My DNA Coach Podcast I Jonny Deacon I Health I Fitness I DNA Testing I Blood Testing |A.I |DEXA I Kolbe A Index | Personal Tr

Jonny speaks some real truth in this podcast, the link to the webinar is below, which has the visuals to go with this podcast.   WEBINAR   TAKING 100% RESPONSIBILITY Where you are in life right now financially, physically, mentally. It's precisely how you've designed it. You are responsible for where you are at in life right now. Nobody else.   - It's not your past. It's not your location. It's not the government. It's not the president. It's not the party that got in. It's not any of that. It's not the news or what's being covered in the news or some big scandal. It's not your age. You're not too young and you're not too old. It's not tech skills. A lot of people say, "I'm not a techy," or "I'm not tech savvy." People say all these different things, "I'm not tech savvy. Therefore, I can't do it," or "I'm computer illiterate. Therefore, I can't do it."   - It's not your class. It's not your sex. Male, female, it's not that. It's not your English skills or your language. It's not the family you're in. It's not your lack of time. It's not your stressful job. It's not your family. It's not your wife. It's not your internet connection, if it's too slow. It's not your computer. It's not your friends and their influences. It's not your back pain. It's not this ache which you've got in your wrist, which holds you back from doing everything you want to do. It's not your illness. It's not your voice. It's not your accent. It's not your personality. It's not the way you look. It's not anything.   - We think that it's all of this different stuff. It's so easy to blame somebody or something. The only problem is that the moment you choose to do that, you lose forever.     CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube   

We catch up with Amy Strong from her previous Episode which you can find on the link below. EPISODE 101 - AMY'S DNA STORY Amy has has an incredible journey with My DNA Coach so far, in this Episode she shares with Steph her wins, her challenges and how she has faced her struggles head on! She is an inspiring women and we are proud to have her in the community, we love her and I'm sure you will also after this. CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube 

We catch up with Barry Doran from his previous Episode which you can find on the link below. EPISODE 104 - BARRY DORAN'S DNA STORY Barry was one of the first to cross the line for his 2nd year at My DNA Coach Academy and is crushing his goals. His journey has inspired many in the My DNA Coach Community and we are so proud of how far he has come, take a listen to find out more. CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube   

Why being yourself is a myth...   An alternative perspective to why people REALLY struggle to look and feel how they REALLY want to. It has nothing to do with diets, workouts, DNA until people address the elephant in the room. And sadly most people don't even know the elephant exists! This is Part 1. Stay with me on this series as I've been researching this now for the better part of 18 months to answer the simple question why people can have everything they need to transform their health and they still remain the same. As always please share, comment and ask questions and I'll be happy to chat.       CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube 

INSOMNIA 101   What is insomnia?  The roles of fatigue   Lactic Acid as a trigger  Leveraging electrolytes  How can we improve it?   CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube  Disclaimer as always. The outcome is to discuss my thoughts on this subject. I don't claim to be an expert and for anxiety, depression or insomnia you should always seek professional medical advice and support. I feel like there are lots of taboos around these subjects, and was a reason we did an episode on the podcast talking openly about these issues in the industry.   This podcast is merely to get a transparent discussion happening. Again, it's important to note this is not aimed at being a counselling session or alike, rather some biological perspectives and reviews of the literature and my personal research.

WATCH THE VIDEO What is inflammation?    How does it relate to your genetics?   What are the major genes to look for from your reports?    How can we lower levels of inflammation through cold exposure such as cryotherapy?   RESEARCH/ LINKS   https://www.sciencedirect.com/science/article/pii/S2352396415300815 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/ http://natajournals.org/doi/full/10.4085/1062-6050-47.6.13?code=nata-site ttps://link.springer.com/article/10.1007/s004210050065 http://www.tandfonline.com/doi/full/10.1080/00365510701516350 https://www.ncbi.nlm.nih.gov/pubmed/1845768 http://onlinelibrary.wiley.com/doi/10.1038/sj.bjp.0702179/full https://www.ncbi.nlm.nih.gov/pubmed/16870097 https://www.ncbi.nlm.nih.gov/pubmed/16581306) https://www.ncbi.nlm.nih.gov/pubmed/26248682 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/ https://www.ncbi.nlm.nih.gov/pubmed/16825676 https://www.ncbi.nlm.nih.gov/pubmed/12145022     CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube 

VASODILATION 101    What is Vasodilation?  Why is it important? How can we improve it?   Vasodilation is the process by which the blood vessels in the body relax and widen, allowing for greater blood flow. One of the main triggers of vasodilation is nitric oxide. Therefore, anything that increases nitric oxide production in the body will also increase vasodilation, the sensation bodybuilders refer to as the “pump.”   From an athlete’s perspective, vasodilation allows for an increase in oxygen and nutrient delivery within the body, allowing for greater energy production for the muscles. Vasodilation also helps improve the removal of catabolic waste products from the muscles like lactic acid and ammonia that contribute to muscle fatigue and failure.   CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube   

WATCH THE PODCAST VIDEO   BUY THE SELFISH GENE   Hello and welcome to My DNA Coach’s Podcast. I’m Jonny Deacon and this week on the show I’m going to be sharing 5 Key Takeaways from 'The Selfish Gene’ by Richard Dawkins.   This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read (alongside Sapiens! which was reviewed in Episode 153).     CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube     

  Following on from our last Episode, Episode 156 where we give you the 101 on estrogen. We are here to now speak about...Testosterone.   What is Testosterone?   Testosterone is a hormone: predominantly we think of testosterone in regards to men only, but women and men both have testosterone. It is a really important hormone. Some questions which will be answered in this podcast are:   What is testosterone?   The 3 main ways natural testosterone booster work?   What is the role of testosterone for females and makes?   What are some of the signs of testosterone deficiencies for both males and females?     CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube 

What is Estrogen? Estrogen is a feminising hormone that both men and women have in the body (women just have more of). Estrogen is made out of testosterone and is important to maintaining healthy bones, skin, nails and cardiovascular health. It is an extremely important hormone to have but like anything, if we have to much it begins to be problematic.   Estrogen Dominance   Estrogen is proliferative, which means it stimulates growth. It stimulates fat growth so those that are estrogen dominant find it hard to lose weight especially in estrogen fat locations such as lower abdomen, love handles, hips, buttocks, thighs and backs of the arms and may show signs of blood clotting, fluid retention, poor circulation and headaches. Other signs being estrogen dominant are:   • Increased worry. • Exaggerated response to stress. • Heightened intuition ‘gut instinct’. • Run on autopilot. • Craves sugar and chocolate. • Mood swings around menstrual cycle or moon phases. • Bloated around abdomen, hip and thighs. • Fluid retention and feeling of heaviness. • Breast lumps and bumps. • Abnormal results on pap smears and mammograms. • Blood clots, Deep Veins Thrombosis, bruising. • Cellulite. • Sleep disturbances, emotional, nervousness. • Endometriosis. • Period pain. • Heavy periods. • Migraines. • Thrush, urinary tract infections. • Gynecomastia AKA the dreaded man boobs. • Fat and fluid retention on abdominal, breast, hips, butt, thigh, back of arms and neck. CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube 

BUY THE SPORTS GENE   CLICK TO WATCH THE VIDEO   Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 3 Key Takeaways from 'The Sports Gene’ by David Epstein.   This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read.   CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube    REFERENCE IN THIS VIDEO: Heritage Study - https://www.ncbi.nlm.nih.gov/pubmed/7674877 Nick Jones Research - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885623/ Strength & Conditioning Research - https://www.strengthandconditioningresearch.com/hypertrophy/muscle-fiber-type/ Fast & Slow Twitch Muscle Fibres - https://www.strengthandconditioningresearch.com/hypertrophy/muscle-fiber-type/ - http://suppversity.blogspot.com.au/2011/09/ripped-buffed-vs-skinny-and-sinewy.html

Click to watch the video   Tony has been one of my greatest influences and he taught me to challenge everything. Even him. A not so conventional look at the Big guy. If your someone that thinking about a Tony Robbins event then this is an episode for you. CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube   

BUY SAPIENS   CLICK TO WATCH THE VIDEO   Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 1 Key Takeaways from "Sapiens" by Yuval Noah Harari. This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read.   CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY    LINKS: Jonny's Instagram Jonny's Youtube    REFERENCE IN THIS VIDEO: http://time.com/4793832/the-weight-loss-trap/    

Click to watch the video.   This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must map their MINDSET too. In this video I will explain why most people never truly obtain the body of their dreams in context to the core principle of this book.   REFERENCES AND LINKS: Jonny's Instagram Jonny's Youtube    SCIENTIFIC REFERENCES: http://bit.ly/2s7d6D1   MY DNA COACH ACADEMY Free Video Presentation.

You can watch this podcast here. As part of our brand new schema violation series on YouTube we uncover the truth around caffeine metabolism in relation to genetic predispositions from an evidence first approach. Are you a fast or slow metaboliser of caffeine? You'll never know until you do a genetic test.   MY DNA COACH ACADEMY More about what we do at My DNA Coach's Academy: ▹ http://mydnacoach.com/   LINKS & REFERENCES: MY DNA COACH YOUTUBE  INSTAGRAM   SCIENTIFIC REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti...    

This week on the show I’m going to be sharing 7 Key Takeaways from what I learned from "The Power of Habit" by Charles Duhigg.   This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must identify and understand the science of the current habits they have in their lives that are hand braking their Health & Fitness success. These are mainly around bad eating habits, lack of will power and staying up watching too much TV. LINKS & REFERENCES    VIDEO LINK  MY DNA COACH YOUTUBE    JONNY'S INSTAGRAM    AMAZON LINK: THE POWER OF HABIT   SCIENTIFIC REFERENCES: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.sciencedaily.com/releases... https://www.statista.com/statistics/3...

You can watch this podcast as a video here: http://wi.st/2G3kSAy Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 3 Key Takeaways from what I learned from "Start with WHY" by Simon Sinek. This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must their WHY. In this video I will explain why most people never truly obtain the body of their dreams in context to the core principle of this book. MY WHY & PURPOSE: My purpose my WHY is to peacefully add value and quality to others so that they can flow with confidence and connect with the best version of themselves. I discovered this from my learnings from Simon Sinek in his game changing books:   "Start with WHY" - Amazon link: http://amzn.to/2CWFXeM Find my WHY" - Amazon link: http://amzn.to/2AsVlg   FOLLOW ME  YOUTUBE ‣ https://www.youtube.com/channel/UCV85... INSTAGRAM ‣ https://www.instagram.com/jonnydfitne...

Part 2, following on from Ep 147 with the incredibly inspirational human, Mark Ormrod. We follow up with Mark Ormrod from Episode 10 on the My DNA Coach podcast. Mark has overcome challenges that most will never experience, and shares his story amongst some incredible coaching pointers for anyone wanting to get focused and level up their lives. Topics: Invictus games Setting goals and following through and much more! Links and Resources: Marks website Mark's Facebook Mark's Instagram  Mark's YouTube  Mark's Twitter Invictus games website. 

If your ready to take the next step, here is the link to find out more about how you can reset your health and fitness. http://www.mydnacoach.com/lp   If your a visual person and would like to watch this podcast I recently recorded a similar video to family members and friends after getting an overwhelming volume of emails and messages about challenges, tips and advice they are experiencing heading into 2018: https://jonnydfitness.wistia.com/medias/bwb49ezahl  

Part 1 of a 2 part series with the incredibly inspirational human, Mark Ormrod. We follow up with Mark Ormrod from Episode 10 on the My DNA Coach podcast. Mark has overcome challenges that most will never experience, and shares his story amongst some incredible coaching pointers for anyone wanting to get focused and level up their lives. Topics: Invictus games Setting goals and following through and much more! Links and Resources: Marks website Mark's Facebook Mark's Instagram  Mark's YouTube  Mark's Twitter Invictus games website.   

James Kearsley, 23 years old, sponsored athlete with Optimum Nutrition from Tasmania, Australia. We follow up with James from episode 25 to speak about life beyond cancer and his amazing opportunities ahead.  Topics Covered in this Episode: Life beyond Cancer. Sponsorship with ON Australia  The misconceptions of social media. Resources and Links: James's YouTube Channel James's Instagram. James's Facebook. Steve Cook & James Kearsley collaboration video. The Bone Marrow Institute Australia. 

Dr Shona Halson is the Senior Recovery Physiologist at the ‪Australian Institute of Sport and an Associate Editor of the International Journal of Sports Physiology and Performance. Her work involves providing athletes with advice and assistance to minimise fatigue and maximise recovery, she is responsible for conducting applied research to evaluate techniques to reduce fatigue and increase recovery. Shona has worked closely with the Australian Dolphins and their specific preparation for the Rio Olympics. Shona has a wealth of experience in the area of fatigue and recovery and she spent a number of years working as the Recovery Centre Director for the Australian Olympic Committee. Topics Covered in this Episode: Periodization of recovery Cold water immersion and contrast water therapy for recovery Do recovery strategies have the potential to negatively impact adaptive responses to training? Athlete perception and “belief” in recovery modalities The importance of hydrostatic pressure: implications for hydrotherapy practice. Effectively monitoring fatigue in athletes to assess training load and recovery. How your DXA results can effect your recovery strategies AND 80/20 key takeaway strategies you can use to leverage the cold.   Resources and Links: Stephens et al., 2017 – Cold-Water Immersion for Athletic Recovery: One Size Does Not Fit All Stephens et al., 2017 – Influence of body composition on physiological responses to post-exercise hydrotherapy Halson, 2014 – Monitoring training load to understand fatigue in athletes Halson, 2014 – Sleep in elite athletes and nutritional interventions to enhance sleep Versey et al., 2013 – Water immersion recovery for athletes: effect on exercise performance and practical recommendations Crowther et al., 2017 – Team sport athletes’ perceptions and use of recovery strategies: a mixed-methods survey study Argus et al., 2016 – Cold Water Immersion and Contrast Water Therapy Do Not Improve Short-Term Recovery Following Resistance Training Dr Shona Halson's – Twitter

Phil Graham is the author of The Diabetic Muscle & Fitness Guide. Phil, a type 1 diabetic since his teenage years, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer within the UK and Ireland Health and Fitness Industry. Phil prides himself on delivering intelligent holistic health, nutrition and training advice supported by strong academic credentials, continual educational research, hard earned experience and most importantly a solid reputation for achieving remarkable results. Topics Covered in this Episode: The Fitness Industry: The good, the bad and the ugly. Science as a framework for Health & Body Composition Outcomes. The Diabetic's Guide to Muscle, Fat Loss and Fitness.   Resources and Links: The Diabetic Muscle & Fitness Guide website. Phil's Instagram. Phil's Facebook Page.    

The next gene in our series of articles taking a closer look at those that make up the My DNA Coach reports is IL6R. This gene is closely related to IL6, which we discussed a in episode 95, as it encodes for Interleukin-6 receptor, which is what IL6 binds to – influencing the action of IL6 within the body. There are two different alleles associated with this single nucleotide polymorphism (SNP); the C allele and the A allele. Typically, those with at least one C allele tend to have higher levels of IL6R. This was shown in a 2004 study, whereby in a group of 70 subjects, those that were C allele carriers had significantly higher levels of IL6R. This is important because higher levels of IL6R within the blood tend to mean higher levels of IL6 too. For example, a 2007 study found that those with the CC genotype had almost 1.5 times higher levels of IL6 compared to AA genotypes, whilst AC genotypes had about 1.1 times higher levels. IL6 Genotype Effect on Recovery AA Associated with lower levels of inflammation after hard training sessions, leading to a quicker recovery time. AC Associated with a moderate level of inflammation after hard training sessions, which might require a longer rest period before the next training session. CC Associated with higher levels of inflammation following exercise, and so might require longer rest periods between training sessions. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/17165057 https://www.ncbi.nlm.nih.gov/pubmed/15317982      

This week we look at two genes that form part of our antioxidant needs section of the our nutrition reports, called CAT and GPX1. The gene that carries the most weight in this section is SOD2, which we have looked at previously in this series. If you can’t remember that far back, SOD2 is an antioxidant enzyme, and small changes in the SOD2 gene can lead to that enzyme working better or worse, which can increase how much of the antioxidant nutrients you require. CAT and GPX1 play a supportive role here.   CAT GPX1 CC Good enzyme activity – standard antioxidant intake required. Good enzyme activity – standard antioxidant intake required. CT Moderately reduced levels of enzyme activity – ensure slightly higher intake of antioxidants. Moderately reduced levels of enzyme activity – ensure slightly higher intake of antioxidants and selenium. TT Lowest level of enzyme activity – should increase intake of antioxidants. Lowest level of enzyme activity – should increase intake of antioxidants, especially selenium. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/16538174  

Chris and Eric Martinez are the founders of Dynamic Duo Training. The twin brothers have the knowledge, the credibility, the passion, the “in the trenches” experience training themselves and clients, and have been mentored under some of the most prestigious coaches in the industry such as Layne Norton, Eric Helms, and Dr. Joe Klemczewski. Chris and Eric are constantly striving to innovate, learn to be better in all areas of life, evolve, and most importantly execute and serve to their clients. They recently authored the book ‘The New Era of Fitness’. Resources and Links: The New Era of Fitness Dynamic Duo Training Instagram 

This week to turn our attention to PPARGC1A, or as we call it at My DNA Coach, “the one with the long name”. This gene encodes for a protein called peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1a), which causes some of the positive changes that occur in our body following exercise. One of the ways that exercise can lead to improvements is through something called mitochondrial biogenesis, which is the production of new mitochondria within the muscle itself. PPARGC1A Genotype Effect GG The GG genotype is associated with a more positive response to endurance training, suggesting that it should comprise a greater part of a training programme. AG/AA The A allele is associated with a smaller response to endurance training, suggesting that power training might be more appropriate.  Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/15705733  

This week we turn our attention to FABP2, a gene that appears in both the carbohydrate and saturated fat parts of our reports. This gene creates a protein called Fatty Acid Binding Protein-2, which is found in our small intestines. FABP2 binds to the various different fatty acids, and allows them to be absorbed into the body. The single nucleotide polymorphism (SNP) that we are interested in occurs when an alanine nucleotide is swapped for a threonine nucleotide; this substitution causes the protein to become more efficient. So efficient, in fact, that it doubles the speed at which we absorb these fats, leading to an increase of fat in the blood stream.  FABP2 Genotype Findings GG This genotype is not associated with an increased sensitivity to saturated fats or refined carbohydrates. GA A single copy of the A allele is associated with a moderately increased sensitivity to saturated fats and refined carbohydrates. AA Two copies of the A allele of FABP2 means that this genotype is associated with a significantly increased sensitivity to both saturated fats and refined carbohydrates. Resources & Studies Mentioned http://www.atherosclerosis-journal.com/article/S0021-9150(09)01007-7/abstract http://ajcn.nutrition.org/content/85/1/102.long)    

Jeff is a WNBF Pro Drug-Free Bodybuilder and internationally qualified IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 under the guidance of Dr. Layne Norton. Prior to earning the Canadian national title, Jeff was a two-time Mr. Junior Newfoundland title-holder for 2009 and 2010. As a powerlifter, Jeff has claimed a 227.5 kg (502 lb) squat, 152.5 kg (336 lb) bench press (2014 Canadian national record) and a 235 kg (518 lb) deadlift with an all time best Wilks score of 446. With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. Jeff worked as a coach with esteemed online coaching group The Strength Guys through 2014 and 2015 before branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national and provincial champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters. Topics Covered:  Do you think the actual name “intuitive” can be misleading, especially for beginner populations?  Who would this type of strategy work best for?  How much scientific literature is there around these principles? Acceptance vs control based frameworks and much much more. Links and Resources: STRCNG - Jeff's Website  Jeff's Instagram  Jeff's YouTube Channel 

  Dr. Israetel earned his PhD in Sport Physiology at East Tennessee State University, where he also served as a strength coach and sport scientist to Division I Athletes. Mike’s educational background complements his experiences as a competitive powerlifter , grappler and bodybuilder. Michael is currently an Assistant Professor of Exercise Science at the University of Central Missouri, as well consulting nutritional and training for elite strength and combat athletes around the world. Mike is the author of The Renaissance Diet, is the head science consultant for Renaissance Periodization and writes frequently for Juggernaut Training Systems. Part 1 - Evidence-Based Healthy Eating Principles + Hierarchy of nutrition factors that impact health and body composition. + The false idea that “restriction is bad”. + How to better communicate ideas to the general population without making them over-simplistic. Part 2 - All you need to know about nutrient timing +Protein dosing and timing and distribution + Muscle protein synthesis vs. muscle protein breakdown. Where is the sweet spot of protein frequency for optimal muscle growth? + Carb timing. What's bets - Morning? Carb back-load? Even distribution? PWO? + Fat timing and views on combining with carbohydrates? Links and Resources  Renaissance Periodization Mike on Instagram Mike on Facebook   

The next gene in our “DNA Focus” series to get put under the spotlight is TRHR. This gene encodes for the thyrotropin-releasing hormone receptor, which is a receptor for a hormone called thyrotropic-releasing hormone (TRH), which is released from the hypothalamus. When TRH binds to TRHR, it causes a number of different cellular signals to occur, which in turn stimulate the thyroid gland to produce thyroxin, which in turn plays a role in the growth and development of skeletal muscle. Small changes in the TRHR gene mean that the hormone receptor is not quite as good at binding with TRH, which in turn can reduce or limit the amount of muscle that can be produced following training. Genotype Effect Training Modification GG Most likely to achieve favourable improvements in lean body mass and muscle growth with strength training programmes. Strongest bias training towards to power end of the spectrum. GT A more moderate form of the GG genotype; a good response to strength training, but not as good as CC Moderate bias towards power-based training TT Least responsive genotype in terms of lean body mass increases following strength training Follow a mixed approach towards strength training. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668008/  

Chad is currently pursuing post-graduate research in Molecular Oncology. He is in the process of writing a review paper on ketogenic diets and cancer, along with Brad Dieter and Tim Sharpe. Chad has spent over 19 years conducting research and developing protocols in cellular and molecular physiology. He is an adjunct faculty member at the University of San Diego, and has developed some of the most advanced blood lactate testing and intermittent hypoxia protocols in the world. He founded the Institute for Human Kinetics in 2011, where he works with many of the world’s top athletes. In addition, he was a two sport Olympic athlete. He also serves as the Human Performance Specialist at Navy Special Warfare developing programs to prepare Navy Seals for combat deployment though their Tactical Athlete Program. Chad also heads OPI’s Research Team and has the knowledge base to conduct medical and exercise physiology research in both humans and rodents. Links & Resources  Institute for Human Kinetics Lab - https://www.ihklab.com/ Facebook - https://www.facebook.com/chad.macias Instagram - https://www.instagram.com/ihk_built/    

Luis is the found of Ketogains, an online community that works to help people achieve their body composition and performance goals through a well-formulated ketogenic diet. They have a respected reputation due to their evidence-based thinking and non-dogmatic approach to nutrition. Luis has been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting lean and training for powerlifting. Topics Covered in this show What exactly is the state of ketosis Mistakes when implementing a ketogenic diet The importance of electrolytes when going on a KD Ketogenic diets & muscle growth: are you compromising your gains? Ketogenic diets for athletes: who will it work, and not work, for? Why “chasing ketones” is pointless for most people Links and Resources in this Episode Ketogains.com Ketogains on Reddit Luis’ Instagram page

This episode explores TNF, which creates tumor necrosis factor. TNF is a pro-inflammatory cytokine - higher levels of TNF are associated with higher levels of inflammation, which can have an impact on various health risks, as well as our ability to recover from exercise. Higher levels of TNF following exercise are associated with higher levels of C-Reactive Protein (CRP); this drives inflammation, requiring longer recovery times between hard training sessions. TNF Genotype Effect on Recovery Effect on Nutrition GG Associated with lower levels of inflammation after hard training sessions, leading to quicker recovery times. The standard expression of TNF, associated with normal levels of cytokines. GA May experience increased levels of inflammation after hard exercise. A longer rest period between training sessions might be required. This genotype is associated with a moderately increased level of inflammation. Consume slightly higher amounts of omega-3. AA May experience higher levels of inflammation after hard exercise, requiring longer recovery times between training sessions. Associated with increased inflammation – aim for 3g of omega-3 per day. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/16581306) https://www.ncbi.nlm.nih.gov/pubmed/26248682 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/ https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/ https://www.ncbi.nlm.nih.gov/pubmed/16825676 https://www.ncbi.nlm.nih.gov/pubmed/12145022    

Ian Dunican is currently undertaking PhD research at University of Western Australia (UWA) and Australian Institute of Sport (AIS) investigating, among other things, the impact of evening use of electronic devices on sleep and next day athletic performance, the effects of jet lag and transmeridian travel on athletic performance, and the prevalence of sleeping disorders amongst professional Rugby players. Links and Resources in this Episode https://sleep4performance.com.au/ Sleep4Performance Blog Sleep4Performance Facebook Sleep4Perform Twitter http://buddhify.com/ Mindfulness App Head Space App  

This week we look in depth at NRF-2, a gene that appears in our power-endurance panel. This gene creates nuclear respiratory factor 2, which plays a role in allowing some of the improvements that happen following endurance training, including increases in the number of mitochondria we have, a process called mitochondrial biogenesis. NRF2 Genotype Effect AA Not associated with enhanced improvements following endurance training. AG Associated with greater improvements in VO2max following endurance performance. This genotype is more common in endurance athletes than sprinters or controls. GG This genotype is very rare; an incredibly small number of people will possess it. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/17357964 http://jap.physiology.org/content/107/1/76.long https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588660/    

This week we are investigating ADRB3, a gene which appears in our fat sensitivity panel. This gene encodes for beta-3-adrenergic receptors, which are located mainly is fat tissue. They play a role in breaking down fat for use as energy, and a small change in this gene, known as a single nucleotide polymorphism (SNP), is thought to determine how well we can tolerate saturated fats.  ADRB3 Genotype Findings CC/CT The C allele is associated with reduced fat cell breakdown, and is also associated with a higher BMI and increased energy intake, especially for fats. C allele carriers may also find it a bit harder to lose fat. TT Associated with the normal sensitivity to fat, and the normal amount of fat loss in a diet. Resources & Studies Mentioned http://www.nejm.org/doi/full/10.1056/NEJM199508103330604#t=article https://www.ncbi.nlm.nih.gov/pubmed/22774474 https://www.ncbi.nlm.nih.gov/pubmed/18054709  

+++++++++++++++++++++++++++++++++++++++++++ DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE +++++++++++++++++++++++++++++++++++++++++++ **This information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only.  Please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle** In this Episode You'll Learn: Learn what blood markers are available to test and why they could be important in being proactive about your long term health and fitness. What blood markers could be a waste of time or misleading. Properly understand what results mean in context to health and fitness. Some of the limitations of blood testing. We begin to detail every type of marker in a modern day comprehensive blood test.    PART 2 (which you can download above for a limited time): The Optimal Proactive Blood Test for health and fitness ie the stuff that doesn’t require medication and you can control through your nutrition and training. If your someone that really wants a no-nonsense blue print to blood testing and the exact markers I'll be doing every 3 to 6 months after this incredible series this bonus episode could be for you. Final considerations from Dr Tobes +++++++++++++++++++++++++++++++++++++++++++ For more details of how to APPLY FOR MY DNA COACH'S ACADEMY CLICK HERE. 

This week, we turn our attention in this to AGT, a gene that appears in both our fitness and diet reports. This gene plays a role in how well we respond to power-based training, and so appears in our power-endurance profile, and also plays a role in blood pressure control, and hence appears in our salt sensitivity section. AGT is similar to ACE, a gene we looked at earlier in this series, in that it creates a protein that can cause our blood pressure to go up or down – the protein in this case being called angiotensinogen.  AGT Genotype Training Response Sodium Sensitivity CC Associated with an enhanced improvement to power and strength based training. Associated with an increased risk of developing hypertension, particularly when salt intake is high. C allele carriers should limit their sodium intake. CT A moderate form of CC; smaller improvements expected as a response to strength and power training. Associated with an increased risk of developing hypertension, particularly when salt intake is high. C allele carriers should limit their sodium intake. TT No enhanced improvements following strength and power training. Not associated with an increased sensitivity to sodium with regards to hypertension. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/20029521 https://www.ncbi.nlm.nih.gov/pubmed/9403549 https://www.ncbi.nlm.nih.gov/pubmed/18689375    

Our attention this week is on another gene that is found as part of our algorithm at My DNA Coach, which has been shown to enhance response to a resistance training programme.  BDKRB2 Genotype Effect TT Contributes to a positive response to endurance training, especially with regards to muscle efficiency. CT A more moderate form of TT – contributes to a good response to endurance training. CC Contributes to a reduced response to endurance training, and so might be well placed to undertake more power-based activities. Resources & Studies Mentioned https://academic.oup.com/hmg/article/15/6/979/582396/The-bradykinin-2-receptor-BDKRB2-and-endothelial http://jap.physiology.org/content/jap/96/3/938.full.pdf  

+++++++++++++++++++++++++++++++++++++++++++ DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE +++++++++++++++++++++++++++++++++++++++++++ In this Episode: Beneficial vs. pathogenic bacteria Bacterial diversity as a marker of good gut microbiome composition Prebiotic fibre, fermentation and production of butyrate and other short-chain fatty acids Are probiotics worth taking? Dysbiosis What is the “optimal” compostion of the microbiome PART 2 (which you can download above for a limited time): Context of the microbiota  Are gut sequencing tests useful? And what can they tell us? Ketogenic Diets and Fibre considerations Is Bullet Proof Coffee actually useful or a waste of money in this conversation? Final considerations +++++++++++++++++++++++++++++++++++++++++++ Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural Bodybuilding Federation as well as a World amateur champion. Andrew also has judged physique contests for over 7 years and has judged at British and World Finals. Andrew also regularly competes in Strongman and Powerlifting events. Andrew holds a PhD from the Rowett Institute of Nutrition and Health and is a Dr of Nutrition. He also holds a BSc (honors) degrees in Sport and Exercise Science and a MSc in Human Nutrition and Metabolism. He is a published author in field of muscle soreness and exercise, the influence of agronomy and environment on the nutritional composition of cereal crops,and the influence of dietary fibre on the human gut microbiota. He has been published in the Alan Aragon Research Review. Research and Links mentioned in this episode: Andrew's Facebook  Andrew's Instagram http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.1991.tb02739.x/abstract https://www.ncbi.nlm.nih.gov/pubmed/25908930 http://aem.asm.org/content/73/4/1073.short http://www.nature.com/nature/journal/v505/n7484/full/nature12820.html?foxtrotcallback=true   +++++++++++++++++++++++++++++++++++++++++++ DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE +++++++++++++++++++++++++++++++++++++++++++

In this week's edition of our blog, we look at PPARA, a gene that affects how well we can respond to different types of training, and as a result appears in our power-endurance algorithm. PPARA creates peroxisome proliferator-activated receptor alpha, a protein which activates other genes, as well as being a regulator of fatty acid oxidation during exercise. The gene is activated when our cells aren’t getting enough energy, such as when we fast, or when we take part in exercise that uses up our energy stores, such as endurance exercise. PPARA Genotype Training Effects GG This genotype is associated with improvements from endurance training; typically has higher amounts of slow twitch muscle fibres. GC Associated with improvements from both power and endurance training. CC Associated with enhanced improvements from power-based training. Typically have a greater proportion of fast-twitch muscle fibres. Resources & Studies Mentioned https://www.researchgate.net/publication/269508960_Relating_fitness_phenotypes_to_genotypes_in_Lithuanian_elite_athletes https://www.researchgate.net/publication/230852500_The_association_of_ACE_ACTN3_and_PPARA_gene_variants_with_strength_phenotypes_in_middle_school-age_children  

The next gene to be subject to our attention in this column is COL1A1, a gene that can play a role in determining your injury risk. COL1A1 encodes for Type-I collagen, which is one of the main constituents of collagen, a structural component found in ligaments and tendons.  COL1A1 Genotype Comments TT No reported associate with increased risk of ligament injuries in sport. GT Moderately raised risk of tendon and ligament injuries in sport. Undertake prehabilitative exercises relevant to the sport. GG Increased risk of tendon and ligament injuries in sport. Resources & Studies Mentioned https://www.ncbi.nlm.nih.gov/pubmed/18669982 https://www.ncbi.nlm.nih.gov/pubmed/19193665 https://www.ncbi.nlm.nih.gov/pubmed/19193663    

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles. Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. Links and Resources in this Episode http://www.eatsleep.fit/ https://www.instagram.com/eatsleep.fit/

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles. Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. Links and Resources in this Episode http://www.eatsleep.fit/ https://www.instagram.com/eatsleep.fit/

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles. Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. Links and Resources in this Episode http://www.eatsleep.fit/ https://www.instagram.com/eatsleep.fit/  

Apply for My DNA Coach's Academy by clicking here - This week we look at ADH1C. If you’ve ever heard that a glass of red wine per day is good for your heart, this is truer for some people than others based on their genetics.  Studies Referenced in the Episode: https://www.ncbi.nlm.nih.gov/pubmed/9285651 http://www.nejm.org/doi/full/10.1056/NEJM199712113372401#t=abstract) https://www.researchgate.net/publication/5805190_Alcohol_consumption_alcohol_dehydrogenase_and_risk_of_coronary_heart_disease_in_the_MONICAKORA-Augsburg_cohort_19941995-2002 https://www.ncbi.nlm.nih.gov/pubmed/16018848 https://www.ncbi.nlm.nih.gov/pubmed/16018848  ADH1C Genotype Effect AA Fast metaboliser of alcohol – not associated with higher a lowering of cardiovascular disease risk in moderate drinkers; this effect is neutral, as opposed to negative. AG/GG Slow metaboliser of alcohol – associated with a reduction in cardiovascular disease risk with moderate amounts of alcohol.

Apply for My DNA Coach's Academy by clicking here - This week we look at PPARG, a gene that appears in both our carbohydrate and fat sensitivity panels within our diet report. This gene creates a protein known as peroxisome proliferator-activated receptor gamma, which plays a role in the formation of fat cells, as well as the use of fats and carbohydrates as a source of energy. Studies Referenced in the Episode: https://academic.oup.com/hmg/article/12/22/2923/606582/Interaction-between-a-peroxisome-proliferator   PPARG Genotype Effect CC Individuals with the CC genotype are likely to be more sensitive to the negative effects of fats and refined carbohydrates within the diet. As such, they should consume wholegrain carbohydrates, as well as fruits and vegetables, alongside a moderate intake of fats – with a focus on poly- and mono-unsaturated fatty acids. CT/TT Neither genotype is associated with an increased sensitivity to refined carbohydrates or saturated fats.  

Apply for My DNA Coach's Academy by clicking here - Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC). The primary focus of his laboratory is developing and testing metabolic-based therapies, including ketogenic diets, ketone esters, ketone supplements and metabolic-based drugs. His research also explores the use of these metabolic therapies for a broad range of disorders linked pathophysiologically to metabolic dysregulation, including seizures, neurological disorders, wound healing, muscle wasting and cancer. The laboratory uses in vivo and in vitro techniques to understand the physiological, cellular and molecular mechanism of metabolic therapies. Links & Resources Press-pulse: a novel therapeutic strategy for the metabolic management of cancer – Seyfried et al., 2017 Fenofibrate Induces Ketone Body Production in Melanoma and Glioblastoma Cells – Grabacka et al., 2016 Role of ketogenic metabolic therapy in malignant glioma: A systematic review – Winter et al.,  2017 KetoNutrition.org Cancer as a metabolic disease: implications for novel therapeutics – Seyfried et al., 2013 Hyperbaric Oxygen Therapy The Ketogenic Diet and Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer – Poff et al., 2013

Apply for My DNA Coach's Academy by clicking here - This week, we turn our attention not to a single gene, but two that play a role in determining our requirements of cruciferous vegetables, which include broccoli, cabbage, cauliflower, kale, and everyone’s favorite, Brussels sprouts. These foods contain plenty of compounds that are beneficial for our health, but one that we are most interested in for these genes are glucosinolates, which have been researched for their effects on cancers. Studies Referenced in the Episode: http://carcin.oxfordjournals.org/content/25/4/577.full  

Apply for My DNA Coach's Academy by clicking here - This week, we look at a gene that plays a role in both the power/endurance and aerobic trainability aspect of our report. This gene is VEGF, and it creates Vascular Endothelial Growth Factor, which plays a role in the creation of new blood vessels. Studies Referenced in the Show: https://www.ncbi.nlm.nih.gov/pubmed/16339827 https://www.researchgate.net/publication/226018635_Polymorphism_of_the_vascular_endothelial_growth_factor_gene_VEGF_and_aerobic_performance_in_athletes