Kate is a self-described holiday dork who loves parties, cookies, cocktails and a good stuffing situation. She also remembers what it felt like to stagger out of Thanksgiving week bloated, gassy, constipated and anxious for days. In this solo episode, she downloads her personal Holiday Health Guide, honed over two decades of living Ayurveda, healing her gut from parasites, and still saying yes to celebration.

You will learn the one shift that made the biggest difference in her digestion during feast season, how she navigates appetizers, cocktails and desserts without deprivation, and the simple kitchen and travel tools she never shows up to a party without. From meal spacing and spritzers, to CCFT in a thermos and fennel seeds in a mint tin, this is a realistic Ayurvedic survival guide for Thanksgiving and the winter holidays.

If you want to enjoy the cheese board and the pumpkin pie and still feel like yourself the next day, this episode is for you.

In this episode, you’ll learn:

Key topics and practices Kate covers

Kate explains why heavier, fattier, sweeter foods make sense in colder seasons from an Ayurvedic lens. Root vegetables, meats, fats and harvest feasts can be supportive when digestion is strong and timing is thoughtful.

The main problem is not necessarily eating “too much” but eating too often. Constant grazing on treats, candies and cookies between meals means the previous meal never fully digests, building ama and weakening agni.

Kate’s simple focus:

Appetizers used to be a major trigger. Now she:

Kate shares her go to supportive blend: equal parts cumin, coriander and fennel seeds simmered in water, then strained into a thermos.

She uses it to:

She also chews fennel seeds after meals to calm indigestion, gas and heaviness, often carrying them in a small mint tin.

Kate still enjoys a party and usually has around two drinks across an event. She:

A big part of her success is presence. She closes her eyes for a sip, or quietly steps aside to savor a favorite cheese or dessert so her senses register the pleasure. That presence helps her feel satisfied with less.

One of the biggest shifts Kate names is learning to savor. When there is a lot of stimulation, conversation and family dynamics, it is easy to eat and drink on autopilot. She now:

To kindle agni before a big meal or when she feels heavy, Kate uses:

She eats this about 20 minutes before a meal to wake up digestive fire or first thing the next morning if she feels sluggish.

Important nuance: she avoids this ginger shot right before alcohol on an empty stomach because that much fire plus alcohol can create acidity. In that case, she may switch to a gentler ginger tea or skip the ginger altogether.

Kate’s Ayurvedic doctor once told her to “run about” after sweets to help her body metabolize sugar. She now:

Rather than hoping a holiday table magically matches her digestion, Kate brings what she wants to eat and share, such as:

This lets her fully participate in the feast while lowering the burden of poor quality ingredients.

Instead of letting holiday cookies creep into a multi week sugar marathon, Kate:

When feast days are done, she balances heavy, sweet and salty foods with:

About Kate O’Donnell

Kate O’Donnell is a nationally certified Ayurvedic practitioner, longtime yoga teacher and the founder of the Ayurvedic Living Institute. She is the bestselling author of the Everyday Ayurveda series, including The Everyday Ayurveda Cookbook, Everyday Ayurveda Cooking for a Calm, Clear Mind, The Everyday Ayurveda Guide to Self Care and Everyday Ayurveda for Women’s Health. 

Through her books, online courses and live teachings, Kate is known for translating traditional Ayurvedic wisdom into simple, doable practices for modern life. 

If this episode helped you rethink your holiday habits, share it with a friend or family member who wants to feel better this season too.

Subscribe to Everyday Ayurveda with Kate in your favorite podcast app so you never miss a new episode. To go deeper with these practices, explore Kate’s books and online courses, or join the Ayurvedic Living Membership community for ongoing seasonal support.

Health disclaimer

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