A guide to everypattern and type
What each terrain tends to look like, the foods traditionally used to balance it, and the daily rhythms that support it. This is educational tradition, not diagnosis or treatment — for health concerns, speak with a qualified practitioner.
Elemental Balance
The Ayurvedic doshas — air, fire and earth expressed in a living body.
Vata
Air and ether — mobile, creative, quick to change.
Signs to notice
- A light frame that gains weight slowly
- Dry skin and hair, cold hands and feet
- Irregular appetite and changeable digestion
- A busy mind at night and light, easily broken sleep
Foods traditionally used
- Warm, cooked and lightly oiled meals rather than raw plates
- Soups, stews, root vegetables, ghee, olive oil and soaked nuts
- Sweet, sour and salty tastes; warm spices such as ginger, cinnamon and cardamom
- Traditionally used for grounding: warm milk with nutmeg before bed
Daily rhythms
- Regular meal and sleep times — routine is the strongest remedy
- Warm oil self-massage, traditionally used for calming a restless system
- Gentle, rhythmic movement: walking, slow yoga, swimming in warm water
- Warmth, quiet and fewer stimulants late in the day
Pitta
Fire and water — focused, sharp, warm and driven.
Signs to notice
- Medium, muscular build with strong appetite
- Runs warm, flushes easily, dislikes intense heat
- Sharp digestion that turns irritable when meals are skipped
- Intensity and impatience under pressure
Foods traditionally used
- Cooling, sweet and bitter foods: cucumber, coriander, fennel, leafy greens
- Sweet fruit, coconut, milk, ghee and plenty of water
- Lighter on chilli, vinegar, alcohol, coffee and deep-fried foods
- Traditionally used for cooling: mint or fennel tea after meals
Daily rhythms
- Meals at steady times; avoid long stretches without food
- Cooling movement — swimming, evening walks, moonlit air
- Time away from competition and screens before bed
- Rose or sandalwood aromatics, traditionally used for soothing heat
Kapha
Earth and water — steady, calm, enduring and loyal.
Signs to notice
- Solid frame, gains weight easily and loses it slowly
- Smooth, moist skin and thick hair
- Slow digestion, heaviness after meals, long deep sleep
- Dislikes cold and damp weather
Foods traditionally used
- Light, warm, dry preparations — grilled, roasted, steamed
- Pungent, bitter and astringent tastes: ginger, black pepper, mustard greens
- Less dairy, sugar, bread and heavy leftovers
- Traditionally used for lightness: warm water with lemon and honey in the morning
Daily rhythms
- Early rising and vigorous daily movement
- Dry brushing, traditionally used for stimulating a sluggish morning
- Warm, dry environments; variety and new stimulation
- A lighter evening meal, eaten early
Energetic Patterns
Chinese medicine reads terrain as nine overlapping patterns. Most people carry two or three at once — read intensity, not a single label.
Balanced
Even energy, good recovery, steady sleep and mood.
Signs to notice
- Reliable digestion and appetite
- Warm hands, calm sleep
- Recovers quickly from effort or stress
Foods traditionally used
- Seasonal, freshly cooked whole foods
- Variety across grains, vegetables, protein and fruit
- Moderation rather than restriction
Daily rhythms
- Consistent sleep and mealtimes
- Daily movement without exhaustion
- Seasonal adjustment: lighter in summer, warmer in winter
Qi Deficiency
Energy runs low; the tank empties faster than it fills.
Signs to notice
- Tires easily, short of breath on exertion
- Soft voice, sweats with little effort
- Catches colds easily
Foods traditionally used
- Warm, cooked, easily digested meals — congee, soups, stewed grains
- Sweet potato, oats, rice, chicken, dates
- Traditionally used for building energy: ginseng or astragalus broths
- Fewer cold drinks, raw salads and iced foods
Daily rhythms
- Gentle, restorative movement — qigong, walking, stretching
- Regular naps or earlier nights
- Eat sitting down, unhurried, without screens
Yang Deficiency
Inner warmth is dim; cold settles in easily.
Signs to notice
- Cold hands, feet and lower back
- Prefers heat, avoids air conditioning
- Loose stools, frequent pale urination
Foods traditionally used
- Warming, slow-cooked dishes — lamb, ginger, cinnamon, fennel, walnut
- Broths and warm breakfasts rather than smoothies
- Traditionally used for warming: ginger and jujube tea
- Avoid iced drinks and raw food, especially in winter
Daily rhythms
- Keep the lower back and belly covered and warm
- Sunlight in the morning; warm baths in the evening
- Moderate movement that warms without heavy sweating
Yin Deficiency
Fluids and cooling reserves run dry; heat rises at night.
Signs to notice
- Dry mouth, eyes or skin
- Warm palms and soles, night sweats
- Restless sleep, wakes in the early hours
Foods traditionally used
- Moistening, cooling foods — pear, tofu, black sesame, lily bulb, duck
- Soups and stewed fruit rather than dry roasted snacks
- Traditionally used for moistening: goji and chrysanthemum tea
- Less coffee, alcohol, chilli and grilled food
Daily rhythms
- Earlier nights — sleep is the main replenishment
- Slow, cooling practice: yin yoga, meditation, breath work
- Shorter, less depleting workouts
Phlegm-Damp
Fluids accumulate; the body feels heavy and slow.
Signs to notice
- Heaviness in limbs and head
- Puffiness, easy weight gain, sticky mouth
- Foggy thinking after meals
Foods traditionally used
- Light, drying, pungent foods — barley, adzuki bean, radish, mustard greens
- Less dairy, sugar, fried food and cold sweet drinks
- Traditionally used for clearing damp: barley or pu-erh tea
- Smaller portions, finishing before full
Daily rhythms
- Daily movement until lightly sweating
- Dry, ventilated living spaces
- No late-night eating; a longer overnight gap
Damp-Heat
Dampness with heat — greasy, flushed and easily irritated.
Signs to notice
- Oily skin, breakouts, bitter taste in the mouth
- Strong body odour, dark urine
- Sticky, urgent stools
Foods traditionally used
- Bitter greens, mung bean, celery, winter melon, cucumber
- Much less alcohol, fried food, rich meat and sugar
- Traditionally used for clearing heat: chrysanthemum or mung bean soup
- Plain cooking — steamed or boiled over grilled
Daily rhythms
- Regular sweating exercise, then a proper wash and dry
- Cool, dry rooms; loose natural fabrics
- Earlier nights and lighter evenings
Blood Stasis
Circulation stagnates; things feel fixed and stuck.
Signs to notice
- Bruises easily, dull fixed aches
- Dull or dusky complexion, dark under-eyes
- Cold extremities with sharp pains
Foods traditionally used
- Warm, aromatic and gently spicy — turmeric, saffron, chive, hawthorn, vinegar
- Oily fish, dark leafy greens, beetroot
- Traditionally used for moving blood: rose or hawthorn tea
- Fewer very cold and very greasy foods
Daily rhythms
- Daily movement — never sit still for long stretches
- Warmth on aching areas; massage and stretching
- Slow, deep breathing to open the chest
Qi Stagnation
Energy binds under stress; mood and digestion tighten together.
Signs to notice
- Tight chest or throat, frequent sighing
- Mood swings with tension and irritability
- Bloating that worsens with stress
Foods traditionally used
- Aromatic and citrus notes — orange peel, mint, fennel, jasmine, dill
- Unhurried meals; small and regular rather than large and late
- Traditionally used for easing tension: rose or jasmine tea
- Less alcohol and caffeine when tension is high
Daily rhythms
- Breathwork, singing, stretching — anything that opens the ribcage
- Time outdoors and away from the desk
- Talking things through instead of holding them in
Allergic
A reactive terrain that responds strongly to its environment.
Signs to notice
- Sneezing, itching or rashes without illness
- Sensitive to pollen, dust, scents or certain foods
- Skin marks easily
Foods traditionally used
- Simple, clean cooking with few ingredients at a time
- Gut-supporting foods — congee, bone broth, cooked vegetables, fermented foods if tolerated
- Traditionally used for calming reactivity: perilla or ginger tea
- Introduce new foods slowly and note what settles
Daily rhythms
- Low-dust bedroom, washed bedding, filtered air
- Steady sleep — reactivity rises when rest falls
- Gentle consistent movement rather than extremes
Ancestral Fuel
Your ancestral metabolic type — the ratio of protein, fat and starch that suits your lineage.
Carb Type
A slower burner that runs well on lighter fuel.
Signs to notice
- Modest appetite, can skip meals without crashing
- Heavy or sleepy after rich, fatty meals
- Often reaches for coffee over food
Foods traditionally used
- Leaner proteins — white fish, poultry, legumes
- Generous vegetables, fruit and quality whole grains
- Lighter on cream, butter and fatty cuts
- Traditionally used for steady energy: grain and vegetable meals with a small protein portion
Daily rhythms
- Three defined meals; avoid grazing all day
- Regular aerobic movement
- Keep breakfast light rather than heavy
Protein Type
A fast burner that needs denser fuel to stay level.
Signs to notice
- Strong, frequent appetite; hungry soon after eating
- Shaky or irritable when meals are late
- Salty and rich foods appeal most
Foods traditionally used
- Richer proteins and fats — oily fish, eggs, red meat, butter, nuts
- Vegetables alongside, with a lighter starch load
- Fewer sweet snacks, juices and refined grains
- Traditionally used for steadying: protein at breakfast rather than fruit alone
Daily rhythms
- Never leave long gaps between meals
- Strength work suits this type well
- Protein within an hour of waking
Mixed Type
A balanced burner that dislikes extremes in either direction.
Signs to notice
- Fairly even appetite and energy
- Does poorly on very low-carb or very low-fat eating
- Tolerates most foods in moderation
Foods traditionally used
- Protein, fat and starch present at every meal
- Wide seasonal variety rather than a fixed plan
- Balanced plates — roughly a third each of protein, vegetables and grain
- Traditionally used for balance: a mixed plate rather than a single-food meal
Daily rhythms
- Consistency over intensity in food and movement
- Mix of cardio and strength across the week
- Adjust portions seasonally rather than changing the whole diet