Type 3 Vata - Ati Nasro

Welcome to Type 3 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:

Slow tempo + low rep volume is better than fast, high-rep work for your Type
Focus on breath and control more than speed or volume
Have enough rest in between sets to avoid overtaxing the nervous system for your Type, but not too long to keep energy flowing for, as you generally benefit from moderate steady workout.
Avoid over-stimulation or high-impact workouts — go for flow, consistency, and rhythm
Prioritize balance, joint care, and warm environments
Train in calm settings with soft lighting and quiet or meditative music
Always warm up and cool down — your Type is prone to stiffness and injury (being Vata)

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
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.
Having a strict daily routine for meals and exercises are stabilising for your Type (being Vata), but not necessary. As Vata is changeable and adaptable by nature, so sticking with the exact same time of meal and exercise is not mandatory and you have the advantage of trying variety of different meal routine and exercise routine.
Practice warm oil self-massage (Abhyanga) to calm nerves and nourish the body
Do breathwork and grounding practices daily to counteract anxiety or overthinking
Best time to exercise: morning or early evening, not too late or too intense
Eat warm, soft, grounding meals: soups, stews, cooked grains, root veggies
Avoid cold, raw, dry, or airy foods (e.g., salads, popcorn, crackers)
Include healthy fats (ghee, avocado, olive oil) to nourish dry tissues and support recovery
Use warming spices (ginger, cinnamon, cumin, turmeric) to aid digestion and circulation
Drink warm herbal teas (ginger, fennel, chamomile) and stay hydrated throughout the day

Notes for success:

Warm, cooked meals: Prioritise warm, moist, and freshly prepared foods. Your Type thrive on warmth and softness; avoid raw, dry, or cold foods.
Regular meals: Eating at consistent times can be calming and stabilizing for your Type. But having an irregular digestive system, gives you the advantage of trying or having different erratic routine.
Balance dairy: Your Type digests dairy well, but also prefers it warm and spiced (e.g., with cardamom or cinnamon) to avoid mucus and bloating.
Spice it gently: Use calming spices like cumin, ginger, fennel, turmeric, and cinnamon to aid digestion and reduce gas.
Avoid overstimulation: Your Type is sensitive to stimulants. Limit coffee, alcohol and excess screen time.
Keep warm and hydrated: Sip warm water or herbal teas (e.g., ginger or fennel) throughout the day.
Mind the mind: Your Type benefits from calming habits—daily routines, light exercise like yoga or walking, and regular sleep.

Your Mantra: “Balance in Motion. Peace in Nourishment”.

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: Ginger, cinnamon, cumin, fennel, cardamom, turmeric, tulsi, pepper, cardamom, basil, sage, thyme, rosemarry

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: Mustard seeds, ajwain ( carom seeds) and clove (can be too drying if Vata is high)
Others: Coffee, alcohol, too much fermented foods, vinegar, pickles (can be too sharp and overstimulating if Vata is high)

Welcome to Type 3 Vata

Program

Type 3 Package Purchase Required