Welcome to Everyday Ayurveda, a podcast by Kate O’Donnell, renowned Ayurvedic practitioner, bestselling author, and founder of the Ayurvedic Living Institute. Join Kate as she demystifies the ancient wisdom of Ayurveda and translates it into practical, everyday practices for modern living.
In each episode, Kate shares her deep knowledge and personal experiences from over two decades of studying Ayurveda in India. Whether you’re new to Ayurveda or a seasoned practitioner, you’ll discover valuable insights on diet, lifestyle, self-care, and holistic health.
Everyday Ayurveda is your go-to resource for integrating the timeless principles of Ayurveda into your daily routine, fostering a life of balance, health, and happiness. Subscribe now and start your journey towards radiant well-being with Kate O’Donnell.
Listen, learn, and transform with Everyday Ayurveda – because true health begins with the choices we make every day.
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34. How to Reverse Cognitive Decline: A New Integrative Approach
Season 1 · Episode 34
Wednesday, May 28, 2025 • Duration 57:30
Metabolic flexibility might just be the missing link between your digestion and your cognition. In this illuminating episode, Kate O’Donnell is joined by Dr. Scott Blossom, a licensed acupuncturist and integrative medicine practitioner who has studied with Ayurveda legend Dr. Robert Svoboda and is certified in Dr. Dale Bredesen’s ReCODE Protocol for cognitive health.
Together, they explore the rising rates of Alzheimer’s and cognitive decline—especially among women—and uncover what the science is showing us about the root causes. From the microbiome to mitochondrial function, sleep cycles to fasting windows, this conversation will expand how you think about your own brain health, metabolism, and daily choices.
Whether you’ve watched a loved one go through dementia, you’re noticing memory changes in yourself, or you just want to be proactive, this conversation will give you tangible, evidence-informed Ayurvedic strategies for supporting brain longevity.
What You’ll Learn:
Why two-thirds of Alzheimer’s patients are women—and what you can do about it.
The six primary causes of cognitive decline
What “metabolic flexibility” really means and how to regain it
The role of the microbiome in brain health (yes, even your mouth and sinuses!)
How fasting, sleep, and sugar impact cognition
Scott’s protocol for working with early markers of dementia
Ayurvedic tools to support cognitive vitality in perimenopause and beyond
About the Guest: Dr. Scott Blossom
Scott Blossom has integrated Traditional Chinese Medicine (TCM), Āyurveda, Yoga somatics, and evidence-based nutrition into his clinical practice and educational offerings for over 25 years. He is certified in Dr. Dale Bredesen’s ReCODE Protocol, a revolutionary method for reversing cognitive decline, and currently works with clients using a precision medicine approach to metabolic and neurological health.
He studied closely with Dr. Robert Svoboda and yoga master Shandor Remete and has served on the faculty of the Kripalu School of Āyurveda since 2008.
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.
33. Natural PMS Solutions: Ayurvedic Strategies for a Healthy Cycle
Season 1 · Episode 33
Wednesday, May 21, 2025 • Duration 34:17
Kate O'Donnell unpacks Ayurvedic insights into PMS, explaining how Vata, Pitta, and Kapha imbalances manifest as period problems. Listeners will learn how to identify doshic imbalances causing PMS symptoms, practical remedies for each type, and why tracking symptoms can help restore balance. Kate shares how subtle lifestyle adjustments can transform the menstrual experience and offers clear guidance for bringing harmony to each phase of the cycle.
In This Episode, You'll Learn:
Ayurvedic perspectives on Vata, Pitta, and Kapha PMS symptoms.
How to recognize doshic imbalances in your menstrual cycle.
Practical Ayurvedic remedies for each type of PMS.
The importance of tracking symptoms for understanding your cycle.
Lifestyle and dietary tips to support menstrual health.
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.
24. Moving Through Grief: Insights from a leading Ayurveda Expert
Season 1 · Episode 24
Wednesday, March 19, 2025 • Duration 01:05:04
Grief is more than an emotional experience—it leaves its imprint on the body, digestion, and overall health. In this deeply personal episode, host Kate O’Donnell speaks with Ayurvedic doctor Sweta Vikram, author of The Loss That Binds Us, about how Ayurveda helps us process grief. Kate shares her own journey of loss after her father’s passing, while Sweta discusses how grief manifested physically and emotionally after the sudden deaths of her father and father-in-law. Together, they explore Ayurvedic practices that support the digestion of emotions and movement of grief through the body.
From understanding how grief shows up in digestion and tongue diagnosis to setting boundaries and finding rituals that honor lost loved ones, this episode offers compassionate wisdom and actionable steps for navigating loss.
Topics Covered in This Episode:
• The connection between digestion and grief in Ayurveda
• How grief manifests physically in the body (inflammation, digestion, immune system)
• Ayurvedic breathwork practices for processing emotions
• The importance of setting boundaries and creating space for healing
• Movement and mindful rituals for emotional release
• How unprocessed emotions turn into toxicity (Ama) in the body
• The role of nature, journaling, and solo walks in grief processing
• Ayurvedic insights into different grief responses based on doshas
Guest Bio:
Sweta Vikram is an Ayurvedic doctor, author, and mindfulness coach specializing in holistic well-being. Her latest book, The Loss That Binds Us, offers 108 actionable ways to process grief and loss. With a background in both Western and Eastern healing modalities, Sweta integrates Ayurveda, yoga, and mindfulness into her grief coaching practice, helping individuals navigate loss in a deeply compassionate and sustainable way.
23: Ayurveda on Protein: Bottom Line - It’s Not About the Grams
Season 1 · Episode 23
Wednesday, March 12, 2025 • Duration 33:04
In this solo episode of Everyday Ayurveda, Kate unpacks one of the most frequently asked questions: How much protein do I actually need? But instead of following mainstream nutrition trends, she offers an Ayurvedic approach — one that moves beyond counting grams to understanding the role of protein as a grounding, nourishing force in the body.
She discusses how dietary needs shift with age, why protein consumption isn’t a one-size-fits-all equation, and how the imbalance between sugar and protein in modern diets has led to confusion about what our bodies truly need. Whether you’re vegetarian, a lifelong meat eater, or somewhere in between, Kate shares insights on choosing the right sources of protein, optimizing digestion, and using food as a way to create balance, not stress.
What You’ll Learn in This Episode:
• The Ayurvedic perspective on protein and why it’s about more than numbers
• How sugar has shaped modern protein consumption (and why it matters)
• The role of elements in food and why balance is key
• Best sources of protein for midlife and beyond
• Why digestion matters more than the amount of protein
• Kate’s personal story of discovering protein’s impact on her body
• Practical tips for integrating more grounding foods into your diet
22: The Truth About Panchakarma: Detox, Digestion & Healing
Season 1 · Episode 22
Wednesday, March 5, 2025 • Duration 46:31
Welcome to another episode of Everyday Ayurveda with Kate O’Donnell! Today, we’re diving into the wisdom of Ayurveda with special guest Salila Sukumaran, a generational Ayurveda practitioner from Kerala, India, now based in the San Francisco Bay Area. Salila is a practitioner, educator, chef, and yogi. In this episode, she shares her incredible journey of rediscovering Ayurveda after struggling with infertility and how she helps others integrate Ayurvedic principles into their modern lives.
If you’ve ever wondered how to make Ayurveda work for you—whether you’re balancing digestion, exploring Panchakarma, or looking for at-home wellness hacks—this conversation is for you.
In This Episode, We Cover:
✔️ How to adapt Ayurveda for modern living, no matter where you are
✔️ The power of food as medicine & how to substitute Ayurvedic ingredients in the U.S.
✔️ Simple at-home hacks for Ayurvedic cleansing (even if you don’t have a sauna!)
✔️ The difference between everyday detoxing and deep Panchakarma therapies
✔️ The role of oiling in Ayurveda for stress relief, longevity, and self-care
✔️ The ancestral wisdom behind digestion, hormonal health, and menopause support
✔️ How small, consistent practices can completely transform your health
21: Spring Into Balance: Ayurvedic Insights for a Spring Seasonal Cleanse
Season 1 · Episode 21
Wednesday, February 26, 2025 • Duration 42:47
Today, we are following up on seasonal cleansing, exploring the seasonal shift into spring, known as RituCharya.
In this episode, we dive into how RituCharya impacts the body and share Ayurvedic insights on maintaining and optimizing your health and thriving throughout the shift.
Stay tuned to learn what happens to the body as we transition from winter to spring. You will certainly not want to miss this!
Spring and Ayurvedic Balance
In Ayurveda, spring is considered a time of renewal and cleansing, a season associated with the air and ether elements. These elements are cool, light, and dry, which can bring about an imbalance of vatadosha (air and ether), leading to dryness, restlessness, and feeling ungrounded. Focus on practices and foods that nourish and ground the body during this time.
How Seasonal Changes Affect the Body
Our bodies change as the seasons shift from the heavier, cooler winter months to lighter, warmer spring days. In Ayurveda, this is a time for detoxification and replenishment, as the accumulated toxins (ama) that build up in the body during the colder months are ready to be flushed out. This is also when the digestive fire (agni) can become sluggish, so reset and enhance the digestive system to promote balance.
What to Eat and Avoid in Spring
During spring, choose foods that are light, fresh, and easy to digest to support detoxification. Incorporate bitter, astringent, and pungent tastes in your meals to balance any excess kapha (earth and water) that may accumulate during this time.
Food Recommendations for Spring:
Consume: Light grains (quinoa, barley), leafy greens, sprouts, and seasonal vegetables like asparagus, artichokes, and carrots. These foods help support the digestive process and clear excess mucus or congestion.
Avoid: Heavy, oily, and rich foods, as well as dairy and sugary foods, which can aggravate kapha and hinder detoxification.
20: Embracing Life’s Transformations: Yoga, Resilience, and Self-Discovery with Harmony Slater
Season 1 · Episode 20
Wednesday, February 12, 2025 • Duration 01:09:04
I am delighted to have my dear friend Harmony Slater on the podcast with me today. Harmony is one of the most honest and down-to-earth people I know and one of the most advanced yoga practitioners in the world. She and I share a history of traveling to India over the last 20 years to deepen our yoga practices.
Harmony is a powerhouse with a great sense of humor. She is a mom, a National Board-Certified Life and Business Coach, a Spinal Energetics practitioner, and a yoga teacher. In this episode, we dive into her daily routines, the evolution of yoga over 25 years, and what it feels like to navigate aging and transformative personal work.
Stay tuned. You will not want to miss this deep and meaningful conversation with Harmony Slater.
Yoga Background
Her studies in philosophy and Eastern religions shaped Harmony's early understanding of yoga. She first encountered yoga in 1995 and experimented casually by attending classes here and there. Back then, she viewed yoga as a spiritual practice, a set of physical and meditative tools to connect with the divine reality or self-awareness. After nearly 25 years of practice, however, she describes yoga as far more than tools or practices. It has evolved into a way of being for her, shaping how she interacts with herself, others, and the world around her.
Navigating Life Transitions with Yoga
Yoga acts as a bridge, connecting the calm of inner stillness with the challenges of everyday life. Regular practice builds resilience and cultivates discipline, which you can apply to everyday responsibilities like making breakfast, driving kids to school, or managing work. Over time, yoga becomes less about long, immersive sessions and more about adapting its principles to the rhythm of life, enabling practitioners to approach challenges with grace and presence.
Facing Identity and Letting Go of Achievement
Yoga provides an opportunity to explore the identity beyond external accomplishments as the process involves confronting emotions, navigating uncertainties, and embracing shifts in self-perception. Harmony turned to spiritual coaching to support her yoga journey, incorporating somatic awareness and energy work to foster greater self-understanding.
19: The Synergy of Nourishment: Cultivating Resilience and Balance Through Ayurveda with Christine Eck
Season 1 · Episode 19
Wednesday, January 29, 2025 • Duration 58:10
I am excited to welcome Christine Eck, a dedicated postpartum caregiver, specialist, and Ayurvedic practitioner, as my guest. Christine founded the Center for Sacred Window Studies, an organization at the forefront of reviving traditional, conscious care for the postpartum period. She believes that prioritizing support for caregivers and promoting holistic healing for birthing individuals is the key to meaningful change. Since founding the center, she has certified hundreds of conscious postpartum caregivers and fostered a thriving alumni and professional community.
In this episode, we explore nourishment for postpartum mothers and their caregivers. We look at ways to support new mothers with their postpartum digestive health, much like the care required for supporting digestion after taking antibiotics, and offer plenty of valuable insights beyond postpartum care as we dive into the aspects of postpartum digestive rehabilitation that support post-surgery recovery or illnesses affecting the digestive system. We also provide a wealth of practical knowledge as Christine and I share our favorite kitchen tools, simple recipes for digestive recovery, and tips for organizing a meal train to support a postpartum family.
Christine is a leading advocate for compassionate change in caregiving and supporting new families. Join us! There is much to learn and apply, even for listeners not connected to the postpartum community.
The Impact of Postpartum Changes on Digestion
The postpartum period is like a blowout for the body, especially for the vatadosha, which governs movement and space. The transition after childbirth causes a digestive disruption due to the shifts in physical and energetic space. The key is to ground vata to restore digestion and return the body to a balanced state.
Ayurveda and Postpartum Digestion
Ayurveda highlights that the digestive fire is low postpartum, making it challenging to process complex foods. Simple, easy-to-digest meals are best, as they gradually allow the body to regain its digestive capacity without adding stress. Ayurveda recommends light, nourishing foods that are easy to digest, like rice soups and porridge.
18: Unlock the Power of Ayurveda – Timeless Wellness Secrets for Modern Living with Nidhi Pandya
Season 1 · Episode 18
Wednesday, January 15, 2025 • Duration 47:30
Today, I am delighted to welcome Nidhi Pandya, an Ayurvedic doctor and the author of the soon-to-be-released book Your Body Already Knows, to explore the interconnection between Ayurveda, yoga, and mindful living.
In this insightful episode, Nidhi dives into her journey of growing up immersed in ancient Ayurvedic traditions. She shares the profound wisdom of those principles and explains how she has woven them into her personal and professional life.
Join us for Nidhi’s heartfelt stories and actionable insights highlighting the relevance of Ayurveda in modern-day life.
Early Immersion in Ayurveda
Nidhi grew up in a large family in India, where Ayurveda was an intrinsic part of life, taught through rhythms and logic rather than explicit instructions. Her grandfather, an Ayurvedic healer, influenced her upbringing, and she learned to observe subtle connections between body, mind, and environment. That foundation sparked her curiosity about human behavior and health.
Formal Training and Unique Education Path
In her early twenties, she moved to the U.S. and pursued formal Ayurvedic education despite the skepticism of her family. She studied at a rare Gurukul-style institution that offered intensive classes led by top educators from Pune’s Tilak Ayurveda Mahavidyalay. That rigorous, classical training complemented her experience of Ayurveda and shaped her understanding of the science.
Transition to Empowering Practice
After initially practicing Ayurveda in a prescriptive manner and becoming disillusioned with the dependency it created among her clients, she transitioned to teaching principles of self-evaluation and empowerment, helping people to integrate Ayurvedic practices into their lives sustainably.
Ayurveda Across Life Stages and Contexts
Ayurvedic practices shift with age and lifestyle demands. Regardless of the external circumstances, everyone faces internal battles, which Ayurveda can help address. Nidhi encourages integrating small, meaningful daily practices to prevent individuals from carrying their unresolved stress into the future.
17: Connecting with Reality through the Magic of Ayurveda
Season 1 · Episode 17
Wednesday, January 1, 2025 • Duration 31:14
Happy New Year everyone!
We have an incredible lineup of guests and topics planned for 2025 to share how the wisdom of Ayurveda can support our mental, physical, and spiritual well-being.
The most significant aspect of Ayurveda for me has always been its spiritual dimension and how it helps us foster a more meaningful connection with the hidden dimensions of life. Setting my intentions for this year, I find myself drawn more toward the unseen aspects of life and the magic that lies in the day-to-day instead of focusing on manifesting things of a physical nature.
Join me for a solo episode where I explore the idea of magic, what it means, how it manifests, and why it matters.
Resolutions that Flow with the Current of Life
Instead of following a rigid checklist approach to writing New Year resolutions, try embracing the flow of life, accepting its unpredictability, and noticing the magic all around us. Exploring the deeper reasons behind your intentions will allow you to create goals with greater authenticity and meaning.
Embracing the Phases of Life
Life moves through different seasons, each with its unique focus and priorities. In a phase fuelled by the energy of Mars, for example, we might feel more driven to take action, pursue goals, and achieve outward success. During those times, even those of us on a spiritual journey might find it helpful to lean into physical anchors, like our home, relationships, or financial stability, as those tangible aspects give us a solid foundation while allowing our personal and spiritual growth to flourish.
Balancing the Spiritual and the Practical
Although deep spiritual practices help us become more aware of and connected to the subtle energies surrounding us, we must also stay grounded in the physical world, as that balance allows our spiritual wisdom to guide us in practical matters while supporting our growth in all areas of life.
use code KATEPK2025 for $500 off when you book a panchakarma retreat
Call to Action:
If you or someone you know is navigating grief, take a moment to pause and listen to your body. Share this episode with a friend who may need support, and consider implementing one of the practices shared today.
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.
Mentioned in this episode:
This episode is sponsored by our friends at Sohum Healing Resort
https://sohumhealing.com/ use code KATEPK2025 for $500 off when you book a panchakarma retreat
Love the show? Leave a review! And if you’re curious about deepening your Ayurvedic practice, subscribe and stay tuned for more solo episodes and expert interviews.
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.
Hydration: Drinking warm water with lemon and herbal teas, such as ginger or peppermint, can help stimulate digestion and cleanse the body.
Movement and Detoxification
Physical activity is essential in spring to help the body release toxins and increase circulation. Ayurvedic practices suggest regular, gentle exercises that promote flexibility and detoxification, like yoga, walking, or swimming.
The Spiritual Connection
Spring is also a time to connect spiritually with nature. In Ayurveda, it is believed that the energy of the earth and the cosmos influences our internal balance. Spending time outdoors, meditating, or practicing mindful breathing exercises can help you reconnect with yourself and the environment around you, as those can help calm the restless mind and restore inner harmony.
Community Cleanse
The community cleanse spans 10 days. Participants begin with three days of eliminating inflammatory foods like coffee, alcohol, and peanut butter. They then move to only kitchari for five days and end with a reintegration phase where regular foods are slowly reintroduced. The community cleanse helps individuals understand how their bodies react to cleansing and adapt accordingly.
Benefits and Body Therapies
The spring cleanse provides a foundation for transitioning to a more balanced spring diet with lighter vegetables. People going through the cleanse usually experience relief from any digestive issues. Apart from diet, participants often engage in body therapies, like oil massages and invigorating exercises, to help their bodies emerge naturally into spring.
Important Considerations for Cleansing
Cleansing is not appropriate during pregnancy, breastfeeding, or recovery from illness or injury, as cleansing can weaken the body temporarily. While cleansing, reduce your stress and responsibilities to allow your body the space to detoxify fully.
Post-Cleanse and Nourishment
The spring cleanse is a preventative routine to strengthen the body against potential imbalances or diseases. After completing the cleanse, nourish your body with wholesome, unprocessed foods to support any changes you have made. The tissues in the body will absorb whatever you consume, so focus on nutrient-dense foods to gain maximum benefit from the cleanse.
Yoga brings awareness to previously ignored parts of the body and mind, releasing stored emotions and patterns. While early stages of practice feel transformational, long-term practice leads to subtler but equally profound insights.
Yoga and the Trance State
Practicing Ashtanga Yoga often creates a trance state, where the yoga practitioner experiences deep focus and heightened sensations. Many yoga practitioners wish they could remain in that state but recognize the importance of integrating yoga lessons into everyday life.
Building Resilience Through Discipline
A regular yoga practice builds resilience and consistency. The discipline of showing up on the mat daily teaches practitioners how to handle challenges in other areas of life, allowing them to approach life steadily, even when unable to dedicate much time to yoga practices.
Running a Business as a Spiritual Path
For yoga teachers, running a business can be an opportunity for growth and self-discovery. Building a business forces practitioners to examine their internal blocks and align their work with a deeper purpose of serving others.
Confronting Ego and Fear
Harmony highlights the importance of addressing the ego and nervous system responses when taking risks. Despite some philosophical perspectives that ego and fear are not real, the nervous system still reacts as if they are. By unpacking those emotions and patterns, individuals can integrate their fear and anxieties, reducing their power. That allows for conscious living and overcoming self-imposed limitations, particularly regarding finances and self-worth.
Bridging Practice and Life
For Kate and Harmony, years of intense yoga training and frequent trips to India have shaped how they connect with themselves and their reality. The ongoing mindfulness practice of balancing awareness between the ego and a greater sense of self helps them navigate their daily challenges and maintain their perspective in stressful situations.
Adapting Routines for Changing Lives
Her yoga and pranayama practices have evolved since Harmony became a mother. Her routine once consisted of structured four-hour morning practices, but she now adjusts it to suit the needs of her family. She incorporates meditation, pranayama, and yoga at different times throughout the day, focusing on self-compassion and flexibility.
Morning Mindfulness and Self-Care
Harmony prefers a slow and mindful start to her mornings. She values the liminal space between sleep and wakefulness for introspection and creativity. Building that into her morning routine helps her find clarity and calm before engaging in day-to-day activities.
Parenting with Presence
Despite suggestions to encourage independence in her adolescent son, Harmony loves making his meals. She values his gratitude for her efforts and enjoys having the opportunity to nurture and connect with him as she understands that stage is fleeting.
Yoga for Longevity and Stress Relief
Kate and Harmony focus their yoga practices on maintaining physical functionality and releasing accumulated stress. Asana and pranayama serve as their tools to regulate the nervous system, relieve tension, and preserve mobility.
Advanced Yoga and the Nervous System
Advanced yoga asanas have a transformative impact on the nervous system. The challenging poses provide deliberate training, toning the nerves and building resilience. That practice has helped Harmony develop the ability to calm her nervous system when necessary. However, she explains that once practitioners have learned the lessons from a particular asana, if they continue the practices without adapting them, it could lead to harm. The answer lies in recognizing when to move forward and embrace change despite the discomfort it may bring.
Life Transitions and Identity Shifts
Life changes often occur in the 40s and 50s, particularly for women. Those changes necessitate letting go of old identities. It is essential to navigate the transitions with compassion, flexibility, and self-care, as resisting change often results in emotional and physical discomfort, while embracing it fosters growth and healing.
Evening Rituals and Recommendations
To wind down before sleeping or when feeling restless, Harmony listens to yoga nidra or guided meditations. She recommends Daring to Rest by Karen Brody and the audiobook Psychosomatic Wellness by CandacePert, as they promote relaxation and help her drift into sleep within minutes.
Bio:Harmony Slater
Harmony is a National Board Certified Coach for Life and Business, a Certified Ashtanga Yoga Teacher, and a Spinal Energetics practitioner.
She began traveling to East Asia in 2002 to study Buddhism and Indian philosophy. She then continued to spend the next 17 years traveling annually to India to study and practice yoga, pranayama, and meditation.
She’s the host of the Finding Harmony Podcast and offers business and life coaching to clients all around the world.
She holds University degrees in Philosophy, and Religious Studies and was a Coach Mentor with the Institute for Integrative Nutrition. Harmony specializes in helping her students overcome the negative physical and mental effects of chronic stress by creating awareness around irregular breathing patterns and subconscious emotional and energetic blocks, which lead to body pain, burnout, feelings of anxiety, overwhelm, brain fog, and a lack of mind-body connection.
Avoid heavy foods like meat and greens in the immediate postpartum period, as they can aggravate vata and cause digestive discomfort. Greens, in particular, can disturb the digestive process due to their bitter, cold, and astringent qualities. Instead, Ayurveda encourages gradually introducing these foods in balanced ways, like in soups, where they are cooked and complemented with grounding ingredients like ghee.
Simplifying Postpartum Cooking
The key to successful postpartum cooking is simplicity. The idea is to have easy, comforting foods available, particularly in periods when energy is low. These meals can easily be prepared by others, so the burden of cooking is reduced.
Essential Foods for the Postpartum Pantry
Items like red rice, baby greens like spinach and kale, and mung beans should be stocked for easy postpartum meals, as those ingredients are easy to prepare and gentle on the digestive system. Incorporating ginger, cumin, and cinnamon in meals can help digestion and reduce bloating. Sweet potatoes, beets, and root vegetables like carrots and daikon radishes help to nourish the body during recovery.
Utilizing Spices and Broths
Incorporating spices and broths into meals enhances their medicinal properties. Combining cardamom, cinnamon, and ginger can add flavor while aiding digestion. Bone broth, or vegetable broth for vegetarians, is especially beneficial in the postpartum period, helping to restore lost nutrients and build blood. They can be made in advance and stored, making them an ideal food for new mothers who may not have enough energy to cook.
Ghee and Healthy Fats for Postpartum Recovery
Ghee is an essential fat in Ayurvedic healing, particularly for digestion. It helps lubricate the digestive system and supports the nervous system during the challenging postpartum period. Incorporating ghee in milk tonics or soups can help regulate digestion and provide the body with needed fat. Other healthy fats, like butter or olive oil, can also be beneficial.
Nutritional Support for Blood Building
Stewed fruits like raisins, prunes, and dates are excellent for mothers struggling with anemia postpartum. When combined with spices like cinnamon and ginger, those fruits can help build blood and improve digestion. Bone broth also plays a crucial role in replenishing blood, especially for those who have experienced significant blood loss during childbirth. New mothers can make bone broth and stewed fruits in advance and store them to ensure they have the nourishment they need when they cannot cook.
Milk Tonics
Drinking warm milk with ghee and spices is a traditional Ayurvedic remedy that provides comfort and sustenance during the postpartum period. Milk tonics support milk production and recovery after childbirth. They are easy to prepare by combining high-quality milk with ghee, spices, and sweeteners like jaggery or maple syrup to help increase milk supply while nourishing the body.
Preparing for Postpartum Nutrition
Preparation is the key to making postpartum nutrition manageable. Having a stock of nutritious, easy-to-prepare foods allows new mothers to focus on recovery and bonding with their babies without the added stress of complicated meal prep. Make spice blends, store them, and prepare broths and other meals in advance. That can save mothers time and effort when the baby arrives.
Embodied Learning and Integration
While we can learn concepts through reading and courses, understanding comes from integrating knowledge through direct experience. Christine believes we can learn Ayurveda best through practices like Abhyanga (oil massage), which supports digestion and the nervous system. These ancient practices create a cycle where everything supports the following action, fostering balance and healing in the body.
Postpartum Care and the Sacred Window
The postpartum period often gets referred to as the sacred window. During this time, honoring the body's wisdom can accelerate healing, even reversing some aging effects. Christine recommends using oil on the skin to aid in this healing process, as it is a time when the body is primed to heal fastest.
Nourishment and Presence in Caregiving
Attend to your self-care as it will enhance your ability to care for others with patience, compassion, and resilience. Focusing on your food and how it impacts your senses is a vital practice for staying grounded and connected. Food can even become a spiritual practice for those who remain present during meals, appreciate the nourishment, and engage fully with their senses.
The Ayurvedic Focus on Self-Knowledge
Ayurveda helped Christine reconnect with her body and its needs. Through Ayurveda, she learned to tune into her body signals and respond accordingly, fostering a sense of empowerment. That self-awareness, especially during transitions like postpartum, allows individuals to feel in control of their health and healing.
Bio:
Christine Eck, Founder and Director of the Center for Sacred Window Studies
Healing After Birth | Postpartum Caregiving | Ayurveda | Thriving in Motherhood | The Universal Mother Principles
Christine’s passion is accessing the subtle and unique keys to healing and vitality. She is a busy mother to 4 boys and practices her skills daily.
Christine is an Ayurvedic Health Consultant, a Birth and Postpartum Doula, and the Founder of the Center for Sacred Window Studies, an education platform for Conscious Postpartum Care inspired by Ayurveda and other universal traditions around the world. She established the Universal Mother Principles as a way of accessing the foundational qualities of giving and receiving effective care.
The Center for Sacred Window Studies certifies postpartum caregivers from around the world in their online and in-person training programs. Christine runs the Sacred Window Podcast and blog, along with hosting monthly educational events to build awareness and educational opportunities for people who work with and support new families. Christine features in many podcasts, publications, and summits, including USA Today, Orgasmic Birth, and Birthing from Within.
You can study with the Center for Sacred Window Studies in various ways. They have an online certification course, a hands-on training course, and a one-on-one business mentoring program for postpartum caregivers. They also offer many free events and resources throughout the year, and they have a free Sacred Window Sacred Journey Landing Course, which is a great place to dip your feet in.
While preventative care may dominate in younger years, repair becomes more critical with age. Nidhi advises everyone to create a sanctuary of peace regardless of their living environment.
Group Work and the Power of Community
Nidhi works primarily with women in group settings. She highlights the unique challenges women face globally and believes that when women heal, it creates a ripple effect that has the potential to create widespread healing.
Common Challenges Women Face
Nidhi identifies burnout, digestive issues, hormonal imbalances, anxiety, and insomnia as the most prevalent challenges most women worldwide face. She highlights how societal pressures tend to force women to sacrifice parts of themselves, leading to emotional and physical strain. Her work addresses those imbalances by helping women embrace all aspects of their identities without striving for perfection.
Reaching Millennials Through Ayurveda
Her work naturally resonates with Millennials. Nidhi designed her approach to empower individuals by teaching logical connections between body and environment, emphasizing self-trust and practical experimentation rather than prescribing rigid solutions.
The Concept of Inner Climate
Nidhi introduced the concept of the inner climate to simplify Ayurvedic principles. She explains that just as the climate on Earth supports life, the body thrives when its warm and moist internal environment is balanced and aligns with the ideal conditions for microbiota, digestion, and overall health. Deviations from that balance lead to physical and emotional imbalances.
Modern Imbalances and Coping Mechanisms
Nidhi explains that sedentary individuals often become cold and humid, gravitating toward heavy foods, while overproductive individuals may burn out with hot and dry conditions. Recognizing these tendencies allows for mindful course corrections.
The Journey Within
Nidhi emphasizes that understanding comes from internal work. While teachers and external knowledge provide guidance, connecting with your body and intuition is essential. Her philosophy, embodied in her book Your Body Already Knows, highlights the importance of leaning into your inner wisdom rather than seeking validation from external sources.
Nidhi's Three-Tier Toolkit for Well-Being
Nidhi has a three-tiered approach to managing stress and maintaining health, consisting of:
Preventative Tools: Daily practices like meditation, oil massages, and rhythmic breathing that rewire body chemistry before stress arises.
Battlefield Tools: Quick, in-the-moment strategies such as humming, exhaling deeply, or splashing cold water to reset the nervous system.
Repair Tools: Reflective practices like journaling or therapy to process daily stress and prevent accumulation over time.
Nidhi’s Daily Practices
Morning Routine: She begins her day by checking in with her breath while still in bed and mentally mapping out her day. She consciously avoids looking at her phone first thing in the morning.
First Food/Drink: Her morning starts with a cup of spiced hot milk and a handful of soaked, peeled almonds. Occasionally, she enjoys chai or a weekend cappuccino.
Evening Wind-Down: A nightly ritual of oil cleansing and facial massage is her non-negotiable routine. It helps her feel grounded and ready for bed.
About Nidhi
Nidhi is an Ayurvedic Doctor based in NYC and the creator of the Inner Climate ® Framework. She has a groundbreaking approach to health that mergesancient wisdom with modern science and represents the essence of her 15 years of dedicated practice and deep understanding of Ayurvedic principles.
Raised in India, Nidhi was immersed in Vedic wisdom from birth, drawing inspiration from her grandfather, a respected Ayurvedic healer. Her journey led her to formal education in holistic health. However, Nidhi soon realized the limitations of a strictly prescriptive approach to health. This insight spurred her to reinterpret Ayurveda through a transformative lens, making ancient knowledge accessible and relevant in today's world.
An international teacher, coach, and speaker, Nidhi contributes to various publications and serves as a faculty member at the Shakti School. Her strength lies in her unique ability to bridge the gap between traditional Ayurvedic teachings and the needs of contemporary women, guiding them towards a balanced, empowered life.
As we move through different phases of life, the change and impermanence can often feel overwhelming, like being caught in a wave. While events like losing loved ones, changes in our work, or new responsibilities can shake us up, they also offer us a chance to reflect on the fleeting nature of life. They remind us to focus on what truly matters and to share meaningful teachings, like those of Ayurveda, in ways that resonate with where we are now.
Intentions with Heart and Purpose
When setting your intentions for the New Year, there is no need to focus on strict goals. Instead, take a moment to reflect on values like presence, connection, and harmony with the natural flow of life. Grounding our resolutions in a clear sense of purpose allows us to enjoy the journey and find the process fulfilling rather than stressing about a specific outcome.
Returning to Magic
Returning to magic means we must shift our desires from material and physical securities to create a deeper connection with the divine and the magical nature of reality. That involves recognizing the flow of life, trusting that challenges and blessings are part of a larger, interconnected picture, creating intentional boundaries, and taking practical steps to sustain that connection.
Intentional Rituals as Anchors
Rituals are grounding practices that help embody and sustain the desire for connection and magic. Ayurvedic practices are rituals that anchor us and help us align our physical rhythms with the broader flow of nature.
The Subtle and Practical in Wellness
While practical steps like improving digestion or hormone health address immediate concerns, they also purify the senses and mind to perceive reality clearly.
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