What is my body type, and does it really matter?
Yes, understanding your body type can give you valuable insight into how lifestyle factors and genetics influence your body composition, which can help you regain control of your health and wellness.
Discover the five hormonal body types and uncover effective strategies to help restore metabolic balance and achieve your weight and performance goals.
Is body typing helpful?
Body typing can be helpful when used as a tool–not a fixed diagnosis.
Some body typing approaches may give the impression that your body type is unchangeable. While certain aspects of your body composition can be genetically bound, many factors are linked to your environment, lifestyle, and dietary habits, which can shift over time.
When used as a guide rather than a label, body typing can help you identify underlying patterns influencing your metabolic state. This allows for more personalized lifestyle strategies rather than following a one-size-fits-all approach.
Watch the video below to learn about the four primary hormonal body types.
How our body type approach is different
Our body type approach is based on hormonal dominance, not just fat distribution and body stature, which typically forms the basis for traditional metabolic body typing.
Hormonal body typing takes into account how stress, dietary habits, and lifestyle factors affect your hormonal balance and how this drives fat distribution, energy production, and cravings.
This approach isn’t about labeling your body indefinitely. It’s about identifying underlying root causes that may affect your metabolism, allowing you to create a personalized plan of action to address them.
Hormonal vs. metabolic body types
The three main metabolic body types–ectomorph, mesomorph, and endomorph–are primarily genetic classifications that describe how easily someone might gain or lose weight based on body shape and structure.
Here are the main characteristics of the three metabolic body types:
- Ectomorphs tend to be slim, with minimal curves and a fast metabolism.
- Mesomorph body types have a more muscular build, a defined waist, and moderate metabolism.
- Endomorphs are more broad-shaped and can build significant muscle mass, but typically have slower metabolisms.
While these types offer insight into body structure, they focus on external characteristics and often assume a fixed metabolic rate, overlooking hormonal drivers that may be contributing.
Hormonal body types go beyond appearance. While they still consider fat distribution, they also take into account health symptoms and lifestyle patterns to help pinpoint the root cause of potential hormonal imbalances and underlying metabolic issues.
For example, two people may both appear endomorphic. However, one person’s weight gain may be driven by elevated cortisol due to chronic stress, while another’s could be caused by high insulin levels linked to frequent carbohydrate intake.
Understanding which hormonal system may be imbalanced allows you to adopt targeted strategies that support hormone health, help restore balance, and promote lasting change.
The five hormonal body types
There are five hormonal body types, each named after the primary organ or hormonal system that is out of balance.
The five hormonal body types include:
- Adrenal body type
- Thyroid body type
- Ovary body type
- Liver body type
- Pancreas body type
How to identify your body type
To help identify your body type, observe where you naturally store fat and note symptoms that may indicate hormonal imbalances, such as fatigue, sugar cravings, or mood swings. These patterns often point to the organ or gland under the most stress.
It’s common to see overlap between different body types, as multiple hormones can influence weight and energy. If you notice multiple signs, don’t worry. Focus on the most dominant symptom pattern and what appeared first.
For example, sudden weight gain during a stressful period may suggest an adrenal body type, while gradual belly fat linked to years of high-carb eating may point to a pancreas type.
The 5 hormonal body types
Here’s an overview of each hormonal body type, including its underlying causes, common physical traits, and targeted strategies to help restore balance and support long-term health.
1. Adrenal body type
The adrenal body type is driven by prolonged stress, which causes the adrenal glands to overproduce cortisol. Over time, this can lead to cortisol resistance, where cells stop responding effectively to the signaling of this primary stress hormone.
Imbalanced cortisol signaling can encourage fat storage, especially around the abdomen, along with energy crashes, mood fluctuations, poor immune resilience, and ongoing inflammatory responses.
Research published in Psychosomatic Medicine notes, “Stress-induced cortisol secretion may contribute to central fat and demonstrate a link between psychological stress and risk for disease.”1
This is why people with an adrenal-dominant body type often carry excess fat around the abdomen, commonly referred to as a pot belly, while the arms and legs remain relatively thin.
Other common signs of an adrenal body type include:
- Low energy
- Poor sleep
- Brain fog or trouble concentrating
- Irritability
- Blood sugar imbalances
- Double chin or fuller face
- Cravings for salty foods
- Facial hair growth, particularly in women
- Elevated blood pressure
Adrenal types benefit from reducing stress through gentle activities, such as deep breathing exercises, stretching, and light exercise routines, including hiking or walking in nature.
In addition, those with an adrenal body type should prioritize high-quality sleep, aiming for around 7 to 8 hours each night.
It’s also recommended to support steady energy levels by consuming quality protein, healthy fats, and potassium-rich foods, such as spinach or kale. Magnesium-rich foods, including avocados and nuts, can also help regulate cortisol balance.
Adrenal body types should be especially cautious about stimulants such as caffeine and refined carbohydrates and sugars, replacing them with herbal teas, water, and nutritious whole foods for better adrenal balance.
2. Thyroid body type
The thyroid body type is linked to sluggish thyroid function or low levels of the thyroid hormones triiodothyronine (T3) and thyroxine (T4). This can lead to a slow metabolism and may contribute to fatigue, weight gain, and reduced muscle tone.
In thyroid body types, weight is often distributed evenly, creating a soft, doughy appearance rather than localized fat deposits.
Other signs of a thyroid body type include:
- Thinning hair or hair loss
- Dry skin
- Brittle nails
- Constipation
- Deep or hoarse voice
- Fatigue and mood dips
- Cold intolerance
- Brain fog and memory issues
- Poor nutrient absorption
- Carbohydrate cravings
- Reduced libido
- Loss of outer eyebrow thirds
- Irregular or absent menstrual cycles
To support thyroid function, focus on supporting metabolic pathways and improving hormone production.
Emphasize moderate protein intake of around three ounces per meal and consume plenty of healthy fats like olive oil, avocado, and grass-fed butter to stabilize energy levels.
Prioritize iodine- and selenium-rich foods such as sea kelp, seafood, eggs, and Brazil nuts. Iodine is essential for thyroid hormone production, while selenium helps convert T4 into active T3.
Furthermore, limit excessive intake of goitrogenic foods, which can interfere with iodine absorption. It’s recommended to cook cruciferous vegetables lightly to reduce goitrogenic compounds while preserving their nutritional benefits.
It’s equally important that those with a thyroid body type avoid extremely low-calorie diets, refined carbs, and processed foods, which place additional stress on the thyroid gland.
When applied gradually and paired with nutrient-dense meals, intermittent fasting can also help support a sluggish thyroid and promote hormonal balance.
3. Ovary body type
The ovary body type affects women and is linked to estrogen dominance, characterized by disproportionately high estrogen levels compared to other hormones.
Environmental estrogen exposure or estrogen-mimicking chemicals are often a major trigger for this body type.
This imbalance promotes fat storage in the lower body, creating a pear-shaped figure with weight concentrated around the hips, thighs, and lower belly.
Other signs of an ovary body type include:
- Menstrual irregularities
- Cravings for fatty or dairy foods
- Sugar cravings
- Heavy periods or clotting
- Premenstrual syndrome (PMS)
- Cyclical headaches
- Fertility problems
- Hot flashes
Excess estrogen can also interfere with thyroid function and contribute to a slow metabolism, making weight loss more difficult.
Focus on balancing estrogen levels through organic, non-genetically modified (GMO), and hormone-free foods. Avoid soy products, commercial dairy, and conventionally raised meats that may contain synthetic hormones or phytoestrogens.
Ovary body types often benefit from higher protein intake to help balance estrogen and support metabolic processes. Prioritize high-quality sources such as pasture-raised eggs, wild-caught fish, and 100 percent grass-fed meats.
Eat plenty of cruciferous vegetables such as broccoli, cauliflower, kale, Brussels sprouts, and cabbage, as these help the liver process and eliminate excess estrogen.
Natural iodine sources can also aid hormonal balance and have shown anti-estrogenic effects, according to research published in the International Journal of Medical Sciences.2
In addition, minimize exposure to plastics, pesticides, and fragranced products, which usually contain endocrine disrupters that can contribute to estrogen dominance.
Exercise is particularly helpful for those with an ovary body type. Strength training and high-intensity interval training (HIIT) can help improve hormone balance, boost metabolism, and reduce body fat.
4. Liver body type
The liver body type develops as a result of an overworked liver that is unable to effectively process toxins, fatty acids, and hormones.
This typically causes a firm, protruding belly, often due to fluid buildup, known as ascites, despite having relatively lean arms and legs.
Dr. Berg explains, “If you have developed sluggish liver function, no number of sit-ups will flatten your stomach, as it’s not just fat you’re dealing with, but also fluid retention and liver dysfunction.”
Other signs of a liver body type include:
- Digestive discomfort after fatty meals
- Right shoulder or upper back pain
- Skin issues
- Bad breath
- Hot feet at night
- Mood swings or irritability
- Intense cravings for sweet or fried foods
- Bloating, belching, or headaches
Those with a liver body type benefit from minimizing foods that burden the liver while supporting optimal bile flow and fat metabolism to help restore liver health and reduce belly fat.
Avoid heavy cooked proteins, such as large, well-done steaks, and deep-fried foods, which are difficult for a sluggish liver to process. Instead, opt for lighter, high-quality proteins such as pasture-raised eggs, wild-caught fish, and moderate amounts of grass-fed meat.
Cruciferous vegetables, such as kale, broccoli, Brussels sprouts, and cauliflower, are especially beneficial for supporting detoxification pathways and promoting the regeneration of liver cells.
Pairing these options with moderate amounts of healthy fats such as avocado, olive oil, grass-fed butter, ghee, or coconut oil further supports bile production and fat-soluble vitamin absorption.
Regular gentle exercise, such as walking or light strength training, can also enhance fat metabolism, promote detoxification, and support liver function over time.
Furthermore, it’s crucial to limit or avoid sugar and alcohol, which are primary drivers of fatty liver disease and liver inflammation.
5. Pancreas body type
The pancreas body type is linked to chronically elevated insulin levels caused by frequent eating, high-carb diets, and regular sugar intake.
Over time, this dietary pattern leads to insulin resistance, characterized by cells no longer responding effectively to insulin signaling.
Insulin resistance can cause excess fat storage, particularly visceral fat in the abdomen, promoting the development of a soft belly, love handles, and sometimes a double chin or back fat.
Other signs of a pancreas body type include:
- Feeling sleepy after meals
- Needing frequent snacks or caffeine for energy
- Gain weight easily
- Frequent thirst or urination
- Tingling hands or feet
- Skin tags or darkened patches of skin
- Irritability or shakiness when skipping meals
Individuals with a pancreas body type benefit from focusing on stabilizing insulin levels and improving sensitivity.
It’s vital to eliminate refined carbs, sugars, and frequent snacking. Instead, adopt Healthy Keto®, which emphasizes nutrient-dense, low-carb meals with moderate protein and plenty of healthy fats to promote steady digestion and help balance blood sugar levels.
In addition, practice intermittent fasting to allow the pancreas more time to rest, which naturally reduces insulin spikes between meals.
Exercise strategies, including strength training and HIIT, are highly effective for supporting insulin sensitivity and fat-burning in those with a pancreatic body type.
Is keto right for every body type?
The core principle of the keto diet is limiting carbohydrate intake while focusing on consumption of moderate protein and healthy fats.
Healthy Keto builds on this by emphasizing nutrient-dense whole foods, such as organic vegetables, 100 percent grass-fed beef, pasture-raised eggs, and wild-caught fish, while avoiding processed ingredients, refined grains, and hidden sugars.
By removing inflammatory ingredients and stabilizing blood sugar balance, Healthy Keto naturally benefits all hormonal body types.
Tailoring food choices to your body type can make Healthy Keto even more effective.
For instance, adrenal and ovary body types may benefit from a slightly higher protein intake, while thyroid and liver types often respond better to lighter protein and an abundance of leafy greens.
Key takeaways
What is my body type, and why does it matter?
Understanding your hormonal body type offers deeper insights into the potential underlying causes of weight gain, fatigue, and food cravings by highlighting hormonal imbalances.
Knowing your body type allows for personalized dietary and lifestyle adjustments that can help address your body’s unique needs to support a healthy body weight and overall well-being.
FAQ
How do I figure out my body type?
Observe where you tend to store fat and note when weight gain or symptoms began, such as periods of high stress or dietary shifts. Clues such as fatigue, brain fog, cravings, menstrual issues, or blood sugar crashes can point to hormonal imbalances. Match these signs and fat distribution to the five hormonal body types: adrenal, thyroid, ovary, liver, and pancreas.
What are the differences between hormonal and metabolic body types?
Metabolic body types classify individuals primarily by genetically determined external traits such as muscle tone and bone structure. Hormonal body types focus on the link between hormonal imbalances and lifestyle patterns that influence hormone function, fat storage, and metabolic processes.
What are the five hormonal body types?
The five hormonal body types include the adrenal, thyroid, ovary, liver, and pancreas types, each signaling a different primary hormonal imbalance. By identifying which body type you are, you can help address specific hormonal imbalances to promote more efficient weight loss and enhance overall health and wellness.
