This week, Kate delivers a solo episode packed with practical Ayurvedic tools to help you reset after the holiday season—without the restrictive yo-yo dieting that disrupts your system. She breaks down why extreme cleanses don't work in winter, shares simple warming practices that actually support digestion, and offers a compassionate approach to turning the ship around in the new year.

Kate covers warm herbal waters, the magic of kanji and kitchari, how to work with cravings instead of against them, why cold juices don't belong in winter resets, the role of ghee and licorice for winter dryness, and daily oiling as a nervous system reset.

This is a grounding, realistic episode for anyone who wants to feel better without punishing themselves in January.

What We Cover

Why yo-yo cleansing disrupts the nervous system and digestion
How to make kanji (rice gruel) and kitchari for gentle winter resets
Herbal waters that rekindle digestion: CCF tea, ginger-cumin, and licorice
Why cold juices and raw foods don't work in winter
How to work with cravings when your body is still asking for cookies
The importance of warm, cooked foods during cold weather
Oiling the skin as a tool to come back to yourself
Green soups and vegetables as seasonal cleansers
Why restriction in winter can backfire

Host Bio: Kate O'Donnell

Kate O'Donnell is an Ayurvedic practitioner, teacher, and author of four bestselling books on bringing Ayurvedic practices into modern life. She has been living and teaching Ayurveda for over 25 years and studied extensively in India. Kate is known for translating complex Ayurvedic principles into accessible, practical tools that work for real people in real kitchens.

She hosts the Everyday Ayurveda with Kate podcast and teaches online programs through healwithkate.org. Kate lives in New England and brings a grounded, honest approach to wellness that balances tradition with modern life.

Website: https://www.healwithkate.org
Instagram: @everydayayurvedawithkate

Take Home Practices

Make fresh herbal water daily: CCF tea, ginger-cumin, or licorice tea
Replace dinner with kanji or kitchari for a few nights
Oil your skin before showering to nourish the nervous system
Eat warm, cooked greens and mung bean soups
Move sweets to a weekly rotation instead of daily
Skip the cold juice fast and stick with warm foods all week
Use ghee generously to counter winter dryness

Relevant Links

Heal with Kate: https://www.healwithkate.org
Everyday Ayurveda Book Series: available on Kate's website
Book mentioned: Everyday Ayurveda Guide to Self-Care (includes herbal directory and spiced water recipes)

Call to Action

If this episode helped you rethink your New Year reset, subscribe to Everyday Ayurveda with Kate and share it with someone who needs a kinder approach to January. For personalized Ayurvedic support and seasonal programs, visit healwithkate.org.

Health Disclaimer

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Connect with Kate: https://www.healwithkate.org

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training

Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter

Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024

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