Vitality

Goal: Rebalance the body and mind by aligning with your unique constitution (dosha), daily rhythms, and seasonal shifts. This guide combines ancient Ayurvedic principles with modern wellness practices to support digestion, energy, clarity, and longevity.

• Ayurveda recognizes three primary doshas: Vata (air/ether), Pitta (fire/water), and Kapha (earth/water) 
• Everyone has a unique combination, but one or two doshas often dominate 
• Balance = health; imbalance = disease 
• Food, lifestyle, sleep, emotions, and environment all affect dosha balance
   

Vata (Air + Ether)

• Qualities: cold, dry, light, mobile, irregular 
• Tends toward anxiety, dryness, and digestive issues 
• Balancing: warm, moist, grounding foods; routine; calming practices
   

Pitta (Fire + Water)

• Qualities: hot, sharp, intense, oily 
• Tends toward anger, inflammation, and overdrive 
• Balancing: cooling, hydrating foods; rest; nature exposure
   

Kapha (Earth + Water)

• Qualities: heavy, slow, stable, moist 
• Tends toward lethargy, weight gain, congestion 
• Balancing: light, warming, stimulating routines and foods
   

• Wake early (before 6am if possible) 
• Tongue scraping + oil pulling 
• Drink warm water with lemon or ginger 
• Light movement: sun salutation, walk, or rebounding 
• Abhyanga (self-oil massage with warm sesame or coconut oil) 
• Mindfulness: breathwork, meditation, journaling 
• Eat meals at regular times with mindfulness 
• Go to bed before 10pm
   

Key Principle: Eat with awareness and adjust seasonally. Favor digestion over restriction.
 

• Warm, cooked meals (soups, stews, kitchari) 
• Avoid cold/raw foods, iced drinks 
• Drink ginger or cumin-coriander-fennel (CCF) tea 
• No snacking between meals 
• Practice mindful eating (no screens, eat seated)
   

• Add bitter greens (dandelion, arugula, kale) 
• Include Ayurvedic spices: cumin, turmeric, coriander, fennel 
• Sip warm lemon water or triphala tea 
• Try short 24-hour mono-fast on kitchari or broth (if appropriate)
   

• Vata: root vegetables, warming spices, ghee, oat porridge 
• Pitta: cucumber, coconut water, basmati rice, mint tea 
• Kapha: barley, steamed greens, chili, apple cider vinegar 
• Eat your largest meal at lunch (digestive fire is strongest)
   

• Eat with the season (spring = greens, summer = cooling, fall = grounding) 
• Reduce overstimulation (too much screen, caffeine, noise) 
• Maintain daily routine and breath-centered practices 
• Prepare for seasonal detox (if needed)
   

• Vata: ghee, sweet potatoes, dates, oats, almond milk, sesame
• Pitta: aloe vera, coconut, leafy greens, turmeric, mung dal
• Kapha: ginger, apple cider vinegar, barley, lentils, chili, green tea

• Vata: gentle yoga, tai chi, walking, dance
• Pitta: swimming, cycling, moderate hiking
• Kapha: vigorous exercise, hot yoga, HIIT, jogging

• Vata: consistent bedtime, warm baths, calming rituals 
• Pitta: cool bedroom, no screens after 8pm, journaling 
• Kapha: early wake time, energizing morning breathwork
   

• Your constitution (prakriti) is your personal roadmap to balance 
• Eat, sleep, move, and live in harmony with your dosha and the season 
• Simplicity, routine, and mindfulness are more effective than extremes 
• Ayurveda is not a diet — it’s a living science of alignment
   

"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need." — Ayurvedic Proverb
 

Guiding Principles:

• Productivity ≠ constant effort — it’s rhythmic intensity + conscious recovery 
• Energy is your currency, not just time 
• Breath, movement, and flow states are essential tools 
• You are a vitality-driven creator, not a machine
   

Daily Rhythm Overview:

• 10 hours of productivity divided into 3 core blocks, 2 integration zones, and 1 sacred wind-down.

Morning Block: “Prime & Create” (7:00 – 10:00 AM)
- Purpose: Deep creative or strategic work

- Neurostate: Focused, flow-building

- Rituals:

• Wake with hydration and sunlight 
• 5–10 mins of breathwork or prayer 
• No phone for first 60 mins 
• Optional: coffee after 30 mins

• Work Sprint:
• 90–120 mins of deep work 
• 15-min reset (breath, walk, shake, tea)
   

Midday Block: “Execute & Move” (11:00 AM – 2:00 PM)
- Purpose: Tactical work, movement, light calls
- Neurostate: Focused but lighter

- Tasks:

• Admin, content, emails, follow-ups 
• 30–60 mins of movement (walk, yoga, lifting) 
• Light meal + hydration + stillness
   

- Reset Tip:  Use 4-second inhale, 6-second exhale breathing between transitions

Afternoon Block: “Connect & Build” (3:00 – 6:00 PM)
- Purpose: High-value calls, coaching, group work
- Neurostate: Collaborative, conversational

- Stack:

• 2–3 calls or sessions 
• Buffer time between for reflection 
• Optional: 10–15 mins light breath reset
   

Integration Zone: “Assimilate” (6:00 – 7:00 PM)
- Purpose: Digest, reflect, transition
- Activities: Nature, journaling, walk, no screen
- Optional: Cold exposure, warm shower, light breathwork

Evening Wind-Down (Starts ~9:00 PM)
- Goal: Sleep by 9:30–10:00 PM

- Rituals:

• No screens after 8:30 PM 
• Magnesium, tea, or adaptogens 
• Gratitude journaling or visualization 
• Slow breathing (4-7-8 or 6:6 resonance)
   

Weekly Rhythm:

• 6 days on, 1 day full reset 
• Weekly reflection: What drained me? What energized me? 
• Sunday = Warrior Recovery Ritual (movement, nature, sauna, journaling)
   

Tools to Support the Flow:

• Toggl Track or Notion for time awareness 
• Binaural beats or theta music 
• Box breathing for quick resets 
• Red light in the morning, blue light blockers at night 
• Gamify small wins to build momentum
   

Warrior Reminder:

• “10 hours of aligned work is not burnout — it’s art. Breathe through the resistance. Move with your soul. You are the rhythm. You are the force.”

We will be adding more thrive guides based on client requests.  Please feel free to reach out to us.