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When was the last time anyone gave you a trophy for resting? Nobody does, and that's part of the problem. In this episode, Kate sits down with her colleague Lizzie Lasater, daughter of restorative yoga teacher Judith Hanson Lasater and co-author of Savasana: The Practice of Radical Rest, just as the Northern Hemisphere heads into its season of long nights. Lizzie is honest about why she wrote the book: not because rest comes easily, but because she is a self-described high-achieving workaholic who finds it hard. Together, she and Kate explore why teachers and students sign up for restorative training and then don't practice, why rest feels frightening, and how rest can be a stand-alone practice rather than the five minutes at the end of class. In this episode: Why Savasana is described as yoga's most powerful pose, and why the book calls rest "radical" Restorative yoga in two minutes: comfort, props, and supporting the body's own intelligence for rest You don't need props or training: resting on the floor or in a side-lying couch Savasana Hindrance one: "I'm too busy to rest," and what busyness protects us from feeling Hindrance two: "Resting is selfish," and the case that our nervous systems co-regulate each other Hindrance three: "I'm afraid of the dark," including fear of the void, of what might surface, and of death Hindrance four: "Resting means I'm lazy," and Lizzie's "inner Protestant voice" The shift from "I don't have time" to "I'm not making time" Why a spacious life needs a spacious calendar Strength and recovery as partners, not competitors How rest has become slippery in the age of phones, scrolling and AI The Savasana Summit, a five-day event starting in December Rapid-fire: Lizzie's morning, first drink of the day, and wind-down routine Take-home practices: Pause at the "I could do, do, do, or I could not" moment, and try choosing not-doing as an experiment Swap "I don't have time" for "I'm not making time" and notice what changes Protect one boundary this weekend (no email, no posting) and see what happens Try a side-lying Savasana on the couch with the pillows you already have Remember that 15 to 20 minutes of Savasana can be your whole practice for a day About Lizzie Lasater: Lizzie grew up in a yoga household (her mother has taught since 1971), began her own practice at 18, and now leads retreats and teacher trainings and an online yoga community with her mother. She studied architecture and has a master's in design, and she lives in Austria. Savasana: The Practice of Radical Rest is her first book and her mother's twelfth. Links: Lizzie Lasater: Instagram @lizzie.lasater Lasater Yoga online community and Savasana Summit registration: lasater.yoga  Savasana: The Practice of Radical Rest   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, movement, or wellness routine. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

When the weather turns dry and cold, the bowl-of-salad habit stops working. Your digestion starts asking for food that is warm, cooked, soft, and a little moist. In this solo episode, Kate answers the question “what do I actually eat?” with the quick, repeatable go-tos she uses every fall. Kate explains why fall calls for warm and moist qualities to balance the dryness and coldness of the season, and how that dryness can show up in hair, skin, nails, thirst, and sluggish elimination. Then she gets practical: three kitchen tools, three breakfasts, a prep-ahead routine, soups, pickles, protein, and simple sides, all designed for people who like homemade food but don’t want to spend hours at the stove. What we cover Why fall eating shifts toward warm, cooked, and moist foods, and what dryness can look like in the body Kate’s three fall kitchen tools: immersion blender, toaster oven, and Instant Pot (including the delay-start trick and why hers lives on the porch) The warm smoothie method: warmed milk, a rotating seed, a touch of sweetness, vanilla, ghee, and warming spices Kate’s warming spice mix: equal parts ginger and cinnamon with about a quarter part cardamom Pumpkin cacao: the variation with pumpkin puree and raw cacao (plus where protein powder fits) Why a teaspoon of ghee in breakfast keeps Kate satisfied longer Morning prep: cooking small beans (split mung or red lentils) for later Baking winter squash and sweet potatoes in batches, and the many ways to use them A hearty soup of squash, lentils or mung beans, coconut milk, and fresh ginger (stovetop or Instant Pot) Condiments that make soup satisfying: toasted pumpkin seeds with tamari, seaweed, and the wasabi pea trick Beets: pressure-cook, peel easily, and pickle in apple cider vinegar for a quick digestive-friendly condiment Baked tofu with ghee, tamari, nutritional yeast, or tahini, and the ramekin trick for softening cold ghee Baby kale and spinach as the “when I don’t know what to eat” grab-and-wilt green Seared Brussels sprouts with tamari and fresh Parmesan Swapping the water bottle for a thermos of warm, spiced cumin-coriander-fennel water 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 Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

If our food isn't "full power," will we feel full power? In this conversation, Kate talks with Pat Miletich, a UFC champion, martial arts coach, and Hall of Famer whose life mission is now soil health. Pat shares how a childhood of respiratory illness set him on a lifelong search for answers, and how that search led from human performance to the soil that grows our food and our herbal medicines. Kate and Pat explore why they see soil as a living ecosystem, how they see the diversity of microbes in soil mirroring the microbiome in our gut, and why Pat believes mineral diversity in soil matters for the plants, animals, and people who depend on it. They talk about what organic and regenerative labels may leave out, what to ask the grower at your farmers market, and what you can do whether you have a backyard, a tiny plot, or no garden at all.   What We Cover Why Kate keeps coming back to the soil, and how it connects to Ayurveda's "you are what you eat" Pat's journey from childhood illness to UFC champion to soil advocate What soil health actually means: minerals, microorganisms, and the web of relationships beneath your food How Pat compares soil biology and the human microbiome Weeds and medicinal herbs as signals of what the soil is missing Why the questions "organic?" and "regenerative?" may not be the whole story Grounding and walking barefoot: why Pat says to know your soil first Starting or renewing a backyard garden, including small plots Why Pat says flavor is a clue to nutrient density Planting a food forest of berries and fruit trees instead of purely ornamentals What to do if you don't grow your own food The farmers market question: "What was used to grow this?" Prana, vitality, and stewardship of the land Rapid-fire questions: morning prayer, first drink of the day, and a very non-standard wind-down   Take-Home Practices Ask your grower how the food was grown: herbicides, fungicides, synthetic NPK fertilizer, or truly organic If you have any space at all, plant edibles (berries, fruit trees, bushes) in place of purely ornamental plants If you practice grounding, learn what is in the soil you're standing on Notice flavor. Pat says real nutrient density tastes like something. Visit soilsaviors.org to explore Pat's Art and Science of Soil course.   About Pat Miletich Pat Miletich is a UFC champion, martial arts coach, and Hall of Famer who grew up in Bettendorf, Iowa. Following a childhood shaped by respiratory illness, he spent decades researching health, performance, and nutrition. Today his mission is soil health: regenerating the soil that grows our food and our herbal medicines. Links Soil Saviors: soilsaviors.org Cell Saviors: cellsaviors.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 Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Are apples good for you according to Ayurveda? It depends on your digestion, and on how you prepare them. In this solo episode, Kate O'Donnell explains why apples are one of the best fall foods for cooling excess heat (pitta), why a raw, crisp apple can feel hard on a cold or sensitive gut, and how to cook apples so you get all of the medicine and none of the bloat.   Kate starts with the Ayurvedic qualities of apples: cold, hard, juicy and fibrous. She explains why those qualities calm pitta and move the bowels, and why they can aggravate vata and kapha when the apple is eaten raw. Then she shares the principle behind her "Apple Madness" recipes. Knowing a food's qualities is step one. Step two is how you process it: raw or cooked, pureed, warm or cold, with or without digestive spices.   From there, it's a tour of her fall kitchen: gingered applesauce with the skins left on (pink is a feature), stewed apple compote, stuffed baked apples with cider and dried fruit, apples stir-fried in ghee, apple crisp with an oat and almond flour topping, grated-apple overnight oats and gingerbread chia pudding, a curried apple butternut squash soup, and a simple apple cup filled with nut butter and spice.   In this episode:   Why apples are a pitta-balancing fall fruit (and when they aggravate vata and kapha) The Ayurvedic qualities of apples: cold, hard, juicy, fibrous Why cooking, pureeing and warming spices change how apples digest Apple skin, pectin and the prebiotic fiber that supports gut health Why moisture and fiber make apples a gentle fall "get things moving" food Pears vs. apples, plus cooling fruits from India: custard apple, chikoo (sapote) and melons Why bananas are tricky: cool, heavy and moist (and why ripeness matters) Gingered applesauce: why cinnamon and ginger are non-negotiable Stewed apple compote and the baked apple with cider and dried fruit Ghee-sautéed apples, apple crisp, apple overnight oats and gingerbread apple chia pudding Curried apple butternut squash soup The easy "apple cup" snack, from Laura Olson A simple tip for food combining: cook fruit with spices and serve it warm   Take-home tip: If a raw apple feels cold and hard on your belly, don't skip it. Cook it, puree it, or warm it with ginger and cinnamon.   Mentioned in this episode:   Ayurveda Fall Community Cleanse, October 17–26 — 10 days of nourishing meals, daily routines and mindful practices, all online with Kate (dates are flexible if needed). Learn more and save your spot at ayurvedicliving.institute Kate's cookbooks (gingered apple butter and ghee-sautéed apples) The earlier episode on fruit digestion (search "fruit" in your podcast app)   Share your Apple Madness: Tag Kate on Instagram at @kateodonnell.ayurveda, leave a comment on your podcast platform, or email [email protected].   This podcast is for educational purposes only and is not a substitute for medical advice. Consult a qualified healthcare provider before changing your diet or wellness routine. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Are apples good for you according to Ayurveda? It depends on your digestion, and on how you prepare them. In this solo episode, Kate O'Donnell explains why apples are one of the best fall foods for cooling excess heat (pitta), why a raw, crisp apple can feel hard on a cold or sensitive gut, and how to cook apples so you get all of the medicine and none of the bloat.   Kate starts with the Ayurvedic qualities of apples: cold, hard, juicy and fibrous. She explains why those qualities calm pitta and move the bowels, and why they can aggravate vata and kapha when the apple is eaten raw. Then she shares the principle behind her "Apple Madness" recipes. Knowing a food's qualities is step one. Step two is how you process it: raw or cooked, pureed, warm or cold, with or without digestive spices.   From there, it's a tour of her fall kitchen: gingered applesauce with the skins left on (pink is a feature), stewed apple compote, stuffed baked apples with cider and dried fruit, apples stir-fried in ghee, apple crisp with an oat and almond flour topping, grated-apple overnight oats and gingerbread chia pudding, a curried apple butternut squash soup, and a simple apple cup filled with nut butter and spice.   In this episode:   Why apples are a pitta-balancing fall fruit (and when they aggravate vata and kapha) The Ayurvedic qualities of apples: cold, hard, juicy, fibrous Why cooking, pureeing and warming spices change how apples digest Apple skin, pectin and the prebiotic fiber that supports gut health Why moisture and fiber make apples a gentle fall "get things moving" food Pears vs. apples, plus cooling fruits from India: custard apple, chikoo (sapote) and melons Why bananas are tricky: cool, heavy and moist (and why ripeness matters) Gingered applesauce: why cinnamon and ginger are non-negotiable Stewed apple compote and the baked apple with cider and dried fruit Ghee-sautéed apples, apple crisp, apple overnight oats and gingerbread apple chia pudding Curried apple butternut squash soup The easy "apple cup" snack, from Laura Olson A simple tip for food combining: cook fruit with spices and serve it warm   Take-home tip: If a raw apple feels cold and hard on your belly, don't skip it. Cook it, puree it, or warm it with ginger and cinnamon.   Mentioned in this episode:   Ayurveda Fall Community Cleanse, October 17–26 — 10 days of nourishing meals, daily routines and mindful practices, all online with Kate (dates are flexible if needed). Learn more and save your spot at ayurvedicliving.institute Kate's cookbooks (gingered apple butter and ghee-sautéed apples) The earlier episode on fruit digestion (search "fruit" in your podcast app)   Share your Apple Madness: Tag Kate on Instagram at @kateodonnell.ayurveda, leave a comment on your podcast platform, or email [email protected].   This podcast is for educational purposes only and is not a substitute for medical advice. Consult a qualified healthcare provider before changing your diet or wellness routine. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

So many of you have written in asking about GLP-1s, the Ozempic class of drugs. This week Kate talks with Dr. Sheena Sooraj, chief clinical officer at Kerala Ayurveda Academy and Wellness Center, who sees clients on these medications every month. Dr. Sheena explains how GLP-1s work in the pancreas, stomach and brain, who tends to need them long term and who may be able to come off them with their doctor, and how Ayurveda supports digestion, hydration and the enjoyment of food while someone is on them. This isn't a conversation about Ayurveda versus modern medicine. It's a clinician's honest look at the pros, the cons, and where the two can work together. Stay for Kate's post-roll on the vata imbalances that can come with rapid weight loss. What We Cover What the natural GLP-1 hormone does in the body How GLP-1 medications act on the pancreas, the stomach and the brain The three groups of people Dr. Sheena sees: those postponing the medication, those managing side effects, and those hoping to come off it someday Why family history shapes whether someone may need to stay on the medication (Ayurveda calls diabetes a kulaja vyadhi, a condition with strong hereditary influence) A client story: how Ayurveda and Ozempic worked together for one busy, globe-trotting client The core conflict: Ayurveda strengthens agni, GLP-1s quiet it Why reduced thirst matters, and how to hydrate on purpose Meal timing, a lighter dinner before sunset, and easy-to-digest foods Ayurvedic support for coming off GLP-1s, including body therapies like udwartana (dry powder massage) Emotional eating, hormone transitions and weight gain across a woman's life Guilt, lost appetite and missing the joy of food, and how nasya can help Kate's post-roll: vata imbalance and dhatu kshaya (tissue depletion) during rapid weight loss Dr. Sheena's morning gratitude practice and evening wind-down routine About Dr. Sheena Sooraj Vaidya Sheena Sooraj is the Chief Clinical Officer, Ayurvedic Specialist, and Academy Faculty at Kerala Ayurveda Academy in Milpitas, California.Coming from a family with a strong Ayurvedic heritage, Vaidya Sheena developed a deep connection with Ayurveda from an early age. Her grandfather, a respected Ayurvedic physician and astrologer, played an important role in shaping her interest in and commitment to the traditional science of healing. She holds a Bachelor of Ayurvedic Medical Sciences (BAMS) from Mahatma Gandhi University, Kerala, and brings 23 years of experience in clinical practice, patient care, education, and professional training. Throughout her career, she has been dedicated to bringing the wisdom of classical Ayurvedic principles into contemporary clinical practice and wellness. As a clinician and educator, she is passionate about making Ayurveda accessible, practical, and relevant to modern healthcare and everyday life. Her work encompasses clinical care, Ayurvedic education, practitioner training, wellness program development, and community education, with a particular interest in translating traditional Ayurvedic knowledge into meaningful, evidence-informed approaches for modern health and well-being. Website:https://keralaayurveda.us/ Instagram: https://www.instagram.com/drsheenasooraj Please work with your healthcare provider and a qualified Ayurvedic practitioner before changing any medication, starting herbs, or trying nasya. Mentioned in This Episode Ayurvedic Fall Community Cleanse, October 17–26, 2026. Ten days of nourishing meals, daily routines and community support, all online with Kate. Learn more and reserve your spot at ayurvedicliving.institute 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. Never stop, start or change a prescribed medication without talking to your healthcare provider. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

So many of you have written in asking about GLP-1s, the Ozempic class of drugs. This week Kate talks with Dr. Sheena Sooraj, chief clinical officer at Kerala Ayurveda Academy and Wellness Center, who sees clients on these medications every month. Dr. Sheena explains how GLP-1s work in the pancreas, stomach and brain, who tends to need them long term and who may be able to come off them with their doctor, and how Ayurveda supports digestion, hydration and the enjoyment of food while someone is on them. This isn't a conversation about Ayurveda versus modern medicine. It's a clinician's honest look at the pros, the cons, and where the two can work together. Stay for Kate's post-roll on the vata imbalances that can come with rapid weight loss. What We Cover What the natural GLP-1 hormone does in the body How GLP-1 medications act on the pancreas, the stomach and the brain The three groups of people Dr. Sheena sees: those postponing the medication, those managing side effects, and those hoping to come off it someday Why family history shapes whether someone may need to stay on the medication (Ayurveda calls diabetes a kulaja vyadhi, a condition with strong hereditary influence) A client story: how Ayurveda and Ozempic worked together for one busy, globe-trotting client The core conflict: Ayurveda strengthens agni, GLP-1s quiet it Why reduced thirst matters, and how to hydrate on purpose Meal timing, a lighter dinner before sunset, and easy-to-digest foods Ayurvedic support for coming off GLP-1s, including body therapies like udwartana (dry powder massage) Emotional eating, hormone transitions and weight gain across a woman's life Guilt, lost appetite and missing the joy of food, and how nasya can help Kate's post-roll: vata imbalance and dhatu kshaya (tissue depletion) during rapid weight loss Dr. Sheena's morning gratitude practice and evening wind-down routine About Dr. Sheena Sooraj Vaidya Sheena Sooraj is the Chief Clinical Officer, Ayurvedic Specialist, and Academy Faculty at Kerala Ayurveda Academy in Milpitas, California.Coming from a family with a strong Ayurvedic heritage, Vaidya Sheena developed a deep connection with Ayurveda from an early age. Her grandfather, a respected Ayurvedic physician and astrologer, played an important role in shaping her interest in and commitment to the traditional science of healing. She holds a Bachelor of Ayurvedic Medical Sciences (BAMS) from Mahatma Gandhi University, Kerala, and brings 23 years of experience in clinical practice, patient care, education, and professional training. Throughout her career, she has been dedicated to bringing the wisdom of classical Ayurvedic principles into contemporary clinical practice and wellness. As a clinician and educator, she is passionate about making Ayurveda accessible, practical, and relevant to modern healthcare and everyday life. Her work encompasses clinical care, Ayurvedic education, practitioner training, wellness program development, and community education, with a particular interest in translating traditional Ayurvedic knowledge into meaningful, evidence-informed approaches for modern health and well-being. Website:https://keralaayurveda.us/ Instagram: https://www.instagram.com/drsheenasooraj Please work with your healthcare provider and a qualified Ayurvedic practitioner before changing any medication, starting herbs, or trying nasya. Mentioned in This Episode Ayurvedic Fall Community Cleanse, October 17–26, 2026. Ten days of nourishing meals, daily routines and community support, all online with Kate. Learn more and reserve your spot at ayurvedicliving.institute 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. Never stop, start or change a prescribed medication without talking to your healthcare provider. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Every year around this time, Kate notices it first in her eyes. A little heat, a little dryness, a little irritation — the same early signal, right on schedule. In this solo episode, she uses that personal example to explain one of Ayurveda's most practical seasonal concepts: sandhi, the juncture between seasons, when the body is considered most vulnerable to imbalance. Kate walks through why the accumulated heat (pitta) of summer can tip into aggravation as the weather turns — through hot, acidic foods and drinks, alcohol, iced coffee, or plain old stress — and why that aggravation shows up differently in every body. For her, it's the eyes. For someone else, it might be skin, digestion, headaches, or mood. She explains the physiology behind fall allergies, heartburn, irritability, and looser digestion, and why catching these signs now — rather than waiting two months — makes all the difference. She also covers why the incoming dryness and wind of vata season (heaters, cold air) can quietly make pitta symptoms worse, and walks through her full fall reset: oiling the skin, a simple at-home ghee nasya for the nose, bringing ghee back into meals to support digestion and detox, and leaning on naturally pacifying foods. She closes with a reminder that none of this requires doing everything at once — and an invitation to join her Ayurvedic Fall Community Cleanse if a more structured reset is what's needed. In this episode: What sandhi (the seasonal juncture) means in Ayurveda, and why the body is considered most vulnerable during it How a hot, acidic, or high-stress summer builds excess pitta — and sets up fall imbalance The early-warning signs of pitta aggravation: hot or irritated eyes, skin sensitivity or rashes, heartburn, fall allergies, loose stools, hot-natured headaches Why symptoms show up differently for everyone — and how to identify your own body's "weak link" How incoming vata (cold, dry, windy air, heaters turning on) can intensify pitta symptoms Why ghee is the star of the fall routine — for digestion, detoxification, and skin and nasal oiling How to do a simple ghee nasya (nasal oiling) at home Foods that pacify pitta this time of year: pomegranate, cranberry, coconut water, cooked greens, apples, figs, and rose hydrosol Why sitting down to eat — even for a quick snack — changes digestion Details on Kate's Ayurvedic Fall Community Cleanse, October 17–26 Mentioned in this episode: Kate's four published books on bringing Ayurveda into everyday life Ayurvedic Fall Community Cleanse — 10 days, October 17–26. Learn more and enroll at ayurvedicliving.institute 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 Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Every year around this time, Kate notices it first in her eyes. A little heat, a little dryness, a little irritation — the same early signal, right on schedule. In this solo episode, she uses that personal example to explain one of Ayurveda's most practical seasonal concepts: sandhi, the juncture between seasons, when the body is considered most vulnerable to imbalance. Kate walks through why the accumulated heat (pitta) of summer can tip into aggravation as the weather turns — through hot, acidic foods and drinks, alcohol, iced coffee, or plain old stress — and why that aggravation shows up differently in every body. For her, it's the eyes. For someone else, it might be skin, digestion, headaches, or mood. She explains the physiology behind fall allergies, heartburn, irritability, and looser digestion, and why catching these signs now — rather than waiting two months — makes all the difference. She also covers why the incoming dryness and wind of vata season (heaters, cold air) can quietly make pitta symptoms worse, and walks through her full fall reset: oiling the skin, a simple at-home ghee nasya for the nose, bringing ghee back into meals to support digestion and detox, and leaning on naturally pacifying foods. She closes with a reminder that none of this requires doing everything at once — and an invitation to join her Ayurvedic Fall Community Cleanse if a more structured reset is what's needed. In this episode: What sandhi (the seasonal juncture) means in Ayurveda, and why the body is considered most vulnerable during it How a hot, acidic, or high-stress summer builds excess pitta — and sets up fall imbalance The early-warning signs of pitta aggravation: hot or irritated eyes, skin sensitivity or rashes, heartburn, fall allergies, loose stools, hot-natured headaches Why symptoms show up differently for everyone — and how to identify your own body's "weak link" How incoming vata (cold, dry, windy air, heaters turning on) can intensify pitta symptoms Why ghee is the star of the fall routine — for digestion, detoxification, and skin and nasal oiling How to do a simple ghee nasya (nasal oiling) at home Foods that pacify pitta this time of year: pomegranate, cranberry, coconut water, cooked greens, apples, figs, and rose hydrosol Why sitting down to eat — even for a quick snack — changes digestion Details on Kate's Ayurvedic Fall Community Cleanse, October 17–26 Mentioned in this episode: Kate's four published books on bringing Ayurveda into everyday life Ayurvedic Fall Community Cleanse — 10 days, October 17–26. Learn more and enroll at ayurvedicliving.institute 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 Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

For fifteen years, Cara Brostrom has been the photographer — and co-author — behind every one of Kate's Everyday Ayurveda books. In this episode, Kate and Cara sit down together for the first time to tell the whole story: how a free PDF of five spring recipes and five photographs, made on a whim and shared on early Facebook, racked up 30,000 downloads and landed in front of an acquiring editor — and became The Everyday Ayurveda Cookbook, now a perennial classic translated into seven languages. From there, they walk book by book through the evolution of the series and Cara's own evolving relationship to the materials she was photographing: The Everyday Ayurveda Cookbook — described by Kate as "party time": bright color, Indian textiles (including Kate's own saris), and a sensory introduction to the full range of Ayurvedic tastes and foods. Everyday Ayurveda for a Calm, Clear Mind — a deliberate shift to simplicity, mirroring sattvic cooking itself, including the now-legendary challenge of making congee look photogenic. The Everyday Ayurveda Guide to Self-Care — a turn toward dravya guna, the Ayurvedic science of substance, where Cara found herself photographing milks, ghee, and medicinal substances so closely that she began ingesting and living with them herself. This is also where Cara first felt the tension of photographing plants — like neem and shatavari — that don't grow where she lives in New England, a tension that quietly started pulling her toward Western herbalism. Everyday Ayurveda for Women's Health — built around lunar and seasonal rhythms, this book took Cara out into the field across all four seasons, photographing plants like motherwort and echinacea in local gardens. It was on one of these shoots that she met the herbalist she'd go on to apprentice with for years — and it became the last book she photographed before pivoting fully into writing and herbalism. Cara also shares an early look at her forthcoming book (title still under wraps for now, expected to be announced around January), which brings together 19th-century poetry, plant lore from her own Anglo-European lineage, and present-day Western herbalism practice — including a surprising thread she's uncovered about how 19th-century New England housewife manuals centered almost entirely on digestion. The episode closes with a fun rapid-fire round: Cara's morning tongue-scraping and oil-pulling ritual, her go-to first drink of the day, and her seasonal wind-down (bare feet in the grass in summer, wood stove in winter). About Cara Brostrom: Cara Brostrom is a writer, artist, and herbalist, and co-author of The Everyday Ayurveda Cookbook, a perennial classic translated into seven languages. She is a Nautilus Book Award Gold Winner, and her creative work has been recognized by the National Endowment for the Arts. Cara holds a Master of Arts from Aberystwyth University, where she conducted practice-based research on landscape narratives, performance documentation, and the archive; her performance art and installations have been shown at festivals across the US, England, Wales, Scotland, Canada, and Finland, and her photography has appeared in group shows in Boston, New York, and San Francisco. Her words and photography have been published in The Boston Globe, Wildling Magazine, Origin, Mother Earth Living, t.e.l.l. New England, and others. She has spent many years in apprenticeship and study with master herbalists in the Northeast, and now teaches workshops on herbalism and folklore. Cara lives in Western Massachusetts. Connect with Cara: https://linktr.ee/carabros Mentioned in this episode: The Everyday Ayurveda Cookbook (co-authored by Cara Brostrom), Everyday Ayurveda for a Calm, Clear Mind, The Everyday Ayurveda Guide to Self-Care, and Everyday Ayurveda for Women's Health — all by Kate O'Donnell Hannah Marano, the herbalist Cara apprenticed with India Culinary & Nutrition Immersion, February 2027 — a 10-day immersion in Mysore. Learn more and enroll at ayurvedicliving.institute This episode is supported by: Banyan Botanicals — Triphala tablets for digestion and daily detox: https://alnk.to/bPhiKjx Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

For fifteen years, Cara Brostrom has been the photographer — and co-author — behind every one of Kate's Everyday Ayurveda books. In this episode, Kate and Cara sit down together for the first time to tell the whole story: how a free PDF of five spring recipes and five photographs, made on a whim and shared on early Facebook, racked up 30,000 downloads and landed in front of an acquiring editor — and became The Everyday Ayurveda Cookbook, now a perennial classic translated into seven languages. From there, they walk book by book through the evolution of the series and Cara's own evolving relationship to the materials she was photographing: The Everyday Ayurveda Cookbook — described by Kate as "party time": bright color, Indian textiles (including Kate's own saris), and a sensory introduction to the full range of Ayurvedic tastes and foods. Everyday Ayurveda for a Calm, Clear Mind — a deliberate shift to simplicity, mirroring sattvic cooking itself, including the now-legendary challenge of making congee look photogenic. The Everyday Ayurveda Guide to Self-Care — a turn toward dravya guna, the Ayurvedic science of substance, where Cara found herself photographing milks, ghee, and medicinal substances so closely that she began ingesting and living with them herself. This is also where Cara first felt the tension of photographing plants — like neem and shatavari — that don't grow where she lives in New England, a tension that quietly started pulling her toward Western herbalism. Everyday Ayurveda for Women's Health — built around lunar and seasonal rhythms, this book took Cara out into the field across all four seasons, photographing plants like motherwort and echinacea in local gardens. It was on one of these shoots that she met the herbalist she'd go on to apprentice with for years — and it became the last book she photographed before pivoting fully into writing and herbalism. Cara also shares an early look at her forthcoming book (title still under wraps for now, expected to be announced around January), which brings together 19th-century poetry, plant lore from her own Anglo-European lineage, and present-day Western herbalism practice — including a surprising thread she's uncovered about how 19th-century New England housewife manuals centered almost entirely on digestion. The episode closes with a fun rapid-fire round: Cara's morning tongue-scraping and oil-pulling ritual, her go-to first drink of the day, and her seasonal wind-down (bare feet in the grass in summer, wood stove in winter). About Cara Brostrom: Cara Brostrom is a writer, artist, and herbalist, and co-author of The Everyday Ayurveda Cookbook, a perennial classic translated into seven languages. She is a Nautilus Book Award Gold Winner, and her creative work has been recognized by the National Endowment for the Arts. Cara holds a Master of Arts from Aberystwyth University, where she conducted practice-based research on landscape narratives, performance documentation, and the archive; her performance art and installations have been shown at festivals across the US, England, Wales, Scotland, Canada, and Finland, and her photography has appeared in group shows in Boston, New York, and San Francisco. Her words and photography have been published in The Boston Globe, Wildling Magazine, Origin, Mother Earth Living, t.e.l.l. New England, and others. She has spent many years in apprenticeship and study with master herbalists in the Northeast, and now teaches workshops on herbalism and folklore. Cara lives in Western Massachusetts. Connect with Cara: https://linktr.ee/carabros   Mentioned in this episode: The Everyday Ayurveda Cookbook (co-authored by Cara Brostrom), Everyday Ayurveda for a Calm, Clear Mind, The Everyday Ayurveda Guide to Self-Care, and Everyday Ayurveda for Women's Health — all by Kate O'Donnell Hannah Marano, the herbalist Cara apprenticed with India Culinary & Nutrition Immersion, February 2027 — a 10-day immersion in Mysore. Learn more and enroll at ayurvedicliving.institute This episode is supported by: Banyan Botanicals — Triphala tablets for digestion and daily detox: https://alnk.to/bPhiKjx Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Did you know the moon moves through a full cycle — dark to full and back again — in about 28 days, which is also the length of the average menstrual cycle? In this solo episode, Kate explores lunar rhythms: one of her favorite topics, and a subject she covers in Chapter 9 of her book Everyday Ayurveda for Women's Health. Ayurveda already asks us to live in tune with daily rhythms (sun up, sun down) and seasonal rhythms (what grows and changes through the year). The lunar rhythm sits alongside both of these — a roughly two-week arc of waxing energy followed by a two-week arc of waning energy, repeating all month long. Kate explains why attuning to this cycle matters for everyone, not just people who menstruate: it connects us to something larger than our day-to-day worries, and it offers a built-in, nature-guided balance of activity and rest that modern "always-on" life tends to erase. Kate walks through the physical logic, too — the same gravitational pull that raises ocean tides and draws moisture into topsoil (which is why farmers plant near the full moon) also affects the water element in our own bodies, which is part of why energy can feel more "juicy" as the moon waxes. She maps out what to focus on during each phase: building, moving, and socializing during the waxing moon; celebrating, baking, and gathering at the full moon; tapering down and finishing projects during the waning moon; and resting, self-care, and simplifying food at the new moon. She also addresses how this maps — or doesn't — onto an individual menstrual cycle, and what to prioritize if the two aren't in sync. In this episode: Why Ayurveda pairs daily, seasonal, and lunar rhythms together The uncanny overlap between the ~28-day lunar cycle and the average menstrual cycle Two reasons lunar attunement is grounding, even for those no longer menstruating How the moon's pull on water explains tides, farming by the full moon, and feeling "juicier" What to prioritize during the waxing moon: movement, socializing, starting projects Full moon practices: celebration, baking, making ghee, growing sprouts Waning moon practices: finishing projects, tapering activity, simplifying meals New moon practices: rest, self-care, and the traditional practice of fasting Whether to follow your menstrual cycle or the moon's cycle when the two don't align How to start tracking your own patterns over the next several months Mentioned in this episode: Kate's book, Everyday Ayurveda for Women's Health (Chapter 9), which includes recipes for the soups and treats referenced in this episode.  Have you noticed your own patterns with the moon? Kate would love to hear about it — leave a comment or send her a message. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Did you know the moon moves through a full cycle — dark to full and back again — in about 28 days, which is also the length of the average menstrual cycle? In this solo episode, Kate explores lunar rhythms: one of her favorite topics, and a subject she covers in Chapter 9 of her book Everyday Ayurveda for Women's Health. Ayurveda already asks us to live in tune with daily rhythms (sun up, sun down) and seasonal rhythms (what grows and changes through the year). The lunar rhythm sits alongside both of these — a roughly two-week arc of waxing energy followed by a two-week arc of waning energy, repeating all month long. Kate explains why attuning to this cycle matters for everyone, not just people who menstruate: it connects us to something larger than our day-to-day worries, and it offers a built-in, nature-guided balance of activity and rest that modern "always-on" life tends to erase. Kate walks through the physical logic, too — the same gravitational pull that raises ocean tides and draws moisture into topsoil (which is why farmers plant near the full moon) also affects the water element in our own bodies, which is part of why energy can feel more "juicy" as the moon waxes. She maps out what to focus on during each phase: building, moving, and socializing during the waxing moon; celebrating, baking, and gathering at the full moon; tapering down and finishing projects during the waning moon; and resting, self-care, and simplifying food at the new moon. She also addresses how this maps — or doesn't — onto an individual menstrual cycle, and what to prioritize if the two aren't in sync. In this episode: Why Ayurveda pairs daily, seasonal, and lunar rhythms together The uncanny overlap between the ~28-day lunar cycle and the average menstrual cycle Two reasons lunar attunement is grounding, even for those no longer menstruating How the moon's pull on water explains tides, farming by the full moon, and feeling "juicier" What to prioritize during the waxing moon: movement, socializing, starting projects Full moon practices: celebration, baking, making ghee, growing sprouts Waning moon practices: finishing projects, tapering activity, simplifying meals New moon practices: rest, self-care, and the traditional practice of fasting Whether to follow your menstrual cycle or the moon's cycle when the two don't align How to start tracking your own patterns over the next several months Mentioned in this episode: Kate's book, Everyday Ayurveda for Women's Health (Chapter 9), which includes recipes for the soups and treats referenced in this episode. Have you noticed your own patterns with the moon? Kate would love to hear about it — leave a comment or send her a message. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Ever leave the doctor's office feeling like you didn't get to say what you actually needed to say? In this episode, Kate sits down with Dr. Elizabeth Bostock — a practicing OBGYN for 30 years, a yogi, an Ayurvedic counselor, and a contributor to Kate's book Everyday Ayurveda for Women's Health — to talk about self-advocacy in the doctor's office, especially around perimenopause and menopause. Dr. Bostock shares what she's seen across three decades and hundreds of thousands of patients: the number one thing women tell her is that they haven't felt heard. She and Kate break down how symptoms shift by decade, why perimenopause often starts quietly in the late 30s, and why menopause care doesn't end at menopause — it extends through your entire life. Dr. Bostock offers a simple set of questions to bring into any appointment, explains when and how to ask for a referral, and makes the case for symptom tracking (with pen and paper, an app, or your wearable data) so you can walk in prepared instead of going blank. The conversation also covers the current, more nuanced understanding of hormone therapy — where the evidence is strong, where it isn't yet, and why the framing of "who do you want to be at 80" matters more than chasing a number on a chart. They talk through the cost and insurance side of hormone therapy and physical therapy too, plus Dr. Bostock's take on movement: it should be fun, and it's never too late to start. In this episode: Why "I haven't been heard" is the most common thing patients tell Dr. Bostock How symptoms and health priorities shift decade by decade, from the teens through the 80s Why menopause care is really a lifelong conversation, not a single life stage Three questions to bring to your next doctor's visit — and a fourth for sexual health What to do (and say) if your provider isn't the right fit Why tracking symptoms — on paper, in an app, or via wearables — changes the conversation with your doctor The most common perimenopause and menopause symptoms, including lesser-known ones like formication and early joint pain A clearer, more current look at menopause hormone therapy (MHT): where it helps most, and the guidance on timing How family health history (and the Ayurvedic idea of prakriti) plays into these decisions The "menopausal Barbie" trend and GLP-1s: Dr. Bostock's honest take Why she thinks of physical activity as play, not a prescription Navigating cost: hormone therapy affordability, generic options, and why physical therapy access is still a gap Dr. Bostock's morning and evening routines, including her "Jamba Juice" anti-inflammatory tonic About Dr. Elizabeth Bostock: Elizabeth is a practicing OBGYN, yogi, Ayurvedic counselor, and women's health leader and advocate who believes that combining medical traditions in a "yes, and" way gives the best of all worlds. She weaves together real science and human living to explore how we all live healthier, happier, more contented lives — and is a fierce advocate for helping people figure out who they are, find their path forward, and speak up for themselves. Connect with Dr. Bostock: Instagram: instagram.com/empoweredwomanshealthmd YouTube: youtube.com/empoweredwomanshealthmd LinkedIn: linkedin.com/elizabethbostock Substack: substack.com/@elizabethbostockmdphd Mentioned in this episode: Everyday Ayurveda for Women's Health by Kate O'Donnell — paperback edition releases September 16 The Menopause Society (provider directory and patient resources) The American College of Obstetricians and Gynecologists (ACOG) Mayo Clinic (patient education resources) GoodRx and Cost Plus Drugs (referred to in conversation as "Mark Cuban Pharmacy") for prescription discounts Dr. Bostock's "Jamba Juice" tonic: whole lemon, ginger, turmeric, star anise, and cayenne, simmered and blended Dr. Bostock's current read: The Empire of Gold A preview of an upcoming episode on GLP-1s, out in two weeks This episode is supported by: Banyan Botanicals — Triphala tablets for digestion and daily detox. Get it here: https://alnk.to/bPhiKjx 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 — including regarding hormone therapy — before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx

Ever leave the doctor's office feeling like you didn't get to say what you actually needed to say? In this episode, Kate sits down with Dr. Elizabeth Bostock — a practicing OBGYN for 30 years, a yogi, an Ayurvedic counselor, and a contributor to Kate's book Everyday Ayurveda for Women's Health — to talk about self-advocacy in the doctor's office, especially around perimenopause and menopause. Dr. Bostock shares what she's seen across three decades and hundreds of thousands of patients: the number one thing women tell her is that they haven't felt heard. She and Kate break down how symptoms shift by decade, why perimenopause often starts quietly in the late 30s, and why menopause care doesn't end at menopause — it extends through your entire life. Dr. Bostock offers a simple set of questions to bring into any appointment, explains when and how to ask for a referral, and makes the case for symptom tracking (with pen and paper, an app, or your wearable data) so you can walk in prepared instead of going blank. The conversation also covers the current, more nuanced understanding of hormone therapy — where the evidence is strong, where it isn't yet, and why the framing of "who do you want to be at 80" matters more than chasing a number on a chart. They talk through the cost and insurance side of hormone therapy and physical therapy too, plus Dr. Bostock's take on movement: it should be fun, and it's never too late to start. In this episode: Why "I haven't been heard" is the most common thing patients tell Dr. Bostock How symptoms and health priorities shift decade by decade, from the teens through the 80s Why menopause care is really a lifelong conversation, not a single life stage Three questions to bring to your next doctor's visit — and a fourth for sexual health What to do (and say) if your provider isn't the right fit Why tracking symptoms — on paper, in an app, or via wearables — changes the conversation with your doctor The most common perimenopause and menopause symptoms, including lesser-known ones like formication and early joint pain A clearer, more current look at menopause hormone therapy (MHT): where it helps most, and the guidance on timing How family health history (and the Ayurvedic idea of prakriti) plays into these decisions The "menopausal Barbie" trend and GLP-1s: Dr. Bostock's honest take Why she thinks of physical activity as play, not a prescription Navigating cost: hormone therapy affordability, generic options, and why physical therapy access is still a gap Dr. Bostock's morning and evening routines, including her "Jamba Juice" anti-inflammatory tonic About Dr. Elizabeth Bostock: Elizabeth is a practicing OBGYN, yogi, Ayurvedic counselor, and women's health leader and advocate who believes that combining medical traditions in a "yes, and" way gives the best of all worlds. She weaves together real science and human living to explore how we all live healthier, happier, more contented lives — and is a fierce advocate for helping people figure out who they are, find their path forward, and speak up for themselves. Connect with Dr. Bostock: Instagram: instagram.com/empoweredwomanshealthmd YouTube: youtube.com/empoweredwomanshealthmd LinkedIn: linkedin.com/elizabethbostock Substack: substack.com/@elizabethbostockmdphd Mentioned in this episode: Everyday Ayurveda for Women's Health by Kate O'Donnell — paperback edition releases September 16 The Menopause Society (provider directory and patient resources) The American College of Obstetricians and Gynecologists (ACOG) Mayo Clinic (patient education resources) GoodRx and Cost Plus Drugs (referred to in conversation as "Mark Cuban Pharmacy") for prescription discounts Dr. Bostock's "Jamba Juice" tonic: whole lemon, ginger, turmeric, star anise, and cayenne, simmered and blended Dr. Bostock's current read: The Empire of Gold A preview of an upcoming episode on GLP-1s, out in two weeks This episode is supported by: Banyan Botanicals — Triphala tablets for digestion and daily detox. Get it here: https://alnk.to/bPhiKjx 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 — including regarding hormone therapy — before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.org Culinary Training in India https://ayurvedicliving.institute/ayurvedic-culinary-nutrition-training Fall Cleanse https://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024 Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-india Thanks to our Sponsors: Banyan Botanicals https://alnk.to/eOQb34q Triphala Support: https://alnk.to/bPhiKjx