Protein needs range from 0.8 g/kg up to 2.2 g/kg for the same goals. Knowing your sweet spot prevents under-eating (slow recovery, muscle loss) or over-eating (expensive urine, stressed kidneys for no reason).

Some metabolisms run beautifully on 35–40% fat; others stall above 25%. Your genes wrote the manual—now you can follow it instead of borrowing someone else's.

Olive oil and avocado can dramatically lower inflammation and improve insulin sensitivity—but only in people with the responsive genotype. This decides whether "extra virgin everything" is worth the premium or just tasty calories.

Conversion of plant omega-3s (flax, chia, walnuts) into usable EPA/DHA varies 5–10 fold between people. Poor converters need fish or algae oil to get the brain, heart, and anti-inflammatory benefits—plants alone won't cut it.