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.

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...

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.


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.

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.

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.


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....

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.


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?


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.

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.


Boost your energy with this high protein post workout snack!

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.


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

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!

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.

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 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.


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?


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.

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.

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!


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.


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.


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.

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.

Valentine's Protein Lollies

Almonds: One of Nature's Best Treats

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!

Why our parents were right about broccoli

Broccoli and mozzarella bites

The scientific approach to calculating maintenance calories

Why eggs definitely come first!

Beany green and egg salad

Red pepper and mince wraps

How do you choose your food?

Blueberries: Health benefits and nutritional value

Blueberry mountain smoothie

Resting Metabolic Rate and its impact on your body composition

Ketchup on your facts about tomatoes!

Tomatoes are a staple food in many cuisines, prized for their delicious flavor and vibrant color. They’re also packed with health benefits. Find out why you should be eating more of them.

Avocado and tomato courgetti

Cashew nuts: Health benefits, facts, uses

Cashews are delicious, nutritious, extremely versatile, and easy to incorporate into your nutrition plan. Find out what makes them so special, and whether your genotype offers additional health benefits.

Fig Rose Cashewcakes

Cashews are high in protein, healthy fats, and antioxidants, which make them the perfect topping for this fig and rose vegan cheesecake!

Carb crashing fat loss

One piece of weight loss advice you may hear people following is to cut out all carbs. Discover why this may be unnecessary, and what makes for a successful weight loss plan.


Discover the health benefits of potatoes, and how these can be influenced by your DNA.

Blue bubble patties

This is a fun vegan take on bubble and squeak, and can be served as a healthy side with the protein of your choice.

Cauliflower: cruciferous crusader of healthy eating

Loaded with important phytonutrients, antioxidants, vitamins, and fiber, cauliflower is a nutritional force to be reckoned with

Cauliflower pancakes with wild mushrooms

Delicious, easy recipe for cauliflower pancakes with wild mushrooms including nutritional data

How to choose the right yogurt

Yogurt started as a way of preserving milk and morphed into a confusing array of products. Here's how to choose the yogurt that's right for you

Mediterranean Chopped Salad

Hosting a barbecue or family event this summer? Our Mediterranean style chopped salad with added pomegranate seeds will keep everyone happy!


We break open the pomegranate to reveal the nutritional value and health benefits hidden inside.


Interesting facts about the nutritional value and health benefits of spinach, including recipes.

Peanut Rice Bowl

Peanut and bean sprout rice bowl recipe. Includes spinach, bean sprouts and peas.

Hazelnuts: for your heart, brain, and your good looks

Loaded with Vitamin E, manganese, and heart-healthy fats, hazelnuts can help you be smart and beautiful. They taste great too!

Health benefits of avocados plus recipes

7 reasons to eat avocados and 7 delicious ways to enjoy them.


Enjoy the power of beetroot: for your heart, your brain, your next 10k run, and your sex life.

Need help choosing a plan?

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