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Official fitness DNA analysis and testing site, specializing in nutrition and weight loss to get you in better shape.

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Genes we analyze ::

ACE :: A gene for endurance

ACTN3 :: A gene for speed

ACVR1B :: A gene for muscle strength

ADRB2_1 :: A gene for adrenaline signalling

ADRB2_2 :: A gene for adrenaline signalling

AGT :: A gene for blood pressure regulation

AKT1 :: A gene associated with aerobic exercise response

AMPD1 :: A gene for energy production

APOA2 :: A gene for response to saturated fat intake

APOA5 :: A gene for blood triglyceride levels

BDKRB2 :: A gene for vascular function

CKM :: A gene related to muscle energy

CLOCK :: A gene affecting sleep cycle

CNTF :: A gene for nerve activity

CYP1A2 :: A gene for caffeine metabolism

ESR1 :: A gene for testosterone levels

FOLATE :: Genes that impact homocysteine levels

FTO :: A gene for appetite

HERC2 :: A gene for eye colour

HIF1A :: A gene for response to low oxygen

IGF1 :: A gene for regular growth/development

IGF1_2 :: A gene for normal growth/development

IGFBP3 :: A gene for regulating normal growth / development

IL15RA :: A gene for muscle volume

IL6 :: A gene for inflammation and recovery

IL6R :: A gene for regulating IL6 activity

LCT :: A gene for lactose tolerance

MCT1 :: A gene for fatigue

MSTN :: A gene for hypertrophy

MSTNRARE :: A gene for unusual muscle size and strength

NOS3 :: A gene for blood flow

PGC1A :: A gene for aerobic capacity

PPARA :: A gene for fat burning

PPARG :: A gene associated with fat and carb processing

SHBG1 :: A gene for testosterone levels

SHBG2 :: A gene for testosterone levels

TESTOSTERONE :: Genes for testosterone levels

UCP2 :: A gene for metabolism

UCP3 :: A gene for metabolism

VEGFA :: A gene for blood vessel formation

VDR :: A gene for vitamin D processing / activation

UCP1 :: A gene for metabolism

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Finnish Skier Eero Mantyranta and His Favourable Genetics ::

Our friend David Epstein, author of the awesome book The Sports Gene - What Makes The Perfect Athlete, and award winning senior writer at Sports Illustrated, has just had a fantastic publication with National Geographic centered around the athlete Eero Mäntyranta.

Interested in the Potential for Super Humans? Meet Liam Hoekstra! ::

This is Liam Hoekstra, who, at 3 years old, is pictured below throwing around 5 Ib dumbbells. In 2009, he was thought to be the world's strongest toddler, but he’s no ordinary child! Liam Hoekstra a young man with Myostatin gene mutations. Read more in this interesting article from Dr. Dan Reardon, the CEO and fouder of Fitnessgenes.

What is High Intensity Interval Training – HIIT ::

At FitnessGenes™, High Intensity Interval Training (HIIT) is part of our Genetic Training System program. However, with this fairly new and alternative exercise technique that has been growing in popularity over recent years. What exactly is HIIT?

Is The Cold Really Worth It? ::

Many of you may have seen news stories of your favourite sports star taking ice baths after a gruelling competition or workout and thought that this may be something you could use to maximise your own gym results. Well, now there is good evidence that turning your lips turn blue using these techniques could actually yield better results! Curious to find out how? Then read on...

A Mis-Diagnosis Plus Ice Cream Equals One Mega Sized Gut! ::

If Only He Knew His Lactose Gene Result!

Mighty mouse lives... well genetically created that is! ::

Well actually, Mighty Mouse was genetically created by Professor Richard Hanson in Cleveland a few years ago! Professor Hanson studied the role of the cytosolic form of phosphoenolpyruvate carboxykinase (PEPCK-C) in skeletal muscle. PEPCK-Cmus mice were created by introducing the cDNA for the enzyme, linked to the human alpha-skeletal actin gene promoter, into their germ line

FitnessGenes™ (previously MuscleGenes) in Forbes Magazine - The DNA of Pivot ::

How a DNA art startup spawned an entirely new company selling gene-based health and wellness assessments to bodybuilders For proof that the path of an entrepreneur is rarely straight, just ask Dr. Samantha Decombel. In three short years, the Oxford-based scientist has gone from working in a lab and lecturing on evolutionary and conservation genetics to launching PlayDNA, a company that turns individuals’ DNA into custom art and home décor. That shift alone would be notable enough for someone trained in a field where academia dominates, but Decombel is hard at work on yet another pivot. This time, body builders are the target. It’s a progression that’s surprising even to Decombel.

FitnessGenes™ (previously MuscleGenes) in Men’s Fitness Magazine December 2013 ::

Have you hit the genetic jackpot? Scientists have discovered the genes that make some people better at sport. So is the potential for Olympic glory lurking in your DNA? MF investigates.

The mysteries of lactose tolerance, the favourable mutation! ::

Every man and his dog believes they are lactose intolerant, but let’s get to the science! Lactose is a sugar found in milk and dairy produce, and is normally broken down by an enzyme called lactase. Lactase is produced in the lining of the small intestine.

FitnessGenes - the world’s fastest growing fitness DNA testing company - receives Innovate UK grant funding to combat obesity ::

FitnessGenes won £228k of Smart scheme funding from Innovate UK, the UK’s innovation agency (formerly the Technology Strategy Board). FitnessGenes is an Oxfordshire-based research lab producing DNA-based fitness advice that helps people to get into the best shape of their lives through gene-specific diet and exercise recommendations. Prof Jean-Baptiste Cazier, Director of the new Centre for Computational Biology at the University of Birmingham (UK), will be aiding the team with bioinformatics expertise.

Top-3-Fundamental-gym-mistakes-beginners-make-are-these-slowing-your-gains-1 ::

ONE THING I GET ASKED A LOT IS ‘WHAT IS THE NUMBER ONE THING I CAN DO TO GET BETTER RESULTS?’

The 5 Little-Known Reasons Why Coconut Water Is NOT All That! ::

Natural, low in fat, and promises to rehydrate you more efficiently than water. Coconut water is the latest health craze to sweep the nation and it seems that you cant walk into a gym at the moment without spotting a few enthusiasts with a blue and green carton where their water bottle used to be.

11 Reasons Why People Are WRONG About Whey Protein! ::

Whey is a mixture of proteins isolated from the liquid material created as a by-product of cheese production. It’s a natural product so is certainly not something that anyone should fear. Whey protein has the following researched health benefits:

The #1 Reason To Listen To Mark Gilbert When It Comes To Pre Workout Supplements ::

The #1 reason to listen to Mark Gilbert when it comes to pre-workouts is that he designed them!

Organic Food Evangelists Need To Read This! ::

OK, I’ve been saying this for years and so I’m going to resist the urge to be humble and have one of my ‘I told you so’ moments, which I’ve had in the past with high-protein diets, meat, the MMR vaccine, creatine, etc., etc. …

Mean Dirty Fructose – Or Media Hype? ::

Fructose is a controversial sugar, and many writers have blamed it for the obesity epidemic because it is even sweeter than regular table sugar (sucrose) and it doesn’t send the same fullness signal to the brain, as compared to glucose, so may promote greater cravings for food. These writers point out it has become more prevalent in our diet at the same time as the growing obesity epidemic and has been associated with poor insulin function.

STOP! You’ve Been Mis-Informed About Insulin Yet Again! ::

Busting one set of insulin myths clearly wasn’t enough for our fitness expert Mark Gilbert, so he’s returned to lift the lid on a second set of rumours surrounding the peptide hormone.

Good Calcium Intake But Bones Still Crumbly? Here’s Why! ::

Micronutrients are the small (‘micro’) vitamins, minerals, and trace elements which we must obtain in our diets to maintain health and life itself. They are used as raw material in the body to assist the many biological reactions which comprise our metabolism.

4 Essential Reasons Why You Should Be Boosting Your Nitric Oxide Levels! ::

The most crucial hormones when it comes to bodybuilding. Getting the levels of these hormones within optimal ranges is a key consideration for recovering from exercise, building muscle, and burning fat...

3 Things You Need To Know About HIIT And Is HIIT Legit? ::

We get so many questions about HIIT; it’s probably one of the most popular topics. I suppose that could be because Mark and I, along with Dr Jim Stoppani, wrote one of the leading HIIT books in the industry.

Understanding Your Fitness Genetics – By Dr. Stuart Grice ::

We all want to perform at the peak of our physical ability. Yet for each of us there is a limit to our capacity to perform a particular physical exercise. These limits are set by two main factors: our ENVIRONMENT and our GENETICS.

Adventures in mountain genetics – By Jelena ::

My name is Jelena, I’m a genetics researcher at Cambridge University, and this summer I’m about to climb Kilimanjaro for the very first time. Now, you wouldn’t think those last two things are related. But as a professional geek, I couldn’t resist researching the health background of the trip before signing up.

Genes and Drug Testing ::

What if we told you that a significant number of people have a certain gene type (a version of an ‘insertion/deletion’ genotype) that would allow them to beat a drug test? Well, it’s true!...

FitnessGenes™ CEO Dr Dan Reardon and the Iron Addict, Mike Rashid discussing Mike’s gene results ::

Check out this fantastic video between FitnessGenes™ CEO Dr. Dan Reardon, and the absolutely phenomenal Mike Rashid. This is an in-depth discussion where they talk about Mike’s MuscleGenes results.

What’s the deal with Myostatin and FitnessGenes™? ::

As you may be aware, at FitnessGenes™ we constantly update our research and add new genes that we feel will add value to the information we provide. So let’s look at one of the new genes we analyse...

Using genetics to find future Olympians… Was this inevitable? ::

We have long known that people would start to become curious about the potential to use genetics testing to identify genetically gifted youngsters who could be nurtured as potential Olympians...

Natural Athletic Ability of African Americans ::

Here at FitnessGenes™, it’s the detail of theories that interests us, and we believe this is a phenomenal example of philosophy, hypothesis, and science. But first, a little history.

how-to-take-a-fitnessgenes-dna-swab-by-dr-dan-reardon ::

This is a brief video explaining how to take a FitnessGene DNA test.

How do different dietary fats affect our genes? ::

At FitnessGenes™, we are constantly and tirelessly scouring the scientific literature for research showing any effect of changes in diet, exercise activity, or supplements on genes or on any trait that is known to be affected by our genes.

Collections of genes and how they allow an organism to adapt to different diets ::

This is a really interesting piece of research published this month in Cell Metabolism. Sean Curran and Shanshan Pang identify a collection of genes that allow an organism to adapt to different diets and show that, without them, even minor tweaks to diet can cause premature ageing and death.

An introduction to MuscleGenes from Dan Reardon ::

In this video, I talk you through what MuscleGenes actually is!

“This structure has novel features which are of considerable biological interest” ::

In April 1953, this sentence appeared in the scientific paper where James Watson and Francis Crick presented the structure of the DNA helix, the molecule that carries genetic information from one generation to the other: that is the discovery of DNA!

introducing-the-apoa5-with-dr-nathan-west ::

Dr Nathan West tells us of the importance of the latest FitnessGenes release, and why some of us should be revising our nutrition in light of this new research.

dr-sam-appears-on-this-morning ::

FitnessGenes Co-Founder Dr Samantha Decombel appears on national TV after her European Commission fight goes viral.

pleuni-joins-fitnessgenes ::

Our in-house research team continues to grow with our latest PhD addition.

introducing-vegfa ::

In the final gene release of 2015, Dr Ying Zheng gives us an introduction into the endurance related gene VEGFA. Discover what effect each variation of this gene has on training, before heading to the members area to check your own result!

FitnessGenes Launches Affiliate Program ::

London based Personal Trainer Tom Neal has become the first official FitnessGenes Affiliate, as we launch our partnership program. Read his take on Fitness DNA testing, and why he believes working with FitnessGenes will benefit his clients.

Epigenetics-with-Dr-Samantha-Decombel ::

FitnessGenes CSO Dr Samantha Decombel discusses the topic of Epigenetics, and explains why it is vital to consider their impact when constructing your genetic profile.

introducing-akt1-with-geraldine-campbell ::

This week's gene release focuses again on responses to aerobic training, and how your AKT1 result can affect your maximum oxygen intake. Sport Scientist Geraldine Campbell introduces this gene, and explains the science behind each variation.

dr-dan-rescues-injured-hiker ::

FitnessGenes CEO Dan Reardon made national headlines this New Year by carrying an injured man more than 2 miles to safety whilst out hiking.

Boost Your Muscle Gains With Scott Herman's Genetic Workout System! ::

As we launch our partner series, Scott Herman has designed an 8 week genetically tailored muscle-building plan, exclusively for FitnessGenes customers.

introducing-mct1-with-geraldine-campbell ::

MCT1 is a key gene is the removal of Lactic Acid and in offsetting muscular fatigue. In this blog post, FitnessGenes Sport Scientist Geraldine Campbell details the role of MCT in removing lactic acid and explains the key difference between the 3 genotypes.

understanding-tempo ::

From the FitnessGenes training team, Paul Rose explains why knowing your optimal tempo might be the key to achieving your fitness goal.

dr-dan-appears-on-the-doctors ::

FitnessGenes CEO Dr Dan made his US daytime TV debut this week as he appeared alongside 'America's Medical Dream Team' on The Doctors. Whilst the show airs in early February, you can hear exclusively about his experience here!

introducing-ckm-with-dr-pleuni-hoojiman ::

Your personal creatine kinase activity level can influence which energy system you utilize during exercise, and even how well you respond to different training types. Dr Pleuni Hooijman introduces the gene that regulates creatine kinase activity, and explains how your CKM variation can help indicate whether you are a endurance or power based athlete.

lct-and-vegan-protein ::

2016 has seen a rise in the number of people sourcing their protein from vegan products, as they don't contain lactose. So could this diet be right for you? The answer may be hidden in your FitnessGenes results.

personlized-medicine-review ::

Personalized medicine is seen as the next big step in health and wellness, and a recent “Stuff You Should Know” podcast on the topic prompted us at FitnessGenes to consider the similarities between personalized medicine and personalized exercise. Read our take on the podcast here.

PT-ME join the FitnessGenes Affiliate Program ::

High Wycombe based personal training service PT-ME have become the latest addition to the FitnessGenes Affiliate Program. Hear how they will be using the FitnessGenes DNA Analysis to improve their service, and how you can join the program too.

tac-joins-the-fitnessgenes-affiliate-program ::

Oxfordshire’s premium strength and conditioning facility ‘The Athlete Centre’ have added their name to the FitnessGenes Affiliate Program. The centre, which specialises in CrossFit and Strength training, will be using their client’s results to help them ‘train like a pro’.

energy-systems-used-during-exercise ::

In her latest science post, Dr Pleuni Hooijman continues from last week's CKM gene release by explaining the 3 energy systems at work during exercise: the Phosphagen System, Glycolysis and Oxidative Phosphorylation. So when is each energy system utalized? And what are their benefits and limitations? Read more to discover the science behind energy production.

scott-herman-fitnessgenes-results ::

Fitness expert and YouTube star Scott Herman writes his first guest blog post for FitnessGenes, as he discusses his own personal results, and how he's used them to fine tune his training. How do you and Scott compare? Read more to find out!

oxidative-stress ::

Oxidative stress is an essential body function, but too much can onset disease states such as obesity and diabetes. So what is oxidative stress, and how can we maintain healthy levels? Sport Scientist Geraldine Campbell answers these questions and more in the latest blog from the FitnessGenes science team.

tri-swim-coaching-join-fitnessgenes-affiliate-program ::

Swimming, open water and triathlon coaching specialists Tri Swim Coaching have partnered with FitnessGenes to create personlalised training plans for their athletes. Tri Swim Coaching is run by Annie Oberlin-Harris and partner Ali Hollest.

cardiorespiratory-endurance-and-vo2-max ::

As much as 47% of the variation between individual's VO2 Max can be attributed to genetics. So which genes influence your capacity, and how can you improve your maximum uptake? Dr Pleuni Hooijman explains the science in her latest blog post.

Saturated Fat & Genetics ::

In response to recent research carried out by the FitnessGenes science team when designing our new genetically tailored nutritional recommendations, Dr Nathan West addresses the saturated fat debate, and explains how your individual genotype can influence how much you should be consuming.

igf1-and-increased-muscle-growth ::

Tying in with this week’s gene releases, we introduce the variants IGF1 and IGF1_2, which affect the circulating levels of the IGF1 protein. This protein influences muscle growth and strength, but which variations are seen as an athletic advantage?

ucp3-fatty-acid-metabolism ::

The second gene in the UCP family to be released by the FitnessGenes science team. Learn all about UCP3 and its traits in this weeks blog. What is the gene's function, and which variation provides an advantage for endurance athletes? Find out before checking your own UCP3 result!

il6-inflamation-and-recovery ::

This week’s ‘Gene of the Week’ features the newly released IL6 – a gene for Cytokine Response. The IL6 signalling molecule influences levels of inflammation and recovery rate, but which variation is beneficial for power athletes? Read this week’s blog to discover all the variations of this gene, and their effects on exercise.

nos3 ::

Nitric Oxide supplements are widely used in fitness to help blood flow, assist in nutrient delivery and boost athletic performance. But research has shown that your individual NOS3 gene variation can affect how much Nitric Oxide you naturally produce. Discover the differences between the three NOS3 variations and the strategies you can adopt to increase NO production in this week's science blog.

Why Go Vegan? ::

Have you ever considered cutting all animal products from your diet? Maybe you've already adopted the lifestyle! Either way the popularity of Veganism doesn't appear to be slowing down. Nicola Hanson takes a look into the matter, to discusses the benefits and challenges of going vegan.

A Simple Method To Smash Your Fitness Goals ::

Are you struggling to accomplish those fitness targets you set at the beginning of the year? Discover how using one simple method when setting your fitness goals can help improve your overall performance and results.

HIF1A, Altitude and Aerobic Response ::

Training at altitude is a key practise for any elite endurance athlete. Research has shown that your HIF1A genotype can affect how well you respond to exercising in levels of limited oxygen. Discover the physiological benefits of altitude training, and which gene variation responds to it best in this science blog.

featured-trainer-harold-tackie ::

Meet Harold Tackie, one of the latest additions to the FitnessGenes Affiliate Program. Harold had his DNA tested by some time ago, and he will be working with the FitnessGenes training team, to ensure his clients can benefit from the insight we provide, and help them to achieve their personal best.

preston-wood ::

Meet Preston Wood – Coach, athlete, performance specialist, founder of unyieldingly.com, and frequent blogger of all things fitness, nutrition and mind. After taking the FitnessGenes DNA Analysis test to benefit his own training, Preston is now working with his clients DNA to help them become genetically upgraded too.

Featured Gene: AMPD1 ::

Of all the genes we test for at FitnessGenes, there are a handful of variations that are extremely rare. One of these is the AA variation of AMPD1 – a gene associated with energy production. So what role does AMPD1 play? Are there benefits to being AA? And most importantly, are you part of the 1%?

The Top 5 Reasons Why Knowing Your Genetics Can Make The Hardest Exercises Easy! ::

I've been in exactly the same position as you. There'll be someone in the gym doing a really great looking exercise such as a pull up. They're graceful, controlled, smooth...but the fact is that however good they look, you know full well that the exercise is as hard as nails. Well guess what? The answer to making exercises like pull ups easy, lies in your genetics! Now I'm not saying that your genetics make you good at pull ups, but I am saying that understanding your genetics can enable you to workout to be great at pull ups!

actn3 ::

One of the most thoroughly researched genes to date, ACTN3 encodes for the protein α-actinin-3. This protein has been linked to greater baseline strength, protection against muscle damage and a higher proportion of fast twitch muscle fibres. However, not all variations of the ACTN3 gene can produce functional α-actinin-3. Discover which variations can, and which variations cannot, as well as its effect on athletic performance in this blog post.

omega-3 ::

What's better for YOU: Salmon or flax seeds? How much of these healthy fats should you be eating to get the most benefit? Want to better understand the interplay between your food choices and your genes? Read on....

barbara-benko ::

Meet Barbara Benko, international cross-country mountain biker, Olympian, and FitnessGenes client. Barbara and her coaching team have been working with her DNA to refine her training, as she looks to climb the international places.

Goblet-Squat ::

The barbell squat is often hailed as the king of resistance exercises. But to master it takes time, and too frequently people run before they can walk which results in slow progress and even injury. If you are looking to improve your squat technique whilst building strength, or want to add some variety to your leg workouts, take a read of our training team's Goblet Squat 101.

Seaweed - The New Superfood ::

Seaweed is the new up and coming superfood challenging the likes of Kale. With an abundance of health benefits associated with it, why wouldn't you want to include it in your diet beyond the occasional sushi? Find out more about the benefits of seaweed and how it relates to your genetics.

6 Genes That Influence Your Training and Nutrition ::

There are the physiques we’re born with, there are the physiques we create, and understanding your genetics can help you get the physique you want. Here’s an overview of 6 of the 41 genes we analyse and examples of how greater understanding of your genetics can influence your lifestyle and training for better results.

Foam Rolling….and Genetics? ::

Is the secret to preventing and curing muscle soreness predetermined by your genes? If you work out or train with friends, you will have noticed that some people ‘naturally’ seem to recover more quickly (or slowly) from exercise. There are obviously training and fitness related reasons for this, but at least 50% of the difference is genetic. Read on to learn about the 4 genes that impact recovery capacity from a workout.

the-nordic-diet ::

With Iceland enjoying success at this year's European Football Championship, maybe it's time for us to consider some of their ways of living. Do you have the genetic variations suited for a Scandinavian diet, and could this be the answer to your long-term weight loss?

Vitamin-D ::

Vitamin D has been a hot topic of conversation this week as leading health organisations recommended that many of us need to increase our intake to maintain healthy levels. But is your genotype putting you at an increased risk of vitamin D deficiency? Read this week's blog post to learn the vitamin's function, how it can affect physical performance, and how you can be sure you're getting enough.

5-things-i-learned-from-my-fitnessgenes-dna-test-martin-cheifetz ::

Having worked at global fitness publications for over 15 years, Martin could be forgiven for thinking that he knew it all. However, even with his experience in the fitness industry, his FitnessGenes results provided plenty of lightbulb moments. In this blog, Martin highlights five things his DNA Analysis Test taught him, and how it's helped him optimize his training.

Kettlebell-Swings ::

Back problems stopping you from deadlifting? Or are you looking to increase speed for your sport? Paul Rose highlights the physiological benefits of kettlebell swings, and breaks down the proper technique in his latest blog post.

FITNESSGENES SCIENTIST COMPLETES MAASTRICHT IRONMAN ::

FitnessGenes Scientific Research Dr Pleuni Hooijman completed the Maastricht Ironman last week with a time of 10:10:24, finishing as the fastest amateur female in the process. Hear the details of her race, and her own account of events, here.

matcha-tea ::

The health benefits of Green Tea have been well documented in the past few years, but are your leaves selling you short? In Helena Pickford's debut FitnessGenes blog, she investigates the difference between Green and Matcha Tea, and explains how this powder can help improve your weight loss and energy levels.

Ice Baths: Aiding Recovery or Limiting Performance? ::

During this past month, you may have frequently seen Olympic athletes submerged in icy water between events. Cold Water Immersion Therapy, as it is known, is intended to decrease inflammation and accelerate recovery. But could this actually be limiting performance? FitnessGenes research Tyler Breedlove explains when these subzero temperatures should be used, and when they should be avoided.

7 Key Rules For Sustainable Weight Loss ::

Losing weight is hard, but keeping it off is the real battle. That’s why we included a progressive nutrition calculator with the FitnessGenes Genetic Fat Loss System, to help you drop weight safely and sustainably. Here are seven rules to remember when using your fat loss nutrition calculator.

FitnessGenes Testing Process Decoded: Part I ::

Have you ever wondered how FitnessGenes can take one saliva sample, and produce over 40+ gene reports, as well as actionable recommendations? In this blog post, the science team open our laboratory's doors, and reveal your DNA's journey through our thorough testing process. Part I of II.

FitnessGenes Testing Process Decoded: Part II ::

In part II of decoding the FitnessGenes testing process, Helena Pickford describes all of the factors our science team consider when creating your personalised recommendations. It's much more than just DNA!

The Physiology of Movement ::

As we exercise, in our bodies many physiological process take place to respond to the conditions that we are putting it under. But why does our breathing get heavier, or our heart rate increase? Dr Pleuni Hooijman breaks down the science behind physical movement, and how energy is created to keep us going.

meditation ::

Meditation is known to calm the mind and body, but could mindfulness be just the lift you need to achieve your fitness and performance goals?

pop-frittatas ::

Boost your energy with this high protein post workout snack!

fitnessgenes-london-move ::

The FitnessGenes team have expanded into a second UK based office, as we make the move to central London.

7 Top Creatine Myths Explained ::

Creatine has long been used by bodybuilders and elite athletes to increase energy, strength, and aid recovery. But are the myths surrounding it putting you off from adding it to your supplement stack? Mark Gilbert debunks these myths, and explains how your DNA can affect your Creatine response.

The Physiology of Recovery ::

The importance of recovery is often underestimated. This is quite surprising since the results you get from training are mainly determined by how well you allow your body to recover, and not from the training itself.

honey-and-hazelnut-chocolate-mousse ::

Got a craving for chocolate? Try this delicious honey and hazelnut chocolate mousse recipe for a guilt free and healthy treat!

Learn-How-to-Lunge ::

Are you overlooking the lunge, or simply using it as a warm up to the squat? A key exercise in building functional leg strength and stability, Paul Rose explains why you shouldn't be ignoring the lunge, and how to perform it correctly.

Interview-with-Govert-Viergever-Olympic-Rower ::

Dutch Olympic Rower and Finalist in the Men's Coxless Four in Rio 2016 has taken a FitnessGenes test and says this about the information provided in his Action Blueprint: "When you get confirmation and have the knowledge, you can make better decisions. At the highest level, it’s all about making the right decisions, and knowing where you can find the gains. For me, because I’m smaller than the other guys, I need to work smarter and more efficiently, so the FitnessGenes test tells me exactly where to focus to make better decisions".

Dark Chocolate: “Food of the Gods” ::

Dark chocolate comes from a cocoa bean known as Theobroma Cacao, which literally translates to “Food of the Gods.” The name seems fitting as the ancient Incas, Mayans, and Aztecs believed it to be a source of power. Their belief in this was due to its use as food, as well as a medicine.

Sweet Beet Salad ::

Do your FitnessGenes results suggest that you need to improve your blood flow? Try this nitrate-rich Sweet Beet Salad to increase blood vessel dilation during your workout, and for a greater pump!

Breaking Genetics News on Sprint and Power Performance ::

Here at FitnessGenes, we always want to keep you and our scientific analysis up-to-date! Following the release of recent research, we have updated our ACVR1B gene report. Could this mean good news for you and your power performance?

Buckwheat: Profile of a Superfood ::

Buckwheat is a food you may or may not know about, but most people relate it to cereals or mistake it for a grain. In reality, buckwheat is actually a fruit seed related to rhubarb and sorrel. This makes buckwheat an incredible substitute for people trying to avoid grains or for those who are sensitive to wheat and other gluten containing grains.

inbox-fitness ::

FitnessGenes is pleased to announce its North American partnership with leading fitness superstore InboxFitness. InboxFitness is an incredible website for those of us interested in health and fitness, weight training, healthy eating, and sports nutrition. They have thousands of products from all of the top brands and the best prices.

Why do Jamaicans dominate sprinting and East Africans dominate distance running? ::

In most sports, there are typically one or two nations that are synonymous with success: New Zealand with Rugby; Germany or Brazil in football; the USA in basketball, baseball, and American football. Team sports are difficult to analyze from a genetics perspective. Running however, is a pure and natural sport. So given the incredibly low barrier to entry in running, global competition should really be fierce…..except it’s not.

Pumpkin: Don’t just carve it, EAT it! ::

Pumpkins are well known for their use in Halloween art and decorations. Outside of this annual holiday, most people don’t know much of anything about them. Let’s take a look. Pumpkin is an annual vine, also known as a “trailing plant,” that can be grown in most altitudes. There are 3 edible parts of the pumpkin: the seeds, the inner fruit, and its greens, each having their own beneficial nutritional profile. However, most pumpkins are sold without the leaves, so we’ll focus on the fruit and seeds here.

Pears So Delicious… It’s Scary ::

Most of us can recognize a tasty pear in any grocery store, but what do you really know about these fruits? Well, pears are actually members of the rose family of plants. Ever heard of Rosaceae? That’s right. They are related to those lovely roses you see on Valentine’s Day. The Rosaceae family also includes (but is not limited to) apples, apricots, cherries, peaches, plums, raspberries, strawberries, and even almonds!

Phytonutrients ::

Phytonutrients pay a key role in protecting you from harmful diseases, detoxifying carcinogens, and strengthening our immune system. But what are they, where can we find them, and are you getting enough in your diet? This blog could help you live healthier, and for longer!

Pomegranate Salad ::

Packed with antioxidants and offering a number of health benefits, pomegranate is certainly a superfood you should be including in your diet. We combine it with sweet potato, cauliflower and green beans for this delicious salad.

Diaphragm ::

One of the easiest ways to evaluate your training progress is to simply look in the mirror. But what about the muscles that you can't see? We explain the physiology and function behind our hidden muscles, starting with the diaphragm.

Quantified Self ::

The rise of fitness apps and wearables has allowed us to easily quantify our performance and progress. But what does the term 'Quantified Self' really mean? Hear how FitnessGenes are combining this data with your DNA results to further personalize your health and fitness.

Grits ::

This week, we’ve got the perfect breakfast meal for you to pack on some winter muscle. The carbohydrate of choice: Grits.

Green Beans ::

They may not be the Thanksgiving dish you look forward to most, but green beans are packed with key vitamins and health benefits. Find out how your FitnessGenes results can help determine how much you should be eating.

Green Bean and Sesame Salad ::

There will be no forcing your family to eat their greens this Thanksgiving with our delicious green bean and sesame salad. Just be sure you make enough for second servings!

Cinnamon Cookie Clusters ::

Here’s a great holiday recipe using cinnamon that would help even Santa’s waistline. This spice is widely known for its uses in cooking, however, holistic healing practices originating from India used cinnamon medicinally for thousands of years, where it was a remedy for many respiratory and digestive issues.

Cinnamon: Full of Spice and Everything Nice ::

Cinnamon is a spice found from the inner bark of trees indigenous to Sri Lanka and the southern parts of India. Now, cinnamon doesn’t come from just any tree. It comes from a genus known as Cinnamomum. This tropical evergreen comes in 2 types: Cinnamomum zeylanicum and Cinnamon cassia, also known as Cinnamomum aromaticum.

Vitamin D Supplementation ::

Winter has certainly arrived in the Northern Hemisphere, and with it comes shorter, colder days. The resulting limited exposure to sunlight can mean that you are at an increased risk of vitamin D deficiency. So why is this vitamin essential, and where else can you get it from?

Scientific References for Genetic Guide to Food eBook ::

Turmeric ::

A powder commonly used for color and flavor in curry dishes, turmeric has shown to lower blood pressure and improve insulin function. Discover the other health benefits of turmeric, and which genotypes benefit from it most.

Vegetarian Kibbeh ::

Want to add some Turmeric to your diet now that you know the benefits? Try this fantastic Kibbeh recipe. A ball shaped, meat free dish, popular in Middle Eastern and Latin America cuisine.

Mindfulness ::

Each individual decision we make either has a positive or negative impact on how quickly we achieve our goal, or whether we achieve it at all. The mindfulness approach is one way to help you stay on track this month, and prevent you form undoing the good habits you have developed this year.

Ilian Evtimov ::

A family that produces one elite athlete is exceptional. A family that produces two elite athletes is exceptionally rare. What do you call a family that produces THREE? FitnessGenes finds out!

Women's Health & Fitness, Australia ::

Here is the full and fascinating transcript of the interview between Dr Dan and Women’s Health & Fitness journalist Katelyn Swallow. Read on to learn which genes affect fat loss, muscle building, and cardiovascular fitness and how understanding your genetics can improve your physique.

6 Tips For Keeping Your Goals On Track This Year ::

You've made a commitment to yourself, your friends, and your family that 2017 is the year you are going to get fit and stay healthy, or lose weight, or build muscle, or get lean, or get an enviable beach body. Saying that is easy. Doing it is slightly more difficult, so here's 6 solid tips to get you off to a strong start.

Survey Monkey Thank you T&C ::

Santa Claus Follows Fat Loss System ::

The FitnessGenes Team have delivered our first Genetic Fat Loss System to the North Pole! Watch our Christmas video to discover who it was to. We also reveal his DNA results, and the recommendations we made to get in shape for next year's delivery.

An Apple A Day ::

...keeps the doctor away. Or so the saying goes. But what are the specific health benefits of this everyday fruit, and how are these influenced by your genetics? Our science team investigates.

Apple and Quinoa Crumble ::

Looking for an exciting way in increase your apple intake? Try our Apple and Quinoa Crumble recipe, with the added flavour and health benefit of Cinnamon. A healthy holiday desert!

3 Nutritious Vegetarian Recipes from Dr Pleuni, our Pro-level Triathlete ::

We’re fortunate to have a team of highly educated, super smart, and incredibly motivated group of international professionals here at FitnessGenes. Dr Pleuni Hooijman is shining example of the outstanding staff we’ve been able to attract. Not only does Pleuni have a Ph.D. in Muscle Physiology and speak numerous languages with professional fluency, but she’s also a pro-level triathlete! She is our very own Wonder Woman...and this week, she's offering you some tasty, nutritious, vegetarian lunch options right off her own training table.

SMART Goal Setting for New Year’s Resolutions ::

NOW is the time to start being SMART and SMART-ER about your fitness goals. Here’s how FitnessGenes can help

Ginger: The Spice Of Christmas ::

What's Christmas without a sprinkling of ginger? This spice is often associated with the holidays, and used in a number of sweet treats. But does it also carry health benefits? We investigate the relationship between ginger and your DNA!

Protein Gingerbread Men ::

After we revealed his FitnessGenes results last week, Santa may be looking for something a bit healthier than cookies this year. Why not leave out these high protein gingerbread men instead - or eat them all yourself!

The BBC Is Wrong About Middle Aged People With Diet And Exercise ::

On the 28th of December the BBC posted a report with the title 'Middle age health crisis' warning. Based on the research the BBC is quoting, FitnessGenes CEO Dr. Dan Reardon feels this is simply scaremongering, and here's why...

Eggplant ::

Whether you know them as Eggplants or Aubergines, this purple colored vegetable is packed full of nutritional value. Discover it's specific health benefits, and which genotypes may benefit most from adding it to their diet.

Eggplant Lasagne ::

A unique and healthy twist on a classic family recipe. Replace lasagne sheets with sliced eggplant to enjoy the health benefits this super vegetable has to offer!

Brussel Sprouts ::

Chances are that you only purchase them during the holidays, and even then it's often a fight to get them on your family's plates. But are you missing out on some key nutritional benefits by turning your nose up at Brussel Sprouts?

Winter Sprout and Pistachio Salad ::

Looking for a tasty way for your family to fill their plates with Brussel Sprouts this year? Try our quick and easy Winter Sprout and Pistachio Salad as a delicious side dish or healthy lunch alternative.

Does Your DNA Give You A Running Start? ::

Despite the colder weather for many of us, lots of people will be lacing up their running shoes this month in a bid to reverse the effects of the holidays. But what makes running one of the most effective exercises for weight loss and overall wellness? And which genes influence how much you will benefit from it?

Celeriac ::

After being hidden in Celery's shadow for too long, it's time to give Celeriac the recognition it deserves! Learn the specific health benefits and nutritional value of this root vegetable before trying this week's Celeriac recipe.

Spicy Celeriac Soup ::

Looking for the perfect winter warmer? Add the health benefits of Celeriac to your diet with this delicious Spicy Celeriac Soup. Eat right away, or store for a quick meal later.

Top 5 Body Weight Exercises by IronMac Andy McKenzie ::

IronMac is the training name of top strength and conditioning coach Andy McKenzie, the founder of Combined Strength. Andy’s expertise is founded on his impressive military background, his broad experience as an elite S&C coach, and his outstanding performance as an athlete in his own right. I recently asked Andy what his top 5 bodyweight based exercises are.

Savings, Longevity, and the Year in Fitness ::

Would you like to be healthier, wealthier, and wiser in 2017 and beyond? If so, please read on because we have an excellent summary of the year's best research. It will only take you 5 minutes to read, and there's no complicated science to decipher!

Chickpeas ::

A plant-based protein that is also rich in fats and fibre, Chickpeas are a fantastic food source for vegetarians or those looking to lower their meat intake. But what other health benefits do they offer, and which genotypes benefit most from them?

Chickpea & Tofu Curry ::

Looking for new ways to include the health benefits of Chickpeas in your diet? Try this delicious Chickpea and Tofu recipe for a vegetarian friendly curry without compromising on your protein intake.

RAMP up your warm up ::

Whilst you may want to dive straight into your workout when you arrive at the gym, it's essential that you warm up properly first. But this doesn't just mean hitting the treadmill for a five minutes followed by a few static stretches. Discover how applying the RAMP principle to your warm can enhance your performance, and boost your results.

Are You Genetically More Like Your Mother or Your Father? ::

You may have your mother’s eyes or your father’s math skills, but how do your parents really influence your genetic makeup? Our Science Team explains.

Sweet Potatoes ::

As far as starchy carbs go, sweet potatoes rule. They’re incredibly versatile, delicious, and very nutrient dense. But what are their specific health benefits, and which genotypes would benefit from them most?

Baked Spicy Sweet Potato Burgers ::

A burger that is low in fat but high in protein and low-GI carbohydrate? This meat-free alternative makes it entirely possible. A fantastic filling meal, and perfect if you carry one or both of the FTO 'A' obesity risk alleles.

Teff and Pecan Loaf ::

A deliciously dense and wholesome bread! Perfect topped with scrambled eggs, avocado, or just on its own. The different grains, nuts, and seeds give it a hearty texture, enjoyable crunch, and pleasing sweetness.

Teff Grain: The Secret To Marathon Success? ::

Many of Ethiopia's elite long-distance runners attribute their energy and health to the grain teff. But what other health benefits does it carry? Discover how your DNA can influence the nutritional value of teff.

How Alcohol May Be Limiting Your Progress ::

For many of us, drinking alcohol is a common activity within our modern lifestyles. But how does it impact your body following exercise? The FitnessGenes science team investigates the affect a few post-workout drinks can have on your recovery, muscle growth, and testosterone levels.

Valentine's Protein Lollies ::

Almonds: One of Nature's Best Treats ::

Subcutaneous vs Visceral fat. Which do you carry? ::

Eliminate Repetitive Dietary Failures With Technology And Personalization ::

It is far more motivating to know that you are doing the right thing; and that if you continue doing the right thing you, will get results. Find out how fitness technology can give you the physique you crave...

Core Stability: What’s All The Fuss About? ::

Core stability is a very hot topic amongst coaches and trainers. There are even dedicated core training areas for it in fitness centres. But what is core stability, and is it really that important?

need help selecting your genetic workout plan ::

Could endurance athletes benefit from a ketogenic diet? ::

Borlotti beans - a plant protein powerhouse ::

Borlotti bean and chili tacos ::

How food can boost your mood: a study review ::

Quinoa - a pseudo-grain with real benefits ::

2013 was named Year of the Quinoa by the United Nations. Find out what’s special about quinoa, how it may benefit your genotype, and get some great ideas for incorporating it into your diet.

Butternut quinoa protein bowl ::

Oats: Milling over the health benefits ::

Four oat recipes to match your genes! ::

Get to know your key exercise organ: The anatomy of the heart ::

Ladies, don't let these 4 myths stop you from weight training! ::

Weightlifting will make me look like Popeye! Fat is only burned at the treadmill. Women should train on Venus, men on Mars. And after menopause you shouldn’t lift weights. FitnessGenes’ coach Paul Rose busts these 4 common female-fitness-myths.

Why our parents were right about broccoli ::

Broccoli and mozzarella bites ::

Spirulina: The protein packed algae ::

Spirulina Post Workout Smoothie ::

How tracking devices can make (or break) your marathon ::

Need help choosing a plan?

Use our Plan Advisor to determine which genetically tailored diet and exercise program best fits your needs.

Find out