As we move into a season filled with treats, travel, and unpredictable routines, it’s the perfect moment to revisit a concept many of you enjoyed earlier this year: abstainers vs. moderators. After reviewing functional genetics for more than 200 clients, one gene continues to explain so much of how you respond to food, stress, and temptation: the COMT gene (catechol-O-methyl transferase). 

The Key to Changing Habits: 

The key to changing habits isn’t willpower, a doctor’s script, or a burst of motivation. And while I’ve echoed Prochaska’s research for years, that it’s not your genes, working with over 200 clients’ functional genetics has given me a more nuanced view. As a Board-Certified Health & Wellness Coach, mentor, and behavior-change specialist, I’m always circling back to one question: what actually helps people change? The answer is most people don’t know HOW to shift their habits, but the COMT gene and its variants may offer useful clues for staying consistent as we head into the holiday season.

The COMT gene explained: 

The COMT gene makes a couple of different enzymes to help your body break down catecholamines (stress hormones), dopamine, norepinephrine, and epinephrine. Whether we clear these hormones too fast or too slow impacts our cognitive function, especially in the prefrontal cortex, the brain's command center for decision-making and emotional regulation. It is always cited for being responsible for things like planning, impulse control, long-term thinking, staying on task, and being aligned with your goals. When the prefrontal cortex is integrated and functioning well, you can pause, evaluate your options, and choose what supports your health goals instead of reacting out of habit or emotion. Let's look at why knowing your COMT gene can help you navigate decision-making during the busy holiday season, and some tips designed to keep your behavioral goals on track. You don't have to wait until the New Year!

What Variant Do You Have? 

There are three common COMT variants. Fast COMT (val/val) clears dopamine 3–5 times faster than slow COMT types, often creating a lower baseline dopamine and a natural “warrior” profile: with the ability to handle more stress than other COMT types, but when dopamine levels fall too low, can occasionally struggle with low mood or motivation. Conversely, the Slow COMT (met/met) type breaks down dopamine much more slowly, leading to a buoyant, creative personality, but struggles with sleep, worry, and overwhelm during higher levels of stress. It's your classic “worrier” type. And the middle COMT (val/met) sits in the “goldilocks” range, offering more flexibility and greater tolerance for moderation.

These biological tendencies show up clearly in real-world habits. Fast COMT “warriors” often feel best with decisive yes/no rules, especially around addictive and "dopamine seeking" substances or behaviors such as sugar, alcohol, late nights, and over-stimulation from computer devices. Slow COMT “worriers” tend to feel calmer with predictive tasks, or once temptation is removed altogether, because too many choices ramp up mental load.

More Fast COMT Traits

• It is challenging for me to pay attention or sit still.
• I can find my center and calm down easily when I am stressed.
• I can feel low easily.
• Although I am relaxed most of the time, I don’t prefer calmness.
• I love adrenaline; the risk-taking makes me feel alive afterward.
• I enjoy joking around and making people laugh.
• Morning is not my favorite time, and I am challenged to get up and go.
• I have habit-forming tendencies to all kinds of things (activities, games, shopping, gambling, smoking, drinking, drugs, videos, social media, and such).
• I have no trouble falling asleep.
• I find caffeine helps me pay attention and focus.
• High fat and sugar make me feel better for a while when I eat them.
• I am not always motivated.
• I function well in high-stress environments.
• I am not particularly sensitive to my environment.

More SLOW COMT Traits

• High protein diets (GAPS, carnivore, Paleo, or Keto) make me cranky.
• I am very sensitive to my physical environment (sounds, smells, aches).
• I get irritated quickly, and it takes me a long time to find my center afterward.
• I worry often.
• I can focus for a long time.
• I often have daytime sleepiness.
• I struggle to fall or stay asleep at night.
• Caffeine will help energize me, but it can also make me cranky if I have too much.
• I prefer to be cautious and know what to expect in every situation.
• I find it challenging to maintain a healthy body mass index (BMI).
• I am joyful and engaged, but it doesn’t take much to irritate me.
• Patience is not my superpower

Abstainers: 

The Fast and Slow COMT profiles are what I continually notice in my functional practice as the abstainers, preferring the clarity of none over the moving target of some. 

Is this you or someone that you love?

Moderators: 

Moderators, usually those with the middle COMT variant, may prefer to navigate change using the 80/20 rule.

Tips for staying on track this Holiday Season for all COMT Types: 

All three patterns are valid; the power lies in knowing which lane is yours before holiday temptation hits.

For abstainers, you may want to lean into your all-or-nothing preference and create identity mantras around your change habits such as “I’m a person who doesn’t eat/drink ____________.” or “I’m a person who protects my sleep.” These reminders create instant clarity and may be helpful when the bread basket or cocktail drink gets passed your way. 

SMART goals are structured and work because they turn vague intentions into clear, measurable steps, giving people a defined target. For anyone who thrives with accountability, consider creating SMART Goals for yourself or with a trained Health Coach to make follow-through far more likely.

For moderators, SMART goals may be too strict. We know life throws curveballs, particularly during the holiday season. There are interruptions, unexpected schedule changes, illnesses, urgent deadlines, and back-to-back celebrations. For moderators, flexibility tools like the joy choice (see below) prevent the all-or-nothing approach that usually doesn't work for us! (I'm a (val/met) COMT and a self-proclaimed moderator!)

Michelle Segar, PhD (author of The JOY Choice) points to four unconscious behavior traps: 

• Temptation (constantly giving in to the easy, tempting choice)
• Rebellion (rebelling against our own or society’s “shoulds”)
• Accommodation (always putting the needs of other people or projects above our own)
• Perfection (aim for the ideal over the real)

These traps often occur beyond consciousness and trip us up when we want to adopt healthier eating and exercise habits. I identify mostly with the rebel; I've never liked being “told what to do” even by myself sometimes! My own rules can bug me and feel too restrictive;) What about you?

What does Michelle's research recommend? THE JOY CHOICE. It's where we a) Pause, b) Explore Realistic Options, c) Pick the next most supportive choice (The Joy Choice!). It’s how moderators can walk into a Thanksgiving or Holiday Buffet, lead with 3/4 of a plate full of veggies, 1/4 of protein, and only choose the treats we truly love, to walk away aligned rather than ashamed or missing out.

How does the joy choice apply to exercise? Consider if you signed up online to attend your favorite boxing class, but you couldn't make it to the 4 pm class because your colleague dragged on a meeting, or you had to pick up your child from school, what do you do? Pick the next best option. Does that mean attending the 5:30 pm class? Lifting weights in your living room for five minutes, boxing in place for sixty seconds, and doing a round of jumping jacks? What if you walked to the park with your child and instead of sitting on the bench scrolling on your phone, you did three sets of 10 pushups? A walk plus some resistence training. 

If you are struggling with finding the right amount of protein, stress management to keep cortisol in check, and solid sleep to stabilize appetite hormones (leptin and ghrelin), you may want to consider going back into your genetic reports and reading all about the COMT gene. 

Whether you see yourself as a warrior, a worrier, or someone who wants a personalized look at your COMT gene, your habits become dramatically easier when they match your biology. If you want support navigating this season and building a strong foundation for 2026, my Tier 1 Catalyst Health & Wellness program is open through the end of the year, and my Tier 2 Community Program begins again in January 2026 and includes the Genetic Lab Test to test your COMT gene.

This can be the season and New Year where your choices feel aligned, doable, and genuinely enjoyable. 

TL;DR (Summary)

• COMT influences how quickly you clear dopamine and stress hormones in the prefrontal cortex, the part of the brain responsible for decision-making and self-control.
• Fast COMT = warrior (lower dopamine, operates better with structure), Slow COMT = worrier (higher dopamine, prefers predictability); Middle COMT = natural moderator.
• Abstainers may thrive with firm boundaries; moderators thrive with flexibility.
• Use Segar’s JOY Choice: Pause → Explore Options → Pick the next most supportive choice.
• Holidays go better when your habits match your biology and your brain chemistry.

References

Prochaska, J. O., & Prochaska, J. M. (2016). Changing to thrive: Using the stages of change to overcome the top threats to your health and happiness. Hazelden Publishing.

Lynch, B. (2018). Dirty genes: A breakthrough program to treat the root cause of illness and optimize your health. HarperOne.

Rubin, G. (2012, October 10). Are you an abstainer or a moderator? Psychology Today. https://www.psychologytoday.com/us/blog/the-happiness-project/201210/are-you-abstainer-or-moderator 

Segar, M. (2022). The joy choice: How to finally achieve lasting changes in eating and exercise. Hachette Go.

ToolBox Genomics. (n.d.). Warrior/Worrier: Beyond the cliché. https://www.toolboxgenomics.com/blog/warriorworrier-beyond-the-cliche/ 

SNIP Nutrition. (n.d.). SNIP Nutrition Blog. https://blog.snipnutrition.com/

Disclaimer

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is for educational purposes only.