Dr. Amitha Kalaichandran, M.D., M.H.S., C.P.H., is a physician, epidemiologist, and writer with expertise in integrative medicine and public health. She has held leadership and consulting roles in Big Tech, including Twitter, and startups such as Function Health (Director of Clinical Content) and Hearty (Director of Medical Education). Her debut book, On Healing, releasing January 14, 2025, has already garnered attention, including a feature on NPR. Amitha is a 200-hour registered yoga teacher for both adults and children, as well as a mindfulness facilitator. She is passionate about adventure, mentorship, experimenting with recipes, and practicing yoga and mindfulness.
In this interview, Dr. Kalaichandran shares her personal wellness journey, what wellness means to her, and offers tips on starting a routine, maintaining healthy habits, and staying motivated.
1. Can you share your journey and what inspired you to explore both medicine and wellness?
My journey began with a deep interest in understanding what truly makes us healthy—not just physically, but also spiritually. It’s about the blend of our environment (including workplaces, where we live, and more) and individual factors. As a physician trained in epidemiology as well as integrative medicine, I’ve always been fascinated by how these factors come together to impact individual well-being. My work in clinical research and health-tech startups allowed me to see firsthand the gaps in traditional medicine and the untapped potential of preventative and upstream/lifestyle medicine approaches. Wellness, to me, is about bridging those gaps, combining evidence-based medicine with practices that address the mind, body, and soul, and making this accessible to everyone.
2. Can you tell us more about your new book, On Healing, and what inspired you to write it?
On Healing was inspired by my experiences in an academic medicine environment and how that impacted my own sense of well-being. My journalism training complemented my epidemiology training in that it gave me the skills to ask tough questions and search for truths through stories and data. My fellowship in integrative medicine gave me the tools to heal myself, and the book is effectively an exploration into the components of integrative medicine, as well as a few additional aspects, that help us heal outside of acute care, medicine and hospitals. That said, the evidence and science matter: the book explores the science behind healing, longevity, and workplace well-being, weaving together stories, research, and reflections. I hope the book will empower readers to take charge of their health by understanding the interconnectedness of physical, emotional, and social factors. Ultimately, it’s about moving beyond the limits of medicine and finding wholeness in all areas of life.
3. What’s one piece of advice or insight from your book that you think will resonate most with readers?
One key insight is the profound impact of workplace culture (which mixes both our purpose or ‘ikigai’ and social connections) and our social environments more broadly on our health and longevity. Research shows that autonomy, belonging, and emotional safety in the workplace as well as in our communities significantly influence our stress levels and overall well-being. Up to 70% of Americans have faced toxic workplaces that have taken a toll on their emotional and physical health; this is a statistic that needs to be discussed more. Recognizing this connection can inspire readers to advocate for healthier work environments or make changes that align their professional lives with their personal values: well-being and longevity is a natural result of this alignment.
4. How do you hope your book will influence how people approach their health and well-being?
I hope On Healing inspires readers to embrace a more integrated view of health. This means recognizing that healing isn’t just about fixing what's broken; it’s about integrating that which ails us or challenges us and returning to a new sense of wholeness. I want readers to see themselves as active participants in their well-being, empowered to make choices that align with their unique needs and values.
5. What are some small but impactful practices, rituals, or habits people can incorporate into their daily lives?
Consistency is key. Practices like mindful breathing, regular movement (even short walks), gratitude journaling, and maintaining meaningful connections can profoundly impact mental and physical health. Choosing professional opportunities that ‘feel’ aligned with your purpose as well as your values and workplaces that energize you more than drain you. Starting the day with intention, whether it’s a five-minute meditation or simply setting priorities can create a ripple effect on well-being and longevity.
6. What are your go-to recommendations for reducing stress? Is there a particular technique or tool you personally use to recharge and stay balanced?
Yoga and mindfulness have been game-changers for me, as has prioritizing sleep and social connections. Sleep, to me, may be the best investment one can make because it has a domino effect on everything else: it allows us to communicate better with our partners, friends, family and colleagues, and being well-rested means we’re less likely to choose nourishing foods, and more likely to exercise, etc. I also find solace in nature, taking a run, even if brief, helps me recharge. Journaling is another tool I use to process thoughts and emotions, creating clarity and balance.
7. What do you see as the future of health and self-care? What excites you most about the future of wellness and technology?
The future of health lies in personalization. Advances in technology, such as wearable devices and AI-driven health insights, will empower individuals to tailor wellness strategies to their unique biology and lifestyle. What excites me most is the potential for big tech and healthcare to merge in meaningful more personalized ways, bringing what we know from science like large randomized controlled trials with the n=1 data from wearables and biomarker testing, creating accessible, preventative care solutions that benefit everyone knowing that it isn’t one size fits all.
8. What are some misconceptions about holistic wellness that you’d like to address, and how do you help people navigate these myths?
One common misconception is that holistic wellness is anti-science. In reality, true holistic practices are rooted in evidence and aim to complement conventional medicine, not replace it. My goal, for several years when I first started writing about these topics in the New York Times and other places, is to help people distinguish between pseudoscience and legitimate practices by presenting the science clearly and engagingly. Not everything has a strong study to back it, but most things have science that informs the technique or practice, and a clear delineation around the risks: being informed and empowered to make choices based on this information is crucial.
9. For someone just starting their wellness journey, what advice would you give them to stay motivated and make lasting changes?
Start small and stay consistent. Choose one habit like drinking more water or practicing gratitude and build from there. Progress is incremental, and the environment you set up is key: set yourself up for success so it’s easier to make choices aligned with your short term and long term goals. It could be as easy as putting your workout clothes out the night before or scheduling classes or even sleep in your calendar. Reduce the friction of decision-making by making most habits automatic. Rituals have also been helpful: I start my mornings with a routine that works well for me that provides consistency and balance and allows my mind to be better prepared to tackle unexpected things that pop up inevitably during the day. Celebrate small wins and remind yourself that wellness is a journey, not a destination. Surrounding yourself with a supportive community can also keep you motivated and inspired and around whom you feel consistently expanded and nourished, and set clear boundaries around those where you feel the opposite: trust yourself, your intuition, and inner wisdom.
For more tips on achieving full body wellness, follow Dr. Amitha Kalaichandran's journey on her Instagram: @dramithamd.
