The Future of Nutrition Is Highly Personal – Using Nutrigenetics to Optimize Healthspan & Longevity
- Brainz Magazine
- Nov 10
- 9 min read
Katarina Lijovic is a Functional Nutrition and Holistic Wellness expert who successfully applies her knowledge and skills to help individuals and communities to optimize their health and quality of life.
Your genes provide the blueprint, but diet and lifestyle write the story. Nutrigenetics and nutrigenomics are redefining the future of personalized health and longevity. By understanding your DNA, you can make informed food choices, optimize metabolism, and support long-term healthspan.
In a world filled with diet trends and never-ending confusion, science brings clarity, revealing how our genetic makeup shapes the way we process nutrients and how nutrition and lifestyle can, in turn, influence our genes. Nutrition isn’t one-size-fits-all. The future of health is highly personal, and it begins in your DNA.
During my Master’s program in Nutrition, I was fortunate to study a full semester on nutrigenetics and nutrigenomics, a subject that opened an entirely new dimension of understanding human health. In practice, as a Certified DNA Life Practitioner, I now see how profoundly our genes shape our nutritional needs, metabolism, and resilience.
This field has transformed not only how I guide my clients but also how I eat, supplement, and live myself. It was truly eye-opening. Understanding my own gene variants allowed me to adjust my diet, optimize my supplement protocol, and support my metabolism in ways that were impossible before. I began to see how much of what we call “willpower” or “motivation” in nutrition is actually biochemical individuality. Once we understand our genes, we can stop fighting against our biology and start working with it.
The science behind nutrigenetics and nutrigenomics
There’s a saying I often share with my clients: “Genetics loads the gun, but diet and lifestyle pull the trigger.” This concept is at the heart of nutrigenetics and nutrigenomics (and epigenetics), sciences that explore the relationship between our genes and nutrition.
Nutrigenetics focuses on how our genes influence the way we metabolize, absorb, and utilize nutrients, explaining why one diet can transform one person’s health and do little for another, or how one supplement of the same dosage does wonders for one person but not for another.
Nutrigenomics, on the other hand, studies how specific nutrients and dietary patterns can modify gene expression, effectively switching certain genes on or off. This interaction between genes, environment, and nutrition, known as the science of epigenetics, determines our phenotype, or how we express health or disease, based on our genotype, or genetic code.
While we cannot change our genes, we can absolutely influence how they express themselves through food, lifestyle, stress management, and environment. That’s where the real power lies. That’s at the core of the functional nutrition approach.
Common genetic variants that shape our health
We all carry unique variations in our DNA, small genetic differences known as single nucleotide polymorphisms (SNPs). These are tiny changes in the genetic code that make us who we are. While most of them are harmless and simply contribute to our individuality, some can slightly alter how our enzymes or metabolic pathways work.
These variations don’t mean that something is wrong with our genes, they’re incredibly common and part of normal human diversity. However, when combined with certain environmental or lifestyle factors, some SNPs can influence how efficiently we metabolize nutrients, detoxify toxins, produce hormones, or respond to inflammation.
This is where nutrigenetics becomes so powerful, it helps us understand how these small variations can affect nutrient needs and how we can support those pathways through targeted nutrition and lifestyle interventions.
Below are some of the most studied and clinically relevant genetic polymorphisms that can impact overall health and well-being:
MTHFR: This gene plays a central role in methylation, crucial for detoxification, neurotransmitter balance, hormone metabolism, and DNA repair. Mutations in MTHFR can reduce the conversion of folate into its active form, increasing the need for methylated B vitamins (B12, B6, folate). Without adequate methylation, energy production, mood regulation, and detox pathways can all be impaired.
FUT2: Variants in the FUT2 gene can determine whether you’re a “secretor” or “non-secretor,” affecting how your gut microbiome populates and interacts with the immune system. Those with FUT2 mutations often have lower levels of beneficial bacteria like Bifidobacteria, making gut support and prebiotic fibers essential.
APOE4: One of the most studied genes in relation to brain health, the APOE4 variant is associated with an increased risk of Alzheimer’s and cardiovascular disease. For carriers of APOE4, optimizing diet and lifestyle becomes imperative, focusing on anti-inflammatory essential fatty acids, glucose balance, regular exercise, and antioxidant-rich foods to protect cognitive function.
VDR (vitamin D receptor): The VDR gene influences how efficiently your body activates and utilizes vitamin D. Many individuals with VDR mutations have normal serum vitamin D levels yet show functional deficiency at the cellular level. For these individuals, consistent sun exposure, dietary sources of vitamin D, and supplementation can make a significant difference.
Genes involved in detoxification pathways (GSTM1, GSTT1, CYP1A1, COMT): Variants in these genes can affect how efficiently your body neutralizes and eliminates toxins. If these genes are sluggish, it becomes even more important to support detoxification through cruciferous vegetables, sulfur-containing foods (garlic, onions), hydration, and nutrients like B vitamins and magnesium.
DNA testing helps us identify these polymorphisms, and more importantly, how to work with them instead of against them. That’s the true essence of personalized nutrition: turning knowledge into action.
From insight to action: How nutrigenetics shapes lifestyle choices
Understanding your genetics is just the first step. The real transformation happens when you apply that knowledge daily. A nutrigenetic profile can tell you whether your body thrives on a higher-fat or higher-carb diet, whether caffeine is beneficial or harmful, or whether your recovery depends on more antioxidants and omega-3s.
It’s not about restriction, it’s about precision. Instead of following generic diet trends, we can use science to guide every decision. For example, the MTHFR gene, which affects up to 50% of the population, plays a critical role in folate metabolism. This pathway is particularly important for women who are pregnant or trying to conceive. Conventional prenatal supplements often contain folic acid, the synthetic form of folate. However, women with MTHFR variants struggle to convert folic acid into its active form, methylfolate. For them, choosing a supplement that provides methylated B vitamins (especially methylfolate and methylcobalamin) can make a profound difference for both maternal and fetal health.
In terms of diet, focusing on naturally folate-rich foods such as leafy greens, lentils, asparagus, and avocados becomes essential. For those with VDR (Vitamin D Receptor) mutations, or other variants that affect vitamin D activation and utilization, standard supplementation might not be enough. These individuals can constantly have insufficient amounts of vitamin D in their blood, regardless of adequate sun exposure and supplement intake as per standard dietary recommendations. They often require higher doses of vitamin D (sometimes up to 10,000 IU per day under medical supervision) to achieve optimal cellular function. Regular sunlight exposure, pairing vitamin D with magnesium and vitamin K2, and checking functional lab markers can further enhance effectiveness.
Similarly, detoxification pathway mutations, especially in genes like GSTM1, GSTT1, and COMT, can impair your ability to neutralize oxidative stress and environmental toxins. Some individuals even carry complete deletions in GSTM1, meaning they produce little to no glutathione, the body’s master antioxidant. For them, it becomes absolutely critical to support detox pathways with foods rich in sulfur, like garlic, onions, and cruciferous vegetables, and consider supplementation with glutathione or its precursors, such as NAC and alpha-lipoic acid.
Each of these insights can profoundly shape how someone eats, supplements, and lives. Instead of guessing what might work, we use data to make decisions rooted in their unique biology. That’s the beauty of personalized, functional nutrition, it empowers people to optimize their healthspan and longevity through precision, not trends.
Epinutrients: The new frontier of longevity nutrition
One of the most exciting developments in the field of epigenetics and longevity research is the concept of epinutrients, specific nutrients and bioactive compounds shown to positively influence gene expression. This emerging science demonstrates that what we eat can literally reprogram our biological age and modify the way our genes behave.
Epinutrients work by providing the body with compounds that either donate methyl groups or support key biochemical pathways that regulate DNA methylation, histone modification, and other epigenetic processes. In simpler terms, these nutrients help our genes “speak” in healthier ways.
Some of the best-researched epinutrients include:
Folate, B12, B6, and choline: Support methylation and DNA repair.
Polyphenols from green tea (EGCG), berries, turmeric (curcumin), and rosemary: Act as powerful modulators of gene expression and inflammation.
Sulforaphane from broccoli sprouts and other cruciferous vegetables: Activates detoxification enzymes and enhances antioxidant defense through the Nrf2 pathway.
Resveratrol from grapes and red wine: Activates sirtuins, a group of proteins linked to longevity and metabolic health.
Omega-3 fatty acids: Influence telomere length and gene signaling related to inflammation and cardiovascular health.
Clinical trials are emerging and show that a nutrient-rich, plant-forward diet designed around these epinutrients, along with adequate sleep, exercise, and stress management, could reverse biological age by over three years in just eight weeks. This means that the food on our plate doesn’t just nourish us, it can reprogram our biology toward resilience, vitality, and longer healthspan.
When we combine nutrigenetic insights with epinutrient-rich nutrition, we’re not only supporting our unique genes, we’re optimizing how they express over time.
A functional nutrition perspective on personalized health
In functional nutrition, we don’t just look at genes in isolation, we see how everything connects, the gut, hormones, detox pathways, and mitochondria. Nutrigenetics and nutrigenomics provide the framework for tailoring interventions that respect these interconnections.
A personalized plan may include:
Supporting methylation through adequate intake of folate, B12, and choline-rich foods.
Enhancing detoxification with cruciferous vegetables, antioxidants, and sulfur compounds.
Balancing omega-3 and omega-6 fatty acids to reduce inflammation and support brain health.
Prioritizing gut health with probiotics, prebiotics, and fiber diversity.
Supporting mitochondrial health with nutrients like CoQ10, magnesium, and L-carnitine.
And, importantly, maintaining metabolic flexibility. The ability of your body to switch efficiently between burning glucose and fat for fuel is a hallmark of longevity and resilience. Regular movement, balanced macronutrients, intermittent fasting (when appropriate), and strength training all improve metabolic flexibility and enhance the benefits of your genetic strengths.
Functional nutrition doesn’t just look into your diet, it looks into your lifestyle, your movement, exercise, muscle mass, stress, sleep, and toxin exposure, because all of those factors influence our gene expression. Our daily choices, from what we eat to how we sleep, think, and move, constantly send messages to our genes.
It’s not about what we do from time to time or sporadically, it’s about what we do consistently. This is the essence of epigenetics. This means every meal, every workout, and every night of good sleep is an opportunity to positively influence your healthspan. The more aligned our nutrition and lifestyle are with our genetic blueprint, the more effectively we can prevent disease, slow biological aging, and extend the quality of our lives.
Empowered by our genes
Many people believe that their genes are their destiny, that if a certain disease “runs in the family,” they’re doomed to experience it as well. But modern science tells a different story. Through the field of epigenetics, we now know that up to 90% of all chronic health issues and diseases are driven by diet and lifestyle, not by our genes alone.
This means that while you may inherit certain genetic variations, they are not a life sentence. If a family member carries a particular gene, it doesn’t necessarily mean that you will develop the same condition. Your daily choices, what you eat, how you move, how you manage stress, sleep, and connect, influence which genes are expressed and which remain silent. That’s the true power of epigenetics.
On the other hand, if you do have certain genetic predispositions or polymorphisms and you neglect your nutrition, stress, or lifestyle, those genes can absolutely become expressed, and diseases can occur. It’s the interplay between your genes and your environment that determines your health trajectory.
By understanding your unique genetic blueprint, you can make more targeted choices that support gene expression in your favor. You’re not a victim of your DNA, you’re the conductor of how it plays out.
Final thoughts
Having a certain genetic variant doesn’t mean the outcome is inevitable, it simply highlights where you may need more support. The future of nutrition is not about following the next trend, it’s about understanding your biology at the deepest level.
Nutrigenetics and nutrigenomics empower us to move from generalized wellness to precision health. Our genes are not our destiny, and we are not doomed with “bad genes.” We are empowered by our genes. They are our foundation, and when we use nutrition and lifestyle as the tools to support them, we can optimize not just how long we live, but how well we live.
Read more from Katarina Lijovic
Katarina Lijovic, Functional Nutrition Counselor/Nutritionist
Katarina Lijovic is a Nutritionist and Functional Nutrition Counselor who focuses on addressing the root causes of nutritional imbalances and health concerns, rather than merely managing symptoms. By using a holistic, personalized approach, Katarina works to optimize an individual’s health through tailored nutrition plans, lifestyle modifications, and evidence-based practices. Her mission is to guide individuals toward long-term, sustainable solutions. With her focus on prevention and balance, Katarina empowers individuals to make informed choices that support their overall health and well-being.
