What’s the Best Health Plan for Me?
By Marina Shanafelt, MS, CNS
DNA-Based Nutrition and Fitness: Build a Health Plan That Actually Works
If you’ve ever tried a new diet or fitness trend only to see minimal results, or felt overwhelmed by conflicting health advice, you’re not alone. The truth is, there’s no single best plan for everyone. Your ideal approach to eating, exercising, and living well is as unique as your DNA.
That’s where the 3X4 Health Journey comes in, helping you create a personalized health plan that’s built for your body from the inside out.
What’s the Best Way to Personalize My Diet?
Fad diets ignore one crucial fact: your genetics influence how you process nutrients, respond to certain foods, and manage weight. That’s why a one-size-fits-all diet and exercise plan hasn’t worked. For example:
- Vitamin D metabolism – Variants in genes like CYP2R1, GC, and VDR can influence how much vitamin D you need from sunlight, food, or supplements.
- Caffeine processing – Variants in COMT, CYP1A2, and NAT2 can determine whether an afternoon coffee perks you up or makes you feel more anxious
- Carb and fat utilization – Genes such as PPARGC1A and PPARG influence how your body uses carbohydrates and fats for energy, affecting your response to dietary changes like intermittent fasting.
The 3X4 Health Journey starts with a look at your key cellular process and identifies your unique needs, so you can stop guessing and start eating in a way that truly fuels your health.
How Do I Optimize My Health with DNA?
Your genes provide a blueprint for your health, but lifestyle is the architect. By combining your DNA results with science-backed health optimization strategies, the 3X4 Health Journey helps you:
- Support energy, focus, and mood through targeted nutrition.
- Boost recovery and resilience with sleep and stress-management tips personalized to your biology.
- Focus on what matters most—so you can achieve more with less effort.
Can a Genetic Test Tell Me How to Exercise or Eat?
Absolutely. Your DNA can reveal:
- Your vulnerability to tissue damage– and how to keep muscles, joints, and connective tissue strong.
- Nutrient priorities – to support energy balance, brain and heart health, hormone function, and blood sugar stability.
- Key focus areas – so you can prioritize the habits and activities such as deep breathing that will give you the greatest return.
The 3X4 Health Journey turns these insights into a simple, easy-to-follow action plan designed specifically for your body.
How Do I Stick to a Health Plan That Works?
One of the biggest reasons people abandon a health plan is that it doesn’t fit their life or body. A DNA-informed plan feels different, it’s built around you, not the latest trend.
With 3X4, you’ll get:
- Clear, personalized recommendations you can actually enjoy.
- Ongoing guidance that evolves as you’re ready to take the next step.
- Confidence that your plan is backed by your biology, not guesswork
When your health plan fits your genetics, your lifestyle, and your preferences, it’s far easier to stay consistent, and see lasting results.
Your DNA holds the clues to making better choices for nutrition, exercise, and overall wellness. The 3X4 Health Journey takes those clues and turns them into a roadmap for the healthiest version of you.
Because the best health plan isn’t the one everyone else is doing, it’s the one your body has been asking for all along.