Everyday Ayurveda with Kate

Today, I am excited to have Adena from Adena Rose Ayurveda with me on the podcast. Adena is a women's health Ayurveda practitioner with 15 years of experience at the AyurvedicCenter of Vermont, where she once served as one of my Panchakarma therapists. As an Ayurvedic practitioner, Adena works primarily in reproductive health, doing hands-on work, including Maya abdominal therapy and Ayurvedic therapies, to support women through various life stages, overcome fertility issues, and help them heal painful and irregular menstrual cycles. Adena loves sharing vital self-healing tools to empower women. In this episode, she dives into the most effective and recommended tools. We also explore the practice of vaginal steaming and how to do it.Join us for her years of clinical experience as Adena shares her insights on women's health.FertilityAdena believes women must ensure that the soil, or conditions for fertility, are optimal. Her approach fosters a deeper understanding of physical signals, guiding women to reclaim their health and well-being through Ayurveda.Monitoring FertilityCervical Fluid: Recognizing changes in cervical fluid can help identify the fertile window without invasive measures.Basal Body Temperature: Tracking temperature changes can indicate ovulation phases to clarify fertility status.Cervical Examination: For those comfortable with it, feeling the cervix can offer insights into ovulation.These methods can help women gain a more intimate understanding of their bodies without relying on ovulation kits.Ayurvedic Perspective on Ovulation IssuesBy assessing digestion and menstrual patterns, practitioners can identify underlying dosha-related issues affecting ovulation. Adena explains that the symptoms of not ovulating can vary widely, from irregular cycles to different bleeding patterns, all of which can link to specific dosha imbalances.Navigating Fertility PathsMany clients seek out alternative methods after being disappointed with conventional treatments. Some approach Adena before starting their fertility journey, while others go to her after trying IVF or other medical interventions. Adena highlights the importance of conscious conception, where couples prepare their bodies and balance doshas before attempting to conceive.Perimenopause and Menopause InsightsWomen in their 40s may experience hot flashes, irregular periods, and heightened anxiety. Adena explains that those symptoms often reflect dosha imbalances, which can manifest as increased sensitivity. She acknowledges the cyclical nature of female health, highlighting the importance of self-awareness during life transitions.Ayurvedic Self-Care Practices for WomenAbhyanga: Daily self-massage with warm oil to promote relaxation and balance.Pranayama: Breathing techniques that help connect the breath and nervous system, including NadiShodhana (alternate nostril breathing).Nourishing Herbal Infusions: Using herbs like nettles and red clover to provide essential nutrients is particularly beneficial for perimenopausal and postmenopausal women.Herbal Infusions Herbal infusions involve soaking herbs in hot water for an extended period (8-12 hours) to maximize the extraction of iron, magnesium, potassium, and calcium. You can include the Ayurvedic herbs, Shatavari, and ashwagandha, but Western herbs like nettle, rose, and tulsi are usually more accessible.HydrationIn Ayurveda, hydration is fundamental for health. Adena recommends starting the day with a glass of warm water with lemon to stimulate digestion and detoxification. Drinking warm or room-temperature

Most of the questions I get asked while traveling revolve around my writing process or publishing journey. So, in this episode, I share my life-altering journey, explaining how a personal health challenge led me to discover Ayurveda and inspired me to write books to spread its wisdom. So, whether you dream of writing a book, are busy working on one, or are curious about the writing and publishing process, this episode is a must-listen.Join me. You may even find the spark to turn your writing ideas into reality!My Health Struggles When I was 20, I traveled to India, eager for adventure, but my health was a mess. I dealt with parasites, a weakened immune system, and gut issues and took antibiotics like Flagyl, which wrecked my digestive system. After I returned to India to seek treatment, a doctor in Mysore introduced me to the ancient Ayurvedic healing system.The Ayurvedic ExperienceI underwent Panchakarma, a powerful Ayurvedic detox that included oil rubdowns, milk pours, enemas, and a simple Kitchari diet. The experience was intense but transformative. It gave me a deeper understanding of Ayurveda and sparked my curiosity to learn more.Combining Yoga and AyurvedaI spent time teaching yoga and Ayurveda, balancing my time between India and the U.S. I started sharing simple Ayurvedic practices with my students, like tongue scraping and drinking hot water. I also noticed how confused many people were about food, so I wrote a cookbook.The Everyday Ayurveda CookbookWhen an editor from Shambhala Publications contacted me, I knew it was time to turn my ideas into a book. So, I wrote The Everyday Ayurveda Cookbook. It contains simple, seasonal recipes to help people understand how food can be medicine. The Publishing JourneyThe publishing process was not easy. It involved testing recipes, balancing the Ayurvedic philosophy, and ensuring it was user-friendly and accessible. I worked closely with a designer to create a visually appealing and informative book. The cookbook came out in 2015, and in 2025, I will release a 10th-anniversary edition of The Everyday Ayurveda Cookbook, with new recipes and a foreword by Amadeo Morning Star. Mind-Body Connection and the Second BookAs I continued working with people, I realized how much the mind influences our health and food choices. That led me to write my second book, Everyday Ayurvedic Cooking for a Calm, Clear Mind, about how Ayurveda can help us create mental calm and clarity, which supports our overall well-being.Writing in IndiaWhen in India, I have more time to write as there are fewer distractions. I get a lot of inspiration in India, especially from local food markets and healthy restaurants.The Struggles of Writing the Front MatterWriting the front matter for Calm, Clear Mind took me a year. Writing about the mind is tricky, complex, and often murky. I worked closely with my partner, Rich, who has experience with psychological work, to ensure the language was non-judgmental. Research and Inspiration from TextsI could not find many Ayurvedic resources on the mind, so I dug deep into texts like the Bhagavad Gita, which explores the connection between food and the mind. After extensive research, I also found insights from various yogic and Vedic texts that shaped my approach to writing about the mind.The Challenge of PublishingPublishing with Shambhala has been a rewarding experience for me. The vulnerability of handing over my work for the first time was a huge emotional challenge, but working with a trustworthy publisher made things easier. I published all four of my books with them because I trust their artistic vision and respect...

I am excited to have Sonia Lloyd, the founder of Rasasara Skin Food, on the show with me today. Sonia founded her skincare company in Australia twenty years ago. She developed an interest in compounding skincare products after struggling with ultra-sensitive skin. Following the Ayurvedic model, she created a line specifically tailored for vata, pitta, and kapha skin types.In our discussion today, Sonia shares her experience as a skincare consultant and dives into how her products get made. She reveals how our skin reflects our diet and lifestyle and explains how the qualities of vata, pitta, and kapha within the body show up in our skin. We also explore ways to recognize what is happening in our skin and how to care for it.You will not want to miss this epic conversation with Sonia Lloyd of Rasasara Skin Food. Join us!Her Journey Sonia has been a part of the organic skincare business for 20 years, motivated by her passion for Ayurveda and a desire to eliminate the excessive fragrances in existing products. Apart from the Ayurvedic skincare products she found at local Indian grocery stores, she often encountered products laden with artificial scents that aggravated her sensitivity. That led her to discover that if a product is inedible, we should not use it on the skin. That prompted her to create Rasasara, a brand focusing on edible skincare, minimal packaging, and aesthetically pleasing design.Product Philosophy and Skin TypesSonia bases her products on Ayurvedicdoshas, targeting different skin qualities. The packaging clearly labels products for Vata, Pitta, and Kapha skin types, and the Rasasara website features a skincare quiz to help identify skin types. Sonia highlights the importance of understanding your skin type to achieve better results but reassures customers that even using the wrong product is still more beneficial than conventional options.Understanding Doshas and Their Impact on SkincareThe qualities of the three doshas:Vata: Fine and dry skin, prone to roughness and coldness. Vata products use heavier oils like black sesame to nourish and hydrate.Pitta: Typically sensitive skin with oiliness in the T-zone. Pitta skin often shows signs of heat and redness, so Sonia uses cooling ingredients such as rose and sandalwood for this skin type.Kapha: Kapha is often associated with thicker, more resilient skin that can be oily and congested. Kapha products detoxify and stimulate the skin using lighter oils.People often have a mix of dosha qualities. Sonia recommends focusing on imbalances rather than fitting strictly into one category.Recommended Skincare RoutinesPitta skin can be easily irritated. Start with a warm compress, use a floral mist, and end with a carefully selected oil for Pitta imbalances. The key is to avoid friction and inflammation while promoting healing and balance in the skin.Understanding Aging and Skin HealthBy prioritizing what we put on our skin and inside our bodies, we can dramatically reduce the visible signs of aging. Using products free from toxins allows our bodies to focus on building new tissue instead of expelling harmful substances. Many mainstream skincare products contain synthetic ingredients that act as dumping grounds for chemical byproducts, contributing to skin issues.Nourishing the SkinSkincare is nourishment for the skin. Using pure, natural ingredients means the skin can repair itself rather than battling against chemicals. The increasing awareness of the skin microbiome highlights the importance of using non-toxic ingredients. Harmful substances are still prevalent in many products, which is a challenge, especially for children.Body Oil...

We are talking about exercise today.In this episode, I answer some of the many questions I receive about the best kinds of exercise, how much you need, and how to adapt it as you age. We explore the Ayurvedic approach to exercising and the aspects of your unique makeup that are essential to consider before starting a movement routine. I also share very openly about my journey and experiments over the last decades as an active person beginning to notice some signs of aging.Exercise in AyurvedaIn Ayurveda, exercise is about harmonizing the mind and body, promoting joy and purpose in movement while adhering to the principle of moderation. It is vital for maintaining balance in the body, especially as we transition into the Vata stage of life. Weight-bearing exercises strengthen Mamsa (muscle tissue) and support physical stability. Regular exercise helps preserve the Dhatus (tissue layers), enhancing mobility and maintaining bone density. A balanced exercise routine should include strength training and mobility work. Elemental Body TypesVata Types tend to experience lightness, dryness, and coldness. They often do not require extensive exercise and benefit from gentle activities like Tai Chi, as their sensitive nervous systems may become fatigued with excessive exertion.Pitta Types possess a fiery element and generally thrive on exercise. They usually prefer colder environments and should be cautious about overheating when exercising. Balanced routines are ideal for them to prevent burnout.Kapha Types are heavier and benefit significantly from vigorous exercise, as it rids the body of excess water and increases vitality. Regular movement is crucial for this group to prevent mental and physical stagnation.Seasonal Considerations for ExerciseWinter is a time for increased activity to combat the cold, which can constrict bodily functions. Exercising in the cold helps invigorate the body.Spring encourages movement to detoxify the body after the winter heaviness, making it a good time for cleansing activities.Summer The warm weather decreases the need for structured exercise, as our circulation is already active. Swimming or biking are ideal during this season.Fall is a transitional period. We may need to be more mindful of our joints and reduce the intensity of our workouts until we acclimate to the cooler temperatures.Individualized Fitness GoalsAthletes and those with specific fitness aspirations should tailor their routines to their unique needs and seasonal changes. Balancing vigorous activities with adequate rest and nutrition is essential for avoiding injuries and making sustainable progress toward fitness goals.Movement with AgeAs we age, exercise shifts from a casual activity to a crucial requirement for staying mobile in daily life. Regular movement and weight-bearing exercises are essential for maintaining strength and flexibility as we age since muscle mass naturally decreases after 50.Recognizing Declines in StrengthMonitoring your strength is vital for spotting potential issues early. Strength training and focusing on upper body strength can help with physical tasks and improve your well-being as you age. Finding Balance in ExerciseAyurveda promotes balance in physical activity. Balanced exercise routines should focus on burning calories, building strength and flexibility, and enhancing mobility.Joy in MovementMovement can be joyful, especially when it is pain-free. Our mental well-being is crucial, and physical activity can alleviate mental stagnation. Incorporating outdoor