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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) 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.
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Metabolic Archetypes™
(patent protection pending)
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.
(see an example Metabolic Archetype™ Report)
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.
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.
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.
“While ancestry can guide initial hypotheses about archetype classification, genetic expression always takes priority. Due to admixture and variable inheritance, individual SNPs may not reflect the presumed evolutionary region.”
🧬 The evolutionary rationale drives the archetypes, and
🧠 The genes + SNPs substantiate and define them at the individual level.
(patent protection pending)
1. Carb-Efficient Metabolizer™ - “Agrarian Adapted” (~25-35% of the population)
Best suited for: High-carb, low-fat diets.
These individuals carry genetic variants that support healthy insulin signaling and efficient carbohydrate metabolism. When following a carb-appropriate diet, they tend to maintain blood sugar control and body composition with ease.
Genetic traits:
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SLC2A2 – Enhances glucose sensing in liver and pancreas
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GCK – Triggers insulin release and promotes glycogen storage
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ADIPOQ – Boosts insulin sensitivity via adiponectin regulation
Evolutionary Rationale: These traits are often seen in populations adapted to agrarian, carbohydrate-based diets — where consistent starch intake drove metabolic efficiency found in populations with long histories of agriculture, such as East Asians, some Mediterranean groups, and South Indians. 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.
Best Diet Type: High-carb, low-fat with whole grains, legumes, and starchy vegetables.
(patent protection pending)
2. Fat-Adapted Metabolizer™ - “Hunter-Gatherer Resilient” (~15-25% of the population)
Best suited for: Low-carb, high-fat diets.
Individuals with this archetype possess genetic variants that enhance fat oxidation and ketone body utilization, adaptations beneficial in environments with high-fat dietary intake.
Genetic traits:
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CPT1A: Facilitates the transport of long-chain fatty acids into mitochondria for energy production.
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HADH: Plays a role in the breakdown of fatty acids within mitochondria.
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PPARGC1A: Regulates the creation of new mitochondria and influences energy metabolism pathways.
Evolutionary Rationale: Found in Arctic populations (Inuit), some African pastoralist groups, and populations with historically high-fat diets (e.g., Maasai, Northern Europeans).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.
Best Diet Type: Low-carb, high-fat with an emphasis on animal-based foods and natural fats.
(patent protection pending)
3. Dual Fuel Metabolizer™ - “Metabolic Hybrids” (~20-30% of the population)
Best suited for: Mixed-macronutrient or cyclical ketogenic diets.
Individuals with this archetype have genes that support metabolic flexibility — the ability to efficiently shift between carbohydrate and fat metabolism.
Genetic traits:
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PPARG – Supports fat metabolism and insulin sensitivity
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LEPR – Helps regulate fuel sensing and energy partitioning
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PRKAA2 – Part of the AMPK pathway, allowing energy-based substrate switching
Evolutionary Rationale: Historically, this archetype may have evolved in migratory or seasonally variable environments found in populations with both hunting and farming traditions, such as many European, Middle Eastern, and South American indigenous groups. The Dual-Fuel archetype likely evolved in populations exposed to varied seasonal foods or long migratory routes. These individuals are genetically equipped to switch efficiently between carbohydrate and fat metabolism — traits valuable in environments where energy substrates were unpredictable or variable across seasons.
Best Diet Type: Balanced macronutrient intake or strategic carb cycling (low-carb most of the time with periodic carb refeeds).
(patent protection pending)
4. Carb-Sensitive Fat Storer™ - “Insulin-Resistant Prone” (~20-30% of the population)
Best suited for: Low-to-moderate-carb, high-protein diets.
These individuals carry genes that make them more likely to store energy from carbohydrates as fat and struggle with insulin resistance when consuming a high-carb diet.
Genetic traits:
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TCF7L2 – Linked to poor insulin secretion and higher diabetes risk
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FTO – Associated with increased hunger and fat storage
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ADIPOQ – Lowers adiponectin, impairing glucose metabolism
Evolutionary Rationale: This archetype reflects genetic adaptations for survival in environments with cyclical food scarcity—favoring efficient energy storage from carbohydrates. While most common in Indigenous populations of the Americas and Pacific Islands, these traits are also present in some Southern and Eastern European groups, likely due to historic agricultural hardship or seasonal famine exposure. 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.
Best Diet Type: Moderate-protein, moderate-fat, controlled-carb approach (e.g., ketogenic or slow-carb diets).
(patent protection pending)
5. Hypermetabolic Outlier™ - “High-Energy Burners” (~5-10% of the population)
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:
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UCP1 – Promotes heat production by uncoupling mitochondrial respiration
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DIO2 – Converts thyroid hormone T4 to active T3 for faster metabolism
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ACTN3 – Supports fast-twitch muscle power and higher energy demands
Evolutionary Rationale: This archetype likely emerged in populations exposed to cold climates, elevated physical demands, or environmental stressors that selected for high energy throughput and thermogenic efficiency common in high-altitude populations (e.g., Tibetans, Andeans), endurance-based cultures, and some Northern European and African populations. These individuals show enhanced fat mobilization, high resting metabolic rate, and rapid recovery capacity — traits valuable for survival in harsh, calorie-scarce but physically demanding conditions.
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
