Weekly Health Rx: Weekly Health Rx

Sleep Q&A: The 3am Wake, the 8-Hour Myth, and What Supplements to Take

Weekly Health Rx — Sun, 28 Jun 2026 17:01:46 GMT

Week 4 of the Sleep Series is the Q&A. Three weeks in, the episode turns to the questions Dr. Kumar-Singh and Dr. Sethi get asked most about sleep in perimenopause and menopause. If you don’t see your question here, send it to them in the comments. Answering your questions is part of what your paid subscription is for.

They start with the question almost…

Decoding Your Sleep Score: Which Number Actually Matters for Your Dosha

Weekly Health Rx — Sun, 21 Jun 2026 17:02:26 GMT

Week 3 of the Sleep Series is the integrative layer, and it lands on the summer solstice, the longest day of the year, which makes this a tough week for perimenopausal sleep.

Last week you got the Wake-Time Anchor. This week, Dr. Kumar-Singh and Dr. Sethi read the sleep score on your sleep tracker through a dosha lens. Whether you wear an Oura, a Whoop, …

The Wake-Time Anchor: The One Lever That Sets Your Whole Night

Weekly Health Rx — Sun, 14 Jun 2026 17:01:53 GMT

Week 2 of the Sleep Series is the prescription. And it starts with a reframe: the lever that sets your whole night is the time you wake up, not the time you go to bed.

Dr. Kumar-Singh and Dr. Sethi prescribe the Wake-Time Anchor, a consistent wake time plus morning light that starts a roughly 14-hour countdown to the night’s melatonin release. They walk …

Why Your Sleep Changed: The Sleep Break Point and Your Constitutional Pattern

Weekly Health Rx — Sun, 07 Jun 2026 17:02:12 GMT

The Sleep Series opens where most sleep advice never reaches.

This week Dr. Kumar-Singh and Dr. Sethi name the two biological roots underneath perimenopausal sleep disruption, introduce a diagnostic concept called the sleep break point, and deliver each dosha’s specific pattern. The 3am wake-up, the mind that won’t switch off, the morning that feels impo…

Protocol is Working, but Your Body Still Confuses You: Metabolic Q&A

Weekly Health Rx — Sun, 24 May 2026 17:01:08 GMT

The protocol is running. The signals are still confusing. This is the episode for both.

This week Dr. Kumar-Singh and Dr. Sethi answer common questions from across the series. Three signals that came up again and again: a glucose reading that rises between meals with no food in sight, an evening that got harder after the protocol started, and a body that…

Is a CGM Right for Your Dosha? The Honest Constitutional Answer.

Weekly Health Rx — Sun, 17 May 2026 17:01:09 GMT

The Midday Glucose Anchor: One Meal, the Right Time, Built for Your Constitution

Weekly Health Rx — Sun, 10 May 2026 17:00:12 GMT

Last week you recognized your pattern. This week you get your prescription.

Dr. Kumar-Singh and Dr. Sethi discuss the Midday Glucose Anchor, a constitutionally specific midday meal built around a single clinical principle: one window in the day when your body’s metabolic fire, your insulin sensitivity, and the research on food order all point to the same…

Why the Weight Won't Move: The Nervous System Root Behind Your Metabolic Pattern

Weekly Health Rx — Sun, 03 May 2026 17:00:40 GMT

The Metabolic Health Series opens where most metabolic advice never reaches.

This week Dr. Kumar-Singh and Dr. Sethi lay out the science of perimenopausal metabolic dysfunction, introduce the nervous system flexibility framework that makes dosha-specific prescribing possible, and deliver each dosha’s specific metabolic pattern. The weight that won’t move…

Use What You Need, Rest What You Don't: A Conversation with Tara Stiles

Weekly Health Rx — Sun, 26 Apr 2026 13:03:25 GMT

This week’s episode is one of the reasons you’re a paid subscriber.

Tara Stiles joins Dr. Kumar-Singh and Dr. Sethi for a conversation they’ve wanted to have since the first week of this series. Tara is the co-founder of Strala Yoga, practiced in over 100 countries, and the author of eight books. The New York Times called her a Yoga Rebel. She hosts the …

Lion's Mane for Brain Health: Is It Right for You? Here's What Your Dosha Says.

Weekly Health Rx — Sun, 12 Apr 2026 17:02:10 GMT

Week 3 of the Focus Series is the integrative medicine week, what we call Modern Ayurveda.

This week Dr. Kumar-Singh and Dr. Sethi examine Lion’s Mane, the functional mushroom Western research has most directly connected to brain health, and ask the question Ayurveda is built to answer: is it right for your biology?

This is not an episode that tells you …

Your Protocol for Focus Is Ready

Weekly Health Rx — Sun, 05 Apr 2026 17:01:37 GMT

Week 2 of the Focus Series is the protocol week.

Last week you named the specific direction your nervous system has lost its flexibility. This week Dr. Kumar-Singh and Dr. Sethi prescribe directly from it. Each dosha gets a named morning protocol that addresses both the nervous system root and your focus at the same time. This is where the work begins.

The Two Directions Your Nervous System Gets Stuck

Weekly Health Rx — Sun, 22 Mar 2026 19:44:00 GMT

You’ve tried the supplement, the sleep protocol, the dietary shift. Some of it moved the needle for a few weeks. None of it held. And at some point, you started asking what you were doing wrong, wondering if something was just broken.

Nothing is broken. The strategies didn’t work because they were only addressing the symptom, not the system underneath it…

You asked what a dosha really is. We answered live. The replay is here.

Weekly Health Rx — Sun, 15 Mar 2026 19:37:00 GMT

We get this question more than any other: I took the assessment. I know my dosha. But what does it actually mean?

So we went live and answered it in depth.

Your dosha isn’t a label. It’s a blueprint for your biology: your physical characteristics, how you think, how you react under stress, what symptoms you’re prone to, what throws you off balance, and what brings you back. Once you understand it, you stop wondering why you experience the things you do.

We used ourselves as examples–taking the news anxiety we covered in Week 3 and showing exactly how two physicians with different doshas experience the same moment in completely different ways. The biology behind it is what makes it click.

The replay and full notes are below for paid subscribers.

Want access to the replay and every live session we host? Paid subscribers get the recordings, the notes, and a community of people navigating this alongside you.

Mood 4 - “Am I Doing It Wrong?” — Mood Series Q&A on Anxiety, Answered.

Weekly Health Rx — Sun, 08 Mar 2026 17:19:01 GMT

“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 fr…

Mood 3 - “You Know the Scrolling Is Making It Worse. Here’s Why You Can’t Stop.”

Weekly Health Rx — Sun, 01 Mar 2026 20:23:00 GMT

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:

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

Substack: @weeklyhealthrx
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

Mood 2 - What to Do When Anxiety Has Already Hit

Weekly Health Rx — Sun, 22 Feb 2026 20:22:00 GMT

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:

The three-phase stress cascade—and why it keeps re-triggering throughout the day
Why perimenopause makes the cascade fire faster, brake slower, and layer deeper
How pattern interrupts actually work (hint: they don’t clear stress hormones—they do something more important)
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:

Substack: @weeklyhealthrx
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

Mood 1 - It's Not Just the News. It's Not Just Hormones. It's Both. Here's How to Manage Your Anxiety When Everything Feels Like Too Much.

Weekly Health Rx — Sun, 15 Feb 2026 20:18:00 GMT

“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:

Why February feels harder than January—even though the days are getting longer
The two biological systems driving your mood: your brakes (GABA) and your thermostat (HPA axis)—and how perimenopause changes both
Why the same woman, same life, same stressors now creates a completely different emotional response
The five different anxiety patterns—and why generic advice fails every single one
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:

Substack: @weeklyhealthrx
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

Energy 4 - You Had an Energy Problem. We Gave You the Protocol. Here’s What Happened to Real Women Who Did It.

Weekly Health Rx — Sun, 08 Feb 2026 20:13:00 GMT

“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:

Transformation stories from women across all five doshas—and the common thread that made the difference
What paid subscribers get: weekly Q&A where we answer YOUR specific questions directly
Subscriber surprises we don’t announce—bonus sessions, expert conversations, early access
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:

Substack: @weeklyhealthrx
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

Energy 3 - Everyone’s Taking Creatine. Here’s What They’re Getting Wrong.

Weekly Health Rx — Sun, 01 Feb 2026 20:08:00 GMT

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:

What happens to your body’s creatine production when estrogen declines—and why women start with 70-80% lower stores than men
How creatine supports your mitochondria—the “power plants” we discussed in Week 1
The cellular hydration truth: why creatine doesn’t cause bloating (and what’s actually happening in your cells)
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:

Substack: @weeklyhealthrx
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

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

Energy 2: Why You’re Exhausted by 2pm (And How to Fix It Before Breakfast)

Weekly Health Rx — Sun, 25 Jan 2026 20:06:00 GMT

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:

Why the first 90 minutes of your day set your energy for everything that follows
The cortisol awakening response—your biological “start” signal—and why it’s broken
How morning light resets your master clock (and why indoor light doesn’t count)
The phone trap: how checking email before breakfast hijacks your entire day
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:

Substack: @myarvasi
Instagram: @myarvasi
Website: myarvasi.com

Connect with your hosts:

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