Hunter vs. Farmer: Why Keto (or Veganism) Might Be Making You Sick

The diet wars are endless. "Keto is king!" says one expert. "Go plant-based!" says another. They are both right — and they are both wrong. They are arguing from their own biology, assuming it applies to you. The truth is written in your genes, specifically the TCF7L2 gene. This variation determines whether your body is designed to run on fats (Hunter) or carbohydrates (Farmer).

The Hunter type evolved in cold climates with long winters and scarcity of vegetation. They have a strong insulin response to carbohydrates — a bowl of oatmeal spikes blood sugar and crashes it, leaving them tired and hungry. Hunters thrive on Keto or Paleo diets, needing protein and healthy fats for stability. If a Hunter goes vegan or high-carb, they will likely gain weight and struggle with brain fog.

The Farmer type evolved in agricultural societies, tropical climates, and environments with abundant grains and tubers. They have high insulin sensitivity — they can eat rice or fruit and maintain stable blood sugar, converting glucose into energy efficiently. Farmers thrive on Mediterranean or plant-based diets, needing complex carbs to fuel the brain. When a Farmer tries Keto, their thyroid often crashes. They feel 'wired but tired,' lose hair, and hit a weight loss plateau because they are starving their body of its primary fuel.

Most people fall somewhere in the middle — the 'Mixed' type. But if you have been strictly following a diet that makes you feel terrible, you are likely eating for the wrong genetic archetype. The beauty of this framework is that it replaces dogma with data.

You can test this today without a lab using the Breakfast Test. Day 1 (Farmer test): eat oatmeal with fruit and observe how you feel two hours later — energetic or crashing? Day 2 (Hunter test): eat eggs and avocado with no toast and observe — satiated or 'empty'? Your body will tell you the answer. Your genetics just confirm why.