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What Are Genes?
Genes are like instruction manuals for the body. They are sections of DNA that tell cells how to make proteins, which are the building blocks of everything in the body—muscles, hormones, enzymes, etc.
•Genes are inherited from our parents, half from the mother and half from the father.
•They determine traits like eye color, height, and even how we metabolize food.
There are two major challenges for our current day "Biological Fitness":
1. Genetic Mixing: Ancestral Adaptations Are Blended
2. Globalization of Food: Eating Out of Season & Out of Place(read this blogpost for a full explanation)
(you might read the following blog post for the full coverage)
Two major disruptions to ancestral nutrition
How Do Genes Influence Health and Metabolism?
Genetic variations can affect:
• Metabolism: How efficiently you use carbs, fats, and proteins.
• Nutrient Needs: Some people need more of certain vitamins based on their genes (e.g., MTHFR and folate).
• Exercise Response: Some people build muscle easily, while others are more endurance-oriented.
• Risk Factors: Some genes may predispose a person to insulin resistance, inflammation, or other health conditions.
However, genes are not destiny—lifestyle and environment also play a huge role.
What follows are broad categories (Metabolic Archetypes™) based on known genetic markers related to insulin sensitivity, fat metabolism, mitochondrial function, and ancestral adaptations. This categorization aligns with known genetic variations and historical evolutionary pressures. However, personal metabolic responses can still be influenced by epigenetics, lifestyle, and microbiome composition.
One way of looking at this human system is considering the body as the "hardware" (like a computer) and the DNA as the "software" (like what runs the computer). The same computer can be very different based on the software loaded into it. Next, the computer has inputs into it usually from a keyboard that require the software to perform something. In the case of the human body, that comes from the environment, such as food, exercise, sun and more. Giving the software something its not specifically capable of yields unexpected or poor results.
Metabolic Archetype™ is a proprietary framework that classifies individuals into distinct metabolic categories based on genetic predispositions, metabolic function, and physiological responses to macronutrient intake. This system integrates insights from nutrigenomics, metabolic health biomarkers, and physiological performance indicators to personalize nutrition, fitness, and lifestyle strategies for metabolic efficiency, cardiovascular resilience, and biological fitness.
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Metabolic Archetypes™
Key Points:
•These genetic traits are not “broken” but rather evolutionary adaptations to different environments.
•Some people thrive on carbs, others on fats, and some can switch between fuel sources efficiently.
•Those who store fat easily likely had ancestors who survived famine conditions but struggle in today’s food-rich world.
•Outliers exist, either burning energy rapidly or preserving it extremely well, based on genetic variability.
1. Carb-Efficient Metabolizer™ - “Agrarian Adapted” (~25-35%)
Best suited for: High-carb, low-fat diets.
Efficient at metabolizing carbohydrates, insulin-sensitive, prone to thrive on a higher-carb diet.
Genetic traits:
•High insulin sensitivity (e.g., PPARG, TCF7L2 mutations absent or low-risk variants)
•Efficient glucose oxidation (e.g., SLC2A2 for glucose transport)
•Lower risk of Type 2 Diabetes on high-carb intake
•Higher AMY1 gene copy number (better starch digestion)
•Less tendency to store fat from carbohydrates
•Higher mitochondrial efficiency for glycolysis
Evolutionary Rationale: These genes were beneficial for individuals in agrarian societies or in regions where carbohydrate-based foods (grains, fruits, tubers) were abundant. They allowed for efficient use of glucose as a primary fuel source. Found in populations with long histories of agriculture, such as East Asians, some Mediterranean groups, and South Indians.
Best Diet Type: High-carb, low-fat with whole grains, legumes, and starchy vegetables.
2. Fat-Adapted Metabolizer™ - “Hunter-Gatherer Resilient” (~15-25%)
Best suited for: Low-carb, high-fat diets.
Efficient at metabolizing fats, better suited for a low-carb or ketogenic diet, may have some degree of insulin resistance but excel in fat oxidation.
Genetic traits:
•Enhanced fat oxidation (e.g., PPARGC1A, CPT1A mutations linked to fatty acid metabolism)
•Reduced insulin sensitivity (e.g., TCF7L2 risk variants for carb intolerance)
•Better ketone utilization (e.g., HADH involved in fatty acid oxidation)
•Low AMY1 gene copy number (less starch breakdown efficiency)
•Higher risk of insulin resistance on high-carb intake
•Potential presence of FTO gene variants associated with carbohydrate-induced obesity
Evolutionary Rationale: These individuals likely descended from populations that thrived in colder, hunter-gatherer environments where fat-rich foods (animal-based, nuts, seeds) were primary energy sources. Their bodies adapted to relying on fat oxidation rather than glucose. Found in Arctic populations (Inuit), some African pastoralist groups, and populations with historically high-fat diets (e.g., Maasai, Northern Europeans).
Best Diet Type: Low-carb, high-fat with an emphasis on animal-based foods and natural fats.
3. Dual Fuel Metabolizer™ - “Metabolic Hybrids” (~20-30%)
Best suited for: Mixed-macronutrient or cyclical ketogenic diets.
Metabolically flexible individuals who can efficiently switch between carb and fat metabolism based on availability.
Genetic traits:
•Intermediate insulin sensitivity (moderate TCF7L2 risk variants)
•Balanced AMY1 copy number (moderate starch digestion ability)
•Flexibility in glucose and fat metabolism (e.g., FABP2 gene linked to fatty acid transport)
•Moderate mitochondrial function supporting both glycolysis and fatty acid oxidation
•Can tolerate higher carb loads if active but can also switch into fat metabolism easily
Evolutionary Rationale: These individuals likely had ancestors who experienced fluctuating food availability, requiring metabolic flexibility to switch between macronutrients depending on seasonal food sources. Found in populations with both hunting and farming traditions, such as many European, Middle Eastern, and South American indigenous groups.
Best Diet Type: Balanced macronutrient intake or strategic carb cycling (low-carb most of the time with periodic carb refeeds).
4. Carb-Sensitive Fat Storer™ - “Insulin-Resistant Prone” (~20-30%)
Best suited for: Low-to-moderate-carb, high-protein diets.
Highly insulin-resistant individuals who store excess carbohydrates as fat and may struggle with glucose metabolism.
Genetic traits:
•High risk of insulin resistance (strong TCF7L2 risk variants)
•Poor glucose regulation (e.g., SLC30A8 for impaired insulin secretion)
•High likelihood of weight gain on high-carb diets
•FTO gene variants promoting fat storage from carbohydrates
•Some tendency for metabolic syndrome if diet is poorly managed
Evolutionary Rationale: These genes may have been beneficial in environments where energy-dense foods were scarce. Individuals with these adaptations could store fat effectively in times of abundance to survive prolonged food shortages. However, in a modern high-carb environment, they are prone to obesity and metabolic disorders. More common in populations with a history of food scarcity and cyclical feast-famine patterns, such as Indigenous North and South Americans, Pacific Islanders, and certain African groups.
Best Diet Type: Moderate-protein, moderate-fat, controlled-carb approach (e.g., ketogenic or slow-carb diets).
5. Hypermetabolic Outlier™ - “High-Energy Burners” (~5-10%)
Best suited for: Higher-calorie diets with either high-carb or high-fat intake, depending on activity levels.
Individuals with extreme metabolic rates—either very high or very low—due to unique genetic configurations.
Genetic traits:
•Increased resting energy expenditure (e.g., UCP1 mutations enhancing thermogenesis)
•High mitochondrial function (e.g., PPARGC1A for energy efficiency)
•Strong glucose or fat oxidation, depending on individual markers
•Often naturally lean regardless of diet
Evolutionary Rationale: These individuals may represent genetic remnants of highly specialized metabolic profiles needed for extreme survival situations, such as extreme endurance-based hunting or famine survival. Their metabolic rates could be either hyper-efficient (burning through energy rapidly) or extremely thrifty (preserving energy at all costs). Common in high-altitude populations (e.g., Tibetans, Andeans), endurance-based cultures, and some Northern European and African populations.
Best Diet Type: Higher caloric intake, with macronutrient balance depending on activity levels.
Key Takeaways:
•Carb-Efficient Metabolizers have genetic variants that support efficient glucose metabolism and insulin sensitivity, allowing them to thrive on carbohydrates.
•Fat-Adapted Metabolizers have genes favoring lipolysis, thermogenesis, and fat oxidation, making them well-suited for low-carb or ketogenic diets.
•Dual-Fuel Metabolizers exhibit metabolic flexibility, allowing them to switch between carbs and fats efficiently.
•Carb-Sensitive Fat Storers have genetic predispositions to insulin resistance, making them prone to fat storage on a high-carb diet.
•Hypermetabolic Outliers have genetic profiles that skew metabolism toward extremes, leading to either rapid calorie expenditure or extreme energy conservation.
• Carb-Efficient and Carb-Sensitive Fat Storers represent the largest groups (~50–65% combined), explaining why many people either thrive on carbs or struggle with them.
• Fat-Adapted and Dual-Fuel Metabolizers account for ~35–55%, showing that many people can handle low-carb or hybrid metabolic states.
• Hyper-Metabolic Outliers are rare but explain why some individuals struggle with maintaining weight or seem to defy normal metabolic patterns.
Metabolic Archetype - Metabolic Tendencies
