make it even more powerful at calming your agitated nervous system.

This week, massage warm sesame oil into the soles of your feet for 2-3 minutes with firm, downward pressure BEFORE your morning light—because grounding your rattling nervous system before the day even starts is what finally calms the anxiety and protects your Mind & Mood.

Listen now to learn:

• Why Vata's nervous system rattles and shakes—and how this creates the anxious, scattered pattern you experience
• How to refine your Oil Massage practice so it actually calms your agitated cortisol loop
• The common mistakes that keep Vata types stuck in morning anxiety
• Why this practice BEFORE light changes everything for your Mind & Mood

Your Turn: Try the refined Oil Massage practice this week and notice—does your morning anxiety quiet? Can you think more clearly? Tag @myarvasi on Instagram and share what shifted.

The Week of October 19th

For Vata types, fall mornings bring gas, irregular bowels, bloating that comes out of nowhere, and skin breakouts that flare around your cycle. Your gut bacteria—your estrobolome—aren't clearing estrogen the way they should, and fall's dryness is making it worse.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain exactly why this matters and exactly what to eat to fix it.

This week, eat warm oatmeal with ghee, cinnamon, stewed dates, and flaxseed—plus a hard-boiled egg or protein powder—within 60 minutes of waking—because the right breakfast finally clears the bloating, irregular bowels, and anxiety that won't quit.

Listen now to learn:

• Your Vata breakfast formula: gentle fiber + protein + healthy fats + warming spices + natural sweetness (within 60 minutes of waking)
• Why Vata's irregular digestion lets estrogen recirculate instead of leaving your body—fueling anxiety and bloating
• Why cold, dry foods make everything worse—and what to eat instead
• How adding protein stabilizes blood sugar and prevents the mid-morning crash that leaves you scattered
• How this one meal grounds your nervous system and protects your Body & Strength

Your Turn: Make this week's breakfast, share a photo, and tag @myarvasi on Instagram.

The Week of October 12th

For Vata types, fall mornings can feel like starting the day already behind. You wake up, skip water, maybe grab coffee, dive into your inbox—and by 10 a.m., you're anxious, scattered, and exhausted. You started three things but finished none.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why forgetting to hydrate and skipping breakfast sends your cortisol—and your focus—into chaos.

Listen now to learn:

• Why Vata digestion needs early fuel to keep cortisol steady and anxiety at bay
• How skipping water and meals creates the classic Vata pattern: spike, then crash
• Why coffee on an empty stomach amplifies jitters and scatters your focus
• A 3-step morning prescription to ground your energy and protect your Work & Purpose

Your Turn: Try this week's practice and notice—how's your focus by mid-morning? Can you finish what you start? Tag @myarvasi on Instagram to share what you noticed.

The Week of October 5th

Fall mornings can feel like moving through wind — scattered, restless, and unsteady. For Vata types, this season can bring bursts of creativity when balanced, but fatigue, anxiety, and depleted stamina when not.

In this week’s Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why morning light is your strongest reset and how a physician-guided protocol can turn scattered mornings into steady energy.

Listen now to learn:

• How fall stirs Vata energy in body, mind, and digestion
• Why the cortisol awakening response is your body’s natural “on” switch each morning
• A 3-step prescription to ground and restore strength

Your Turn: Anchor your mornings. Try this week’s practice, then share your reflection or tag @myarvasi on Instagram so we can celebrate your progress together.

Welcome to the Weekly Health Rx by Arvasi—Finally, medicine that fits you.

Hosted by integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi, this podcast gives you something most wellness advice misses: prescriptions that are personalized, physician-led, and grounded in both science and Ayurveda.

Each Sunday, you’ll receive a clear, practical weekly dose of guidance designed for your biology—not generic tips that never stick. From your hormones to your gut, your circadian rhythm to your nervous system, you’ll learn how to align your body with the rhythms that truly matter.

👉 Take the Dosha Assessment so you never miss your weekly prescription.