Ask the RD | August
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Cortisol is just one of the many hormones that can influence body weight. In addition to cortisol, hormones such as insulin, leptin, ghrelin, GLP-1, GIP, thyroid hormones, and reproductive hormones, have varied effects on appetite regulation, metabolism, and body composition.
Leptin: Leptin signals the brain that you are full when the body has been fed. Resistance to leptin action can lead to overeating.
Ghrelin: This hunger hormone works to stimulate appetite when the body is in need of fuel.
Insulin: Works to regulate blood sugar levels. Insulin resistance and/or high levels of insulin can promote fat storage around the midsection.
Glucagon-like peptide-1 (GLP-1): A hormone that plays a role in blood sugar regulation (increasing insulin release from the pancreas, reducing glucagon release from the liver), digestion, and appetite.
Glucose-dependent insulinotropic polypeptide (GIP): A hormone that plays a role in blood sugar regulation (promotes insulin release in response to food intake), appetite, metabolism, and fat storage.
Cortisol: Is a stress hormone that increases appetite and food cravings. Sustained stress can cause high cortisol levels, resulting in elevated blood sugar levels, insulin resistance, slowed metabolism, and subsequent fat storage around the midsection.
Thyroid hormones: Regulate metabolism, dictating your energy needs by impacting how fast or slow your body burns calories.
Estrogen: Decreased estrogen levels, such as those seen during menopause, cause metabolic slowdown and promote fat storage around the midsection.
Testosterone: Low levels of testosterone can influence body composition by reducing muscle mass and increasing fat mass.
As you can see, a number of hormones are at play when it comes to body weight management. Dietary habits such as eating a well-balanced diet focused on nutrient-dense foods such as whole grains, fruits, vegetables, lean unprocessed proteins, and healthy fats will help to combat undesired weight gain around the midsection. It is also recommended to limit simple sugars, highly processed food products, excessive caffeine, and alcohol intake. Aim to follow a consistent eating routine, practice mindfulness, and consume proper portions when eating. Other lifestyle strategies to improve hormonal balance and manage body weight include stress reduction, regular exercise, and adequate sleep.
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We’ve all heard differing body shapes described as hourglass, apple, pear, or boxy but what exactly is a “hormonal body type?” Hormonal body typing is simply a way to describe how certain hormones can influence body shape, and more specifically body fat distribution. Though much of your body’s build is genetically pre-determined, specific hormone levels can have additional effects on metabolism, weight, and body composition with varying shapes possibly being associated with certain health conditions such as diabetes, cardiovascular disease, liver disease, kidney disease and others.
The five “hormone body types” are described as:
Adrenal body type:
Related to elevated cortisol levels.
Body shape described as apple-shaped with excess body fat around the waistline and more weight distribution to the upper body as compared to the lower body.
Liver body type:
Related to possible liver dysfunction.
Characterized by excessive fat accumulation around the midsection, resulting in a firm “pot belly” appearance.
Ovary body type:
Associated with an estrogen imbalance.
Body shape described as pear-shaped with fat accumulation around the hips, buttocks, and thighs as well as the upper arms.
Pancreas body type:
Related to insulin imbalance and pancreatic dysfunction.
Associated with fat accumulation around the midsection and upper body while the lower body remains relatively slim.
Thyroid body type:
Related to imbalanced thyroid hormones.
Body shape described as puffy or swollen in appearance with evenly distributed body fat accumulation and generalized weight gain.
Instead of using these “hormone body types” to self-diagnose medical conditions or to determine specific diet plans, I would suggest using your body shape as a helpful clue to better identify potential hormonal imbalances or to provide focus for improvements in your dietary, lifestyle, and health behaviors. This could look like practicing meditation, adjusting your job role, or improving your sleep routine to better manage your stress and reduce cortisol levels. This might mean reducing your intake of simple sugars and refined carbohydrates to combat insulin imbalance. It could also mean reducing alcohol and sodium intake to target that undesirable belly bulge that is associated with liver dysfunction. Possibly doing more resistance training to improve testosterone levels, increased muscle mass, and rev up your metabolic burn.
Of course, it is important to discuss any health concerns with your physician, check labs regularly (including hormone levels), and to treat clinical abnormalities with medications when necessary (i.e., thyroid or estrogen replacement therapy).
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For support to meet your specific dietary needs, we always recommend making an appointment with a registered dietitian. Your medical provider should be able to assist in referring, or you can contact your insurance provider to find out your medical nutrition therapy coverage benefits.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.