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Protein source for Type O: lean red meat, wild fish, poultry.

Movement for Type O

Type O responds best to intense movement — lifting, sprints, HIIT. Hard exercise is also your best natural stress reset.

• Intensity

  High intensity

• Frequency

  4–6x/week

Best: HIIT, sprints, heavy lifting, competitive sport

Intense exercise burns off the stress chemicals Type O builds up — for you, hard training is how you regulate mood and weight.

Supplements to consider

• Kelp / Iodine

  thyroid support — Type O runs sluggish here

• Vitamin D3

  nearly everyone is low

• Methylfolate (B9)

  limited grains & legumes leave you short

Nutrients Type O tends to run short on: folate, calcium, iodine, fiber, B1.