63. Morning Cortisol Spike: 3 Natural Ways to Balance Hormones Without Food
In this solo episode, Kate addresses one of the most frequently asked questions: should you eat breakfast or not? Drawing from Ayurvedic wisdom, she explores why the answer depends on your individual constitution, life stage, exercise routine, and digestive capacity.
Kate shares her personal journey from decades of yoga practice on an empty stomach to discovering she needed breakfast when she started weightlifting. She breaks down the relationship between cortisol, hormones, protein needs, and morning routines, while introducing the crucial concept of prana as an alternative source of life energy beyond food.
This episode offers practical guidance on reading your body's signals, understanding Kapha time, managing morning cortisol spikes through breathwork, and finding the breakfast routine that actually serves your unique needs.
What We Cover
Why Ayurveda says it depends when it comes to breakfast
How cortisol spikes in the morning and what that means for your appetite
The difference between yoga practice and weightlifting for morning food needs
Why coffee on an empty stomach is problematic for most people
Understanding Kapha time of day and morning mucus
How menopause and aging change your breakfast needs
Prana as primary nutrition beyond food
Alternate nostril breathing for hormone balance
Why timing of breakfast matters more than what you eat
When to skip dinner instead of breakfast for better results
Take Home Practices
Notice how your stomach feels when you wake up - heavy or hungry?
Start your day with hot water and 5-10 minutes of conscious breathing
If you exercise in the morning, try a small protein-rich snack beforehand
Add fat to your coffee (ghee or milk) if you drink it in the morning
Eat your largest meal between 10 AM and 2 PM during peak digestive fire
Create a consistent breakfast time to support hormone balance
If you're tweaking out or anxious, try breathwork before reaching for food
Relevant Links
Episode 23: Ayurvedic Perspective on Protein
Everyday Ayurveda for Women's Health by Kate O'Donnell (breathing practices for hormone balance)
Call to Action
If this episode helped you understand your breakfast needs better, subscribe to Everyday Ayurveda with Kate and share it with someone who's been confused about morning routines. To dive deeper into personalized Ayurvedic guidance, 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.
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