Small Menopausal Rituals from the Timeless Science of Ayurveda with Dr. Nidhi Pandya

Dr. Mindy Pelz  

On this episode of The Resetter Podcast, I am bringing you dr Nidhi Pandya. Now this conversation is so fun, and I’m really excited to bring it to all of you, because you’re gonna be able to apply what Dr Nidhi brings you today, like, immediately, like, after I’m doing this intro, I’m actually heading to the store to go and grab the things she recommends, to allow you to get a better night’s sleep, to allow you to transition out of your daily routine. Like, there’s so many gems in here, so let me tell you a little bit about who you’re gonna listen to here, and then let’s talk about what kind of concepts we’re bringing to you in this episode. So Dr nd is an Are you Vedic doctor? A speaker, and she created something called the inner climate method, which is a transformative approach that blends ancient Vedic wisdom with modern science. She just wrote a book that I highly recommend. Called your body already knows. And what we talk about in here is really this hormonal transition, how we move from a place. And she I loved it. She called it juicy, where we are like when we’re recycling, everything is moist, all of our mucosal membranes, our skin, our hair. She’s like, we go from this juicy place to moving into menopause, which is we go more into a dry place. And she talks about how we can do some daily routines to allow that transition into our menopause and post menopausal years to be smooth, and it’s really interesting, because I’ve spent a lot of time here talking to you all, or if you’ve heard me on videos or read my books, I’ve been really struggling with the direction that the menopausal conversation has been going in, because it’s either gone in a direction of medicate and you’ll be Fine, or it’s gone in a direction of here are all the have tos. Both of those have their upsides and they have their downsides. What Dr needy is going to bring you here are some simple rituals, rituals you’ll be able to do right away, and they’re free and they’re easy. And when you hear why they work, I promise you, you are going to want to do what I’m about to do, and run out and get a few of these tools, these either free or cheap, tools, that you can use to make your journey from your reproductive years into your non reproductive years smooth, because it should be. It’s a natural journey. It should be smooth. So Dr, needy, I’m so excited to bring you this episode. And those of you that are wanting to dive into her book, you can get her book. It is called, your body already knows. And the minute I hear that title, I think, yes, it does, your body always knows, and that’s the whole path to great health is honoring that your body already knows. So enjoy this conversation. Dr, nd, then find me on socials and let me know if some of the techniques work for you. Really excited to bring this one to you. Enjoy.

Welcome to the resetter podcast. This podcast is all about empowering you to believe in yourself again, if you have a passion for learning, if you’re looking to be in control of your health and take your power back, this is the podcast for you. Okay? So for starters, let me just say, welcome to the resetter podcast. This is of all the places I go to talk about health. This might be my my favorite. So I’m really excited to have you here today. So let me just start off by saying, welcome.

Nidhi Pandya  

Thank you so much for having me. This is a conversation I’ve been looking forward to for the last few months, so I’m glad we’re finally here together.

Dr. Mindy Pelz  

Amazing, amazing. So, you know, it’s interesting when I think about the experience that women are having right now with perimenopause and menopause, on one hand, I’m incredibly grateful that the conversation has opened up, and on the other hand, I’m incredibly concerned, because we are now looking at menopause as a medical a condition in which a medicine is needed, a condition in which we can stop the suffering that women are going through, which We never want women to suffer, but we have. We have looked at it through a more conventional medicine lens, and I see it in all the research I’ve done as of incredible transformative process that a woman goes through that should be honored. So when I first heard. Your work and how you’ve taken Ayurvedic medicine and applied it to this journey. I was like, wow, this is exciting, because we need to go back to the ancient principles. So with that in mind, can you just because I don’t even know that the all the depth of Ayurvedic medicine, but can you start off by telling us what is so powerful? What is Ayurveda, and what is so powerful about this approach to health?

Nidhi Pandya  

Yeah, absolutely. So I’m going to start at the basic, like the basic defiNidhion of Ayurveda. So Ayurveda means, literally, the science of life. Wow, are you? Means life. Veda means science. It’s also the sister science of yoga. They both come from the same Vedic tradition, but now being the science of life, it covers everything that has to do with life, which means, yes, treatment and prevention of diseases and conditions, but also lifestyle, nutrition, exercise, fertility, menopause, childcare, social conduct. How do you choose a maid if it has to do with human life? Yep, yep. If it has to do with human life, Ayurveda has it covered. And some of the current trends Mindy, like intermittent fasting. I mean, you’re the queen of fasting. So you know, a lot of them have their roots, like turmeric, ashwagandha, oil, pulling, dry, scrubbing, tongue scraping, they all have their roots in Ayurveda. There were other traditions who may have offered similar practices, but Ayurveda also has strong has strong beliefs and a strong foundation. It’s laid for these practices in tremendous detail. But you know, what is Ayurveda to me, and how is it that I practice it? It’s the only, it’s literally the only science that I’ve seen, Mindy, that understands the rhythms and the patterns, basically the energetics, what separates what’s animate from inanimate, right? Like my back statue would be different for me, simply because I have the vibration of the cell. I have the beating of a heart and my and my breath and a pulse and all of that, these energetic patterns right even outside in the universe, the seasons, the rotation, the revolution, this is what really makes the universe happen. And Ayurveda understands this science of seasons, of day and all of this so precisely, and this basic understanding that when we see a season like when we see snowfall in spring, you and I both know that we’d be concerned. We’re like, Oh my God, what’s going Yeah, but Ayurveda understands what allows you to stay in balance, what takes you out of balance. And it also understands the nature of everything that exists on on the planet. And it has a certain framework that defines it. So it uses a framework. It uses the patterns of these, nd, you know, the understanding of these patterns. And then it says, how do we bring everything back into balance? So it sounds a little vague right now, but it’s a very, very precise science.

Dr. Mindy Pelz  

So the way I would look at that is, if I’m looking at metabolic switching. We part of the challenge we had with the metabolic crisis is everybody was just staying in their sugar burner system, but when we brought fasting to the world, then all of a sudden people were in that fat burning metabolism, so now they’re back into a natural rhythm that has them more in balance. Would that be like an example of what Ayurveda is trying to do is, yeah, okay,

Nidhi Pandya  

yes, yes. But, you know, like, this is how I rather would talk about it, right? We were all overly building. You know, we were building, building, building, right in our bodies, high fat, high carb. So, you know, extreme carb, and your body always had to deal with those, those sugary refined foods all the time. And then what is the opposite of building? Right? There are three cycles in nature, and we can get into that building transformation and nd, decline, decay, you know? And everywhere, whether it’s spring, is building and summer is transformation, because there’s all everything transforms into fruits and flowers and all of that. And then there’s autumn, which is decline, right? So if you’re building excessively, there’s excessive building, then you have to give it the antidote, which is, now you you start building, you let it go, so you can actually start cleansing. And of course, after all the refined food and the sugar and all everything goes out, then any excess tissue that you’ve had, so Ayurveda starts looking at cycles as patterns, and then antidotes accordingly.

Dr. Mindy Pelz 

Oh, I love that. You know, one of the biggest things that I noticed when I started teaching fasting was when fasting first went out to the world, everybody got so excited, they got so many results, and then they started fasting all the time. And this is where fast ago girl even came from. I was like, no, no, no, no. The goal wasn’t to go from eating all the time to fasting all the time. The goal was to create a rhythm that works with your body, and that’s where the principles came from. What’s intriguing to me about what you’re bringing forward to the world is the idea that there’s a rhythm that’s happening for us when we go into perimenopause and menopause. And I think this is really. Like, that idea is so important to bring forward because it and I’m so curious your opinion on this, because there’s a part of me that’s like, are we meant to just go from hormones to no hormones, and now we’re trying to add hormones back in exogenously. Like, what is the rhythm that we’re missing right now in that conversation that Ayurveda can bring forward?

Nidhi Pandya  

See Mindy, thank you for doing the work in terms of the fasting, like a like a girl. You know that we’re not meant to do either, you know, yo yo, between these two extremes. But you’re absolutely right. And can I? Can I start by addressing what you said, right? You know, right? When we had this, started this conversation, and you said, one of the things you said is that we’re looking at menopause like it’s disease, right? And there’s another half that’s looking at menopause like it’s aging. The truth is, menopause is neither disease nor aging. I mean, can you imagine that women started thinking that we’re aging in our 40s, we’re spending half of our lives thinking that we’re aging, right? Yeah, yeah, right. So it’s, it’s neither. It’s just a, it’s a neuro endocrine transition. And unfortunately, we understand menarche, right? Like menarche comes with its own, own challenges, and menarche, or even when young boys start moving into adolescence, there’s a change of voice at this sudden agony, and there’s this discomfort, you know, getting comfortable in this new skin that they’ve developed. So yes, every transition, every neuro, endocrine transition, that a human being will experience, will be uncomfortable, and some will be more challenging than others, but I’m going to put the Ayurvedic understanding and lens the way I see it on this and Ayurveda looks at your life in seasons as well, right? Like your childhood is a spring of life, and in that spring of life, in the spring of life, you’re building, building, building. It’s a moist phase, and which means your body is prepared. It’s geared up to continuously build cytoplasm, new cells, you know, and building of cells, excessive cytoplasm, fluids, juices, all of that. Then you come to the second, the summer of your life. Now this is really what will explain menopause, is your menarche, when you start right after that building phase, when a young girl is 1314, hot hormones start to set in. The body heats up, meaning, with the mind of the teenager, we suddenly have a reproductive function. The body is able to reproduce without heat. There is no transformation that happens. So there’s sudden heat, and the hormones bring heat. The way I like to define it is, think of an oil lamp filled with oil. So the flame is the flame is beautiful, and it’s sharp, and the oil is really, really full as well. Now, throughout the period of our youth, we kind of use up that fuel, and then when you arrive at this menopause and perimenopause, it is the depletion of that fuel, and you come to that point, right? So just think about it like it’s drying. It’s a process of drying. Our entire period of youth is a process of drying. And if you’ve ever, if I tell people this, if you’ve ever worked with an oil lamp, when you notice that the oil lamp is at its tail end, the flame will become very volatile, and the oil starts to deplete, and there’s smoke. And that is exactly the experience that people have at menopause. And perimenopause as a dryness, there’s an increased heat, there’s a volatility, and then there is all, you know, smoke, fire, and that is really, it’s like using up your fuel, and how are you drying? So there are ways that you can do to have this as a gentler journey, because the truth is, menopause is so difficult Mindy, because we’re all drying sooner. We are using our essential resources, we’re all burning out quicker, and that’s why we were burning out quicker, burning out harsher, without replenishing our fuels in many, many different ways. And we can talk about what Ayurveda talks about, how you replenish your foods fuels, but after that point, after you go to the other side of menopause, right? Three years after that, something wonderful happens in the body that nobody talks about, right? There is this u bend research that women in their 50s, right? Like your amygdalas changes the way it responds. So it responds very positively to positive experiences, but it doesn’t respond strongly to negative experiences. The emotional control center changes the way it works in your brain, so women actually become happier in their 60s and 70s, they start to take things much more lightly, and you it’s the first time in your life you’re not dating, you’re not mating in the same way. At least, you’re not dating and mating in the same way. You’re not in your nesting phase. Most people are out of their nesting phase. Today. Things are a little bit different, but historically, we’re out of a nesting phase, and we have this tremendous opportunity, you know, where women can, for the first time, like truly be free to exist and find themselves and make it’s, it’s, it’s a second teenage. Honestly, that time, three years after menopause, is a second teenage. And of course, then on the physical level and the lifestyle level and nutrition level, there’s a lot that. Can be done that can continue to support you, because the rest of the journey is dry. It’s autumn and winter. Yeah, you know, yeah, but you can have a beautiful autumn. I mean, once you know. I mean, if you’re a skier, you’re sailing through that winter, you know, for example, right? So if you know how to care for yourself through these phases, and most importantly, even through your perimenopausal years, and even, like, I have two young daughters, Mindy, 17 and 13, and I want, I’m teaching them how to care for them at this stage. Yeah, right, and that’s what I was taught. Because if you do that and you don’t dry out quickly, I always say drying is dying, you know. So you you preserve your fields, and then when you’re at that stage, it’s not quite as harsh.

Dr. Mindy Pelz 

I love that explanation. And especially the three years out that was literally, I just got done researching the whole neuro chemical system for the for age, like a girl. And very similar that I saw is that you have a whole system change, oxytocin system changes. The autonomic nervous system changes, and it changes for the better, which is a part of this of the menopause conversation we are not having. It’s like we went from a place where we didn’t talk about it, everybody suffered in silence, to talking about it all the time, and everybody’s confused. But what is not being talked about enough is what an incredible process this could be, and where you’re going in those post menopausal years is someplace that you you have never really experienced as a woman, and a place that you are sitting in your most powerful part of your life. So I loved the way you explained that. I also like this idea the drying out. So then that leads me to question, when we go into perimenopause, is there a lifestyle shift that needs to happen in order to adapt to the drying out?

Nidhi Pandya  

Yes, absolutely right. So Mindy, I think we can all successfully agree that today’s urban woman is burning out quickly. Oh, yeah, right, except for the fact that we only assume the problem is that we associate burning out only with work. And that’s not true, right? Because burning out is many, many things. I mean, in my in my book, and in the way I explain it to people I work with, it’s like we are very solar lifestyles. And I mean all of the Vedic sciences, right, where Yoga and Ayurveda comes from, the macro the micro are very connected. What’s happening in the macro is happening in the micro. So global warming is not very different from inflammation, burning out is not they all come under the same set of things. But the thing is, what are the things that we are doing? Right? Besides working, working too hard, working out too much. Oh, yeah, excessive caffeine. I mean, we all know caffeine is dehydrating. What is dehydrating hot and dry? That’s the meaning of dehydrating. It’s hot and it’s dry. The sun is hot and dry. So it’s like very solar. I call it very solar. So excessive caffeine, excessive alcohol, working. You know, I said working too much, working working out too much, staying up too many nights, skimping on fat a little too much intensity in our minds. This is all too solar for our own good, right? And just as there is global warming, where there’s no no wonder inflammation starts much earlier. Inflammation was related only to aging today. Inflammation is it can happen at any point in our lives. So we are overly solar. So the first thing that I say, right? Like, we are so quick to bring in remedies. We are so quick to say, Give me something to do. But the first, the first treatment in Ayurveda, is prevention of cause, right? So we’re like, what are you doing? What are you doing that’s leading to this? So first, let’s, let’s, let’s dial down on all of those. Okay, so dial down on how, how you how much you work, how hard you work, how you organize your day, how you are, because there are certain times where, you know, neuro, chemically, we’re designed to have better focus. So how I help people design their day? For example, how much are you working out? I mean, people are burning themselves out, even with excessive working out, drying themselves, muscle injury, just, you know, all kinds of other hormonal issues. Also caffeine, right? I’m like, I tell everybody, don’t, don’t give it up completely. But let’s the idea of bullet coffee or adding milk or adding cardamom, or changing the time that you’re consuming alcohol. What are you doing with that? But also bringing in many, many tools, right? Like, I tell you the two biggest tools, Mindy and like I can give you a whole range of tools, and all the herbs and all of that, but the two biggest tools that I see, which are accessible and easy for everyone, is one is exhalations, and which means that we as human beings today are inhaling, short inhales throughout our day. So if anybody is using a variable, right, and you, if you were varying variables, we would realize that on an average, right now you and I having a conversation 12 to 20 breaths. Now, if I was stuck in traffic and I was racing, those 12 to 20 breaths would be 30 to four, could be 30 to 40. Could be could be 25 way higher shorter breaths. But. We’re super busy, we start and every inhale that our body takes, right? Every time we go into an inhale, it’s a sympathetic reaction. It’s a fight or a flight. Every exhale is a parasympathetic. It’s repair, it’s rest and digest. If every inhale is action, every exhale is repair, if every inhale is doing, every exhale is being and that’s why, at the end of the at the at the end of a really busy day, most of us would sit down and be like, Hmm, we would exhale, forcefully exhale, right? The body goes into a sigh, because the body has had enough. But when we actively learn something called resonance breathing, where you’re actively learning, and you know, I can, I do this sometimes in the middle of the conversation, like of the conversation, like, of a conversation, nd like, you wouldn’t even be able to tell. But if I’m while I’m speaking and using my mouth, I for I’m just becoming conscious of having a longer exhale through my nose. And it’s just by bringing awareness to it, you automatically go into a longer exhale. But that is very refueling to the body. When your body goes in parasympathetic, it releases the neurotransmitters and hormones that are required for the body to refuel itself and like like we That’s why, after a very stress period, they’re all dry, right? Dry eyes, dry throat, dry ears. But if you’re just relaxing, you’re in a tug or in a spa, you’re having a great day almost. There’s moisture on your skin, you know, your eyes are not as dry dry. This a replenishment that has happened. So those exhales go a long, long way, and it’s something that’s available to us in perimenopause, in post menopause. So that is one thing that I say, you know, must be part of everybody’s toolkit,

Dr. Mindy Pelz  

yeah. So I love this because it’s free and it’s easy, and I have a big I’m a big fan of healthcare not costing everybody a ton of money. So I want to go back to this idea. Let’s say I’m 40 years old, 41 and I’m come roaring into this, these perimenopausal experience, and my career is taking off. My kids are teenagers, and like this idea that I would need to slow down otherwise I’m drying my drying everything out, and I’m really creating more menopausal symptoms. How what would the breathing technique look like? Is it something you do in the morning? You talked about how you do it during the day. Is it like a tool that you just need to be aware of and do it as much as possible, and does it counterbalance this, this burnout life that so many of us live?

Nidhi Pandya  

That’s such a great way of putting that question in. So I would say that it does require practice, right? So there’s an app called the breathing app. My great friend Eddie Stern has created this app. And you can just, it’s a free app. You can go and set up a timer for resonance breath, right? So it will give you a gong that goes five seconds inhale, seven seconds exhale. And you can pick your times. You know, you can do three seconds, four seconds, whatever you want. But then you start practicing that. And I see I tell everybody, you practice it in the morning, you practice it in the night. You can even set it for two minutes you don’t have you can do it. You could be driving and say, while I’m driving, I’m going to be doing this while I’m working. If you can do this five times a day, I mean, it’s one or two minutes five times a day, like, I’m like, do it like prayer. But you’re reminding your body, if you can actually take a break even while you’re working, when I say, take a break and then take your take a break from being in your sympathetic nervous system from being in chronic stress, if you can break your chronic stress even while you’re driving, and you’re training yourself to do this now, without the without the app that is accessible to you, within a few weeks, you’ll realize right many in my busiest periods, like normally, I have a lot of rituals that I practice, but in my busiest periods, I have to say that this is what holds me together, and it you could be in the shower, you could be just wiping your body with a towel. You could be opening a refrigerator. You could be doing whatever you want, but you just you could be in the middle of a conversation, and you go into that longer exhale. But yes, the caveat is it does require practice. Yeah, and you want to start with the with the residents breath and an app, something on YouTube, whatever you find simple, free, and then you bring it also. I tell people that sometimes on your body, you know, Mindy, I used to be super rushed as a child, and I used to be very rushed, and it’s and it wasn’t efficient, because I broke things along the way, you know, I forgot things along the way, but I realized that you don’t have to slow your body down. You have to just slow your breath down, and your body actually becomes more efficient, because you’ll make better decisions, you’ll have more clarity, you’ll move faster, you’ll be more agile, you’ll be less like, all over the place. It’s just one wonders, like, yeah, there’s a lot that can get done, interesting.

Dr. Mindy Pelz  

So you can slow time down is what I heard. It’s like putting you out of that sympathetic state, which also with that, brings that high beta brain wave where you’re like thinking, thinking, thinking, thinking. What I just heard is this simple tool done five times a day, and I assume we only have to do it a couple of rounds. Could really prime the parasympathetic and. You out of that, out of the sympathetic response, I

Nidhi Pandya  

would say, you want to do it for a couple of minutes. When you’re people, do it for up to 10 minutes. I mean, I tell people, you know, like, I worked with these really busy journalists in New York, like, a ton of them, and I said to all of them that you just played while you’re working, so then you’re conditioning. I mean, like at the end of the day you’re not. Pam loves dogs, you know, right? You play it when you’re working, and then you don’t before you know it you are. You’ve trained yourself to breathe like

Dr. Mindy Pelz  

that. Yeah? Amazing, amazing. So, yeah, so easy, yeah. A friend of mine this is something, a new tool, that I’ve been really thinking about this year because of, you know, the evacuations from the fires and things like that, and I started getting a lot of anxiety. And a friend of mine, who’s a performance coach, really helped me understand some meditation techniques, some moving energy techniques, and she’s like, you have to do them ahead of the anxiety attack. And it’s like you’re preparing yourself for how to handle the anxiety attack, and what I just heard, and what you just said is that, if you like, it, fed 40. Every woman knew this, and then we just went into Okay, now I’m 40. I need to start practicing this breathing technique so I can be ahead of the irritability and the anxiety and the depression. Is that a good way to look at it?

Nidhi Pandya  

Yes. Mindy, in fact, you know, I’m a like before people start working with me, I’m such a stickler for creating what I call the toolkit, so it’s exactly what you define. I give them an a la carte list of first is preventative tools, things you do every day before you get on the battlefield of life. So that people, you pick your preventative you know, 234, whatever you want, and then you practice them before life happens to you. And the reason is so your body learns how to feel stay safe. And then the battlefield tools when you’re in the moment and things begin to pick heat. And the tools in the battlefield would actually look very different from the preventative tools sometimes, and they could, they could be drastically different at times, and but like you’re in the middle of a conversation, things are beginning to get intense. What tools are you going to bring? Are you going to bring? But your body knows how to feel safe, even though it’s gotten there through a different route. But the minute it knows how to feel safe, it’s so easier to access that place. But then you also have a third set of tools, which is repair tools, because we all need to heal from the day and we need to heal from crisis periods. So you definitely want to have in your toolkit tools that can help. I mean, alcoholics are made at night, food addicts, sex addicts, Stevie addicts, are all made at night, right? Because we only so interesting.

Dr. Mindy Pelz  

That is so well said. By the way, it’s really true that it’s like that. I that transition out of day into night is really but that was so powerfully said,

Nidhi Pandya  

Yeah, and that is so intense for the body, right? Because, I mean, you’re studying this. So all the excitatory, the excitatory mediator, has become the inhibitory mediator, and it’s so difficult for the body. So, yeah, yeah. And so it’s exactly what you said. But you know, you want to start thinking about your tools like that, and you want to have enough of all tools so that you know what to pull out of your toolkit at any given point, right? You know, it’s

Dr. Mindy Pelz  

interesting. I was just having this conversation with a couple of other authors that write books for on women’s health, and I was saying how I think a lot of times what happens to women is that we’re in such a patriarchal pace, we’re like, so like, go, go, go, all the time, that at the end of the day, we don’t actually balance ourselves out. We just go neutral. So we we’re in this high state of performance, and then we sit on the couch with a glass of wine and watch our favorite Netflix series. But what we don’t realize is that we haven’t balanced out the doing with any any technique. We just go neutral and we’re sitting on the couch and just numbing ourselves. So what I just heard in what you just said is this is a way of not just going neutral. You’re not just chilling out. You’re actually repairing yourself from the frenzy of the day, and it’s free, and it’s breath, and that’s super cool. Mindy.

Nidhi Pandya  

You’re so perceptive. I just love it. And the way you summarize everything is just delightful. And you know, the one thing I like one of the other ways that really sticks for people is this, right? Women are juicy. Like, that’s the truth. Yes, we are us. We have breast milk, we have amniotic fluid, we have a menstrual cycle. I mean, we like, when you think of a lunar goddess, you can totally imagine this, like, woman with this, like, completely feminine energy walking through, right? And, in fact, you know, Mindy, can I just say when, when I was growing up, and I grew up in a really large joined family, and we there was a ranged marriage at that point, when I was a young girl, right? And when they would look for, like, potential matches for my elder cousins, like, like boys, like the boys in the family, I would hear the elders say that, Oh, does she have moisture in her eyes? Like, oh yeah, she’s, she’s great. She has such moisture in her eyes, and that she has, she has a fluid face. And I’m like, What does that even mean, right? And they’re all like, this is a sign of fertility, right? Because, oh yeah, because we looked it’s a sign of fertility, right? So there used to be a sign of fertility, and that’s how. From generation to generation. You learn how to evaluate mates, you know, because, at the end of the day, tribal beings, yeah. And so, of course, it makes sense then that when we’re going to our perimenopause and menopause years and our eggs have gone down, right? Like in our early 30s, amount of eggs we have go down to 10% which most people don’t know. In our 40s, it’s gone down to about 3% and then we’re dealing, you know, we’re living with a 3% of eggs and such low estrogen for like, good seven, 810, years, which is extra estrogen, progesterone, doing its own madness. And it’s natural, because the body is moving towards that dryness, right? But you don’t want to dry more than it is meant to dry, right? So, you know, for example, breath was one practice, but Mindy, I should say the second practice. I was gonna say, give me another one. Yeah, yeah, please, yeah, this distance. But, like, yeah. But the second one that I really like is that, you know, we like the microbiome changes in the gut, right? Because, again, the same thing happens. It’s not so juicy, the mucosal lining, again, all the juices dry, so the mucosal lining starts to dry up a little bit, and the environment changes. The colonies of bacteria change so you cannot consume. I like, I can’t tell you go and eat a lot of fat. Like, I can’t say that because you’re you cannot break it down. So skin is another channel of consumption, okay? And Ayurveda really values the channel of consumption, so we use body oiling. Have you heard of the practice of body oiling? Mindy, I

Dr. Mindy Pelz  

years ago. Yeah. Tell me more.

Nidhi Pandya  

It is, I mean, in Ayurveda. So firstly, the word for oil is in Sanskrit, is Sneha. Sneha is also the word for love. It is the most the same word oil and love, same word Sneha, and it is such a self loving practice. And I cannot even tell you the benefits go so from just replenishing the microbiome on your skin. This is where it starts, right? This is not where it ends. It might because, because healthy microbiome are lipophilic, which means they thrive on fat. They eat your own fat to live. So it replenishes a microbiome, but it also has the ability to detox your pores. This oil goes inside, nourishes, moisturizes and brings the grind back to the surface, but it also has the ability to lubricate your joints. Right joints are such a big problem. Plus the oil that is used is sesame oil. And sesame is known, while there are no studies done in terms of the practice of oiling, but sesame is known to be a balancer for both estrogen as well as progesterone. So the oil that we use always sesame based. I mean, this is not a coincidence, right? But this, again, it’s great for lymphatic drainage, the health of your joints, for the synthesis of vitamin D, because vitamin D is a fat soluble vitamin. It protects you from all kinds of radiation. And it’s just it is such a calming practice for the nervous system, and it goes such a long way to replenish the juices in your body. So this simple practice of oiling your body before you go, ideally, before you exercise. I know it sounds crazy, but we can talk more about that. But if not before you exercise and before you go to shower, not after, before you go into the shower, you you oil your body, you rub, you know, it takes five to seven minutes, not too long. And then you go and you shower, and you realize that the shower doesn’t, you know, water is very drying, right? Mindy, if you went into the water, it’s so drying for the skin, yeah, and this, like it protects the skin barrier. Your skin is glowing more, and you feel better. Such, such a game change, amazing. And we also, we also use oil in every orifice. I should give you this disclaimer, right eyes, nose is, is nose, NASCAR drops, mouth, oil, pulling yours, navel, vagina, anus. I mean, there’s like, they’re always used for every part of your body,

Dr. Mindy Pelz  

are you? So then, what would you like have a bottle of sesame oil next to your shower. You rub it all over your body. Would you want to put it in the different orifices and then take a shower? Like, and how long does it need to stay on you? Because it that seems like it would be a really easy like, like, I shower at night. So I’m thinking how easy this could be, just to do all of that and then shower, and it’s another way to support the system.

Nidhi Pandya  

Yeah. So the orifices, they all need to be learned. So you want to learn how to do your oil pulling. You want to learn how to use the nasal Nastia drops, and that’s a separate oil for that you can use for oil pulling that so the two things that are very easy is using is oil pulling and applying it on your body. Now it can the practice. Can take any time, from five minutes to you can. You can do it for 15 minutes. You can do it for as long as you want. But I would say, you know, at least start at five and that some most days, that’s what I do, right? And you would do it like you would do moisturizer. It also eliminates the need for moisturizing excessively, and you just the only thing that I tell people is treat it like a ritual, not like a routine, like you, you kind of you’re caressing. How much do we get touched at in our 40s and 50s and 60s? Yeah, you want to think about like, this is your time to caress yourself, to touch yourself. You play a play your favorite music. Music and light a candle and just, just make it sexy, you know? And this is your practice. This is you. This is giving back to yourself, and the benefits go a long way. So five to seven minutes does so much for and people notice it right away. Mindy. In my entire practice, I’ve never seen somebody who’s tried abhyang And then given up younger. It’s called Abhyanga, but body oiling is another word as well.

Dr. Mindy Pelz  

Yeah, I’m wondering if, if it would help menopause women sleep too, because that’s a really big challenge. And again, if we look at it through the lens of what we’ve been talking about today, which is, you go into these high states of performance, and then all we do is crash on the couch and watch our series and drink wine. We’re only going neutral. We’re not in so gosh, you can breathe throughout the day, you can oil before you go, and you’re just balancing the extreme performative state that so many of us find ourselves in. And what I love is it’s not like you’re saying, Don’t be in those performative states. It’s, it’s very much like why I fell in love with fasting, which is, I found it was really difficult to get people to change their behaviors around the quality of the food, but I could get them to change their behaviors around the timing of the food. So the two things you just gave so easy to do, and and although I think you and I would both agree, slowing down would be good, but so many women can’t do that.

Nidhi Pandya  

Yes, absolutely Mindy. And, you know, like, I tell I think people you talked about sleep right now, right? And I think we’ve got it wrong a little bit. There’s so much importance to morning routine that people forget about an evening I tell everybody. Like, instead of saying that, Oh, I couldn’t wake up early because I slept late. I said, we want to say that I couldn’t sleep late because I woke up early. And you want to have a night routine. I tell women, you want to give first start your nightly routine. If you have no routine, let’s have, how do you unwind at night? What do you do? How do you slow down and and this oil practice can be used, especially in the bottom of your feet, you know, there’s like, oh, like a cancer one, like, there’s, there’s a wand called the cancer wand. It’s like a, you know, there’s Gua Sha and there’s a wand for the face. It’s like a alloy copper and tin, and that’s used. But even without that, you can just use plain sesame oil massage your feet. You want to wear socks or wipe it down so you don’t slip in the bathroom in the night. And then you want to, like, you know, so slowing down at night changes how you wake up in the morning and how you wake up in the morning changes how your day goes and how your day goes again, changes how sleeping goes. But I think we need to really give a lot of importance to how we slow down towards the end of the day. That’s more important than how do we wake up, because that’s gonna happen anyways. So

Dr. Mindy Pelz  

give me an example of a nighttime routine that you you either use, or you’ve used with your patients.

Nidhi Pandya  

Yeah, absolutely. So I think, you know, universally, everybody talks about, like, Dimming the lights. I’m not going to do too much. I’m not going to go too much on that. But I think one of the most important things is not eating after six, 630 you know, I came from a family tradition where nobody ever eats. But also, like till even about 100 years ago, when we didn’t have electricity in our homes, we were not eating big dit not eating big dinners. So and then the first thing that I offer is, you want to finish food by six, 630 nothing, big and solid, yeah. And dinner is always for health. Lunch, you can indulge a little bit. So I think that really starts to set. Yeah, I like that. And again, I’m going to keep it super easy, right? Mindy. I mean, of course, I can say all these complex things and make people curious. But the truth is, it’s, it’s fairly easy. What I really like to to engage in is something called Evening ragas, R, A, G, A, S. And ragas are these musical compositions, and these beautiful ragas are created, you know, in the ancient times in India, beautiful music, compositions, classical music. They were created for the evening because they understood those scientists understood that our body is going through this transition. These this again, neuro chemical transition, and it’s difficult, right? As they change hands, their serotonin updates, melatonin, and all of that happens. The body goes through a difficult period, and most people start feeling anxious, right at that time they feel anxious, right? So you just play that music. Like every every evening you want to start playing that music. Oh, my God, I love this. Yeah, yeah. And then I highly recommend that if you have an argument, save it for the daytime, like you actually say, okay, yeah, I want to talk to you about something, but I’m going to talk to you about it in

Dr. Mindy Pelz  

the morning. But yeah, you know my, my husband and I, when I went through perimenopause into menopause, I we, I finally had to say, after six o’clock, don’t talk to me about anything that is not gonna put a smile on my face. Like,

Nidhi Pandya  

because I was smart, Mindy, you are the OG of this. Like, you know how to do this.

Dr. Mindy Pelz  

I just was like, I’m not i Otherwise, it means I won’t sleep for like, ever so I love that. I also, you know, something intuitively I started doing this year from just the trauma that I went through it with the fires, is I started playing chanting music at night, and I found that there was that

Nidhi Pandya  

that was going to be my next thing, because I want to hear your story, okay, and I actually

Dr. Mindy Pelz  

have one. One song. It was put and I don’t know the name of the song, but it was by Jay Utah, who I’ve listened to his music in yoga classes forever, and it’s because of the repetition I knew that primed the vagal, your vagal tone. But what it’s done now is that, like I went traveling, and when I got in the airport and I could feel myself stressed. I just put his song on because I had already used it as a way to condition my nervous system at the end of the day.

Nidhi Pandya  

Basically, Mindy, so, so brilliant, right? And, and listen, we, as you know, growing up in India, we were given these chants. I was just telling my mom on the phone last night, I said, Mom, you know, I just go into what I call knock on mantra, certain chant, and I’m like, something happens. I just go into it, like, when my mind, I just, like, always, as a child, all the time, and it is so powerful. And it’s such a weird practice at night, right? Because it’s like, and, you know, even it’s a very simple science, right? When your nervous system is exposed to the same vibration for a period of time, whether it’s white noise or it’s a chant. Now, the chant is a little bit more significant because, you know, it has a Sanskrit is a very vibrational language, and a lot of these Sanskrit chants, they kind of like they play music with your with your endocrine glands, right, with your chakras. And it’s, it’s not, it’s not a joke. It’s not a coincidence that there are seven chakras, seven primary endocrine glands that are being studied, and there’s seven notes, the seven musical that there’s a whole, there’s a there’s a whole science of this music. You know, raga chikitsa, like healing through this classical compositions. But like, simply go at Spotify, go to YouTube, play Evening ragas. And then, you know, chanting, like, like in my family, what I’m doing more and more is I just do an evening smudge. And it takes, it takes a moment. It takes a moment. I take an incense stick, I like go around the house and I set an intention. We chant together, me and my girls, but you’re all setting for the evening, and I think so what is very important is, for any one evening, you want to have an evening freshening. You know, whether you’re taking a shower in the evening or getting into your pajamas, you want to take that time, you know, to, like, wash your face, get a change of clothes. You know how? Because that sets the mood again, it creates, it creates a whole different mood. And then a couple of practices before sleeping, you can have a warm beverage, if you’re, if you’re into milk, like a warm cup of milk with a cardamom powder. Can, you know, feel like a tranquilizer, very naturally without medication. And keep putting your legs up against the wall in this yoga pose called Viparita Karni, so laying in your bed, you know, with your legs up against the wall, and that really helps to lower your blood pressure, again, brings your body into the parasympathetic state. It’s for free. You can play music while you’re doing it, and then if you want to do the foot massage, foot massage, cooler rule, heavier blanket. I mean, like Ayurveda has this exact, specific recommendations that today’s sleep experts are going to amazing.

Dr. Mindy Pelz  

I have a weighted blanket. I really like it. So you’re saying to cooler room, oh, yeah, true, yeah. That’s like, that’s the key to great sleep. But let’s go back. So just so I’m clear. Raga you can just go to Spotify, and it’s R, R, A, G, A, is that how you spell

Nidhi Pandya  

it? Yeah, yeah. And Evening ragas. So they’re Evening ragas. These are specifically designed when you’re you know, all the daytime juices are becoming nighttime juices, so they’re designed for that specific transition. Okay, so you want to do Evening ragas and they’re morning ragas, and there’s seven Dawn ragas and das ragas and all kinds of ragas, but Evening ragas is what you want to stick to. Let’s

Dr. Mindy Pelz  

run the scenario that you’ve been working all day and you’re now, maybe you’re gonna go lean into season three of white lotus, and you’re gonna you’re gonna enjoy maybe some time sitting and watching a show with your husband. Would you do this ritual where you’re listening to the ragas, your your legs up the wall putting the oil on. Is that best done like in the transition out of the day into the evening, or is it best done when you’re really ready to transition your mind and your body and your nervous system to actually go to sleep? Yeah, so

Nidhi Pandya  

to be honest with you, my honest answer is, do it whenever feasible for you. Yeah, there you go. Yeah, well, but when you have the luxury, but when you have the luxury, you want to do it to transition out of any kind of mental activation. So after your white lotus, or maybe you can start with a foot massage while you’re, you know, watching your TV show. Or, you know, maybe you could start with a certain practice, and then you gradually want to like, you want to be yearning when you’re watching the TV. You want to be like, I’m so relaxed and I’m ready to turn this off, you know, perfect. And you don’t want to sit on like, one of the slouchy couches, you know. I mean, it’ll look five days people. Any anybody who’s going to try this is going to hate me for five days, and then I promise you’ll love me, because then you’re not, because the minute you’re, like, in those slouchy couches, you’re not getting up from that place, like, you’re not, you know, it’s gonna be second and third and fourth episode of whatever you’re watching. So that happens, right? So you want to inspire yourself, and like, I also like to have something, what am I inspiring myself to do next? Want to be inspired with what you’re doing next. And also, the timing of the sleep is important. Nd Mindy, so even though I don’t say it, people know that sleeping at 10:10pm, is ideal. You can’t do 10 you do 1030 you can’t do 1030 to 11. You can whatever you’re doing. You just, why is that 10 minutes? Why is 10 ideal? Yeah, so, I mean, of course, depending on the seasons and plays, but 10 is just an easy number to see out there, but around there, some around there, because between 10 and two melatonin surges at its at its highest, the body goes into this deep, beautiful metabolic repair, that glymphatic system comes alive, which is cleaning all the debris from all the nonsense we are thinking as human beings. We’re the only species that have this ability to think and create debris as a result in our nervous system. So that happens when you turn into, you know? And many, like so many people, at two o’clock, they wake up for a bathroom break, they wake up in a sweat. They wake up suddenly, hot. Plus, like signaling the end of this Metabolic repair, like internal metabolic like the daytime repair from the day, everything that’s pending. So the body is signaling, you know, that, okay, this is done. And then that second phase begins from two to 430 which is when the body goes into, like now, creating regeneration of new tissue, right? Like your with hormone surges and prolactin surges. And you want to give yourself the whole window, as many days as you can, from the 10 to 430 and then you know, some more, if you can. But those are really important hours of sleep and once in a while. And sometimes we can miss it, but it just having this consciousness allows us to to be to want to sleep a little bit more.

Dr. Mindy Pelz  

Yeah? Okay, so that was beautiful. So we have breath, and then we have oil, and then we have an evening routine. What else would you recommend to be able to transition into this depletion of hormones? Yeah,

Nidhi Pandya  

I will say, right. So I’m gonna go into a little bit of supplements and herbs and a little bit more on like, you know, food, and a lot of a lot of the food also does align with modern nutrition. And what it has to say, I will say that one of the first things I’m going to go with nutrition first, because we started there. So one of the first things you want to do is start eating. We already talked about a 630 dinner, but you want to start eating lighter dinner. You know, in fact, it is a time. I mean, you are the queen of fasting. If you want to fast. This is the time to do it, and do not, not eat much of a dinner. And in the in the Ayurvedic books, you they talk about barley soup and Moon lentil soup, if at all. Okay, you know, and do broth? People can, yeah, like a rice broth or a bone broth or or a barley, barley broth, or a moon, moon lentil broth. You know, those are great dinners to go. So you want to go because, of course, like your visceral fat percentage goes from 7% to 30% for most women, right? And your body, your microbiome, is changing. Your body cannot break down large amounts of foods, and it’s not in its building phase, you know, it’s in its preservation. You know, it’s like we want to just let the body be improved. In preservation and in that steady place so that dinner. So you want to go down on dinner, you want to go easy on dinner, but in terms of food choices, again, yes, not maybe really becoming conscious about all the fats which are not of the greatest quality that you’re consuming and dialing down on those, like, excessive cheese, excessive, you know, ice cream, or, like,

Dr. Mindy Pelz  

making cheese quality, yeah. Oh, through, okay, yeah, just in general, got it, okay, yeah. Like,

Nidhi Pandya  

like, basically, you know, see, Mindy, I’ve had clients who are like, Oh, because ghee is so great, I’m having oodles and oodles of ghee, but it doesn’t work after a certain age, because your body cannot break down fat the same way. And then it kind of becomes your body is, anyways, waiting to build cholesterol at that phase. You know, for a few years, your body is like, you give me something, I make it into cholesterol because I’m not building any more tissue during this transition. Just during the transition, lot of people come out of it, right? So you want to just evaluate all the fat that you’re consuming and seeing if your body is able to break it down. If it is not able to break it down, olive oil is a really good fat eating foods which have the good fats, like avocados, great. Keep them all, but anything that’s of especially poor quality, like a lot of cream cheese, a lot of cheese, a lot of ice cream, excessive dairy. If you just want to dial down a little bit on that, you don’t want to go too crazy, but, but olive oil is great to bring in at this point again, you know? So I tell people, go 5050, in olive oil and ghee. Don’t do all ghee. Okay,

Dr. Mindy Pelz  

so and so you’re watching your fats throughout the day, and what, where my fasting brain is interpreting what you’re saying is that you would eat your bigger meal in the middle of the day, or one or two o’clock, and then you can broth it up, or soup it up at night, which makes so much sense, especially if you do bone broth, because you can really start to actually open up your fasting window, maybe at six o’clock. And then you actually it’s a different way of fasting if that main meal is the middle of the day, which I can tell you, as a post menopausal woman, is definitely my preferred meal situation. Have the largest meal at lunch or a late lunch, and then I usually, innately was having a cup of tea or something warming at night, and then, like my fasting window was already starting. Like, four or five in the afternoon, and it isn’t aligned with what you’re saying.

Nidhi Pandya  

Beautiful. I love that. Yeah, and now there’s so much that you know Mindy, just like you’ve done so much research into, like, what really happens in the afternoon, your insulin sensitivity is the right. Your gastrin is the highest, your ghrelin is risen to a good amount of point that where you eat, you eat, you enjoy the food, you break it down, versus at night, you eat your ghrelin asks for starchy foods, and then you can’t break it down like they’re all kind of insulin resistance, Mindy diabetic at night. So yeah, this is, this is brilliant. But the foods that that you can add is people go a little crazy about how they do protein. It is important to be mindful of protein. What I’m not happy about is that, especially here in the West, people forget. People forgot about protein for like, the first 40 years of their life, and they suddenly, they’re waking up to protein, right? And the body’s like, what is this new foreigner, substance that you’ve given us? Versus in a lot of traditional cultures, we continue, we ate protein since kids, right? Like we I had a bowl of lentils every single day of my life, right? I had some dairy, some lentils, lots of almonds. You want to train yourself to eat, you know, small amount of healthy proteins, ideally cooked in a traditional way, like that’s, I’m big on that, because your body protein is too heavy. And the reason there’s a reason why protein was either always cooked spiced, because spices helped to break down, even the toxic metabolic waste from the from the cooking and the breaking down, it really leaves so much free radicals, so many free radicals, because protein is so heavy, so spiced, watered down right lentil bodies, watered down lentil soups, lentil or the fermented, you know, totally, yeah. Even, even we have a ton of, even an Indian and Ayurvedic cuisine, we have a ton of fermented lentil preparations. So and like, even, even cheese as a protein, is fermented. And we have paneer that is fermented, you know, so you want to eat it traditionally, how it was eaten? How did your ancestors eat it? Yeah. And

Dr. Mindy Pelz  

what? Yeah, how the ancestors ate it is really important question. What spices help you? I really love that idea. My son is a chef, and so we geek out on food all the time. Yeah, and amazing. And so I’m like, I’m thinking about, we’ve had so many spice discussions, but more from a flavor profile. But what you just said is that certain spices actually help you break down protein. Are there, are do all spices do that? Or are there certain ones?

Nidhi Pandya  

So Mindy? Firstly, like, when you have, when you see my book, I have, like, two pages. I have charts which give you all the like, which break it down even further. But I will tell you, so basically, what the proteins help you, like, what spices help you to do? Like, size, spices are hot in there, in what we call inherent potency, in Ayurveda, right? Spices, like, the word spice by itself, like, brings heat to your mind. And what spices help you do that? Because of the heat, right? Just how cooking is a hot process, because electricity is a hot thing, that’s what can charge your form. As long as it’s warm, it can transform. And spices are very warming in nature, and it’ll help to take, propel that break down to the next level. But not only that, most spices are antioxidants, and they help to neutralize free radicals. When things are metabolized, there’s toxic metabolic waste. The heavier the food, the more the toxic metabolic waste. And right here, when you’re cooking it with an antioxidant, it’s it’s right, it’s like, you’re going to create the waste, I’m going to clean the waste. And that’s why all traditions, ancient cultures, cooked in these spices. So yes, not only there’s a spice like acid fatigue, that’s very pungent and strong, but it helps to break down proteins really well. So I wouldn’t dare dream of eating a protein without acid, fatina, a little bit of it, right? Small pinches needed. It’s very, very strong. It’s a it’s a resin from a tree. But also, also other things, like carom seeds, very flavorful, delicious, and they’re like little celery seeds, looking kind of little seeds, very easily available in a lot of spice stores. And I think the US, like the West, is still waiting to discover its flavor. And once it does, it’s going to be, it’s going to be like a big, super food. But like, carrot seeds are these two are really, really great for breaking down.

Dr. Mindy Pelz  

Oh, good. I don’t know this seed. I need to go find it. You’re

Nidhi Pandya  

gonna love it. Mindy, I’m telling you, like, just, you try very little, and then, you know, Mindy, I actually in, like, in, even in my book, I guide people into, how do you start? How do you build this relationship with spices? Like, you don’t like, how do you go on a date with yourself in that spice store? Like, how do you go? How do you date these How do you woo these spices? How do you how do you like, like, explore spices and then bring some to your home. And like, which are the starter spices, and which are, which are like, Next Level spices? You know, you want to do it. You want to have a relationship with these spices. And they tell you a lot. Like, you know, you learn a lot about the tradition where it came from just through having this relationship with your spices. So spices are one way. So you want to have your proteins eaten like it was traditionally. You want to have, you know, you want to moderate your fats, but include good fats. You want to start eating early, but you also want to include fiber. It is a very important time to include cooked fiber, and most people find it very uncomfortable to eat cruciferous vegetables. And once again, having, you know, cooking your cruciferous vegetables in a. Good fats with spices drastically lowers the Bloat that they cause. Even fennel seeds, just fennel seeds, for cruciferous vegetables, they enhance their taste flavor, which is fennel, that’s it. And you’ll see and fennel goes with everything. Fennel goes with cauliflower. It goes with cabbage. It goes with Brussels sprouts. You do it all the time, and you’ll see you suddenly not as bloated. Also, you want to push that to lunchtime. If you can the fiber again, you’re pushing almost all foods to lunchtime. And I would say most people can do well, if you’re doing this, you’re oiling, you’re listening to your ragas. You know, you’re making sure you’re exhaling. You have your girlfriends, lots of them like I look at these boisterous women. Where I go to swim, Mindy I go here to swim it as fault green and like, 7080, 90 year old women naked in the locker rooms. And they’re like, boisterous, and they’re like, Yeah, young teenagers talking to each other. They’re like, Look at my hair. I got this new product. Oh, my husband snoring so much at night. Oh, my goodness, they are so cute. Yeah, and you have the chance to like, not care, care about anything else in the world. Enjoy this time. It’s

Dr. Mindy Pelz  

I love the way you described a lot the post menopausal women in the locker room. So I, you know, I’m so in alignment with everything you’re teaching, because I really feel like we already have all the answers that, the primal answers, ancient tools that were given to us years ago that was to help us through this process, and we lost our way. So I so excited about what you’re bringing forward. Where’s your where can people find your book? And what can they expect in the book? Like I’m excited to go take that spices chapter, and I’m gonna go unpack that with my son and see what we can come up with. Yes, Mindy, and

Nidhi Pandya  

I’d still say, right, like, it’s very tempting for people to go into the later parts of the book, and I’ll tell you what the book is called and why it was written. So the book is called, your body already knows. Okay, beautiful, and yeah. And so someone, I wanted to just to take a moment to think about that, that your body already knows. We’re the only species on this planet. We’re the only species Mindy, the most intelligent species who doesn’t know how to live, right? Dear No, dear, know when to wake up. They’re not complaining about grazing on the same land every day. And tigers don’t get carried away by tigers don’t get carried away because there was a new study about high frequency brain wave patterns in the morning and Nocturne, and they’re nursing mammals that will say no to certain foods because they’re nursing, and they say yes to galactic golds. And I’ve seen bears in Alaska before their hibernation, like right before hibernation, devouring big cabbage heads so they can have that bowel movement. Animals so as just as all other species on the planet know, they rely less on information, more on instinct and wisdom, and we’ve gone so much into information that we’ve lost our wisdom. So this book your body already knows gives you a clear framework how to get away from the overwhelm of information, and how do you keep coming back to your wisdom using a framework? Because otherwise, if I say, Hey, listen to your intuition, you’ll say, I mean, my body just wants to have three bags of chips tonight. No, that’s not intuition, right? Well, so I give you the framework, yeah, yeah. So, so I give you the framework. And so as long as you use the framework, you know, you know what the dancer is where, so you make choices. It makes your oneness easy. It’s a very loving and gentle approach. My idea is nothing. You cannot heal anything if it’s not love and it’s not kind, it’s not ease and it’s not easy, it’s gonna be disease. So it’s a very loving approach to bringing you back. It gives people a 21 day. So I just really quickly Part one is the most important part because it gives you the framework right. Part three takes you on a 21 day journey that one by one by one, you bring it into your life, one one change a day, one shift a day. My micro shifts, these are micro, micro shifts have massive impact. And worked with hundreds and hundreds of women doing this. And the spice is one of the days, one of the days. How do you bring in spices? So I tell people, don’t jump into Part Three. You’re very you’re very tempted. People just want to go into action. Course I said, don’t drop into Part Three. Part one is the most important, because, you know, it’s like this, right? If you were driving Mindy from from LA to San Francisco, you wanted to make that trip, you would first put it into your GPS. You would like look at the way you’d see where you’re going to take a break, how you’re going to navigate. Once you’ve mapped it out, you can drive Part One and Two allow you to map it out so it’s called your buddy already knows, and that’s where people can find,

Dr. Mindy Pelz  

oh my gosh. As as an author, I will tell you that it’s not easy to put a book like that together. So let me just say thank you for everything you’ve done. I really find and my audience knows this, I find books to be the best way to really embody a message or a teaching because as an author, you spend a lot of time really looking at how you put the information together, if the sentences structure is exactly what you would say, whereas when we’re like in a conversation like this, we’re sort of speaking from a. Lot of pieces of information, and when you’re reading, you actually can put that information down in a way that is incredibly clear and focused and action oriented. So thank you for doing that. I’m excited for everybody to get this

Nidhi Pandya  

thank you, and thank you for doing everything that you do. Mindy, and thank you for such a thoughtful interview. Thank

Dr. Mindy Pelz  

you. I loved it. I’m gonna, I’m gonna go grab the book and I like and and take the pieces, and I’m gonna go to Spotify and find some raga. I’ll do it. I’m gonna do the evening thing tonight. So you, you have to let me know how it goes. I will. You’ve totally inspired me. So this is phenomenal. Where can people find your book? I know it just came out,

Nidhi Pandya  

yeah? So Amazon, Barnes and Nobles, I think all the top retail stores, I just find it easier to off to order off Amazon, yeah, but you can find it anywhere, on Kindle, on out, on Audible, so all that is available to you. People can find me on my website. It’s my first name, last name.com, nd pandya.com,

Dr. Mindy Pelz  

Amazing, amazing. Well, Nidhi, this was incredible. You’ve fired me up, and I can’t wait to go to sleep tonight, so it’s gonna I’m gonna go and get some sesame oil, and we’re gonna start the routine tonight. So and please listening like give us feedback and let us know how it works for you. So thank you, Nidhi, so much. This was a great conversation. Appreciate you.

Unknown Speaker  

Thank you so so much.

Dr. Mindy Pelz  

Thank you so much for joining me in today’s episode. I love bringing thoughtful discussions about all things health to you. If you enjoyed it, we’d love to know about it, so please leave us a review. Share it with your friends and let me know what your biggest takeaway is. You.