Following Trends vs. Following Your DNA: Which Approach Leads to Better Wellness?
- 3 hours ago
- 12 min read
An-Marie Ferdinand is a wellness expert and founder of Body By An-Marie, LLC. She blends massage, reflexology, and energy work to help clients relieve pain, reduce stress, and restore balance. Her client-centered approach creates a safe, supported space for healing, renewal, and personal transformation.
What if the secret to your health has been hidden in your DNA all along? The silent code guiding your every move. How genetics may explain what lifestyle advice often cannot.
Every day, people wake up wondering why their bodies feel the way they do. Why does one person thrive while another battles fatigue, inflammation, or chronic stress? For generations, we’ve explained these differences through diet, hormones, lifestyle, or willpower. But what if the real answer has been inside us the entire time, coded into our DNA?
Human survival has always been an evolving pursuit. As science advances, so do the questions surrounding how our genes shape health, longevity, physical performance, and resilience. Modern medicine has delivered extraordinary breakthroughs, yet the human body remains more complex than anything we’ve fully decoded. Genetics is emerging as the next frontier in understanding true wellness.
The genetic blueprint behind human function
Our genetic makeup is the blueprint of life. From how we adapt to our environment to how we combat illness, manage stress, and metabolize nutrients, our genes influence nearly every process within us.
The human body is remarkably intelligent, engineered with innate defenses that deploy armies of antibodies against viruses, bacteria, and other invaders. Trillions of cells communicate through genetic markers that determine everything from hair color to disease susceptibility, food sensitivities, and even potential lifespan.
Yet many people go through life without understanding why their body reacts the way it does. They blame stress, aging, or inconsistent habits, unaware that genetics may be the silent architect behind their daily experiences.
Why one-size-fits-all wellness falls short
In my practice, I’ve seen countless individuals drastically adjust their diets, restrict entire food groups, or rely on medications to feel better. While these changes may help, they often fail to produce consistent or lasting results. The reason? Surface-level strategies rarely address the underlying genetic factors shaping each body.
Without understanding one’s unique genetic blueprint, wellness decisions are largely educated guesses. Genetics provides clarity, revealing how your body truly functions, what it needs, and where it may struggle. Sometimes, what you think is healthy can actually make you sick. By ignoring your individual biology, even well-intentioned habits may work against your body rather than for it.
How genetic science is reshaping modern health
Researchers have already made remarkable progress using genetics to guide treatment for chronic diseases such as diabetes. Scientists have identified genes that influence appetite regulation and metabolic function, inspiring the development of medications like Ozempic, a GLP-1 agonist.
Other GLP-1–based therapies include Liraglutide (Victoza, Saxenda), Dulaglutide (Trulicity), Exenatide (Byetta), Lixisenatide (Adlyxin), and dual agonists (GLP-1 + GIP), targeting multiple metabolic pathways for stronger effects.
These advances mark a shift toward genetically informed treatment, where therapies are designed based on how the body naturally regulates appetite, insulin, and metabolic health. With rapid advances in gene therapy and cellular engineering, we may soon be able to grow replacement organs, regenerate tissues, and rebuild blood vessels, moving toward a future where disease can be prevented, or even reversed.
Eating for your blood type: You are what you are
We’ve all heard the saying, “You are what you eat.” But there’s another layer to consider: “Eat what you are.” Genetics doesn’t just influence disease risk and metabolism, it also shapes how our bodies respond to the foods we consume. One of the most intriguing connections lies in blood type.
Each blood type carries subtle biochemical differences that influence digestion, immune response, and nutrient absorption. These differences are encoded in our DNA and, in a sense, guide what our bodies can process most efficiently. The instinct to favor certain foods over others is a protective mechanism—a trait shared across all animals, humans included. When we follow it thoughtfully, we align our diets with our biology rather than against it.
Your body’s immune system is designed to protect you from foreign invaders. It produces antibodies that identify and neutralize substances it perceives as threats. When your body recognizes an intruder, it generates more antibodies to attack it. These antibodies attach to the target, creating a “clumping” or “gluing” effect that neutralizes the threat.
When you eat foods that are not compatible with your blood type, a similar process can occur. This clumping may take place in the digestive system, joints, liver, brain, or bloodstream. Over time, repeated exposure to incompatible foods can strain these systems, gradually impairing their function and potentially contributing to health problems such as inflammation, digestive discomfort, or metabolic imbalances.
Eating in alignment with your blood type supports digestion, immunity, and overall vitality, creating a foundation for personalized wellness.
Blood type O: The longevity and strength profile
Individuals with blood type O are often considered the most resilient and adaptable of all blood types. In his book The Chemistry of Man, Bernard Jensen, Ph.D., N.D., quoted, “Nearly all of the oldest people I have encountered in my travels around the world were meat-eaters.”
Type O individuals possess several unique physiological advantages. Their blood is the thinnest of all types, reducing the risk of clots and plaque buildup and helping protect against heart disease, at least in early life. Their immune systems are among the strongest, enabling robust defenses against infections, and their highly acidic stomachs are optimized for breaking down high-protein diets. These traits contribute to the remarkable longevity often observed in type O individuals.
Early humans with type O thrived on protein-rich diets, giving them the ability to metabolize a wide variety of foods efficiently. Today, this strength is reflected in the prevalence of type O among many competitive bodybuilders and professional athletes. Historically, large populations of American Indians and Eskimos also carried type O blood, allowing them to adapt to protein-heavy diets in challenging environments.
Type O individuals thrive on high-quality animal proteins such as beef, salmon, and cheese, combined with nutrient-dense vegetables like artichokes, broccoli, and leafy greens, complemented by fruits such as figs and plums. In contrast, pork, wheat, corn, lentils, navy beans, cabbage, Brussels sprouts, potatoes, and certain melons like cantaloupe and honeydew may challenge digestion and circulation.
Blood type A: The vegetarian-adaptive profile
Many individuals with blood type A thrive best on a largely vegetarian diet, often avoiding most animal protein. As humans migrated to regions where meat was scarce, adaptation became essential for survival. In Europe, Asia, and Australia, early humans relied on fruits, vegetables, and grains, shaping the metabolic profile of type A blood.
Type A individuals have the thickest blood of all blood types, affecting circulation and cardiovascular health. Diets high in meat and potatoes, staples in Western cuisine, can exacerbate this condition. Consuming incompatible foods causes blood to agglutinate, or thicken, forcing the heart to work harder. Over time, this can contribute to high blood pressure, hypertension, and an increased risk of heart disease. As type A individuals adapted to plant-based diets over generations, they naturally produce less stomach acid, reducing their ability to metabolize meat efficiently.
Type A individuals thrive on plant-based proteins and antioxidant-rich foods such as soybeans, tofu, soy milk, lentils, broccoli, carrots, romaine lettuce, spinach, and green tea, complemented by fruits like blueberries, blackberries, cranberries, prunes, and raisins. Foods to minimize include animal fats, red meats, dairy products, kidney, lima, and navy beans, durum wheat, eggplant, peppers, tomatoes, and certain melons.
Aligning diet with type A physiology helps maintain healthy blood flow, immunity, and cardiovascular function.
Blood type B: The balanced and adaptable profile
Individuals with blood type B have a unique metabolic flexibility, allowing them to enjoy a diverse diet with relative ease. Their blood is neither as thin as type O nor as thick as type A, giving them a balanced circulatory profile. Type B individuals can metabolize dairy products efficiently and extract essential nutrients from a wide variety of foods.
While type B's adaptability allows for a varied diet, consuming incompatible foods or metabolizing certain foods poorly can weaken the immune system, increasing susceptibility to autoimmune conditions.
Type B individuals thrive on moderate amounts of meat such as lamb, venison, cod, and grouper, alongside dairy options like feta and mozzarella cheese. Plant-based proteins and nutrient-rich vegetables, including kidney, lima, and navy beans, broccoli, cabbage, collard, and mustard greens, complement their diet, while fruits like pineapple and plums provide additional vitamins and antioxidants. Foods to minimize include chicken, American cheese, ice cream, wheat, white and yellow corn, pumpkin, tofu, persimmons, and rhubarb. Eating in harmony with type B physiology supports immune function, digestion, and metabolic balance.
Blood type AB: The dual-gene profile
Individuals with blood type AB inherit both dominant A and B genes, giving them a unique combination of traits. This dual inheritance makes them susceptible to conditions associated with both A and B blood types, including heart disease, cancer, and certain autoimmune disorders. Women with type AB often experience hormonal imbalances that lead to menstrual irregularities, excessive bleeding, clotting, cramping, and migraines.
Physiologically, ABs are more muscular than type A individuals but less than type B. While some build muscle with ease, others face challenges similar to type A. ABs efficiently derive essential nutrients from plant and vegetable-based proteins.
Type AB individuals thrive on small amounts of animal protein, such as turkey, cod, and mahi-mahi, alongside navy, pinto, and soy beans, oat and rice flours, collard, dandelion, and mustard greens, and fruits like figs, grapes, and plums. Foods to avoid include chicken, duck, all pork and venison, clams, crab, haddock, lobster, shrimp, kidney and lima beans, white and yellow corn, peppers, and certain fruits such as guava, mangoes, and oranges. Eating in alignment with type AB physiology supports immune function, digestion, hormonal balance, and overall wellness.
Fueling the body the way it was designed
Blood type can serve as a helpful guide when choosing what to eat, allowing nutrition to work with your body rather than against it. When you nourish yourself with foods, and supplements, suited to your individual needs, you create an environment where the body can function more efficiently and the risk of illness may be reduced. Pairing a blood-type-aligned diet with regular movement strengthens the immune system, and a strong immune system can play a meaningful role in supporting a longer, healthier life.
Protein is a key part of this equation. The body relies on protein to repair tissue, maintain strength, and support everyday functions. Once sugars and carbohydrates are used for quick energy, the body naturally turns to stored fat for fuel. The goal is to keep the body in a rebuilding, restorative state for as many hours of the day as possible so it always has what it needs to heal and regenerate.
Carbohydrates can provide energy, but they don’t fully support the body’s deeper needs, such as building strong bones, repairing tissue, or maintaining immune strength. True nourishment goes beyond calories; it’s about giving the body the right tools to stay resilient, balanced, and well.
Moving in harmony with your genetics
Nutrition is only part of the equation. Blood type also influences how the body responds to exercise, recovery, and physical stress. When movement is paired with adequate protein intake and targeted supplementation, the body is better supported in staying in an anabolic, or rebuilding, state, allowing muscles, connective tissue, and immune function to recover and grow more efficiently.
Reaching your genetic potential isn’t about pushing harder; it’s about moving smarter. Each body type has natural strengths and vulnerabilities. By aligning your fitness routine with your blood type, you can amplify the positives, such as endurance, strength, or recovery capacity, while minimizing tendencies toward inflammation, fatigue, or injury.
When nutrition, supplementation, and exercise work together, the body functions as it was designed to. This integrated approach not only supports performance but also promotes long-term vitality, resilience, and longevity. Understanding your genetic blueprint, and honoring it through movement, becomes a powerful step toward building a healthier, more balanced life.
Working with your body, not against it
Understanding your genetics offers powerful insight into how your body functions internally, but how your body is shaped externally is just as important when it comes to fitness and long-term results. This is where body type comes into play.
Body type influences where we store fat, how easily we build muscle, how we respond to exercise, and where we face our greatest physical challenges. When fitness plans ignore these differences, people often feel frustrated, discouraged, or stuck, working harder without seeing the results they expect.
When movement is tailored to support your natural structure, everything changes. Progress becomes more efficient, sustainable, and motivating. By integrating blood-type-informed nutrition with body-type-specific training, we shift from forcing the body into someone else’s mold to working in partnership with it.
This approach allows us to maximize strengths, correct imbalances, and support overall health, performance, and confidence. Instead of following workouts that look good on paper but don’t match how your body is built, you begin training in a way that respects your biology, and finally starts to work with you, not against you.
The pear body type: Redefining balance and strength
The pear body type offers a clear example of why honoring body structure matters. Individuals with this shape tend to carry more weight in the lower body, particularly the hips, thighs, and glutes, while the upper body remains comparatively slender. Shoulders are often narrower, the waist more defined, and the bust line shallower, creating what is commonly described as a bottom-heavy silhouette.
This natural distribution is not a flaw, it is simply information. The challenge for the pear body type is not weight loss alone, but balance. Fitness strategies that focus only on burning calories or shrinking the lower body often backfire, reinforcing frustration rather than progress. A more effective approach is to reshape proportion by strengthening and building the upper body while using targeted, intelligent movement to tone and support the lower half.
By adding muscle to the shoulders, chest, and back, the body creates visual and structural balance while increasing metabolic demand. At the same time, lower-body training should emphasize control, alignment, and muscle engagement rather than excessive volume or strain. When exercise is designed with these principles in mind, the pear body begins to feel stronger, more stable, and more confident, without fighting its natural design.
This is the power of personalized fitness. When we understand how the body is built and train accordingly, transformation becomes less about correction and more about collaboration.
The apple body type: Creating strength from the center
The apple body type tends to carry weight primarily in the upper body, with fat storage concentrated around the waist, upper back, arms, and abdominal area. The midsection often appears fuller or protrudes forward, while the lower body, particularly the hips, glutes, and legs, remains relatively lean. This contrast can create a feeling of imbalance, where the upper body feels heavier and the lower body less supportive.
The key challenge for the apple body type is not simply reducing weight around the midsection, but redistributing strength throughout the body. Building muscle in the hips, thighs, and glutes helps create a more balanced foundation, while shaping and toning the upper body improves posture and overall symmetry. Core training is especially important, as strengthening the abdominal muscles supports spinal alignment, stability, and daily movement.
When fitness programs overlook these structural needs, apple body types often struggle with stubborn midsection weight and fatigue. But when training focuses on strengthening the lower body, improving core stability, and intelligently toning the upper body, the apple shape becomes more balanced, resilient, and functional. This approach supports not only aesthetics but long-term joint health, metabolic efficiency, and confidence in movement.
The banana body type: Building curves through strength
The banana body type, often called a rectangle, tends to distribute weight evenly between the upper and lower body but lacks natural curves, giving it a straight-line silhouette. Shoulders, ribs, and pelvic bones are typically of similar width, and the waist may appear broad, making shapeliness less defined. The key challenge for this body type is not weight loss but firming and toning muscles to create a more sculpted and balanced figure. Focusing on the abdominal muscles helps define the waist, while targeted exercises to elongate the thighs and tone the buttocks contribute to a more hourglass-like shape. With consistent, strategic training, the banana body can gain pleasing lines, improved posture, and greater overall strength, all while working in harmony with its natural structure.
The hourglass body type: Enhancing natural balance
The hourglass body type is naturally curvy, with shoulders and hips roughly the same width and a clearly defined waist. Fat tends to be evenly distributed between the upper and lower body, creating a balanced and proportionate silhouette. While this shape is often seen as naturally “ideal,” it still requires attention to maintain strength, tone, and posture.
For hourglass bodies, the main focus is supporting the waist and core to protect the lower back and maintain that natural curve. Strengthening the glutes, hips, shoulders, and chest helps keep the upper and lower body balanced while preventing muscle tightness or imbalances. Exercises should be well-rounded, targeting both upper and lower body to maintain symmetry and functional strength.
Even with a naturally balanced figure, nutrition and movement are key. Pairing a diet that fits your blood type with adequate protein and nutrient-rich foods helps fuel muscle repair, maintain energy, and support overall health. By combining smart training with proper nutrition, hourglass individuals can maximize their natural advantages, stay strong, and enjoy long-term vitality.
Your DNA as a roadmap to wellness
Everybody is unique, and your genetics offer a roadmap to understanding how your body works best. By combining blood-type-aligned nutrition, body-type-specific training, and supportive supplementation, you begin working with your body instead of against it. This is the heart of personalized wellness, recognizing your natural strengths, respecting your challenges, and giving your body what it needs to function at its highest potential.
Blood type helps guide how your body responds to food, protein, and nutrients, while body type reveals how you store fat, build muscle, and move through the world. Together, they shape a more thoughtful approach to fitness, one that supports progress, reduces frustration, and promotes long-term health. When nutrition and movement align with your genetic roadmap, the body becomes more resilient, efficient, and responsive.
There is no single “right” or “wrong” way to approach health, and no one has all the answers. Wellness is not about perfection, it’s about permission. Permission to explore, to experiment, and to listen closely to your own body. Your body is constantly communicating with you; the more attention you give it, the more clarity you gain.
Thank you for reading!
Read more from An-Marie Ferdinand
An-Marie Ferdinand, Licensed Massage Therapist
An-Marie Ferdinand is a wellness expert specializing in massage therapy, nutrition, fitness, and holistic healing. She's the founder of Body By An-Marie, LLC, where she helps clients reconnect with their bodies and reclaim their well-being. Her work blends science and intuition, integrating bodywork, reflexology, and energy healing. An-Marie is passionate about supporting others through stress, pain, and emotional fatigue with personalized client-centered care. Her unique approach empowers people to align with their natural healing potential. She creates a safe, nurturing space for transformation and renewal. Whether you're seeking relief, balance, or a deeper connection, An-Marie is here to support your wellness journey.
