163. Optimal Body Composition and Your Genetics

Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition.   How Genetics Impact Body Composition Somatic body type Body fat storage patterns Bone structure and height Appetite and satiety control Gene variations   Genetics and Body Composition Your parents and their genetics impact so much about your body. You know that genetics get passed down from your parents, including your body type, where your body stores fat, and your bone structure and height being obvious. But your parents can also pass down gene variations that impact your body composition. Your somatic body type might reflect either or both of your parents and it can give you some idea of how your body will change as you age. One thing I want to point out is that carrying extra fat in your lower body may actually have some health benefits, as opposed to increasing them, as a lot of guidance currently suggests.   Gene Variations and Body Composition Some gene variations can have a big impact on your body composition, as well. You are probably more likely to overeat if you have the gene that affects your satiety. One of the methods I use to help control this is portion control – eating more, but of less calorie-dense foods. Gene variations can also impact your empathetic response, your disposition towards emotional eating, and how you feel about using food as a reward.  All of these gene variations can impact your body composition. It’s about identifying your predispositions and finding ways to take back control. Take a look right now at this moment, and decide the next steps for who you are authentically and uniquely. Let me know in the comments of the episode page what this looks like for you.   In This Episode  How exercise helps with your cognition, memory, and feelings [4:45] How your genetics impact your body type [7:00] The reality of lower carrying body fat in your lower body [12:00] How your genetics impacts your appetite [13:00] How eating help might help you control your satiety [16:00] Why you need to unlearn many of the food rules you know [17:00] How your brain can be hyperresponsive to food reward [20:15]   Quotes “It’s very hard for the untrained eye to be able to analyze a body composition just by looks alone.” [10:47] “If you are somebody that carries extra body fat in your lower body, you’re more protected.” [12:09] “A lot of times we beat ourselves up, and we have so much shame around overeating, but often that is genetically predetermined.” [15:20] “We have to get really good about understanding our hunger cues. So when we are hungry and when we are satisfied. If we’re trying to lose body fat to achieve optimal body composition, how we want to eat is not to extreme fullness, it’s more to the part of satisfied.” [17:25] “If your appetite is more regulated, then your ability to stick with a nutrition program that will optimize your body composition will be way easier.” [26:58]   Resources 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***   Related Episodes  Episode 162: Impact of Sugar and Alcohol on Body Composition  Episode 161: Barriers To Optimal Body Composition  Episode 160: Strength or Cardio for Optimal Body Composition?