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Hey Avinash 🙂

The following notes and the mantra below are tailored specifically for you and your unique type. Please read them mindfully and carefully before beginning your Exercise and Nutrition Plan. You can return to them anytime for clarity or guidance—they hold the key to your health and fitness success.”

It’s a complete, holistic plan tailored to your unique body type, taking into account all the major body type systems.

Even if some of the foods, herbs, or spices in your plan aren’t easy to find, it’s worth the effort to include them. These specific ingredients are the key—they make the biggest impact when it comes to balancing your type and restoring harmony to your whole system.

No expert knows your body better than you. Don’t just accept advice—test it, feel it, and discover the truth through your own experience

 

Exercise notes:

  • Both Type 1 & Vata naturally thrive on movement and love being active, though there are a few nuances.
  • Type 1 is best suited for high-intensity short burst type of exercise. Responding well to explosive, vigorous, full-effort training such as short, intense strength-training sessions, powerlifting-style bursts, short high-intensity interval training. But as a Vata type, it’s important to keep your movements controlled, steady, and of moderate intensity. Avoid extreme, explosive, or maximum-effort training. Incorporate balance and stability exercises to support your coordination and grounding. The key is short bursts of moderate-intensity strength training performed with a controlled, mindful tempo, combined with grounding, stabilizing and stretching movements to maintain overall balance.
  • Slow tempo + low rep volume is always better than fast, high-rep work for you (being Vata). Avoid overly sweaty, high-intensity cardio. It depletes Vata and leads to burnout.
  • Rest between sets is essential. 60–90 seconds to calm the nervous system. Avoid overtraining, watch for signs of fatigue or jitteriness (common with Vata).
  • Prioritize compound movements to isolated ones, that build strength efficiently (good for Vata & Type 1).
 

Portion Sizes:

  • Protein – animal protein or soy (chicken, meat, tofu, tempeh, fish). Palm-Sized Rule: each meal should contain: 0.75–1 palm-sized serving for women, 1–2 palm-sized servings for men. This equals roughly: 3–6 oz (85–170g) per meal, slightly higher for tofu/tempeh.
  • Carbohydrate – grains, beans, legumes (quinoa, basmati rice, millet, barley, mung bean). 1/2 – 3/4 cup cooked grains per meal for women, 1/2 – 1 cup for men
  • Root veggies (carrots, sweet potato, beets, pumpkin) –  ½–1 cup cooked
  • Soups & Stews & Vegetables – 1–2 cups per meal
 

nutrition/lifestyle notes:

  • This plan includes both vegan and non-vegan options. Regardless of which one you choose, it’s designed to provide all the protein your body needs. Unless you’re doing intense weight training for a bodybuilding competition or working out for more than two hours a day, there’s no need to add extra protein/calories through commercial protein powders. So stay away from them while following this programme.
  • Eat warming foods rich in protein, healthy fats, and complex carbs to fuel recovery.
  • Stay hydrated with warm water or herbal teas.
  • Get adequate sleep — although Type 1 & Vata type both generally need less sleep than other types and other doshas, but quality of the sleep is very important. The key is to establish a regular consistent sleep pattern (with the same exact time of going to bed) contradictory to Vata nature, that could have a very irregular sporadic sleep pattern. This way a high quality, deeply restorative sleep can be achieved. So with your Type its all about the quality of the sleep, not quantity.
  • Practice breathing or meditation before bed or post-workout to calm the nervous system.
  • Evening walks help reset circadian rhythm and aid quality of sleep and digestion.
  • Warm oil massages, grounding foods and breathwork enhance results.
 
Notes for success:
 
  • Warmth and grounding daily rhythm is the key for your Type.
  • Short burst, medium intensity, regular, mindful exercises work the best for you.
  • Warm water, herbal teas (cumin-fennel-ginger is ideal) all the time.
  • Short fasting episodes are good, but avoid fasting too long (if Vata is high).
  • Avoid intense and long cardio sessions, that depletes you (Vata & Type 1).
  • Avoid cold environments or too much of cold foods (if Vata is high).
 

Your Mantra: “Grounded Strength Through Rhythm and Nourishment”  

 

Food to favour:

  • Grains & carbohydrate: spelt, quinoa, buckwheat, rice, oats, butternut squash, pumpkin, parsnip, sweet potato.
  • Protein & Legumes: most animal protein (except for pork) like beef, lamb, mutton, veal, chicken, turkey, egg, fish and shellfish. Some beans and legumes like adzuki beans, mung beans and black eyed peas.
  • Vegetables: leafy greens, kale, zucchini, carrots, broccoli, bok choy, turnip, green beans, beetroot., asparagus, bell peppers.
  • Fruits: pears, apples, cherries, plums, watermelon, grapes, pomegranate (avoid too much citrus like oranges or tangerines), pineapple, banana, mangoes, figs, dates.
  • Dairy product: only ghee and non-dairy product like almond/oat/rice milk and cheese.
  • Spices: Ginger, cumin, fennel, cinnamon, cardamom, star anise, clove. pepper, nutmeg.
  • Healthy fats: ghee, sesame oil, olive oil.

Weakening food:

  • Generally: cold, raw or dry foods: salads, raw vegetables, crackers etc (if Vata is high).
  • Grains & carbohydrate: wheat, barley, couscous, sorghum, corn, white potato.
  • Protein & legumes: pork, most beans and legumes like red kidney beans and lentils. Most soy products like tofu, edamame beans, (tempeh in moderation).
  • Vegetables: cucumber, cauliflower, corn.
  • Dairy product: all dairy product like cow ‘s milk, cheese, yogurt. Only ghee is ok.
  • Fruits: citrus fruit like orange and tangerines, kiwis.

 

 

Program

  1. Avinash - Day 1
  2. Avinash - Day 2
  3. Avinash - Day 3
  4. Avinash - Day 4
  5. Avinash - Day 5
  6. Avinash - Day 6
  7. Avinash - Day 7