Everyday Ayurveda with Kate

2d ago

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 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

Dec 10

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 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

Dec 3

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 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

Nov 26

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 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

Nov 19

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

Nov 12

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

Nov 5

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

Oct 29

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