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updated from previous title: Ayurvedic Winter Immunity: Digestion, Rhythm & the Microbiome

🎙️ SHOW NOTES 

 Keywords 

Ayurveda, winter immunity, Ojas, Agni, digestion, microbiome, daily rhythm, nourishment, seasonal eating, Vata season, winter health, immune resilience, ama, gut health, tongue diagnosis, Ayurvedic lifestyle, early dinners, warm meals, Dinacharya, sleep, holistic immunity, women’s health, seasonal rhythm

Summary

In this episode, Katja explores Ayurvedic winter immunity — what immunity really is, why winter is the best time to strengthen it, and how digestion, daily rhythm, and even your microbiome shape your resilience.

You’ll learn why Ayurveda describes immunity as Ojas, the refined essence created through proper digestion, nourishment, and rest. Katja also explains how local and seasonal eating influence gut health, why snacking and late meals weaken immunity, and how a simple three-second tongue check reveals the state of your immune system each morning.

A grounding, practical guide to staying well this winter — especially for busy women who want to feel steadier, stronger, and more supported.

Key Takeaways 

• In Ayurveda, immunity is called Ojas, the refined essence of strong digestion.
• Ojas can’t be taken as a supplement — it’s built gradually through rhythm and nourishment.
• Winter is naturally a strengthening season when digestion can thrive.
• Local and seasonal foods support the microbiome, which influences immunity.
• Snacking, late meals, and stress weaken digestive fire (Agni).
• A simple daily look under the tongue can show your current immune strength.
• Sleep, early dinners, and calm evenings are essential winter rituals.
• Immunity is a process, not a peak — it’s built meal by meal, day by day.

Episode Titles 

• Ayurvedic Winter Immunity: Digestion, Rhythm & the Microbiome
• How Ayurveda Builds Immunity: Ojas, Agni & Winter Rituals
• The Ayurvedic Guide to Staying Well This Winter

Soundbites

• “Immunity isn’t something you boost — it’s something you build.”
• “Ojas is the final essence of digestion. It’s your deepest resilience.”
• “Your microbiome knows where you live — and it changes with the seasons.”
• “Warmth, rhythm and nourishment are your winter medicine.”
• “Your tongue will tell you exactly how your immunity is doing.”

Chapters / Timestamps

00:00 – Intro  

00:52 – What Ayurveda Really Means by Immunity (Ojas)  

03:00 – Why Winter Is a Strengthening Season 

04:30 – How Your Microbiome Adapts to Local & Seasonal Foods 

06:45 – Digestion, Rhythm & Why Snacking Weakens Immunity  

10:10 – The 3-Second Daily Tongue Check 

11:45 – Allergies, Sensitivities & the Immune Connection  

13:25 – Practical Ayurvedic Winter Rituals 

17:20 – Final Thoughts: Building, Not Boosting  

18:00 – Outro 

18:28 – End 

Links Mentioned

Free Guide:
➤ 5 Ayurvedic Shifts to Move from Scattered to Centred in a Week
Download here → http

🎁 Get my free guide: My 5 Quick Ayurvedic Fixes from Scattered to Steady

Practical tips to feel calmer, clearer, and more like yourself — without overhauling your life.
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🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda.
Explore more episodes at zestforyoga.com/podcast