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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
As the season cools and dries, your body changes too. Kate shares exactly how to pivot your meals toward warm, moist, grounding foods, plus easy spice pairings and a gentle two-week transition mindset that protects digestion at the seasonal “joint” (the ṛtu sandhi). Expect soups and stews, cooked fruit, warm water rituals, and smart use of fat and seeds. If you’re feeling the first signs of dryness—skin, eyes, stools—this episode gives you simple, delicious ways to respond. What You’ll Learn Why fall is naturally “cleansing” and how a short, simpler diet window helps digestion recalibrate. Core fall cooking shifts: soups/stews, cooked fruit, warm (not cold) drinks, and more oil. Spices that stoke agni (digestive fire) without overheating: ginger, cumin, cinnamon, coriander, fennel, turmeric. When to avoid potential irritants (e.g., caffeine, nightshades, nuts during a cleanse window). Moisture matters: adding ghee, olive, coconut, sesame, flax, or hemp (used appropriately). Practical pantry habits: toasted seed toppers, a go-to dressing or tahini sauce, and a thermos of hot water. Mindful eating cues: sit down, breathe, and let the nervous system settle before meals. Episode Highlights (Breakdown) Seasonal logic: Cold + dry outside calls for warm + moist in your bowl. Soups & stews: Blend greens with veggie broth, coconut milk, ginger, and cumin; add a scoop of cooked grain for texture. Beans for gentle detox: think mung beans (and classic kitchari) cooked very soft. Cooked fruit > raw fruit in cold weather: sautéed apples with ghee + cinnamon, stewed pears, stewed prunes. Warm water ritual: swap the water bottle for a thermos; consider plain hot water between meals. Fats & oils: increase slightly if you notice dryness (skin, eyes, stools). Seeds = mineral boost: toast pumpkin/sunflower; finish with ume plum vinegar or tamari as a daily topper. Dressings you’ll use: olive/hemp/flax oil with ume plum or balsamic, herbs; or a lemon-tahini drizzle. Root veg & squash love: carrot, beet, fennel, kale, collards, winter squash + coconut milk + red lentils + ginger = fall gold. Eating posture: sit, slow down, and skip screens to keep wind (vāta) from spiking. Mentioned in this episode: Kate O’Donnell / Ayurvedic Living Institute: healwithkate.org Kate’s cookbooks & fall recipes: https://healwithkate.org/book-tour Fall Community Cleanse: https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Call to Action Join Kate’s Fall Community Cleanse (10 days of gentle transitions, spices, and guided routines). Grab the Everyday Ayurveda Cookbook for the fall section (soups, stews, cooked fruits). Try the thermos swap: carry hot water for one week and notice the difference. Share your fall bowl: Tag @healwithkate with your soup/stew and seed topper! 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Everywhere you look, there’s another shop selling cannabis products. But how do you separate hype from helpful? Kate welcomes Stefanie Reiser of Acknowledge Farms back to demystify hemp, CBD, THC, and the often-mentioned but rarely explained CBDV. They trace hemp’s history in the U.S., unpack how research and regulation shape today’s products, and explain why regenerative, organic farming can influence how you feel a tincture or gummy. You’ll learn what the endocannabinoid system is, what the “entourage effect” means, how terpenes matter, why micro-dosing THC can be useful for some people, and simple steps to shop without overwhelm. If you’ve ever stood in a dispensary thinking “where do I even start,” this one’s for you. Episode Breakdown Why stores are everywhere and why it’s so confusing Hemp vs. marijuana: the real (legal) distinction and why it matters How prohibition slowed research, and who’s doing the best work today Regenerative farming 101: biodiversity, soil health, and product efficacy The endocannabinoid system in plain English CBD, THC, CBDV, CBG, CBN: what these acronyms actually mean Terpenes like limonene, pinene, and why smell can hint at effects Micro-dosing THC with CBD: when it helps and when it doesn’t Bioavailability: why oil choice (long-chain vs medium-chain) can change results How to shop a dispensary or online store with confidence “Start low, start slow”: a kinder protocol for testing what works for you Guest Bio Stefanie Reiser is the Founder/CEO of Acknowledge Farms, a regenerative, organic hemp farm and wellness company based in Maryland. A former policy professional and Washington Business Journal “Women Who Mean Business” honoree, Stefanie brings a rare blend of ag policy expertise and hands-in-the-soil farming to plant medicine. Acknowledge Farms focuses on biodiversity, soil regeneration, and transparent, education-first product development. Relevant Links 5 Essential Things to Know about Cannabidivarin Exploring CBDV: A New Frontier in Cannabinoid Wellness Cannabidivarin alleviates neuroinflammation by targeting TLR4 co-receptor MD2 and improves morphine-mediated analgesia -- National Library of Medicine Cannabidivarin-rich cannabis extracts are anticonvulsant in mouse and rat via a CB1 receptor-independent mechanism -- National Library of Medicine Misunderstood: A Brief History of Hemp in the US Call To Action Try Kate’s “start low, start slow” protocol this week: pick one product, one time of day, and journal your results for 5 days. Subscribe, rate, and review the show to help more listeners find practical, trustworthy guidance. Share this episode with a friend who’s CBD-curious but overwhelmed. 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
In this solo teaching, Kate gets real about finishing creative work—and whether your idea truly needs to become a book. She walks through practical next steps for authors and educators (hello, market comps and outlines), and widens the lens: podcasts, audio, YouTube, and Substack might serve your message—and your audience—better right now. If publishing is your path, you’ll hear where to start, how to think like a marketer (not just a writer), and why building audience before pitching changes everything. What You’ll Learn Should it be a book? A simple litmus test to decide if your idea requires long form—or if audio, video, or Substack serve you better. Your first move (it’s not writing): Use publisher proposal prompts to clarify audience, comps, and the actual problem your book solves. Market comps that matter: How to read the field, then let it go so you can write your book. Outlines that flex: Why your outline is “meant to be broken” and how to rearrange chapters as your thinking matures. Audience before agent: The honest reason publishers ask about reach (newsletter, socials, podcast downloads). Self-publish vs. traditional: On-demand printing, hybrid routes, and why self-publishing now doesn’t preclude a future deal. Teacher advantage: Turning lectures, sessions, and talks into manuscripts using transcripts + connective tissue. Ayurvedic sensibility for creators: Right-sizing the project, steady rhythm over grind, and sustainable focus. Key Takeaways Format follows function. If your core message must be said in 20–40K words, book it. If not, consider audio, video, or Substack to share sooner and iterate. Start with comps and audience. Proposals make you think like a publisher: Who is this for? What’s different? Why now? Build your platform. Visibility isn’t vanity—it’s how your work is found, read, and sustained. Resources Mentioned (as referenced in the conversation) Publisher proposal pages (e.g., Penguin Random House, Simon & Schuster, Shambhala Publications) Substack for writing + audience building YouTube & podcasts for sharing ideas in audio/video Using AI tools to research keywords and audience questions (e.g., “what are people searching for right now?”) Transcripts from lectures/teachings as manuscript seeds 👉 Want Kate to cover another behind-the-scenes topic? Email me at kateodonnell.ayurveda@gmail.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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
In this episode of Everyday Ayurveda with Kate, Kate O’Donnell is joined by longtime friend and colleague Nea Ferrier, a Level 2 Authorized Ashtanga Yoga teacher, international retreat leader, and founder of Nilaya House in Dubai. Together, they explore the interplay of yoga, Ayurveda, and entrepreneurship, with a particular focus on how women can align with life stages and menstrual seasons to live more integrated, balanced, and joyful lives. Nea shares her journey from the hedonistic nightlife of Hong Kong to becoming a respected yoga teacher and business owner in Dubai. She opens up about her relationship with alcohol, the discipline of daily practice, and the importance of embracing life’s pleasures without guilt. Kate and Nea also dive into the Ayurvedic and yogic framework of the four aims of life (Purusharthas)—Dharma, Artha, Kama, and Moksha—and how these can guide us through the many seasons of living. The conversation also highlights Nea’s work as a Menstruality Mentor, her passion for teaching women to honor their cycles, and practical ways to manage energy, productivity, and self-care throughout perimenopause and beyond. Episode Breakdown Nea’s journey from Hong Kong’s party scene to the yoga path The four aims of life and how they support balance and purpose Living in sync with menstrual and life seasons Navigating perimenopause with awareness and self-compassion The connection between discipline, pleasure, and sustainable practice Building and running Nilaya House in Dubai as a yogi entrepreneur Why women thrive when they schedule work and rest around energy cycles How yoga practice and business success share the same foundation Guest Bio Nea Ferrier is a Level 2 Authorized Ashtanga Yoga teacher (2010) and founder of Ashtanga Yoga Dubai and the yoga school Nilaya House. Teaching internationally since 2008, she has been a guest teacher across Asia, Europe, and the Middle East. A student of yoga for 20 years, Nea continues to study Ayurveda, Tantra, and Vedic chanting. She is also a certified Menstruality Mentor with The Red School, sharing menstruality as a profound spiritual practice for women. Nea’s compassionate, intuitive teaching style empowers students to find balance between effort and ease in practice, life, and business. Learn more about Nea Ferrier: 🌐 Website: neaferrieryoga.com 📸 Instagram: @neaferrieryoga Call to Action Ready to live in rhythm with your body and life seasons? Tune into this conversation with Kate and Nea for tools, stories, and inspiration—and don’t forget to explore Kate’s books and upcoming retreats for deeper support. 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Back-to-school season isn’t just about school supplies and new schedules—it’s also a time of significant change for body and mind. In this episode of Everyday Ayurveda with Kate, host Kate O’Donnell explores how both seasonal shifts and cultural transitions (like returning to school or work routines) can stir up anxiety, digestive upset, and sleep disturbances. Drawing from Ayurveda’s timeless wisdom, Kate offers practical strategies to bring balance and rhythm back into your life. What You’ll Learn in This Episode: Why fall transitions often trigger Vata imbalance The connection between sudden schedule shifts and anxiety How to gradually adjust sleep and mealtimes for better balance Ayurvedic food strategies for easing digestion during change Why simple, warm meals help during transitional periods Easy practices to ground your nervous system in September Evening routines to support sleep and calm the mind This is a solo episode with Kate O’Donnell, Ayurvedic practitioner, bestselling author, and founder of the Ayurvedic Living Institute. Kate has been teaching and practicing Ayurveda for over 25 years, making ancient wisdom accessible for modern lives. 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Kate O’Donnell welcomes Dr. John Douillard, DC, CAP, a pioneer in Ayurveda and modern health integration. Together, they explore some of the most confusing and most-asked questions in wellness today: Which cooking oils are truly healthy? How do we eat seasonally in a modern world? And how can breathwork provide nourishment as powerful as food itself? Dr. John shares his personal journey from competitive triathlete to living in India, studying Ayurveda, and eventually creating LifeSpa.com, one of the largest online Ayurvedic resources. He explains why processed oils are so damaging to digestion, how seasonal diets build resilience and metabolic flexibility, and why breathing through the nose can change everything from anxiety to immunity. This episode is a masterclass in bringing ancient wisdom and modern science together. What You’ll Learn in This Conversation The difference between saturated and polyunsaturated fats Why processed seed oils harm digestion and the liver The role of bile, stomach acid, and enzymes in overall health How seasonal eating builds metabolic flexibility Why stress is at the root of modern metabolic syndrome The connection between breathwork, oxygen efficiency, and longevity How protein needs change as we age The deeper wisdom of Ayurveda for the “Vata years” of life About Dr. John Douillard Dr. John Douillard, DC, CAP, is a globally recognized leader in Ayurveda, natural health, and nutrition. With over 40 years of experience, he has helped more than 100,000 patients as the founder and director of LifeSpa. A former Director of Player Development for the New Jersey Nets NBA team, Dr. John is also a bestselling author of seven books, including Eat Wheat and The 3-Season Diet. His podcast, Ayurveda Meets Modern Science, continues his mission of bridging ancient wisdom with modern research. Links & Resources Dr. John Douillard’s Website: lifespa.com Article on Cooking Oils: https://lifespa.com/health-topics/liver-gallbladder/cooking-oils Subscribe to Dr. John’s Newsletter: LifeSpa Newsletter Podcast: Ayurveda Meets Modern Science Instagram: @lifespa YouTube: LifeSpa Channel If you loved this conversation, be sure to subscribe to Everyday Ayurveda with Kate and share this episode with a friend who’s confused about oils or curious about seasonal eating. Leave us a review to help more people discover how Ayurveda can bring balance and vitality to everyday life. 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Hair loss, thinning, and lackluster strands are often blamed on products, genetics, or age — but Ayurveda sees the story differently. In this episode, Kate O’Donnell takes you beyond shampoos and serums into the deep connection between your bones, digestion, stress, and hair health. You’ll learn how hair is considered an upadhatu (secondary tissue) of the bones, why fats and proteins are essential, and how stress, grief, and poor digestion show up in your hair, nails, and teeth. From foods rich in omega-3s and minerals to scalp massage rituals with cooling oils, Kate offers practical tools to nourish your hair from the inside out. She shares her personal experience with stress-related hair loss, the role of seasonal cleanses in fat metabolism, and how small Ayurvedic rituals — from ginger-spiced milk tonics to weekly head massage — can restore luster, thickness, and strength to your hair. What You’ll Learn in This Episode: How Ayurveda views hair as a reflection of bone health Foods and spices that nourish hair from within The role of stress, grief, and sleep in hair loss Why digestion is key to getting nutrients to your hair Ayurvedic herbs and oils for scalp massage The surprising benefits of flax seeds, sea moss, and Brazil nuts The difference between Vata and Pitta hair loss patterns Safe and effective ways to support hair during times of stress Call to Action: Your hair tells a story — about your digestion, your stress, your sleep, and your self-care. Start small: try a weekly head massage, add flax or chia seeds to your meals, and notice the difference. Share your hair journey with Kate on Instagram @kateodonnell.ayurveda 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
In this practical and passionate solo episode, Kate O’Donnell unpacks the Ayurvedic ritual of oil massage—known as Abhyanga—and shares everything you need to know to make it a regular part of your wellness routine. Whether you’re looking to improve your skin, calm your nerves, age with grace, or detox gently, this episode offers a complete guide to integrating this timeless practice into your life. Kate walks you through the how, why, and when of oil massage, including shortcuts, contraindications, and her favorite oils for every body type. What You’ll Learn How Ayurvedic oil massage nourishes skin, nerves, and the lymphatic system Why morning is the ideal time for Abhyanga—and when evening is better The difference between sesame, coconut, almond, and herbal oils A simple step-by-step massage guide (including the “quickie” version) When not to oil (hint: indigestion, menstruation, and more) Why sneha means both oil and love in Sanskrit—and what that means for your practice How to upgrade your shower routine into a healing ritual Travel tips for keeping your oiling practice alive on the go Common misconceptions about using grocery store oils Links to Kate’s favorite oils (with discount codes!) Resources + Links 🌿 Kate’s Favorites Page (Massage Oils + Discounts): https://ayurvedicliving.institute/our-favorites 📩 Contact Kate: hello@ayurvedicliving.institute 📸 Instagram: @kateodonnell.ayurveda Call to Action Feeling inspired? Try oil massage this week and tell us how it goes! Send your questions or share your experience via Instagram @kateodonnell.ayurveda or by email. And stay tuned for next week’s episode on Ayurvedic hair health—yes, more oils are involved! 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Why is Ayurveda so obsessed with oils? In this beautifully textured conversation, Kate O’Donnell welcomes Osi Mizrahi—founder of OSI Oils—to explore the sacred role of oils in Ayurvedic practice. From cooking herbs for three days to customizing breast, belly, and hair oils, Osi shares her personal healing journey, business wisdom, and why oil is truly love (Sneha). You’ll learn what oils to use, how to use them, and even how to keep your sheets and shower clean in the process. This episode is an inspiring celebration of Ayurvedic ritual, slow beauty, and living from the inside out. In This Episode with Osi Mizrahi: What makes Ayurvedic oil preparation so unique Why Sneha means both “oil” and “love” in Sanskrit The importance of warming oil, self-massage, and ritual How Ayurvedic oils support digestion, hormones, skin, and nervous system regulation Osi’s favorite tips for keeping your linens and pipes clean The emotional and spiritual benefits of daily oiling A candid discussion on authenticity, entrepreneurship, and the business of healing Guest Bio: Osi Mizrahi is the founder of OSI Oils, a wellness brand rooted in Ayurvedic tradition and slow beauty. Her hand-crafted oils are made in small batches using classical methods and ethically sourced herbs. After a deeply personal health journey, Osi became passionate about making Ayurvedic practices accessible, sensual, and joyful. She also coaches women entrepreneurs and is the author of the upcoming memoir Desert Flower. Relevant Links: Shop OSI Oils: https://www.osioils.com/?ref_cca=kateodonnell Osi’s Coaching + Book: https://osimizMizrahi.com/ Follow Osi on Instagram: @osioils Love what you heard? Be sure to subscribe, leave a review, and explore more Ayurvedic practices in Kate’s bestselling books and courses. Connect with Kate: https://www.healwithkate.org Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
In this powerful roundtable discussion, Kate O’Donnell is joined by three renowned practitioners—Dr. Scott Blossom, Jennifer Boyd, and Kimberly Giunta—to explore how perimenopause and menopause affect the heart, brain, hormones, and spirit. Together, they challenge conventional narratives, emphasizing that this sacred transition isn’t something to fix, but to support and honor. From hormone replacement therapy and bioidenticals to the role of self-breast massage, fiber intake, and spiritual trust, this conversation offers a truly integrative view of midlife wellbeing. In this episode, you’ll discover: Why cognitive and cardiovascular shifts occur in midlife The surprising connection between estrogen and brain health How to interpret the language of the menopausal heart The truth about hormone replacement therapy (and what most women aren’t being told) Ayurvedic, Chinese Medicine, and Functional Medicine perspectives on midlife care How self-breast massage can enhance hormonal balance and emotional wellbeing The importance of fiber, the microbiome, and metabolic flexibility in cognitive health Why listening is a healing act—and how to cultivate it How faith, trust, and community support our transformation Guest Bios: Dr. Scott Blossom is a Doctor of Chinese Medicine, Ayurvedic practitioner, yoga and somatics teacher, and expert in evidence-based nutrition. He specializes in cognitive decline, Alzheimer’s prevention, and holistic aging. Jennifer Boyd, PA is an ecosychologist and integrative medicine practitioner with deep roots in women’s reproductive health, functional medicine, and psychedelic-assisted therapy. Kimberly Giunta is a clinical Ayurvedic specialist and somatic healer who bridges classical Ayurveda with spiritual and emotional healing. Her work focuses on the wisdom of the heart, ritual, and midlife embodiment. Relevant Links: Kripalu Workshop- The Menopausal Heart and Brain: https://kripalu.org/presenters-programs/menopausal-heart-and-brain-ayurveda-yoga-and-functional-medicine-approaches The Simple Breast Massage Protocol: https://www.myayurvedamentor.com/simple-breast-massage-protocol Jennifer's Midlife Magic: Free Journal prompts for Deep Inner Listening: https://boydwellness.vipmembervault.com/products/offers/view/1185585 Kimberly on IG: @kimberlyanngiunta Jennider on IG: @boydwellness Scott on IG: @docblossom Call to Action: If this episode resonates with you, please share it with a friend going through midlife transitions. And don’t forget to leave a rating and review wherever you listen to podcasts! Connect with Kate: https://www.healwithkate.org Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
In this solo episode, Kate O’Donnell invites you into a candid conversation on wellness shaming, the complexities of hormone replacement therapy (HRT), and the true Ayurvedic perspective on supplementation. With equal parts compassion and clarity, Kate offers her evolving thoughts on what it means to feel confident in your health choices, how to engage with controversial wellness topics without judgment, and why prana—not pills—may be your most powerful daily nutrient. Whether you’re navigating perimenopause, overwhelmed by conflicting wellness advice, or just wondering where Ayurveda fits in a supplement-saturated world, this episode offers a grounding voice of wisdom and truth. 🔍 Episode Breakdown Intro to “Wellness Shaming” and how it subtly influences our health choices Why this podcast is a shame-free, judgment-free zone Ayurveda’s definition of true confidence and decision-making from sattva A personal, evolving reflection on Hormone Replacement Therapy (HRT) The Ayurvedic concern about external dependencies vs internal balance Prana: your primary nutrient and how it trumps most supplements How modern wellness often ignores the subtle body Why bloodwork, bio-identicals, and lab-made vitamins can help—but only if used wisely The importance of seasonal cleansing, rest cycles, and breathwork in self-regulation Kate’s honest promise: to be real, responsive, and co-create this space with YOU 👤 About Kate O’Donnell Kate O’Donnell is the host of Everyday Ayurveda, founder of The Ayurvedic Living Institute, and a renowned author of four bestselling books including Everyday Ayurveda for Women’s Health. With over 25 years of experience in Ayurveda and yoga, Kate helps students and clients integrate time-tested practices into modern life for better digestion, balanced hormones, restful sleep, and deeper connection to purpose. Explore more at: https://healwithkate.org 📣 Call to Action Are you ready to tune out the noise and start trusting your body’s wisdom again? 📬 Email Kate with your questions or reflections at hello@healwithkate.org 📲 Follow on Instagram @kateodonnell.ayurveda 📚 Grab a copy of Everyday Ayurveda for Women’s Health 💻 Join a cleanse or course to realign with nature and nourish your prana ⚠️ 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
This special replay episode features a timeless and transformative conversation between Kate O’Donnell and Emma Balnaves, senior teacher of Shadow Yoga. Originally released a year ago, this episode continues to resonate with women navigating life’s big transitions—from menstruation to menopause and beyond. Emma shares wisdom from her decades of daily yoga practice, weaving together Ayurveda, subtle body awareness, and feminine life cycles. You’ll hear her speak frankly about perimenopause, aging, blood health, and how women’s bodies require a different approach to movement, intuition, and rest. This is more than a yoga conversation—it’s an invitation to evolve your practice with compassion, strength, and ritual. 💫 If you’re listening in real time, you’ll also want to know: Kate and Emma are teaching a Yoga for Women workshop in Boston, September 2025. Details and registration info are linked below! 🔍 What You’ll Learn in This Episode What Shadow Yoga is—and how it differs from mainstream yoga Why menstruation, pregnancy, and menopause are each unique opportunities for energetic transformation The Ayurvedic importance of blood and reproductive energy across the female lifespan How prana, agni, and intuitive awareness shift after 35 (and why it matters) Emma’s personal insights on menopause, grief, and spiritual practice Tools to support your body during hormonal and energetic transitions Why ritual, not rigor, is the real key to a sustainable women’s practice 👤 Guest Bio: Emma Balnaves Emma Balnaves is a senior teacher and co-founder of the Shadow Yoga school, an approach to yoga rooted in the ancient principles of Hatha Yoga and the energetic body. For over two decades, Emma has worked with students around the globe, especially women seeking a deeper connection to their practice through seasonal, intuitive, and energetic awareness. Her teachings emphasize self-inquiry, strength from within, and honoring the life cycles we move through—especially for women in midlife and beyond. 🌐 Learn more about Emma’s work: https://shadowyoga.com 📖 Read her article Yoga for Women (linked in Kate’s book and the show notes below) 🔗 Resources & Links 🔗 Register for the Yoga for Women Workshop with Kate + Emma (Boston, September 2025): https://shadowyogaboston.com/program.html 📄 Yoga for Women article by Emma Balnaves 📘 The Everyday Ayurveda Guide to Self-Care by Kate O’Donnell 🌐 Shadow Yoga Website: https://shadowyoga.com 📣 Call to Action Loved this conversation? Share it with a friend or tag @kateodonnell.ayurveda on Instagram with your takeaways. And if you’re ready to evolve your yoga practice to meet your real life—body, hormones, intuition and all—join Kate and Emma in Boston this September for the Yoga for Women workshop. This episode is a replay, but its wisdom is more relevant than ever. ⚠️ 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 Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership
Katri-Ann Malina
I am wso happy I came across this podcast! I am relatively new to Ayurveda, and since I started listening to Kate, I have been sipired by her and her guests to learn ayurveda in a comprehensive course. Her kind, non preaching style is just what most of us need, and the wealth of her knowledge makes me wait for each new episode with excitement (and a notebook!). If I had to pick one source to learn from (fortunately I do not have to :)) , Id pick Kates podcast. Thank you for your inspiration and for sharing all you know!
Maryam Soleimani
Helpful 👌