Seen that too?
You bump into a friend you haven’t seen in ages, and voilà – she’s dropped two dress sizes and radiates the smug glow of someone who knows she’s cracked the code. Of course, you ask for her secret: it was the XYZ Diet. Then you talk to a neighbour whose cousin also swears by the same diet. Intrigued, you Google it, follow every rule religiously… and somehow, your jeans start getting tighter.
What the hell?
Well, of course it didn’t work. Your friend is a few years younger, has a totally different daily rhythm, and eats with different preferences. You wouldn’t share her wardrobe and expect it to fit – especially before her diet. So, what’s really going on here?
In 2022, I came across research tracking individuals’ blood sugar responses to various foods. The findings were fascinating: even when eating identical meals, people showed significant personal variability in their blood sugar levels. This explains, why your friend’s great diet doesn’t work for you and highlights the potential of tailoring nutrition based on individual metabolic responses. Or, in plain English: you need to figure out, what works for you.
But where should we begin? Do genetics play a role? If yes, how can we adjust our nutrition accordingly, in real life, without spending time in a lab? Adding to the complexity, scientific studies have shown that the gut microbiome also contributes to these differing responses. So, what can we learn from this research, and how can we influence our gut microbiome?
In this discussion, I will address these questions and explore the value of genetic testing in understanding dietary predispositions. I’ll also dive into the development and use of technologies like continuous glucose monitors and AI-driven microbiome analysis for personalized dietary guidance.
However, let me manage your expectations: science hasn’t discovered a magical solution to shed pounds with no effort (that is, what I am waiting for). Instead, we’re moving towards a deeper understanding of how individual biological responses to food can improve health outcomes. This marks a shift away from one-size-fits-all nutritional guidelines to more personalized approaches tailored to each person’s unique biology.
Do our genes dictate what we should eat?
Here’s something we can probably all agree on: every person is unique. Despite the fact that our genetic makeup is 99.7% identical to everyone else’s on this planet, our bodies still function in dramatically different ways.
That elusive 0.3% is responsible for the glorious messiness of human variation – including how we metabolize food.
Even though we’ve come a long way in decoding the human genome, there are still large swathes of genetic territory that remain as mysterious as a teenager’s mood swings. And here’s where it gets interesting…
Are Genetic Tests Actually Useful?
In recent years, scientists have discovered more about the way genes influence how we process nutrients. A new field has emerged: nutrigenetics. Its grand vision? To craft individualized nutrition plans using your very own DNA blueprint. But let’s not get ahead of ourselves – we’re not quite there yet.
Sure, there are companies offering genetic tests for around €189. You send in a saliva sample and a few weeks later receive a glossy report. Sounds promising – except that these tests usually analyze just 23 out of over 1,000 relevant genetic variations, known as SNiPs (Single Nucleotide Polymorphisms). These SNiPs are tiny tweaks in your DNA that can influence everything from how you handle caffeine to how prone you are to storing fat.
But how much insight can 23 puzzle pieces give you in a thousand-piece picture?
Warning: Science Incoming
At the Technical University of Munich, researchers are running some truly intriguing studies. They’re trying to understand why some people lose weight easily, while others gain just by looking at cake. They’re analyzing saliva, urine, gut microbiome samples, and, yes, DNA.
Some early findings are already shaking things up:
- Caffeine sensitivity: If your liver enzyme CYP1A2 runs low, your body struggles to break down caffeine. This can result in heart palpitations, anxiety, and hot flashes – especially delightful during menopause. And I just wonder whether I do have a surplus of this enzyme – without coffee, my body doesn’t wake up.
- Fructose intolerance: A variation in the aldolase B gene means fruit can send you straight to bloat-town with a side of diarrhea.
- Alcohol metabolism: The genes ADH1B and ALDH2 determine how gracefully you handle alcohol. And no, your legendary university drinking days don’t count anymore – during menopause, even a glass of wine can amplify brain fog and other pesky symptoms.
Researchers had hoped to find strong genetic culprits for obesity – and they have, sort of. But the variants they’ve uncovered only explain small effects, often around 3 kilograms of weight difference. Even those with “fat-storing” variants in the FTO gene can easily counteract the risk with exercise. So yes, your ancestors might’ve survived a famine, but that doesn’t mean your desk job agrees with their legacy.
Concerns About Genetic Testing
Let’s be honest: if commercial genetic tests are only analyzing about 23 out of 1,000 possible SNiPs, we’re really just playing biological Sudoku with half the grid missing.
The nutrition plans generated from these tests? Impressive in length, cautiously worded in tone – and not exactly revolutionary. You could get similar advice from a qualified nutritionist, minus the genome deep dive and data privacy headache.
Some providers offer personal consultations for an extra €200 – but again, that’s basically a conventional dietary coaching session with a sci-fi twist. Unfortunately, many of these consultations overlook the most important variables: your daily routine, your food preferences, your stress levels, and the rest of your glorious, messy life.
And before you say, “Well, it’s just a test – what’s the harm?” let’s talk data privacy for a minute:
- What happens if a health insurance provider gets wind of your ‘risky’ genetic markers?
- How long are your samples stored? And what might future technology be able to extract from them?
- Who else might get access to this data?
- And if you want it deleted… how can you be sure it’s gone?
- Oh, and if you’ve got skeletons in your closet (or… actual skeletons), just know: forensic DNA tech is catching up fast. Call me overcautious or even paranoid – but there are too many (true) stories around, how data protection is violated. Especially when these companies are based outside Europe.
But back to nutrition.
What is personalized nutrition really about?
Here’s the kicker: even though our genes matter, they’re just one part of the story. Personalized nutrition isn’t about chasing a one-size-fits-no-one solution. It’s about understanding how your body uniquely reacts to food – and that’s where blood sugar comes in.
Spikes in blood sugar (and the insulin rollercoaster that follows) have been linked to cardiovascular issues and weight gain. When your meals are packed with simple carbs like sugar or white flour, your blood sugar soars. The pancreas scrambles to bring it down by releasing insulin – and if this keeps happening, the body gradually becomes insulin-resistant.
Cue: more insulin, more fat storage, and potentially, the slow march toward type 2 diabetes.
So, just cut sugar and all will be well, right? Skip dessert, and live happily ever after?
If only.
The Surprising Truth About Blood Sugar
What most people don’t realize: different foods affect different people in wildly different ways. Even foods considered “healthy” or “low GI” might trigger big spikes in your blood sugar – and not in your friend’s.
Add another layer of complexity: we don’t consume nutrients in isolation. Meals typically contain a mix of carbohydrates, proteins, and fats—and research has shown that their combination matters. This is why I’m not a big fan of tables listing the GI (glycaemic index) of various foods. Comparing two different tables can yield different values. Neither is necessarily wrong; one table might use raw foods, while another might analyze cooked versions. This difference can significantly impact the results. I will get back to that topic in a moment.
First, back to research: One Israeli study discovered just how dramatically individual responses to the same meals could differ. Interestingly, DNA played a smaller role than expected. The real star?
The Gut Microbiome
Yes, that vast, microscopic universe living in your gut seems to wield even more power over your blood sugar than your genes. The mechanisms aren’t fully understood yet, so researchers fed the data into machine learning models to predict who would react how – with surprisingly accurate results.
Translation: scientists don’t know why it works, but it does. And for people with diabetes, these predictions led to noticeably better blood sugar control.
We’re just beginning to understand the microbiome’s power. Picture this: 40 trillion microorganisms (mostly bacteria) with 1,000 species varieties, creating a fingerprint more unique than your actual fingerprint.
What influences this complex ecosystem?
- Your diet (unsurprisingly)
- Medications, especially antibiotics
- And likely a dozen other factors we haven’t even discovered yet
In short: your gut flora might be calling the nutritional shots, whether you like sauerkraut or not.
The GLYX Factor – A New Compass?
Enter: The Glycaemic Index (or GLYX, if you’re feeling continental). It tells you how quickly a food raises blood sugar, using pure glucose as the 100% benchmark.
- 70 = high
- 50–70 = moderate
- <50 = low
Sounds scientific, right? But hold your quinoa.
Because individuals metabolize carbs differently, the Glycaemic Index is a very rough guide. And as we’ve seen, eating carbs alone isn’t the same as eating them with fats or proteins. So, unless you’re snacking on 50g of glucose powder in isolation (and if you are… please stop), the index doesn’t offer much practical help.
Also worth noting: sudden drops in blood sugar can trigger migraines. Yep, when your blood sugar crashes, your brain gets anxious about running out of fuel and sounds the alarm – via pain.
Migraines as a primitive survival mechanism? Dark, but kind of brilliant. And something to consider if you’re prone to headaches after that “healthy” breakfast smoothie.
For me, it is even worse: I’m not just getting “hangry”—it’s a full-blown meltdown mode two hours after a high-sugar breakfast. Trust me, it’s not a pretty sight. My energy crashes hard, my mood takes a nosedive, and patience? Completely non-existent (ask Dougal, my Great Dane….). Trying to have a conversation with me in that state is like walking into a storm – you’re better off waiting until I’ve had something more balanced to eat. Lesson learned: sugar highs are never worth the aftermath.
What can we learn from this?
The obvious takeaway: rigid diet plans and generic nutrition guidelines are about as helpful as borrowing your teenage daughter’s jeans – theoretically possible, but in practice, just deeply uncomfortable.
There is no one dietary approach that fits every person – or even the same person at every life stage. If menopause has knocked on your door (or kicked it down), you already know your body has shifted gears. That means your nutritional needs have too.
In one of my previous articles, I already tackled why weight gain happens during this phase and how body composition changes. Spoiler: it’s not just about willpower.
If you want to manage your weight sustainably, it’s less about chasing the perfect meal plan and more about adjusting your energy intake to match your body’s new rhythm. Want to stay strong, energized, and vibrant well into your later years? You’ll need more than kale smoothies – namely, muscle training, smart nutrition, and lifestyle habits that work with (not against) your biology. If you want to read some of the studies (and don’t say, I didn’t war you, research isn’t that entertaining to read), check out the sources at the bottom of this post.
Let’s break this down a bit:
Caloric Deficit – The Unsexy Truth
Want to lose weight or just stop gaining? You need to create a caloric deficit – no way around it. But here’s the kicker: with age, and especially after menopause, your daily energy needs drop. By up to 500 calories a day, thanks to hormonal shifts and the absence of ovulation.
That makes it even harder to get all your essential nutrients in without feeling like you’re constantly hungry.
This is where stable blood sugar becomes your secret weapon. The more stable it is, the more satiated and energetic you’ll feel.
And yes, this also means you can better resist that second croissant whispering sweet nothings from the kitchen counter.
Macronutrient Mix – It’s All About the Balance
Enter: the holy trinity of macronutrients – carbohydrates, proteins, and fats.
Let’s talk carbs first. The difference between simple carbs (sugar, white flour) and complex carbs (whole grains, legumes, vegetables) is massive. One sends your blood sugar on a rollercoaster, the other supports it like a solid bridge. In addition, complex carbs typically contain fiber (which, by definition, is a sub-category of carbohydrates), which is beneficial for your gut microbiome..
Now here’s the real eye-opener: protein becomes more important after menopause. Depending on your activity level, your diet should include appr. 30 % protein. That’s right. Protein helps maintain muscle mass, supports metabolism, and keeps you fuller longer.
It doesn’t really matter whether you are team tofu or team turkey – what matters is that you’re getting enough. But: These are also recommendations and again I encourage you, to test what works for you. Just to do a bit of math: if your daily caloric expenditure is appr. 1800 cal. (yep, this isn’t that much, and you better get your real number first), 30 % protein equals 540 calories. This is the equivalent of 135-gram protein. Sounds intimidating and you have to watch your diet, to get to this amount.
Gut Health – The Final Frontier
Gut health is like the underground nightclub of the wellness world: exclusive, mysterious, and slightly intimidating. But it’s also absolutely crucial.
What we do know:
- Sugar, especially industrial sugar, feeds the “bad” bacteria in your gut.
- Low-fiber, ultra-processed diets make everything worse.
- A disrupted gut microbiome (a.k.a. dysbiosis) can cause bloating, constipation, and even chronic inflammation.
And the ultimate gut villain? Antibiotics. Yes, they save lives – but they also carpet-bomb your microbiome. So please: next time your doctor offers antibiotics “just in case,” ask if it’s really necessary.
Final Thoughts – It’s Not Rocket Science (Except When It Is)
At its heart, personalized nutrition is about learning to listen to your body. That sounds simple – and it is. But understanding why your body reacts the way it does? That’s where things get more complex.
We now have powerful tools to uncover individual responses to food – from microbiome testing to AI-powered prediction models – but we’re still only scratching the surface.
Here’s the bottom line:
- There will never be a magical shortcut, silver bullet, or biohacked miracle diet.
- The responsibility for your health will always rest with you.
- And that’s actually empowering.
Every woman deserves to understand how her body works, how it changes, and how to support it through nutrition, movement, and stress management. Only then can we fully enjoy life – not just after menopause, but throughout every stage.
So, forget the fad diets. Get curious. Experiment. Observe.
Your body is talking to you. It’s time to start listening.
If you want to learn more about nutrition, take a look at my evergreen course “Eat Smart @50plus“. This will take the guesswork out of your meal planning and you will never ever have to do on a diet again.
Sources:
Suez J, Cohen Y, Valdés-Mas R, Mor U, Dori-Bachash M, Federici S, Zmora N, Leshem A, Heinemann M, Linevsky R, Zur M, Ben-Zeev Brik R, Bukimer A, Eliyahu-Miller S, Metz A, Fischbein R, Sharov O, Malitsky S, Itkin M, Stettner N, Harmelin A, Shapiro H, Stein-Thoeringer CK, Segal E, Elinav E. Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell. 2022 Sep 1;185(18):3307-3328.e19. doi: 10.1016/j.cell.2022.07.016. Epub 2022 Aug 19. PMID: 35987213.
https://pubmed.ncbi.nlm.nih.gov/35987213
Bayer S, Winkler V, Hauner H, Holzapfel C. Associations between Genotype-Diet Interactions and Weight Loss-A Systematic Review. Nutrients. 2020 Sep 22;12(9):2891. doi: 10.3390/nu12092891. PMID: 32971836; PMCID: PMC7551578.
https://pubmed.ncbi.nlm.nih.gov/32971836
Rampersaud E, Mitchell BD, Pollin TI, Fu M, Shen H, O’Connell JR, Ducharme JL, Hines S, Sack P, Naglieri R, Shuldiner AR, Snitker S. Physical activity and the association of common FTO gene variants with body mass index and obesity. Arch Intern Med. 2008 Sep 8;168(16):1791-7. doi: 10.1001/archinte.168.16.1791. Erratum in: Arch Intern Med. 2009 Mar 9;169(5):453. PMID: 18779467; PMCID: PMC3635949.
https://pubmed.ncbi.nlm.nih.gov/18779467
Lelleck VV, Schulz F, Witt O, Kühn G, Klein D, Gendolla A, Evers S, Gaul C, Thaçi D, Sina C, Schröder T. A Digital Therapeutic Allowing a Personalized Low-Glycemic Nutrition for the Prophylaxis of Migraine: Real World Data from Two Prospective Studies. Nutrients. 2022 Jul 17;14(14):2927. doi: 10.3390/nu14142927. PMID: 35889884; PMCID: PMC9315551.
https://pubmed.ncbi.nlm.nih.gov/35889884
Dokumentation 3SAT: Mein Essen und ich: Personalisierte Ernährung
