By Rick Weber
Our current diet culture is driven by trending diets and quick fixes. That can take us down the wrong road, because the goal should be personalization, not perfection.
“Public health guidelines are designed to serve large populations, not individuals,” says Joan Faris, who has served on the faculty of the Marieb College of Health and Human Services at Florida Gulf Coast University since 2001, teaching nutrition and mentoring future health professionals. “While general principles such as emphasizing whole foods, fiber, healthy fats and reducing ultra-processed foods are valuable, individual responses to the same diet can vary dramatically.
“Two people can eat the same diet and have completely different outcomes in weight reduction, blood sugar control, lipid levels, inflammation markers or cognitive clarity. Our genetics, lifestyle, stress levels, activity patterns—and even our life stage—all influence how food affects us.”
One of the most compelling developments in personalized nutrition is nutrigenomics—the study of how nutrients interact with genes and how genetic variations influence dietary response.
Genes are not static blueprints that dictate our destiny. Many genes are regulated by environmental inputs, including food. Certain bioactive compounds found in foods such as cruciferous vegetables, berries, green tea, turmeric and omega-3 fatty acids have been shown to influence gene expression related to inflammation, detoxification and antioxidant defense.
Single nucleotide polymorphisms (SNPs) are small genetic variations. These SNPs can alter how individuals process nutrients.
“One individual may metabolize caffeine rapidly with minimal cardiovascular impact, while another person will experience elevated blood pressure and sleep disruption from the same intake,” she says. “Some people thrive on higher carbohydrate intakes, while others demonstrate improved metabolic markers with moderated carbohydrate distribution. Sodium sensitivity, lactose tolerance, folate metabolism, vitamin D receptor activity and inflammatory response to dietary fats can all differ significantly between individuals.”
Recognizing this variability has shifted her professional focus toward integrative and functional nutrition where personalization becomes central.
Throughout her career at FGCU, Joan has integrated academic instruction with clinical practice. She has provided nutrition counseling through Student Health Services, worked with FGCU student-athletes to optimize performance and recovery and supported veterans participating in the Home Base Warrior Health and Fitness program.
She has always used a personalized approach when developing a plan for students and clients. As nutrition science has evolved, more tools—like nutrigenomics—are available for a more targeted approach for the individual. Her approach blends evidence-based science with real-world strategies, helping individuals use food to support inflammation balance, metabolic health, cognitive function and healthy aging. Rather than prescribing rigid rules, she encourages curiosity and awareness, learning how your body responds and adjusting accordingly.
“Nutrigenomics does not replace foundational nutrition principles or justify extreme or restrictive diets,” she says. “It moves nutrition from generalized recommendations toward a more refined, targeted strategy. Nutrigenomics reinforces what years of clinical practice have taught me—the best nutrition plan is tailored to the individual.”
To design an individual plan:
. Pay attention to patterns, not just rules. Instead of following generic diet plans, start noticing how your body responds to certain foods. Do you feel energized after meals, or sluggish? Satisfied, or hungry? Tracking patterns for even one week can provide valuable insight.
. Consider your life stage and activity level. Nutritional needs shift with age, stress, sleep, hormonal changes and physical activity. What worked in your 20s may not work in your 50s. Adjust protein, fiber and overall intake to reflect your current reality.
. Focus on food quality and preparation. Food is more than calories and macros. How it’s sourced, prepared and combined matters. Emphasize whole foods, anti-inflammatory ingredients, herbs and spices, and simple cooking methods that preserve nutrients and enhance flavor.
Many people don’t realize that food has healing properties. It’s medicine because it directly influences the biological systems that determine our health.
“Nutrients are not simply sources of calories—they are biochemical signals,” she says. “Every meal influences gene expression, inflammatory pathways, insulin sensitivity, mitochondrial function, immune response and neurotransmitter production.
“Proteins provide amino acids necessary for tissue repair and neurotransmitter synthesis. Fats influence cell membrane integrity and inflammatory signaling. Carbohydrates affect glucose metabolism and hormonal balance. Phytonutrients found in plants modulate oxidative stress and detoxification pathways. Even the gut microbiome responds dynamically to dietary patterns.
“Over time, daily food choices can either support resilience and healing or contribute to chronic disease. Unlike a prescription taken occasionally, food is information we provide to our bodies multiple times a day—making it one of the most powerful and consistent tools we have for shaping long-term health.
“Over months and years these signals accumulate, shaping metabolic resilience or vulnerability. This is why dietary patterns are strongly associated with conditions such as cardiovascular disease, type 2 diabetes, neurodegeneration, autoimmune disorders, and certain cancers. Despite this powerful influence, dietary recommendations are often generalized.”
She says scientific insight alone is insufficient if it cannot be implemented. Food must be practical, culturally meaningful and enjoyable. Culinary nutrition bridges the gap between research and real life.
“Rather than focusing solely on nutrients and numbers, I feel it is important to emphasize how food is prepared, shared and enjoyed,” she says. “Anti-inflammatory dietary patterns, adequate protein distribution, blood sugar stabilization and phytonutrient diversity can all be achieved through simple, well-prepared meals. Herbs and spices provide bioactive compounds and seasonal produce enhances both flavor and nutrient density. Cooking methods influence nutrient retention.
“I provide my students and clients with simple recipes and encourage them to experiment with different flavors and cooking methods and, most of all, to have fun with cooking!”
FGCU
Marieb College of Human Services
10501 FGCU Boulevard South, Fort Myers, FL 33965
(239) 590-1000 | fgcu.edu