Type 2 Pitta - Ati Nasro

Welcome to Type 2 Pitta

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:

Your type can burn out quickly if pushed too hard. So, you should avoid overexertion and keep your workouts medium-paced and flowing, rather than high-intensity and extreme. Prioritize calm, low-stress, moderate-intensity exercise that keeps the nervous system balanced (Type 2 sensitive stress response).
For your Type, best is to train in a cool, quiet environment (early morning or after sunset is ideal). You can be aggravated if too hot or too noisy (Pitta’s sensitivity)
Breath-focused transitions & slow, steady movement are the key for your body Type training.
Keep workouts non-competitive; focus inward, not on external goals. Your type can become overheated or aggravated by highly competitive sports (being Pitta).

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, slighly 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.
Routine is very important for your Type. Type 2 has a higher cortisol response, slower recovery from intense stimuli and does best with calm, predictable rhythms. So you thrive when life is structured, rhythmic, and predictable. Predictability lowers anxiety and helps the parasympathetic system dominate. Also steady, moderate exercise at consistent times prevents overwhelm.
Avoid midday heat and hot environments in general, especially if exercising. Your body type doesn’t do well with too much heat (being Pitta).
Your body type is prone to mental intensity, so daily breathwork or mindfulness practices—such as meditation or journaling—are essential for maintaining balance (being Type 2).
It is essential for your Type to also avoid late-night screen time & wind down early. You need at least 7–8 hours sleep for optimum functioning.
Your Type does well with cooling, alkaline, plant-based meals: leafy greens, cucumbers, broccoli, berries, coconut water, lentils (being Pitta).
What aggravates your body Type the most are spicy, oily, fried, fermented, or acidic foods (like chili, vinegar, tomatoes). They increase heat & disrupt your digestive system (Pitta).
Drink room-temperature or cool water; avoid iced drinks that shock digestion
It is extremely beneficial for you to include herbal teas (such as: tulsi/mint, licorice, coriander, rose, fennel) any time during the day & reduce/substitute your coffee intake if any. Coffee & alcohol are equally damaging to your body Type. They increase the heat, disrupt hormonal balance in your Type more than any other types.
Eat regular, calming meals—Your Type benefits from regular and mainly plant-forward meals

Notes for success:

Eat Light, Eat Calm

Favor a vegetarian, cooling, and fresh diet
Avoid spicy, oily, fermented, or acidic foods
Prioritize regular mealtimes, no skipping or rushing

Balance Drive with Stillness

You’re naturally focused—don’t burn out
Practice gentle yoga, breathwork (Sheetali, Nadi Shodhana), and evening walks
Create space for silence, creativity, or nature each day

Cool the Mind and Body

Use herbs like fennel, coriander, mint, and rose
Avoid overheating—physically and emotionally
Surround yourself with calm colors (blues, greens, whites)

Guard Your Sensitivity

Your Type is emotionally sensitive
Limit stimulation (news, noise, harsh environments)
Build emotional boundaries gently, not defensively

Sleep Early, Rise Gently

Aim for early, uninterrupted sleep
Wake by 6:30 AM, not too early or too late
Avoid intense morning workouts—opt for slow movement

Mantra: “Cool Focus, Kind Food, Peaceful Pace”

Food to favour:

Cooling grains & carbohydrate: quinoa, buckwheat, basmati rice, barley, oats, butternut squash, pumpkin & parsnip, sweet potato (in moderation)
Vegetables: leafy greens, zucchini, carrots, broccoli, cucumber, cauliflower, bok choy
Fruits: avocado, pears, apples, cherries, plums, melons, grapes, kiwi, pomegranate (avoid too much citrus like oranges or tangerines).
Proteins: tofu, tempeh, mung beans, lentils, seeds and nuts. If not vegan you can enjoy some animal protein like chicken, eggs, turkey & some fish.
Dairy product: only soy product like soy milk, soy cheese and tofu. Ghee is ok.
Herbs/spices: coriander, fennel, mint, cumin, turmeric, basil, cardamom, rose
Oils: olive oil, flaxseed oil, coconut oil (cooling)

Weakening food:

Spicy foods: chilli peppers, jalapino, mustard
Sour and acidic foods: tomatoes, vinegar, citrus, fermented pickles (if Pitta is high). As well as salty and oily fried foods
Protein: red meat in general, beef, lamb, veal, mutton, pork and shellfish.
Dairy product: most dairy product like cow ‘s milk, cheese, yogurt.
Fruits: citrus fruit like orange and tangerines (if pitta is high), banana, mangoes, papaya
Stimulants: coffee, alcohol, black tea

Welcome to Type 2 Pitta

Program

Type 2 Package Purchase Required