Are You My Type?
Hello friends! I hope this issue finds you well. Where I am in Ohio we are enjoying the peak of fall foliage right now, and the colors are fabulous! There are apple orchards (and vineyards) all around me…and the fresh apples are so delicious! I stopped at a gas station the other day and a young man was selling apples just picked out of the back of his 4-wheeler. Every time I open my fridge (where I am storing them) it smells so good! An apple a day? I could eat two or three!
For this issue I wanted to explore somatotypes. Literally, that means body (soma) types. There actually is a long history of people trying to define body types and to ascribe properties to them. Even Hippocrates noted two different body types: thickset, strong, muscular and gracile (slender) and weak. (I am not saying he was accurate, just that we humans have noticed differences in our bodies for a very long time).
Sheldon was one of the first researchers to define body types by the predominant characteristics of the three fetal germ cell layers. He described
- endomorphs as having predominantly soft roundness (tissues from the endoderm layer predominate, like digestive organs)
- mesomorphs as being heavy, hard, muscular (tissues from the mesoderm predominate, like muscle, bone and connective tissue)
- ectomorphs as demonstrating linearity (long and angular) and fragility (tissues from the ectoderm predominate like skin and epithelial tissues)
He also attributed psychological features to different somatotypes, but this idea does not seem to have held up in the research.
Out of many other researchers who explored this, Carter and Heath (who were two women btw) developed a measuring system that kind of expanded Sheldon’s work to allow for a more realistic interpretation and to allow for change throughout a lifespan of body type. The reality is that no one is only one body type but rather falls on a spectrum.
Somatotypes are assessed using height and weight as well as multiple measures of skin fold thickness, body circumferences and diameters (like waist, calf arm circumferences).
In practical terms:
- Ectomorphs are naturally “skinny”, those people who seem to be able to eat as much as they want and not gain weight. Tend not to be muscular, it is difficult for them to store fat.
- Mesomorphs are more athletic, muscular. They can gain and build muscle easily.
- Endomorphs are more prone to “fatness”. They more easily store fat. Metabolism is slower.
Of course, I wanted to know if body type informs our health status. There is a fair bit of research around this, but I can’t say it’s definitive. It really always comes down to what you actually do and practice to protect, regain or maintain your health that matters most. But there are tendencies for those who are predominantly certain body types.
In 2002, Koleva et al concluded …
- that the somatotype having a dominant mesomorphy and marked endomorphy constitutes a risk factor as a particular predisposition toward certain diseases and requires body weight control. (arterial hypertension and liver disease)
A 2014 study in an ethnically diverse area of Serbia (Srdic’ Galic’ et al) assessed somatotypes of normal-weight and obese women with different metabolic profiles (i.e. with or without risk factors for metabolic syndrome) Metabolic syndrome is defined as having central obesity (waist circumference >/= 80cm) plus any two of the following
- elevated blood pressure
- elevated blood glucose (sugar)
- Low HDL cholesterol
- High triglycerides
FYI: Metabolic syndrome is not a disease itself but a cluster of symptoms that increase risk for heart disease and diabetes.
The group was divided into 4 subgroups (their terminology here, not mine)
- Metabolically healthy normal weight: BMI less than 25 and absence of metabolic syndrome
- Metabolically obese normal weight: BMI less than 25 with metabolic syndrome
- Metabolically healthy obese: BMI over 25 with absence of metabolic syndrome
- “At risk” obese: BMI over 25 with metabolic syndrome.
Study Results: (you have to keep your thinking cap on to keep these terms straight!-I did anyways!)
- 46% normal weight subjects had metabolic syndrome
- 41% obese subjects were metabolically healthy
So, obese women could be metabolically healthy and normal weight women could be metabolically unhealthy.
What’s this got to do with somatotypes??
- Whether they were normal weight or obese, the women with metabolic syndrome did not differ significantly in somatotype-they had higher levels of endomorphy.
- The metabolically healthy normal weight women (without metabolic syndrome) had lower endomorphy and mesomorphy and higher ectomorphy.
To be clear: being a particular body type does not mean a certain illness or outcome is your fate. It can give you an awareness of increased risk, and of tendencies for your body composition and metabolic function.
What causes one to be a particular body type? There is a genetic component to body type-twin and sibling studies have shown this.
Siventoinen et al looked at twin studies:they showed positive correlations (remember correlation is not causation) for:
- ectomorphy with motor ability and cardiorespiratory endurance (think marathon runners)
- endomorphy and mesomorphy with muscular strength (think powerlifters and football players or sprinters)
In contrast, negative associations were found for
- ectomorphy with muscular strength, as well as for
- endomorphy and mesomorphy with motor ability and cardiorespiratory endurance
I knew when I decided on this topic for “Don’t Weight” that I wanted to discuss cultural bias toward (or against) high weight, I was (a little) surprised at the bias I found I the scientific literature.
In the Serbian study referenced above, I find the term “metabolically obese” offensive. Obesity is by definition a matter of excess weight or body fat. To use it to describe a metabolic state experienced by BOTH women of high weight as well as women of normal weight to me is prejudicial, and I found it very confusing to understanding the study results. It didn’t add clarity at all.
Another study (Fletcher et al) found that psychotherapists and psychotherapy graduate students rated ectomorphs and endomorphs (at either end of the weight spectrum) less favorably than mesomorphs.
I found so much of the literature on body types was trying to be used to advise weight loss or to develop weight loss medications…instead of using it to maximize health and wellbeing. Ugh.
Self perception of our body type can be important to our mental health.
Body dysmorphia is a real phenomenon, the risk of it increases as social media use and comparison (of others who can easily be using filters or photo enhancements) on social media. Western culture is still enamored of the “thin ideal” body type.
Definition: Body dysmorphic disorder (BDD), also called body dysmorphia, is a mental health condition that involves an overwhelming preoccupation with one’s body and appearance. Someone with BDD may focus excessively on minor physical flaws or worry about perceived flaws that others don’t notice.
A 2017 survey in Australia of 24,000 adolescent girls aged 15-19 showed that 88% were concerned about their body. Body image was 3rd in their list of personal concerns. 45% of girls reported “feeling fat” and this perception gets worse as they get older.
This body dissatisfaction increased risk of depression, eating disorders, low self-esteem, and low physical activity-all of which threaten good health.
An interesting study by Anderson et al in Cureus discusses how body ideals vary with time and with cultures/geographic areas. They also demonstrate the slowness of change to a more realistic body ideal. They compared social media popularity and income of top models and full figured modes. The “Western” beauty ideal is still thinness, with runway models running sizes 0-4. (sounds like toddler sizes to me!) And apparently Victoria’s Secret Models are getting even smaller instead of larger.
While the average US consumer has a BMI of 26.5 and wears a size 14-16, and measures (bust-waist-hip) 38-32-41, top models measure 33-24-34 and have an average BMI of 16-17 (the range of increased mortality!).
Probably not a big surprise here: lifestyle (what you eat, how you train, health status, medications, stress levels) can impact body type. You may have experienced this yourself.
Personal note: I think I have always been a “mesomorph”- I never considered myself athletic but have always enjoyed physical activity and gaining muscle was always fairly easy. With the right set of circumstances and maybe a little carelessness on my part, I feel like I am more of an “endomorphic mesomorph” right now. I’ve lost some muscle mass, got a little rounder. My genetics didn’t change, my fitness approach did. So yes, we can move from one body type to another throughout our lifespan.
My suggestion is not to try to change your body type, but to change your way of being so that you support your health and your well-being in ways that support your goals and dreams. Follow my Recipe for Optimal Health!
In an article in the AMA Journal of Ethics I found a great quote, it was an “invitation to consider our bodies as a means to individuality instead of assimilation”. Love that.
Where the application of somatotype can be helpful practically, I believe, is in setting realistic expectations and timelines to achieve goals.
- If you have always been an endomorph, getting leaner may take more mindfulness around food and eating and may take more time than it would for someone who is more of an ectomorph.
- If you are an ectomorph-you might not ever reach weight lifting capacities of an endomorph who is the same weight but you can train for strength and to build muscle.
Just like I don’t think you should shoot for a target weight, you shouldn’t shoot for a target somatotype…but aim instead to be your healthiest, strongest, happiest, best self.
Take good care of yourself. Strive to hold a mindset that you are worthy of good things and that you can accomplish challenging things. Feed yourself good food when you are hungry. Move your body regularly and with vigor (safely!), love your peeps, stay connected, do meaningful work, get in the sun and nature, drink enough water, make informed decisions about your health…THESE are what creates your best state of being, including your best weight.
Mindset Matters Most
Do you see yourself as a particular “somatotype”?
What kind of words do you use to describe your body? To talk about yourself?
What do you believe is possible for your body in terms of your hopes and dreams? Why or why not?
Is there a story you are telling yourself about your body type and what you are able to do?
If your story is one of limitations or hopelessness, you may have more bias than you think. (and yes, even people of high weight hold weight bias)
Coaches Corner
Use this tool to do a Weight Stigma Self Check.
Remember, always observe yourself with curiosity and compassion, not judgement or shaming. You can choose to change, but knowing your starting point is critical!
Take Good Care and please remember-you are unique, special and wonderful in your own way.
References
Koleva M, Nacheva A, Boev M. Somatotype and disease prevalence in adults. Rev Environ Health. 2002 Jan-Mar;17(1):65-84. doi: 10.1515/reveh.2002.17.1.65. PMID: 12088094.
Galić BS, Pavlica T, Udicki M, Stokić E, Mikalački M, Korovljev D, Čokorilo N, Drvendžija Z, Adamović D. Somatotype characteristics of normal-weight and obese women among different metabolic subtypes. Arch Endocrinol Metab. 2016 Feb;60(1):60-5. doi: 10.1590/2359-3997000000159. PMID: 26909484; PMCID: PMC10118907.
Silventoinen K, Maia J, Jelenkovic A, Pereira S, Gouveia É, Antunes A, Thomis M, Lefevre J, Kaprio J, Freitas D. Genetics of somatotype and physical fitness in children and adolescents. Am J Hum Biol. 2021 May;33(3):e23470. doi: 10.1002/ajhb.23470. Epub 2020 Jul 7. PMID: 32638469.
Fletcher, C., & Diekhoff, G. M. (1998). Body-Type Stereotyping in Therapeutic Judgments. Perceptual and Motor Skills, 86(3), 842-842. https://doi.org/10.2466/pms.1998.86.3.842
Anderson JB, Laughter MR, Hatch J, Patel P, Maymone M, Vashi NA. Shifting the Standard of Beauty: Beginning of the Body Inclusive Model. Cureus. 2022 Jun 1;14(6):e25584. doi: 10.7759/cureus.25584. PMID: 35785000; PMCID: PMC9249464.
Somatotype image link https://aptavs.com/articulos/conoces-tu-somatotipo
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