Hormonal Body Types: Understanding the 5 Different Body Types

Hormones significantly influence fat distribution and body shape, and imbalances can quickly lead to persistent weight gain, no matter what you try. 

Discover the five different body types and learn how to restore balance to achieve a healthy body composition and reach your fitness goals.

What are hormonal body types?

While genetic factors can play a role in influencing bone structure and overall body shape, hormones can significantly impact metabolic efficiency and body fat distribution. 

Different hormones influence metabolic processes, appetite regulation, and fat storage in unique ways. 

Hormonal body typing is based on broad patterns of how dominant or imbalanced hormones influence how your body stores fat, metabolizes food, and responds to stress.

Hormone imbalances can trigger the development of distinct body shape patterns that are often accompanied by specific symptoms and health concerns.

Hormonal body types are generally classified into five categories:

• Adrenal body type
• Ovary body type
• Thyroid body type
• Liver body type 
• Pancreas body type

“Understanding the link between hormonal imbalances and body composition offers an effective approach to restoring balance, supporting effective weight management, and promoting overall health and well-being,” explains Dr.Berg.  

Watch the video below to discover the most common body shapes.

Adrenal body type

An adrenal body type is typically associated with a stressful lifestyle or other habits that can strain the adrenal glands, including a poor diet, nutrient deficiencies, inadequate sleep, or overtraining.

While cortisol is essential for helping the body respond to short-term stress, chronically elevated cortisol levels can affect how the body processes food, produces energy, and stores fat.

Cortisol directly stimulates fat storage, especially around the midsection, and interferes with lean muscle mass building, insulin regulation, and the body’s ability to burn calories efficiently.

This has been confirmed by research published in Obesity, summarizing “Circulating cortisol and psychosocial stress may contribute to the pathogenesis of obesity and metabolic syndrome.”¹

Here are signs and causes of an adrenal body type, along with simple steps to support balance. 

Signs

Individuals with an adrenal body type often develop excess body fat around the waistline, giving them an apple-shaped appearance as their upper body appears heavier than the lower body.

People with this body type also tend to have a higher body mass index (BMI) and often find it challenging to lose weight, even when following a seemingly healthy diet and engaging in regular exercise.

In addition, common health issues associated with an adrenal body type include:

• Poor stress resilience
• Fatigue 
• Salt or sugar cravings
• Sleep problems
• Frequent infections
• Slow wound healing
• Brain fog 
• Blood sugar imbalances 
• Insulin resistance 
• Cardiovascular issues 

Causes

While a hectic lifestyle and psychological stress are primary causes of cortisol release, other factors can also overstimulate the adrenal glands and contribute to cortisol imbalances.

Contributing factors to developing an adrenal body type include:

• A diet high in carbohydrates and sugars
• Regular consumption of processed foods
• Blood sugar fluctuations 
• Lack of B vitamins, vitamin C, and magnesium 
• Chronic sleep deprivation or irregular sleep patterns
• Excessive caffeine or stimulant use
• Overtraining or lack of physical activity 

What to do

To support an adrenal body type, it’s vital to focus on balancing cortisol levels, stabilizing blood sugar control, reducing stress, and nourishing the adrenal glands.  

Following a nutrient-dense Healthy Keto® diet is ideal for adrenal body types, as restricting carbohydrate intake helps maintain steady blood sugar levels and minimizes the constant release of cortisol. 

In addition, Healthy Keto emphasizes nutritious whole foods, offering plenty of adrenal gland-supportive nutrients such as B vitamins, vitamin C, magnesium, and zinc.

Rather than strenuous workouts, it’s recommended to engage in gentle physical activity, such as walking, swimming, or stretching routines, to maintain muscle tone without straining the adrenal glands. 

Prioritizing sleep and incorporating relaxation techniques, such as deep breathing, journaling, or spending time in nature, helps the adrenals to recover and restore hormonal balance.

Ovary body type

Due to the influence of estrogen on body composition, females generally have less muscle mass than males and tend to store fat in the upper body, hips, and thighs. 

In women with estrogen dominance, a common hormonal imbalance, this body shape is even more pronounced as a result of hormone-related fat storage and reduced metabolic efficiency, making it harder to lose weight for those with an ovary body type. 

Here are signs and causes of an ovary body type–and simple steps to support balance. 

Signs

While many women with an ovary body type have a pear-shaped body with wider hips and thighs, gaining weight around the upper arms is also a common sign of estrogen dominance.  

In addition, ovary body types often experience various health issues, such as:

• Menstrual irregularities
• Uterine fibroids
• Premenstrual syndrome (PMS)
• Food cravings  
• Poor thyroid function
• Fertility problems 
• Mood swings
• Poor cognition and brain fog
• Sleep disturbances 

Causes

Estrogen dominance is often linked to impaired hormone elimination, which can result from poor liver function, as well as exposure to environmental estrogens found in certain foods, plastics, and personal care products. 

Soy-based foods, certain whole grains, and conventional, non-organic dairy products often contain estrogenic compounds and can contribute to elevated estrogen levels. 

Additionally, processed foods and added sugars are a primary driver of insulin resistance, a serious metabolic imbalance associated with hormonal disturbances, including estrogen dominance. 

Furthermore, evidence published in Frontiers in Endocrinology found that a high-carb diet and regular alcohol intake can trigger the development of liver fat, impairing the liver’s ability to metabolize, eliminate, and regulate estrogen.²  

What to do

Individuals with an ovary body type typically benefit from supporting liver function, avoiding foods that drive estrogen dominance, and minimizing exposure to environmental estrogens.  

Combining a Healthy Keto low-carb diet with intermittent fasting is an excellent strategy to support optimal liver function and promote hormonal balance.

Regular consumption of cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, can further support estrogen metabolism and detoxification. 

Cruciferous vegetables contain high concentrations of sulforaphane, a natural compound that stimulates hormone detoxification and can help break down and eliminate excess estrogen.

Other practical steps to support an ovary body type include:

• Choose organic, grass-fed, and non-genetically modified produce whenever possible 
• Avoid personal care products containing parabens, phthalates, and bisphenol-A
• Prioritize sleep and stress reduction
• Avoid alcohol 

Thyroid body type

Thyroid hormones regulate almost all physiological functions, including energy metabolism, fat storage, organ functions, and hormone balance.

Unsurprisingly, a sluggish thyroid can lead to a wide range of health issues and significantly impact how and where the body stores fat, as well as how efficiently the body burns calories.

While some people have overactive thyroid functions, an underactive thyroid, also known as hypothyroidism, is more widespread and linked to the development of a thyroid body type.

Here is what a thyroid body type looks like, why it happens, and what you can do about it.

Signs

People with a thyroid body type tend to have evenly distributed body fat and experience steady weight gain, even when making dietary changes and exercising more.

Thyroid body types also often experience other signs and symptoms, such as:

• Cold intolerance 
• Low energy and unexplained fatigue 
• Hair loss 
• Skin problems 
• Puffy eyes
• Swelling and fluid retention 
• Carbohydrate cravings 

Causes

Poor dietary habits, autoimmune disorders, impaired gut function, and environmental toxins are common contributors to hypothyroidism and associated body shape changes.

In addition, a lack of iodine can impair the thyroid’s ability to produce hormones, while deficiencies in selenium and zinc may further disrupt hormone conversion and thyroid function.

Low thyroid function can lead to reduced thyroid hormone release, which slows metabolic functions and disrupts the body’s ability to effectively regulate weight and fat distribution.

What to do

A diet tailored to the thyroid body type should focus on supporting hormone balance, protecting liver function, and improving metabolic flexibility. 

Healthy Keto combined with intermittent fasting can promote steady energy while supporting fat burning, a crucial aspect for effective weight management for this specific body type.

It’s also vital to prioritize nutrient-dense fats such as egg yolks, grass-fed butter, olive oil, and avocado, while limiting processed foods, refined carbohydrates, added sugars, and seed oils.

Iodine-rich foods such as seaweed, sea kelp, nori, and other sea vegetables promote thyroid hormone balance and should be a staple in a hypothyroid-supportive diet. 

Liver body type

The liver body type is more common in men and is typically characterized by excessive fat accumulation in the midsection, commonly referred to as a pot belly.

Individuals with this body type often have imbalanced levels of human growth hormone (HGH), which plays a crucial role in regulating body composition, fat storage, and various metabolic processes that generate energy.  

A study published in Immunometabolism suggests that poor liver cell function due to liver fat accumulation can suppress HGH release, contributing to weight gain and further liver fat buildup.³ 

Because the liver is the body’s primary metabolic organ, poor liver function can trigger various imbalances, leaving those with a liver body type at increased risk of developing additional hormonal body types. 

Here are key signs and causes of a liver body type, and simple steps to support a healthy body.

Signs

Individuals with a liver body type often have a firm, enlarged abdomen. In addition to fat accumulation, a protruding belly may be worsened by ascites, which is a fluid buildup in the abdominal cavity resulting from liver dysfunction.

Additional signs and symptoms of poor liver function include:

• Skin issues and liver spots
• Poor digestive functions
• Sluggish fat digestion 
• Sugar cravings 
• Hair loss or thinning 
• Fluid retention 
• High blood pressure
• Poor blood sugar control 

Causes

While alcohol is widely recognized for its impact on liver function, a high-carbohydrate diet is an often-overlooked contributor to liver fat accumulation.

Excessive carbohydrate intake can quickly exceed the body’s immediate energy needs, prompting the liver to convert the surplus sugars into fat for storage. 

Over time, this can lead to fat buildup in the liver, impaired liver cell function, HGH imbalances, and poor metabolic functions, all characteristics of the liver body type.

What to do

Avoiding alcohol and following a low-carb diet is crucial to help reduce hepatic fat buildup and support a liver body type. 

Additionally, intermittent fasting is one of the most effective tools for promoting liver fat loss, improving insulin sensitivity, and allowing the liver time to repair.

This has been confirmed by research published in Cell Metabolism, reporting that 14 days of intermittent fasting resulted in significant liver fat reduction and weight loss in individuals with non-alcoholic fatty liver disease (NAFLD).⁴  

Fasting also stimulates HGH release, thereby supporting fat burning while preserving lean muscle mass. 

Pancreas body type

Increasingly more people develop a pancreas body type, which is characterized by fat accumulation around the midsection and upper body, while the legs remain comparatively slim.

While this body type may present similarly to a liver or adrenal body type, it’s primarily linked to insulin resistance and blood sugar imbalances rather than fluid retention or chronic stress.

Insulin is a pancreatic hormone that facilitates the cellular uptake of blood sugar. When the body becomes resistant to insulin, which is typically linked to a high-carb diet, blood sugar levels rise and prompt the pancreas to produce even more insulin. 

Insulin stimulates fat storage, triggers sugar cravings, and inhibits weight loss, all of which are key features of the pancreas body type.

Here are signs and causes of a pancreas body type, along with simple steps to support balance.

Signs

In addition to the characteristic body fat distribution of a pancreas body type, those affected often experience metabolic dysfunctions, including poor blood sugar control and fluctuating energy levels.

Other health issues linked to a pancreas body type include:

• Hunger and cravings
• Unexplained weight gain
• Fatigue and brain fog
• Polycystic ovary syndrome (PCOS)
• High blood pressure 
• Cardiovascular issues 
• Hormonal imbalances 

Causes

The pancreas body type is directly linked to poor diet and lifestyle habits that contribute to blood sugar fluctuations and insulin resistance. 

Key factors include a diet high in refined carbohydrates, added sugars, and processed foods, as well as a lack of physical activity.

Evidence published in Missouri Medicine highlights the link between a high-carb diet and insulin resistance, concluding, “Starches and sugars increase fasting insulin levels, reduce insulin sensitivity, and reduce cellular insulin binding.”⁵

What to do

To restore cellular sensitivity to insulin, it’s vital to limit carbs and sugars by following a nutritious ketogenic diet such as Healthy Keto.

In addition, research published in the International Journal of Endocrinology found that intermittent fasting is a highly effective therapeutic tool for managing insulin resistance and associated changes in body composition.⁶ 

Regular exercise is equally important for weight management in individuals with a pancreas body type, as it helps muscles absorb glucose more efficiently, reduces circulating insulin levels, and supports fat loss.

Hormonal body types vs. metabolic body types 

Hormonal body types focus on how imbalances in hormones, such as cortisol, estrogen, insulin, or thyroid hormones, affect fat storage, energy, and overall body composition. 

In contrast, metabolic body types are determined by genetics and describe your natural body shape, muscle mass, and bone structure, which influence how easily you gain or lose body weight and build muscle, regardless of hormone levels.

The three primary metabolic body types include:

• Ectomorphs
• Mesomorphs
• Endomorphs

Ectomorph body types typically have narrow shoulders and hips, little body fat, and a naturally slim, linear frame. They often find it harder to gain muscle but have an easier time staying lean.

Mesomorph body types naturally have a more defined waist, broader shoulders, and a body resembling an inverted triangle or rectangle body type with roughly the same width at the shoulders and hips. They tend to gain muscle easily and can generally lose weight easily.

Endomorph bodies usually carry more fat in the midsection and lower body, with narrower shoulders, wider hips, and fuller upper arms. Endomorphic bodies may find it harder to lose weight, but can gain muscle when focusing on strength training.

Key takeaways

Understanding the link between hormonal imbalances and different body types can help explain why fat tends to accumulate in certain areas and why some people struggle more with weight loss than others.

Each hormonal body type–adrenal, ovary, thyroid, liver, and pancreas–has distinct signs and symptoms, underlying causes, and specific strategies for optimal support.

Addressing hormone imbalances through targeted nutrition and lifestyle changes is key to restoring balance and supporting a healthy body composition.

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC3602916/ ?
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7531579/ ?
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10373851/ ?
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC6706084/ ?
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9762218/ ?
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC8970877/ ?