Type 2 Vata - Ati Nasro

Welcome to Type 2 Vata

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:

Keep workouts calm and rhythmic but varied—Type 2 needs structured calm and predictable routine, but Vata can benefit from some variety and changes in their workout routines. So avoid overly fast-paced or chaotic routines, but keep it diverse, interesting and mixed inside a structured daily/weekly plan.
Focus on form and stability, not speed or heavy lifting.
Warm up well to lubricate joints and reduce injury risk (Vata is prone to stiffness).
Stay consistent & disciplined your Type (Type 2) thrives on consistency & routine, but change things around inside that structured routine to feed Vata’s need for versatility.
Avoid overstimulation—no noisy gyms, intense group classes, or fast tempos (doesn’t suit neither Type 2 nor Vata)
Wear warm layers if you’re sensitive to cold during or after training (Vata).
Always start with a lighter weight & build up gradually

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.
Prioritize sleep—7.5–9 hours, with an early bedtime (before 10 p.m.)
Daily calm practices like breathwork, grounding meditation, or journaling
Use warm oil self-massage (Abhyanga) before showers to calm nerves and joints (sesame oil is a great option for Vata).
Eat warm, moist, grounding meals (soups, stews, porridges).
Avoid cold, raw, dry foods (salads, crackers, smoothies) which aggravate Vata.
Include root vegetables, whole grains, healthy fats, and warming spices (ginger, cinnamon)

Notes for success:

All meals should be warm, moist, and gently spiced
Avoid raw, cold, dry, or processed foods
It’s good to have a regular eating schedule being Type 2, but again being Vata and having an irregular digestive system, you have the luxury of having some unpredictable eating pattern, short fasting periods and overall changeable and more flexible eating pattern. Either way prioritize enjoying a calm, peaceful and undistracted meal time.
Drink herbal teas throughout the day to support digestion
Avoid stimulants like coffee, alcohol, and black tea

Your Mantra: “Calm Mind, Warm Meals, Gentle Flow”

Food to favour:

Grains & carbohydrate: quinoa, buckwheat, basmati rice, oats, butternut squash, pumpkin & parsnip, sweet potato (in moderation)
Protein & Legumes: Mung beans, lentils, adzuki bean, tempeh, tofu (in moderation). If not vegan, you can enjoy some animal protein like chicken, eggs, turkey & some fish.
Vegetables: leafy greens, kale, zucchini, carrots, broccoli, bok choy, turnip, green beans, beetroot.
Fruits: avocado, pears, apples, cherries, plums, watermelon, grapes, kiwi, pomegranate (avoid too much citrus like oranges or tangerines), figs, dates.
Dairy product: only soy product like soy milk, soy cheese and tofu. Ghee is ok. Another better alternative would be almond/oat/rice milk or cheese.
Spices: Ginger, cumin, fennel, cinnamon, cardamom, star anise, clove. pepper, nutmeg.
Oils: Ghee, olive oil, sesame oil.

Weakening food:

Generally: raw vegetables, salads, cold foods, and dry snacks (if Vata is high).
Spicy foods: chilli peppers, jalapino, mustard
Sour and acidic foods: tomatoes, vinegar, citrus, fermented pickles.
Grains & carbohydrate: wheat, barley, white potato.
Protein: red meat in general, beef, lamb, veal, mutton, pork and shellfish.
Vegetables: most nightshades like eggplant, tomato, bell peppers, white potato.
Dairy product: most dairy product like cow ‘s milk, cheese, yogurt.
Fruits: citrus fruit like orange and tangerines, banana, mangoes, papaya
Stimulants: coffee, alcohol, black tea

Welcome to Type 2 Vata

Program

Type 2 Package Purchase Required