Rooted in the Seasons

Katja
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  • ALTERNATIVE HEALTH

Rooted in the Seasons is a weekly podcast for anyone wanting to feel more balanced, calm, and connected, without overhauling their life. Hosted by Katja Patel, yoga teacher, Ayurvedic guide, and mum, each episode offers simple ways to support your wellbeing through the seasons. You’ll hear practical tips from Ayurveda, real-life reflections, and small seasonal shifts that make a big difference. If you’re juggling work, family, and the feeling that life moves too fast, this podcast will help you find steadiness in the middle of it all — with a little more rhythm, ease, and nourishment.

  1. I Just Want to Sleep — An Ayurvedic Guide to Restful Nights

    8H AGO

    I Just Want to Sleep — An Ayurvedic Guide to Restful Nights

    Send a text 🎙Show Notes Summary  You crawl into bed exhausted… and your mind starts pacing. If you’re tired but can’t sleep — waking at 3am, replaying conversations, mentally organising tomorrow — this episode is for you. In this conversation, I explore sleep through an Ayurvedic lens and explain why sleep struggles are rarely random. They often reflect rhythm — how you eat, work, wind down, and move through your day. We’ll explore: Why the early hours of the night matter biologicallyHow Vata, Pitta, and Kapha influence your sleep patternWhy supplements don’t fix rhythmThe connection between food, nervous system safety, and restSimple evening rituals that help the body settle naturallyThis isn’t about perfection or strict routines. It’s about rebuilding sleep gently — through steady, supportive rhythms that tell your body it’s safe to rest. If sleep has been feeling fragile, you’ll find links in the show notes to deeper support inside Stress Less, Live More, as well as my Ayurvedic sleep masterclass. Small, steady changes matter. Keywords  Ayurvedic sleep, women and sleep, Vata insomnia, Pitta second wind, waking at 3am, nervous system and sleep, evening routine for better sleep, stress and sleep patterns, Ayurveda for modern women, rebuilding rhythm Chapters  00:00 Introduction to Sleep and Modern Life 02:19 Understanding Sleep from an Ayurvedic Perspective 07:53 The Connection Between Sleep and Daily Rhythm 12:16 Practical Steps to Improve Sleep Quality Sound Bites “I just want to sleep.”  “Sleep isn’t fixed at night.”  “Sleep is foundational.”  “Sleep returns when safety returns.” Explore further: How to Get a Good Night’s Sleep with Ayurveda - if you prefer reading full blog post.How the Doshas Respond to Stress — understanding your unique stress pattern and how to work with it.✨ Ready to shape your rhythm? If you’d like support building a daily rhythm in a structured way,  join us inside the monthly Stress Less – The Rhythm Workshop.  🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    14 min
  2. Living the Life You Wanted — But Feeling Drained

    FEB 18

    Living the Life You Wanted — But Feeling Drained

    Send a text 🎙️Show Notes Keywords  Ayurveda, daily rhythm, women’s health, nervous system regulation, hormonal balance, digestion and circadian rhythm, stress and depletion, lifestyle rhythm, seasonal living, restorative routines, energy and resilience Summary In this episode of Rooted in the Seasons, Katja Patel explores why so many women feel drained even when their lives look full and meaningful. Rather than focusing on workload alone, she looks at the deeper role daily rhythm plays in nervous system regulation, digestion, hormonal balance, and overall well-being. Drawing on Ayurvedic wisdom and modern circadian science, Katja explains how predictability signals safety to the body and why fragmented routines quietly deplete energy over time. She shares simple, practical ways to restore rhythm — especially through small morning and evening rituals — and invites listeners to reflect on how their own daily patterns might be shaping how they feel. This episode is a gentle reminder that you may not need a different life — just a rhythm that supports you. Takeaways  You can love your life and still feel drained inside it.Stress isn’t always about workload — it’s often about fragmented rhythm.The nervous system thrives on predictability.Hormones and digestion follow natural circadian patterns.Irregular timing requires the body to work harder.Small, consistent rhythm shifts change how you experience your days.Gentle structure supports more than flexibility alone.Morning and evening rituals anchor the nervous system.Consistency matters more than intensity.You don’t need a different life — you may need a steadier rhythm. Sound Bites "You chose this life — and you value it." "Predictability signals safety." "Think rhythm, not rules." "Small, steady changes matter." "You don’t need a different life — you need a rhythm your body can trust." Chapters 00:00 Welcome to Rooted in the Seasons 01:05 Living a Full Life — But Feeling Drained 02:45 The Rhythm We’ve Lost 04:50 Why Predictability Signals Safety 06:40 Digestion, Hormones & Circadian Timing 08:20 The Power of Morning and Evening Rituals 10:00 Shaping a Rhythm That Supports You 11:30 Closing Reflections 🌿 Explore further: Your Morning Blueprint — how to begin the day in a way that supports digestion and nervous system rhythm.How the Doshas Respond to Stress — understanding your unique stress pattern and how to work with it.✨ Ready to shape your rhythm? If you’d like support building daily rhythm in a structured way, join us inside the monthly Stress Less – The Rhythm Workshop.  🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    13 min
  3. Stress-Free Meal Planning: Reducing Mental Load on Busy Days

    FEB 11

    Stress-Free Meal Planning: Reducing Mental Load on Busy Days

    Send a text 🎙️Show Notes Keyword  meal planning for busy women, mental load, decision fatigue, nervous system support, Ayurveda for everyday life, daily rhythm, stress reduction, family meal planning, gentle structure, healthy routines without rigidity Several listeners have reached out saying this podcast put words to something they’ve been feeling for a while. If that’s you too, I’ve created a Stress Less Workshop with simple practices to help you feel more settled and supported day to day. Episode Summary In this episode of Rooted in the Seasons, Katja Patel explores why the question “What’s for dinner?” can feel so draining — and how gentle meal planning can reduce mental load and support the nervous system. Drawing on personal experience and Ayurvedic wisdom, Katja reframes meal planning not as discipline or perfection, but as rhythm and support. She shares practical, flexible strategies — from involving family to online grocery ordering — and explains why a meal plan should be a reference point, not a rigid rule. This episode is for anyone who feels mentally blocked by food decisions at the end of the day and wants a calmer, more sustainable way to nourish themselves and their family. Takeaways Meal planning reduces mental load more than it improves productivity.An unanswered food decision can create surprising stress.Decision fatigue often shows up as “I don’t know” or mental shutdown.Rhythm and predictability help calm the nervous system.A meal plan is a support system, not a rule.Involving family members reduces hidden cognitive burden.Online grocery ordering can be another layer of support.Small, steady structure is more sustainable than strict planning.Planning just two or three meals can make a meaningful difference.Nourishment feels easier when decisions are made ahead of time. Sound Bites  “Think rhythm, not rules.”“The stress isn’t the cooking — it’s the decision.”“A meal plan is there for the days you can’t make another choice.”“Supportive, not demanding.”“Once the decision is made, the body relaxes.” Chapters 00:00 Introduction to Meal Planning and Mental Load 04:34 The Importance of Decision-Making in Meal Planning 07:59  Flexible Meal Planning Strategies 10:35  Key Takeaways on Meal Planning and Support 🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    12 min
  4. The Gunas: How Sattva, Rajas, and Tamas Shape the Mind

    FEB 4

    The Gunas: How Sattva, Rajas, and Tamas Shape the Mind

    Send a text 🎙️Show Notes Keywords  Several listeners have reached out saying this podcast put words to something they’ve been feeling for a while. If that’s you too, I’ve created a Stress Less Workshop with simple practices to help you feel more settled and supported day to day. Episode Summary  Several listeners have reached out saying this podcast put words to something they’ve been feeling for a while.If that’s you too, I’ve created a Stress Less Workshop with simple practices to help you feel more settled and supported day to day. In this episode of Rooted in the Seasons, Katja Patel explores the Ayurvedic concept of the gunas — sattva, rajas, and tamas — and how these three qualities primarily shape the mind, influencing how we think, feel, and respond to daily life. Katja shares how recognising the gunas gives us language for inner states we often sense but can’t quite name, and why awareness creates choice rather than pressure. She also explores how food influences the mind via the body, and why contemplative traditions favour sattvic food to support clarity and steadiness. This episode offers a grounded, practical way to work with the gunas consciously — through gentle observation, small shifts, and rhythm rather than rules. Takeaways We all experience different inner states — but often lack language for them.The gunas describe qualities that primarily shape the mind and perception.Sattva supports clarity and steadiness; rajas brings activity and stimulation.Tamas can offer grounding, but in excess may feel heavy or stagnant.Recognising the gunas helps us notice patterns without self-judgement.Food influences the mind through the gunas, not just the body.Sattvic food supports mental clarity because it neither agitates nor dulls the mind.Awareness creates choice — and choice creates steadiness.Small, consistent shifts matter more than force or intensity.You don’t have to figure this out alone — one small step is enough. Sound Bites  “The gunas affect the mind.”“Awareness creates choice.”“One small step is enough.”“This isn’t about adding more — it’s about choosing what supports the mind.” Chapters 00:00 Introduction to Ayurvedic Wisdom 01:22 Understanding the Gunas: Sattva, Rajas, and Tamas 07:09 Why the Gunas Are Always in Motion 09:12 How Food Influences the Mind 13:46 Working with the Gunas Gently 15:43 Closing Reflections and Next Steps Links: Read full blog post if you like to come back to the content. Sattvic Food Shopping List 🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    17 min
  5. Self-Doubt and the Mind: A Yogic Map Through Uncertainty

    JAN 28

    Self-Doubt and the Mind: A Yogic Map Through Uncertainty

    Send a text 🎙️Show Notes Keywords self-doubt, yoga philosophy, mental resilience, rhythm and routine, mindfulness, Ayurvedic lifestyle, stress and the mind, daily rituals, nervous system support, women’s wellbeing Episode Summary In this episode of Rooted in the Seasons, Katja Patel explores self-doubt — not the loud, dramatic kind, but the quieter patterns that often return during times of pressure, transition, or fatigue. Drawing on yoga philosophy and the Yoga Sutras of Patanjali, Katja reframes self-doubt as a familiar movement of the mind rather than a personal failing. Instead of trying to eliminate doubt, the episode offers a grounded way to understand it, work with it, and respond more steadily over time. Through practical examples and reflective insights, this episode explores how resilience is built through rhythm, repetition, and consistent daily practices — much like strengthening the immune system through ongoing care. Listeners are gently reminded that understanding takes time, patterns repeat, and that returning to supportive practices again and again is part of the path. Key Takeaways Self-doubt often appears quietly rather than all at onceIt’s a recurring pattern of the mind, not a personal flawYoga philosophy helps us understand the terrain of self-doubtPatanjali offers multiple paths — not one rigid solutionYou don’t need to work with everything; one steady anchor is enoughResilience is built gradually, through repetition and rhythmConsistency matters more than intensitySelf-doubt may return at different life stages — and that’s normalDaily rituals can help steady the mind and nervous systemRecognising patterns early makes them easier to work with Sound Bites “Yoga helps us understand the terrain of the mind.”“Self-doubt isn’t a personal failure — it’s a pattern.”“Resilience is built through repetition, not intensity.”Chapters 00:00 – Self-doubt as a quiet, recurring experience 02:36 – Understanding self-doubt through yoga philosophy 07:31 – Resilience, repetition, and steady practice 10:13 – Working with self-doubt through rhythm and daily anchors Everything discussed in this episode — including the yoga sutras and reflections — is also available in the accompanying blog post linked below, so you can return to it and read at your own pace. 👉 https://www.zestforyoga.com/blog/self-doubt-and-confidence If you’re drawn to the idea of working with patterns rather than fighting them, you may enjoy my Stress Less – Creating Daily Rhythm workshop. It’s an exploration of how rhythm, repetition, and simple daily anchors can help build a steadier relationship with the mind. Patanjali’s Yoga Sutras (Swami Satchidananda translation) The primary source referenced in this episode. 🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    12 min
  6. Winter Vata Imbalances: How to Stay Nourished, Calm, and Grounded in the Cold Months

    JAN 21

    Winter Vata Imbalances: How to Stay Nourished, Calm, and Grounded in the Cold Months

    Send a text Keywords Ayurveda, winter wellness, Vata imbalance, seasonal living, daily rhythm, nervous system, digestion, self-care, women’s health, mindfulness Episode Summary In this episode of Rooted in the Seasons, Katja Patel explores the Ayurvedic perspective on winter Vata imbalances and why this time of year often brings more dryness, restlessness, digestive issues, and disturbed sleep. She explains how winter naturally amplifies Vata qualities and why rhythm, warmth, and lubrication matter more than quick fixes during the colder months. Through practical, everyday examples, Katja shares gentle ways to support digestion, skin health, and the nervous system — and why creating a simple, grounding morning routine can help the whole day feel steadier. This episode is a reminder that winter care isn’t about doing more, but about replacing what the season quietly takes away. Key Takeaways Winter Vata imbalance often shows up as dryness, restlessness, digestive changes, or poor sleepRhythm and predictability are more regulating than remedies in winterWarmth and lubrication support digestion, joints, and the nervous systemSimple daily oiling can significantly improve skin and nervous system balanceRest is not laziness in winter — it’s regulationA gentle, structured morning routine sets the tone for the entire daySmall, consistent actions matter more than perfectionSeasonal care works best when it’s supportive, not demandingEpisode Title  Winter Vata Imbalances: How to Restore Balance the Ayurvedic Way Alternatives: Navigating Winter Vata: Practical Ayurvedic SupportWinter Wellness Through Ayurveda: Balancing Vata with Rhythm Sound Bites  “Rhythm matters more than remedies.”“Consistency is more important than perfection in winter.”“Winter support isn’t about doing more — it’s about replacing what’s missing.”"Rest is medicine in winter.”Chapters / Timestamps 00:00 Welcome and Seasonal Context  02:20 Why Winter Amplifies Vata  04:40 How Winter Vata Imbalance Shows Up  07:20 Rhythm Before Remedies  09:55 Supporting Digestion and Warmth  12:30 Calming the Nervous System  15:00 Creating a Grounding Morning Routine  17:30 Final Reflections and Seasonal Takeaways Relevant Links: Morning Routine Blueprint (blog post) https://www.zestforyoga.com/blog/your-morning-blueprint Stress Less, Live More – The Rhythm Workshop https://www.zestforyoga.com/events/stress-less-live-more-live-workshop 🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    17 min
  7. Why Sleep Isn’t a Technique — It’s a Rhythm

    JAN 14

    Why Sleep Isn’t a Technique — It’s a Rhythm

    Send a text 🎙️ Show Notes Keywords sleep, nervous system regulation, parenting, attachment, co-regulation, Ayurveda, rhythm, emotional regulation, intergenerational patterns Summary Sleep isn’t something we fix at night — it’s something that emerges when the nervous system feels safe. In this episode of Rooted in the Seasons, Katja is joined by Miss Meg, founder of Infinite Connection Academy and creator of the Whole Family Regulation method. Together, they explore sleep as a felt experience of safety, the role of rhythm during the day, and how patterns around rest form — and can soften — across all ages. Rather than focusing on bedtime techniques, this conversation looks at regulation, predictability, and connection as the foundations for rest — from babies and children to adults who feel wired or unable to switch off. Find out more about Meg’s work: 🌿 https://www.infiniteconnection.co/ 📱 https://themissmegapp.com/ Takeaways Sleep is a felt experience of safety, not a behaviour to control.Regulation during the day shapes rest at night.Responding builds trust more effectively than rescuing.Co-regulation supports long-term emotional resilience.Feeding, digestion, and sleep rhythms are interconnected.Small moments of connection support long-term security.Family dynamics influence intergenerational patterns.Titles Why Sleep Isn’t a Technique — It’s a Rhythm  Sleep, Safety, and the Nervous System: A Whole-Family Approach Sound Bites “Sleep is a felt experience of safety.”  “Regulation leads — rhythm follows.”  “We can change these dynamics.”  “Set everyone up for success.” Chapters 00:00 Introduction: Sleep, Rhythm, and Regulation  03:22 Parental Leadership and Nervous System Safety  05:47 Preparing Parents Before Birth  08:51 Self-Soothing vs. Crying It Out  12:07 Creating Safety at Bedtime  14:56 Daytime Rhythm and Nighttime Sleep  17:44 Ayurveda and the Three Pillars of Health  21:03 Feeding, Digestion, and Sleep  24:03 Supporting Independence Through Co-Regulation  26:49 Healing Intergenerational Patterns  29:52 Why This Work Applies at Every Age  33:26 Reconnecting with Nature and Regulation  36:34 Communication, Boundaries, and Emotional Safety  39:32 Choices, Consequences, and Learning  43:06 Gentle Takeaways for Parents and Caregivers  45:57 Responding vs. Rescuing  51:32 Creating Meaningful Connection in Small Moments  56:52 Navigating Travel, Time Zones, and Rhythm  01:04:11 Bridging Generational Gaps with Compassion Explore Further Want to explore sleep from an Ayurvedic perspective? → How to Get a Good Night’s Sleep with Ayurveda  For support building a morning and evening rhythm that works for your nervous system, we go deeper inside  Stress Less, Live More. 🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    1h 15m
  8. A Winter Breath Guide: Creating Space, Calm, and Steadiness in the Season of Vata

    JAN 7

    A Winter Breath Guide: Creating Space, Calm, and Steadiness in the Season of Vata

    Send a text 🎙️Show Notes Keywords winter breathing, Vata, nervous system, three-part breath, Ujjayi breath, Brahmari, diaphragmatic breathing, Ayurveda, yoga breathing, seasonal living, relaxation Summary In this episode, Katja Patel explores how breathing changes in winter and why this season asks for a different approach. Drawing on Ayurveda and yoga, she explains how Vata influences the nervous system, digestion, and the breath, and why creating space in the body is essential before working with breathing techniques. Katja introduces the three-part breath as a foundational practice and reflects on seasonal breathing choices such as gentle Ujjayi and Brahmari (Humming Bee breath). Rather than focusing on mastery, this episode invites a more attentive, responsive relationship with the breath — one that supports steadiness, warmth, and calm through the winter months. Key Takeaways Winter breathing is about steadiness, not effortHigh Vata can affect the nervous system, breath, and digestionDiaphragmatic breathing supports relaxation and gut healthCreating space in the body helps the breath deepen naturallyThe three-part breath is a reliable foundation in winterGentle Ujjayi can build warmth and inner supportBrahmari (Humming Bee breath) soothes and reassures the mindSeasonal breathing works best when guided by awareness, not force Sound Bites  "Creating space for the breath is essential." "The three-part breath is your home base." "Humming bee breath settles the mind." “In winter, the breath doesn’t need to be mastered — it needs to be met.” Chapters 00:00 — Winter Breathing and the Season of Vata00:34 — How Vata Affects the Nervous System03:49 — Creating Space for the Breath07:53 — The Three-Part Breath as a Foundation08:45 — Choosing the Right Breath in Winter11:09 — Gentle Ujjayi and Brahmari Practices13:40 — Supporting the Nervous System Through the Season Further Breathing Resources If you’d like to explore some of these practices in more depth, you may find these helpful: Three-Part Yogic Breathing — foundational breath practiceThree-Part Breath Video — guided practice on YouTubeNadi Shodhana (Alternate Nostril Breathing) — calming and balancing breath If this is touching something you recognise and you’d like structured support to work with it over time, this is exactly what I teach inside my Stress Less, Live More course.  🎁 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. 👉 GET THE FREE GUIDE HERE 🎙️ Rooted in the Seasons is created by Katja Patel at Zest for Yoga & Ayurveda. Explore more episodes at zestforyoga.com/podcast

    19 min
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About

Rooted in the Seasons is a weekly podcast for anyone wanting to feel more balanced, calm, and connected, without overhauling their life. Hosted by Katja Patel, yoga teacher, Ayurvedic guide, and mum, each episode offers simple ways to support your wellbeing through the seasons. You’ll hear practical tips from Ayurveda, real-life reflections, and small seasonal shifts that make a big difference. If you’re juggling work, family, and the feeling that life moves too fast, this podcast will help you find steadiness in the middle of it all — with a little more rhythm, ease, and nourishment.

Information

  • Creator
    Katja
  • Years Active
    2025 - 2026
  • Episodes
    44
  • Rating
    Explicit
  • Copyright
    © 2026 Rooted in the Seasons
  • Show Website
    Rooted in the Seasons