Shedding the Sludge: Ayurvedic Rituals for Spring Vitality

Hosts: Alicia Peterson (Holistically Correct) & Lila Swanberg (The Living Wellness Lounge)

Episode Type: Seasonal Wellness, Ayurveda

Resources & Links: Scroll to the bottom.

Episode Summary

Spring is nature’s invitation to renew, reset, and lighten up. In this episode, Alicia and Lila explore how Ayurveda approaches the seasonal transition from winter to spring — a time marked by heaviness, stagnation, and excess moisture in the body and mind.

You’ll learn how to support your body’s natural cleansing processes by adjusting your daily routine, diet, and movement practices to align with spring’s unique energy. This episode breaks down practical steps for reducing seasonal sluggishness, boosting circulation and digestion, and regaining a sense of clarity and vitality.

Perfect for anyone feeling stuck, foggy, congested, or simply ready for a shift.

What We Cover

1. Rising with the Season

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  Why waking earlier helps prevent heaviness and fatigue

  
  


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  The importance of morning routine and how timing impacts energy for the whole day

  
  

2. Refreshing the Body

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  Gentle self-massage techniques to stimulate lymphatic flow and reduce stagnation

  
  


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  Natural exfoliation practices to slough off winter buildup and support healthy skin

  
  

3. Igniting Digestion

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  Simple ways to wake up digestion each morning and reduce seasonal congestion

  
  


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  Dietary guidance for the spring season: what to eat more of and what to avoid

  
  

4. Moving and Breathing with Intention

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  How to choose movement and breathwork practices that clear mental and physical fog

  
  


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  Specific types of yoga and breath techniques that help release heaviness

  
  

5. Herbal Allies for the Season

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  How to support respiratory and liver health with spring-focused herbs

  
  


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  A discussion on warming spices and bitter herbs to help the body naturally detoxify

  
  

6. Seasonal Do’s and Don’ts

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  Key recommendations for food, lifestyle, and daily rhythm during spring

  
  


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  Common habits that can worsen symptoms of heaviness and stagnation — and what to do instead

  
  

Listener Challenge

Try adding one new seasonal ritual into your routine this week. Whether it's adjusting your breakfast, incorporating movement, or trying a morning routine shift — notice how even small changes can create momentum.

We’d love to hear how it goes — reach out and share your reflections with us directly.

Kapha-Reducing Food Guidance

Favor:

Barley, millet, quinoa, mung beans, red lentils, leafy greens, radishes, asparagus, apples, pomegranate, lemon, ginger, turmeric, cumin, black pepper

Minimize:

Dairy, fried foods, red meat, heavy oils, wheat, bananas, avocados, ice cream, sugar, leftovers, cold or processed foods

Medicine

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