379: Your Body’s Ancient Wisdom: Ayurvedic Healing Rhythms | Nidhi Pandya
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Welcome to the Ancient Health Podcast, where East meets West in the world of medicine. I'm Dr. Chris Motley, and here we explore how modern Western science and traditional Eastern wisdom come together to unlock the body's full healing potential. Each week, we'll dive into powerful tools, techniques, and approaches from both sides of the world to help you optimize your health and live with vitality. Let's bridge the gap between ancient practices and cutting-edge medicine. Let's get started.

Hello friends, welcome to the Ancient Health Podcast where East meets West. I'm your host Dr. Chris Motley and today I have the honor of talking with one of the leading experts in Ayurvedic medicine and

And she is a third generation Ayurvedic practitioner. And I just want to say that when we talk about Chinese medicine, you have to look back at Ayurvedic because it is, we're going to talk with Nidhi about all the ancient aspects of how old this healing art is. So first of all, thank you so much. Nidhi Pandya coming on here. And we are so grateful because we're going to talk about your new book, Your Body Already Knows.

And I'm telling you what, I've already been reading through it here at the office and trying to tell my patients why they're here on the table. I'm like, I know what's going on with you after I've been reading. So thank you so much for coming on. I truly appreciate it.

Thank you so much for having me. This is such an honor and I love the work you do. So really grateful to be here. Thank you. Thank you. I know we've had you on the podcast before and you're talking with my former co-host, Courtney. And we were talking about we had different aspects of Ayurvedic medicine. Again, guys, is one of the deepest questions.

healing and traditions and historical ways of analyzing health that I know because I have a practitioner friend here that literally he was a Chinese medicine practitioner. He turned more into Ayurvedic and I know you do this, but he would do some pulse and tongue and facial and would read my mail. And it was amazing, but he did it with such just efficiency. Could you explain to the individuals out there a bit about yourself and

I want to hear about you, who you are, and then why you came into this art form. To me, it's art. So could you describe yourself a bit?

Yeah, thank you. So, Dr. Motley, I am Niripandya. I live in New York and I'm an Ayurvedic doctor. I grew up with Ayurveda because my grandfather was an Ayurvedic healer and I grew up in this large joint family of 14 people. And I would say that Ayurveda is the first language that I spoke, which meant that everything that I was taught,

about how to live, how to eat, how to interact, had an Ayurvedic lens without ever using the formal declaration of according to Ayurveda. So just to give you an example, right? I was like, hey,

Hey, it's evening time. Are you sure you want to eat that? It's going to be harder to digest because it's evening. So right there, you know, as a young girl, I'm making these connections. Oh, evening, it's harder to digest. This food is probably heavy. You know, I and then I would see somebody else tolerating the food or not tolerating the food. So, you know, I basically grew up in a playground and my research laboratory and I was super sensitive and curious.

And I had all of these principles, not prescriptions, principles flying around and in conversation. So I made all of these amazing connections with the world around us and the patterns of the human body.

And Ayurveda is big about in bio individuality, which again is something that I got to witness as a young girl, because when you're living with so many people and my grandfather being the patriarch of the family, really the leader of the family, and you would hear, you would hear dialogues like, oh, you know, like for example, he would tell my cousin that, listen, when you're going out in the sun, you should be a little extra careful. So right there as a young girl, I'm making this connection. Hey, you know, oh, because your body can get heated up quickly. So I'm making this connection where there are certain people who have a

tendency to get heated up quickly. Or two of us eat the same food but have different reactions. One produces more phlegm and mucus.

and the other one can enjoy it with freedom. So when I started making these connections, and this happens in all your bodies, your physical body is one aspect, but the mental body, which is the body of your thoughts, and the emotional body, which is the body of your feelings, they all respond very differently to stimulus depending on who you are, and depending on the time of the day as well, even for a certain individual. So I was making all these connections, and I was very curious. As a result, I went on to study Ayurveda formally at

I had an academic, you know, I did the whole traditional education in Ayurveda. And then I started practicing it as a normal Ayurvedic doctor does, which means I tell you what's wrong with you and then I give you prescriptions and I tell you how to fix it. However, sooner than later, I would say my journey took me into understanding that

In today's day and age, Ayurveda needs to be practiced not only as a diagnostic medical path, you know, diagnostic and treatment, but also as a preventative. So my life's work has now evolved into helping people to understand their bodies and understand the patterns of the universe and how it relates to themselves without having to get too prescriptive. I don't want to be the expert. Like I want to help you to be the expert. So I've moved to that.

Oh, it's like learning how to take information that you've learned about how to be observant about what you can learn about the body and how you can see it, but explain it to somebody to teach them. Right. I think they say that the doctor means teacher, like you need to teach in your life.

And you saw these examples, individuals out there today in the modern healthcare system, and no knock on my friends who are there, many of them are doctors, like in the medical realm that goes straight to medical.

It's tough for them because they are saying that they're not listened to, that they're not paid attention to, or the signs and symptoms that they give their doctor are just things that are pretty much dismissed. Like, oh, you have your nail beds or cuticles or your nails are flaking off. You're seeing different types of skin conditions or

And one of the biggest things I know we talked about even before coming on here, it's huge for both of us is like late women's health. I mean, literally like they can say something like I'm bloating after every time I eat or during my cycle, there's pain. And I know this is very broad though, doc, but when we talk about women's health, how important in the Ayurvedic realm is, is women's health? Is it one of like the main things that you treat with Ayurvedic health? Because this has become a big subject out there.

Absolutely. And because it's become such a big subject out there, it's more and more women have assumed different responsibilities. We are living differently from what our ancestors did. And we've lost a little bit of that wisdom that we carried about our own bodies. And women also have many more cycles than a male does. A male has more settled cycles, you know, from menarche to menopause to every menstrual cycle and before and after. A woman's body goes through many, many changes. And

And I think with those changes, with that adaptability also comes this volatility.

And every shift is this opportunity for either health or disease or discomfort. So it's absolutely, it's a big area of the work I do in terms of prevention, care and treatment. Oh, yes. I love asking these things because this is where I get it too. Okay. So when you look at, let's say women's, like if somebody had PCOS, if somebody had like endometriosis,

Are there some telltale signs that you would pay attention to, like on the body, on the body or the skin, that would let a lady know that there could be something that they are missing and they need to get a little more investigating about?

So, you know, right here, I want to go back a little bit and see how is it that we look at disease, right? So we may not call. Yes, somebody may come to me and say, hey, do I have PCOS? And yes, I may be able to make a diagnosis. So in terms of if somebody came to me and said, hey, I'm experiencing, you know, do I have PCOS? My real questions would be like to understand the patterns of their body, of their digestion, of their sleep and wake, but also the colonization.

the causes they're consuming, you know, Ayurveda uses this word, what are the causes that you're consuming, which means what are the causes that you're creating in your life that can create disease? So the diagnosis, actually the first principle of diagnosis in Ayurveda is to understand the cause of the condition. Oh, understand the cause of the condition. Beautiful, beautiful. And that's like the first steps. Like when you're learning this in school, you have to learn the cause for the condition.

because of the condition. So the minute, you know, so when I meet a new patient, it'll be like a two-hour intake. And, but it's often like a therapy session. But the minute you understand, you know, what's happening in the digestion, what are they consuming, how are they living, what's on their mind, what's in their physical body, the entire landscape of their body starts becoming clear to you. Now with,

PCOS and PCOD and of course these are presented more with blockages and you'll see that the blockages and overgrowth is not just in their ovaries it is it's not it it is a systematic they'll often have digestive problems they'll often have growth and unwanted places they will have

Of course, clinically, they will see that they have high testosterone. But I mean, of course, that unwanted hair growth, unwanted balding, there'll be a little bit more harshness in their features that has come about. It can be very, very subtle, you know. But the job, my job as a doctor, will be to really go into all of their landscape because you may come to me for a condition, but I will help you to heal the whole person and not just treat the condition. That is amazing because...

So when you look at the digestion, when you look at how a person should eat, I know it's only you have a short amount of time we can talk, but I love this. So if somebody comes to you, Ayurvedic takes into account diet.

Not only like if a food necessarily is healthy, but you're saying also that certain people should eat certain types of food, particularly for their health, like an individual's health, like they should have certain types of food to help like their hormonal health or digestive health.

Yes, absolutely. But it's not either or. So I would say the first thing is that our, you know, our hormones are like, like they're messengers, right? Like, so they're basically a way of us establishing rhythms, whether it's hormones, you know, and hormones and neurotransmitters throughout the day, or it's throughout the month, they basically give a clock to the body. And they say, Hey, this is the time, this is what you do. And, you know, it's,

All clocks are connected. Every rhythm in the universe is connected for this amazing orchestra to happen. And this is the ancient health podcast, so I can use this language without sounding like, you know, I'm too crazy. But really, right? I mean, but if you imagine, like, even for a single minute, the earth decides to stop rotating.

And you're going to see there's, you know, everything on the planet is going to go haywire, right? Because the revolutions will change and the timing of the year changes and then the season, everything changes, right? So similarly, all of that kind of everything in the universe happens in patterns, right? That's what makes us, that's what makes it systematic and beautiful. And that's what has made us survive for four and a half billion years. This planet has thrived.

But what, and today when you see suddenly there's freak snow in the summer and the summer feels like winter, you know something has gone off. So when it comes to female hormones, the encouragement is to start looking at it as seasons and to know that when the season, if there is an

unwanted seasonal patterns something is going on but then what i really look at is i say look at all your patterns very often i find these are people who are not having their daily elimination they are so that means that that's one clock that's off they're not sleeping they don't have regular sleep patterns they're not sleeping at night that's the second clock off and they're eating against the circadian rhythm they may be eating very big dinners and maybe light lunches

So even before what it is that you're eating, the first question I'll ask is how are you living and how are you living according to the rhythms of the sun and the moon? Because that's what this is all about. You know, it's all connected. And most often you'll find the solution there. You know, even just sometimes it's as simple as switching from that heavy dinner to a heavier lunch and going light on the dinner.

And then we go into the second phase of saying, what is your individual body like? What else are you experiencing? And how can I support you with lifestyle changes, with dietary changes and with herbs? The phases that we go through from our follicular phase to the ovulatory phase, to the luteal phase, to the menstrual phase, those are all cycles that we go through. They're all seasons in the body.

so if they're not happening in order if they're not happening systematically if one day you're bleeding on day 18 and the second you know second cycle you're bleeding on day 38 and you're all erratic periods which often what which is often what happens when somebody has PCOS and since we started there like right there and then I'm like okay your seasons are off your menstrual seasons are off right so that's where we start but but

These seasons are connected to the large. Everything needs a rhythm. So when I say that, the first thing I fix work with them is how are they living according to the circadian clock? How are they sleeping? How are they eating? And you fix that rhythm. You fix the rhythm of when you eat, when you sleep.

When is the right time for certain activities based on the sun and the moon? Which means you're flowing with the tide. And you will be surprised to hear that many times it's just when they make these shifts. They're like, oh my God, it was this movie. I started eating a heavier lunch. I started eating a lighter dinner. I started going to bed at 10 p.m. And now suddenly I'm having bowel movements every day. And I'm like, let's wait and watch what happens next. And they're like, suddenly I'm sleeping much better. I'm like, let's wait and watch what happens next.

And then suddenly my period is on time and it feels much better than it ever did before.

This is the beauty, right? And of course, it's not, so this is one aspect, but what I would also do, and no matter what condition you came to me with, the first thing I would do is fix your clock because that is so huge. You don't want to be swimming against the tide. You want to swim with the tide, with the sun and the moon, the diurnal mammals. The second thing that I would do is change the way they eat to at least bring it to

cooked foods that are spiced and today there's a lot of research being done on why all ancient cultures that knew a little thing or two about spice about healthy used spices in their foods good fats spices cooked foods

I will bring it to that. I'm like, that's all you do for me. You can pick the cuisine you want. You never have to eat turmeric just because I'm an Ayurvedic doctor. You never have to eat Indian food just because I'm an Ayurvedic doctor. You do your food. I will tell you how to use the good fat. I will tell you how to use the spices in them. And you go for that heavier lunch. So I bring these in. And you'll see that I think 60%, 70% of their sentence has started to disappear even before we start. Wow.

Doctor, this is amazing. So, okay. These are my basic questions, but many people out there are going to listen, you know, think about this though. Like, so from the Ayurvedic spectrum, what would be a general time? Like, okay. So to wake up, is there a particular time I want to go through the day? Cause people are going to want to know when should I wake up? Yes. All right. And I want anyone who's listening to, you know, because I don't want this to be prescriptive, right? So I want anybody who's listening to understand this,

the way we process this and do it only if it makes sense to your logical brain. Everything that I teach, I'm like, don't listen to me. Let's see if this makes sense to you. And I'll tell you the first principle, which all, you know, it's an Ayurvedic principle, but also all philosophers of the world, in the world, at some point discovered this as above, so below, as is the macro, such as the micro.

You know, as is the human body, as is the universe, such as the human body. And it's all said in different ways. But in Ayurveda, this is a very fundamental principle, which means that if I'm a diurnal mammal, which means I wake up, I don't have nighttime vision. I wake up with the sun and I start to wind down as the sun begins to wind down, sun begins to set. My cycles are very aligned with the sun cycle. So now I'm going to look outside to see what's happening in the body inside.

So the hours between 6 a.m. and 10 a.m. in the morning, right? So that's 6 a.m. and 10 a.m. What happens outside, if you were to walk on grass, the sun is barely coming up, the grass is wet and dewy, the earth is still a little sluggish, right, from its night spell.

And that's exactly what the human body is at that hour. Because it's, if you notice people who are prone to congestion have nasal congestion in the morning, you know, you could not show off in a yoga class because your joints are still stiff. So just as the sun is barely rising, your body is rising and it's still wet and sluggish from the night, you know, from that lunar phase. And in that time, the best thing to do is to warm it up, to fire it up through exercise, best time to exercise in the morning. And,

to eat a warm, light breakfast. Breakfast is not the biggest meal. That's only, that's something that's so new to our world. It's only the 1900s that we decided that breakfast was the biggest meal of the day. It's not. For most of our history, breakfast has not been the biggest meal of the day. Really? Oh, wow. This is great. This is great.

Yeah, if you look at the history, it's very, very recent. So breakfast is warm and light, but warm. To drink a smoothie in the morning, to drink a cold juice in the morning, to eat excessive fruits in the morning would be adding to your wet and soggy climate. That again is a very recent, if you look at all the blue zones, nobody ate fruit in the morning. Nobody ate cold smoothies in the morning. I've seen people drink mugs of cold smoothies, jars of smoothies and say,

I don't feel hungry. You know, it's amazing because there's 400 calories and then I can, you know, stretch myself for the whole day. Of course you are because you're shutting down your juices, your warm, nice juices right there in the morning. So 6 a.m. to 10 a.m., warm, light breakfast,

and before that you exercise to warm it up between 10 and 2 as the sun is rising the body's fire heat is rising your gastric juices are rising your attention and focus is can be used to do collaborative work heat outside heat inside so you do collaborative work all offices most of that work that requires collaboration happens between 10 and 2. but also as the sun is at its peak

You know, there are gastric juices that have a natural high, whether it's gastrin, whether it's your body's ability to be sensitive to insulin. Those are all at its peak during the hours between 10 and 2. So the biggest meal is lunch. Biggest meal is lunch. Okay. Biggest meal is lunch. So between 10 and 2, get your collaborative work done. And very often when people don't get lunch during that time, they can get hangry. You know, if you don't get dinner, you can get cranky, but you don't get lunch, you get hangry because it's heat. Between 2 and 6...

You know, as the sun is setting and the experience of wind outside is increasing, very often that's what happens in the human body as well, right? That's why we're at our desks, we're stretching away between the hours of two and six. There's wind outside, wind inside. Great time to have a breath practice, to go and take a little walk, but to also actively remind yourself that this is a time I start to slow down after 4.30. Instead of going and drinking that big cup of black coffee or whatever.

whatever caffeine to say, I'm just going to extend my day. It's ideal to reserve the least difficult tasks of the day during those hours between two and six.

And then six to 10, beautiful birds are going back to their nest. You know, the earth is settling down for the night. Great time, such an introspective time, such a grounding time. And when we decide to be very active during these hours, often it can create anxiety over a period of time because we're against the neurotransmitters. You know, these inhibitory mediators come, you know, emerge in our body that want to take us to bed. So between six and 10, dimming the lights, taking it easy.

And 10 o'clock is that sweet period to go to bed because between 10 and 2, magic happens in the body.

All that re- it's like going to the doctor and coming back or while you're sleeping and chilling in your bed, cozying your covers, right? Because your body goes through this deep repair as melatonin rises between the hours of 10 p.m. and 2 a.m. Very often people wake up to pee, to urinate at the end of that metabolic, that nighttime repair and metabolic cycle, you know, because they're like, oh, that's how the body temperature changes because that cycle is just completed for a lot of people that can happen. Yeah.

And then after two, even more magic happens. If you can continue to sleep from 10 and two after two, then your body has a surge in prolactin, growth hormone, starts regenerating new cells. So what a beautiful time between two and again, six in the morning. So which meant I went through all the six phases of the day. And 6 a.m., depending, you know, for most places on the planet between, you know,

the sunrise is 6, 6, 30, sunset is 6, 6, 30. You want to rise with the sun, around the sun, maybe 30 minutes before, 30 minutes after. A little bit earlier is fine too if you have a meditation or a grounding practice in the morning. Yogis woke up 96 minutes before sunrise because they had, you know, if you're doing that

that serious meditative practice or a yoga practice, then waking up early is beneficial. But otherwise, 30 minutes before or after is usually great for most people. And then getting back in bed by around 10 o'clock is wonderful. This is like to me that how you, the people out there listening are like,

the, the natural rhythm is matching what metabolically our organs are supposed to do at those particular times. Like you're just describing it, like with the digestion heating up and like eating, because I always wondered about that because I naturally didn't, I always felt better with a warm breakfast. I really did. I never felt like I really want to do anything really cold in the morning. And I'm personally speaking, you know, I'm a thinner guy, but I always felt better eating bigger lunches. And people said, well, you need to eat bigger breakfast. I'm like,

I said it always weighed me down. I just I never felt like I was going fully. So you have the pattern and in that routine, when you see like people can go to bed at that particular time, when is a person this is really important to me telling patients, when do they supposed to have a bowel movement? I mean, really, like, is there particular times to get elimination and such in the day? You know, if you live like this.

for three or four weeks, most people, and you're eating cooked warm foods at all meals, you'll start noticing that you're having a bowel movement at least in the AM. So

Over a period of time, the first thing, right, now your body's ability to go into peristalsis is the highest, like in that early morning period, you know, where it's, you know, there's a surge in acetylcholine and your body is getting ready to pump out whatever feces you have in there. So in India, you'll find that it's so funny. It's a tradition. You teach children to wake up and to go and try to sit on the pot.

and squat to have a bowel movement. Like this tradition, it's a whole tradition to do that. And there's several families that would still do that. The minute you wake up before you put anything in your mouth, it's like this, it's like, it's a regular question. Did you go today? Did you go today? And so ideally you want to go as soon as you wake up. Like that means you're gold. You're great. But if not, at least in the a.m.

Yes, yes. I think that like with the patterns, because that's most of the time with like in Chinese medicine world, I remember like when I was really sick, I would have spottiness throughout the day. When I really got a lot of my liver cleansed, I was going every single morning, which was amazing. So beautiful. You have that pattern. And I think that people out there, when they know that there's a pattern of life, it's really important that it's leading into how

how we create energy. And I'm saying like in the energetic, does it, this means that we can create energy in a healthy format. What are some of the health exercises or routines? I know we talked about that you would suggest by Ayurvedic. Is it strictly yoga stretching? Is there certain things you find that help accentuate the energetic output? No, and this is a great question, but it depends from person to person. If you are the person who likes to exercise the least, you need it the most.

So for those with the, you know, the word I use, and it's quite intuitive, so I'm not going to, you know, an analysis and explanation needed. I'll say you're a sluggish inner climate. Let's say that your body has a climate inside. And if your body has a sluggish inner climate, which means that moving is a little hard for you. Netflix is your best friend. Your body likes to build and store tissue, excessive tissue. Your problems may be obesity, diabetes.

diabetes, plaque in your arteries, any of these things, right? Which means your body is building, building, building. There's sluggishness in it, in there. There's lack of flow. You need exercise the most and you need, you need exercise that's going to make you sweat. That's going to make you sweat and actually open up

open your pores and get those toxins out, right? Sweat is a big medicine in Ayurveda. So if just with the sluggish inner climate, cardio is as welcome. In fact, there's so many forms of martial arts, so many other things that are back in the whole Vedic tradition where Ayurveda comes from. So whether it is spinning, whether it's going for a swim, whether it's doing dance, even dance forms, highly welcome. For those whose bodies are very depleted,

which means that you can barely keep anything on. You have a drier skin, drier hair, maybe some bloating, maybe some anxiety.

So that's all like a dryer in our climate, more like just a cold desert. And those need a little bit more restorative, you know. So for you, yoga, for like those people, if you're one of them who is listening, yoga is great. You know, go slow. Even swimming can work because swimming is not aggressive if you want to build. So you go slow. And for somebody with a very hot body,

you know, which means there's a lot of inflammation, there is anger, there's burning on your skin, there's skin conditions, there's burn acidity and digestive issues. And they're all, if you have that hot and humid inner climate,

yes, you want to sweat because you can release some of that. But if you're not sweating enough, then you want to go for something like swimming. Because a lot of times people who become very hot, their pores also get blocked out. They get clogged out and they may not sweat easily. So swimming can make them overheated. Sorry, not swimming. Exercise can make them overheated. So then for them, I say you go swimming. So I tell people you pick

you pick the form of exercise that you like and let's see if your body will agree to it. So Ayurveda is amazing because it's the science of life. It doesn't limit you with like, this is what the yogis did. So this is what you should do. As long as I can give it a length, as long as it can support your inner climate, you can do it. You can come up with a hundredth new form of exercise today in the world. But if I can put this Ayurveda is a lens.

And it's understanding the patterns. If you can understand the lens and you can understand the patterns, anybody can do anything. That's why I say you don't have to eat Indian food to be Ayurvedic. Wow. It's, man, blowing my mind, doctor. So what would you say, though? I know this is probably on a side note, like when somebody gets up and says, I want to do a sauna because it heats them up, gets their fire going, right?

But I mean, I've done it for and actually helps me feel pretty good. But like cold baths, is there any in Ayurvedic? Is there any place for cold baths or, you know, doing something like an ice bath? Yeah. And so firstly, I do want to say even for saunas, but if people are very hot and dry in their body, like they have red eyes, they have like burning throats and, you know, and they get stressed very easily, intensity increases.

For them, saunas, hot saunas can actually have a negative impact. So they want to be very careful because they're already depleted of their body's fluids. And it can leave them more parched, leave them more thirsty, leave them more intense. So you want to be careful because you brought up saunas. It's not for everybody. It's absolutely not. I mean, Ayurveda is bigger on steam because it has a little bit more moisturizing, you know, like a wet sauna rather than a dry sauna. Now it comes for cold baths. You know, the traditional Ayurvedic texts explain this sootiness.

so beautifully. They talk about winter and they explain the concept of brown fat. So, you know, we are warm beings. We are warm-blooded, right? And Ayurveda is very big about remembering that. So we consume warm foods and we have warm blood and warm breast milk and, you know, we eat warm but you're born from our mother's breast. But this cold showers, not tremendous ice baths, but

but a small exposure to something cold, right? Because what it allows you to do, it closes you. I'm going to give you the Ayurvedic explanation, right? That's what Ayurveda is. I love this. It closes your pores, right? So it keeps the heat inside your body. Just because of the constriction of the pores and the heat is trapped inside the body. And now that heat serves, like it creates this,

in the modern terminology, thermogenesis, which creates this brown fat. But Iona explains it the same exact way. It explains that because of the constriction of the pores,

and the retention of the heat inside the body, this magic can happen of creation of your own fuel. And the brown fat is your own body's fuel that it can now use to fuel its metabolic activities. Oh, heavens. That's amazing. So it can actually create the brown fats that gives you the fuel for the day when you go through that.

And fuel for your like basically all the metabolic activities in the body. Yeah. So I think better energy, better stress control, better life of your mitochondria, better tolerance of the winter, better digestion, all of it. So I would say, you know, what's safe is a few seconds or up to maybe even a minute or two of a cold shower.

shower at the end of your shower could be very useful especially if you're living in a colder place in any of the hemispheres very very useful tremendous amounts of ice baths I think can be dangerous those were a very yogic practice and

And beyond a certain, you know, threshold, and if you're not matching it up with a breath practice and appropriate lifestyle, I think they can hurt your capillaries and break, you know, that's what an Ayurvedic doctor will tell you, that they can actually break the capillaries inside and they can harden your skin and they can create other trouble. So you need a very strong breath work practice.

you need a very strong lifestyle. I mean, these were not even things that were taught to a commoner back in the day. You had to be living in the Himalayas. You had to meet the cold exposure. You needed to do your bread work. You needed to follow a certain life. Like this was explained 5,000 years ago, right? In so many words, except for the brown fat, it was like this, you know, just this kind of fat that is generated in your body. Hello friends, Dr. Motley here. And I wanted to ask you a question.

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I know it's very individual for people out there, but there's so many people who come to you probably and ask you, doctor, what do I do for – like what is – you said foods that are really fatty, foods that are not so fat, foods that have spices and such. Is there – I hate to ask, like a general –

rule or general rules for food intake to give you sustained energy throughout the day? Absolutely. There are, you know, it's easier than what most people think. And for most people in the family of even five, seven people, you can eat in a very similar manner, to be honest with you. So you don't, while bio-individuality is a thing, it comes in more so when you're experiencing an imbalance. If you're not experiencing an imbalance, you know, there's a certain state of homeostasis, which all of us witness, and they all, it all requires a similar kind of eating.

So for example, when I say so any any type of warm foods with spices that could look like a piece of sourdough toast with a drizzle of olive oil and black pepper that could look like a warm oatmeal porridge with cinnamon that could look like a hot cup of spiced milk with turmeric. So you pick it. But all I say is that make sure that if it doesn't have a natural fat in it.

you drizzle some fat on it, whether it's olive oil, whether it's ghee, not refined. I say refined fats are like fossil fuels in the body. They create all those toxic wastes and free radicals. So, you know, it's exactly what is happening outside with fossil fuels. It happens in our body with refined fats. But

you know, a good extra virgin olive oil, good quality ghee, you have good quality butter, go for it. Add a spice to it because the spice helps you to not only digest that food better, but also to, there's metabolic, you know, there's metabolic waste, even from cooking and from digesting. There's waste created in the body. There's waste created from the breakdown of the food because it's a chemical reaction. And the spices, which are now anti-inflammatory, the world has discovered that most spices are anti-inflammatory. It will help

and antioxidants it'll help to kind of undo that free radical damage that can happen as a result of your own bodies so so they're basically they're detoxifying so I'd say always add a spice you know and you don't have to be married to a certain spice like anything that's

You can do anything. You can do a baby's clothes. Yeah, clothes. You're like, you just get what you want. Okay. You get what you want, of course. Not spicy, but spices. And they're quite different. If you're going to put sriracha on everything, you're just going to burn your mucosal lining. So that's not what you're doing, right? So it's not spicy. It's just spices. Something that you'll find in the spice aisle of the grocery store, but it's not going to burn on your tongue so much.

So that would be like a breakfast thing. Now lunch would be again a whole lunch. Like when you say a whole lunch, everybody intuitively, you know, traditional foods had all these elements. Whether you had greens, you had a little bit of meat, you had your veggies, different colored veggies, you have greens.

you make sure it's cooking in a good fat, throw in a few spices, bay leaf or whatever it is. And if you don't have spices, just choose a condiment which has good spices. Even if you're eating outside, throw in some black pepper and there you go. It's not very complicated, right? As long as it's warm, as long as it's cooked with some good fat and you cook.

Whether you're putting a table spice or you're cooking it with spices, cooking it is better if you can just throw in the spices earlier on in the process. But that's really and then your food is ayurvedic. Oh, this is so good. So you have the principles, which has been shown through time, like that these would actually help prolong life, give you a good day and improve.

What are some of the – well, I could go into mental practice. I know there is meditation and do they suggest like an Ayurvedic that you said in the mornings when yogis get up, they'll meditate or they'll have prayers? I mean I like to know this. Is there like particular amount of time that a yogi or somebody would say, okay –

you should be in prayer or meditation this long in the day? Like, is there a particular time? So there's a lot of Ayurvedic rituals in the morning. And I should say that because I talked about directly about practice and exercise, but there's a ton of Ayurvedic rituals. If you look at the ancient texts, you're like,

I have to be a king who's not at war, who's not thinking of prosperity to be doing all these rituals. And part of those rituals, I mean, even exercise is brought up back there. It's amazing that 5,000 years ago, the textbooks talk about exercise and they talk about the exact benefits of the exercise. So while I'm here with this audience, and I'll say that meditation comes more from yoga and yoga and Ayurveda are sister sciences, but most people in the Ayurvedic world will be meditating. But there are other Ayurvedic rituals

which also gets you to that safe place and outside and inside that nourish your body.

And I would love to talk about them as well after this. Yeah. So there is no particular, there's a time when you meditate, but there's no time for how you meditate because the goal of meditation is to come into a certain state. And the more you practice, the easier it becomes for you to get into that state of, you know, where you've lost yourself, basically. You have dissolved with that oneness. So, and some people can get there. Ideally, a lot of traditional practices, it's 48 minutes, 40

48 minutes is a, you know, it's a, there's like a time period. The day is broken into several, instead of an hour, it's like it's broken into these several periods of 48 minutes. Oh, wow. So you go by small sections of time throughout the day. That's really good. Very, very nice.

And when you have the prayers, like because you're taking into account and like you're you're teaching people as a doctor to listen to their bodies, to use all aspects like body, spiritual, physical, chemical. We can talk even more like I don't want to interrupt your flow because this is really great. I love this. I love these aspects. So.

When we get into now really big in the healthcare world is the talk about longevity. And I want you with Ayurvedic, I know these practices will create longevity, but are there practices or things that you would recommend saying, hey, this is what you need to do for your long life? Yes. Oh, my God. This is such a great question. And I love this. And I talk about this a lot. So there are two principles, right? Like, firstly, longevity.

Drying is dying. And I'll explain that further, right? Oh, yes. And the second is that the number of breaths that you come with are predetermined. So let's break this down, both of them, right? Because this is everything. This is everything, right? Wow.

So adolescence, like that's that we, we, you're basically born for that whole period of our youth, to be honest with you, right? Because we're building before that in childhood, we're not really creating so much in the world you're building. And then you go through this whole period of youth from like 13, 14, all the way until your sixties, um, you know, for men, for women, it's a little bit earlier and that's your productive time on the planet, really, where you're contributing to the planet and, you know, whether it's reproductively or in any other way. And that is the time of youth after on the other side of that is

his natural body starts to decay. But what leads to that rapid depreciation?

What leads to this process being expedited? And that is the drying. We start out like grapes. We end up as raisins. You know, you can see all wrinkled, shriveled up. What we are losing, and it's not water, but we are losing our essential fluids. You know, discs lose their fluids. We lose our collagen. We burn out, right? So in Ayurveda, there's this beautiful definition of...

the peak of our, you know, in the peak of our adolescence, we are like this oil lamp filled with oil. So there's fuel and there's fire. How quickly do you burn your fuel?

Now, this would mean, and honestly, our lifestyles have become too solar. And solar is not just the dehydration from the sun. Solar means we are working too much. We are working too hard. We're staying awake for more hours than we can afford. We're drinking too much caffeine. We're drinking too much alcohol. Anything that dries you, these are all very drying. And it's very intuitive. You can say stress is very drying. You can say anger is very drying. Staying up for too many hours is very drying. Overworking is drying.

overworking out is drying right caffeine is drying you feel it you feel dehydrated alcohol is drying eating fats eliminating all the good fats from foods you know all low fats extremely diet foods those are all drying and the sooner you dry yourself up the sooner you die so there's a lot of ayurvedic practices that's why good fats are important but all of our all of ayurveda's rituals

are about oiling. We oil our body before you shower. You can oil your... I oil my nose every day with the Nassia. You can oil your ears. Oil pulling. Oil pulling comes from Ayurveda if you want to oil pulling. You can oil your navel. You oil your feet before bedtime. So we

keep using the skin as a channel of consumption because we know that our digestive system cannot take huge amounts of fat as we get older, but we keep using our skin as a channel of consumption. And they know that now microbiome is lipophilic, which means that they thrive on good microbiome, thrives on oils of your own skin, which dry as you get older. But then just that the practice of oil in your body is...

a big part of Ayurveda rituals and making sure you have good foods, making sure you're resting as much as you are working, making sure you have certain breath practices, which again, bring that moisture in the body. There's a lot of breathing practices, which bring moisture in the body. So the idea is drying is dying, save your reserves, save your fluid, save your moisture, right? The longer you are fertile, the longer, and it's the same thing, right? That's how from summer you get into winter, right?

Spring is wet. Spring is wet and juicy. And then as the end of summer, things start to dry out and then you get into the winter. So, doctor, like when you oil pull, like I know people use coconut, but my mom's from Korea and we use sesame seed oil for everything. That's all we ever use. But I didn't know, like when you, I had a really good friend who had

Forgive me. It's like a practice. They like his, his practitioners from India and they would do such, such beautiful work, like with oil on the way they did it. And abdominal. Yeah. They would go away. Like I would be testing and I was like, this has gone away in like in a day. Like it was amazing. So do you have a certain oil you like to use like for your oil for everything?

So you'll be surprised to hear, but in Ayurveda, when they use the word oil, the default is sesame oil. It is sesame oil. Oh, yes. Coconut is a modern Ayurvedic addition. Coconut never existed in the ancient texts. It was always sesame oil. Mmm.

By the way, but because sesame oil can be a little bit warming to the system, it's a little issue. You know, coconut comes from the coconut fruit that grows up there, you know, and the sesame comes from a seed. Seeds have this warm potential because they have to, you know, grow into something larger. So sesame oil can be warming. And so that's when the modern day and a lot of other reasons, biological reasons of where Ayurveda is thriving in India is in the southern part, but a lot of coconuts, coconut oil has become popular. Yeah.

So sesame oil is always the default oil. But I tell people that if you feel like sesame is reacting with you, you're not liking it, then you try another oil. But there's a lot of herbal oils in Ayurveda. Like there's the herbal body oils.

To be honest with you, Dr. Markley, I keep it simple. I say go to Trader Joe's if you're living in the United States, get the lemongrass coconut oil, which has a little bit of almond oil in it. It just says coconut oil, but it's really coconut, almond oil, lemongrass, coconut oil. And just use that for your body massage. Oh, really? For your body. Yeah. Every day you massage your body with it. For your mouth, try coconut and try sesame and see how you feel with both. I use sesame every day for oil pulling.

That's what I use. And, you know, nasal drops. I mean, that's a whole nother conversation because it's like the most, it's the most underrated practice and the most,

The highly beneficial practice, it's a gift to the world, is the practice of instilling a drop of a certain oil in your nostrils every day, which rebuilds the microbiome, cleans your sinuses, goes to your brain because the nose is the only place where the blood-brain barrier does not exist. I mean, it is just brilliant, the practice of nasya. It's called nasya. Nasya. Yeah, N-A-S-Y-A, and you get special nasya oil. So you basically oil everything. And you oil everything, you keep good fats in your food, you do practices,

And I do want to touch upon the second, the bread as well. So we'll get to that in a moment. So traditionally oiled sesame, just answer your question in the longest way that I possibly could. I did. And then if your sesame doesn't work for you, try coconut, but make sure it's not refined. Nothing should be refined. That's toxic. Okay.

Now, the second thing I said, the number of breaths you come with are predetermined. Yes. All of the yogic texts and Ayurveda will tell you that, right? And when we are living in this highly strung, highly stressed out environment, we shorten our breaths. We all know that. That's why at the end of a busy day, we'll sigh out. Yes. We become mouth breeders. If you're a mouth breeder, you will have a shorter breath.

And inhalations set our body into the sympathetic, which means into the action mode, right? And exhalations take your body into the repair mode, parasympathetic. When we're busy, when we're stressed out, when we're working so hard, we're barely exhaling. We're just doing very short inhales.

And they're using up all our resources. And so the focus is on bringing back slow breaths, deep breathing and yogis, you know, and, and, and people measure this, right? So a normal human being, you and I, while they're chatting, we're probably up breathing or like whatever, maybe 15, 12 to 20 breaths per minute. When you're stressed and hyperventilating, sometimes it can be 40 to 60 breaths per minute. When you're meditating, it's,

The yogis challenge themselves to come down to four to six breaths a minute. Four to six. Four to six. And that practice by itself brings back moisture in the body. It repairs you at such a deep level. So my ask for everybody who's listening to this is there's a breath called the resonance breath. Just look for it online. Use the breathing app. It's for free. And start practicing slow exhales. It is my biggest tool in my toolkit is...

When I want to slow down, I go into that longer exhale. And through the nose, everything's through the nose. You do it through the mouth, it doesn't count. Okay, through the mouth, it doesn't count. Because that would be why, Dr. Pandya, that means that whenever you do do yoga, they would always say, take a breath in or breath out, and they could hold it, hold the breath as you breathe out. And I used to always wonder, like, why do they make us breathe out? Because I'd feel uncomfortable. My diaphragm would be like off so fast.

That's why they use breath. So when they talk about predetermined, you practice breathing because –

Is there like a, I hope I'm not butchering this, but like there's predetermined numbers of breaths for your life too. So they're like, take the amount of breaths you have and make sure they count. Is that like an idea? Yes and no. So what it means is that don't use up all your breaths, your resources. Like don't work so hard. Don't work so fast that you'll be used up all your breaths in a short period of time. Okay. This is perfect. So you're learning about longevity because you're

The answer is there, like about with breathing. So we had longevity, we got food, we've had what we can do with oil pulling. And I know, Dr., everybody has different conditions and different situations.

But do you find like any particular herbals that you think is good for longevity or overall general health? Like I will say like neem to me is like I use like maybe it has different aspects. But in my practice, I use a lot of neem and it's because I use it for a lot of infectious states with individuals. But I'm not saying it's my go to, but.

In Chinese medicine world, like there are a few that a lot of individuals say this is our go-tos, but do they have like particular set, maybe three or four that you'd really like or that most people should take? Yeah. So again, right? Like every herb, and I tell this to people,

to use every herb with caution. You know, in a traditional Ayurvedic setup, people would be so scared to think that we've taken herbs and put them into capsules, right? Because we process herbs, we combine herbs. Spices are different, but herbs are used very, very carefully because if you just use, every traditional Ayurvedic herb is used in a formulation, always more than one herb. It's made into tea, the tea is dried into a paste,

paste, the paste is done something else with the paste and it's cooked in ghee, it's consumed with some honey at a certain time of the day you take it. I mean, it is such a detailed nuanced science. I do want to talk about neem because you mentioned neem and if anybody is listening, but I will say that one of the spices, you can call it an herb as well, it's herb spice, great, safe, that people should

I think should benefit almost everybody is the use of dried ginger. Again, TCM and Ayurveda both are big fans of dried ginger. Dried ginger, not fresh, dried. Dried ginger has a little sweetness to it, right? Even if you taste it, there's a little bit of sweetness to it. And if it's sweet, it brings down the heat. Fresh ginger can be almost too hot for the system. It can really erode your mucosal lining. But dried ginger in your teas, dried ginger in your food, dried ginger in your rice broth can help to really...

Start scraping any of the toxic gunk. Great anti-inflammatory, great antioxidant, great digestive, great to really, we call it sangrahi, which means it really builds all their stools together and helps you to have a bowel movement. I mean, it's just,

It's brilliant. I cannot, I can sing praises for dried ginger all day long. And I'm sure all traditional Chinese medicine doctors do, but I'll say just start with a hot cup of water, put a few pinches of dried ginger in the morning, make that your first drink for the day. And then you'll see how that goes for you.

Don't go to town with anything. Don't go crazy if you're not used to anything. Start slowly. Neem is bitter, right? Neem is bitter and dry. If you've seen neem powder, and I just wish we still all lived on farms so we would really understand our foods because we touched them, because we grew them. Unfortunately, today, there's so much more that's required to understand our foods. So neem is very dry. And an infection by its nature has all this

pus and like a little bit of fluid and inflammation. So neem can help to settle it because neem is so drying. It's bitter. It's creeping. It's, you know, and we know that it's like, if you think of a fatty liver also, which is where the blood has become viscous and

And you need that little cooling and scraping. So neem can work for that. But for somebody whose body is already too dry, they can get eczema with neem. They can get so much dryness with neem, you know? So, and the reason why I say that is because if you are listening, I don't want you to go and buy neem because you think you have an infection. Work with Dr. Motley and he'll tell you whether you should get the neem or not. So we are very, very careful about how we dispense herbs. It's amazing. Like,

Some of my patients knew that you'd be on the podcast. They were asking. I know this is sort of like shifting, but like I've heard... Yeah, anything you want. I love like... And I want to talk about the book because I know our time's precious. I don't want to take too much of your time, but I'm so thankful. No, I know. Thank you so much. Ayurvedic, like with cycles and circadian rhythms. And, you know, with ladies who want to become pregnant. And I know you've helped many...

individuals become pregnant. But I guess generally, can you touch on that? Like, you know, with Ayurvedic and ladies who are trying to get pregnant? Yeah. So again, I say, when you want to look at a fertile piece of land, dermal fertility, you start there. Again, you look outside to know what's happening inside. You look at a fertile piece of land. The two things that you're going to look at first to see whether the fertility is how wet the soil is. Again, it is the moisture. How moist is that soil? And how is the sunlight?

And if it's complete, it's like a desert. Today, what happens with a lot of women is there is only the solar lifestyle, right? Like cutting down on the good fats, working out too much, working many, many hours, not sleeping enough, consuming too much caffeine. And that is that burnout that the body experiences, this whole solar, they become a desert. You become a desert. It's so hard to create life in the desert. So, but it's never too late. I say it's never too late. You

Believe it or not, I can prescribe very expensive herbs and do all of that. But I do know that the real solution lies in slowing down, consuming wholesome, good foods while you're sitting down. Can you spend more time in your parasympathetic mode than your sympathetic mode throughout the day?

Can you do that? And if people can do that and they can eat wholesome foods and create that good relationship with foods, look, life wants life. Four and a half billion years, we didn't have to do anything from single cell species to have like this full fledged planet with, you know, trillions of species living on it, right? So we don't, we did not have to work hard. We are having to work hard today because we've created this threat to life, you know, a global warming outside,

inflammation inside same thing you know it's the same thing overheated systems uh so i'm just like you know so eat hold some good foods don't skimp on your fats exercise but also rest work but also play you know do but also be you know basically all of these things and you'll say that when you are in that mood life will not keep you away from life it wants life it will invite life

Oh, that's so beautiful, doctor. Cause I, that's like when you talk about the fertile lands, I just love the way that for you guys who are listening, um,

It said, she said as in the macro, also in the micro, like if you're talking doctor, like if you saw a land that was dry and was not getting any water and it wasn't getting cultured and cultivated, how would you expect that to grow something? And I think it's beautiful about how your body responds the same way. If you really want your body to produce something, you'd have to look at it like it is in the macro. So in the, in the micro, in the microcosm, um, there is a great book. Um, a long time ago when I first started school, my friend who is, um,

One of my great mentors, but he gave me this book called Know Your Fats. And, you know, remember the time they were saying that cholesterol was bad and fats were bad and about. And I read this book and it was just so eye opening about how we've forgotten how important the fats are and, and.

You know, it's but you've seen they've been teaching for thousands of years, Ayurvedic medicine. And that's why I love the book, because literally, like with my patients, they'll tell me they have a condition. And I was going through the book and I would be like, oh, huh. So you have a problem doing that when you go to sleep? And I'm just reading through it. And I'm like, well, you probably have a cycle. You know, this part of your cycle is off. And they'll be like, that's exactly what the problem is. Like, that's what I have.

I know it's like we've gone over so much with Ayurveda, which I love. One of the most beautiful things I really like about your book, though, is as you go through everything, I was reading through it and it talked about gratitude and acceptance and how you incorporate that into the Ayurvedic practices. But

When you put this book together, you can tell you have complete gratitude as you write it. I really mean it. You can tell that, you know, like the way you put it together. But I know you've had generations of Ayurvedic teaching in your heart to write. But what was the inspiration? You just felt like you needed to put this out, like you knew you had the words in your mouth. You're like, I got to put it into a book. Honestly, I always wanted to write a book. And I just this was this was my life's work. And my idea was that.

I don't want to sound smart. I don't want to be the expert. I don't want to be the know-it-all. I want to teach people, I rather, the way I learned it, which is like a first language. I want you to reconnect with yourselves. Like,

So my really deep desire for people to reconnect with that wisdom, which I know all of us carry, right? I always say deer does not wake up and say, oh my God, I have to wake up again in the morning and I have to eat plants. Like seriously, that's not what the deer says. Like the deer knows, like this is what he looks forward to. This is what inspires him every day. Living well is such, is so innate to us and you already know. So I wanted to write this book because I was like,

I don't want people to come to me again and again. I don't want like in this excessive fear of health, you want it to be free. You want it to be feeling connected. So the whole idea of the book is like, if you read this book, I want you to be connected to your wisdom, not to my intelligence. That is, that's true, doctor. And I think that it's like, as every practitioner, every doctor is trying to, there is a joy in your heart when you see that,

a patient and they've learned that those light bulbs turn on and they're like, Oh, I can do this for myself. Yes, you can do it for yourself. You definitely can. And probably the reason like a lot of the practitioners are doing what they're doing is because they, they were the ones who did it for themselves. And they're like, Oh, I want to learn it and teach it.

And I'm so thankful for this copy you gave me. And one thing I want to ask, like you dedicate to your grandfather. Was your grandfather the practitioner too? Like how big influence he was on your life? Yeah, he is the one who put our brother into my life, into all our lives in my life.

home and family. And he is, he lived, he walked the talk and he taught me how to walk the talk. And I think of him every single day. So this is really what had been my inspiration. I'm telling you that, I mean, it's,

I would love, and I say this with all my heart, like, you know, I love different aspects and angles. So I know you're a bit very busy doctor, but if I ever have questions that need to be answered in the Ayurvedic realm, I'm going to have you come back on because I truly, I like, I have friends that are mentors in Chinese medicine and those are the people I have to call and just ask them like, what's going on with these individuals and, and,

I love your book. It's like, and I'm serious. I was telling my producer, Christy is like, that is an amazing title. It's like your body already knows. It's like, like you just said, like you're, you're teaching them how to learn to read their own bodies basically. And so I, before we leave anytime, I know I asked like a personal question, not like too invasive, but I always ask. I do. I said, what's your favorite kind of music?

I asked her a question. Favorite kind of music. Oh, my God. I would have to put two genres. I like hip hop, believe it or not. Okay. And I like Indian classical.

So very different, very, very different. Again, depending on the time of day, I will pick what I want to, you know, what's working. Wow. My neurotransmitters at that point. Okay. See, I love knowing these things. So like if, if any time comes up and we're like, we need to make sure she has a great hip hop album or something like that. So this is great. And okay. So what, where can people find you? I know like on Instagram, on, on socials, on the internet, where can they find you?

So you can find me on my website, which is my first name, dot M-E. So Nidhi.me. Super easy. And you can find me on my social. I'm basically on Instagram. That's plenty. That's more than I can handle. But it's my underscore Ayurvedic underscore life. But it is a great place to start, you know, getting snippets of the work that I do on Ayurveda. So these are the two places where it's the easiest to find me.

Well, doctor, thank you so much again for coming on with us. And for everybody out there, truly remember, like she said, micro macro. Sometimes when patients come into us, they'll ask us like, doc, why is like the tip of my nose red? Or why do my fingernails peel like this? Or why do I get these age spots? Those are the small signs of the wisdom that's innate in our body that's trying to tell us something goes on. And that's why you want to follow what

She talks about in the book. So look into that wisdom. And I'm just so thankful that we got to come on and share this with us. So everybody here at the ancient help podcast, what our goal is exactly like yours, Dr. Pondia, like we want to make sure that people realize that there's so much information internal already here and you just got to unlock it. So.

All of you out there, if you know anybody that has any kind of questions that wants to be taken into an alternative health mode, please send them this podcast. If you guys like this kind of information, love to hear about Ayurvedic, please send us comments. We'll have the doctor back on. And we're so thankful you tuned in. Hit the bell so that you get reminded whenever you have a new podcast come up. And from all of us here at the Ancient Health Podcast, thank you again, doctor, for coming on. And I hope you guys out there have a great day. Thanks so much.

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Thank you for joining us today on the Ancient Health Podcast. We hope you've gained valuable insights into the harmony between Eastern and Western medicine. If you've enjoyed today's episode, be sure to subscribe, share, and leave us a review.

Remember, true health is about balance, mind, body, and spirit. So stay tuned for more episodes where we continue to explore how ancient wisdom and modern science can work together to help you thrive. Here's to your health, balance, and well-being. I'm Dr. Chris Motley, and I look forward to our next episode together.