HOW IT WORKS
Why
This is probably the most important part of your transformation.
When you first meet with your My DNA Coach (MDC) accredited personal trainer, you’ll work together to identify precisely what you want to achieve. Crucially, your MDC PT will explore why that specific outcome matters so much to you. The first part of this is done on your application call, which you can do at anytime via the APPLY NOW button and is completely complimentary.
It’s vital that you are emotionally connected with the outcome, because a clear vision now will get you through the days when you could be tempted to give up. Getting this right is key to the success of your MDC Opti-Fitness Transformation Program™. Because by sharing your vision, your MDC PT will help you refocus along the journey, so you stay motivated every step of the way.
Genes
We’ll construct a health and fitness plan that’s scientifically designed for optimal results because it’s based on what make you who you are; your genes!
By taking a swab of your DNA for lab analysis, we will map your entire genetic blueprint. It’s fascinating how much this reveals about what makes you tick.
Your profile will reveal a huge amount, from which food groups suit you, to what type of exercise works best for you.
Mind
Is variety the spice of life, exercise wise? Or does routine help you to stay focused and centred. Do you like lots of information about why you're doing what you're doing? Or do you prefer to just get on with it?
To find out, we’ll ask you to take an online conative assessment. Because once we understand your natural instinct and talents, together with your modus operandi or ‘M.O’, we’ll know how best to engage with you.
Strategic Coaching
Once we’ve mapped your genes and mindset, we’ll construct a health and fitness plan that’s scientifically designed for optimal results. Your program will take into account:
- You M.O - harnessing drivers and addressing self-limiting beliefs
- The type of exercise that will take you to optimum fitness
-
Your nutrition program including:
- Foods to avoid
- Foods you need to meet the shortfalls identified in your DNA report
- If necessary, a supplement plan.
- Scientific evidence (rather than guesswork) about the foods you should avoid make it much easier to avoid temptation. You’ll find your future decisions about nutrition and exercise change forever.
A step by step strategy to transform your health & fitness
Getting in touch with what your body craves is transformative. We help you hear what your body has to say, by translating your test results into a personalized nutrition and training plan that guarantees results.
Our Opti-Fitness Transformation Program™ constructs a specific plan built on science, rather than guesswork. You’ll be guided by the hand through easy modules, as you transform the way you look, explode your energy and gain back the control you deserve. Finally an opportunity to to reconnect with the best version of yourself, leaving you fit enough to handle anything that life throws at you.
With both home and gym workouts carefully designed to match your natural endurance, recovery time and genetic injury risk, you’ll avoid being de-railed by doing a program which just isn’t right for you.
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Our science, your DNA
We are all different, and a part of this difference is as a result of our genetic profile.
Genetically, there are the differences that we all see, such as eye and hair colour, but there are also the differences we don’t see, how we metabolise nutrients for example, the way we deal with toxins, how well we react to different types of exercise – we all interact with the environment in our own unique way.
Genetically we are almost identical, but in each gene there are points of variation. The most common type of variation is a single base change at a particular position – this variation is called a Single Nucleotide Polymorphism, or SNP for short (pronounced ‘snip’).
It is in the combination of these tiny differences that we define our individuality, who we are.
But genes are not the whole picture, they don’t work alone and they don’t determine everything about us.
Genes interact with our environment – and modifying the environment modifies our “phenotype” – the way we are (e.g. a fair skinned person will only suffer from sunburn if she/he stays in the sun too long).
Because we have some control over our environment (in our case exercise and nutrition choices) we therefore can work to create the best phenotype for our lifestyle.
We focus our work specifically on these two realms of genetic science - Exercise Genomics & Nutrigenomics, with the aim of helping our customers train, eat and feel their best.
Learn more about the genes we test for
Angiotensin Converting Enzyme
ACE
Angiotensin I-converting enzyme is a small enzyme that plays an important role in blood pressure regulation and electrolyte balance. Its activity leads to blood vessel constriction and increased blood pressure. The variation tested is the Insertion (I)/Deletion (D) variation in which a piece of DNA is either present or deleted from the gene. – the I allele is associated with lower ACE activity. This is the most researched gene in relation to sporting performance.
DD
Power based training recommended. Good muscle growth expected from weight training and strength sports. Good muscle recovery. Ensure blood pressure is monitored during high intensity exercise. Effect increased in conjunction with AGT C-allele.
The D variation may increase sensitivity to refined carbohydrates and lead to reduced insulin sensitivity, this effect is aggravated in overweight individuals. The negative effects of the D variant on insulin sensitivity may be ameliorated by regular exercise.
ID
Mixture of power and endurance based training recommended.
The D variation may increase sensitivity to refined carbohydrates and lead to reduced insulin sensitivity, this effect is aggravated in overweight individuals. The negative effects of the D variant on insulin sensitivity may be ameliorated by regular exercise.
II
Endurance sports and high repetition weight training programmes recommended. Carriers have an increased volume of slow twitch muscle fibres and have greater aerobic efficiency and VO2max.
The I allele is associated with lower ACE activity which is not associated with increased sensitivity to refined carbohydrates.
Alpha Actinin 3
ACTN3
Associated with major structural component of the fast twitch fibres of skeletal muscles. Only present in fast twitch muscle fibres.
CC
Strength, speed and power gene combination (found in sprint athletes). Likely to increase benefit from explosive style training.
CT
Expected to be good at strength, speed and power activities, but less so than RR.
TT
Not associated with power. More frequent in endurance athletes and very rare in elite power athletes.
Angiotensinogen
AGT
Associated with vasoconstriction and blood pressure control.
CC
Associated with power, strength and speed sports. Carriers may achieve a higher than average physical improvement in strength, speed and power with training programmes. Carriers can have a greater susceptibility to high blood pressure and left ventricular hypertrophy. Monitor heart rate and adapt length of strenuous activity. Effect increased in carriers of ACE D allele.
CT
A more moderate form of CC: a power-based combination and susceptibility to high blood pressure and left ventricular hypertrophy, but not as much as CC.
TT
Not associated with power or endurance. Fewer problems with blood pressure, in fact regular exercise has been reported to have long term positive effects on age-related blood pressure.
Interleukin-6 - a pro- inflammatory cytokine
IL-6
Stimulates the immune response to training and is involved in the inflammatory repair process.
GG
Associated with lower levels of inflammation after hard training sessions, leading to quicker recovery times. This genotype has been independently associated with performance in power sports.
GC
May experience moderately increased levels of inflammation after strenuous exercise. A longer rest period between training sessions may be required compared to GG.
CC
May experience higher levels of inflammation after strenuous exercise. A longer rest period between training sessions may be required compared to GG.
Thyrotrophin Releasing Hormone Receptor
TRHR
Associated with regulatiion of the metabolic rate, mobilisation of fuels during exercise and also growth of lean body tissue.
CC
CC homozygotes are more likely to achieve favourable improvements in lean body mass and muscle growth with strength training programmes.
CA
CA and AA genotypes comprise >90% of the population and not associated with specific contributions to lean body mass and muscle strength.
AA
CA and AA genotypes comprise >90% of the population and not associated with specific contributions to lean body mass and muscle strength.
Adrenoceptor Beta 2
ADRB2 (Arg16Gly)
Beta(2)-adrenergic receptors are expressed throughout the body and serve as receptors for the natural stimulant hormones called catecholamines epinephrine (adrenaline) and norepinephrine. The polymorphisms tested result in amino acid changes, which affect the activity of the receptor and alter the response to these hormones. Beta- adrenergic receptors are found in fat cells, liver and skeletal muscle where they are involved in fat mobilization, blood glucose levels and in vasodilation.
AG
A more moderate form of AA: an endurance-based combination with good increases in VO2max, but not as much as AA.
In studies, the Gly16 allele was associated with weight gain after dieting, especially when saturated fats are high. May benefit from higher intensity of exercise for fat loss.
GG
Likely to be less responsive to endurance training, although they may have a slightly quicker recovery from exercise.
In studies, the Gly16 allele was associated with weight gain after dieting, especially when saturated fats are high. May benefit from higher intensity of exercise for fat loss.
AA
Not associated with increased sensitivity to saturated fats.
Reports from studies include: Likely to respond well to endurance training, including good increases in VO2max. Good blood pressure responses to aerobic exercise. May have a slightly slower recovery from exercise.
Adrenoceptor Beta 2
ADRB2 (Gln27Glu)
Beta(2)-adrenergic receptors are expressed throughout the body and serve as receptors for the natural stimulant hormones called catecholamines epinephrine (adrenaline) and norepinephrine. The polymorphisms tested result in amino acid changes, which affect the activity of the receptor and alter the response to these hormones. Beta- adrenergic receptors are found in fat cells, liver and skeletal muscle where they are involved in fat mobilization, blood glucose levels and in vasodilation.
CG
A more moderate form of CC: an endurance-based combination with moderate fat burning responses to exercise.
The presence of the Glu27 variant contributes to increased sensitivity to refined carbohydrates. The Glu27 allele is linked to increased fat accumulation especially visceral fat in women. May benefit from higher intensity of exercise for fat loss. Effects are more pronounced in Glu-Glu homozygotes.
GG
Contributes to a reduced response to endurance training. Associated with an increased sensitivity to refined carbohydrates, may benefit from reduction.
The presence of the Glu27 variant contributes to increased sensitivity to refined carbohydrates. The Glu27 allele is linked to increased fat accumulation especially visceral fat in women. May benefit from higher intensity of exercise for fat loss. Effects are more pronounced in Glu-Glu homozygotes.
CC
Contributes to positive response to endurance training, including good increases in VO2max. With regards to weight management, studies show increased fat oxidation with exercise.
This genotype is not associated with increased sensitivity to refined carbohydrates or fats.
Adrenoceptor Beta 3
ADRB3
Beta (3)-adrenergic receptors are located mainly in adipose tissue and they play a key role in energy metabolism being involved in the regulation of lipolysis (fat breakdown) and thermogenesis (process of heat generation using fat for energy). The polymorphism tested results in an amino acid change from tryptophan (Trp) to Arginine (Arg) and the Arg version is associated with lower fat breakdown activity. Some studies have shown that the Arg allele is associated with a high BMI and that Arg allele carriers have more difficulty losing weight under standard weight loss diet & exercise protocols. The Arg allele has also been shown in studies to be linked to more rapid weight gain following dieting
CC
The Agr64 variant is associated with reduced lipolysis (fat cell breakdown) and is associated with higher BMI with increased energy intake especially for fats. This variant is also associated with a reduced sensitivity to exercise and more intense exercise may be needed to have the same effect as typical intensity for carriers of the Trp64 variant. Effects more pronounced in CC (Arg-Arg) homozygotes
CT
The Agr64 variant is associated with reduced lipolysis (fat cell breakdown) and is associated with higher BMI with increased energy intake especially for fats. This variant is also associated with a reduced sensitivity to exercise and more intense exercise may be needed to have the same effect as typical intensity for carriers of the Trp64 variant. Effects more pronounced in CC (Arg-Arg) homozygotes
TT
Associated with normal fat sensitivity and exercise.
Peroxisome Proliferator-Activated Receptor Alpha
PPARA
Regulates genes responsible for skeletal and heart muscle fatty acid oxidation and is a main regulator of energy metabolism.
GG
G allele is associated with endurance sports. May have higher levels of slow twitch muscle fibres. These carriers may increase fatty acid mobilisation with training.
GC
Associated with both power and endurance attributes.
CC
Associated with lower amounts of PPARA expression which may contribute to increases in response to power training. Greater susceptibility to high blood pressure, which should be monitored.
Peroxisome Proliferator-Activated Receptor Gamma Coactivator-1
PPARGC1A
Associated with the regulation of energy homeostasis, including production of mitochondria, fat and carbohydrate burning and conversion of muscle fibres to slow twitch type.
AA
In various studies the A (Serine) allele has been associated with lower VO2max, endurance performance and exercise efficiency.
AG
In various studies the A (Serine) allele has been associated with lower VO2max, endurance performance and exercise efficiency.
GG
Contributes to positive responses to endurance training and activity.
Collagen 1 Alpha 1
COL1A1
Associated with vasodilation, blood pressure control, efficiency of muscular contraction and cell hydration.
CC
Contributes to reduced response to endurance training and should make sure they stay sufficiently hydrated during endurance activities.
CT
A more moderate form of TT: an endurance-based combination with good muscular efficiency and cell hydration, but not as much as TT.
TT
Contributes to positive response to endurance training. Positive for increased muscle efficiency especially in conjunction with ACE I-allele. This genotype is more frequent in endurance athletes.
Collagen 5 Alpha 1
COL5A1
Associated with Alpha-1 chain of type V collagen.
CC
No specific impact of this genotype on either power or endurance performance.
Associated in various studies with moderately reduced risk of tendinopathies and linked to better range of motion (ROM).
CT
No specific impact of this genotype on either power or endurance performance.
Studies reported T-allele contribution to moderate increased risk of tendinopathies.
TT
In studies of triathletes TT genotype was associated with better endurance running. But T allele also associated with increased risk of tendinopathy, see below.
Studies reported T-allele contribution to moderate increased risk of tendinopathies.
Glutathione S-transferase M1 and T1
GSTM1, GSTT1
Associated with the removal of toxins, metabolic by-products, and free radicals created during the detoxification process.
I
I allele = 'insertion' the gene is present in full and functioning normally.
D
D = 'deletion' a part of the gene is missing rendering the whole non-functional and no protein is made. The absence of this enzyme can lead to greater levels of free radicals, increased fatigue and slower recovery from exercise. Your body has other enzymes that assist in these detoxification processes. Studies have shown that consuming cruciferous vegetables such as broccoli, cauliflower and other members of the cabbage family can promote the activity of these enzymes.
Apolipoprotein A-II
APOA2
Apolipoprotein A-II is a component of HDL particles where it is the second most abundant protein – its exact function though is not yet known but it is associated with obesity risk and type of food intake. The SNP tested is in the promoter of the gene so may affect levels of the protein. Studies repeated in several ethnic groups showed that the genetic variation can affect BMI but only when saturated fat in the diet is high.
CC
In high saturated fat diets, BMI is reported to be significantly higher in CC homozygote individuals, indicating a heightened sensitivity to saturated fat.
CT
CT and TT genotypes are not associated with increased BMI in the presence of higher levels of saturated fat consumption.
TT
CT and TT genotypes are not associated with increased BMI in the presence of higher levels of saturated fat consumption.
Fatty Acid Binding Protein 2
FABP2
This protein is found only in cells of the small intestine, the main site for fat absorption and FABP2 is involved in the uptake and transport of both saturated and unsaturated fatty acids. The polymorphism tested for causes an amino acid change from Alanine to Threonine at position 54 in the protein sequence and this version has a two-fold higher affinity for long-chain fatty acids. The Thr54 version is associated with increased fat oxidation and studies have shown that Thr54 may increase fat uptake in the small intestine – for example, it has been shown that after a fatty meal the levels of triglycerides in the blood are higher in Thr/Thr individuals. The Thr allele has also been linked to higher levels of total cholesterol & LDL cholesterol and lower levels HDL (so called “good” cholesterol).
GG
This genotype is not associated with increased sensitivity to saturated fats or refined carbohydrates.
GA
A single copy of the Thr allele associated with a moderately increased sensitivity to saturated fats. Also contributes to increased refined carb sensitivity.
AA
Two copies of the Thr allele in the FABP2 is associated with significantly increased sensitivity to saturated fats. Also contributes to increased refined carb sensitivity.
Fat Mass And Obesity Associated
FTO
FTO is a protein that is associated with fat mass and obesity in both adults and children. Its function has not been completely determined yet. It is an alpha-ketoglutarate-dependent deoxygenase enzyme that repairs alkylated DNA and RNA by oxidative demethylation. Activity appears to be affected by eating and fasting. The enzyme is particularly active in areas of the brain that are associated with eating behaviour
AA
AA is associated with significantly increased sensitivity to fats. Also may benefit from increased levels and intensity of physical activity.
AT
AT is associated with moderately increased sensitivity to fats. Also may benefit from increased levels and intensity of physical activity.
TT
TT is not associated with increased sensitivity to fats. Does not increase exercise intensity level requirement.
Peroxisome Proliferator-Activated Receptor Gamma
PPARG
This long named protein is a receptor found in the cell nucleus – PPARG is important in the formation and development of adipocytes (fat cells). As a nuclear receptor when certain molecules bind to it (e.g. prostaglandins) it can itself bind directly to DNA and influence the expression of specific genes. In this way it regulates fatty acid storage and glucose metabolism. The SNP tested changes the amino acid at position 12 in the protein from Proline to Alanine, and the Ala version has a reduced affinity for target genes, this means it binds to them less strongly and has a reduced effect on their expression. The Ala form seems to have a protective effect against higher BMI and also reduced insulin sensitivity, but only under certain conditions.
CC
Individuals with the Pro/Pro genotype are likely to be more sensitive to negative effects of fats and refined carbohydrates in the diet and to a sedentary lifestyle. It has also been reported that higher proportions of PUFA and/or MUFA (poly & mono- unsaturated fats) in the diet compared to saturated fats is linked to a lower BMI
CG
ProAla is not associated with increased sensitivity to refined carbohydrates or saturated fats.
GG
AlaAla is not associated with increased sensitivity to refined carbohydrates or saturated fats.
Transcription Factor 7-Like 2
TCF7L2
TCF7L2 is a transcription factor (a protein which binds to DNA and affects the expression of genes and the amount of various proteins produced) – it affects a variety of genes. It has not been fully characterised but the protein has been implicated in blood glucose homeostasis and the SNP tested affects insulin sensitivity. The polymorphism has also been shown to affect weight loss according to diet type with the TT homozygotes responding poorly to high fat/low carb diets. The T allele may also make weight loss harder with standard diet & exercise protocols and it is associated with increased weight gain after dieting. While the T allele, and in particular the TT genotype is linked to negative insulin/glucose balance the good news is that these effects can be neutralised by the correct diet, reducing weight if overweight and regular exercise.
CC
CC does not increase sensitivity to refined carbohydrates or saturated fats. Not associated with increased exercise indications.
CT
CT indicates a reduction in refined carbohydrates and an increase in fibre can be important in weight loss. One copy of the T allele is associated with a moderately increased fat sensitivity especially to saturated fats. Increased intensity exercise may be more beneficial.
TT
TT indicates a reduction in refined carbohydrates and an increase in fibre can be important in weight loss. TT is associated with significantly increased fat sensitivity especially to saturated fats. Increased intensity exercise may be more beneficial.
Vitamin D Receptor (Taq 1)
VDR
Associated with Vitamin D3 levels in the blood. Vitamin D3 is involved in maintaining appropriate calcium and phosphorous levels in the blood and providing immune support.
CC
Carriers may achieve favourable muscle growth and bone density with strength training programmes. Studies have associated this genotype with higher glucose levels in sedentary individuals and exercise was shown to normalise this.
CT
A more moderate form of CC.
TT
Associated with normal responses to exercise.
C-Reactive Protein
CRP
Associated with an acute phase protein which rises in response to inflammation in the body. High CRP is assoc with low VO2MAX. Diet and physical activity can reduce CRP levels (although intense exercise can cause short term local increases in CRP). It is stimulated by IL-6 and is often used as a marker for inflammation in blood tests.
AA
Associated with lower levels of CRP which is associated with better VO2max response to training.
Associated with lower levels of inflammation after hard training sessions, leading to quicker recovery times.
AG
Intermediate CRP levels and some benefits in VO2max response to training.
May experience moderately increased levels of inflammation after strenuous exercise. A longer rest period between training sessions may be required compared to AA.
GG
May experience higher levels of inflammation (and CRP) after strenuous exercise. A longer rest period between training sessions may be required compared to AA.
Vascular Endothelial Growth Factor
VEGF
Associated with new blood vessel growth to support exercise activities. Regular exercise and progressive training programmes can create a 4-fold increase in levels of VEGF.
GG
Contributes to a lower response to endurance training (overall response of an individual will depend on the combined effects of several genes).
GC
Moderate form of CC: an endurance-based combination with good muscular efficiency, but not as much as CC.
CC
Likely to respond well to endurance training. C-allele carriers produce a greater amount of VEGF. Good muscle efficiency and VO2max, and can potentially adjust well to altitude training.
Growth Differentiation Factor 5
GDF5
Associated with a bone morphogenetic protein involved in joint formation, and with the Central Nervous System expression and the healing of skeletal, joint and soft tissues.
CC
No increased tendinopathy risk associated with this genotype.
CT
Moderately raised risk of tendinopathy and osteoarthritis. Undertake prehabilitative exercises relevant to the sport and consider nutritional support for connective tissue.
TT
Increased risk of tendinopathy and osteoarthritis. Undertake prehabilitative exercises relevant to the sport and consider nutritional support for connective tissue.
Glutathione S-transferase M1 and T1
GSTM1, GSTT1
Associated with the removal of toxins, metabolic by-products, and free radicals created during the detoxification process.
I
I allele = 'insertion' the gene is present in full and functioning normally.
D
D = 'deletion' a part of the gene is missing rendering the whole non-functional and no protein is made. The absence of this enzyme can lead to greater levels of free radicals, increased fatigue and slower recovery from exercise. Your body has other enzymes that assist in these detoxification processes. Studies have shown that consuming cruciferous vegetables such as broccoli, cauliflower and other members of the cabbage family can promote the activity of these enzymes.
How we select the genes
1. Search
We search through all the published literature from many hundreds of scientific studies for candidate genes.
2. Sort
We then sort the candidate papers and rank according to applicable relevance, looking for a good sample size, a reputable journal and evidence of gene x environment interaction.
3. Establish
Our Scientific Advisory Board establish the scientific validity of the gene x environment interaction and its link to to personal fitness and nutrition utility.
4. Include
The board then present their findings to include in the reports only once the evidence is clear regarding an easily modifiable gene x environment interaction with a positive outcome, and that this effect is shown in multiple studies.
The studies behind the science
We use hundreds of studies to bring you the genetic information in the report. Take a look below at some of our reference papers to give you an insight into the world of exercise and nutrigenomics.
- Genes, athlete status and training - an overview
- Genetic risk factors for musculoskeletal soft tissue injuries
- Variants within the COL5A1 gene are associated with Achilles tendinopathy in two populations
- Genetic research in modern sport
- Genetic influence on athletic performance
- The BASES expert statement on genetic research and testing in sport and exercise science
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