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Welcome to Type 3 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:

  • Mix It Up: Combine strength, cardio, and yoga. Variety keeps your Type (Type 3) balanced.
  • Moderate Intensity: Avoid pushing too hard. Train smart, not to exhaustion. It’s about variety for you and not extremes.
  • Cool Environment: Work out in the morning or evening. Stay cool and hydrated. (good for Pitta)
  • Mind-Body Connection: Do yoga or breathing exercises to calm Your Type ‘s energy.
  • Focus on Form: Don’t chase ego-lifts—use good technique and control.
  • Rest & Recovery: Take 1–2 rest days/week. Rest 60–90 sec between sets.
  • Eat & Drink to Cool: Avoid spicy foods post-workout. Go for cooling meals and plenty of water. (good for 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, slightly higher if 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.
  • Stay Cool & Calm: Avoid excess heat, loud environments, and intense conflict.
  • Daily Rhythm: Wake early, go to bed by 10 PM. Keep a steady routine with flexibility.
  • Mental Balance: Do mindfulness practices (meditation, journaling, breathwork).
  • Nature Time: Walks in greenery or near water help regulate Your Type ‘s energy.
  • Cooling foods: Cucumber, mint, coconut, melons, leafy greens.
  • Avoid: Spicy, sour, fried, fermented foods (if Pitta is high).
  • Hydration: Water with lime, aloe vera juice, herbal teas (peppermint, chamomile).
  • Light protein + steamed veggies + whole grain (like rice or quinoa) + cooling herbs (cilantro, mint).
 
Notes for success:

  • Cool your fire: Emotions, digestion, and lifestyle should all aim for calm over intensity

  • Stay mentally flexible: Your Type does well with mental variety — avoid rigid routines
  • Avoid overheating and overworking: Your body runs hot with strong focus — so don’t push past your balance
  • Favor routine but allow space for creativity and rest
  • Exercise: Gentle, rhythmic movement: swimming, yoga, tai chi are perfect
  • Avoid late nights, overstimulation, and too much spicy/sour stimulation — they provoke Your Type ‘s stress
 

Mantra for you: “Flow with focus. Nourish with peace. Succeed with steadiness.”

 

Food to favour:

  • Grains & carbohydrates: Oats, millet, rice (especially basmati), barley, spelt, quinoa, sweet potato, parsnip, butternut squash.
  • Vegetables: Leafy greens, kale, broccoli, cauliflower, carrots, zucchini, asparagus, celery, eggplants.
  • Fruits: Grapes, plums, pears, apples, watermelon, cherries, banana & mangoes.
  • Dairy: Cow’s milk, paneer, ghee, yogurt and most cheeses are ok for your Type, you digest them well. The only problem is the quality of the dairy products nowadays. Most of them are ultra processed with high amount of antibiotics, hormones, stabilisers, thickeners etc. So choose more natural & organic products, where possible and/or consume in moderation.
  • Protein: Navy bean, white bean, cannellini bean, red kidney bean, fish (most fish except for tuna), eggs, turkey, lamb, mutton.
  • Nuts: Almond, walnut, pecan, macadamia nuts, flaxseeds, hemp seeds.
  • Herbs & Spices: Coriander, fennel, mint, cardamom, turmeric, cinnamon (in moderation), Cooling herbal teas (rose, hibiscus, licorice, tulsi)
 

Weakening food:

  • Grains and carbohydrate: Wheat, corn, buckwheat

  • Vegetables: radishes, tomato
  • Fruits: Bitter melon & too much citrus fruit like oranges, tangerine, pomegranate (if Pitta is high) 
  • Dairy: soy product like soy milk, soy cheese, tofu etc
  • Protein: Chicken, pork, shellfish, most beans & lentils (in moderation only)
  • Nuts: cashews, hazelnuts
  • Spices: Black pepper, red chilli, mustard seeds, ginger (only if Pitta is high)
  • Others: Coffee, alcohol, too much fermented foods, vinegar, pickles, fried or overly salty snacks (only if Pitta is high)

Program

  1. Type 3 Pitta - Day 1
  2. Type 3 Pitta - Day 2
  3. Type 3 Pitta - Day 3
  4. Type 3 Pitta - Day 4
  5. Type 3 Pitta - Day 5
  6. Type 3 Pitta - Day 6
  7. Type 3 Pitta - Day 7
  8. Type 3 Pitta - Day 8
  9. Type 3 Pitta - Day 9
  10. Type 3 Pitta - Day 10
  11. Type 3 Pitta - Day 11
  12. Type 3 Pitta - Day 12
  13. Type 3 Pitta - Day 13
  14. Type 3 Pitta - Day 14
  15. Type 3 Pitta - Day 15
  16. Type 3 Pitta - Day 16
  17. Type 3 Pitta - Day 17
  18. Type 3 Pitta - Day 18
  19. Type 3 Pitta - Day 19
  20. Type 3 Pitta - Day 20
  21. Type 3 Pitta - Day 21
  22. Type 3 Pitta - Day 22
  23. Type 3 Pitta - Day 23
  24. Type 3 Pitta - Day 24
  25. Type 3 Pitta - Day 25
  26. Type 3 Pitta - Day 26
  27. Type 3 Pitta - Day 27
  28. Type 3 Pitta - Day 28

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