Your genes play a bigger role than willpower in diet and fitness

For years, we have been told to eat less fat, cut carbs, or exercise harder, as if one plan fits everyone. But why does one person feel energized on salads while another feels tired? Why does coffee keep some people awake but not others? Experts say the answer lies in your DNA.

“Each body runs on a unique genetic code,” says Dr Ajay Phadke, Director at Agilus Diagnostics. “Your genes influence how you digest food, react to exercise, process caffeine or alcohol, and recover from stress or illness.”

Some genes act like switches that control how your body processes nutrients. For example, the FTO gene affects appetite. People with certain versions feel hungrier and may gain weight faster. The MTHFR gene decides how well the body absorbs folate and B vitamins, important for heart and brain health. The CYP1A2 gene controls caffeine breakdown, which is why coffee can keep some awake but not others.

Your genes also affect how your body responds to exercise. Some people build muscles quickly, while others struggle despite working out every day. Genes like ACTN3 and ACE influence whether your body is better at endurance activities or sprinting. Even your recovery speed after exercise is linked to genes that control your circadian rhythm, your body’s internal clock.

Lifestyle can change your genes

DNA sets the blueprint, but it doesn’t decide your life. Epigenetics, the study of how lifestyle changes genes, shows that diet, sleep, stress, and emotions can turn genes on or off. “You may inherit risks for diseases like diabetes or cancer, but your lifestyle determines if those genes actually act,” Dr Phadke explains. In short, how you live can influence how your genes work.

Medicine is also becoming more personalized. Pharmacogenomics allows doctors to match treatments to your genetic profile. Two people taking the same medicine may respond differently because their bodies process drugs at different speeds. Genetic testing helps make treatments safer and more effective.

ALSO READ:  India’s love for sugary chai continues even as diabetes cases climb

ALSO READ: Delhi’s winter pollution may lower your body’s natural defenses, say doctors

Advanced tools like CRISPR even allow scientists to edit genes directly. As doctor and author Siddhartha Mukherjee says, medicine is moving from “reading the genome” to “rewriting life.” This means that in the future, we may not just understand our genes but also correct them.

Knowing your genetic makeup helps you make smarter choices about food, exercise, and medicine. “Genes aren’t your destiny; they are a map,” says Dr Phadke. “Understanding your DNA lets you stop guessing and start living according to your body’s natural design.”

What your genes can reveal

Genes affect more than just fitness. They also determine how your body reacts to stress, alcohol, caffeine, and certain nutrients. For example:

• Appetite and weight gain: FTO gene

• Vitamin absorption: MTHFR gene

• Caffeine metabolism: CYP1A2 gene

• Muscle type and strength: ACTN3, ACE genes

• Recovery and sleep patterns: Circadian rhythm genes

By learning your genetic profile, you can make choices that fit your body rather than following generic advice. This could mean changing your diet, adjusting workouts, or taking medications that work best for your metabolism.

Personalized medicine also promises safer and more precise treatments. Genetic testing can predict if a drug will work for you or cause side effects, helping doctors tailor care specifically for your needs.

Genes guide, lifestyle decides

While your genes influence your health and performance, lifestyle choices ultimately control how they act. Regular exercise, balanced nutrition, sufficient sleep, stress management, and avoiding harmful habits can positively influence gene expression. Even if you inherit certain risks, you can reduce their impact with the right lifestyle.

Dr Phadke emphasizes that genetic knowledge is about clarity, not control. Knowing your DNA helps you make informed decisions, plan your fitness and diet, and understand your body better. It’s not about being limited by your genes, but about using them as a guide for smarter living.

In the future, tools like CRISPR may allow people to correct faulty genes, offering solutions for inherited disorders. Personalized medicine will continue to evolve, making healthcare more precise and effective.

Your genes provide a map of your body’s potential. Your choices determine the journey. Understanding how your DNA interacts with your lifestyle can help you eat, sleep, and exercise in ways that truly suit you.

Genes influence appetite, metabolism, exercise performance, and recovery. Epigenetics shows lifestyle can change how genes behave. Personalized medicine and genetic testing are creating safer, more effective health strategies. While DNA sets the blueprint, lifestyle choices write the story. Knowing your genetic makeup lets you live smarter, healthier, and in tune with your body’s design.