The Healing Catalyst

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 cureThis 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.pandaWebsiteYouTube: @PerformanceAroundtheClockLinkedIn: Satchin PandaDr. Panda’s Books: The Circadian Code; The Circadian Diabetes CodeDr. Panda’s free circadian rhythm app: https://www.mycircadianclock.org/Connect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastListen to more episodes on your favorite platformWatch clips and past episodes on YouTubeFollow Dr. Avanti on Instagram at @avantikumarsingh Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter Leave a voice message for Dr. AvantiExplore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.comResources:Order Dr. Avanti’s books:  The Longevity Formula, The Health CatalystEnergy Fix Quiz: avantikumarsingh.com/quizExplore more at avantikumarsingh.comThe 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 podcastListen to more episodes on your favorite platformWatch clips and past episodes on YouTubeFollow Dr. Avanti on Instagram at @avantikumarsingh Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter Leave a voice message for Dr. AvantiExplore Arvasi — Dr. Avanti’s Ayurvedic platform. Rooted in tradition. Backed by science. Personalized for you. myarvasi.comResources:Order Dr. Avanti’s books:  The Longevity Formula, The Health CatalystEnergy Fix Quiz: avantikumarsingh.com/quizExplore more at avantikumarsingh.comThe 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.

Today on The Healing Catalyst, Dr. Avanti explores the transformative practice of Internal Family Systems (IFS) therapy with Gabby Bernstein. Gabby, a #1 New York Times bestselling author, shares how IFS has helped her reconnect with her inner self, navigate emotional challenges, and heal generational trauma.You’ll hear about the powerful four-step process she uses to foster clarity, connection, and compassion for her inner parts—and how you can use it too. Whether you’re feeling stuck in old patterns or looking to step into the new year with more balance and ease, this conversation offers practical tools to help you unlock emotional healing and improve your overall well-being.What You’ll Learn in This Episode:What Internal Family Systems therapy is and how it works.How protector and exiled parts influence your emotions and behaviors.Gabby’s four-step process for self-leadership and healing.The impact of generational trauma on emotional and physical health.Practical ways to create clarity, connection, and compassion in daily life.This episode is your guide to getting unstuck, finding inner calm, and transforming your life from the inside out.Connect with Gabrielle Bernstein:Instagram: @gabbybernsteinWebsite: https://gabbybernstein.com/YouTube: https://www.youtube.com/user/GabrielleBernsteinConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiResources:Pre-order Dr. Avanti’s new book:  The Longevity FormulaEnergy Fix Quiz: avantikumarsingh.com/quiz Leave a voice message for Avanti: “Ask Me Anything”Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter Connect with Dr. Avanti:Subscribe, Rate and Review: The Healing Catalyst podcastWebsite: avantikumarsingh.comAvanti’s Book: The Health CatalystInstagram: @avantikumarsinghPodcast: The Healing CatalystThe 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.

In this episode, Dr. Avanti and Dr. Tanmeet wrap up their series on the science of longevity by exploring the final three mechanisms of aging: senescent cells, stem cell exhaustion, and inflammaging. They break down how these processes drive aging and offer practical strategies to counter their effects. From the importance of detoxification and fasting to Ayurvedic practices for reducing inflammation and improving cellular health, this conversation bridges ancient wisdom and modern science. Tune in to uncover simple, actionable steps to support your body’s natural defenses and live a healthier, more vibrant life.Today on The Healing Catalyst:Explore how senescent cells, also known as "zombie cells," disrupt cellular health and longevity.Learn how movement, fasting, and lifestyle choices can mitigate stem cell exhaustion.Understand how chronic low-grade inflammation, or inflammaging, impacts every mechanism of aging.Discover Ayurvedic approaches to detoxification that support balance and vitality.Gain practical insights into using anti-inflammatory foods and spices to nourish your gut and enhance overall health.Connect with Dr. Tanmeet Sethi:Instagram: https://www.instagram.com/tanmeetsethimd/?hl=esWebsite: https://www.tanmeetsethimd.com/Book: https://www.tanmeetsethimd.com/joyismyjusticeResources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.

In this episode, Dr. Avanti sits down with Jonathan Fields, host of the acclaimed Good Life Project podcast and bestselling author, to explore how to create a life filled with purpose, connection, and vitality. Jonathan introduces the concept of "Reactive Life Syndrome" and explores how micro-practices and intentionality can help us reclaim agency in our daily livesTogether, they discuss Jonathan’s personal 2x20 Project, which focuses on designing the next phase of life with intention and joy, and his transformative three-bucket framework—vitality, connection, and contribution—that can help you achieve more balance and greater fulfillment in your life. This conversation is packed with practical tools, micro-practices, and profound insights to help you navigate life’s transitions with greater awareness and clarity.Today on The Healing Catalyst:How "Reactive Life Syndrome" impacts modern living and steps to overcome it.The three-bucket framework: vitality, connection, and contribution for a balanced life.Simple micro-practices to cultivate mindfulness and reclaim intentionality.Why purpose, presence, and relationships are essential to longevity and joy.Lessons from the 2x20 Project on creating a fulfilling next chapter in life.Connect with Jonathan Fields:Instagram: @JonathanFieldsWebsite: www.jonathanfields.comLinkedIn: https://www.linkedin.com/in/jonathanfields1Substack: https://jonathanfields.substack.com/Resources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.

In this episode of The Healing Catalyst, Dr. Avanti welcomes Dr. Kanchan Koya to explore the fascinating world of spices and their powerful role in promoting health and longevity. Drawing from Ayurvedic traditions and modern science, Dr. Kanchan shares insights on how spices like turmeric, cloves, and cinnamon can reduce inflammation, boost cellular repair, and enhance overall well-being. Together, they discuss the importance of embracing diverse, plant-rich diets and the joyful art of cooking with spice blends. This episode offers practical tips to incorporate the healing power of spices into everyday meals for a longer, healthier life.Today on The Healing Catalyst:The ancient wisdom of spices and their modern health benefitsHow turmeric, cloves, and cinnamon support longevity and reduce inflammationThe role of spice blends in boosting cellular repair and gut healthSpices that support balanced blood sugar, boost cognitive function, and ease painPractical tips for integrating healing spices into everyday mealsConnect with Dr. Kanchan Koya:Instagram: @chiefspicemamaWebsite: https://www.spicespicebaby.comBook: Spice Spice Baby CookbookYouTube: Dr. Kanchan Koya YouTubeResources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.

In this episode, Dr. Avanti and Dr. Tanmeet continue their deep dive into the science of aging, focusing on the next three mechanisms in their longevity series: protein damage, dysregulated nutrient sensing, and mitochondrial dysfunction. They explore how these processes impact cellular health and share practical strategies to mitigate their effects. From the benefits of fasting and mindful eating to the importance of maintaining muscle mass and the benefits of mouth-taping during sleep, they provide actionable insights grounded in both modern science and Ayurveda. Tune in to learn how to activate your body's natural defenses against aging and promote a vibrant, energized life.Today on The Healing Catalyst:Protein damage as a key mechanism of aging and its impact on cellular health.The power of fasting and aligning with circadian rhythm to enhance the body’s natural detox processes.Dysregulated nutrient sensing and the importance of balancing building and repair through mindful eating.The role of mitochondria for energy and longevity.Practical tips to support muscle mass and mitochondrial health through weight training and mouth-taping during sleep.Connect with Tanmeet Sethi:Instagram: https://www.instagram.com/tanmeetsethimd/?hl=esWebsite: https://www.tanmeetsethimd.com/Book: https://www.tanmeetsethimd.com/joyismyjusticeResources:Ep. 145: Unlocking the Secrets of Aging, Part 1Pre-order Dr. Avanti’s new book:  The Longevity FormulaEnergy Fix Quiz: avantikumarsingh.com/quiz Leave a voice message for Avanti: “Ask Me Anything”Get Dr. Avanti’s Weekly Letter: avantikumarsingh.com/join-my-newsletter Connect with Dr. Avanti:Subscribe, Rate and Review: The Healing Catalyst podcastWebsite: avantikumarsingh.comAvanti’s Book: The Health CatalystInstagram: @avantikumarsinghPodcast: The Healing CatalystThe 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.

In this episode of The Healing Catalyst, Dr. Avanti and Jaycee Gossett, co-founder of “The Class”, explore the transformative power of dance as a language for healing. Jaycee shares her journey through diverse dance practices and cultural traditions, revealing how movement is a way of processing emotions and connecting with a deeper sense of self. Together, they discuss how dance can unblock trapped energy, cultivate resilience, and serve as a path to community and spiritual growth. This inspiring conversation offers insights on embracing movement to heal both body and mind.Today on The Healing Catalyst:Dance as a universal language for processing emotions and healing.How different cultures use movement as a form of connection and expression.The role of dance in releasing trapped energy and reducing emotional stress.Integrating spirituality and intention into movement practices.Building community and personal resilience through shared movement experiences.Connect with Jaycee Gossett:Instagram: @jayceegossetWebsite: www.jayceegossett.comClick this link for an exclusive a 30-Day Free Trial to The Class Digital Studio Resources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.This show is produced by Synchro Social

In this episode of The Healing Catalyst, Dr. Avanti talks with Dr. Neeta Bhushan about her journey through profound loss and how she transformed pain into resilience and joy. Dr. Neeta shares personal stories of navigating family tragedy and a toxic marriage, explaining how she redefined resilience beyond mere strength to embrace vulnerability and emotional healing. Together, they discuss the importance of community, emotional resilience, and finding joy even in life’s hardest moments. This inspiring conversation offers tools for anyone seeking to thrive even in adversity.Today on The Healing Catalyst:Redefining resilience: moving beyond “being strong” to embrace vulnerabilityHow life’s hardest moments can open doors to growth and emotional healingThe impact of cultural expectations on handling grief and adversityThe power of community and connection in building emotional resiliencePractical tools for finding joy and peace amid chaos and life transitionsConnect with Neeta Bhushan:Instagram: https://www.instagram.com/neetabhushan/Website: https://neetabhushan.com/YouTube: https://www.youtube.com/c/NeetaBhushanofficialPodcast: https://open.spotify.com/show/3Bj6yzuolOXCywxydjtZzlResources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.

In this episode of The Healing Catalyst, Dr. Avanti is joined by Shrankhla Holecek, CEO and founder of UMA Oils, to explore the transformative power of Ayurveda in skincare and overall health. Together, they discuss the Ayurvedic approach to skin as a reflection of inner health, and how ancient rituals like oiling, dry brushing, and personalized skincare can enhance longevity and vitality. Shrankhla shares her journey from growing up in a family with deep Ayurvedic roots who are masters in the craft of essential oil production, to creating a brand that honors original Ayurvedic formulations and her family’s legacy. Shrankhala also offers practical tips for incorporating Ayurvedic skincare practices into modern routines and how to nourish your skin from the inside out to increase its beauty, health, and longevity.Today on The Healing Catalyst:The Ayurvedic approach to skincare: healing from the inside outAncient rituals for modern wellness: oiling, dry brushing, and homemade facial masksHow Ayurveda promotes balance, longevity, and vitalityThe role of personalized skincare based on Ayurvedic principlesIntegrating Ayurveda into busy, modern lifestyles for better skin and healthConnect with Shrankhla Holecek:LinkedIn: https://www.linkedin.com/in/shrankhlaupadhyayWebsite: https://www.umaoils.com/Nourish your skin from the inside out with Uma Oils. Visit Uma Oils and get 15% off your purchase with code “AVANTI”. Resources:Pre-order Dr. Avanti’s new book: The Longevity FormulaTake the Energy Fix QuizGet Dr. Avanti’s Weekly LetterConnect with Dr. Avanti:Subscribe, Rate & Review The Healing Catalyst podcastWatch the episodes on YouTubeListen to more episodes on your favorite platformFollow Dr. Avanti on InstagramExplore more at avantikumarsingh.comLeave a voice message for Dr. AvantiThe 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.