Your Body Already Knows: Intuitive Ayurveda 21 Days to Reset your Gut, Sleep, Mood, and Health

by Nidhi Pandya

Written by a third-generation practitioner with 172k Instagram followers, this modern approach to Ayurveda is based on principles that can be applied to every aspect of life. Form new habits with this simple 21-day plan.

Discover how to apply the life-changing principles of Ayurveda to your daily routine with this fresh, modern take on an ancient health system. Change your habits and feel better in 21 days!

The principles of Ayurveda dictate that when the spirit, senses and mind are fulfilled, you are in good health. In this book, third-generation Ayurvedic practitioner Nidhi Pandya shows us how we can apply this holistic health system to modern life.

Distilling Ayurveda into two essential principles, Nidhi first encourages us to create a balanced Inner Climate, before tapping into our Ayurvedic Circadian Rhythm, aligning the body with the natural cycles of the external world. Discover how to apply these core principles to diet, exercise, sleep, mindset and the seasons, before following Nidhi's simple plan to feel better in 21 days. 

This is a holistic guide to all-round health by practicing small rituals that encourage us to listen to our bodies, connect with the cycles of the world and regain balance.

With interactive charts, tips, recipes and journaling opportunities throughout, this modern, encouraging and realistic take on Ayurveda is perfect for the 21st century.

Genres: Health, Nonfiction, Self Help

320 pages, Hardcover

Published March 11, 2025

Reviews

[Harsh Tyagi · Rating 5 out of 5]

This book is a gentle yet powerful reminder that healing doesn’t always come from outside. The book brings forward the timeless wisdom of Ayurveda and makes it accessible, not just for those deeply familiar with it, but for anyone who wants to feel better, live lighter, and return to a more natural rhythm of life. Across 21 days, the author guides us through thoughtful practices, helping the readers understand their own unique constitution and how to live in a way that supports it.

The author speaks to the us not as a patient to be fixed, but as a person who already holds the answers within. The structure is comforting. Simple adjustments to food, sleep, movement, and even breath are presented with kindness rather than pressure. The daily practices never feel overwhelming. Instead, they feel like an invitation to remember something you once knew but forgot along the way.

There’s sincerity in how the author shares the knowledge. The tools offered feel lived-in, not clinical. This isn’t just a wellness book. It’s a quiet nudge back to balance. It's a book to read slow and revisit.

[Reader · Rating 5 out of 5]

I am a big fan of Ayurvedic practices. Although some seem daunting and to be honest, weird, to this Westerner I find it all very soothing. It's all about quieting the constant chattering mind and being in tune with your body. Five stars. Putting things into practice one day at a time. 🤘💪

[Alžběta · Rating 5 out of 5]

Wow, "Your Body Already Knows" is my favourite book on health and well-being I have ever read. Not only does Nidhi Pandya beautifully explain the founding beliefs of Ayurveda, allowing you to intuitively understand its teachings and apply them to your life in a way that works best for you; but the author also lovingly leads and encourages you to tune into and listen to what your body is communicating to you about its needs, unique and specific only to you. And that is a true empowerment!
I also really loved Nidhi's realistic and accessible approach to well-being, lifestyle changes and working around the schedule of a busy family.
Overall, I'd highly recommend "Your Body Already Knows" even if you are not interested in Ayurveda and only want to hear realistic suggestions for better health and an overall sense of well-being. If you are interested in learning about Ayurveda, however, "Your Body Already Knows" is the best book you can find on the topic, especially if you want to truly understand its teachings.
Thank you, Nidhi Pandya, for such a beautiful, inspiring and practical book.

[Silvy · Rating 5 out of 5]

I read this on a recommendation to help with my perimenopause symptoms and sleep/gut health. I love that it simplifies and breaks down the information in a way that is super easy to follow and understand. Being able to follow a 21 day routine helped me incorporate the Ayurvedic practices day-by-day without feeling overwhelmed and helped me feel so much better! Even though I’m only able to apply 70-80% of the practices due to my job and schedule/lifestyle, I have noticed positive changes. I have a better spice cabinet 😋 and better mindset, plus a better understanding of what is happening to me. I’ve recommended this to anyone who is having the same issues as me and have also heard positive feedback. I’m so happy this book came into my life!

[Sundari Harrison · Rating 5 out of 5]

This is actually one of the best books I’ve ever read 🔥🔥🔥 I feel so empowered to take care of my own health and trust my body knowwwwsss how to take care of itself too! 🫶🏽

[Rebecca Payton · Rating 5 out of 5]

absolutely changed my life & how I listen to my body ♡ i'll forever love this book

[Q · Rating 5 out of 5]

This is a great educational book for those beginning their journey with ayurveda, or simply for those that want to learn! Pandya offers a thorough and intriguing introduction to ayurveda, and how the systems of our world and bodies work.

Pandya frames the body as a microclimate within the larger climate of the world, the universe. The planet has weather patterns, seasons, ecosystems, feedback loops and so do our bodies. All these systems interact, nothing operates in isolation. Its not a question of "why is my body being like this?" Rather its a question of "what is my body reacting to?" Your body isn’t sabotaging you. It’s communicating in the only language it has. And healing isn’t about overpowering it--it’s about changing the conditions it’s responding to. This can seem like an insurmountable task, but Pandya offers paced support, encouragement and most imporantly, education.

You’ll finish this book searching up your doshas, questioning what your inner climate is and how it got to that point. Everyone’s situation is unique, and Pandya does a good job of addressing the different health struggles we may be facing depending on our compromised inner climate.

Organized into different sections, she follows with what is esentially a protocol for healing the gut, sleep and mood. She offers many practical and easy tips to integrate these practices into one's life. There are some case studies sprinkled in here and there, leaving a taste of inspiration in your mouth. Seriously, so well written and again, the chapters prior to the protocol are so interesting.

I read this at a time when I realized my nervous system has been in serious catastrophic overdrive. Reading before your at this point would be great. :p

[S · Rating 5 out of 5]

4.7/5

One of the most authentic books on ayurveda that simplifies the principles in a easy to understand and intuitive manner. I have been following the author and listened to many of her podcasts and this book distills all the information in a easy to follow format. I am familiar with most of the ideas in the book. However, I am glad to see an authentic book on this topic.

[Reader · Rating 5 out of 5]

Gentle, wise, and so relatable.
Even before finishing it, I can feel this book shifting how I listen to my body. Nidhi shares Ayurveda in a way that feels natural and intuitive, like a remembering rather than something new to learn. A beautiful, calming guide to reconnecting with rhythm, rest, and inner knowing.

[Harshita · Rating 4 out of 5]

A refreshingly accessible take on Ayurveda that bridges traditional practices with busy contemporary living. Perfect for wellness beginners and seasoned practitioners alike who want concrete steps rather than abstract philosophy.

[Jakub · Rating 5 out of 5]

I really appreciate Nidhi's wisdom and care in empowering all her students to understand the principles of the world around them. She encourages us to observe and draw our own conclusions, and this book truly offers beautiful lenses through which to begin that journey. Highly recommended!

[Kasia · Rating 2 out of 5]

There was some good information in this book but most of it I feel is a common knowledge. My biggest issue with the book is the overuse of "warm and moist," I cringed every time those words were used which was every few minutes.

[Natalya Poniatowski · Rating 5 out of 5]

This book is fantastic. Nidhi is a genius.

[Jayadidi · Rating 5 out of 5]

a brilliant guide

A very simplified guide to take ownership of your body and mind. Easy to follow. Hope more and more people make use of this guide to create inner harmony.

[Kyle Connelly · Rating 5 out of 5]

Awesome book if you're interested in learning about Ayuervedic practices. well explained, easy to follow and very informative.

[Cherie · Rating 3 out of 5]

Nice storytelling and some good-sounding recipes. Feels very real which is nice

[Daniela Lawson · Rating 5 out of 5]

I’m not typically a person who is swayed by wellness guides but I wanted to start my year with more knowledge of some ancient holistic practices. I found this book to be a perfectly paced introduction and how-to guide on Ayurveda.
The way I start and end my days now are influenced by this book and I feel better for it! I don’t think I can ever go back to putting ice in my drinks tbh

[Raja · Rating 1 out of 5]

Huge waste of time. If you know even the most basic things about health, you already know more than what this book can teach you. It’s a massive clickbait and a 10 minute video on YouTube can cover everything covered in this book and then some.

[Shruti Chhabra · Rating 4 out of 5]

This is by far one of the best books on wellness I have read so far this year. Caught up in modern stresses and lifestyles, most people prioritise their health the least and have lost their connection to a natural way of life, thereby putting their health at risk. Steps in Nidhi Pandya Bhanshali, a third-generation Ayurvedic practitioner, bridging ancient traditions with modern accessibility, encouraging you to rebalance your body by tapping into nature's circadian rhythms and aligning yourself with the cycles of the world around you. All she wants from you is a commitment to 21 days of simple practices that will transform your health, both physically and mentally.
In this life-altering book, Nidhi Pandya unveils how to:
Align your body with nature's circadian rhythms.
Rebalance your health through a balanced diet, regular exercise, adequate sleep, and a positive mindset.
How to recognise your dosha, i.e., Vata, Pitta, and Vayu, and work around your habits according to it.
Cultivate small rituals that connect you to the natural world.
Filled with interactive charts, tips, daily meditation, recipes, and lifestyle changes, Your Body Already Knows is an essential guide to achieving balance in today's fast-paced, stress-laced world. Whether you are an experienced wellness enthusiast or a novice, this book offers a simple, practical, realistic, and modern approach to understanding your body through Ayurveda, which will help you unlock a healthier, happier life.
Your Body Already Knows is a fresh, user-friendly 360-degree guide that empowers you to take control of your well-being, leaving you feeling more rejuvenated than ever before.
Your body is the most amazing system that nature has ever devised. If you learn to listen carefully, your body will tell you exactly how to operate it for maximum functionality and harmony. You only have to slow down and listen.
It took me almost fifteen days to finish this book. I read every line, slowly absorbed it and then tried to evaluate my habits according to this. I started practising what I read and found some happy changes.
After all, your body already knows.

[Varma Shagun · Rating 4 out of 5]

𝐐𝐮𝐨𝐭𝐞:
"Life thrives in the optimum Inner Climate. Our job is to notice when we deviate from it and find our way back each time."

𝐖𝐡𝐲 𝐈 𝐝𝐞𝐜𝐢𝐝𝐞𝐝 𝐭𝐨 𝐫𝐞𝐚𝐝 𝐭𝐡𝐢𝐬?
I’ve always believed that what we consume mentally shapes who we are. So, I intentionally reach for books centred around mental and physical well-being. My curiosity in Ayurveda was another strong reason to pick this one up.

𝐏𝐫𝐞𝐬𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧:
The cover radiates calm and positivity with its soft, minimal tones. It’s aesthetically designed and immediately gives away the theme of balance. The title is both striking and perfectly relevant.

𝐍𝐚𝐫𝐫𝐚𝐭𝐢𝐨𝐧:
The tone is empathetic—almost like having a heart-to-heart with a wise well-wisher. The language is accessible, and the content flows smoothly, making it both enlightening and easy to grasp.

𝐎𝐩𝐢𝐧𝐢𝐨𝐧:
✓ Our ancient wisdom has always promoted aligning with the body’s natural rhythm—waking early, eating mindfully, and staying physically active. This book gently brings us back to that forgotten rhythm.
✓ There’s a myth that Ayurveda stands in opposition to modern medicine. The book clarifies that Ayurveda is more about prevention and intuitive living. Practices like oil pulling, foot massages, and meditation, rooted in Ayurvedic tradition, are now being endorsed by science too.
✓ The book lays out simple yet profound 21-day lifestyle practices to help realign the body with nature’s rhythm.
✓ It also breaks down each recommendation with its purpose, preparation, method, and common hesitations—making the process feel guided, not imposed. I personally feel that graphic representation would make it more effective.
✓ While I may not be able to implement everything right away, the ideas are deeply realistic and relevant to modern life.
✓ I already have a few highlights saved and have started incorporating them slowly. Some practices, thanks to my grandfather, have always been a part of my routine.
✓ I genuinely recommend this book if you’re even remotely interested in wellness. Whether you're a beginner or someone seeking mindful upgrades to your routine, this will feel like a breath of fresh air and a return to self.

[Rajendra Kumar · Rating 5 out of 5]

In "Your Body Already Knows," author Nidhi Bhanshali Pandya offers a refreshing journey into the world of Ayurveda, expertly merging ancient wisdom☀️ with contemporary wellness challenges. The book📒 emphasizes the importance of aligning our lifestyles with the core principles of Ayurveda, which have guided wellness for centuries💯.

               The book is built around three core principles that examine how we can thrive by aligning our diets🥗, exercises🏋️‍♂️, and daily routines🏄 with our unique body types and the cycles of nature. Over the course of 21 days, readers are guided through a transformative process designed to reset not only their gut health but also their hormones, sleep patterns, and overall mood. This structured approach, featuring simple yet powerful practices, underscores the potential of aligning personal well-being with the inherent rhythms of life.

           The book is rich with practical advice and easy-to-follow practices🧘‍♂️ tailored to individual body types. This personalized method includes practical tools for self-evaluation, guides for understanding doshas, and insights into timing for optimal health, such as the best time to sleep and engage in daily practices.

            Additionally, the inclusion of beneficial foods, spices, and herbs🌿 serves as a valuable resource for those looking to enhance their diets🍲. The inclusion of daily meditation🧘‍♀️ techniques and schedules makes it easy for readers to implement these practices into their lives. Overall, "Your Body Already Knows" serves as a comprehensive, user-friendly manual that empowers readers to take charge of their health🧡🌞

[Booklover_rimi · Rating 5 out of 5]

"Your Body Already Knows" by Nidhi Bhanshali Pandya is a self-help book where the author uses her long experience in ayurvedic and wisdom from Vedas to guide the readers to find their real health and happiness.

The book is very well organised. The author shares the book in four parts but starts the book with an introduction where the author talks about her journey and the backstory of where she gets these ideas from, gives a good insight and it will make you closer to the theme of the book.

Among the four parts, in the first part the author talks deeply about the three core principles that will help us improve our health - the inner climate, the circadian rhythms and the cycle of growth, transformation and decline. In these parts the author talks about Doshas and cycles of your body. This part is quite interesting and very new to me. In the second part the author introduces Ayurveda to help your health, how Ayurvedic methods are going to help your inner cycles. Then in the third part the author gives a 21 days routine to understand and follow it regularly.

The unique part of the book is how thorough the author is that she even shares some amazing recipes at the end of the book to give ideas for a more healthy way of eating with delicious foods.

The book is perfect in every way and can be your best guide book if you are also trying to follow a good healthy balanced life for yourself and also for your family.

[Sumit RK · Rating 5 out of 5]

Ayurveda means “The Science of Life.” Ayurveda originated in India more than 5,000 years ago and is often called the “Mother of All Healing.” The Knowledge of Ayurveda encourages the maintenance of health through close attention to balance in one’s life; from right thinking, diet and lifestyle. 'Your Body Already Knows' is a comprehensive guide that helps you incorporate this valuable knowledge into your daily life in just 21 days.

The book starts with introducing the readers with the three core principles of Ayurveda and the application of these principles before introducing you to the 21 day healing programme. The final part answers all your queries. It also includes healthy menu options and well being chart making it a complete guide to wellness.

The author focuses on the basic principles of Ayurveda, and uses it to create a 21 day plan, which anyone can implement in their lives. More than quick fix solutions, the book focuses on building healthy habits and making lasting changes to your diet, lifestyle and life itself.
The 21‑day program is indeed a transformative tool that will benefit most readers; encouraging gradual and positive changes. The best thing about the book is that it simplifies complex Ayurvedic concepts using real like examples helping you implement this knowledge in your real life.

Overall, "Your Body Already Knows" serves as a comprehensive guide that not only educates but also helps you achieve long lasting wellness.

[Sonia · Rating 4 out of 5]

"Your Body Already Knows" by author Nidhi Bhanshali Pandya is a valuable resource for anyone seeking a holistic approach to health and wellness through the principles of Ayurveda.

As the book begins, author Nidhi helps us understand the three principles of inner climate, circadian rhythms, and the phases of growth, transformation, and decline. She shares tools to regulate our inner climate and emotions through daily Ayurvedic rituals like tongue scraping, nasya, oil swishing, abhyanga, foot massages, and more. The book also offers a 21-day plan to reset gut health, sleep, mood, and overall well-being, providing tangible steps for readers to implement Ayurvedic principles in their daily lives and realign their bodies. Moreover, it includes self-evaluation charts, meal plans, and recipes.

Author Nidhi's writing style is simple and encouraging, making readers feel supported on their wellness journey. She presents the concepts in the most accessible way. There are several real examples shared which have helped me understand a lot better.

Through her book, "Your Body Already Knows," author Nidhi provides practical advice and compassionate guidance, empowering readers to take charge of their well-being and cultivate a deeper connection with their bodies. Those who wish to explore the wisdom of Ayurveda and deepen their understanding should definitely pick up this book.

[Sharimila K · Rating 5 out of 5]

There are books that teach, and then there are books that remind us to stop rushing life, take pause, and be mindful. Your Body Already Knows is one such book that reflects a health guide rooted in Ayurveda.

I loved the way the author has taken us into a smooth transition over the book with no rigid checklist of things to fix. Instead, she offers rituals, reflections, and rhythms that feel familiar but yet were just forgotten along the way.

The 21-day structure isn’t intimidating. It’s rhythmic, doable, and deeply grounding. Wake with the sun, nourish with warmth, move slowly, rest intentionally… it all sounds simple, but the magic lies in consistency.

The concept of "inner climate" stayed with me. It reframed how I think about digestion, sleep, moods - even burnout. Rather than seeing symptoms as problems to fix, this book asks us to listen, align, and care for the body like a garden, not a machine.

Reading this reminded me that wellness isn’t about extremes—it’s about remembering what your body has always known. It's not about becoming someone new, but rather returning to who you were before the noise. Gentle. Grounded. Aware.

I would highly recommend this if you're seeking a nourishing reset - not just for your gut or hormones but for your relationship with your body.

[Anjali Anil · Rating 5 out of 5]

What if I told you that you could realign your body, mind, and energy in just 21 days ?

Yess without any extreme diets, supplements, or morning routines that will feel like a chore.

In this book “Your Body Already Knows” , Nidhi Bhanshali Pandya gently reminds us that our bodies aren’t broken it’s just that they’re out of rhythm. Through a 21-day journey rooted in Ayurveda, she helps you reconnect with your natural cycles, simplify your lifestyle, and trust your inner wisdom again.

Whether it’s waking with the sun, massaging your feet with oil, or eating the right food at the right time—this book makes it all feel doable, not daunting.



❤️ What I Liked:

The approach is gentle, non-judgmental, and deeply practical.

Each day is broken into manageable insights + simple practices.

Helps you understand your own body type (dosha) and live accordingly.

Feels like a conversation with a wise friend who gets it.

Beautiful blend of science, ancient wisdom, and real-life solutions.

🌱 Why You Should Read It:

You’re tired of the wellness noise and want clarity.

You want to feel better but don’t know where to begin.

You’re curious about Ayurveda but overwhelmed by where to start.

You’re ready to reset your lifestyle without punishing routines.

You want to understand what your body is trying to tell you.

[Mousumi · Rating 5 out of 5]

The first thing I thought when I picked up this book was, “Here we go — another book about bitter brews and herbal remedies.” But it only took a few pages to realise this was different. This isn’t a book about popping pills or memorising obscure treatments; it’s an invitation to understand yourself better.

The book takes the ancient wisdom of Ayurveda and makes it accessible for anyone living a modern, hectic life. It explains how vata, pitta, and kapha doshas aren’t just abstract concepts, but ways of understanding your body and mind. It goes beyond herbal remedies to focus on daily choices — aligning sleep patterns, making space for rest, and creating habits that respect your internal climate. The 21‑day transformation program is a standout — intuitive, flexible, and tailored for almost anyone, regardless of body type or routine.

What I loved most was how it reshaped my understanding of Ayurveda itself. It stopped being about memorising treatments and became about knowing myself better. The book doesn’t force its wisdom down your throat; it guides you to listen inward and make choices that truly fit your life. In a world obsessed with quick fixes, this feels like a quiet reminder that real wellness is a journey — and one worth taking.

[Deepthi · Rating 5 out of 5]

This book is like a godsend in our fast-paced modern lives as most of us lost connection to our body’s natural cycles. 
 Nidhi Bhanshali, who is an Ayurvedic practitioner brings significant focus on Circadian Rhythms, healthy nutrition, lifestyle hacks, and many more through her book “Your Body Already Knows”. This involves understanding how different times of day and seasons impact our physiology and energy levels and adjusting our habits accordingly. The book also explains the core Ayurvedic concepts of “doshas: Vata, Pitta, Kapha”, which represent unique mind-body constitutions. 

The major highlight of the book is the “21-day” step-by-step plan for healing by integrating Ayurvedic principles into our daily lives. It addresses a wide range of health aspects like gut health, hormonal health, sleep, mood, and physical and mental health. What I loved the most about this is that the author takes complex ancient concepts and writes them in an easy-to-understand manner practically, so it does feel overwhelming.
At the end of the book providing recipes and including a reflection table is just the icing on the cake. 

If you’re feeling out of sync with your body and seeking a gentle path to wellness, this book would be a great start.

[Bibliophile Bliss · Rating 5 out of 5]

This book gave me a very different and refreshing way of looking at my daily life. Your Body Already Knows is not just about Ayurveda in a traditional sense — it’s more about understanding yourself, your habits, and how your body reacts to small things. The way Nidhi has written everything feels very calming and easy to follow.

What I really liked is how simple and relatable the explanations are. I never felt confused or lost while reading. It made me think about how disconnected I had become from my body and routine. The book doesn’t tell you to make big changes all of a sudden — instead, it helps you become more aware, step by step.

The 21-day healing program is a nice addition. It makes the whole reading feel more real because you actually get to apply what you’ve learned. Towards the end of the book, there are also some easy recipes included, which I found really thoughtful and helpful.

I genuinely feel this book can be helpful for anyone, no matter how much or how little they know about Ayurveda. It’s written with a lot of warmth and care, and it made me feel the same while reading it. I’m really glad I picked it up.

[Priyadharsini Palani · Rating 4 out of 5]

Book Review: Your Body Already Knows by Nidhi Bhanshali Pandya

Think about having the ability to rebalance your body, mind, and energy in only three weeks—without going on punishing diets, taking pricey supplements, or adhering to strict routines that suck the fun out of living.

In Your Body Already Knows, Nidhi Bhanshali Pandya gives you a wise and practical 21-day program based on Ayurvedic insights. Her message is reassuring and uncomplicated: your body isn't broken—it's just out of rhythm. This program is structured to reconnect you with that lost rhythm naturally and lovingly.

What makes this book unique is its simplicity. From synchronizing your sleep with the sun cycle to adding small habits such as oiling your feet or eating mindfully, Pandya offers a lifestyle change that is more comforting than daunting. The tone is calming, and the practices are manageable—even for Ayurveda newbies.

If what you need is a mindful restart that listens to your body's intuition and brings you back into alignment with your inner harmony, this book is a lovely place to begin.