Late Winter Transition tips

You may notice the metabolism starts to slow down in late winter. Those cookies that were working fine start to sit in the gut, citrus fruits begin to sound AMAZING. You know what I mean?

I’ve learned a few things over the years that help keep the fires bright as we head into early spring, a kapha time of year for many

1. Replace a pastry habit with a savory breakfast.
2. Drink Tulsi and/or ginger tea.
3. Start adding more cooked greens to meals.
4. Keep it warm- not time for salads yet!

For the complete scoop on late winter/early spring, check out the workshop!

Rethinking Protein: Ayurveda’s Take on Nourishing Your Body

For years, we’ve been told that protein is king. High-protein diets, protein powders, grams per pound of body weight—nutrition advice often feels like a numbers game. But Ayurveda? Ayurveda sees things differently.

Instead of obsessing over grams, Ayurveda looks at how food nourishes us. It considers digestion, balance, and what the body actually needs at different stages of life. So if you’re wondering, Am I getting enough protein?—let’s zoom out and take a more holistic view.

Forget the Numbers. Focus on Nourishment.

The mainstream approach to protein is pretty straightforward: eat more of it. But Ayurveda teaches that it’s not just about how much you eat—it’s about how well your body processes and uses it.

If you’ve ever forced yourself to choke down a chalky protein shake, felt bloated after a heavy meal, or wondered why you’re still tired despite eating “enough,” this concept makes a lot of sense. Protein is only useful if your body can break it down and absorb it properly.

Why We’re All Obsessed with Protein (Hint: Sugar Plays a Role)

One reason protein gets so much attention is because of the way our modern diet has shifted over the years. We now consume 50 times more sugar than people did 50 years ago. That’s a wild statistic. Refined sugar is hiding in everything—snacks, drinks, even so-called “healthy” foods.

All that sugar disrupts our digestion, messes with our energy levels, and leaves our bodies craving balance. For many, that leads to a hunger for protein—not necessarily because we need more of it, but because we need better nourishment overall.

So before we even dive into protein, it’s worth asking: Is your diet truly balanced, or is sugar throwing everything off?

Protein in Ayurveda: The Earth and Water Connection

In Ayurveda, protein-rich foods are linked to the earth and water elements—they provide grounding, stability, and strength. This is why we naturally crave more of these foods during times of stress or transition (hello, perimenopause and menopause!).

But not all proteins digest the same way. Some are light and easy on the system, while others are dense and heavy. The goal isn’t to eat as much protein as possible—it’s to find the right kinds that your body can break down and use effectively.

The Best Protein Sources for Midlife and Beyond

If you’re navigating your 40s, 50s, or beyond, you might notice your body changing. Maybe you feel more fatigued, your digestion is sluggish, or you’re dealing with more joint pain. Ayurveda sees this as a natural shift into the Vata stage of life, where lightness and dryness increase in the body.

To balance that, Ayurveda encourages grounding foods—foods that feel nourishing, stabilizing, and easy to digest. Here are some great options:

Plant-Based Proteins (Great for Vegetarians)

• Lentils & beans – Always cooked well and paired with warming spices

• Chia seeds & flaxseeds – Rich in protein, fiber, and healthy fats

• Tahini & almond butter – Easier to digest than peanut butter

• Heirloom whole grains – Like farro, amaranth, and quinoa

Dairy & Animal Proteins (If They Work for You)

• Grass-fed dairy – Greek yogurt, ghee, high-quality milk

• Bone broth & slow-cooked meats – The Ayurvedic way to eat animal protein

• Wild-caught fish & pasture-raised poultry – Less inflammatory than conventionally raised meats

The key? Prioritize digestibility. If a protein source makes you feel bloated, sluggish, or uncomfortable, it might not be the right one for you.

The Protein Powder Dilemma: Yay or Nay?

Ayurveda isn’t big on protein powders, but let’s be real—sometimes they’re convenient. If you do use them, keep it simple: choose one with minimal ingredients and pair it with good fats (like chia seeds) to aid digestion.

Kate shared her own experience with grass-fed whey protein, which transformed her brittle nails into strong, healthy ones. That’s a sign that her body is actually absorbing the nutrients! If you’re curious, try it for a few weeks and see if you notice a difference in your nails, hair, and energy.

Listen to Your Body, Not the Trends

The biggest takeaway? Your body knows what it needs. If you’re constantly exhausted, craving sweets, or feeling ungrounded, protein might be part of the solution—but so is tuning into your body’s signals.

Instead of fixating on grams, focus on grounding, nourishing foods and watch how your body responds. Ayurveda isn’t about restriction or rules—it’s about creating balance and eating in a way that makes you feel good.

And if you want to dive deeper, be sure to listen to the full episode of Everyday Ayurveda with Kate for more insights!

Perimenopause and the Mind

As we move through life transitions like perimenopause, balancing the mind becomes essential to maintaining physical health. Ayurveda offers practical tools for calming the mind and body—daily self-care (dinacharya) practices are a great place to start. This might look like:

- Abhyanga (self-massage): Warm oil massage daily can calm Vata dosha, soothe the nervous system, and ground the mind.
- Rhythmic Breathing: Even 2 minutes of slow, deep breathing or a simple meditation practice can make a world of difference in stabilizing the mind.
- Nourishing meals: Focus on easy-to-digest, warm, and grounding foods—like root veggies and soups—to support your body’s digestion and energy.

Ayurvedic Mornings: Breakfast Inspirations from Vaidyagrama

Breakfasts from this week vaidyagramaayurveda,

This is the place where much of my first 2 books on Ayurveda cooking were written and many inspirations come from the food here. My recipes are often modified using ingredients found in Western countries.

1. Pongal and coconut chutney. Find both recipes in Everyday Ayurveda Cooking for a Calm Clear Mind

2. Idly sambar. No idly recipe yet but find South Indian Sambar in Everyday Ayurveda Cookbook

3. Red rice kanjee, find it in Everyday Ayurveda for Women’s Health

4. The desk here is where my next book will likely be written. ❤️📚

I’ll be hosting a group here for panchakarma next year, from late January to mid-February. This will be an invite-only. If you are interested, please DM me your email. The list is coming together. 🙏

Lunar Yoga Ritual

Exercise on your period yay or nay?

Ayurveda would say to avoid activities that pull energy from the downward flow up and out. Vigorous things like jogging and aerobic workouts can “steal” energy that the body needs to go for Flow.

That being said, I hear from some people that an amount of exercise actually helps the flow go. So while there is an individual component here, in general, doing less than you are used to, and avoiding things that put a lot of stress on the body, esp the pelvis, is a wise choice that leaves plenty of energy for downward flow motion.

I try to do only a Lunar Yoga Sequence when I am bleeding, and walk (walks are good!). For me, if I am too active, I will notice a change in my flow either this cycle or the next one. More spotting, perhaps some cramps, or an interrupted flow coming and going. What do you notice? What works for you?

Find Lunar Yoga Ritual here.

Skin Care Round Up

Here it is folks! After months of experimenting with gifted products, these are my faves. When a brand reaches out, I vet them hard- checking for responsible sourcing and totally nature-based ingredients. If they pass, then I try them out for a few months minimum before talking about them.

While products are fun and effective, keep in mind healthy digestion and de-stressing are non-negotiable for happy skin.

You will also find discount codes for some of these brands in my bio! Have fun!

As I’ve gotten into my forties, I have had to switch it up to keep the skin hydrated. I exfoliate weekly now, and I have to moisturize morning and night and wear sunscreen (sun damage is real!). This is where I’ve landed this winter.

Check my Beauty highlights in stories for the complete scoop on my AM and PM routines, and how I incorporate this round-up. What are your faves? Drop them in the comments- and the same goes for any questions.

You will also find discount codes for some of these brands in my bio! Have fun!

Products featured
- @rasasaraskinfood vata cleansing bar
- @birchstoneapothecary rose hydrosol
- @fountsociety vitamin C oil and water cream
- @umaoils anti-aging face oil
- @banyanbotanicals Beauty Balm and castor oil
- @samaya_ayurveda vata exfoliant

Become a Leader

If you are an Ayurvedic Health Counselor or practitioner, this training is for you. Grow your community, your practice, and do something you love that gets your people results.

We give you everything you need to run it and teach you what you need to know. We start Feb 25!

The Ultimate Natural Oral Care

A healthy gut starts in your mouth, and Ayurveda has been talking about oral care for millennia! In the days of the old, oral care primarily involved chewing twigs from a neem tree. Neem is an exceptional anti-bacterial, anti-fungal, and anti-inflammatory, even the NIH is talking about it. These days, we have moved into elaborate routines using pastes and powders, flossing, brushing, and more. I am a huge fan of flossing and brushing (obviously!) but I am very careful to look for natural products when it comes to what’s in my mouth. That’s how I found Dr. Tung’s. 

Their unique Activated Charcoal VEGAN Floss is made with plant-based wax, activated charcoal for deep cleaning, and a burst of lemongrass flavor, it’s the perfect blend of natural, effective, and eco-friendly. I first started using activated charcoal when I got a funky tummy hiking in the backcountry in college, and I’ve always thought of it as an anti-bacterial, anti-pathogen that goes into my suitcase for India trips, as well as into my oral care products. I love the idea of natural floss that absorbs pathogens.

If you’re interested, you can Shop it here and use code KATE15 for 15% OFF your first purchase. Enjoy!

Winter Foods: Build, Warm, Moisturize

Winter Foods: Build, Warm, Moisturize
1. Build the body with heirloom wheat and oats, meat if you eat it, root vegetables, bananas, dates, and sugar cane.
2. Warm the body with small amounts of ferments, warming, spices, pickles, citrus, fruits, and olives.
3. Moisturize the body with sesame, dairy, almonds, ghee, and olive oil.

For more on winter diet and routine, check out my Deep Winter workshop.

Top four Winter Self-care tips

I promise you I do these 4 things in winter:

I eat homemade soup. I sip warm water, nothing cold. I take walks outside and am slightly obsessed with sunshine! I have hats that cover my ears, and I never forget to wear one.

For a deep dive into winter self-care, including the whys and the hows, check out the Deep Winter Self-Care Workshop.