Ever wonder why you train and you eat right but you’re not seeing that reflection in the mirror you want? This post is about results of my DNA test and how it’s given me – even a 34-year medical fitness expert and strength & conditioning coach– insight into exercise, nutrition, and recovery habits – that have in a very short time boosted my fitness level.
Get fit faster, in less time. That’s the dream for so many of my clients. Granted you may really enjoy exercise and like training but there’s a better chance that until you turn a corner on feeling better you aren’t quite there yet
Whether you are a woman who wants to reclaim her body or you are one who wants to see what her body is capable of in this second (and make-it-better) half, this is for you!
If you find yourself dealing with a chronic injury or one after the other and stuck in a rut repeating the same kind of exercise and nutrition habits without better results, this is for you too.
Before I dive in, I want to remind you who I am. I do love exercise. I wish I had more time to not have to “bookend” workouts with appointments and obligations. I do though. That’s just the moment I’m in and I choose it, so it’s OK! That said, if you don’t have the time to exercise, maybe don’t love it, this makes me a little more like you. I don’t love a lot of things about exercise right now: the shoving it in when I’ve got too many other things to do; the fact that it seems like a chore instead of a pleasure some times. I know and have for 36 years that I never regret it and always feel better/work better/am me better after. Even then I suppose I’m tied to doing rather than being, which… is an entire other post for another day.
I’ve studied exercise physiology, kinesiology, and hormones, and I’ve listened to myself for 34 years. (exercise & sport psychologists tend to be good at that) And I had a lot of things right. But there is more.
I’ve learned from a simple swab on the inside of my cheeks that either confirmed things I was doing already, informed me of things I should be doing, and suggested things that will make my 2019 the most fit year of my life.
Are you, by the way, interested in having your fittest year too? (Hop down to the bottom of the post!)
And since September when I began applying changes? I’ve lost a few pounds and enhanced my energy level… without much effort. (Oddly, sometimes I find myself thinking, huh… usually I’m tired about now… and I’m just not!)
Can you tell which one of these I share DNA with?
My DNA Test Results Confirmed
>>I “rise & rest early.”
Yes, yes, I do. Always have. I smile in fact when people tell me, “I’ve been up since 5:30 this morning…” or even, “I woke at 4 today…” because I’m like… and? I’ve always liked getting a head start on the day. On the flip side, I have been known to go to bed before it’s completely dark in summer.
>>My current supplements D3, Omega 3, Probiotics, C, and multivitamin of choice are right on target. They’re related to metabolism and stress so it makes sense for women in midlife to be aware of possible deficiencies.
>>I need a little more D (it comes up in several areas of my DNA results) so my habit of taking 3000 IU daily I’m actually bumping up during winter months. Though there’s ample sunshine here, I tend not to get out nearly as much in the winter so I’ll be missing D from sunshine.
>>I am predisposed to gluten sensitivity. This has helped me feel committed not crazy. Know what I mean? You have the suspicion you feel so much better without it but no confirmation on that …and its harder to follow through. Now it’s easy. I thought this for a long time and it will inevitably creep in because I don’t have Celiac I don’t have to be so careful, but I know now to ask and be more careful.
>>Carbs of choice for me (as for all women flipping 50) are important. For me there’s higher risk of obesity due to insulin response. Supplementing with Conjugated ALA supports insulin so I can keep an eye on a few things. If for example I had belly fat not budging in spite of quality sleep and exercise for instance, I would consider supplementing.
>The best way to enhance my fitness level is … endurance activity. So in spite of interval training benefits and anaerobic (weights) training, which science tells us balance hormones optimally (by negating negative effects of cortisol while working magic), I personally want to slide that to a smaller percentage of my exercise time. Longer bikes, hikes, runs and swims will do my body a fitter faster good. For someone who did a single sprint triathlon, two Olympic-distance tris, and then moved right on to Ironman distance and never looked back? This is no surprise.
>My sleep habits are right on target! Excusing myself early from parties is smart! I have a higher sensitivity to blue light. Since I am predisposed to a shorter sleep length and deep sleep (which was one big surprise my DNA results delivered: this confirms my habits make this no problem at all: win!) The blue light glasses I got my son for Christmas should likely be on my own list. Done.
>>Even though I deal with stress like a “warrior” and endurance exercise is my jam, I am predisposed to oxidative stress and more prone to ligament and tendon injury. What’s that tell me? Fit the yoga in girl. Keep up with strength training. Warm up and cool down like a boss. Doing hills? (hello, I live in the mountains) longer warm up and occasionally a drive to a flat is not silly, it’s smart. I also want to increase antioxidants in my life. Keep taking that vitamin C and collagen.
>>A high fat diet is not my best friend. For me there is an increased association of saturated fat and obesity. Along that thread high protein and more carbs (resistant starches and plant-based nutrition) will fill my energy needs. I’ve never had a problem with a higher carbohydrate diet as long as protein was also higher. The place where this resolves the most confusion is during longer training. I do better with a higher protein and carb combination than I do one too high in fat. Though I’ve experimented with shifting my ability to use fat at higher levels of intensity, my body’s preference is carb. A hike? Fats are fine. A long run or bike ride? I’m going to need carbs.
>>I have a predisposition for choline deficiency. Interestingly this is tied to liver enzyme levels.Last year mine were off for reasons we never really detected given my lifestyle doesn’t suggest anything that would contribute. Supplementing with choline however wasn’t suggested. I did stop drinking tap water which could have heavy metals in it, and used infrared sauna regularly (gladly!) I will keep tabs on my choline and liver enzymes and have this information to use if needed.
>>I’m more subject to oxidative stress. Taking conjugated Linoleic Acid (CLA) can benefit me in a few ways. Reducing oxidative stress I can decrease risk of injury. CLA also supports a decrease in body fat.
>My higher homocysteine levels revealed in my recent lab tests are genetic. I have less frustration now over why I would have these levels given my healthy habits. So I’m adding probiotics, folate, and Betaine HCL to my regime consistently to see if a focused effort for three months will reduce homocysteine (an inflammation marker).
>>A twice annually micronutrients test will be helpful to determine my levels in order to adjust my micronutrients. Since I already order a full panel of tests annually and this is such a simple daily habit to enhance lifetime health, I’m in. I’ll test again at the beginning of the year, adjust if needed, and retest in the summer.
>>I want to check my B vitamins, D levels, Omega fat ratios, and magnesium levels specifically.
The goal is to take supplements I need and eliminate those you don’t. It’s not a one and done kind of thing however, your body’s needs changes with activity, stress, rest in this integrated thing called life. Your body simply can’t have a thriving metabolism or balanced hormones if you’re not getting or absorbing micronutrients.
It’s two months since getting my results and implementing changes (or simply following through better with existing habits). I’ve lost a few pounds without really trying and my fitness level has improved, not measured from testing but in energy. So much energy.
I’m not done though. Beginning January 1, 2019 will be my fittest year. I’m committing to it and to myself. I want to see what difference a year of focused training makes at 54-55 on speed, VO2, body fat, lean muscle, and cholesterol, heart rate and of course, hormone levels.
I’ll assess my fitness, health, and wellness throughout the year, including hormones, micronutrients, VO2, body composition, and health markers so I can adjust as needed. I’ll be posting about it in so many ways, beginning January 1.
Want to join me and create your fittest year ever with me as your coach? Here’s how to get started.
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P.S.I hear your resistance because I’ve got it too. If you’re thinking this just sounds like a long list of supplements I have to take, it does. I think it’s fair to ask why we don’t question the increased toxic exposure we have, the increased pace of life, and decreased time to relax and yet still think we don’t need a little help from the positive side.
The elephant in the room… no one ever said to me, “I love taking supplements.” But I’ve heard hundreds of thousands of women say, “I like feeling good,” or “I want to feel good.” Testing helps you see what’s true right now about why you don’t feel as good as you could. Whether it’s a complete panel, micronutrients, food sensitivity, or it’s DNA or all of them, when you know better you do better.
Are you flipping this second half with me? I’d love to hear which tools (DNA testing, full lab panels, micronutrient testing, food sensitivity testing you’re using to stop guessing and get great results!)
Ready to Test? This Month it’s a great gift for yourself or someone else! Choose from GOLD, PLATINUM, or ELITE. Click here or the image to learn more about each. use code: genes for 20% off right now!! Includes a personalized results form and full session with me to go over recommendations. Limited time offer!