Unlock Hormonal Harmony: The Ultimate Gonad Body Type Diet Plan for Peak Health

Figuring out your body's dietary needs can be challenging because there are so many factors to consider. Your biological makeup is unique, so your needs differ greatly from those of the person next to you. One of the physiological factors that plays a large role in determining this is the endocrine system which is made up of glands that secrete hormones and serve as the body’s chemical messenger system. Through centuries of observing and studying the human body, scientists have found that most people tend to have one gland that has dominated their development. Because of this, a system of body-typing has been created that is based on the gland that is most dominant in an individual. In rare cases, a person might have a very well-balanced endocrine system, known as Eumorphic, but in general, people can be divided into one of four categories: Pituitary dominance, Thyroid dominance, Adrenal dominance, and Gonadal dominance. This particular balance in the endocrine system greatly affects an individual’s physical development, metabolic patterns, emotional tendencies, and food preferences.

Struggling to lose weight despite your best efforts? It might be time to shift your strategy. If you tend to gain weight in your lower body-especially around the hips, thighs, and below the belly button-and show signs of estrogen dominance, you may have an ovary body type. Discover the best dietary strategies to balance hormones naturally and learn how to reduce fat storage, curb cravings, and restore metabolic health.

The gonads are primarily responsible for producing gametes (sex cells) in the ovaries and testes, as well as hormones that control sexual development. They also signal the closing of growth plates which is why G-types are typically short in height along with a high degree of sexual development. The gonads are stimulated by spicy foods, creamy sauces, and red meats which are common cravings that should be avoided. Instead, consuming more dairy products to stimulate the pituitary can help balance out their system.

Understanding Body Types and Hormonal Influence

You have most likely heard of body type categories before. The most common names are ectomorph, endomorph and mesomorph. We can also go further and define your type based on fuel as a muscle, mixed or sugar burner. Body types can also be categorised through hormones via being an adrenal, pituitary, thyroid or gonad type. All these “types” are general indications of how your metabolism, hormones, nervous system and fuel systems operate. The categories give us great insight into how your body operates… we can use this information to align your nutrition and exercise to get the best results. It is also important to realise that all these types can actually become obese. For example, someone could be overweight but actually be an ectomorph body type. Think of these types as underlying ways our bodies prefer to work but through lifestyle, nutrition and exercise you can affect the natural tendencies of your body.

The Five Body Types Explained

There are five body types-thyroid, adrenal, ovary, liver, and pancreas-each characterized by distinct patterns of fat storage, hormonal imbalances, and metabolic challenges. Understanding your body’s unique shape and how it responds to hormones is key to effective weight management. Let’s take a look at the five hormonal body types.

Liver body type: The liver body type is often recognized by a prominent, rounded belly, sometimes referred to as a pot belly, that may even be present in individuals who aren’t overweight otherwise. This body composition is typically linked to low levels of human growth hormone (HGH), a key hormone that helps regulate fat-burning. When HGH levels drop, losing weight becomes much more challenging. Liver body types are commonly associated with liver dysfunction, including fatty liver disease, cirrhosis, or hepatitis. These issues can stem from viral infections, alcohol use, or non-alcoholic fatty liver disease (NAFLD), often driven by poor diet and metabolic imbalances. For individuals with a liver body type, reducing or eliminating alcohol and focusing on liver-supportive foods can play a crucial role in restoring balance and improving overall health.
Adrenal body type: The adrenal body type is generally characterized by a sagging belly that isn’t directly linked to overeating or poor diet. Instead, it’s driven by elevated levels of cortisol, which is the body’s primary stress hormone. People with an adrenal body type typically have a heightened response to stress, which can make traditional weight loss methods less effective. In addition, chronic stress may lead to poor sleep, anxiety, brain fog, and powerful cravings, further compounding fat storage and weight gain. To support weight loss and promote optimal adrenal function, it’s essential to focus on stress reduction by prioritizing sleep and engaging in calming activities such as walking, stretching, and deep-breathing exercises.
Thyroid body type: The thyroid body type is characterized by overall, evenly distributed weight gain, rather than fat accumulating in one specific area. People with this body type often struggle with fatigue, cold sensitivity, and a sluggish metabolism. While low thyroid function is commonly associated with this body type, poor liver health may also be an underlying cause. The liver plays a vital role in converting inactive thyroid hormones into their active form. When liver function is impaired, this conversion slows, which can lead to hypothyroidism. For those with this body type, it’s essential to support both thyroid and liver health by prioritizing iodine- and selenium-rich foods, managing stress, limiting goitrogenic foods, and reducing processed foods and refined sugars.
Pancreas body type: Although the pancreas body type can resemble the adrenal body type in appearance, particularly with weight around the midsection, the underlying cause differs. The adrenal type is driven by chronic stress and elevated cortisol. In contrast, the pancreas body type is primarily influenced by markers of poor metabolic health, including insulin imbalances and insulin resistance. Most individuals with this body type experience blood sugar fluctuations and insulin resistance, which are linked to a diet high in refined carbohydrates, sugars, and processed foods. Insulin resistance blocks fat-burning hormones and makes it hard to lose weight effectively. To achieve lasting results, it’s essential to identify your body type and tailor your nutrition and lifestyle to support healthy insulin function and restore hormonal balance.
Ovary body type: The ovary body type is characterized by weight gain concentrated in the hips, thighs, lower abdomen, and sometimes the breasts and arms. Due to the role of ovarian hormones, this pattern is specific to women. “At the core of this body type is estrogen dominance, an imbalance where estrogen levels are disproportionately high compared to other hormones,” explains Dr. Berg. If left unaddressed, estrogen dominance can lead to further hormonal imbalances and trigger a shift toward the adrenal body type after menopause, especially if the adrenal glands are already strained. This has been confirmed by evidence published in Neuroscience, suggesting that estrogen imbalances can interfere with normal adrenal functions, increasing the risk of poor stress regulation and abnormal cortisol release.

Understanding the Gonadal Body Type

The pituitary gland, also called the “master gland”, is located in the brain and produces hormones that control many other glands such as the adrenals, thyroid, ovaries, and testes. The most notable function of the pituitary gland for body typing purposes is that it produces the growth hormone. P-types tend to be a lot taller than other individuals due to the over-stimulation of the pituitary gland which causes it to secrete higher quantities of the growth hormone. People with pituitary dominance tend to do better on a diet that is full of proteins including red meats, chicken, and fish and avoiding simple carbohydrates like sugar. Prolactin, which is a hormone found in milk, is a stimulant for the pituitary gland so P-types often crave dairy products.

Looking at how your body is built and keeping track of cravings and energy levels can be useful tools in understanding how your body works and what it needs. Modifying what you eat based on your body type can not only help you feel better, but can even help you lose weight in a healthy and natural way. Of course, body type isn’t the only factor necessary in determining the best way to maximize health.

Morphology of Gonadal Body Type

Blue body types have the gonads (ovaries in women and testes in men) as their primary coordinating hormonal glands. The gonads produce a range of sex hormones in both males and females but in different proportions between the two sexes. Progesterone is important in the synthesis of elastin, testosterone in the synthesis of muscle and the estrogens in the deposition of body fat. The key feature is short and sexual development. Heights for males is below 5ft 6in (168cm) and females below 5ft 5in (165cm). Classically far eastern body shape. Men tend to be short and stouter with softer musculature than the green person but with ample body hair often on the back. Small hands with tapered fingers which are shorter than the palm. Hair is usually thick and course. Skin tends to be smooth and elastic.

Gonadal Body Type Characteristics

Gonadal body type women are generally well-proportioned and attractive with delicate features. They have prominent muscular buttocks, an hourglass figure, and characteristically muscular thighs down to the knees. They also have a relatively flat stomach and narrow shoulders. Not prone to weight gain, but when they do, it accrues in buttocks, lower hips, and thighs.
Gonadal body type men are generally well-proportioned and handsome with fine features. They can range from average to tall, with medium bone structure and a short to average neck. Shoulders may be even with or broader than hips, with thin to average calves and thighs. Musculature in torso is solid.
Gonad’s are sometimes more of a night owl than a morning person. They tend to have stable energy, as the day progresses their energy increases.
As a Pituitary Body Type, you gain weight due to lacking essential ingredients in your diet and supplementation, and by eating foods that stimulate your pituitary gland: mainly dairy products such as milk, yogurt, and ice cream. Balancing your pituitary helps improve your energy level, boosts metabolism and eliminated fatigue - all while reducing weight.

Health Risks

Blue people have a consistent physical fight with weight gain due to high levels of the estrogens which regulate fat deposition. They are sensitive to many estrogen mimicking chemicals which are in toiletries, cosmetics and pesticides. This puts them at risk of developing hormones dependent tumors. They are lactose intolerant thus sensitive to all dairy products.

Estrogen, Progesterone, DHEA and Testosterone can exist in excess or deficiency when glandular physiology is under stress. The most common imbalance occurs when estrogen ratios increase in relationship to the other hormones. The additional fat then raises existing estrogen levels and preferentially directs adipose deposits on or around the thighs, buttocks and below the umbilicus (belly button) areas. Increased estrogen ratios can also be linked with bloating, painful cramps, and depression throughout the menstrual cycle.

Common Cravings

When Energy is Low, Gonadal Body Types Crave: Spicy foods, like Mexican, Italian, Indian, or Thai; sweets and sweet fruits like peaches and strawberries; fats such as pastries, ice cream, chocolate, butter, and creamy salad dressings.

Dietary Strategies for Gonadal Body Type

If you have an ovary body type, managing estrogen levels through beneficial dietary and lifestyle changes is essential for hormonal balance and effective weight loss.

General Dietary Guidelines

Reduce fats, but include good sources like avocado, coconut, sesame and/or olive oil, butter, nuts and seeds
Reduce sugars, including fruit
Avoid breads
Minimize grain at dinner
Avoid spices
May include snacks, particularly mid-morning
Drink a minimum of 64 ounces of water a day; drink water before and after meals, not with meals
Occasional desserts are best as an evening snack
Avoid fruit for dinner
Eat green leafy vegetables, seaweed, potatoes, and tomatoes

Foods to Avoid

A partial list of Unsupportive Foods for the Gonadal Body Type include: Frozen yogurt, ice cream, peanut butter, grain and whole wheat breads, green onions, russet potatoes, melon such as honeydew, orange juice, artificial sweeteners such as Equal or Nutrasweet, mayonnaise, margarine, diet sodas.

Specific Steps for Ovary Body Type

Prioritize cruciferous vegetables: Cruciferous vegetables are powerful allies for balancing estrogen and should be a cornerstone of the ovary body type diet. These vegetables are rich in compounds that aid hormone detoxification, making them especially helpful for naturally reducing excess estrogen. Kale, broccoli, Brussels sprouts, and cabbage are among the most effective choices. Research published in Current Developments in Nutrition investigated the link between estrogen balance and cruciferous vegetable intake. The authors highlight, “Cruciferous vegetables have been shown to modulate estrogen metabolism, which may, at least partly, explain the benefit of cruciferous vegetable intake on pre- and postmenopausal women.”
Combine Healthy Keto® with intermittent fasting: For those with an ovary body type, combining a nutritious low-carb diet such as Healthy Keto® with intermittent fasting can be a powerful approach to balancing hormones and promoting fat loss. The Healthy Keto plan emphasizes high-quality fats and moderate protein intake while limiting carbohydrates, which helps stabilize blood sugar and lower insulin levels-two key factors for reducing estrogen dominance. Healthy Keto also prioritizes nutrient-dense whole foods that support liver detoxification and minimize exposure to endocrine disruptors commonly found in processed foods. Intermittent fasting complements this dietary approach as prolonged periods of caloric restriction force the body to tap into stored body fat to generate energy, which supports healthy weight loss and can promote hormonal balance.
Avoid soy products: It’s recommended that individuals with an ovary body type avoid soy products such as soy milk and soybean oil, as they may raise estrogen levels in the body. Unlike traditional fermented soy used in some cultures, most Western soy products contain soy protein isolate, a concentrated and highly processed form of soy. About 95 percent of soy protein isolates are genetically modified and are commonly found in packaged foods such as cereals, protein bars, and plant-based meat alternatives. While inexpensive to produce, this type of soy has been linked to hormonal imbalances and may contribute to the development of an ovary body type and associated weight gain.
Choose grass-fed and organic produce: Estrogen imbalance can be worsened by consuming foods that contain added hormones, such as conventionally raised dairy, red meat, and other animal proteins. These products often come from animals treated with synthetic hormones to speed growth or increase milk production. However, these hormones can enter your system and disrupt your natural hormonal balance. To support optimal hormone regulation, choose organic, pasture-raised, or grass-fed options whenever possible. These high-quality animal products are raised without added hormones or antibiotics, making them better choices for individuals with an ovary body type.

Addressing Pituitary Imbalance

Balancing your pituitary helps improve your energy level, boosts metabolism and eliminated fatigue - all while reducing weight. You should strive to eliminate pituitary-stimulating foods, as well as incorporate foods and supplements with ingredients that will support your weight loss efforts. This means cutting out dairy products from your diet, and also cutting back on sugar, white flour, and all refined grains such as white rice. It is also important for you to increase your protein intake from animal sources, mostly consisting of beef and organ meats, but you can also have chicken and fish for variety. You can have carbohydrates in moderation, but only from whole-grain sources. Changing your diet in these ways will improve your digestion and metabolism, which will help your energy levels and lead to weight loss.

Supplements

Vitamins: Vitamin B1 (Thiamine) Folic acid Vitamin B12 (Hydroxycobalamin) Choline
Minerals: Boron, Magnesium, Selenium, Sulphur, Zinc, Iron. Should be taken in water 1-3 times a day with meals.
Oils: (predominantly Omega 3 plant based oils) Flaxseed oil, Pumpkin seed oil, Walnut oil. All oils must be organic, cold pressed and taken with the evening meal. Never cook with any of these oils.

The Importance of Magnesium, Vitamin D, and Vitamin B12

Studies have proven that having low levels of vitamin D negatively affects the pituitary gland. Vitamin D plays a role in the pituitary cellular growth and it’s ability to secrete hormones. Vitamin D also promotes proper sexual functioning through the pituitary gland. Our bodies need magnesium to create neurotransmitters (biosynthesis), and then for those neurotransmitters to actually transmit. Magnesium also acts at both the pituitary and adrenal levels. In the pituitary gland, it modulates the release of ACTH, a hormone that travels to the adrenal glands, stimulating Cortisol release. Given all of magnesium’s key mechanisms of action, it’s not surprising that low levels of this mineral can lead to numerous psychiatric and other types of problems. The pituitary gland keeps our hormones in our blood at the required levels, all while it is periodically checking in with the brain to make sure they are needed. Your pituitary has proteins that poke through the membrane of its cells that are bathed in blood rushing past, and sample for levels of each hormone. When you become deficient in B12, the pituitary suffers, and many times becomes damaged. If the membrane becomes damaged, then the protein probes will be pointing in the wrong direction.

Recommended Exercise

Callanetics, exercises that work and develop the upper body
Aerobic dance or jogging 2 times per week
Massage for legs
Walking very helpful
Nordic Track
Sunlight is important
Does well with vigorous exercise
You should engage in Moderate cardio about 4 times a week, and focus on doing strength training at least 3 times a week.

Lifestyle Considerations

Boosting liver function and focusing on steady and continuous detoxification is important for Gonad’s to help eliminate toxins that accumulate more easily than with others. Understanding the basic guidelines regarding how your body’s metabolism, nervous system, hormones and fuel systems operate is a great place to start. However, over time we could be a mix of these types.

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