Jason Mayo never planned to become “the Oreo guy.” But there he was, night after night, tiptoeing to the pantry, driven by a compulsion he couldn’t explain. Megan Swan, a self-proclaimed “sugar evangelist,” describes her relationship with sweets as a love affair — one that left her feeling trapped in a cycle of guilt and cravings. Their stories aren’t just about willpower; they’re windows into the complex interplay of genes, brain chemistry and the search for comfort.
If you’ve ever wondered, “Why can’t I just stop?”—you’re not alone. Addiction isn’t always about the substance itself. For many of us in recovery, it’s about filling the void left behind when we put down alcohol, drugs or other destructive habits. Sugar, food, shopping, gambling — these behaviors can sneak in as substitutes for the dopamine rush we once got from our addictions. I talk a lot about this in “Sobriety For Dummies.” (I wrote a whole chapter on DNA and recovery. Grab that here.)
Science is beginning to reveal that addiction — whether to substances, food or behaviors — often has roots deeper than habit. Your DNA, the same code that dictates your eye color, may hold clues to why certain cravings feel insurmountable and how you can reclaim your power.
The Dopamine Dance: DRD Genes and the Reward Pathway
Dopamine is the brain’s “feel-good” chemical. It’s responsible for the euphoric rush you feel when you win a bet, take a bite of chocolate cake or hear applause after a performance. But for some of us, this reward system is wired differently — and that wiring can make us more susceptible to addiction.
Genes like DRD1 and DRD2 play key roles in how dopamine receptors function:
- DRD1: Variants in this gene have been linked to compulsive behaviors like gambling and smoking. A 1997 study found that individuals with certain DRD1 variants were more likely to exhibit addictive patterns.
- DRD2: Often called the “addiction gene,” individuals with the DRD2A1 allele may have fewer dopamine receptors. Fewer receptors mean it takes more stimulation — more sugar, more alcohol, more gambling — to achieve satisfaction. MORE. You get it?!
For Jason, whose Oreo binges temporarily relieved stress and emotional overwhelm, a DRD2 variant might mean his brain requires larger doses of sugar to achieve the same dopamine surge others get from just one cookie. This isn’t about weakness or lack of self-control; it’s biology.
When Your Internal Clock Fuels Cravings: The CLOCK Gene
The CLOCK gene regulates your circadian rhythm — the internal 24-hour cycle that governs sleep-wake patterns and hormone production. But research reveals a surprising link between circadian disruptions and addiction:
- Mice with CLOCK mutations exhibit hyperactive dopamine release in reward centers and heightened cocaine preference.
- In humans, disrupted circadian rhythms (e.g., insomnia or late-night shifts) correlate with increased substance use and overeating.
For Megan — a self-described sugar lover — her late-night sugar binges may be driven not just by habit but by a CLOCK-driven dopamine surge that peaks when everyone else is asleep. If you’ve ever felt your cravings intensify at night or during periods of sleep deprivation, your CLOCK gene might be playing a role.
The Sugar Trap: FTO and Food Addiction
The FTO gene is often called the “obesity gene,” but its influence goes far beyond weight gain. Variants in this gene affect appetite regulation and preference for high-calorie foods:
- People with specific FTO variants produce higher levels of ghrelin (the “hunger hormone”) and experience reduced feelings of satiety.
For those in recovery, sugary foods can become an easy substitute for alcohol or drugs because they offer a similar dopamine boost without the stigma of relapse.
Megan’s story highlights this perfectly: Her “love affair” with sugar may be amplified by an FTO variant that drives her brain to scream, “More!” — even when her body has had enough. This isn’t just psychological; it’s genetic programming at work.
Addiction And Its Patterns
Jason’s midnight Oreo runs weren’t just about cookies— they were about soothing emotional discomfort in the quiet hours of the night. Megan’s sugar cravings weren’t just about sweets — they were about finding joy and comfort during moments of vulnerability. For many of us in recovery, addiction doesn’t disappear when we put down the bottle or walk away from drugs. It simply shifts focus to other substances or behaviors that provide temporary relief.
This isn’t weakness; it’s human nature combined with genetic predisposition.
Self-Mastery Through Genetic Insight
Understanding your DNA isn’t about labeling yourself as “broken” — it’s about unlocking strategies to thrive based on your unique biology. Here’s how genetic testing can empower your recovery journey:
1. Test to know yourself: Affordable kits (like the company I work with, 3×4.com) can reveal genetic markers like DRD2, CLOCK, and FTO. Knowing whether you carry these variants can help you understand why certain cravings feel stronger than others — and how to manage them effectively. Get tested then find time on my calendar, don’t navigate this alone.
2. Hack your environment:
- If you have DRD2A1, avoid “trigger” foods/substances (think popcorn, M&Ms, chips, items that come in a bag) and prioritize activities that release dopamine naturally (exercise, creative hobbies).
- If your CLOCK gene disrupts sleep cycles: Stabilize your circadian rhythm with morning sunlight exposure and evening screen curfews. Dump your phone in a drawer at 8 pm and call it a night!
- If you carry an FTO variant: Grab high-protein snacks instead of sugary ones to counteract hunger hormone spikes.
3. Reframe cravings: Instead of blaming yourself for wanting sugar or snacks late at night, ask: “Is this hunger, or is my dopamine system seeking comfort?” (Usually, it will be your dopamine system, sorry, not sorry, make some changes!) Then redirect those cravings toward healthier outlets like connection or movement.
Your Genes Aren’t Your Jailer — They’re Your Guide
DNA isn’t destiny — it’s a map that helps you navigate life’s challenges with greater clarity and compassion. Recovery isn’t about perfection — it’s about progress. It’s about learning how to work with your biology instead of fighting against it.
A Gentle Invitation to Curiosity
If you’ve ever felt baffled by your own behavior, whether it’s late-night snacking or an inability to resist certain temptations, consider this: Your genes might hold missing puzzle pieces to understanding yourself better.
Learning about your DNA isn’t about excuses. It’s about empowerment through Self Mastery.
You’re Stronger Than Your Cravings
Recovery is a journey, not a destination, and every step forward matters. With every small choice rooted in self-awareness and compassion, you’re rewriting your story — one gene-informed decision at a time.
Your DNA isn’t a death sentence. It’s an owner’s manual waiting to be explored.
What will yours reveal?
Lane Kennedy is a DNA Functional Nutritionist, mindfulness teacher, and long-term recovery advocate. She helps high-performing humans decode their biology, regulate their nervous systems, and optimize their lives from the inside out — without guesswork, hype, or hustle. Find her at lanekennedy.com.
SOBER NOT SUBTLE: Oreos Anonymous: Confessions of a Midnight Snack Addict
Grab Your Copy of Sobriety for Dummies now! Be sure to tune in to the Your Sober Now What? Podcast to hear an expansion on the themes discussed in SFD!
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