You've been here before—supplements for energy that left you more irritable, more inflamed, sleeping worse, skin breaking out. So when you hear about creatine, you're right to be cautious.

But that doesn't mean creatine can't work for you. It means your approach has to be different: lowest dose, maximum cooling, and permission to stop if your body says no.

This episode tells you exactly how—and whether—to try creatine as a Pitta.

Listen now to learn:

1. Why Pitta may need less creatine than other doshas—or none at all
2. The Pitta-specific dose (it's not the 5g you'll see everywhere)
3. Why timing matters: never during "Pitta time" (10am-2pm) and never in the evening
4. Heat signs that mean stop immediately—this isn't failure, it's information
5. Why skipping creatine is a legitimate answer for some Pittas

This is Week 3 of your four-week Pitta Energy series. All dosha-specific episodes are free through February 7th. Starting February 8th, this feed becomes part of the paid subscription.

Subscribe at @weeklyhealthrx so you don't miss Week 4—subscriber Q&A where we answer your questions directly, and transformation stories from Pitta women who learned to sustain instead of burn. Lock in your spot now as part of our Founders Circle.

Finally—medicine that fits you.

Subscribe now: @weeklyhealthrx

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

You wake up hot. Ready. Driven. Full intensity from the moment your eyes open. By 10am, you've done more than most people do all day. By 3pm, you're running on fumes. By evening, you're irritable, resentful, snapping at everyone you love.

The crash at 3pm wasn't caused at 3pm. It was set at 6am—when you started the day at full intensity with no buffer.

Last week, you tracked where you're pushing through when your body says stop. This week, we give you the prescription: two steps that create a buffer before you burn.

Listen now to learn:

1. Why waking into "Pitta time" sets you up for burnout
2. The counterintuitive power of doing something with no goal
3. Why your phone is igniting your achievement drive before you're ready
4. Your two-step First 90 Protocol: exactly what to do tomorrow morning
5. What to track this week: your 3pm energy on a 1-10 scale

This is Week 2 of your four-week Pitta Energy series. All episodes are free through February 7th. Starting February 8th, this feed becomes part of the paid subscription.

Subscribe at myarvasi.com so you don't miss Week 3: Troubleshooting.

Finally—medicine that fits you.

Subscribe now: 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

You burn hot—productive, driven, getting more done before 9am than most people do all day. And then you crash. Hard. Irritable. Resentful. Snapping at your partner, no patience for your kids, hating everyone in that meeting. You've given everything and there's nothing left. And even then, you're angry at yourself for needing to stop.

Rest feels like failure. So you push harder. Until the crash is so severe you have no choice.

Listen now to learn:

1. Why intensity isn't the same as energy—and why the crash hits so hard
2. The biology: you're redlining the engine and wearing it out
3. Why your alarm clock never turns off—and why rest doesn't feel restful
4. Why caffeine is gasoline on a fire that's already too hot
5. This week's practice: tracking where you're pushing through when your body says stop

This is Week 1 of your four-week Pitta Energy series. Everything is free through February 7th. Subscribe at myarvasi.com so you don't miss your personalized First 90 Protocol next week.

Finally—medicine that fits you.

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

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

Something new begins January 11th.

We've been listening to what you've told us—the exhaustion, the frustration, the feeling that your body just isn't responding anymore. I'm exhausted—and nothing that used to work is working anymore. We hear you.

For the first five weeks of Winter, we're going deep on one topic: energy. Not the kind you chase with caffeine. Real, sustainable energy—the kind that comes from understanding how your body actually works. Your circadian rhythm. Your hormones. Your gut. Your nervous system. All of it converging on the one thing you've been chasing.

Subscribe to the Weekly Health Rx by Arvasi so you don't miss your first Winter prescription on January 11th. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to unlock your personalized feed—because generic advice is exactly why nothing has worked.

Here's to a new year that finally makes sense for your body.

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

You've been carrying frustration all fall. And you may not even realize it.

The project that didn't go as planned. The person who let you down. Your driven Pitta nature holds onto "it should have been different" energy. Resentment. Self-criticism. The heat of unmet expectations.

This week's prescription: A two-part clearing ritual—morning light walk and evening release journaling—designed to finally cool what's been building all season.

Listen now to learn:

• Why Pitta holds frustration differently—and where it stores in your body
• The morning light + cold air protocol that cools your overheated system
• The evening journaling prompts that help high-achievers finally let go

This is our last episode of 2025—thank you for spending this season with us. We'll be back in January to begin winter together. Know someone who could use their own personalized prescriptions? Share the Dosha Data Assessment at myarvasi.com.

Wishing you a peaceful solstice, a restful holiday, and a new year that begins lighter than the last.

Finally—medicine that fits you.

Ten weeks of fall. You've pushed through every one of them.

You don't look stressed. You're still performing, still delivering, still getting it done. But underneath? Fire. Tension behind your eyes. Jaw clenched. That sharp, driven energy that won't turn off—even when you need it to.

Your body has been accumulating. And surrender doesn't come naturally to you.

This week's prescription: Legs Up the Wall + Extended Exhale breathing. 10 minutes. Every evening. The pose cools. The breath softens. Your nervous system finally gets permission to stop.

Listen now to learn:

• Why high-achievers hold tension differently—and where Pitta stores it
• How one pose lowers cortisol, heart rate, and that constant inner heat
• The exact protocol that lets your driven body actually recover—not just collapse

You're already getting prescriptions personalized to your biology—make sure you're subscribed to your Weekly Health Rx by Arvasi feed so you never miss a weekly dose. Next week is winter solstice, and we have a circadian reset ritual to help you close out the year restored.

Know someone who needs this? Share the Dosha Data Assessment at myarvasi.com so they can unlock their own personalized podcast feed.

Finally—medicine that fits you.

Let's be honest. Your gut is hot, acidic, angry. Heartburn at night. Burning elimination. Urgency. Skin breakouts. You wake at 3am feeling hot and agitated.

You never cleared summer's heat. Then stress and December's rich foods added more. Your liver is overwhelmed.

This week's prescription: WARM (not hot) CCF tea with turmeric—clearing inflammation without adding more heat.

Listen now to learn:

• Why hot water makes your symptoms worse
• The turmeric addition that calms gut inflammation
• The 7-day protocol that cools the burning

Learn more at myarvasi.com

If you're a Pitta type, Thanksgiving week is about managing one thing: heat rising into anger.

You're worried that when someone says something triggering, you're going to snap. You'll say something sharp and cutting that you can't take back. You'll feel the heat rising, literally feel your face flush, your chest tighten, and you won't be able to stop yourself from expressing it.

Because here's what's probably already happening: You're irritated. Frustrated. Someone's late again, the plan keeps changing, people aren't thinking things through. Critical thoughts start rapid-firing: "Why can't they just do it this way? This is so inefficient." You can feel the heat building. Your face flushes. Your jaw clenches. You want to say something sharp. And you know if you do, it's going to cause a problem— but you're so hot with irritation that you're not sure you can stop yourself.

And November's cold, dry, windy, erratic, chaotic energy feels completely disorganized to your Pitta nature. You thrive on order, efficiency, clear plans. But Vata season is the opposite— everything is unpredictable, plans shift, people are scattered. And that chaos irritates your Pitta. The disorganization heats you up. You're already more irritable than usual just from the accumulated disorder of this season.

In this week's Pitta Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Pitta types heat up into anger when triggered and why you need immediate cooling to prevent saying something you'll regret.

This week, you'll get a specific 3-5 minute practice that combines a cooling environment with extended exhale breathing and visualization to release heat.

Listen now to learn:

• Why Pitta types feel heat rising literally in their body when triggered and how this fuels sharp, cutting reactivity
• Why you need to step outside into cold air immediately when you feel anger rising, before you respond
• How extended exhale breathing in cold temperatures reduces inflammatory markers and brings down core body temperature
• Why removing yourself from the situation gives your sharp mind the perspective it needs to respond strategically instead of reactively

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 inflammatory pathways and stress hormones through perimenopause and menopause.  Learn more at myarvasi.com.

If you're a Pitta type, Thanksgiving week kicks off the holiday season— and with all the parties, family celebrations, and rich foods ahead, managing inflammation becomes critical.

You're worried that one night of rich food and alcohol will trigger days of heartburn, acid reflux, and that burning sensation in your stomach and chest that won't go away. You know from experience that when Pitta gets imbalanced, your gut becomes inflamed— -and it's not just uncomfortable, it's burning.

Because here's what's probably happening already: Your digestion is usually strong. You have a good appetite, strong digestive fire, and efficient metabolism. But when Pitta gets imbalanced— through stress, rich foods, or alcohol— your gut becomes inflamed. Heartburn. Acid reflux. Burning sensation. Loose stools. Urgency. You know that one night of overeating or drinking can trigger days of this acidic, burning discomfort.

And November's increased stress and holiday pressure are building heat in your system. Even though it's cold outside, you're running hot internally. Your Pitta fire is ramping up which means your digestive system is primed for inflammation. If you don't cool and protect your gut now, Thanksgiving will trigger the heartburn and acidity you're trying to avoid.

In this week's Pitta Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Pitta digestion runs hot and becomes inflamed easily, and why you need cooling protection, not more heat.

This week, you'll get a specific digestive protocol that includes a balancing morning tea, a gentle, cooling tea before big meals to protect your stomach lining, and gentle, cooling movement in cool temperatures after eating. 

Listen now to learn:

• Why Pitta digestion becomes inflamed easily and how stress and rich foods trigger the burning, acidic symptoms you experience
• The exact tea blend to drink every morning that supports digestion without creating excess heat
• Why you need gentle cooling tea BEFORE Thanksgiving dinner to protect your stomach lining from inflammation
• How gentle walking in cool temperatures after meals prevents the heat buildup that triggers heartburn

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.

For Pitta types, maybe this is what's happening: You're maintaining your summer workout intensity---the same classes, the same training schedule, the same competitive drive. And your joints hurt---not just sore, but inflamed. Hot, swollen, tender. Your knees, your hips, maybe your shoulders.

You're finishing your workouts feeling accomplished, feeling like you checked the box. But then you're irritable with your partner or your kids afterward. Someone asks you a simple question and you snap. Your child interrupts and you're short with them. You're efficient and productive but also sharp and reactive.

You thought exercise would help you manage stress. But it's actually making you more rigid and reactive with the people you love most.

In this week's Pitta Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why fighting against your body's natural rhythm in fall builds inflammation that shows up as irritability---and why intense, competitive exercise is adding fire to fire.

This week, you'll get a cooling, softening movement prescription to prevent inflammation and symptoms associated with it.

Listen now to learn:

• Why Pitta types become most reactive with loved ones when they're overtraining---and how inflammation triggers irritability
• The type of movement that works for your body: cooling, non-competitive activity that opens rather than contracts
• Why less intensity is actually MORE benefit for Pitta in fall

Your Turn: Try the cooling, softening movement practice this week and notice what happens to your reactivity, your relationships, the quality of your connection. Tag @myarvasi on Instagram and share what shifted.

For Pitta types, the time change makes you irritable and reactive. You wake up frustrated before your feet even hit the floor. When 5 p.m. darkness hits, your body wants to wind down but you still have so much to do, so you override that signal and push through. 

This is your Pitta system— running hot and intense— getting pushed further out of balance. 

In this week's Pitta Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why fighting against your circadian rhythm builds inflammation that shows up as irritability— and give you an Evening Softening Practice to calm your reactivity.

Your prescription this week is to do your 20-Minute Evening Softening Practice between 4:30-6:30 p.m. daily— because softening your intensity and cooling your heat is what finally stops the reactivity that damages your relationships.

Listen now to learn:

• Why Pitta types become most reactive with the people they love when circadian rhythm is disrupted
• How fighting against your biology builds inflammation (IL-6, C-reactive protein) that shows up as irritability
• The Evening Softening Practice that interrupts the pushing, cools the heat, and creates space for connection

Your Turn: Do your Evening Softening Practice every evening this week. Notice what happens to your reactivity, your relationships, the quality of connection. Tag @myarvasi on Instagram and share what shifted.

For Pitta types, your nervous system runs on maximum heat. You wake up ready to tackle the day but find yourself snapping at the people you love, efficient and productive but also sharp and reactive. This agitation shows up most in Love & Connection—you're irritable with your partner, short with your kids, competent but not present.

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

This week, practice Cooling Sheetali Breath for 3-5 minutes WITH your morning light—inhaling slowly through a curled tongue (or through your teeth), pausing, then exhaling through your nose for a longer count—because cooling your system before the heat builds is what finally stops the irritability and protects your Love & Connection.

Listen now to learn:

• Why Pitta's nervous system runs too hot—and how this creates the sharp, reactive pattern that damages your relationships
• How to refine your Cooling Sheetali Breath practice so it actually calms your agitated cortisol loop
• The common mistakes that keep Pitta types stuck in morning heat and irritability
• Why this practice WITH light changes everything for your Love & Connection

Your Turn: Try the refined Cooling Sheetali Breath practice this week and notice—is your irritability quieter? Can you respond instead of react? Tag @myarvasi on Instagram and share what shifted.

For Pitta types, fall still carries summer's heat—and it shows up as acid reflux, inflamed skin breakouts, digestive irritation, and painful periods. Your estrobolome can't clear estrogen when inflammation is running high, and the wrong breakfast makes it worse.

In this week's Pitta 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 cooling oatmeal with almond milk, cardamom, cooked apple, blueberries, and almonds—plus a hard-boiled egg or protein powder—within 60-90 minutes of waking—because the right breakfast finally cools the acid reflux, inflamed skin, and painful periods that summer's heat left behind.

Listen now to learn:

• Your Pitta breakfast formula: cooling fiber + protein + healthy fats + cooling spices + antioxidants (within 60-90 minutes of waking)
• Why Pitta's inflammatory gut sends estrogen back into circulation—fueling PMS and skin flares
• Why fermented foods and acidic fruits make everything worse—and what to eat instead
• How adding protein stabilizes blood sugar and prevents the sharp irritability that comes when your intense metabolism crashes
• How this one meal restores your Cellular Health & Vitality

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

For Pitta types, fall mornings often start with heat that never cooled overnight. You go to bed on time, wake on schedule—but if your mind was still churning from yesterday, you wake irritable, tense, or with reflux. By mid-morning, you're sharp but reactive, focused but inflamed.

In this week's Pitta Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why uncooled Pitta fire disrupts your cortisol curve—and how skipping hydration and eating the wrong foods first thing amplifies inflammation, skin flares, and PMS.

Listen now to learn:

• Why Pitta digestion needs cooling hydration and protein-rich fuel to steady cortisol
• How heat from the night before carries into your morning—spiking cortisol and dragging estrogen into chaos
• Why coffee before food turns drive into irritability and dims your natural radiance
• A 3-step cooling prescription to protect your Vitality & Cellular Health

Your Turn: Try this week's practice and notice—is your skin calmer? Is your irritability quieter? Tag @myarvasi on Instagram to share what shifted.

For Pitta types, fall mornings often carry heat from the night before—leaving you irritable, restless, or foggy despite discipline around bedtime.

In this week’s Pitta Health Rx, Drs. Avanti Kumar-Singh and Tanmeet Sethi explain how leftover fire disrupts your cortisol awakening response, scattering focus and productivity—and how a simple cooling prescription resets clarity.

Listen now to learn:

• How uncooled Pitta heat carries into the morning
• Why the cortisol awakening response is your body’s natural “on” switch each morning
• A 3-step practice to cool, focus, and steady purpose

Your Turn: Cool your mornings. Try this week’s protocol, then share your reflection or tag @myarvasi on Instagram so we can highlight your progress.

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.