What To Eat For Your Body Type

Are you struggling to maintain a healthy weight? Today, I will talk about what to eat for your body type to keep you healthy and in shape. 

RELATED: Adrenal Body Type and Adrenal Hormones

In this article:

  1. The Four Basic Body Types
  2. Why Should I Start with the Adrenal Plan?
    1. The Adrenal Body Type
    2. The Ovary Body Type
    3. The Liver Body Type
    4. The Thyroid Body Type
  3. None of These Eating Plans Is Set in Stone

Table of Contents

A General Guide on Eating for Your Body Type

The Four Basic Body Types

Adrenal body type diet

If you’ve been following me for a while, you probably already know there are four basic body types—adrenal, ovary, liver, and thyroid—and that getting healthy and losing weight will depend on eating for what your specific body type needs, rather than relying on a cookie cutter plan.

So how do you know what to eat for your body type and whether or not you’re eating for the right one?

Well, one easy way to find out which body type you have is to take the free quiz I’ve developed. You can do it right here. There are also more comprehensive quizzes, which you can find in my book, The 7 Principles of Fat Burning. The results are usually pretty straightforward, and you’ll lean more toward one body type than the others.

Once you’ve figured out which body type you have, you can pretty much skip straight to the “what to eat” eating plan, customizing it to fit your preferences. But if you’re a mixed body type or you feel like you’re under all the body types, then the best thing to do is start with the adrenal body type (which I’ll outline later on in this article along with the rest of the eating plans).

Why Should I Start with the Adrenal Plan?

Well, from working with some 40,000 patients over the past 25 years, I’ve found that around 80% of the people are adrenal, so it’s highly likely you fit into that category. The trick is whichever eating plan you are on should feel right to you. If it doesn’t feel good or just doesn’t seem to click with you, you can move straight on to a different plan.

If the adrenal plan doesn’t feel right to you or if you don’t feel you’re losing as much weight as you should be, I’d recommend you try the liver plan. The ovary and thyroid types have very specific symptoms, and you’ll usually know if you have those body types.

If you’re not sure and the adrenal doesn’t seem to be working out for you, I’d try the liver plan next and go from there. Chances are, though, you’re going to do very well with the adrenal plan right off the bat. But if you don’t, just keep on trying the different ones until you find which eating plan works best for you.

Now, let’s get into what these different eating plans are!

1. The Adrenal Body Type

Adrenal body type diet

With the adrenal body type, here’s what to eat or the three main things you should be focusing on:  

  • High protein
  • High fat
  • Non-cruciferous vegetables

High Protein

When I say high protein, I’m not talking about the typical standards recommended by the food pyramid. I think they suggest somewhere around 125 grams of protein a day, which is way too much! Instead, I recommend between 3-6 ounces of animal protein from your total calories per meal for adrenal types, and I usually find that works very well.

Why does the adrenal body type need more protein? The thing with adrenal types is their bodies are breaking down more protein in their muscles, in the collagen, and in the skin than with the other body types. So, you need to replace that protein or you’re going to feel weak. 

Now, eating all that protein can’t guarantee on its own that you’re going to grow back your hair, skin, and nails. The whole point of this eating plan is to fix the hormonal imbalances causing your body to eat itself up so your body starts metabolizing those hormones and the protein you’re eating.

On that note, I’ve sometimes found out that people do a bit better on the liver plan because they clean out their liver and restore the proper balance of hormones in their body and then suddenly, their skin, hair, and nails become healthy again! But anyway, if you’re the adrenal type, you should be going for 3-6 ounces of animal protein per meal, preferably organic or free-range eggs, fish, and chicken, stuff like that.

If you’re a vegetarian, you can do Spirulina or try to find some other sources of protein like protein powder. Just make sure you’re getting those 3-6 ounces per meal, preferably in the early part of the day. 

Spirulina Definition: An organism that thrives in saltwater and freshwater that has plenty of nutrients like protein, B vitamins, and iron that the body needs. 

High Fat

A lot of people have the misconception that high fat means deep-fried Twinkies or something similar. When I say high fat, I’m talking about nuts, avocados, cheese, plain yogurt, and so on. These are healthy fats! Why does the adrenal type need to eat more fatty foods? First of all, the adrenal stress hormones are made from cholesterol, which you can find only in animal fats. When a person’s stress levels are high, they develop high cholesterol to build more hormones.

This means that when they try to lower their cholesterol with diet or medication, the body is unable to create enough adrenal hormones to keep up with the stress. Adding more animal fats to your diet handles this problem, so your body will be able to produce adrenal hormones without developing high cholesterol. In some cases going through a normal amount of stress can make you stronger.

Also, adrenal types typically have blood sugar issues. This is why if you don’t have enough fat in your ketogenic diet (if you are following this meal plan), you tend to crash and burn and feel unsatisfied. Therefore, it’s very important for adrenal types to have enough fat in their diet. 

Read more  Adrenal Body Type: What It Is and How to Fix It

Non-Cruciferous Vegetables

I don’t recommend cruciferous vegetables — kale, broccoli, and Brussels sprouts — because adrenal types usually experience bloating. Kale shakes are the exception and will be fine. But if you’re experiencing bloating, gas, or stomach pain, then you should stop eating cruciferous vegetables.

Instead, you should consume other nutritious vegetables like romaine lettuce, spinach, tomatoes, carrots, and celery. There’s a full list at the bottom of this post to help you out. You should have at least 7-10 cups of vegetables a day because most of the vitamins you need are in these vegetables.
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2. The Ovary Body Type

Adrenal body type diet

Alright, if you’re the ovary body type, here’s what to eat:

  • High protein
  • High fat
  • Cruciferous vegetables 

High Protein and High Fat

Like the adrenal type, the ovary body type should be consuming high amounts of protein — again, 3-6 ounces per meal. Unlike the adrenal type, ovary types should consume more dairy and they need to be organic. If you absolutely can’t afford to get organic, just look at the label and make sure it says no rBST. That means no hormones and is very important when you’re shopping for dairy products.

What is rBST? Short for recombinant bovine somatotropin, this is an artificial growth hormone injected into cows for increased milk production. 

The reason I say more dairy is because there are certain factors in dairy that support ovary types — in fact, ovary types crave dairy. But instead of ice cream, cream cheese, by consuming more dairy, you’ll be getting the high protein and high fat the ovary type needs. 

Cruciferous Vegetables

Now, unlike adrenal types, ovary types actually need cruciferous vegetables in their diet. Why? Because cruciferous vegetables are anti-estrogenic. The ovary type produces too much estrogen, and so eating cruciferous vegetables helps clean up the estrogen and balance out your hormones.

The kale shake is great for ovary types, as well as other cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and asparagus. These vegetables also happen to be cancer-fighting, so that’s an extra bonus for you! You can cook them for dinner, too, to enjoy a healthy and nutritious evening meal. 

No Soy

I don’t recommend consuming soy in general, but if you’re an ovary type, you should avoid soy completely. Soy products increase estrogen levels, which are already too high in ovary types. Eating soy will actually reverse what we’re trying to do, which is to clean away all that excess estrogen that’s causing the weight gain in your lower body.

It’s a funny thing, you know, because soy protein is found in all kinds of health or energy bars, protein shakes, and pre-packaged diet foods. So if you’ve been on any diets that require you to eat those things and wondering why you’re not losing any weight, that’s why! Plus, these companies usually use very low-quality soy, and eating too much of this stuff can actually cause tumors. 

Adrenal body type diet

3. The Liver Body Type

Adrenal body type diet

The liver body type is pretty different from the last two types we’ve gone over.

For this type, here’s what to eat: 

  • Low protein
  • Low fat
  • Cruciferous vegetables 

Low Protein

The thing about liver types is the worse off your liver is, the harder it is for your body to digest protein. The liver is responsible for metabolizing protein, so if you’re the liver type and you eat too much, you’re going to end up with digestive issues. I recommend consuming no more than 3 ounces of protein per meal if you’re a liver body type and avoiding animal protein as much as possible. 

Low Fat

Liver types don’t do very well with fat, so it’s best to cut down on it as much as possible. In fact, the way to destroy your liver is by consuming too many cooked meat and cooked or deep fried fats. One way you can tell if you have an unhealthy liver is if you have a low tolerance for red meat or fat.

The funny thing about the liver type, though, is they actually crave fat. So if you’re a liver type, you can have some, but you’re also going to have to add bile salts (sodium) to your diet.

My Gallbladder Support Formula has bile salts and makes it so you can digest more fat. It can be really great if you have issues with bloating, burping, or belching. 

Cruciferous Vegetables

If you’re the liver type, it’s very important for you to consume lots of cruciferous vegetables. Why? It is because cruciferous vegetables have a ton of phytonutrients in them.

What are phytonutrients? “Phyto” comes from a Greek word that means “plant.” So, phytonutrients are plant nutrients, and they have unique properties that fight against many types of diseases. Some good examples include breast cancer, prostate cancer, and macular degeneration.

Anyway, the reason I want you to consume these cruciferous vegetables is because a damaged liver needs these phytonutrients to heal. The liver is amazing because it’s one of the only organs that can regenerate itself completely, but, it takes about three years of healthy eating to do it!

That’s why I recommend eating lots of phytonutrients — dense cruciferous vegetables — 7-10 cups a day.

I especially recommend kale because it has over 600 carotenoids — a type of phytonutrient that gives vegetables their vivid colors and also has a lot of properties to help boost your immune system and keep you healthy. In contrast, iceberg lettuce has no phytonutrients at all! If you’re the liver type, I’d highly recommend switching it out for kale and seeing what other non-cruciferous vegetables you can switch out for cruciferous vegetables.

To add, if you’re experiencing headaches, right shoulder pain, or bloating, that means you’re consuming too much fat. Your liver is on the right side of your body so if it’s having trouble, you’re going to tend to have problems with the right side of your body.

Liver types also don’t do very well on nuts or peanut butter (which are high in fat), and eating too much of these can cause bloating. Nearly all headache issues come from liver or gallbladder problems. It’s also interesting to note that if you’re having liver problems, you’re going to have a tougher time digesting fat-soluble vitamins, like vitamin A or vitamin E.

For example, if you’re eating a lot of kale (which is high in vitamin A) yet you still have dry skin, it’s just because your body is having trouble absorbing the fat-soluble nutrients that would otherwise handle your dry skin. The solution to all of these is to cut down on the fats that are aggravating your condition and consume bile salts to make it easier for your body to digest fats and fat-soluble vitamins and minerals.

4. The Thyroid Body Type

Adrenal body type diet

If you’re the thyroid body type, then you’re dealing with weight gain all over and a very slow metabolism. Here’s what to eat to handle those things:

  • Low protein
  • Low fat
  • Non-cruciferous vegetables 

Low Protein

Thyroid types really don’t do very well with protein. As with the liver type, I’d recommend no more than 3 ounces of protein per meal. Soy protein, especially, has been found to suppress thyroid function, so definitely stay away from soy, too. 

Low Fat

Like liver types, thyroid types also have issues with high-fat diets. If you have a weak thyroid, your body isn’t going to be able to digest fats properly. Stay away from fried foods or foods with high-fat content. 

Non-Cruciferous Vegetables

If you have the thyroid body type, I recommend avoiding cruciferous vegetables and eating the same types of vegetables as the adrenal type. This is because cruciferous vegetables tend to deplete iodine, and your thyroid needs iodine to function.

It probably wouldn’t be such a big deal if you had a healthy thyroid but if you’re struggling with thyroid issues, it’s best not to stress the thyroid by making sure it has enough iodine to work properly.

Of course, if you absolutely can’t give up your asparagus, there’s a way around this — just add more iodine to your diet! Taking sea kelp or seaweed is a great way to do this, or you can also try my Cruciferous Foods Supplements, which I give to patients who don’t like seaweed. 

None of These Eating Plans Is Set in Stone

One key thing I’d like to bring up is each of these eating plans are more like rules of thumb than strict guidelines. Rather than following these eating plans to the tee, listen to your body and see how it responds and then adjust accordingly.

For example, let’s say you’re on one of these diets and you start feeling bloated. That could happen because you’ve got a gallbladder problem, or you’re consuming nuts and peanut butter and they aren’t agreeing with you. If that happens and you’ve got burping, belching, or bloating, then you need to start adding bile salts to your diet.

On the other hand, bloating, burping, or belching can also be caused by eating too many cruciferous vegetables.

Why? This is because many people with adrenal or digestive issues can’t digest the heavy fibers from broccoli and other cruciferous vegetables and they experience stomach pain and bloating. Usually, that’s caused by an enzyme deficiency. 

But if you’re experiencing these symptoms, then you need to cut these things out of your diet. You can build up a tolerance to them as your system starts healing, but for now, it’s best to avoid them completely.

Now, if you’re experiencing fatigue on any one of these programs, you need to up your protein intake to increase energy. Everyone’s body has different needs so even if you’re on the liver plan, you should increase your protein until you stop experiencing fatigue.

The point is to do what feels right for your body. If you happen to be craving sweets, then you need to increase your intake of fruits and vegetables. Sugar cravings come about when your body isn’t getting enough nutrients.

You’ll also start craving carbs if you’re low on potassium, so you should be able to handle that by adding more potassium-rich vegetables to your diet. (Acorn squash is a good one.)

Read more  Weight Gain Patterns and Exercise for the Adrenal Body Type

So, make sure you’re consuming 7-10 cups of vegetable ingredients per day and don’t forget to drink a lot of water as well. As long as you’re consuming enough leafy greens, your cravings should go away within a couple of days.

Again, if you’re not sure which body type you fall into, you can take my free body type quiz here. If you still can’t quite pin it down, just start with the adrenal type and go from there. Just make sure you listen to your body and follow these general guidelines so you’ll know how to adjust according to your symptoms.

Understand burning fat and see more diet advice from Dr. Berg Video Blog.

Now that you’ve learned what to eat for a certain body type, it’s time to discover which body type you have. From there, you can follow our guidelines and start your eating plan and your workout routine to achieve your body goals.

Is your diet plan working for you? How is your experience? Tell us in the comments section below.

Up Next:

  • Dr. Berg’s Body Type Seminar
  • Fennel Seeds for Stomach Bloating and Cramping
  • Should I Do Keto with Hypoglycemia

Disclaimer:  Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy. 

— Update: 15-02-2023 — cohaitungchi.com found an additional article Weight Gain Patterns and Exercise for the Adrenal Body Type from the website kristynutrition.com for the keyword adrenal body type diet.

First and foremost in regards to adrenal gland dysfunction, it is very important to make sure you are not deficient in any nutrients the adrenals need to function and heal.  Chronic stress of the adrenals (busy, fast paced lifestyle, traumas, family work stress, etc.) slows down the thyroid gland (your metabolism) and depletes certain vitamin and minerals.  There is a blood test (Spectracell micronutrient testing) I can  prescribe to check if you are deficient in any vitamins or minerals necessary for proper function of this important gland.   It is very important for fat burning.  Stress blocks fat burning!!

Adrenal body types description and possible symptoms:

  • Excess fat is held in the midsection (buffalo-like torso) and the face can occur from overreaction from this gland.  The fat is usually sagging and hanging in the midsection with thin arms and legs.  Swollen face and eyes, facial hair, un-resolving pain and inflammation, fatigue, hormone issues, lower sex drive, mid-afternoon need for caffeine or sugar, unable to get restful sleep at night, can’t stay awake mid-afternoon, brain fog or dullness, out of breathe while climbing, excess stress and worry, craving for salt or cheese at night, and ankle swelling

Best exercise options for the different body types:

Adrenal body type advice:

Low Intensity Aerobic Exercise for Longer Durations.

Fat burning will occur only after 20-30 minutes (or after burning off sugar reserves) so you must exercise past this time frame to access fat burning for results.

Begin to exercise every other day then increase to daily.  Work up to 60 minutes per day.

Heart rate on average should average 127-130 beats per minute during exercise.

Keep it light enough that you can breathe comfortably.

Rest between exercise sessions.  If your body is still sore then wait until it is gone before exercising again.

High Intensity Intervals if done should be limited to one minute or less and double your rest time between intervals.  Maximum of 8 intervals per workout session and make sure you are completely recovered before your next workout.

Keep sugar out of diet and use the following before, during or after workouts as needed for energy-eggs, turkey, fish, nuts, cheese, and apples.

Sleep at least 7 hours of good quality sleep; this is very important so you do not sabotage your fat burning hormones.

Decrease your stress levels

Best Choices for Adrenal types:

Walking, light jogging, biking, treadmill, elliptical, swimming, yoga

Notes for Success:

With adrenal weakness it sometimes (key word sometimes) takes 2-3 months before the weight starts to drop, however your clothes will be fitting looser. This is because muscle weighs more than fat and you will be increasing muscle as it is replaced back after overactive adrenal glands.

WEIGHT TRAINING TIPS-Strenuous weight training is too intense initially for the adrenals.  So if you do anything with weights use very light weight and rest in between sets to complete recovery.

DO NOT consume sugars, starches, juice, sports drinks or alcohol; this will block all fat burning.

Generally after 8-12 weeks you can add in more intense exercise choices (anaerobic).

Adrenal body type: snack only on cheese, raw nuts, vegetables or apples before, during and after workouts.

— Update: 17-02-2023 — cohaitungchi.com found an additional article Adrenal Body Type: What It Is and How to Fix It from the website www.drberg.com for the keyword adrenal body type diet.

The adrenal body type is one of the most difficult body types to repair for one reason: stress is everywhere! This article will teach you how to lower your stress and fix your adrenal body.

Adrenal body type diet

The five body types

There are five primary body types—adrenal, ovary, thyroid, liver, and pancreas. Each is related to an imbalance of hormones. While you can have more than one body type, you are likely to experience stronger signs of one type. If you are interested to learn which body type you are take this free body type quiz. Now let’s take a quick look at the five body types.

1. The adrenal body type

The adrenal body type involves an imbalance of adrenal hormones. If you have this body type, you may have a sagging belly. This kind of belly fat comes from elevated cortisol, also known as the stress hormone. High cortisol is caused by chronic stress, which is why a healthy diet may not fully resolve the issues you experience with the adrenal body type. 

It’s important for those with this body type to actively manage their stress levels and get plenty of quality sleep and time to relax. We’ll talk more about what you can do for an adrenal body type later in this article.

2. The ovary body type

Those with the ovary body type typically hold weight in their hips and below the belly button giving them the ovary body shape. This is a result of estrogen dominance caused by overactive ovaries. People with this body type may benefit from supporting their estrogen balance. 

The ovary type is also highly sensitive to endocrine disruptors—including herbicides, fungicides, and pesticides—so it’s important to consume organic, non-GMO, and hormone-free foods. Cruciferous vegetables are essential for supporting balanced estrogen.

3. The thyroid body type

People with the thyroid body type typically hold fat throughout their bodies instead of in one location. Thyroid problems are often a result of a secondary problem—this can make addressing the root cause difficult. Stress, poor T4 to T3 conversion, a sluggish gallbladder, or adrenal fatigue can all contribute to the thyroid body type. 

Those with the thyroid body type often have a very slow metabolism and may find it difficult to digest a large amount of protein at once. Iodine and OMAD (one meal a day) are important if you have this body type.

4. The liver body type

Men are the most likely to have a liver body type. It often causes a protruding belly—also known as a potbelly or beer belly. People with the liver body type have a build-up of fat in their liver tissue and around other nearby organs.

It’s important that those with the liver body type don’t consume alcohol or excessive protein—instead, have plenty of salads and cruciferous vegetables. 

5. The pancreas body type

The pancreas body type is the most common body type today. Similar to the adrenal type, pancreas types often have a sagging belly. In fact, it can cause the same hormonal issues as the adrenal body type too. Insulin resistance—a result of chronically high insulin—is at the center of the pancreas body type. 

High-carb diets and frequent eating are the primary causes of insulin resistance—although stress and high cortisol can also be triggers. It’s important for pancreas body types to avoid sugar, refined carbs, vegetable oils, MSG, and snacks. 

Adrenal body type diet

What are the adrenal glands?

The adrenals are two glands that sit on top of your kidneys. They help your body adapt to stress by producing hormones, including cortisol and adrenaline. Adrenal glands temporarily change the physiology of your body to handle and cope with stressful situations.

If a tiger were to chase you, your adrenals would pump stress hormones into your bloodstream to prepare your body for action—also known as the fight or flight response. In this state, your blood pressure, heart rate, blood sugar, and muscles adapt to give your body a boost of strength and energy, so you’re better prepared to run or stand your ground. 

Unfortunately, the adrenals can’t tell the difference between physical and mental stress—they treat both with the same stress hormones. Every type of stress influences these glands: injury, infection, divorce, financial stress, job-related stress, irritable people, drugs and medication, surgery, pain, illness, excessive cold or heat, giving birth, menstrual cycles, staring into computer monitors for hours at a time, eating junk food, and excessive exercise.

While your adrenals are adept at preparing your body for periodic high-stress situations, they aren’t equipped to handle chronic stress. Sustained environmental stress (especially mental stress) can overwhelm your adrenals and be devastating to your health. Chronic stress often results in adrenal fatigue or complete adrenal burnout. 

The adrenal glands have many other roles in the body. They help regulate your inflammation (to reduce pain and swelling), immune system, mineral levels, heart rate, and circadian rhythm. So if you have an adrenal issue, you can experience many secondary health problems.

Adrenal body type diet

Adrenal fatigue and cortisol resistance explained

Stress triggers the production of cortisol, which is transported through your blood and received by cortisol receptors in your cells. Your cells can be overloaded with cortisol when you’re in a chronic state of stress, causing your cortisol receptors to downgrade or become resistant—essentially becoming numb to the effects of normal cortisol levels.

As your cell receptors develop a resistance to cortisol, your adrenal glands need to produce more of the hormone to produce the desired effect. This further overloads your receptors with cortisol, resulting in even more resistance. This negative feedback loop can continue until your overworked adrenal glands become fatigued and burnt out.

Read more  What Can I Eat On The Low FODMAP Diet?

The only way to break this feedback loop is to keep your stress levels low. As your body comes out of a high-stress state, your cortisol production reduces. This allows your overloaded cortisol receptors to slowly restore their sensitivity to cortisol. Over time, your adrenal glands can return to producing normal levels of cortisol.

Adrenal body type diet

Adrenal body type symptoms

Here are the potential signs you have an adrenal body type. 

1. A busy mind – You’re constantly in your head, and your thoughts are all over the place.

2. Short attention span – You have a difficult time focusing, and your attention is easily disrupted. 

3. Sleeping in – It’s difficult for you to get up in the morning, and you often hit snooze.

4. Constant survival mode – Though there is no immediate life-threatening danger, your mind is stuck in a constant state of fight-or-flight.

5. Pessimism – Your adrenal hormones cause you to fixate on negatives and ignore positives.

6. Low stress tolerance – Your tolerance for stress is noticeably lower, and you find it difficult to adapt to stressful situations. 

7. Decreased libido – You find it difficult to “get in the mood,” and you’ve noticed a sharp drop in your sex drive. 

8. High blood pressure – You experience elevated blood pressure that’s difficult to normalize, especially after being in a stressful situation.

9. Allergies or asthma symptoms – You may have allergies or asthma symptoms that require steroid medications.

10. Acne – Elevated cortisol disrupts your hormone balance and causes hormonal acne.

11. Unbalanced blood sugar – You have blood sugar issues because stress triggers the release of stored glucose and converts your muscles into glucose. 

12. Poor sleep – You experience sleep apnea, snoring, or difficulty falling asleep—and you rely on coffee to keep you going, which just makes your cortisol levels worse.

13. Chronic brain fog – Your stressed mind is exhausted, making your brain feel like it’s in a constant foggy state.

14. Hair loss – Overloaded with stress hormones, your may experience thinning and brittle hair.

15. Cramps – Adrenal fatigue causes your body to lose potassium and calcium through your urine, often resulting in painful leg cramps. 

16. Autoimmunity – Unstable cortisol levels alter your white blood cells, which can contribute to autoimmune conditions.

17. Hot flashes – Your adrenal glands take over the roles of your ovaries after menopause, and adrenal burnout causes irregular hormone levels and hot flashes.

18. Fluid retention – You retain a lot of water around your midsection, ankles, or face.

19. Carbohydrate cravings – High cortisol converts your muscle tissue into glucose, which increases insulin and cravings for high-carb foods.

20. Memory loss – Chronic high cortisol decreases the oxygen in your brain and begins to damage your brain cells. 

21. Air hunger – Stairs and hills cause you to breathe heavily and run out of energy extremely quickly. 

22. Poor digestion – High cortisol causes your body to deprioritize digestion to save energy, which can cause digestive issues, including GERD, indigestion, heartburn, gas, and bloating.

23. Belly fat – You have a sagging belly and find it difficult to lose belly fat with diet and exercise. 

You may be an adrenal body type if you experience five or more of these symptoms.

Why cortisol makes you store fat

Despite having a healthy diet and exercise routine, those with the adrenal body type often struggle with being overweight or obese. Adrenal types have elevated cortisol, which slows down your metabolic body and converts muscle proteins into glucose and fat. If you find it difficult to lose weight as an adrenal type, the key is to focus on lowering your stress exposure and increasing your resistance to stress.

Adrenal body type diet

What foods are good for the adrenal body type?

A healthy diet is an important part of addressing adrenal fatigue symptoms and stress. An adrenal body type diet is very similar to my Healthy Keto and intermittent fasting plan—you can learn more about this plan here. The only difference is that you’ll add additional protein to each meal. Instead of 3 to 6 grams of protein at each meal, have 7 to 10 grams of protein. 

Here are the best foods to have on the adrenal body type diet:

  • Leafy green vegetables

  • Beef

  • Poultry

  • Fatty fish

  • Mushrooms

  • Bell peppers

  • Berries

  • Lemons

  • Sauerkraut

Want to learn more about the adrenal body type diet? Take my Adrenal Body Type Mini-Course here!

How to fix an adrenal body type and lose weight

Are you wondering how do you fix your adrenal body type? Here are ten ways you can start lowering your stress, healing your adrenal glands, and losing belly fat. 

1. Get quality sleep

Getting seven to eight hours of quality sleep each night is essential for reducing stress and adrenal fatigue. Sleep allows your body and mind to release built-up stress and tension. Try doing activities that help promote quality sleep, such as reading books or listening to soft music before going to bed. Avoid screens and blue light within an hour of bedtime, and replenish your B vitamins with nutritional yeast. Keep in mind that coffee is not a substitute for sleep—in fact, the stimulating effects of caffeine can further burn out your adrenal glands.

2. Go for long walks

Walking is the best form of low-intensity exercise—it’s excellent for relieving stress and wearing out your body so you’re able to fall asleep faster. Low-intensity exercise also helps improve the flow of oxygen to your brain and muscles. All adrenal types should avoid high-intensity exercise. Instead, try taking a peaceful walk, doing yoga, or going for a light swim for one hour each day.

3. Avoid people who cause you stress

Difficult people can be a huge cause of stress and anxiety. If possible, ease out of these types of interactions and avoid putting yourself in extremely stressful situations—at least until your adrenal glands have recovered. It’s not possible to avoid all stressful people, and that’s okay. The goal is to reduce unnecessary and unwanted stressful relationships and surround yourself with people who don’t make you feel stressed out.

4. Get some space

Both physical and mental space is often very important for adrenal body types. Try getting space outside and experience a peaceful environment, like a park, beach, or walking trail. Avoid watching too much TV—especially the news.

5. Reduce carbohydrates

Carbs deplete nutrients that are essential for relaxation and quality sleep. Avoid hidden carbs like fruits, alcohol, sweetened yogurt, and grains, including oatmeal. A Healthy Keto diet is the best way to lower your carbohydrates and support healthy nutrient levels. 

6. Boost your potassium

Potassium acts as a natural physiological tranquilizer. Unfortunately, most people don’t get enough potassium each day. To reach 4,700 grams of potassium daily, you need seven to ten cups of vegetables. You can also take a high-quality electrolyte powder to get a quick boost of potassium.

7. Take apple cider vinegar

Apple cider vinegar supports healthy stomach acidity. Stomach acid helps your digestive system break down and utilize vitamins and minerals that are essential for stress adaptation and reduction. As an added bonus, apple cider vinegar can help boost your metabolism and normalize your insulin. 

8. Use adaptogenic herbs

Adaptogens are plants that help your body and mind respond better to stressors. They help you feel calm and more prepared for stressful situations. Some of the best adaptogenic herbs include Siberian ginseng, Panax ginseng, Rhodiola, and ashwagandha. 

9. Try my Adrenal Body Type Package

A long, stress-free vacation isn’t always an option. However, getting the right nutrients can help reduce stress, increase your resistance to stressors, and get better sleep—which sure can feel like a vacation. This is why I developed the Adrenal Body Type Package. 

This kit includes four powerful supplements: Adrenal & Cortisol Support, Adrenal Stress Advanced Formula, Sleep Aid, and Gallbladder Formula Extra Strength. It was specially formulated for those with the adrenal body type, and the results speak for themselves. Give it a try here: https://shop.drberg.com/adrenal-body-type-pack.

Adrenal body type diet

Key Takeaways

Getting your stress levels under control is the most important remedy for the adrenal body type. As you address chronic stress, your cortisol will lower and your hormone balance will normalize, making it much easier to get healthy and lose weight. If you want to learn more about your body type, check out my book, The Healthy Keto Plan

Which adrenal body type symptoms have you experienced? Share your story in the comments section below!


1. How can I fix my adrenal body type?

The best way to address the adrenal body type is to reduce your stress. Go for long walks, avoid stressful people, and use adaptogenic herbs. 

2. How can I lose weight with an adrenal body type diet?

The key to losing weight with an adrenal body type is to reduce your stress levels. Stress causes high cortisol, which can trigger insulin and promote weight gain. You won’t unlock the full potential of Healthy Keto and intermittent fasting until you address your stress levels. 

3. What is the adrenal body type?

The adrenal body type is characterized by high stress and cortisol. Those with this body type often have a sagging belly and built-up stress. 

4. What can I eat for the adrenal body type?

My Healthy Keto and intermittent fasting plan is a good place to start. Additional protein is essential for the adrenal body type—have 7 to 10 grams of protein per meal. 

5. What is the best exercise for adrenal body types?

Low-intensity exercise is the best form for adrenal types. Try going on peaceful walks or doing yoga. Avoid high-intensity exercise—it often increases your stress level. 

6. How can I detox the adrenal body type?

Relaxation is the best detox for the adrenal body type. Enjoy nature, take a relaxing bath, or go on vacation. Anything that relaxes your body and mind will help repair your adrenal glands. 

7. Is the keto diet good for an adrenal body type?

Absolutely! Healthy Keto gives your body the nutrients it needs to adapt to stress. Those with the adrenal body type should add additional protein to their keto diet to help offset protein loss due to high cortisol. 


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About the Author: Tung Chi