🧬How to Build a Diet Perfectly Aligned with Your DNA

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Thank you all 548 of you!

Health hacks shouldn’t be a mystery.

In this issue, we’re breaking down how to match your diet to your DNA, spotlighting a fresh diabetes-friendly meal plan, and sharing five bedtime habits for better sleep.

Craving something delicious? Our Miso Ginger Salmon with roasted roots and warm soba noodles will hit the spot.

Don’t forget to check out the video of the week!

Read 🔽 below! 

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Weekly Insights

• How to Build a Diet Perfectly Aligned with Your DNA

• 5 Bedtime Habits for Deeper, More Restorative Sleep

• News Thyme Updates: Gen Z's Dining Habits Raise Health Concerns

• Miso Ginger Salmon with Roasted Root Vegetables and Warm Soba Noodles Recipe

• Video of The Week

How to Build a Diet Perfectly Aligned with Your DNA

Have you ever wondered why some diets work wonders for one person but do little for another? Enter nutrigenomics, a growing field that aligns dietary choices with your unique genetic profile.

What Is Nutrigenomics?

Nutrigenomics examines how genes interact with what we eat, impacting everything from how we metabolize fats and carbs to our nutrient absorption abilities. For example, research has shown that people with specific variants of the APOC3 gene, which regulates triglyceride metabolism, may need a low-fat diet to manage cholesterol levels effectively. However, while genes can play a role in our health, they only account for around 10% of diet-related outcomes. Factors like lifestyle and behavior contribute as much as 70%.

Building Your DNA-Based Diet: A Step-by-Step Guide

Nutrigenomics examines how genes interact with what we eat, impacting everything from how we metabolize fats and carbs to our nutrient absorption abilities. For example, research has shown that people with specific variants of the APOC3 gene, which regulates triglyceride metabolism, may need a low-fat diet to manage cholesterol levels effectively​. However, while genes can play a role in our health, they only account for around 10% of diet-related outcomes. Factors like lifestyle and behavior contribute as much as 70%​.

Building Your DNA-Based Diet: A Step-by-Step Guide

1. Genetic Testing: Start with a reputable DNA test that provides insights into your genetic variants related to nutrition. Services like 23andMe or GenoPalate analyze markers tied to diet​.

2. Professional Guidance: Collaborate with a dietitian trained in nutrigenomics to make sense of the results. These experts can tailor diet plans that maximize benefits while mitigating potential risks, such as adjusting omega-3 intake if you have a high-triglyceride profile​.

3. Customizing Your Diet: With guidance, modify your meals to fit your genetic insights. This may mean prioritizing nutrient-rich vegetables for better metabolism or avoiding lactose if your genes point to intolerance​.

Real-World Impact

While tailored diets offer promising health benefits, studies stress that genetics alone isn't a magic bullet. For example, research from King’s College London noted that less than 30% of metabolic response variability was due to macronutrient content; lifestyle and gut microbiome played larger roles​. Yet, case studies show that people who adjust their diets based on DNA—such as reducing saturated fats—can experience improved health outcomes​.

Zoom Out: A DNA-based diet offers an edge, but it’s only part of the puzzle. The best results come from merging genetic insights with sustainable, healthy eating habits and active living. Use nutrigenomics as a guide, but remember: diet success is holistic.

News Thyme Updates

Standing Desks Under Scrutiny: Recent research challenges the health benefits of standing desks, suggesting that prolonged standing may not improve cardiovascular health and could increase risks like varicose veins. Experts recommend incorporating regular movement throughout the day instead. (Source)

Gen Z's Dining Habits Raise Health Concerns: A study reveals that many Gen Z individuals prefer eating meals on couches or in bed, leading to poor nutritional practices and increased health risks. This shift from traditional dining habits is linked to a higher consumption of ultra-processed foods. (Source)

Raw Food Diets: Benefits and Risks: The trend of consuming raw foods, including milk, fish, and vegetables, is gaining popularity. While raw foods can retain more nutrients, they also pose risks such as exposure to harmful bacteria. Experts advise a balanced approach, considering both benefits and potential hazards. (Source)

5 Bedtime Habits for Deeper, More Restorative Sleep

Restful sleep doesn’t happen by chance—it’s crafted through intentional habits. Here are five science-backed practices that can transform your nights from restless to rejuvenating:

1. Create a Consistent Sleep Schedule

   Consistency is key for syncing your body’s internal clock, or circadian rhythm. Going to bed and waking up at the same time daily—even on weekends—signals your brain when it’s time to wind down. This habit alone can significantly improve sleep quality and help combat issues like insomnia.

2. Limit Screen Time Before Bed

   The blue light emitted by phones, tablets, and computers suppresses melatonin, the hormone responsible for sleep. Experts recommend switching off screens at least an hour before bedtime to prevent disrupted sleep cycles. Try replacing screen time with low-stimulation activities like reading a book.

3. Journaling and Gratitude

   Writing down your thoughts or making a simple to-do list before bed can declutter your mind and reduce late-night overthinking. A study highlighted that individuals who spent a few minutes jotting down future tasks fell asleep significantly faster than those who didn’t. Pair this practice with gratitude journaling to foster a positive mindset, easing you into sleep

4. Practice Relaxation Techniques

   Wind down with deep breathing exercises, progressive muscle relaxation, or guided meditation. These methods lower stress levels and engage your body’s natural relaxation response, making it easier to drift off​. Even just 10 minutes of mindful breathing can enhance sleep onset and quality.

5. Sip on Herbal Tea

   Herbal teas like chamomile and lavender are known for their calming properties. The warmth of the tea combined with its natural soothing effects can prep your body for relaxation and signal that it’s time for rest

Zoom out: Cultivating these bedtime habits can dramatically improve your sleep quality. While no routine guarantees immediate results, consistency can transform sleep from a nightly struggle to a reliable source of restoration. Start small and build your perfect sleep routine step by step.

Miso Ginger Salmon with Roasted Root Vegetables and Warm Soba Noodles Recipe (2 Servings)

Meet your weeknight dinner hero: Miso Ginger Salmon.

This recipe pairs perfectly roasted root veggies and warm soba noodles with a savory-sweet glaze that hits all the right notes for cozy fall vibes

Ingredients

Salmon and Marinade

• 2 salmon fillets (about 6 oz each)

• 2 tbsp white or yellow miso paste

• 1 tbsp soy sauce (or tamari for gluten-free)

• 1 tbsp rice vinegar

• 1 tbsp fresh ginger, grated

• 1 clove garlic, minced

• 1 tsp sesame oil

Roasted Vegetables

• 1 cup cubed sweet potatoes

• 1 cup cubed daikon radish (or turnip if unavailable)

• 1 cup carrots, sliced

• 1 tbsp olive oil

• Salt and pepper to taste

Soba Noodles

• 4 oz soba noodles

• 1 tbsp sesame oil

• 1 tbsp green onions, chopped (for garnish)

Instructions

1. Marinate the Salmon: In a bowl, mix miso paste, soy sauce, rice vinegar, grated ginger, minced garlic, and sesame oil. Coat salmon fillets with the marinade and set aside in the fridge for at least 20 minutes, allowing flavors to absorb.

2. Prepare Roasted Vegetables:

   • Preheat the oven to 400°F (200°C).

   • Toss sweet potatoes, daikon radish, and carrots with olive oil, salt, and pepper.

   • Spread on a baking sheet and roast for 25-30 minutes, turning halfway, until vegetables are tender and golden.

3. Cook Soba Noodles:

   • While the vegetables roast, cook soba noodles according to package instructions. Drain and toss with sesame oil to prevent sticking. Set aside.

4. Cook the Salmon:

   • Heat a non-stick skillet over medium-high heat. Add the marinated salmon fillets and cook for 3-4 minutes on each side or until the internal temperature reaches 145°F (63°C). The marinade will caramelize, adding a rich glaze.

5. Assemble the Dish:

   • Place a portion of soba noodles on each plate, topped with roasted vegetables.

   • Arrange the salmon fillet on top and garnish with green onions.

Video of the Week

Ditch your go-to drink if it’s on Dr. Huberman’s ‘worst for brain health’ list. 🍹 Watch now to see what might be a memory killer hiding in plain sight!

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