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Fall, Food, Herbs, Lifestyle

How to Support Ourselves Through the Delicacy of Fall

Fall Blog (1)

A Guide to Seasonal Transition

In the Ayurvedic tradition, paying close attention during seasonal transitions is an important way that we can connect to and honor the unique relationship we have with our bodies. In the areas north of the equator, we are approaching the Fall Equinox. This transition into Fall is all about the transition from light to dark. At all transitions we can be more vulnerable to an accumulation of ama (toxins) in the body and in the mind, which is why it can be a perfect time for gentle cleansing and emotional release. We also will start to experience shorter hours of sunlight, the mornings and evenings will get cooler, and the air will become more breezy and dry. As mother nature will be letting go (of leaves, of daylight hours, the work of photosynthesis), we too can mimic this behavior by practicing the art of letting go.

It could be time to let go of the high intensity schedule you may have had during the pitta time of year. This is the time to slow down and focus on more fluid and intentional movement. Morning and evening meditations, slow walks in nature (bundled up), and staying inside with a book and a cup of chaga can all be more appropriate activities during this time of the year.

While depletion is on the rise, it’s more important to take time for rest and reflection rather than keeping a busy schedule. You can also take advantage of this time of letting go to release any stored up emotions that may have accumulated throughout the early part of the year. Taking more time to journal, pray, and reflect can be a powerful way to welcome the beginning of Fall.

During the early stages of Fall, the pitta season is drawing to a close and the vata element is on the rise. As vata season becomes more predominant, it becomes even easier to encounter imbalances, especially in the qualities of wind and ether. Similarly, in the Chinese medicine tradition, such imbalances can have a major effect on the organs specific to the lungs and the large intestine. This is why it is crucial to take extra care and pay close attention to how you go about your daily routines. The most common imbalances at this time manifest as seasonal allergies, dryness, constipation, sadness, grief and anxiety, and a tendency towards dehydration.

Food For Fall Support

The best way to support this transition into Fall is with grounding and nourishing foods. Think of foods that help to counteract gas and bloating and focus on foods that nourish and strengthen the liver.

This is the perfect time for stewed mung beans, roasted winter squash, cooked dandelion greens with ginger and fresh turmeric. Apples cooked with a small amount of ghee and spices would also be a great way to hydrate the body and help to keep things moving. If you can, try to plan for a gentle cleanse. Ayurveda highlights the time between September 15th and October 15th as the ideal range for a kitchari cleanse. See our free cleansing guide below.

Herbs for Fall Support

Perhaps one of the best ways you can additionally support yourself at this time is through the power of herbs or mushrooms. Try adding some reishi, chaga, or lion's mane to your morning or evening beverage. These mushrooms are considered major superfoods and are strongly anti-inflammatory, promote longevity, better immune function and mental clarity.

Tulsi, ashwagandha, licorice, and gotu-kola are all some of our favorite ayurvedic herbs for fall. Tulsi and licorice make a delicious tea to sip on all throughout the day. We also love this blend from banayan to support yourself through the fall Adrenal Support. (Use code KATIE15 for 15% off). 

Practices for Fall Support

The fall tendency is to become more mentally scattered, anxiety can rise, and emotions can become a little more intense. Try focusing on exercise that incorporates more fluid movements like walking, gentle yoga, and body weight mobility circuits.

Meditation in morning and evening sun can be most effective and taking the time to journal can help to ease any extra stress. In particular, it could be helpful to use writing prompts such as I let go of or I release. Taking the time to reflect on what has and has not served you in the six months would be constructive and intentional practice as you move forward into the season of release and surrender.

This is a crucial time for building and tonifying the body in preparation for the winter months ahead when the body tends to become weaker and more susceptible to illness. Take the extra time and dive into the healing practices of Ayurveda.

Katie’s Autumnal Must Haves

Reishi

Chaga

Open Heart Rose Powder

Adrenal Nourish

Golden Milk 

Vata Spice Blend

Use code SHAKTIPOWER for 10% off everything from Paavani Ayurveda

Use code KATIE15 for 15% off everything Banyan Botanicals

Click here to access Shakti School's Ayurvedic Cleanse Guide

Want to go deeper into the healing power of Ayurveda? Seasonal transitions can often be the perfect time to set new intentions. Join Ayurveda School to learn more about cleansing, herb support, and get certified to help support others!

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TheShaktiSchool

Here’s the thing, my coffee-loving sister. It’ Here’s the thing, my coffee-loving sister. It’s not about the coffee. It’s about the connection.⁠
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Whether it’s a solo sunrise moment or a chat with your beloved on the porch, coffee offers us an excuse to pause.⁠
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To come home to your senses.⁠
To connect to your heart.⁠
Because the most healing part of your morning brew?⁠
⁠
It might not be the coffee. It might be the intention you’re drinking it with.⁠
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🎓 Want to go deeper?⁠
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This is the kind of thing we teach, embody and live inside our 2026 Ayurveda School Certification.⁠
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Inside our year-long feminine-form Ayurvedic Wellness Coach Certification Training you’ll learn:⁠
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∙ How to read your own body like scripture⁠
∙ How to work with the seasons, cycles and your own nervous system⁠
∙ And how to become a true feminine healer (for yourself + others)⁠
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💫 Comment WISDOM to get instant access to our Women’s Wisdom & Ayurveda Mini-Course to start evolving right now.⁠
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🌿 Comment AYURVEDASCHOOL (one word) to get more details on our program or book a complimentary connect call with our team.⁠
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With love (and yes, a warm mug in hand),⁠
Katie 💋
Even small shifts like these can help stoke your a Even small shifts like these can help stoke your agni, boost your metabolism and strengthen your digestion.

🥬 Avoid processed food + leftovers. Food carries prana—the living energy that fuels body, mind and spirit. The longer food sits or the more processed it is, the less prana it has to offer you.

→ Instead: Cook simple, fresh meals when you can and eat warm foods to nourish your inner fire.

🌙 Avoid eating dinner after 6pm or sundown. Your digestion moves with the sun. Eating late overloads the body, leaving you heavy and foggy the next day.

→ Instead: Opt for an earlier, lighter dinner. Soups, kitchari or steamed veggies with a touch of healthy fat are perfect.

🍠 Focus on full meals instead of constant grazing. Every time you snack, your digestive fire is interrupted and never fully resets. Over time, this weakens agni—your body’s power to transform food into energy and vitality.

→ Instead: Root yourself in 3 nourishing meals a day so your system can digest fully and then truly rest.

🍽️ Eat only until three-quarters full. Stuffing yourself extinguishes your flame. Leaving space keeps you light, clear and energized.

→ Instead: Pause mid-meal, tune in and stop before heaviness sets in.

💦 Don’t drink ice water with meals. This is a big one. Cold and excess liquid dampen your digestive fire - it’s like pouring water on a sacred flame.

→ Instead: Sip warm water or herbal tea if you’re thirsty with meals, and drink larger amounts between meals.

When we honor the sacred fire that not only digests only our food, but also transforms our emotions and life experiences, we unlock more sustained energy, more fuel and more soul-power.

🪔  Ready to deepen your relationship with Divine Feminine Ayurveda? Comment WISDOM and we’ll send you our free course, Women’s Wisdom and Ayurveda so that you can start diving in right now.
The week before your period can also mean ICKY SYM The week before your period can also mean ICKY SYMPTOMS like bloating, headaches, fatigue, sore boobies & breakouts. Ayurveda teaches that this is often linked to imbalances in hormones (hello estrogen dominance?), ama buildup (that’s toxins), nutrient depletion and stress overload. That’s why food—and herbs—are your best allies in this phase.⁠
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Enter: the ultimate hormone-balancing, PMS-soothing treats you can imagine.  Made with cacao, dates, oats, Ayurvedic herbs (Ashwagandha, Shatavari), Maca, spices and mineral rich ingredients, these recipes are your new period BFFs.⁠
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In these recipes you’ll find ingredients like:⁠
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🍫 Cacao + oats, which are loaded with magnesium—your PMS bestie for easing cramps, stabilizing mood, calming the nervous system & boosting progesterone.⁠
🌿 Ashwagandha helps calm stress + anxiety.⁠
🌸 Shatavari supports female hormones + cycles.⁠
🌱 Maca gives an energy + mood boost.⁠
🧡 Spices like cinnamon, cardamom & fennel aid digestion + circulation.⁠
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If you’re looking to reduce PMS, support your hormones and satisfy your chocolate cravings in the luteal phase—this recipe bundle is your go-to. Swipe right to see everything you’re gonna receive. ⁠
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Want the full recipes? We’re sending them out in our newsletter this week. ⁠
⁠
Comment “HORMONE LOVE” + I’ll DM you the next steps to get added to our list.
In Ayurveda, Agni is more than your digestion. Ag In Ayurveda, Agni is more than your digestion.

Agni is the sacred fire that transforms what you take in from the outside world into vitality, clarity and wisdom.

When your Agni is strong, you don’t just break down food with ease - you metabolize emotions, challenges and life changes. You have the power to burn through confusion, soften your defenses and transform what’s stuck or hard into insight and freedom.

Old hurts lose their grip.
Confusion burns away, revealing truth.
The “stuck places” in your body and psyche soften, making space for more.

Agni is not just a physiological process…it’s foundational to our psychological and spiritual vitality.

When you tend your sacred fire, you feel more grounded and resilient in times of change.

You see clearly what needs to stay and what needs to be released.

It’s easier to connect to the part of you that is already whole and needs nothing added.

And here’s the beautiful paradox:

Tending Agni doesn’t have to be about doing more.

Removing what dims your inner flame (like outdated habits, stagnant emotions and the “shoulds” that never belonged to you) is one way that we can increase our agni-power.

This is the work we do at The Shakti School: this community is about holding you as you release what’s dimming your light and step into habits, spiritual practices and purpose-driven action that helps you burn brighter.

🪔  Are you ready to reawaken your inner fire? 

Comment WISDOM and I’ll send you our free Women’s Wisdom + Ayurveda mini-course. This course is an invitation to reclaim your power, cultivate your light and immerse yourself in Divine Feminine Ayurveda.
I’ve been on a deep dive into natural hormone su I’ve been on a deep dive into natural hormone support—because your mood swings, sleepless nights and that weird bloaty rage aren’t just "you being crazy." 😬⁠
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They’re signs your cool aunt hormone (aka progesterone) might be MIA.⁠
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But here’s the kicker: PROGESTERONE is super sensitive.⁠
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To stress. To blood sugar spikes. To liver congestion. To xenoestrogens. To basically being a modern woman. So, NO IT’S NOT YOUR FAULT YOUR HORMONES ARE WHACK. ⁠
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So what’s a gal to do?⁠
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Here’s what I’m loving lately to bring her back in:⁠
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🌿 Liver love: Your liver is the queen of hormone metabolism. I’m loving warm lemon water, dandelion root tea, nettles, dill-for-days (!) beets, milk thistle and castor oil packs over the womb & liver. Plus dry brushing and self-abhyanga with cooling oils like coconut, monoi and honeysuckle. ⁠
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🍳 Blood sugar balancing meals: Try more healthy fats, veggies and grassfed or vegetarian protein - like 80-90 grams a day! ⁠
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🌻 Vitamin B6 + magnesium + zinc: These are the micronutrient fairy godmothers of your luteal phase. (Hello, pumpkin seeds and dark chocolate.) Also, do not skimp on the dates! ⁠
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🌸 Shatavari, wild yam, maca and chasteberry (Vitex). These are our Ayurvedic and herbal allies for feminine hormone harmony. Make sure to check any contraindications, but I am mad about maca lately. ⁠
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🧘🏽‍♀️ Less cortisol, more calm. Daily meditation, alternate nostril breathing and saying no to anything that isn’t a soul yes.⁠
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The truth is, our hormonal systems are WISE.⁠
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They are mirrors of our relationship with our inner feminine.⁠
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This is exactly the kind of thing we go DEEP into in our Ayurveda School.⁠
⁠
Our 2026 Level 1 Ayurveda Certification is now open for enrollment – and I want you to know:⁠
This isn’t just another health course.⁠
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It’s a portal to becoming the embodied healer you’ve been seeking.⁠
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🌺  Start reconnecting with your inner feminine right now. Comment WISDOM for our free Women’s Wisdom & Ayurveda 3+ hour lecture series with me. ⁠
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Here’s to progesterone peace and liver love,⁠
Katie

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