Everyday Ayurveda with Kate

Broadcasting from South India, Kate talks with her partner Rich Ray about the hidden pitfalls of learning Eastern spiritual traditions. They explore why so many of us turn spiritual teachings into self-judgment, how to recognize karmic conditioning without shame, and what Buddhist practice actually looks like when you stop chasing spiritual highs. This is an honest, grounded conversation about duality, ego, Maya, and the surprisingly simple path toward acceptance. If you've ever felt like you're doing spirituality wrong, this episode offers a compassionate reset. What We Cover Why we use spiritual teachings against ourselves The concept of Maya and how it creates confusion for Western seekers Rich's journey from spiritual highs to four years in silent Zen practice How ego conditioning keeps us feeling like we're doing it wrong The trap of believing you need to fix yourself before you can practice Cultural context and why Eastern philosophy feels disorienting for Westerners What it means to start where you are without changing anything How Ayurveda becomes an awareness practice that carves out spiritual relationship The first real step: being with yourself instead of judging yourself Guest Bio: Rich Ray Rich Ray is a longtime Zen Buddhist practitioner who spent four years living in silence at a meditation center. He is trained in awareness practice, karmic conditioning, and contemplative psychology. Rich has studied with Cheri Huber and continues to support practitioners in recognizing and working with ego patterns, duality, and suffering. He lives with Kate in the Berkshires and co-leads retreats integrating Ayurvedic and Buddhist wisdom. Take Home Practices Pause throughout your day and notice how you feel without judging it Practice observing your karmic patterns with kindness instead of criticism Don't try to fix yourself—just be with yourself Read Start Where You Are by Pema Chödrön Notice when you're using busyness to avoid awareness Use simple Ayurvedic practices as a gateway to self-awareness Relevant Links Pema Chödrön: Start Where You Are Cheri Huber and Living Compassion Kate O'Donnell: healwithkate.org Call to Action If this conversation resonates, subscribe to Everyday Ayurveda with Kate and share it with someone navigating their own spiritual questions. To explore deeper support for integrating Ayurvedic awareness into daily life, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Feeling bloated, constipated, or constantly cold this winter? Your body is telling you it needs different foods. In this solo episode, Kate breaks down the Ayurvedic approach to winter eating—what to embrace, what to avoid, and why seasonal nutrition matters more than you think. You'll Learn: Why cold, dry weather changes your digestion Signs your body needs warming, moistening foods The best grains, oils, and spices for winter (and what to skip) How to fix winter bloating and constipation through food Why fermented foods and citrus are winter game-changers The truth about wheat, sourdough, and gluten in Vata season Quick Wins: ✓ Swap salads for steamed vegetables with ghee ✓ Add tahini to your morning toast ✓ Try baked grapefruit with honey ✓ Cook with warming spices (ginger, cumin, turmeric) ✓ Drink licorice tea for dry lungs and intestines Resources: Kate's cookbooks available at healwithkate.org Subscribe for weekly Ayurvedic wisdom and share with someone who needs winter food guidance. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Have you ever wondered what your dosha is? You're not alone—but that question might be keeping you stuck. In this groundbreaking conversation, Kate sits down with Arjita Sethi—serial entrepreneur, TEDx speaker, and founder of Shanti, an AI-powered wellness platform that's revolutionizing how we access Ayurvedic wisdom. Arjita shares her remarkable journey from childhood illness to Silicon Valley burnout to postpartum healing, and how each crisis brought her back to the Ayurvedic roots planted by her grandmother. This episode tackles one of Ayurveda's stickiest problems: our obsession with finding our dosha. Arjita explains why understanding your vikriti (current state of imbalance) matters far more than your prakriti (constitutional type), and how this shift in perspective makes Ayurveda accessible to everyone—no certification required. She walks us through her incredible 90-day postpartum recovery protocol (which brought her hemoglobin from 4 to 11.5 in one week), explains how she's training an AI brain on Ayurvedic knowledge, and shares why Ayurveda isn't about being a purist—it's about meeting yourself where you are and taking one step closer to your center. If you've ever felt confused by dosha quizzes, overwhelmed by Ayurveda's complexity, or curious about how AI might make ancient wisdom more accessible, this conversation will change everything. What We Cover Arjita's childhood healing journey from a tapeworm in her brain and wrong medications How her grandmother practiced Ayurveda without clocks—reading the sky for circadian rhythm The Silicon Valley burnout that happened despite running half marathons and doing 'all the right things' Why the same green smoothie works for her Pitta husband but not for her Vata constitution The difference between prakriti (your constitution) and vikriti (your current imbalance) Why we've become martyrs to our dosha—and why that's the wrong approach The complete 90-day postpartum recovery protocol that healed Arjita after traumatic birth   What her mother fed her to bring hemoglobin from 4 to 11.5 in one week The importance of jaggery, ginger, and warming foods for postpartum healing Why asking for help isn't weakness—it's essential for healing How Shaanti's AI platform works: training a brain on Ayurvedic studies Why you don't need to know your dosha to start practicing Ayurveda The three essentials: breath, sleep, eat—start here How to assess your vikriti every three months or when life changes Why Ayurveda can include modern practices like Pilates and Lion's Mane How epigenetics proves we're not bound by hereditary fate The power of documenting grandmother wisdom before it's lost Morning mantra practices tied to days of the week How AI can give us time back for what matters—sun, family, rest Guest Bio: Arjita Sethi Arjita Sethi is a serial entrepreneur, TEDx speaker, and recognized leader at the intersection of AI and wellness. Originally from India and now based in San Francisco, Arjita has spent over a decade in the AI space, starting before machine learning became mainstream. Raised by a grandmother deeply versed in Vedic and Ayurvedic studies, Arjita grew up immersed in practices like meditation, yoga, and circadian living—though she didn't realize this wasn't 'normal' until much later. After recovering from childhood illness through Ayurveda, co-founding a successful vocational school with her mother, and experiencing Silicon Valley burnout, she returned to her roots during the pandemic. Arjita founded Shaanti, an AI-powered wellness platform that makes Ayurvedic wisdom accessible without overwhelming complexity. By training an AI brain on Ayurvedic studies and combining it with personalized vikriti assessments, she's helping people make wellness decisions aligned with their current season of life—not just their dosha. She holds certifications in Ayurvedic health practice, is a certified manual therapist with a background in physical therapy, and practices Kundalini yoga. Arjita is also an advocate for women in technology and runs a virtual school teaching AI skills to entrepreneurs.   Website: findshaanti.com Instagram: @arjitasethico Key Concepts Explained Prakriti: Your natural constitution or body type—essentially your elemental DNA. This is what most people think of when they hear 'dosha,' but it's only part of the picture. Vikriti: Your current state of imbalance—where you are TODAY based on life circumstances, stress, season, age, and health. This is what you actually need to address for healing. Season of Life: The concept that your body changes based on what you're going through—whether you're fundraising versus post-funding, child sick at school versus family vacation, perimenopause versus postpartum. Same person, different needs. AI Brain Training: The process of feeding publicly available Ayurvedic studies and traditional knowledge into an artificial intelligence system so it can provide personalized recommendations based on your prakriti and vikriti. Take Home Practices Stop obsessing over your dosha—focus on where you are TODAY (your vikriti) Start with the three essentials: breath, sleep, eat Breathe from your diaphragm, not just chest breathing (fight or flight indicator) Eat the most colorful, fresh food you can—better than any takeout regardless of dosha Assess your vikriti every three months or when life circumstances change Ask yourself: How far am I from my center? Then take one step closer Don't try to turn your life around overnight—small changes stick Build a tribe and community—asking for help is strength, not weakness Try warm water with salt, turmeric, and black pepper first thing in the morning Create evening wind-down rituals with mantras, soft lighting, family time Remember: Ayurveda has no rigid rules—it meets you where you are You don't need to be a purist—Pilates, Lion's Mane, modern life can integrate Document wisdom from elders before it's lost (interview your grandmother!) Use AI to handle busy work so you can sit in the sun with your baby Postpartum Recovery Protocol (Highlights) Arjita shares her mother's 90-day postpartum healing plan that brought her hemoglobin from 4 to 11.5 in one week: First 40 Days - Focus: Healing Daily massage with sesame and coconut oil for grounding high Vata Warming, grounding, easily digestible foods Leafy vegetable pancakes, fiber-rich foods Peanut chutney and other warming chutneys No non-vegetarian foods (hard to digest protein) Focus on sweet, salty, sour tastes—avoid astringent and bitter JAGGERY in everything (restored iron levels) Lots of GINGER Nutmeg for sleep and anxiety No garlic, no onion, no rajasic foods Quinoa, dal, warm cooked foods (no raw or sprouted)   Next 1.5-2 Months - Focus: Restoring Nutrition Building back vitamins and minerals given to baby Continued focus on warming, nourishing foods Lots of different types of peppers for warmth and digestion Pelvic floor therapy alongside Ayurvedic protocol Western medicine continued (painkillers, vitamins, therapy)—not either/or Resources & Links Mentioned Shaanti Platform: findshaanti.com  Take the prakriti and vikriti quiz Get AI-powered personalized recommendations Access daily 5-minute practices (real videos, not AI-generated) Vikriti assessment every 3 months or as needed Kripalu Center - Where Arjita took her health practitioner certification Kundalini Yoga programs (mentioned as part of her healing journey) Call to Action If this conversation helped you stop obsessing over dosha quizzes and start focusing on where you are TODAY, please subscribe to Everyday Ayurveda with Kate and share this episode. To explore Arjita's AI-powered Ayurveda platform, visit findshanti.com. For more support with Ayurvedic living, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Where does your ashwagandha really come from? Tyler Wauters, VP of Herbal Affairs at Banyan Botanicals and Director of Banyan Farm, shares the truth about ethical herb sourcing, sustainable farming, and what happens when wellness trends commodify plants. Learn what organic, fair trade, and regenerative certifications actually mean, discover bioregional Ayurveda and analog herbs, and get practical steps for becoming a conscious consumer who knows the story of what's in their medicine cabinet. Key Timestamps [00:00] - Introduction: The problem with trending herbs [04:00] - Tyler's journey from fish farmer to wildcrafter to Banyan [09:00] - What is bioregional Ayurveda? [12:00] - Analog herbs and criteria for substitution [18:00] - Chemical ecology: How plants change based on environment [23:00] - Banyan Farm as research facility [27:00] - 30 years of relationships with Indian suppliers [32:00] - Organic vs. Regenerative Organic vs. Fair Trade [38:00] - What happens when ashwagandha trends [43:00] - How to be a conscious consumer [49:00] - Action steps: research, relationships, local + global [54:00] - The Living Ayurveda internship [56:00] - Rapid fire questions   Tyler is the VP of Herbal Affairs at Banyan Botanicals, Director at Banyan Farm, a place-based herbalist, Ayurvedic practitioner, and founder of Hawthorn Institute.   He grew up amongst the weeping willows and cattails. A lifelong naturalist and plant enthusiast, Tyler has dedicated his life to the practices of bioregional Ayurveda and place-based herbalism. Tyler began teaching in 2008 and brings his passion and knowledge into everything he shares. His intention is to ignite deeper connections to place, people, and plants through the lens of stewardship and reciprocity.Tyler has studied with Vasant Lad, MASc, Dr. Claudia Welch, Sonia Masocco, Isla Burgess, 7song, and Frank Cook. He thanks all of his mentors for sharing life's wisdom. Related Episodes Episode 67: The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter Episode 62:  How To Rewild Your Daily Life And Feel More Grounded This Winter with Micah Mortali Any episodes on digestion, seasonal eating, or Ayurvedic lifestyle Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Did you notice how many people got sick over the holidays this year? In this solo episode, Kate breaks down the Ayurvedic perspective on immunity—and it might surprise you. Instead of focusing on antibodies and white blood cell counts, Ayurveda teaches us about Ojas—the "nutrient cream of the body" that creates resilience and protects tissues against pathogens. Kate explains why moisture is the foundation of immunity, especially in dry winter months, and why conventional approaches like green juices and cold smoothies might actually be working against you during this season. This episode is packed with practical, actionable tools you can implement immediately: from nasal oiling and warm milk tonics to turmeric honey and skin massage protocols. Kate walks you through exactly how to create a protective barrier—both internally and externally—that keeps you robust, refreshed, and resilient all winter long. If you're tired of getting sick every season, or if you're looking for a deeper understanding of what true immunity means, this episode offers ancient wisdom with modern application. What We Cover What Ojas is and why it's the foundation of immunity in Ayurveda The critical role of moisture in creating resilience Why dry environments destroy your immune system How to protect your nasal passages with oil Licorice tea for lung health and mucosal lining protection The power of skin oiling as an immune barrier How to move lymph and support detox pathways Foods that build Ojas: nuts, seeds, dates, and warm milks The Ojas milk recipe with almonds, dates, and warming spices Turmeric honey for throat protection and immune response Why bone broth and meat soups strengthen winter immunity The importance of quality, spiced, warm foods over cold juices Sleep as the ultimate immune protector How to adapt these practices based on your constitution Key Concepts Explained Ojas: The "nutrient cream of the body"—a milky, protective substance that results from properly digested food and creates resilience against pathogens. It's what keeps living beings refreshed, robust, and resistant to disease. Resilience vs. Immunity: Ayurveda focuses on making the patient stronger than the disease, rather than just fighting specific pathogens. It's about building overall robustness. The Moisture Principle: Moisture anywhere is moisture everywhere. Keeping the body moist—especially nasal passages, lungs, skin, and digestive tract—is essential for maintaining the protective barriers that prevent illness. Take Home Practices Apply oil (nasya or sesame oil) to nasal passages daily, especially before going out or to gatherings Drink licorice tea to moisturize lungs and mucosal linings Oil your skin 1-3 times per week with warm oil massage, moving upward to support lymph Keep your neck and chest warm with turtlenecks and scarves Make Ojas milk: blend soaked almonds (skins removed), dates, milk of choice, and warming spices like cinnamon, cardamom, nutmeg, and dried ginger Prepare turmeric honey (equal parts turmeric powder and honey) and take a teaspoon at first sign of sore throat Eat warm, moist foods: soups, stews, bone broths, and spiced meals Include Ojas-building foods: nuts, seeds, dates, warm spiced milk Add turmeric to your cooking and drink turmeric milk or tea Prioritize sleep above all else—it's the special sauce for immunity Use steam, saunas, or hot showers to keep respiratory passages moist Dry brush before oil massage to move lymph Recipes Mentioned Ojas Milk: 1 cup milk (dairy or plant-based—ensure plant milks are nut/seed-rich, not mostly water) 1-2 fresh Medjool dates (or other moist dates) 6-8 almonds, soaked 6-8 hours and skins removed Warming spices: cinnamon, cardamom, nutmeg, dried ginger (any or all) Warm milk in pot, add dates and almonds, blend with immersion blender, add spices, drink warm   Turmeric Milk: 8 oz warm milk of choice 1/2 - 1 teaspoon turmeric powder Dried ginger and other warming spices Sweeten with date or small amount of honey Whisk and drink warm   Turmeric Honey: Equal parts turmeric powder and raw honey Mix into paste Take 1 teaspoon at first sign of sore throat or immune challenge Products & Resources Mentioned Nasya oil (available at Ayurvedic Living Institute favorites page) Sesame oil for nasal and skin application Natural bristle dry brush Licorice tea Turmeric powder Raw honey Quality dairy or plant-based milks Warming spices: cinnamon, cardamom, nutmeg, dried ginger Call to Action If this episode helped you understand immunity from a new perspective, please subscribe to Everyday Ayurveda with Kate and share it with someone who keeps getting sick. For more Ayurvedic wisdom and support, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

This week, Kate sits down with Mel Cunningham, founder of Yogi Fuel and the Integrative Ayurveda Practitioner Certification, for a groundbreaking conversation about nervous system regulation through the lens of Ayurveda. Mel shares her remarkable journey from professional rugby player who sustained over 10 concussions to becoming a leading expert in nervous system health. Her personal experience with anxiety, panic attacks, and dysregulation led her on a healing journey that ultimately brought her to Ayurveda—the system that finally connected all the dots. This episode demystifies nervous system regulation, moving beyond the buzzwords to offer practical, accessible tools rooted in ancient wisdom and modern neuroscience. Mel explains why so many of us yo-yo between anxious, overwhelmed states and complete shutdown, and how understanding the doshas can help us recognize our unique patterns of dysregulation. The conversation covers everything from the surprising connection between blood sugar and false anxiety, to why protein at breakfast matters (or doesn't), to the simple act of wiggling your fingers as a powerful mobilization tool. This is Ayurveda at its most practical and accessible. What We Cover How brain injuries affect emotional regulation and nervous system function The gas pedal and brake analogy for understanding sympathetic and parasympathetic states Why we yo-yo between anxiety (Vata/Pitta) and shutdown (Kapha) states The bidirectional relationship between digestion (Agni) and nervous system regulation Blood sugar dysregulation as "false anxiety" Simple morning rituals that support nervous system health The debate about breakfast protein and exercising on an empty stomach Why familiarity equals safety to the nervous system (and how this affects habit change) Micro-actions like finger movements that activate the brain How to work with clients who have the "emergency brake" on The importance of bioindividuality in nervous system regulation Mel's personal morning routine and wind-down practices Guest Bio: Mel Cunningham Mel Cunningham is the founder of Yogi Fuel and creator of the Integrative Ayurveda Practitioner Certification. A former rugby player who sustained over 10 concussions, Mel's personal journey with nervous system dysregulation led her to specialize in the intersection of Ayurveda, polyvagal theory, and neuroscience. Mel holds a background in kinesiology and exercise physiology, and studied at Goddard College. She combines her understanding of Western nervous system science with traditional Ayurvedic wisdom to help people regulate their nervous systems and restore balance. Originally from Canada, Mel now lives in Goa, India, where she moved in 2020 and has built a thriving online practice. Her approach emphasizes practical, accessible tools that meet people where they are, recognizing that regulation is multidimensional and deeply individual. Website: www.yogifuel.com Instagram: @yogifuel Podcast: Yogi Fuel Podcast Take Home Practices Start your morning with tongue scraping and warm water (add lemon if it feels good) If you feel stuck or shutdown, try wiggling your fingers or toes to gently mobilize Notice if you're yo-yoing between anxious/overwhelmed and collapsed/exhausted states Stabilize blood sugar to reduce "false anxiety"—ensure balanced meals with protein Create a simple evening wind-down: calming tea and reading fiction before bed Try an eye mask at night to block out light and improve sleep quality If changing habits feels threatening, start with one micro-action and build slowly Get sunlight exposure (or sit by an open window) for at least 30 minutes daily Listen to your body about eating before exercise—honor your satmya (habitation) Check out Kate's book: Everyday Ayurveda Cooking for a Calm, Clear Mind: https://bookshop.org/p/books/everyday-ayurveda-cooking-for-a-calm-clear-mind-100-simple-sattvic-recipes-kate-o-donnell/f3e2a5b3ba324d64?ean=9781611804478&next=t&next=t&affiliate=109887 Call to Action If this episode helped you understand your own nervous system patterns, please subscribe to Everyday Ayurveda with Kate and share it with someone who needs to hear this message. For deeper support with nervous system regulation and Ayurvedic living, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.   Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

This week, Kate delivers a solo episode packed with practical Ayurvedic tools to help you reset after the holiday season—without the restrictive yo-yo dieting that disrupts your system. She breaks down why extreme cleanses don't work in winter, shares simple warming practices that actually support digestion, and offers a compassionate approach to turning the ship around in the new year. Kate covers warm herbal waters, the magic of kanji and kitchari, how to work with cravings instead of against them, why cold juices don't belong in winter resets, the role of ghee and licorice for winter dryness, and daily oiling as a nervous system reset. This is a grounding, realistic episode for anyone who wants to feel better without punishing themselves in January. What We Cover Why yo-yo cleansing disrupts the nervous system and digestion How to make kanji (rice gruel) and kitchari for gentle winter resets Herbal waters that rekindle digestion: CCF tea, ginger-cumin, and licorice Why cold juices and raw foods don't work in winter How to work with cravings when your body is still asking for cookies The importance of warm, cooked foods during cold weather Oiling the skin as a tool to come back to yourself Green soups and vegetables as seasonal cleansers Why restriction in winter can backfire Host Bio: Kate O'Donnell Kate O'Donnell is an Ayurvedic practitioner, teacher, and author of four bestselling books on bringing Ayurvedic practices into modern life. She has been living and teaching Ayurveda for over 25 years and studied extensively in India. Kate is known for translating complex Ayurvedic principles into accessible, practical tools that work for real people in real kitchens. She hosts the Everyday Ayurveda with Kate podcast and teaches online programs through healwithkate.org. Kate lives in New England and brings a grounded, honest approach to wellness that balances tradition with modern life. Website: https://www.healwithkate.org Instagram: @everydayayurvedawithkate Take Home Practices Make fresh herbal water daily: CCF tea, ginger-cumin, or licorice tea Replace dinner with kanji or kitchari for a few nights Oil your skin before showering to nourish the nervous system Eat warm, cooked greens and mung bean soups Move sweets to a weekly rotation instead of daily Skip the cold juice fast and stick with warm foods all week Use ghee generously to counter winter dryness Relevant Links Heal with Kate: https://www.healwithkate.org Everyday Ayurveda Book Series: available on Kate's website Book mentioned: Everyday Ayurveda Guide to Self-Care (includes herbal directory and spiced water recipes) Call to Action If this episode helped you rethink your New Year reset, subscribe to Everyday Ayurveda with Kate and share it with someone who needs a kinder approach to January. For personalized Ayurvedic support and seasonal programs, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

What if the key to meaningful New Year's intentions isn't more goal-setting, but preparing your body as sacred ground? Kate walks listeners through her annual practice of a mono diet—eating simple, nourishing foods like kitchari, congee, or oatmeal for 1-3 days around the New Year. This isn't about deprivation or typical "cleansing." It's about creating sacred relationship with food, transforming meals into offerings, and preparing the soil before planting seeds. In this special replay episode, Kate O'Donnell joins Harmony Slater on the Finding Harmony Podcast to share her personal approach to New Year's rituals—one that honors the body as the vessel through which all transformation happens. Rather than jumping straight to resolutions, Kate explains how Ayurveda teaches us to strengthen and purify the physical form first, creating the ideal conditions for intentions to take root. SPECIAL NOTE: This episode features a segment originally from the Finding Harmony Podcast, repurposed for the Everyday Ayurveda audience. Both podcasts are part of the Awkward Sage Media network. Why New Year's resolutions often fail (they're all idea, no embodiment) How to prepare the body as a temple for your intentions The ritual of mono diet and why it works Practical recipes: kitchari, congee, oatmeal variations How to infuse food preparation with intention and prayer The importance of cooked vs raw foods in winter Why the "how" of eating matters more than the "what" Creating sacred space around meals through mantra and awareness The ancient practice of offering food to the inner fire (agni) Alternative oils for those avoiding ghee This episode is perfect for anyone tired of resolutions that fizzle out, anyone drawn to ritual and ceremony, or anyone seeking a more embodied approach to personal transformation. Kate's wisdom offers a refreshing alternative to typical New Year's advice—one rooted in thousands of years of Ayurvedic wisdom and surprisingly practical for modern life. Recipes & Resources Basic Kitchari Recipe: 1 cup split mung beans 1 cup white basmati rice 6-8 cups water 1 tbsp ghee or olive oil 1 tsp each: cumin, coriander, turmeric Fresh ginger (1-inch piece, minced) Salt to taste Garnish: cilantro or parsley Find full recipe at healwithkate.org/blog Congee (Rice Porridge): 1 cup rice 8 cups water Cook low and slow until creamy Sweet version: dates, raisins, cinnamon Savory version: ginger, turmeric, seaweed, greens Always include ginger and turmeric Simple Oatmeal: Cook with extra water for softer texture Morning: cinnamon, a touch of sweetness Evening: savory with greens and spices Top with ghee or quality oil Oil Hierarchy for Cooking: Ghee (traditional, most beneficial) Small-batch olive oil (high quality) Coconut oil (especially in tropical climates) Sesame oil (strong flavor, use sparingly) Avoid: nut/seed oils (go rancid quickly) Relevant Links Finding Harmony Podcast: https://www.awkwardsagemedia.com/show/finding-harmony-podcast/ Awkward Sage Media Network: www.awkwardsagemedia.com Call to Action If this episode resonates with you, please share it with someone who's feeling overwhelmed by typical New Year's pressure. Subscribe to Everyday Ayurveda with Kate and help us reach more people seeking embodied, ritual-based approaches to transformation. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet or wellness routine, especially if you have existing health conditions. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

In this solo episode, Kate addresses one of the most frequently asked questions: should you eat breakfast or not? Drawing from Ayurvedic wisdom, she explores why the answer depends on your individual constitution, life stage, exercise routine, and digestive capacity. Kate shares her personal journey from decades of yoga practice on an empty stomach to discovering she needed breakfast when she started weightlifting. She breaks down the relationship between cortisol, hormones, protein needs, and morning routines, while introducing the crucial concept of prana as an alternative source of life energy beyond food. This episode offers practical guidance on reading your body's signals, understanding Kapha time, managing morning cortisol spikes through breathwork, and finding the breakfast routine that actually serves your unique needs. What We Cover Why Ayurveda says it depends when it comes to breakfast How cortisol spikes in the morning and what that means for your appetite The difference between yoga practice and weightlifting for morning food needs Why coffee on an empty stomach is problematic for most people Understanding Kapha time of day and morning mucus How menopause and aging change your breakfast needs Prana as primary nutrition beyond food Alternate nostril breathing for hormone balance Why timing of breakfast matters more than what you eat When to skip dinner instead of breakfast for better results Take Home Practices Notice how your stomach feels when you wake up - heavy or hungry? Start your day with hot water and 5-10 minutes of conscious breathing If you exercise in the morning, try a small protein-rich snack beforehand Add fat to your coffee (ghee or milk) if you drink it in the morning Eat your largest meal between 10 AM and 2 PM during peak digestive fire Create a consistent breakfast time to support hormone balance If you're tweaking out or anxious, try breathwork before reaching for food Relevant Links Episode 23: Ayurvedic Perspective on Protein Everyday Ayurveda for Women's Health by Kate O'Donnell (breathing practices for hormone balance) healwithkate.org Call to Action If this episode helped you understand your breakfast needs better, subscribe to Everyday Ayurveda with Kate and share it with someone who's been confused about morning routines. To dive deeper into personalized Ayurvedic guidance, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

This week, Kate talks with Micah Mortali, author of Rewilding and founding director of the Kripalu School of Mindful Outdoor Leadership. Together they explore what it means to reconnect with nature in a culture shaped by screens, artificial light, and constant productivity. Micah shares simple, realistic practices to reintroduce natural rhythms into daily life, especially during winter. The conversation covers candle rituals, light hygiene, the physiology of rest, the lost rhythm of second sleep, nesting, outdoor rituals, seasonal awareness, and the restorative impact of what Micah calls the green mirror. This is a deeply grounding conversation for anyone feeling scattered, overstimulated, or out of sync with seasonal changes. What We Cover  How blue light and red light affect mood, hormones, and sleep Why winter naturally invites more rest and what it looks like to honor that The art of nesting as a biological and seasonal instinct Why screen centered living disrupts the nervous system Slow TV and other practices that regulate attention Why a sit spot is transformative and how to start one Marking solstice and seasonal thresholds as part of daily health How winter walking supports circadian rhythm and mood Nature connection as a remedy for overwhelm How rewilding intersects with Ayurveda, digestion, and daily routine Guest Bio: Micah Mortali Micah Mortali is an author, public speaker, and leader in the fields of mindfulness, rewilding, traditional archery, and nature connection. He is the author of Rewilding: Meditations, Practices, and Skills for Awakening in Nature, a guide that blends yoga, contemplative practice, ancestral skills, and earth based wisdom. Micah is the founding director of the Kripalu School of Mindful Outdoor Leadership, where he designed one of the first training programs to certify mindful outdoor guides. His teaching centers on restoring human relationships with the natural world through presence, awareness, and direct experience. He is also the creator of the online School of Rewilding, an ongoing community for people looking to live more nature centered lives. Micah holds a Masters degree in Health Arts and Sciences from Goddard College and lives in the Berkshires with his family. Website: https://www.micahmortali.com Instagram: @micah_rewilding Take Home Practices Keep lights low one evening a week to let your natural bedtime emerge Use a candle or warm light for evening reflection Visit the same outdoor spot regularly as a sit spot Walk outside between 11 and 1 for nourishment from natural light Observe what is moving outside your window as a form of slow TV Create a winter nest at home as a seasonal ritual Mark the solstice or mid winter with a simple gathering or fire ritual Relevant Links Micah Mortali: https://www.micahmortali.com School of Rewilding: via his website Kripalu School of Mindful Outdoor Leadership: https://kripalu.org If this episode leaves you craving more rhythm and rest, subscribe to Everyday Ayurveda with Kate and share it with someone who has been feeling winter fatigue. To explore deeper support for seasonal routines, visit healwithkate.org. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

How is it that stress seems to run the show in our lives? In this solo episode of Everyday Ayurveda with Kate, Kate O’Donnell takes us beyond the usual “stress management” advice and introduces a more empowering approach: stress shifting. Instead of treating stress like an unchangeable force that we just have to “handle,” Kate breaks it down into clear categories, reveals how much of it is actually self-generated, and explains why so many of us are living in a constant stress reflex. From an Ayurvedic perspective, she connects this to Vata imbalance, nervous system agitation, and the feeling that “everything is not okay” even when nothing is actively wrong. Kate shares practical ways to reconnect with nature’s rhythms, anchor the mind in something larger than the to-do list, and use simple daily routines to change your internal relationship with stress. You’ll learn how to stop overscheduling, how to say yes less, why morning and afternoon “sense breaks” matter, and why rest is not a luxury but the direct antidote to stress. If you’ve ever felt like stress is calling the shots in your digestion, sleep, mood, or hormones, this episode will help you see it more clearly, soften its grip, and choose a different way of living inside your life. What You’ll Learn In this episode, Kate explores: Three types of stress The stress reflex Ayurveda, Vata, and the anxious mind Reconnecting to nature’s rhythms Daily rhythms that shift stress, not just manage it Overscheduling, productivity, and self-worth Time-specific practices for the nervous system Kate’s top four stress-shifting habits The bigger picture Key Takeaways Stress is not just about what’s happening in your life. It is also an internal reflex that you can retrain. From an Ayurvedic lens, chronic stress often points to Vata imbalance in the mind and nervous system. Reconnecting with nature’s rhythms – morning light, lunar cycles, daily Dinacharya – gives your mind a bigger frame than your inbox. Overscheduling quietly keeps you in a constant state of activation. Leaving white space on your calendar is a powerful practice. Ten minutes of phone-free morning time, an afternoon sense break, and earlier, screen-light-free evenings all help shift your stress baseline. You do not have to earn rest. Rest is the opposite of stress, and it is okay to lie on the floor for five minutes and do nothing. Mentioned in this Episode Ayurvedic concepts: Vata imbalance, Dinacharya (daily routine), Ayurvedic daily clock Practices: Morning quiet time, tongue scraping, warm water, sense breaks, tracking the moon, saying yes less, planned rest Book: Everyday Ayurveda for Women’s Health by Kate O’Donnell For more on daily routines, lunar rhythms, and women’s health, explore Kate’s books and resources at healwithkate.org. If this conversation helped you see your stress patterns in a new light: Subscribe to Everyday Ayurveda with Kate so you never miss an episode. Share this episode with a friend who is always “managing stress” but never really getting relief. Take one small step today: choose a single daily touchstone from this episode – a 10-minute morning pause, an afternoon sense break, or a five-minute rest on the floor – and commit to it for the next three weeks. Ready to shift your relationship with stress, rather than just survive it? Join Kate and the community at healwithkate.org for more Ayurvedic tools, courses, and seasonal support. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

In this warm and practical conversation, Kate sits down with her longtime friend and colleague Emilie Reid, co-owner of the beloved Ayurvedic lifestyle brand Farmtrue. Emilie shares the full-circle story of discovering Ayurveda through cracked knuckles and toasted sesame oil, building a thriving yoga studio, navigating its closing during COVID, and ultimately finding her dharma in reviving Farmtrue with her husband. Emilie walks listeners through the process of making thousands of pounds of ghee each year, the subtle differences in butter quality, why Farmtrue’s ghee is casein-free, and why ghee behaves differently than other fats inside the body and on the skin. She also breaks down the skincare line, the philosophy behind their dosha-specific body oils, why ghee makes an effective nasal oil, and how slow medicine has reshaped her life and routines. If you love ghee, natural skincare, seasonal routines, or small-business stories rooted in purpose, this episode will be a favorite. Episode Breakdown The story of how cracked knuckles and a frozen Boston bus ride led Emilie to Ayurveda The rise, relocation, and closure of Borealis Yoga Studio How Emilie and her husband came to purchase Farmtrue What makes ghee unique from a Western and Ayurvedic perspective The process of making 100–200 pounds of ghee a week Why Farmtrue’s nasya oil works differently Ayurvedic skincare: why simple really is better A DIY face mask for winter skin How Emilie uses ghee daily in cooking and rituals Introducing the new Cardamom Limeade Fix Stick collaboration Emilie’s daily routines Guest Bio: Emilie Reid Emilie is co-owner of Farmtrue, a modern ayurvedic lifestyle brand. Together with her husband, she handcrafts face care, body care, teas and spices using ayurvedic herbs and ghee. Emilie is also Faculty at Kripalu Center for Yoga and Health in Stockbridge, Ma. She leads workshops, retreats and yoga classes online and in-person. Emilie’s superpower is sharing meditation, Ayurveda and Yoga in a way that is practical, useful and fun. Emilie leads retreats, teaches Ayurveda, creates handcrafted herbal products, and brings her love of slow medicine into every batch she makes. Kate's Cardamom limeade Fix Stick: https://shopfarmtrue.com/products/fix-stick-ghee-based-balm-cardamom-limeade Skin mask Recipe from Emilie: 1 tsp Triphala powder 1 tsp Neem powder 1 tsp peppermint powder* 1 tsp coconut oil Mix into a paste with a spoon or your fingers.  Massage all over your face, avoiding the eyes. Then let sit for 5 minutes.  Wash thoroughly with warm water and pat skin dry. Relevant Links Farmtrue Products Farmtrue Website: https://farmtrue.com Call to Action If this conversation inspired you to rethink how you use ghee in your kitchen or your skincare routine, explore the full Farmtrue line at farmtrue.com. For more Ayurvedic wisdom, seasonal routines, and practical tools, follow Kate at @kateodonnell.yoga and visit healwithkate.org for programs, books, retreats, and resources. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Kate is a self-described holiday dork who loves parties, cookies, cocktails and a good stuffing situation. She also remembers what it felt like to stagger out of Thanksgiving week bloated, gassy, constipated and anxious for days. In this solo episode, she downloads her personal Holiday Health Guide, honed over two decades of living Ayurveda, healing her gut from parasites, and still saying yes to celebration. You will learn the one shift that made the biggest difference in her digestion during feast season, how she navigates appetizers, cocktails and desserts without deprivation, and the simple kitchen and travel tools she never shows up to a party without. From meal spacing and spritzers, to CCFT in a thermos and fennel seeds in a mint tin, this is a realistic Ayurvedic survival guide for Thanksgiving and the winter holidays. If you want to enjoy the cheese board and the pumpkin pie and still feel like yourself the next day, this episode is for you. In this episode, you’ll learn: Why feasting in winter actually makes sense from an Ayurvedic and seasonal perspective The number one way people disrupt their digestion during the holidays How to use meal spacing as your secret weapon, even on a feast day How to handle appetizers, cheese boards and snack tables without going into a sugar spiral Ways to enjoy wine and cocktails while respecting your inflammation and sleep How to work with CCFT, ginger, fennel and hot water before, during and after big meals Movement and “run about” strategies that help your body metabolize richer foods How to bring your own dishes so you feel included and supported at every table Gentle post holiday reset ideas so you can come back to balance without a crash diet Key topics and practices Kate covers Why we feast in winter Kate explains why heavier, fattier, sweeter foods make sense in colder seasons from an Ayurvedic lens. Root vegetables, meats, fats and harvest feasts can be supportive when digestion is strong and timing is thoughtful. The biggest holiday digestion mistake The main problem is not necessarily eating “too much” but eating too often. Constant grazing on treats, candies and cookies between meals means the previous meal never fully digests, building ama and weakening agni. Kate’s simple focus: Aim for a 3 to 4 hour window with no food between meals Prioritize at least one 4 hour food free stretch on feast days Use hot water or tea during that window to support peristalsis and enzymatic activity How Kate handles appetizer tables Appetizers used to be a major trigger. Now she: Goes light on cheese, nuts, crackers and crostini Treats appetizers as a bridge, not the main event Waits until her 3 to 4 hour window has passed before nibbling Keeps a thermos of hot water or CCFT nearby to sip regularly CCFT and fennel: simple herbal support Kate shares her go to supportive blend: equal parts cumin, coriander and fennel seeds simmered in water, then strained into a thermos. She uses it to: Sip in small amounts throughout parties Support digestion between meals Bring warmth and all six tastes to help her body feel satisfied She also chews fennel seeds after meals to calm indigestion, gas and heaviness, often carrying them in a small mint tin. Alcohol, spritzers and savoring Kate still enjoys a party and usually has around two drinks across an event. She: Mixes wine with bubbly water in a spritzer so three glasses equal roughly two drinks Adds a single piece of fruit or an ice cube to stretch the experience Avoids martinis and very strong drinks, or nurses one with extra ice all night Tries to enjoy cocktails earlier with a little food, then focuses on dinner later A big part of her success is presence. She closes her eyes for a sip, or quietly steps aside to savor a favorite cheese or dessert so her senses register the pleasure. That presence helps her feel satisfied with less. Savoring as a nervous system tool One of the biggest shifts Kate names is learning to savor. When there is a lot of stimulation, conversation and family dynamics, it is easy to eat and drink on autopilot. She now: Slows down during intense conversations instead of stress eating Steals a quiet moment with a bite of cake or a sip of wine Shows up “101 percent” for the foods and drinks she chooses Lets that satisfaction signal her to stop before she crosses her limit Ginger digestives and when not to use them To kindle agni before a big meal or when she feels heavy, Kate uses: A slice of fresh ginger Plus lemon or lime Plus a pinch of salt She eats this about 20 minutes before a meal to wake up digestive fire or first thing the next morning if she feels sluggish. Important nuance: she avoids this ginger shot right before alcohol on an empty stomach because that much fire plus alcohol can create acidity. In that case, she may switch to a gentler ginger tea or skip the ginger altogether. Movement and “run about” after sweets Kate’s Ayurvedic doctor once told her to “run about” after sweets to help her body metabolize sugar. She now: Prioritizes a brisk walk on feast days, no matter the weather Invites others to join her or walks the dog Will even do a quick 5 to 10 minute walk with a flashlight at night Builds in casual movement by helping clean up or organizing a dance moment Bringing your own dishes so you feel supported Rather than hoping a holiday table magically matches her digestion, Kate brings what she wants to eat and share, such as: A wild rice and sourdough stuffing made with good quality sourdough, wild rice, herbs, ghee and fruit Crudités like mini cucumbers and carrot sticks so there is a fresh, hydrating option in the appetizer spread Cookies and sweets from her own recipes made with oat or almond flour, better oils and without white sugar This lets her fully participate in the feast while lowering the burden of poor quality ingredients. Boundaries around “cookie season” Instead of letting holiday cookies creep into a multi week sugar marathon, Kate: Preps several cookie doughs in advance and freezes them Bakes closer to the actual holiday so the cookie window stays short Uses Ayurvedic style recipes from her books so she feels satisfied without the crash Gentle post holiday reset When feast days are done, she balances heavy, sweet and salty foods with: Simple green soups made from blended greens, veggie broth and ghee Light, normal breakfasts instead of restricting to the point of depletion Time to observe what did or did not feel good in her body and adjust for next time About Kate O’Donnell Kate O’Donnell is a nationally certified Ayurvedic practitioner, longtime yoga teacher and the founder of the Ayurvedic Living Institute. She is the bestselling author of the Everyday Ayurveda series, including The Everyday Ayurveda Cookbook, Everyday Ayurveda Cooking for a Calm, Clear Mind, The Everyday Ayurveda Guide to Self Care and Everyday Ayurveda for Women’s Health.  Through her books, online courses and live teachings, Kate is known for translating traditional Ayurvedic wisdom into simple, doable practices for modern life.  Call to action If this episode helped you rethink your holiday habits, share it with a friend or family member who wants to feel better this season too. Subscribe to Everyday Ayurveda with Kate in your favorite podcast app so you never miss a new episode. To go deeper with these practices, explore Kate’s books and online courses, or join the Ayurvedic Living Membership community for ongoing seasonal support. Health disclaimer Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Kate sits down with Ashley Turner to explore midlife as a true rite of passage. Yes, hormones matter. But Ashley makes a compelling case that what many of us feel in our 40s and 50s is also a psychospiritual reorganization. We cover what’s actually happening with progesterone, estrogen, and testosterone; why anger and irritability spike; how Ayurveda explains the energy shift after menstruation; and where tools like sisterhood, sleep, nutrition, and thoughtfully facilitated psychedelic therapy may fit. You’ll walk away with a saner map for midlife and simple places to start. What we cover Defining midlife in practice, not just by age Biological changes: how progesterone drops first, then estrogen and testosterone Why mood changes are not “just hormones” The anger question: what “the tide is out” really means Menstrual seasons and why winter is powerful Ayurveda’s lens on apana vayu post-menopause Capacity vs tolerance, burnout, and sustainable habit shifts Psychedelic therapy basics: set, setting, safety, and integration Building your team: medical, functional, psychological, and social support Simple daily anchors: cold plunge ranges for women, tea, evening yoga, Yoga Nidra Guest bio Ashley Turner, LMFT, is a licensed psychotherapist, longtime yoga teacher, and facilitator in the modern psychedelic therapy space. She works at the intersection of depth psychology, yoga philosophy, and evidence-based psychedelic care. Ashley offers a monthly community called Haven, a six-week mentorship called Metamorphosis, individual and couples therapy, and small-group intensives. Relevant links mentioned Ashley on Instagram: @ashleyturner1 Email Ashley: ashley@ashleyturner.co SHOP → https://yoga-psychology.co/shop Psychedelic Therapy Application → https://forms.gle/Jg2rLWL9UfNFWCdy7 Haven 2wk Free Trial → https://ashleyturner.thrivecart.com/haven-membership-love/ Call to action If this episode helped you see midlife differently, share it with a friend and leave a rating so more women can find it. Send Kate your takeaways by email or DM and tell Ashley you came from the show. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

In this solo episode, Kate shares the low-lift routines that keep her nourished all week: the exact groceries she buys, what she soaks at night, her quick morning setup, how she uses an Instant Pot without babysitting the stove, and why cooked water can be a total game-changer for hydration and digestion. Expect straightforward practices—soaked legumes, a pot of greens, a weekly chutney, and a simple condiment strategy—so you’re never stuck at the snack cabinet again. What You’ll Learn Why preparedness (not perfection) keeps your digestion calm and your energy steady How to shop twice weekly for fresher produce with less waste The three legumes Kate never runs out of (and why small beans are easier to digest) A realistic evening soak + morning cook routine for grains and legumes How to make and use cooked water to hydrate without feeling water-logged The tempering trick (ghee + spices) that makes any pot taste satisfying Smart make-ahead moves: sweet potatoes, winter squash, mung sprouting, weekly chutney Exactly when pressure cooking saves the day (and when stovetop is simpler) Quick Breakdown  Grocery rhythm and seasonal produce Pantry must-haves: split mung, red lentils, whole green mung; quality oils; dates; almonds; tahini; yogurt; eggs Evening: soak legumes/grains; set yourself up to want your home food tomorrow Morning: cook water, prep spices/veg, quick oatmeal/legumes, chia “pooper” Digestive teas: coriander, ginger, fennel variations Make-ahead: sweet potatoes/winter squash in the toaster oven; weekly chutney; simple raita Sprouting green mung for winter “fresh” Pressure cooker/Instant Pot basics (hands-off time, add water if needed) Constipation-friendly choices and why small beans + ghee help many listeners Kate’s Core Shopping List Legumes: split mung, red lentils, whole green mung Greens: kale/collards/broccolini + weekly cilantro or parsley Grains: rice (white/basmati/jasmine), quinoa (rotate) Oils/Fats: ghee, good olive oil, butter (optional), avocado oil (good brand) Condiments: tahini, almonds, Medjool dates, full-fat plain yogurt Add-ons: lemons/limes, eggs, heirloom sourdough (optional, as tolerated) Make-Ahead Ideas  Night: soak legumes/grains; soak almonds (peel AM) Morning: boil cooked water (10 minutes); start Instant Pot (5 minutes under pressure for many recipes); chop greens; start chia-water Weekly: roast 3–4 sweet potatoes or a winter squash; one seasonal chutney; a jar of raita (yogurt + cucumber + salt/pepper) Anytime: sprout green mung (1–2 days) for quick add-ins Equipment Mentioned Large pot for cooked water (stainless or ceramic) Instant Pot/electric pressure cooker (optional, helpful) Toaster oven with timer (great for sweet potatoes/squash) Mortar & pestle (optional, for cracking seeds) Resources & Links (referenced in the episode) Episode 53: What to Eat When You Don’t Know What to Eat (find it in your podcast feed) Spice box basics: cumin, mustard seed, coriander, ginger, cinnamon, cardamom Kate's Favorite Herbal coffee: Herbal Coffee Substitute Call to Action Try one new prep habit this week (even just soaking legumes or making cooked water). Share this episode with a friend who wants easier digestion and lower-stress cooking. Tell Kate what you’re prepping this week—tag @healwithkate  Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Cookbook author and Ayurvedic educator Claire Ragozzino joins Kate to talk about real Ayurvedic eating—beyond dogma and into daily life. They explore how routine and relaxation transform digestion, why many of us actually need more nourishment (not less), and how an omnivorous approach can be deeply aligned with Ayurvedic principles. Claire shares how she meal-preps on Kauaʻi, why porridges and stews are her anchors, and how sourcing food locally (and ethically) connects us back to the ecosystems we live in. In this episode: Claire’s path to Ayurveda: from teen digestive struggles and raw food detours to classical texts and real nourishment. The “omnivore” conversation: how meats, dairy, and grains fit into Ayurvedic energetics; why diversity matters. Routine + relaxation: the two most important (and most overlooked) Ayurvedic keys to digestion. Pantry & prep: glass-jar spices, grains/legumes/seeds, weekly sauces, and Instant-Pot strategies. Sourcing food well: CSAs, farmers’ markets, hunting culture on Kauaʻi, and paying attention to place. Bioregional cooking: translating rasa/virya/vipāka to your local ingredients. When beans don’t love you back: what to do when kitchari isn’t medicine for your body. Books that inspire: living traditions, local food systems, and staying curious. Guest Bio Claire Ragozzino is a writer, photographer, and Ayurvedic educator based on Kauaʻi. Author of Living Ayurveda (Shambhala/Roost), she brings a background in sociocultural anthropology and years in the kitchen to make Ayurveda practical, beautiful, and doable. Her forthcoming book, The Omnivore’s Ayurveda Cookbook, explores classical Ayurvedic nutrition for modern eaters—embracing diversity, local sourcing, and food that truly nourishes. Claire teaches cooking classes, leads cleanses, and shares recipes and resources on her website. Resources & Links (as referenced in the conversation) https://vidyaliving.com https://www.instagram.com/claireragz/ https://www.facebook.com/VidyaLiving/ Books mentioned: Living Ayurveda; The Omnivore’s Ayurveda Cookbook (forthcoming) Also referenced: Dr. Lad’s primer; “Eat Wheat” by Dr. Douillard; Animal, Vegetable, Miracle by Barbara Kingsolver Kate’s books and programs: healwithkate.org Call to Action Try this: Pick one meal this week to anchor with the six tastes—salt, pepper, and lime on top of a warm grain or stew. Notice how you feel. Share your takeaways: Tag @healwithkate and tell us your number-one kitchen tweak from this episode. Subscribe & review: Your reviews help more people find real-world Ayurveda. Join the newsletter: Simple seasonal tips at healwithkate.org. Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Dry skin showing up already? In this solo, Kate shares Ayurveda’s whole-body approach to dryness—how to exfoliate without stripping, why oiling before a hot shower matters, which fall oils absorb best, and how to hydrate at the cellular level with hot water, soups, and a simple evening milk tonic. Plus, the once-a-week mung bean body scrub (with a cleanup hack) that makes a big difference when you’re feeling “lizardy.” What You’ll Learn If it’s dry on your skin, assume dryness is present system-wide. External care: dry brush vs. mung scrub; oil before shower; minimal soap; ear + nose oiling; sesame/almond/sunflower/jojoba blends for fall. Internal care: hot water sips; soupy, stewy meals; ghee/olive/avocado/hemp/flax (don’t heat hemp/flax); evening milk tonic with spices + a little ghee. Weekly reset: 15-minute whole-body mung bean “mask” + towel/tablecloth trick. How-To (quick) Most days: light dry brush → warm oil before hot shower → minimal soap → pat dry. Weekly: oil → gentle mung paste scrub → rest 15 min → wipe off most paste → quick rinse. Eat your hydration: soups/stews; add a teaspoon of ghee per meal for a week, then reassess. Resources mentioned Abhyanga basics, garshana gloves, mung bean scrub, evening milk tonic ideas, seasonal oil swaps (see resources at Heal with Kate). Call to Action Try the oil-before-shower routine for one week and tell us how it went—tag @healwithkate. Share this with a friend who’s already feeling “lizardy.” Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Author and teacher Kate O’Donnell sits down with Mysore-based cook and educator Sahana Murthy to explore seasonal eating, real hydration, and the quiet genius of traditional South Indian cooking. You’ll learn why soupy meals hydrate better than constant water chugging, when to lean on salted buttermilk (and when not to), how to make coriander “coffee” to cool excess pitta, and why food combining matters for digestion. Sahana shares travel hacks, fall-friendly meals, and a simple approach to cooking that nourishes more than it performs. What You’ll Learn Hydration, actually: Why soups, dals, and stews “hold” hydration better than plain water; when salted buttermilk helps—and when to skip it. Coriander “coffee”: A cooling, pitta-pacifying alternative to coffee, made by roasting and brewing coriander seeds; delicious with milk and a touch of jaggery. Seasonal smarts: How fall’s dryness calls for more oils, squashes, and cooked foods. Why spicy heat belongs more to true winter. Food combining basics: Traditional pairings (like ash gourd + beans) that support agni and what to avoid if you run hot or feel heavy. North vs South Indian: Why restaurant-style North Indian can feel heavy for many, and how lighter South Indian staples (idli, lemon rice, mung dal) digest more cleanly. Travel toolkit: Simple routines for dry climates—abhyanga (oil massage), triphala (when appropriate), and choosing lighter restaurant options. About Our Guest — Sahana Murthy Sahana is a Mysore-based cooking teacher and founder of a home-grown kitchen project that blends traditional South Indian recipes with practical Ayurvedic wisdom. Raised in a family steeped in Ayurveda, she teaches in-person classes in Mysore, cooks for retreats, and offers periodic live online sessions. Her work centers on food as nourishment, balance, and vitality—not performance. Mentioned in the Episode Coriander “Coffee” (cooling, pitta-friendly): roast whole coriander seeds to a dark hue, grind, then brew like tea; enjoy plain or with milk and a touch of jaggery. Salted Buttermilk (Chaaz/Neer Mor): 1 part plain yogurt to ~4 parts water; churn until very thin; add a pinch of salt and a little asafoetida. Prefer midday in hot weather. Kate’s books for methods and recipes referenced: Everyday Ayurveda Guide to Self-Care — buttermilk & hydration guidance The Everyday Ayurveda Cookbook — dals, kitchari, seasonal meals Everyday Ayurveda for Women’s Health — contributions from Sahana on black sesame balls Resources & Links Kate O’Donnell & books: healwithkate.org Sahana’s IG: https://www.instagram.com/rasayanamysorekitchen?igsh=MWN1c2MwOTJxMG42aA== Sahana’s Website: https://www.rasayanamysorekitchen.com/about Call to Action Try the coriander coffee this week—swap one caffeinated beverage and notice the difference. Make one soupy lunch (dal, rasam, or brothy veggies) on three days this week and track energy + digestion. Share your results: tag @healwithkate so we can cheer you on. Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

Feeling hungry, unprepared, and tempted by the snack cabinet? In this solo episode, Kate shares her real-life Ayurvedic plan for those “what do I eat?” moments—especially in fall. You’ll learn easy, grounding meals that come together quickly: 15-minute dals and greens, creamy porridges, tortillas with eggs or beans, “eggs + greens” anytime meals, and the evening hot-milk ritual for deep sleep. You’ll also hear Kate’s minimal prep habits (chia soaks, toasted pepitas, soaked almonds) that make fast meals possible, plus exactly how she navigates cheese, grains, fats, and variety without stress. What You’ll Learn Why perfection isn’t required: whole-food choices that work in real life The two-meal rhythm Kate uses most days (mid-morning + early evening) The “fast soup” formula: split moong or red lentils + 1 green + tempering Breakfast done: soaked grain porridge with spices, nuts, and ghee Tortilla magic: corn or almond-flour tortillas with cheese/eggs/beans/greens The anytime fallback: eggs + Swiss chard (or kale) Smart add-ons: toasted pumpkin seeds, fresh parsley/cilantro, coconut milk Nighttime comfort: spiced hot milk with almonds/dates to ground and sleep Gentle notes on cheese (goat vs cow) and why spice matters for digestion Minimal prep that changes everything: soak, toast, and keep greens on hand This episode includes A Reality check: Ayurveda without the perfection pressure Great Morning moves: soak chia; soak grains; simple porridge build Fast lunch/dinner: 20-minute dal + one green + tempering Snack strategy: keep “crunch” small; use toasted pepitas instead Tortilla & egg ideas: huevos-ish, beans, quick greens, simple sauces Eggs + greens: one-pan, spiced, eaten plain or with toast/tortilla Protein treats: almond-flour cookies as warm, quick add-ons Evening nightcap: spiced milk variations that truly satisfy Prep mindset: soak, toast, stock tortillas and fast-cooking greens Quick Recipes (mini blueprints) 15-Minute Dal & Greens Rinse red lentils or yellow split moong. 1 cup dal + 4 cups hot water, bring to boil with fall spice mix + ginger. Add 1 chopped veg (Swiss chard stems early; leaves at end). Simmer ~20 min; temper ghee + mustard + cumin; salt; black pepper. Breakfast Porridge Soak oats or quinoa; cook with water + splash canned coconut milk. Spice with cardamom, cinnamon, ginger; add teaspoon ghee; top with nuts. Tortilla Stack Warm corn or almond-flour tortillas with cheese (optional). Add fried egg or beans; salsa or simple aioli; quick Swiss chard toss. Eggs + Greens Sauté Swiss chard in ghee; add whisked eggs + spice; cook till set. Spiced Evening Milk Warm milk of choice with cinnamon, cardamom, ginger; option: turmeric, honey/maple, blended almonds/dates; whisk in a little ghee if needed. Resources & Relevant Links Kate’s books & recipes: healwithkate.org Ayurvedic Living Institute programs & community: ayurvedicliving.org Basic pantry: split moong (mung dal), red lentils, ghee, coconut milk, Swiss chard, pumpkin seeds, tortillas (corn/almond-flour), chia seeds, ginger, cinnamon, cardamom Call to Action Try one “emergency meal” this week and tell Kate your favorite variation. Join Kate on Instagram @kateodonnellayurveda and share your bowl. Subscribe, rate, and review Everyday Ayurveda with Kate to support the show. Get on the newsletter for recipes and seasonal practices: healwithkate.org Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE

In this episode of Everyday Ayurveda with Kate, Kate O’Donnell sits down with Ayurvedic doctor and podcast host Sasha Bershadsky for an eye-opening look at how Ayurveda is taught, practiced, and evolving in the United States. Many listeners ask: What’s the difference between an Ayurvedic health counselor, practitioner, and doctor? How do you know who to see—and for what kind of health concerns? What kind of training do Ayurvedic doctors in the U.S. actually receive? Will insurance ever cover Ayurvedic care? Sasha shares her remarkable journey from the corporate advertising world in New York City to eight years of Ayurvedic study, culminating in her doctoral certification with Kerala Ayurveda Academy. She explains the sacrifices and courage it took to commit fully to Ayurveda, and why she believes integration with Western medicine is the future. This conversation is a must-listen if you are: Considering a career in Ayurveda Wondering what level of practitioner is right for you Curious about how Ayurveda is being standardized in the U.S. Seeking guidance on what to look for when choosing an Ayurvedic professional What You’ll Learn in This Episode: The differences between counselors, practitioners, and Ayurvedic doctors What Ayurvedic education looks like today in the U.S. How Sasha balanced freelance corporate work while studying Ayurveda The role of courage, faith, and sacrifice in following a calling Practical tips for finding the right Ayurvedic practitioner How Ayurveda could integrate with Western medicine in the future Connect with Sasha Bershadsky: Website: https://www.ojasoasis.com Podcast: Ojas Oasis : https://podcasts.apple.com/us/podcast/ojas-oasis-ayurvedic-wisdom-and-healing/id1615242839 Instagram: https://www.instagram.com/sashabershad/ Suggested Resources & Links: National Ayurvedic Medical Association (NAMA) Practitioner Directory: https://www.ayurvedanama.org Kerala Ayurveda Academy: https://www.keralaayurveda.us California College of Ayurveda: https://www.ayurvedacollege.com Health Disclaimer The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Thanks to our Sponsor: Banyan Botanicals Banyan Botanicals: https://glnk.io/kovw3/kate Bitter and Bold: https://glnk.io/kovw3/kate1x5 Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xi Save 15% with code WINTERWITHKATE