TYPE 3
General Overview
Very disciplined. Makes decisions based on facts and not emotions. Tend to be overly analytical and do not like sudden changes. Generally introverted, patient, and love structure.
Neurological Overview
Fairly high dopamine, but low sensitivity - This makes them very patient and able to easily accept delayed gratification for later success.
Low serotonin - This gives them higher levels of anxiety. Make them overthinkers, maybe even OCD-like behavior. Love following a plan and having structure. Bad at adapting on the fly.
High activates vs inhibitors - This makes them more prone to anxiety and causes them to produce the most cortisol. Prone to overthinking and also will prefer to stick to things they know than to take risks.
Variable acetylcholine - They can have high acetylcholine, which coupled with fairly high glutamate gives them a very good memory. They are happiest accumulating information and tend to put technical mastery above performance increases in sports and training.
Personality Characteristics
• Anxious
• Perfectionist
• Introverted but can be more extroverted
when they are in more familiar situations
• Pragmatic
• Analytical
• Patient
• Great at following a plan
• Motivation is to avoid injury or stress
• Don’t like to take risks
• Observers
• Prefer repetition over novelty
• Make decisions based on information
and data, not impulse
• Sudden changes in their plan can cause
a lot of stress
• Don’t like to talk about themselves
• Very focused
• Love structure and rules
• Detail-oriented
Nutrition Overview
Adherence tool: Type 3’s are the best at following a plan. The more information they have, as far in advance as possible, the better. They don’t want any surprises so following a pre-determined, well-thought-out approach will work best. When changes do arise, having information around why will make them most successful.
Fat loss structure: Marathon Approach
Type 3’s do very well on high carbs and lower fats, as they are the highest cortisol producers. Keep a small deficit for a long period of time will suit them the best. Type 3’s typically thrive on playing the long game and don’t need much variety. If they know the plan, adherence is typically no issue.
Muscle building structure: A small surplus with high carbs and lower fats will work best. Reducing cortisol and improving insulin sensitivity will increase their ability to build muscle. Carbs after training to reduce cortisol and reducing stress to improve insulin sensitivity are two examples.
Interested In Learning More?
support@m3nutrition.com
Copyright © 2025 | m3nutrition.com