Everyday Ayurveda with Kate

Is your phone making you a little crazy? Kate opens this episode with a confession: even as a longtime Ayurveda  teacher, she has to actively manage her relationship with her phone — because the device, and the apps on it, are engineered to keep you glued. If she's working at it, most of us are too. 

The heart of this episode is a reframe. We tend to swing to all-or-nothing: "I need to throw my phone in the desert,"  or nothing changes at all. Kate makes the case that what we actually need is steady, doable boundaries at specific times of day — not a fundamentalist detox overhaul. 

From an Ayurvedic perspective, the reason phones are so taxing is the nervous system. The sense organs — eyes,  ears, skin, tongue, nose — are windows into the mind. The phone is relentlessly stimulating through the eyes (and ears), which is essentially non-stop sensory consumption. As Kate points out, you wouldn't eat food all day long; why do we consume information and stimulation all day long? Rest, in Ayurveda, is when the senses finally power down — which is exactly why winding down on a stimulating screen backfires, especially for sleep. 

In this episode, Kate shares: 

Why it's boundaries, not a detox — and how to set them at the times of day that matter most • The sense-organ / nervous-system model that explains why scrolling feels restful but isn't • Her non-negotiable phone-free zones: the bedroom, the bathroom, mealtimes, and time in nature • Why a $5 old-school alarm clock may be the single highest-leverage change you can make • Turning off push notifications and the lock screen so you have to choose to check in • Using timers for intentional phone time (yes, even for Instagram) and putting it down when they ring • Booking one hour of silence a day — all at once or in 20-minute pieces

Bookending your day: dinacharya before the phone comes on in the morning, phone off ~7–7:30pm at night • Meeting boredom by attuning to nature — what you can smell, hear, and feel — instead of reaching for the  screen 

Analog allies: real books, a paper planner, keeping one social platform, and leaving the phone in another  room 

If your phone use is nudging you toward overwhelm or a mental-health imbalance — increasingly common — Kate  offers the Ayurvedic counterweight: nature. Attuning the senses to the natural world is the opposite energy of the  phone, and an easier on-ramp than forcing yourself into silence. 

Come study at the source. Join Kate in India next February for a 10-day culinary and nutrition immersion (2027) in  Mysore — cook, study, and come home confident to make food your medicine. Learn more and enroll at  ayurvedicliving.institute. 

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

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

Thanks to our Sponsors:
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Menopause Support
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Beauty Balm
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Kate's Discount code 15% off Banyan SPRINGWITHKATE

and
Dr. Tungs
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Dr. Karen Kirkness has spent decades in the yoga world and the last ten-plus years in anatomy labs earning a  master's in clinical anatomy and a PhD in medical sciences. In this episode she and Kate go straight into fascia —  not as packing material, but as a signaling system — and into hyaluronan, the molecule that makes your tissue  juicy. 

The surprise: more lubrication is not better. Fresh, long-chain hyaluronan tells your cells everything is regulated.  But movement shears those chains into fragments, and fragments are inflammatory. Clearing them matters as  much as making them. That's what a recovery day is actually for. 

Karen breaks down what changes at perimenopause and after, why losing lean muscle and mitochondria puts  the brakes on your body's own hydration, and what to do about it: vigorous training a few times a week, active  recovery in between, and 'movement snacks' scattered through the day — the twist, the reach, the sprint to the  stop sign. 

Find Karen at spiralsyllabus.com and on Instagram at SpiralSyllabus or Karen Kirkness. 

Questions for a follow-up episode? Email hello@ayurvedicliving.institute or leave a comment on your podcast  platform.

Referenced in this episode 

Links:

https://www.instagram.com/karenkirkness

https://www.instagram.com/spiralsyllabus

https://orcid.org/0000-0002-1649-7221

Latest paper: The Myofascial Rheostat: H

yaluronan Molecular Weight Dynamics and Purinergic Signalling as a Physiological Feedback System

https://www.spiralsyllabus.com/

Work with Karen: Experience Spiral Motion Autumn Program

KEY REFERENCES 
Caon, I., Bartolini, B., Moretto, P., Parnigoni, A., Caravà, E., Vitale, D. L., et al. (2020).

Sirtuin 1 reduces hyaluronan synthase 2 expression by inhibiting nuclear translocation

of NF-kB and expression of the long-noncoding RNA HAS2–AS1. J. Biol. Chem. 295,

3485–3496. doi: 10.1074/jbc.RA119.011982

Caon, I., Parnigoni, A., Viola, M., Karousou, E., Passi, A., and Vigetti, D. (2021). Cell

energy metabolism and hyaluronan synthesis. J. Histochem. Cytochem. 69, 35–47.

doi: 10.1369/0022155420929772

Kirkness, K. B., and Scarlata, S. (2025). Understanding fascial tissue on the molecular

level—how its unique properties enable adaptation or dysfunction. Int. J. Mol. Sci. 27,

doi: 10.3390/ijms27010160

Kirkness, K.B., da Silva, Schleip,R, Cruvinel-Júnior R., and Scarlata, S. (2026). The Myofascial Rheostat: Hyaluronan Molecular Weight Dynamics and Purinergic Signalling as a Physiological Feedback System. Frontiers in Physiology 17 (June 2026). https://doi.org/10.3389/fphys.2026.1854585.

 

Raghavan, P. (2018). Emerging therapies for spastic movement disorder. Phys. Med.

Rehabil. Clin. N. Am. 29, 633–644. doi: 10.1016/j.pmr.2018.04.004

Raghavan, P. (2025). Muscle physiology in spasticity and muscle stiffness. Toxicon 259,

doi: 10.1016/j.toxicon.2025.108350

Raghavan, P., Lu, Y., Mirchandani, M., and Stecco, A. (2016). Human recombinant

hyaluronidase injections for upper limb muscle stiffness in individuals with cerebral

injury: A case series. eBioMedicine 9, 306–313. doi: 10.1016/j.ebiom.2016.05.014

Rauhala, L., Jokela, T., Kärnä, R., Bart, G., Takabe, P., Oikari, S., et al. (2018).

Extracellular ATP activates hyaluronan synthase 2 (HAS2) in epidermal keratinocytes

via P2Y2, Ca2+ signaling, and MAPK pathways. Biochem. J. 475, 1755–1772.

doi: 10.1042/BCJ20180054

Slater, A. M., Barclay, S. J., Granfar, R. M. S., and Pratt, R. L. (2024). Fascia as a

regulatory system in health and disease. Front. Neurol. 15. doi: 10.3389/

fneur.2024.1458385

Stecco, C., Pratt, R., Nemetz, L. D., Schleip, R., Stecco, A., and Theise, N. D. (2025).

Towards a comprehensive definition of the human fascial system. J. Anat. 246, 1084–

doi: 10.1111/joa.14212

Stecco, A., Stecco, C., and Raghavan, P. (2014). Peripheral mechanisms contributing to

spasticity and implications for treatment. Curr. Phys. Med. Rehabil. Rep. 2, 121–127.

doi: 10.1007/s40141-014-0052-3

Stecco, A., Stern, R., Fantoni, I., De Caro, R., and Stecco, C. (2016). Fascial disorders:

Implications for treatment. PM&R 8, 161–168. doi: 10.1016/j.pmrj.2015.06.006

Theise, N. D., Kohnehshahri, M. N., Chiriboga, L. A., Fyfe, B., Cao, W., Zee, S., Imam, R., Pichler-Sekulic, S., and Wells, R. G. (2025). Evidence of interstitial continuity within and beyond the human pancreas. Human Pathology 161, 105855. doi: 10.1016/j.humpath.2025.105855

Vigetti, D., Clerici, M., Deleonibus, S., Karousou, E., Viola, M., Moretto, P., et al. (2011).

Hyaluronan synthesis is inhibited by adenosine monophosphate-activated protein

kinase through the regulation of HAS2 activity in human aortic smooth muscle cells.

Biol. Chem. 286, 7917–7924. doi: 10.1074/jbc.M110.193656

Vigetti, D., Deleonibus, S., Moretto, P., Bowen, T., Fischer, J. W., Grandoch, M., et al.

(2014). Natural antisense transcript for hyaluronan synthase 2 (HAS2-AS1) induces

transcription of HAS2 via protein 

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

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

Thanks to our Sponsors:
Banyan Botanicals
https://alnk.to/eOQb34q

Menopause Support
https://alnk.to/et0ZpFn

Beauty Balm
https://alnk.to/7Bj7czQ

Kate's Discount code 15% off Banyan SPRINGWITHKATE

and
Dr. Tungs
Dr. Tungs Link: https://drtungs.com/collections/oral-care-kits

If summer heat is leaving you irritable, bloated, broken out, or just plain wiped out, this solo episode is for you. Kate O'Donnell offers a midsummer check-in through the lens of Ayurveda — explaining why this particular point in the season is such an important juncture, and what to do now to keep summer's heat from setting the stage for a fall burnout.

 

Kate walks through the Ayurvedic concept of samprapti — the slow, predictable way a dosha moves out of balance — and helps you recognize the early signs of pitta accumulation: heat, sharpness (acidity), spreading (prickly heat, breakouts, itchy skin), dryness, loose stools, and a short emotional fuse. She explains how accumulation turns into aggravation, and why that unchecked heat can cause real imbalances like acid reflux and inflammation down the line.

 

Drawing on hard lessons from her own burnout last fall, Kate shares exactly what she's doing differently this year — from lying on the cool basement floor and eating her big meal at 10am, to giving up cold and raw foods, adding dry ginger to smoothies, and "slowing her roll" with a stay-home day each week. She also speaks directly to those in perimenopause and menopause about why extreme temperatures feel harder to manage now, and why that's something to be aware of rather than fixed.

 

In this episode:

 

Why midsummer is a critical juncture in the Ayurvedic year

The signs of pitta accumulation vs. aggravation

How heat, cortisol, and inflammation connect

Perimenopause and why heat (and cold food) hit differently now

Kate's practical toolkit: cooling the body, eating for the season, and slowing down

Why warm, cooked food may be the fix for summer bloat

 

Mentioned in this episode:

 

Dr. Tung's natural oral care — drtungs.com (new customers get 15% off)

Banyan Botanicals Beauty Balm — banyanbotanicals.com/kate

Ayurvedic Living Institute — India Culinary & Nutrition Immersion, February 2027 — ayurvedicliving.institute

The Fall Cleanse (offered each October)

LifeSpa grass-fed whey protein powder 

https://store.lifespa.com/?ref=16841

Save $10 with code KATE10

If you're navigating perimenopause or menopause and summer feels harder than it used to — this one's for you. Keep in touch, and I'll see you next time.

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

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

Thanks to our Sponsors:
Banyan Botanicals
https://alnk.to/eOQb34q

Menopause Support
https://alnk.to/et0ZpFn

Beauty Balm
https://alnk.to/7Bj7czQ

Kate's Discount code 15% off Banyan SPRINGWITHKATE

and
Dr. Tungs
Dr. Tungs Link: https://drtungs.com/collections/oral-care-kits

This week, Kate is joined by Dr. Stephen Cabral, a board-certified naturopathic physician, bestselling author, and founder of EquiLife and the Integrative Health Practitioner Institute. Dr. Cabral shares the health crisis that launched his career — a cascade of autoimmune diagnoses at age 17 — and how naturopathic medicine, functional lab testing, and his clinical training in Ayurveda helped him fully recover.

The heart of the episode is a live read of Kate's own hair minerals and metals test, the same test that was the first lab Dr. Cabral ever ran on himself. He walks through her electrolyte ratios, mineral levels, and heavy metal results in real time, translating what each pattern means for stress, thyroid function, and detoxification. They also cover his concept of Personomics — personalized medicine built on lab data rather than one-size-fits-all protocols — and dig into why cortisol, progesterone, and estrogen have to be read together rather than in isolation, illustrated through a client case study.

What We Cover

Dr. Cabral's health crisis at 17 (autoimmune conditions, Addison's disease, rheumatoid arthritis, type 2 diabetes) and how he recovered

His clinical internships in Ayurvedic medicine in India and Sri Lanka

Personomics: why foundational health protocols only go so far, and personalized lab data closes the gap

Why blood work shows a disease state but not the underlying root cause

Reading Kate's live hair minerals and metals test: electrolyte ratios, stress patterns, zinc/copper balance, and elevated lead

Why cortisol, progesterone, and estrogen must be read together, illustrated through a perimenopause case study

Practical first steps for reducing heavy metal exposure (air, water, food)

Dr. Cabral's morning routine, first food of the day, and evening wind-down routine

Guest Bio: Dr. Stephen Cabral
Dr. Stephen Cabral is a Board Certified Doctor of Naturopathy, bestselling author, and founder of EquiLife and the Integrative Health Practitioner Institute. He specializes in personalized Integrative Health & Functional Medicine, at-home lab testing, and data-driven wellness protocols, and has seen over 300,000 clients in his practice to help them restore their health in both mind and body. He is the author of The Rain Barrel Effect and Personomics.

Website: stephencabral.com  |  Podcast: The Cabral Concept Podcast

Lab Discount for Your Audience
For 50% off labs, listeners can use StephenCabral.com/Kate to receive the discount on the Hair, Minerals, and Metals Test.

About the Hair, Minerals, and Metals Test
Mineral deficiencies can deplete energy, while toxic heavy metals often cause bodily inflammation. This simple at-home test — the first one Dr. Cabral ever ran to help restore his own health — provides insight into chronic issues like low energy, anxiety, and brain fog by measuring:

Electrolyte Markers: Calcium, Magnesium, Sodium, Potassium

Thyroid & Mitochondria: Copper

Hidden Stress: Manganese

Immune & Metabolism: Zinc

Thyroid & Detox: Selenium

Blood Sugar: Chromium

Bone & Muscle Loss: Phosphorus

Toxic Heavy Metals: Lead, Cadmium, Mercury, Arsenic, Aluminum

Take-Home Practices

Run a hair minerals and metals test as a low-cost entry point into functional lab testing

Support zinc/copper balance with a daily multivitamin at a 15:1 ratio rather than supplementing zinc alone

If cortisol runs high in the evening, consider an adaptogen blend (ashwagandha, phosphatidylserine, L-theanine) alongside a wind-down routine

Reduce heavy metal exposure by prioritizing air filtration, a reverse osmosis water filter, and third-party-tested herbal supplements

Read hormone panels as a set (cortisol, DHEA, estrogen, progesterone) rather than a single number in isolation

Anchor circadian rhythm with a consistent 30-minute sleep/wake window

Relevant Links

Dr. Stephen Cabral: stephencabral.com

Lab discount (50% off): StephenCabral.com/Kate

The Rain Barrel Effect: store.stephencabral.com/freebook

Personomics: personomics.io/book

The Cabral Concept Podcast: stephencabral.com/podcasts

Kate O'Donnell: healwithkate.org

Call to Action
If this episode has you curious about your own mineral and stress patterns, run your own hair minerals and metals test at half off using StephenCabral.com/Kate, and subscribe to Everyday Ayurveda with Kate for more conversations at the intersection of Ayurveda and integrative health. Visit healwithkate.org to go deeper.

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

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

Thanks to our Sponsors:
Banyan Botanicals
https://alnk.to/eOQb34q

Menopause Support
https://alnk.to/et0ZpFn

Beauty Balm
https://alnk.to/7Bj7czQ

Kate's Discount code 15% off Banyan SPRINGWITHKATE

and
Dr. Tungs
Dr. Tungs Link: https://drtungs.com/collections/oral-care-kits

Fruit has more Ayurvedic baggage than almost any other food group — and in this solo episode, Kate O'Donnell tackles it head-on. Prompted by one of the questions she hears most often from students around the world, Kate breaks down where the popular "fruit rules" actually come from, which ones hold up, and why timing and digestion — not willpower — are the real story. Along the way she shares a personal (and slightly painful) lesson from a winter in India spent eating papaya and yogurt, and lays out practical, dosha-aware guidance for eating fruit without the bloat, burps, or breakouts. 

What We Cover

Where common fruit rules (no fruit for dessert, no fruit with dairy, no fruit in smoothies) actually come from

Why fruit digests faster than most other foods — and why that matters

The "sour" byproduct of fermentation and its link to skin issues like rashes, bumps, and cystic breakouts

Kate's own story of developing boils from mixing papaya and yogurt in a hot climate

Why bananas are heavy and slow to digest, and how to eat them well

Why melons are the fastest-digesting fruit and should never be dessert

How kapha dosha affects whether fruit is a good breakfast choice

The three-ingredient smoothie rule Kate now lives by

Why cooking fruit into meals (like apple crisp) can make it easier to digest

How to pay attention to your own body instead of following rules blindly

Resources Mentioned

The Everyday Ayurveda Cookbook — Kate O'Donnell

Everyday Ayurveda for Women's Health — Kate O'Donnell

Call to Action
Have a fruit question of your own? Send it to Kate on Instagram at @kateodonnell.ayurveda[ or leave it in your podcast platform's comments — she's keeping the fruit conversation going. And if you've ever dreamed of studying Ayurveda at the source, join Kate in India next February or a 10-day culinary and nutrition immersion in Mysore. 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

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

Thanks to our Sponsors:
Banyan Botanicals
https://alnk.to/eOQb34q

Menopause Support
https://alnk.to/et0ZpFn

Beauty Balm
https://alnk.to/7Bj7czQ

Kate's Discount code 15% off Banyan SPRINGWITHKATE

and
Dr. Tungs
Dr. Tungs Link: https://drtungs.com/collections/oral-care-kits