Everyday Ayurveda with Kate

69. Stop Obsessing Over Your Dosha: What Vikriti Means And Why It Matters More

Have you ever wondered what your dosha is? You're not alone—but that question might be keeping you stuck.
In this groundbreaking conversation, Kate sits down with Arjita Sethi—serial entrepreneur, TEDx speaker, and founder of Shanti, an AI-powered wellness platform that's revolutionizing how we access Ayurvedic wisdom. Arjita shares her remarkable journey from childhood illness to Silicon Valley burnout to postpartum healing, and how each crisis brought her back to the Ayurvedic roots planted by her grandmother.
This episode tackles one of Ayurveda's stickiest problems: our obsession with finding our dosha. Arjita explains why understanding your vikriti (current state of imbalance) matters far more than your prakriti (constitutional type), and how this shift in perspective makes Ayurveda accessible to everyone—no certification required.
She walks us through her incredible 90-day postpartum recovery protocol (which brought her hemoglobin from 4 to 11.5 in one week), explains how she's training an AI brain on Ayurvedic knowledge, and shares why Ayurveda isn't about being a purist—it's about meeting yourself where you are and taking one step closer to your center.
If you've ever felt confused by dosha quizzes, overwhelmed by Ayurveda's complexity, or curious about how AI might make ancient wisdom more accessible, this conversation will change everything.
What We Cover
Arjita's childhood healing journey from a tapeworm in her brain and wrong medications
How her grandmother practiced Ayurveda without clocks—reading the sky for circadian rhythm
The Silicon Valley burnout that happened despite running half marathons and doing 'all the right things'
Why the same green smoothie works for her Pitta husband but not for her Vata constitution
The difference between prakriti (your constitution) and vikriti (your current imbalance)
Why we've become martyrs to our dosha—and why that's the wrong approach
The complete 90-day postpartum recovery protocol that healed Arjita after traumatic birth  
What her mother fed her to bring hemoglobin from 4 to 11.5 in one week
The importance of jaggery, ginger, and warming foods for postpartum healing
Why asking for help isn't weakness—it's essential for healing
How Shaanti's AI platform works: training a brain on Ayurvedic studies
Why you don't need to know your dosha to start practicing Ayurveda
The three essentials: breath, sleep, eat—start here
How to assess your vikriti every three months or when life changes
Why Ayurveda can include modern practices like Pilates and Lion's Mane
How epigenetics proves we're not bound by hereditary fate
The power of documenting grandmother wisdom before it's lost
Morning mantra practices tied to days of the week
How AI can give us time back for what matters—sun, family, rest
Guest Bio: Arjita Sethi
Arjita Sethi is a serial entrepreneur, TEDx speaker, and recognized leader at the intersection of AI and wellness. Originally from India and now based in San Francisco, Arjita has spent over a decade in the AI space, starting before machine learning became mainstream.
Raised by a grandmother deeply versed in Vedic and Ayurvedic studies, Arjita grew up immersed in practices like meditation, yoga, and circadian living—though she didn't realize this wasn't 'normal' until much later. After recovering from childhood illness through Ayurveda, co-founding a successful vocational school with her mother, and experiencing Silicon Valley burnout, she returned to her roots during the pandemic.
Arjita founded Shaanti, an AI-powered wellness platform that makes Ayurvedic wisdom accessible without overwhelming complexity. By training an AI brain on Ayurvedic studies and combining it with personalized vikriti assessments, she's helping people make wellness decisions aligned with their current season of life—not just their dosha.
She holds certifications in Ayurvedic health practice, is a certified manual therapist with a background in physical therapy, and practices Kundalini yoga. Arjita is also an advocate for women in technology and runs a virtual school teaching AI skills to entrepreneurs.
 
Website: findshaanti.com
Instagram: @arjitasethico
Key Concepts Explained
Prakriti: Your natural constitution or body type—essentially your elemental DNA. This is what most people think of when they hear 'dosha,' but it's only part of the picture.
Vikriti: Your current state of imbalance—where you are TODAY based on life circumstances, stress, season, age, and health. This is what you actually need to address for healing.
Season of Life: The concept that your body changes based on what you're going through—whether you're fundraising versus post-funding, child sick at school versus family vacation, perimenopause versus postpartum. Same person, different needs.
AI Brain Training: The process of feeding publicly available Ayurvedic studies and traditional knowledge into an artificial intelligence system so it can provide personalized recommendations based on your prakriti and vikriti.
Take Home Practices
Stop obsessing over your dosha—focus on where you are TODAY (your vikriti)
Start with the three essentials: breath, sleep, eat
Breathe from your diaphragm, not just chest breathing (fight or flight indicator)
Eat the most colorful, fresh food you can—better than any takeout regardless of dosha
Assess your vikriti every three months or when life circumstances change
Ask yourself: How far am I from my center? Then take one step closer
Don't try to turn your life around overnight—small changes stick
Build a tribe and community—asking for help is strength, not weakness
Try warm water with salt, turmeric, and black pepper first thing in the morning
Create evening wind-down rituals with mantras, soft lighting, family time
Remember: Ayurveda has no rigid rules—it meets you where you are
You don't need to be a purist—Pilates, Lion's Mane, modern life can integrate
Document wisdom from elders before it's lost (interview your grandmother!)
Use AI to handle busy work so you can sit in the sun with your baby
Postpartum Recovery Protocol (Highlights)
Arjita shares her mother's 90-day postpartum healing plan that brought her hemoglobin from 4 to 11.5 in one week:
First 40 Days - Focus: Healing
Daily massage with sesame and coconut oil for grounding high Vata
Warming, grounding, easily digestible foods
Leafy vegetable pancakes, fiber-rich foods
Peanut chutney and other warming chutneys
No non-vegetarian foods (hard to digest protein)
Focus on sweet, salty, sour tastes—avoid astringent and bitter
JAGGERY in everything (restored iron levels)
Lots of GINGER
Nutmeg for sleep and anxiety
No garlic, no onion, no rajasic foods
Quinoa, dal, warm cooked foods (no raw or sprouted)
 
Next 1.5-2 Months - Focus: Restoring Nutrition
Building back vitamins and minerals given to baby
Continued focus on warming, nourishing foods
Lots of different types of peppers for warmth and digestion
Pelvic floor therapy alongside Ayurvedic protocol
Western medicine continued (painkillers, vitamins, therapy)—not either/or
Resources & Links Mentioned
Shaanti Platform: findshaanti.com 
Take the prakriti and vikriti quiz
Get AI-powered personalized recommendations
Access daily 5-minute practices (real videos, not AI-generated)
Vikriti assessment every 3 months or as needed
Kripalu Center - Where Arjita took her health practitioner certification
Kundalini Yoga programs (mentioned as part of her healing journey)
Call to Action
If this conversation helped you stop obsessing over dosha quizzes and start focusing on where you are TODAY, please subscribe to Everyday Ayurveda with Kate and share this episode. To explore Arjita's AI-powered Ayurveda platform, visit findshanti.com. For more support with Ayurvedic living, visit healwithkate.org.
Health Disclaimer
The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.
Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

68. How To Buy Ethical Herbs: The Complete Guide To Organic And Fair Trade Supplements

Where does your ashwagandha really come from? Tyler Wauters, VP of Herbal Affairs at Banyan Botanicals and Director of Banyan Farm, shares the truth about ethical herb sourcing, sustainable farming, and what happens when wellness trends commodify plants. Learn what organic, fair trade, and regenerative certifications actually mean, discover bioregional Ayurveda and analog herbs, and get practical steps for becoming a conscious consumer who knows the story of what's in their medicine cabinet.
Key Timestamps
[00:00] - Introduction: The problem with trending herbs
[04:00] - Tyler's journey from fish farmer to wildcrafter to Banyan
[09:00] - What is bioregional Ayurveda?
[12:00] - Analog herbs and criteria for substitution
[18:00] - Chemical ecology: How plants change based on environment
[23:00] - Banyan Farm as research facility
[27:00] - 30 years of relationships with Indian suppliers
[32:00] - Organic vs. Regenerative Organic vs. Fair Trade
[38:00] - What happens when ashwagandha trends
[43:00] - How to be a conscious consumer
[49:00] - Action steps: research, relationships, local + global
[54:00] - The Living Ayurveda internship
[56:00] - Rapid fire questions
 
Tyler is the VP of Herbal Affairs at Banyan Botanicals, Director at Banyan Farm, a place-based herbalist, Ayurvedic practitioner, and founder of Hawthorn Institute.
 
He grew up amongst the weeping willows and cattails. A lifelong naturalist and plant enthusiast, Tyler has dedicated his life to the practices of bioregional Ayurveda and place-based herbalism. Tyler began teaching in 2008 and brings his passion and knowledge into everything he shares. His intention is to ignite deeper connections to place, people, and plants through the lens of stewardship and reciprocity.Tyler has studied with Vasant Lad, MASc, Dr. Claudia Welch, Sonia Masocco, Isla Burgess, 7song, and Frank Cook. He thanks all of his mentors for sharing life's wisdom.
Related Episodes
Episode 67: The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter
Episode 62:  How To Rewild Your Daily Life And Feel More Grounded This Winter with Micah Mortali
Any episodes on digestion, seasonal eating, or Ayurvedic lifestyle
Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

67. The Ayurvedic Guide To Building Immunity And Staying Healthy This Winter

Did you notice how many people got sick over the holidays this year? In this solo episode, Kate breaks down the Ayurvedic perspective on immunity—and it might surprise you.
Instead of focusing on antibodies and white blood cell counts, Ayurveda teaches us about Ojas—the "nutrient cream of the body" that creates resilience and protects tissues against pathogens. Kate explains why moisture is the foundation of immunity, especially in dry winter months, and why conventional approaches like green juices and cold smoothies might actually be working against you during this season.
This episode is packed with practical, actionable tools you can implement immediately: from nasal oiling and warm milk tonics to turmeric honey and skin massage protocols. Kate walks you through exactly how to create a protective barrier—both internally and externally—that keeps you robust, refreshed, and resilient all winter long.
If you're tired of getting sick every season, or if you're looking for a deeper understanding of what true immunity means, this episode offers ancient wisdom with modern application.
What We Cover
What Ojas is and why it's the foundation of immunity in Ayurveda
The critical role of moisture in creating resilience
Why dry environments destroy your immune system
How to protect your nasal passages with oil
Licorice tea for lung health and mucosal lining protection
The power of skin oiling as an immune barrier
How to move lymph and support detox pathways
Foods that build Ojas: nuts, seeds, dates, and warm milks
The Ojas milk recipe with almonds, dates, and warming spices
Turmeric honey for throat protection and immune response
Why bone broth and meat soups strengthen winter immunity
The importance of quality, spiced, warm foods over cold juices
Sleep as the ultimate immune protector
How to adapt these practices based on your constitution
Key Concepts Explained
Ojas: The "nutrient cream of the body"—a milky, protective substance that results from properly digested food and creates resilience against pathogens. It's what keeps living beings refreshed, robust, and resistant to disease.
Resilience vs. Immunity: Ayurveda focuses on making the patient stronger than the disease, rather than just fighting specific pathogens. It's about building overall robustness.
The Moisture Principle: Moisture anywhere is moisture everywhere. Keeping the body moist—especially nasal passages, lungs, skin, and digestive tract—is essential for maintaining the protective barriers that prevent illness.
Take Home Practices
Apply oil (nasya or sesame oil) to nasal passages daily, especially before going out or to gatherings
Drink licorice tea to moisturize lungs and mucosal linings
Oil your skin 1-3 times per week with warm oil massage, moving upward to support lymph
Keep your neck and chest warm with turtlenecks and scarves
Make Ojas milk: blend soaked almonds (skins removed), dates, milk of choice, and warming spices like cinnamon, cardamom, nutmeg, and dried ginger
Prepare turmeric honey (equal parts turmeric powder and honey) and take a teaspoon at first sign of sore throat
Eat warm, moist foods: soups, stews, bone broths, and spiced meals
Include Ojas-building foods: nuts, seeds, dates, warm spiced milk
Add turmeric to your cooking and drink turmeric milk or tea
Prioritize sleep above all else—it's the special sauce for immunity
Use steam, saunas, or hot showers to keep respiratory passages moist
Dry brush before oil massage to move lymph
Recipes Mentioned
Ojas Milk:
1 cup milk (dairy or plant-based—ensure plant milks are nut/seed-rich, not mostly water)
1-2 fresh Medjool dates (or other moist dates)
6-8 almonds, soaked 6-8 hours and skins removed
Warming spices: cinnamon, cardamom, nutmeg, dried ginger (any or all)
Warm milk in pot, add dates and almonds, blend with immersion blender, add spices, drink warm
 
Turmeric Milk:
8 oz warm milk of choice
1/2 - 1 teaspoon turmeric powder
Dried ginger and other warming spices
Sweeten with date or small amount of honey
Whisk and drink warm
 
Turmeric Honey:
Equal parts turmeric powder and raw honey
Mix into paste
Take 1 teaspoon at first sign of sore throat or immune challenge
Products & Resources Mentioned
Nasya oil (available at Ayurvedic Living Institute favorites page)
Sesame oil for nasal and skin application
Natural bristle dry brush
Licorice tea
Turmeric powder
Raw honey
Quality dairy or plant-based milks
Warming spices: cinnamon, cardamom, nutmeg, dried ginger
Call to Action
If this episode helped you understand immunity from a new perspective, please subscribe to Everyday Ayurveda with Kate and share it with someone who keeps getting sick. For more Ayurvedic wisdom and support, visit healwithkate.org.
Health Disclaimer
The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.
Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

66. Why Your Nervous System Is Dysregulated And How To Fix It Using Ayurveda

This week, Kate sits down with Mel Cunningham, founder of Yogi Fuel and the Integrative Ayurveda Practitioner Certification, for a groundbreaking conversation about nervous system regulation through the lens of Ayurveda.
Mel shares her remarkable journey from professional rugby player who sustained over 10 concussions to becoming a leading expert in nervous system health. Her personal experience with anxiety, panic attacks, and dysregulation led her on a healing journey that ultimately brought her to Ayurveda—the system that finally connected all the dots.
This episode demystifies nervous system regulation, moving beyond the buzzwords to offer practical, accessible tools rooted in ancient wisdom and modern neuroscience. Mel explains why so many of us yo-yo between anxious, overwhelmed states and complete shutdown, and how understanding the doshas can help us recognize our unique patterns of dysregulation.
The conversation covers everything from the surprising connection between blood sugar and false anxiety, to why protein at breakfast matters (or doesn't), to the simple act of wiggling your fingers as a powerful mobilization tool. This is Ayurveda at its most practical and accessible.
What We Cover
How brain injuries affect emotional regulation and nervous system function
The gas pedal and brake analogy for understanding sympathetic and parasympathetic states
Why we yo-yo between anxiety (Vata/Pitta) and shutdown (Kapha) states
The bidirectional relationship between digestion (Agni) and nervous system regulation
Blood sugar dysregulation as "false anxiety"
Simple morning rituals that support nervous system health
The debate about breakfast protein and exercising on an empty stomach
Why familiarity equals safety to the nervous system (and how this affects habit change)
Micro-actions like finger movements that activate the brain
How to work with clients who have the "emergency brake" on
The importance of bioindividuality in nervous system regulation
Mel's personal morning routine and wind-down practices
Guest Bio: Mel Cunningham
Mel Cunningham is the founder of Yogi Fuel and creator of the Integrative Ayurveda Practitioner Certification. A former rugby player who sustained over 10 concussions, Mel's personal journey with nervous system dysregulation led her to specialize in the intersection of Ayurveda, polyvagal theory, and neuroscience.
Mel holds a background in kinesiology and exercise physiology, and studied at Goddard College. She combines her understanding of Western nervous system science with traditional Ayurvedic wisdom to help people regulate their nervous systems and restore balance. Originally from Canada, Mel now lives in Goa, India, where she moved in 2020 and has built a thriving online practice.
Her approach emphasizes practical, accessible tools that meet people where they are, recognizing that regulation is multidimensional and deeply individual.
Website: www.yogifuel.com
Instagram: @yogifuel
Podcast: Yogi Fuel Podcast
Take Home Practices
Start your morning with tongue scraping and warm water (add lemon if it feels good)
If you feel stuck or shutdown, try wiggling your fingers or toes to gently mobilize
Notice if you're yo-yoing between anxious/overwhelmed and collapsed/exhausted states
Stabilize blood sugar to reduce "false anxiety"—ensure balanced meals with protein
Create a simple evening wind-down: calming tea and reading fiction before bed
Try an eye mask at night to block out light and improve sleep quality
If changing habits feels threatening, start with one micro-action and build slowly
Get sunlight exposure (or sit by an open window) for at least 30 minutes daily
Listen to your body about eating before exercise—honor your satmya (habitation)
Check out Kate's book: Everyday Ayurveda Cooking for a Calm, Clear Mind: https://bookshop.org/p/books/everyday-ayurveda-cooking-for-a-calm-clear-mind-100-simple-sattvic-recipes-kate-o-donnell/f3e2a5b3ba324d64?ean=9781611804478&next=t&next=t&affiliate=109887
Call to Action
If this episode helped you understand your own nervous system patterns, please subscribe to Everyday Ayurveda with Kate and share it with someone who needs to hear this message. For deeper support with nervous system regulation and Ayurvedic living, visit healwithkate.org.
Health Disclaimer
The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.
 
Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

65. How to Reset Your Digestion After the Holidays Naturally

This week, Kate delivers a solo episode packed with practical Ayurvedic tools to help you reset after the holiday season—without the restrictive yo-yo dieting that disrupts your system. She breaks down why extreme cleanses don't work in winter, shares simple warming practices that actually support digestion, and offers a compassionate approach to turning the ship around in the new year.
Kate covers warm herbal waters, the magic of kanji and kitchari, how to work with cravings instead of against them, why cold juices don't belong in winter resets, the role of ghee and licorice for winter dryness, and daily oiling as a nervous system reset.
This is a grounding, realistic episode for anyone who wants to feel better without punishing themselves in January.
What We Cover
Why yo-yo cleansing disrupts the nervous system and digestion
How to make kanji (rice gruel) and kitchari for gentle winter resets
Herbal waters that rekindle digestion: CCF tea, ginger-cumin, and licorice
Why cold juices and raw foods don't work in winter
How to work with cravings when your body is still asking for cookies
The importance of warm, cooked foods during cold weather
Oiling the skin as a tool to come back to yourself
Green soups and vegetables as seasonal cleansers
Why restriction in winter can backfire
Host Bio: Kate O'Donnell
Kate O'Donnell is an Ayurvedic practitioner, teacher, and author of four bestselling books on bringing Ayurvedic practices into modern life. She has been living and teaching Ayurveda for over 25 years and studied extensively in India. Kate is known for translating complex Ayurvedic principles into accessible, practical tools that work for real people in real kitchens.
She hosts the Everyday Ayurveda with Kate podcast and teaches online programs through healwithkate.org. Kate lives in New England and brings a grounded, honest approach to wellness that balances tradition with modern life.
Website: https://www.healwithkate.org Instagram: @everydayayurvedawithkate
Take Home Practices
Make fresh herbal water daily: CCF tea, ginger-cumin, or licorice tea
Replace dinner with kanji or kitchari for a few nights
Oil your skin before showering to nourish the nervous system
Eat warm, cooked greens and mung bean soups
Move sweets to a weekly rotation instead of daily
Skip the cold juice fast and stick with warm foods all week
Use ghee generously to counter winter dryness
Relevant Links
Heal with Kate: https://www.healwithkate.org
Everyday Ayurveda Book Series: available on Kate's website
Book mentioned: Everyday Ayurveda Guide to Self-Care (includes herbal directory and spiced water recipes)
Call to Action
If this episode helped you rethink your New Year reset, subscribe to Everyday Ayurveda with Kate and share it with someone who needs a kinder approach to January. For personalized Ayurvedic support and seasonal programs, visit healwithkate.org.
Health Disclaimer
The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.
Connect with Kate: https://www.healwithkate.org Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winterWomen's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

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-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

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-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

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-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

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-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE

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-2024Thanks to our Sponsor: Banyan BotanicalsBanyan Botanicals: https://glnk.io/kovw3/kateBitter and Bold: https://glnk.io/kovw3/kate1x5Chyavanprash Herbal Jam: https://glnk.io/kovw3/kate5xiSave 15% with code WINTERWITHKATE