DNA Results

I got my DNA testing results back!  First of all, this report is like 44 pages long.  It was very interesting but contains A LOT of information, so I will only summarize the things I found out...
(scroll to the bottom for my main take-away)


I have an increased risk of inflammation. I should increase my intake of omega-3 fats, while limiting sugar, refined carbs, and vegetable oils.

I require the standard amount of Vitamin A.  I should avoid consuming excessive amounts of plant and animal sources high in vitamin A, adhering to standard recommended guidelines.

I have normal Vitamin D levels.  For me, consuming foods high in vitamin D and getting short incidental exposure to the sun should ensure adequate vitamin D levels.

I require the standard amount of Vitamin E.  I should maintain healthy blood triglyceride levels and consume foods high in vitamin E to ensure adequate vitamin E levels.

I require increased amounts of Vitamin B6.  I should eat more foods high in vitamin B6 because I have increased clearance, resulting in lower vitamin B6 levels.

I require the standard amount of Folate.  I should consume the recommended daily amount folate from foods to ensure adequate intake. ***This is based on testing of the MTHFR C677T, which is not the one I know runs in my family that I have. Had the MTHFR A1298C been tested for, the results/recommendations may have be different. (?)

I require the standard amount of Vitamin B12.  I should absorb vitamin B12 well from foods.

My muscle performance is mixed power and endurance.  ACTN3 is "the sprint gene."  I carry one functional copy of the ACTN3 gene and am expected to have good potential for generating explosive movements required for jumping, throwing, and sprinting.  I should mix it up and incorporate full body movements to maximize muscle performance.  My muscles are capable of adapting to both power and endurance activities.

I have the least efficient propensity for fat loss with exercise.  Because weight loss may be more challenging, a combination of cardio and strength training along with dietary control is likely to be the most effective.  I may have to exercise more intensely and for longer periods to lose weight.

My aerobic potential is high.  I have an increased ability to handle metabolic stress and can maximize my potential with high-intensity interval training, being sure to incorporate whole body movements to receive the most benefits.

I have the lowest risk of injury when it comes to Achilles tendinopathy.

I have medium recovery capacity.  I am less susceptible to delayed onset muscle soreness (DOMS) but am still likely to experience a moderate amount of soreness.

I have moderate susceptibility to obesity.  I need higher intensity exercise to counter genetic effects on hunger and appetite suppressing hormones.  "Biology is not destiny and it is easier to prevent obesity than it is to lose weight.  Genes influence one's susceptibility to become overweight and have an influence on weight-related behaviors.  But to what extent these traits are expressed is mediated by environmental factors.  Once any weight gain associated with how these genes are expressed occurs, certain genotypes can make it much more difficult to lose that weight."

I have a moderate risk of rebound weight gain.  I should not go long periods of time without eating as my body is likely to go into "starvation mode" and lower its metabolic rate.  I will need to exercise more in increase my metabolism as I moderate food intake.  I should get plenty of sleep, which will counter the effect of my genetic profile on my level of the hunger hormone, ghrelin.

I have a moderate risk of overeating.  I should wait at least 20 minutes before going for seconds because my brain responds slowly to signals from my stomach once I am full.

I have a normal risk of impulsive tendencies and addictive behaviors.  Impulsive tendencies and addictive behaviors are not increased as a result of my genetics; however, I am still susceptible to other factors, including stress.

I am moderately tolerant of bitterness in foods and alcohol.  I should use lemons, limes, herbs, and spices in place of salt and sugar to mask bitter flavors in healthy vegetables.

I have low sensitivity to dietary carbohydrates.  For me, it's not about eating low carb; I need to eat better quality carbs, such as more beans and less corn syrup.  I should choose foods with a low glycemic index and limit added sugar to no more than 37g daily.  I should NOT severely restrict all carbs or follow a very low-carb diet for too long.

I have medium sensitivity to dietary fats.  I should reduce total fat and try to limit saturated fat to 7% or less of total calories.  What kind of fat is important; the majority of fats in my diet should be monounsaturated fats.  (Ex: olive oil, avocados, hazelnuts, almonds)

I am lactose tolerant.  I should be able to enjoy dairy without discomfort, however, plant based sources of calcium may be better than dairy for prevention of bone loss.

In relation to cholesterol, I have good response to monounsaturated fats and am sensitive to refined and high glycemic index carbs. My LDL (bad) cholesterol will best respond to replacing saturated fats with monounsaturated fats, and my HDL (good) cholesterol should improve by limiting sugar and refined carbs.

I have an increased sensitivity to caffeine.  For me, consuming more than 200mg per day may cause increased heart rate, restlessness, and sleep problems.

I am less likely to experience alcohol flush.


There are many pages at the end of the report that include a glycemic load chart, a fats and oils chart, and other useful information.  

I don't think I will really change much based on this report, as I am already doing most of what is recommended in it, but it is cool to have confirmation of things I already knew or am continuing to learn.  I think the most impactful thing I learned for my long-term look on health, wellness, and longevity is that I have a moderate susceptibility to obesity and moderate risk of rebound weight gain.  Knowing this just reinforces what we all know, which is that prevention is KEY.  Sometimes life gets hectic and it's so easy to start slacking in basic healthy diet and exercise habits, sacrificing those necessities on the alter of "too busy."  I do all have control of what I choose to take on in my daily schedule and if I ever become too busy to take care of the ONE AND ONLY BODY I HAVE, then something (or many things) need to go.  Add an extra "amen" to this for those of us who are also responsible for precious children; they are little sponges ready to soak up our teachings and example as we lead and guide them in establishing healthy habits for a lifetime.  

So, as Benjamin Franklin said, "An ounce of prevention is worth a pound of cure."  I think this is a good thing for everyone to embrace as we shift to a mindset of seeking true healthcare, rather that just sick care.

DNA and MTHFR

I thought the military had the corner on the market for acronyms and abbreviations but of course there are so many more outside the military world!

Have you heard of the MTHFR gene mutation? It looks like an abbreviation for a dirty word, but it’s actually an abbreviation for methylenetetrahydrofolate reductase. What? Keep reading...

The MTHFR gene mutation causes an inability to process certain forms of key nutrients and makes it very difficult for the body to detox. People with the MTHFR mutation are unable to “methylate” ingredients like Folic Acid, as well as certain B vitamins, and instead, these ingredients turn toxic in their body. Methylation is a very complex thing but simply put, it’s the ability to process toxins and hormones. When the methylation process is inhibited for any reason, Glutathione levels drop, making the body more susceptible to oxidative stress, and far less tolerant to toxins. This lack of detoxification can lead to all kinds of behavioral, mental, and even physical illnesses or disabilities. 

Here’s a good article to help further understanding of this whole MTHFR business: 

https://draxe.com/mthfr-mutation/

I first learned about the MTHFR gene mutation a little over a year ago when a dear member of my extended family had quite a health crisis. This got the rest of my family into research mode as it is something that is passed through the family line. I began taking a couple extra supplements to help my body with the methylation process, but over more time it became clear that I needed to straight up change some of my go-to vitamins and supplements. 

If you don’t know if you have a MTHFR gene mutation, you may want to strongly consider getting tested as 30-50% of the population has it without knowing. It’s not something to be afraid of, but it is something important to know because consuming the right things (or unknowingly consuming the wrong things) can impact many aspects of your health over time.

Anyway, I got started on some new (high quality, in the proper form) vitamins. Now I get to add my DNA! When I get the DNA report back, it will also tell me any vitamin deficiencies, best types of workouts for me, foods to eat & avoid, rest & recovery needs, tendency toward inflammation/injury, how I metabolize caffeine & alcohol, etc. And I’ll get to merge that with what I'm already doing to further tweak my vitamin regimen. So amazing! #science

This is what the DNA kit looks like. 

Collecting your DNA is a simple cheek swab. Super easy. 

So now I'll just stick these swabs in the mail and wait a little bit. I'll post an update with what I learn when I get my results back. (!!!) 

From what I know, there are many DNA test options out there. Some are more extensive and/or expensive than others. Some are complicated to interpret and you may need professional help understanding your results. So check around all the options and see what looks best for your needs.

Edited to add: I have also tried some Sleep Strips I ordered when I got the DNA kit, and they are awesome. I've always had trouble sleeping and feel unnecessarily irritated with my husband for the fact that he's able to knock out on command and wake up cheerfully with or before his alarm clock the next morning. Now I know what he feels like as that's exactly what I've experienced the handful of times I've used a Sleep Strip. 

It looks, feels, and even tastes much like a Listerine strip.

Here's a picture of the back of the package.

_{^{Have a great day! I'll post more when I get my DNA results back.}}