Everyday Ayurveda with Kate

64. How To Create Powerful New Year Rituals Using Ayurveda And Food

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

63. Morning Cortisol Spike: 3 Natural Ways to Balance Hormones Without Food

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

62. How To Rewild Your Daily Life And Feel More Grounded This Winter

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

61. Stop Managing Stress: Start Shifting It With Ayurveda

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

60. What Happens When You Switch to Ghee for Cooking, Skincare, and Ritual

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

59. Ayurvedic Holiday Guide: Eat, Drink, And Actually Feel Good

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

58. Midlife Metamorphosis: What No One Tells You About Menopause and the Mind

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

57. The Prepared Kitchen: Ayurvedic Meal Prep for Busy Weeks

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

56. Beyond Kitchari: Real-World Ayurvedic Meals for Busy Lives

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

55. Fix Dry Skin the Ayurvedic Way: Oils, Scrubs, and Warm Hydration

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-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide