Body diversity is an undeniable reality, influencing how we perceive health, beauty, and functionality. Scientifically, these variations are categorized into three primary somatotypes—endomorph, mesomorph, and ectomorph. While rooted in the 1940s research of Dr. W.H. Sheldon, the understanding of body types has evolved to become a tool for crafting personalized health and fitness strategies.

Understanding your body type is a powerful tool for crafting a personalized health journey. Whether you're an endomorph aiming to shed fat, a mesomorph building on natural strengths, or an ectomorph striving for muscle mass, the key lies in a sustainable approach to diet and fitness. With knowledge and effort, you can achieve your unique health goals, honoring the diversity and adaptability of the human body.

What is a Body Type?

Body types, or somatotypes, are classifications that represent generalized physical compositions and tendencies. While Dr. Sheldon initially believed body types were fixed and correlated with personality traits, modern science acknowledges that body types exist on a spectrum influenced by genetics, lifestyle, and environmental factors.

3 Primary Body Types

Though most people exhibit traits from multiple somatotypes, understanding the core characteristics of each can guide diet and fitness planning.

Endomorph

Endomorphs typically have a rounded physique with a tendency to store fat and a slower metabolism. This body type may find it challenging to lose weight and maintain a lean frame. However, endomorphs possess significant endurance and strength potential when properly trained. With a focus on balanced nutrition and regular exercise, they can achieve their fitness goals effectively.

Mesomorph

Mesomorphs are naturally muscular and athletic, characterized by broad shoulders and an efficient metabolism. They quickly build muscle and lose fat, making them highly responsive to exercise. However, they must carefully balance fitness routines to prevent plateauing due to their natural muscularity.

Ectomorph

Ectomorphs have a slender frame with narrow shoulders and a fast metabolism, making it difficult to gain weight and muscle mass. Despite this, they excel in endurance-based activities and easily maintain a lean physique. Strength training and calorie-rich diets help ectomorphs build muscle effectively.

Identifying Your Body Type

To pinpoint your body type, consider:

• Metabolic tendencies: Do you gain or lose weight easily?
• Muscle development: Is it hard to build or maintain muscle mass?
• Visual observation: Assess your bone structure and fat distribution.

Can Body Types Change?

While genetic predisposition plays a role, body types aren’t entirely fixed. Lifestyle choices, including diet, exercise, and sleep, significantly impact where you fall on the somatotype spectrum. For example, an endomorph who adopts a low-carb diet and consistent exercise routine can shift toward a leaner physique, even if their tendency to store fat remains higher than other types.

Diet Guidelines for Each Body Type

Endomorphs Diet

Endomorphs benefit from focusing their diet on protein and healthy fats while keeping carbohydrate intake low. This approach supports their naturally slower metabolism and tendency to gain fat more easily. Foods such as eggs, lean meats, nuts, seeds, and low-carb vegetables like spinach, broccoli, and zucchini are excellent choices for this body type. Incorporating a higher ratio of protein and healthy fats into their meals helps to stabilize blood sugar levels, promote fat loss, and maintain muscle mass.

Mesomorphs Diet

Mesomorphs thrive on a balanced diet that evenly distributes macronutrients. Their naturally athletic build and efficient metabolism make them well-suited to consuming a mix of whole grains, lean proteins, and healthy fats. Foods like quinoa, brown rice, chicken, fish, and avocados provide the necessary fuel for their active lifestyle while maintaining muscle growth and energy levels. Focusing on an equal distribution of carbohydrates, fats, and protein, mesomorphs can sustain their strength and performance while keeping their physique in optimal condition.

Ectomorphs Diet

Ectomorphs, with their slender frames and fast metabolisms, require a diet rich in carbohydrates and calorie-dense meals to maintain energy and promote healthy weight gain. Including foods like oatmeal, fruits, whole grains, and nut butters provides the necessary fuel for their bodies. Their higher carbohydrate intake, combined with moderate protein levels, helps support muscle growth and replenish energy reserves. Ectomorphs can benefit from frequent meals and snacks to meet their calorie needs and maintain steady energy throughout the day.

Fitness for Your Body Type

Endomorphs Exercise

For endomorphs, the primary fitness goal is to lose fat and maintain muscle mass. These individuals typically have a slower metabolism, so exercises that boost metabolic activity are essential. A combination of cardio workouts such as cycling, running, or brisk walking, paired with resistance training, works effectively to shed fat while preserving muscle. Consistency is key for endomorphs—regular exercise sessions help increase metabolic rate and promote sustainable weight management. Incorporating full-body strength training exercises alongside cardio can yield balanced and long-lasting results.

Mesomorphs Exercise

Mesomorphs are naturally athletic, making them well-suited for both muscle growth and endurance training. To maximize their potential, mesomorphs can focus on weightlifting exercises that target different muscle groups, complemented by high-intensity interval training (HIIT) for cardiovascular health. Adding moderate cardio activities such as swimming or jogging helps maintain endurance while balancing muscle development. However, mesomorphs should be cautious about overtraining, which can lead to injuries and stall progress. Sticking to a structured workout plan with adequate rest ensures optimal performance and recovery.

Ectomorphs Exercise

Ectomorphs, known for their slender frames and fast metabolism, often find it challenging to gain muscle. Their fitness plans should prioritize muscle gain and strength development through strength training exercises. Compound movements like squats, deadlifts, and bench presses are particularly effective for building overall muscle mass. To ensure progress, ectomorphs need ample rest and recovery periods between workouts. Additionally, focusing on gradual increases in resistance and weight allows for steady muscle growth while minimizing the risk of fatigue or injury. Combining this approach with a nutrient-rich diet supports their fitness goals effectively.

Body Type Myths

Myth: Body types are fixed.

Fact: While genetics influence your natural tendencies, lifestyle choices can significantly alter your physique.

Myth: Certain diets only work for specific body types.

Fact: Nutrient-dense, balanced diets benefit all body types; the key is adjusting macronutrient ratios.

Myth: Women’s body types are entirely separate from somatotypes.

Fact: Somatotypes apply universally, with additional descriptors like “hourglass” or “pear-shaped” offering supplementary insights for fashion and fitness.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".

A team of researchers has discovered a group of brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in Nature Communications, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.

The Brain’s Food Log: What Are Meal Engrams?

Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.

“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”

Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.

Why This Matters: Overeating and Memory Loss

The findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.

Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.

How the Brain Records a Meal

The study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.

Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the meal memory neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.

Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.

A New Angle on Obesity Treatment

Kanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.

“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.

In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong!

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking.

Power of Carnosic Acid

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's.

New Hope for Alzheimer's Treatment

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease.

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease.

Other Brain-Boosting Compounds

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline.

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake.

General Tips for Dementia Prevention

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia:

• Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.
• Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.
• Keep a healthy weight.
• Stop smoking if you do.
• Cut back on alcohol.
• Keep your blood pressure at a healthy level.
• Stay socially active, meaning keep connecting with friends and family.