Episode No. 3

 
 
 


Dr. Avanti Kumar-Singh: The 12-12-12 Framework for Longevity, Rest, and Real Resilience


What if living longer and better has less to do with extreme diets and biohacks, and more to do with a few simple habits you already know you should be doing?


In this episode of Owning Your Legacy, host Laurette Rondenet sits down with Dr. Avanti Kumar-Singh, MD, a physician, Ayurvedic expert, and author of The Longevity Formula and The Health Catalyst. During her emergency medicine training, Dr. Avanti was 20 pounds overweight, battling headaches and stomach problems, and every lab came back "normal." She went back to the Ayurvedic lifestyle she grew up with, one small change at a time, and has spent the past 20 years bringing 5,000 years of Ayurvedic wisdom together with Western medicine.


Dr. Avanti makes the case that longevity is really about health span: reaching 95 or 100 while you are still active, sharp, independent, and connected to the people and work that matter to you. And she shows how to get there without overhauling your life.


Inside the conversation:

🦋 Healthspan vs. lifespan: why the anti-aging conversation misses the point

🦋 The 12-12-12 framework: 12 minutes of morning sunlight, a 12-hour overnight fast, and 12 minutes of daily stress reduction

🦋 Why women's sweet spot for fasting is 12 to 14 hours, and how longer fasts can stress hormones

🦋 Rest is not sleep: micro-breaks, breathwork, and why stress management is inflammation management

🦋 Doshas at work and at home: using Vata, Pitta, and Kapha to understand your team, your partner, and yourself

🦋 Grounding, prana, and why a walk among trees feels so restorative

🦋 Her breast cancer journey, why she calls Ayurveda "protective, not just preventative," and learning to receive love


Books & resources mentioned:

• The Longevity Formula by Dr. Avanti Kumar-Singh
• The Health Catalyst by Dr. Avanti Kumar-Singh
• Dosha assessment and weekly articles: The Weekly Health Rx on Substack (avantikumarsingh.substack.com)
• The Healing Catalyst Podcast


Follow Laurette Rondenet on Instagram @lauretterondenet and subscribe to Owning Your Legacy for more candid conversations on purpose, leadership, and building what lasts.


This episode is for educational purposes and is not medical advice. Talk with your physician before changing your fasting, diet, or health routine.

 
Elena ScheinerSeason 13