FITNESSGENES – DNA ANALYSIS: MY RESULTS PART 1.

Finally I received my results from Fitnessgenes. After my first DNA sample got lost in the mail, they gave me fantastic costumer service and sent a new one to me.

First of all I would say it is definitely worth the money – It did confirm things I already knew and also gave me new interesting information. Would absolutely recommend it!

There is a lot of information you get provided with this test. I’ve shortened down a lot to make it easier for you to read.
Note that this is Part 1 and there is more results but I havent received them yet.

Next to the results you can see how what % of the world population carries the same genes as I do.

Note that this type of testing is still a new thing, and more research needs to be done before we can get an absolute accurate understanding. Some of the genes they test they didn’t provide too much information on them, as they said more studies needs to be done. However, It does give you a better understanding of the function of your body and you can use it to your own advantage.
PS!! Not only do you get your DNA tested, but also a lot of training and diet tips ACCORDING TO YOUR DNA on their site! They even give you a complete 4 week training program!

You can order your DNA kit here: FitnessGenes


ACE – A Gene for Endurance

ACE is a protein responsible for the production of angiotensin II, a hormone that causes blood vessels to constrict, encourages fluid retention and increases blood pressure.

My Result: DD (24 %)

Two copies of the ‘power/strength’ D allele.

  • Higher levels of the vasoconstrictor ACE. This means I have a potential aptitude for power and strenght.
  • Higher percentage of fast-twitch muscle fibres than other genotypes. This suggests my muscles may have less endurance capacity in terms of how long they can perform repetitive movements, such as lifting a moderately light weight or long durations of moderately intense running.
  • Respond better to higher intensity, lower volume workouts
  • Studies suggest I am are likely to respond well to HIIT in terms of improving your aerobic capacity

 

ACTN3- A Gene for Speed

ACTN3 is the world’s most famous ‘gene for speed’. This gene encodes for α-actinin-3, a protein that has been linked to greater baseline strength, a protective effect against muscle damage, and an increase in fast-twitch muscle fibres.

My Result: RX (44 %)

One copy of the ‘sprinter’ R allele and one copy of the ‘endurance’ X allele.

  • My body is able to produce alpha-actinin-3 muscle protein, although possibly at lower levels.
  • Likely to be less vulnerable to muscle damage, and suffer less painful delayed onset muscle soreness (DOMS), although studies also show recovery of muscle force during a bout of exercise may be slower.
  • R allele carriers have been recorded as having higher baseline strength

 

CYP1A2 – A Gene for Caffeine Metabolism

My Result: AA (41 %)

You have two copies of the ‘fast metaboliser’ A allele, and are characterised as a fast caffeine metaboliser.

 


FTO – A Gene for Appetite

Genetics is known to influence food cravings, with carriers of a particular version of the FTO gene seemingly biologically wired to eat more and feel hungrier sooner. In ancient humanity, where food was scarce, this is likely to have been a straightforward survival mechanism, but it becomes problematic in a modern world with easy access to high-energy foods.

My Result: AT (40 %)

One copy of the ‘increased obesity risk’ A allele and one copy of the ‘typical obesity risk’ T allele.

  • Increased appetite and exhibit higher loss of control of eating
  • Preferentially choose fattier food options, consuming a higher proportion of energy from fat
  • Even when eaten, there is evidence that achieving satiety for A carriers is much harder.
  • Considered to be biologically programmed to eat more
  • Higher levels of the ‘hunger hormone’ ghrelin in the system, therefore feeling hungrier, the brain respond differently to ghrelin and to pictures of food, leading to increased overall appetite.

Recommendations:
Training:

  • Higher-intensity exercise leads to greater suppression of appetite following training

Diet:

  • A allele carriers generally have poor response to ‘Atkins-style’ diets that emphasize high-fat/low-carb intake.
  • A high protein/high carb diet
  • No more than 12 % saturated fats and more polysaturated fats in the daily diet

IL15RA – A Gene for Muscle Volume

This gene is linked to the prevention of muscle breakdown as well as lean body mass and can affect how quickly individuals increase their muscle size (hypertrophy).

My Result: CC (35 %)

Two copies of the ‘muscle strength’ C allele.

  • May favour muscle strength over volume and this is correlated with myofibrillar growth (the growth of the actual muscle fibres).

LCT – A Gene for Lactose Tolerance

Lactose tolerance is the ability to digest the lactose in milk and other everyday dairy products. For the majority of people, tolerance for lactose decreases after infancy, often falling away completely during adulthood. However, for others, due to a genetic variant in their DNA, they are able to continue to tolerate lactose indefinitely.

My Result: CT (16 %)

One copy of the ‘lactose tolerant’ T allele, and are likely genetically lactose tolerant.

I carry the genetic variation associated with the ability to digest lactose into adulthood and are likely lactose tolerant.

Individuals who carry one copy of the ‘lactose tolerant’ T allele, as opposed to two, have been found to have intermediate levels of lactase activity. This means that while you are able to effectively break down lactose, you may be more susceptible to lactose intolerance at times of stress or gastrointestinal infection.


MSTN – A Gene for Hypertrophy

Skeletal muscle growth in response to training is determined by genetics, and a rare version of the MSTN gene, which encodes the muscle-limiting protein myostatin, is associated with much greater muscle mass and strength.

My Result: KK (87 %)

Two copies of the ‘normal myostatin’ K allele.

  • Normal baseline levels of myostatin.
  • Takes longer time to build muscles

PGC1A – A Gene for Aerobic Capacity

As well as being a marker for good health, having a high aerobic capacity enables your body to work harder during prolonged exercise. Some of us are lucky enough to have a naturally high aerobic capacity due to our genes. A variation in the PGC1A gene is associated with greater baseline aerobic fitness.

My Result: GG (57 %)

Two copies of the ‘endurance’ G allele.

  • The GG genotype is considered the optimal genotype for endurance athletes.
  • Likely to have higher baseline levels of PGC1A protein and irisin on average. PGC1A protein is associated with predominance of the more aerobic-friendly slow-twitch muscle fibres, conversion of muscle fibres from fast-twitch to slow-twitch and also the generation of new mitochondria (the energy producers of the cell). The presence of more PGC1A protein has also been linked to higher rates of new blood vessel production (angiogenesis). Finally, PGC1A protein is associated with an improved ability to resist inflammation and oxidative damage.
  • Improved aerobic capacity overall and greater baseline fitness

PPARA – A Gene for Fat Burning

The ability to switch use fats as fuel over carbohydrates combined with the distribution of fast and slow twitch muscle fibres are both important factors affecting endurance performance. The PPARA protein plays a role in these.

My Result: CG (23 %)

One copy of the ‘power’ C allele and one copy of the ‘fat-burning’ G allele.

  • Will tend to have levels of PPARA protein intermediate. As PPARA turns on genes that shift our metabolism from carbohydrate burning to the more energy-efficient source of fat, this genotype is able to efficiently switch between carbohydrate and fat burning.
  • Significantly higher percentage of fatigue-resistant slow-twitch muscles

 

UCP2 – A Gene for Metabolism

One mechanism of fat loss is through the generation of heat by the body. There are small molecules in fat and muscle cells which are responsible for this and affect the body’s metabolism.

My Result: AA (33 %)

Two copies of the ‘fast metabolism’ A allele.

  • Individuals with this genotype have been observed to have a higher metabolic rate on average and a lower metabolic efficiency
  • Greater level of ‘uncoupling’ – a process that controls how much energy, in the form of ATP, we can produce from the food we eat. Instead of a molecule of ATP being created, the ‘uncoupling’ causes the energy to dissipate and be lost as heat instead.

 

HERC2 – A Gene for Eye Colour

Eye, hair and skin colour vary around the world because of the production of a pigment called melanin. One gene in particular, HERC2, is one of the genes responsible for melanin production and its effect can be seen directly from your eye colour.

My Result: GG (10 %)

Two copies of the ‘blue eye’ G allele.

  • Two copies of the ‘blue eye’ G allele which usually results in blue eyes, although green eyes are possible too. (I have green eyes)
  • More likely to have light coloured eyes as the action of this gene will result in a decreased amount of melanin being produced.
  • Level of melanin you produce is believed to be linked to how likely you are to be deficient in a key vitamin: vitamin D.

 

FOLATE – Genes that impact homocysteine levels

Folate, or folic acid, is usually something we associate with pregnant women, but might it have important consequences for you too? The role of folate in red blood cell production and tissue repair makes it a particularly important vitamin for athletes, bodybuilders and fitness enthusiasts. Folate deficiency can also increase homocysteine levels in the blood, which is an indicator of certain health issues.

My combined genotype for the MTHFR, MTR and MTRR genes is MTHFR AC, MTR AA and MTRR AG

Are at relatively LOW to MEDIUM risk for mild to moderate increases in homocysteine levels.

MTHFR: AC

MTHFR is an enzyme that converts dietary folate or folic acid to the active form so it can be used by your body. It is the C allele of this gene that is linked to a reduced ability to convert folate to its active form, which may lead to elevated homocysteine levels. Which may indicate reduced ability to convert folate into its active form.

MTR: AA

MTR is an enzyme that helps convert the non-essential amino acid homocysteine to the essential amino acid methionine. For this reason, MTR is key to maintaining low levels of circulating homocysteine. This is important because high levels of homocysteine are potentially toxic to certain cell types and are associated with multiple health problems.

A allele is more accurately associated with elevated homocysteine levels and reduced DNA methylation as a result. Which may indicate reduced ability to convert homocysteine to methionine.

MTRR: AG

MTRR is an enzyme that is necessary for the activation of MTR in the methionine cycle, and it is therefore also important in the maintenance of low levels of homocysteine. Individuals with the G allele version of this gene may have a reduced ability to generate methionine as a result of decreased MTRR enzyme activity. This could lead to increased homocysteine levels. May have reduced ability to convert homocysteine to methionine as a result of reduced MTRR enzyme function.

 


APOA5 – A gene for blood triglyceride levels

My result: AA (71 %)

Two copies of the ‘average triglyceride levels’ A allele


 CLOCK – A gene affecting sleep cycle


AKT1 – A gene associated with aerobic exercise response

The AKT1 gene codes for an enzyme related to muscle building and metabolism. Some of us carry a particular version of this gene that is linked to better resting metabolic factors and greater increases in VO2 max in response to aerobic exercise.

My Result: GT (34 %)

One copy of the ‘average metabolic levels’ G allele and one copy of the ‘improved metabolic levels’ T allele.

  • Generally have a lower % body fat than non-carriers, and also lower triglyceride, fasting glucose and insulin levels
  • There is some limited evidence that carrying a copy of the G allele can be linked to greater strength gains
  • T allele appears to inhibit transcription production of AKT1 in fat cells, it seems to enhance transcription in muscle cells, suggesting it has tissue-specific effects
  • Moderate benefits from both endurance and resistance training.
  • Greater capacity to clear lactate which will allow you to perform higher volume/high intensity exercise without inducing muscle fatigue early on.
  • Women produce lower levels of lactic acid compared to men during exercise of the same intensities which means your post-exercise recovery should be pretty quick! Lower lactate production with a high capacity to clear it will delay its accumulation.

 

 

 

 

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SAVE YOUR MONEY – TOSS THE SUPPLEMENTS.

We spend a fortune on supplements each year. From early age I started experimenting with different kind of supplements, everything from weight loss to sugar control. When I started my first period of serious training at age 15, I started using whey protein. I remember back then the taste of the protein was horrendous, and when I went back in the gym at age 21, I was not looking forward to adding protein shakes back into my diet. Luckily the flavours are a hell of a lot better today. And having a shake or two a day was not an issue.

But what I look back at today, was that I HAD to drink protein shakes because I was going to the gym and building a better body. Did I really?

Not far after I started reading up about other types of supplements. I thought the more the better. And after time, I had pretty much every single “essential” supplement on the market.
Now. I havent taken a single supplement or protein shake in about 3-4 months. The only real reason for this was that I had to budget my “supplement money” else where. And you know what. The last months coming up the Christmas I have seen more results with my body composition than I have ever before. I’ve simply just sticked to a diet and trained consistently.OLYMPUS DIGITAL CAMERA

When I started to train for my first bikini competition in 2014 I got to know a girl who was prepping as well, she didn’t touch any supplements, and she said to me you don’t need any of that if you eat the right foods. At that point I was very uneducated and thought she was being silly. Why wouldn’t you take supplements if that helped?

But after learning the facts myself, I honestly don’t think you need any supplements. If your diet is well-balanced and you get the nutrients you need and you are being consistent (train every week and don’t change much in eating habits), you should reach your goal regardless.

Although, I’m not saying supplements wont help at all, as some are scientifically proven to help. If you are a man or a woman who lives for the gym and building muscles and staying is one of  the most important things to you, yes sure go for the supplements. But if you are like me (and gym and fitness is a big part of my life) don’t waste your money.
However, using supplements can also be a way of sticking to your diet or even have a somewhat effect on your mind. If you believe its working better than without, that will certainly help your goals. Your mind is a powerful tool.


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So by saying that I’m going to go through some of the most used supplements on the market today and if I think you should take them or not:

Multivitamins: Depends on your overall diet. But I tend to take them anyway to make sure I get all the vitamins I need. More ideal is to get yourself checked at the doctors and see if there’s any vitamins you lack and only take them instead.

Fish oil: Yes. Most people don’t get enough of this. So to be on the safe side, take them. Unless you are certain you get enough.

Whey Protein: Sure. If you have a hard time getting enough protein in your regular diet, certainly add it to your diet. I like to use protein in my diet as it bake and cook a lot of foods with it. Also easy solution for a meal if you don’t want to cook or feeling uninspired. But remember NOT on top of your diet. Preferably use whey isolate.

BCAA: Toss it. If you have a high protein intake and most of it come from animal products, you will get all the essential amino acids. Most people don’t know that BCAA actually contains energy, so by using it, you will only add more energy for your body to break down. Making it harder for weight loss.

Creatine: Yes. If you are serious about putting muscles on. It works, but might make you gain a bit of water retention. And stick to creatine monohydrate. The simplest is the best.

L-Carnitine: If you want to. L-carnitine is an amino acid which transfer fatty acids into the mitochondria to produce more ATP (energy). The theory is that is a fat burner. It is also essential for the health of your brain function, heart and muscles.

Glutamine: Maybe. But not essential. Mainly used for people during a cutting phase. As it is linked to prevent catabolism (break down of muscle mass).

Pre workout: Save your money and have a coffee instead.

Mass gainers: Only if you can’t get enough food through your normal diet.

Casein: A slow responding protein. I personally don’t know too much about this supplement. Buy why would you want to make things go slow in the body? You want things to happen fast. Stick to normal protein.

Fat burners: Nah. Some might help a bit, but this could also only be in your head. And they certainly wont help if your diet is shite. If they contain a lot of caffeine, this will of course help on fat burning, but Id rather have a couple of coffees instead. Another cheaper alternative is to take a vitamin B Complex( B1, B2, B3, B5, B6, B7, B9, B12). As these 8 B vitamins have a important role to make the body’s metabolism run properly. You can say they are like the oil for a car. A car without oil will not work.


This was just a quick overview. If there’s any other supplement you want answers about, please leave a comment below, or if you want a more detailed answer. 🙂

FITNESSGENES – DNA ANALYSIS

So lucky me got an early christmas present delivered to my door yesterday. A friend of mine got me the Fitnessgene DNA testing kit ! I’ve been wanting to do this for a very long time now, but never got around to actually get it done. So you could only imagine how excited I got when this showed up at my door!

So what is it? Its basically testing your genes on how your body respond to diet and exercise. As my favorite saying is – everyone is different. We are all made up with different combinations of genes. Resulting in that some people will find it easier to lose weight, gain muscles etc. While others can have difficulties. It’s not a confidence that we have the top athletes, pro fitness people and “Alex” who can lift a cucumber and grow muscles.

From Fitnessgenes website:

At FitnessGenes, we use the combination of your DNA and relevant lifestyle data to make evidence-based recommendations on the type of diet and exercise strategies that are most likely to be effective for you. Looking to shed fat or build muscle? Our scientific approach to optimal fitness will personalise your plans and can help you reach your goals easier and faster.

FitnessGenes tests and services are designed to empower, not scare.


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 You simply order the kit, it gets delivered to your door and you spit in the sample and send it back. Then you will get a personalised analysis of your DNA.

Once your DNA test is complete you’ll have access to actionable advice that will help you make big changes to your diet, and to your workouts. Using your genetic results we will inform you on how to structure your diet, discuss which foods and supplements you should consider or avoid, and how best to burn fat and stay lean and healthy. Finally you will be given targeted advice on how to structure resistance exercise into your daily routine, and be given a four week program to get you started.

I sent my kit back today and I will let you know what my results are. I do know my body really well, so it will be interesting to see if the analysis will confirm what I already know.

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At the moment they do 50 % of the kits (there are a few different plans you can buy) until 7th of December! A fantastic christmas gift to someone who loves the fitness lifestyle!

PS. How valid this is I do not know. I only have to wait to see my analysis and test out what they recommend. Time will tell.

BSc NUTRITION IS NOT JUST ABOUT DIETS AND FOOD – A RANT

Right, I’m going to have a little rant here as this has annoyed me more than it should.
When I decided to start to study Nutrition, I as many of you I thought that this was pretty much just about diets, food and what is good and bad. WRONG. As soon as I looked up the course details I thought, no this is not for me. Why? Because it is a Scientific study. Its pretty much all about science. And I always thought that this type of study would be on the bottom of my list. I never saw myself as an academic person. I liked experience more than sticking my head into a book, but things certainly changes. In fact the more I can read and improve my knowledge the more I enjoy it.

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And what really enjoys me(and I know many of my fellow nutrition students feels the same), everyone I say I study nutrition to say:
Continue reading “BSc NUTRITION IS NOT JUST ABOUT DIETS AND FOOD – A RANT”

CALORIE RESTRICTION MAY MAKE YOU FAT

One thing that I have done, and I think many of you have as well is when wanting to lose a bit of weight we cut down on calories. Nowadays, many of us even try to be under a certain amount of calories for our dietary intake to make sure we stay on track or even lose a bit of weight. I used to calculate everything I ate(especially when on diet prep) or always tried to go for the low-calorie options.

Continue reading “CALORIE RESTRICTION MAY MAKE YOU FAT”