I Tried A Diet And Fitness Plan Based On My DNA And Couldn’t Believe The Results

 My name is Daysha, and I have always struggled with my weight.

Growing up, my weight fluctuated a lot. At one point in my life, I developed disordered eating habits. After recovering and practicing a lot of self-love, I found the problem then became that I never saw the same results that I did when I was starving myself.

It’s not that I don’t enjoy working out and eating healthy, because I do.

I love cooking healthy meals and I dance four to five times per week. I have always been frustrated with why it's so hard for me to lose weight. I tried all sorts of methods to lose weight and get fit, including a raw vegan diet, Weight Watchers, seeing a dietitian, doing a soup cleanse, P90X, and even getting a personal trainer. Nothing seemed to work for me.

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I love cooking healthy meals and I dance four to five times per week. I have always been frustrated with why it’s so hard for me to lose weight. I tried all sorts of methods to lose weight and get fit, including a raw vegan diet, Weight Watchers, seeing a dietitian, doing a soup cleanse, P90X, and even getting a personal trainer. Nothing seemed to work for me.

I started to believe that maybe it’s just my genetics.

Not ever seeing results discouraged me so much to the point that I wanted to just give up. It turned into a continuous cycle of embarking on a new diet or fitness plan, not seeing any real change after a few months, and then just giving up again.

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Not ever seeing results discouraged me so much to the point that I wanted to just give up. It turned into a continuous cycle of embarking on a new diet or fitness plan, not seeing any real change after a few months, and then just giving up again.

Then I found out about this thing called FitnessGenes and took a DNA test.

FitnessGenes is a genetic testing company that develops personalized fitness and nutrition plans based on an individual's DNA. I met with Dr. Dan Reardon, the CEO/cofounder, and took a DNA test. The results took one month to process. When I finally got them back, I was shocked.

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FitnessGenes is a genetic testing company that develops personalized fitness and nutrition plans based on an individual’s DNA. I met with Dr. Dan Reardon, the CEO/cofounder, and took a DNA test. The results took one month to process. When I finally got them back, I was shocked.

I sat down with Dr. Dan to learn more about my genetics and how my body works. Here’s what I learned:

1. My suspicion was correct. Genetically, I do have a slower metabolism. Dr. Dan described this in scientific terms as an "efficient metabolism," meaning that I store energy more than someone with a fast or "inefficient metabolism." 2. I also have a gene variation for the FTO gene that is linked to a hormone called ghrelin, which controls hunger. My gene variation implies that I am someone who becomes hungry very easily, therefore creating a higher risk of overeating. Dan said that eating small, frequent meals throughout the day to control hunger would be important. 3. I also have a gene variation in the APOA2 gene, indicating that I am sensitive to saturated fats, meaning that it sticks to me more easily! I asked Dr. Dan what foods have saturated fats and he said things like animal products, butter, dairy products, palm oil, and coconut oil. Coconut oil?! I ate so much coconut oil because of how often it's promoted as a healthy oil. No wonder I was having trouble.4. I am someone who would benefit from working out later in the day because my CLOCK gene variations imply that I am a night owl. This made perfect sense because I am definitely not a morning person.5. I am someone who responds well to "high-volume training," meaning high sets and reps of weight training. I always thought that lots of cardio would be the key to losing weight. It turns out that it was going to take a lot of strength training. Dan said that the more muscle I built, the more fat I would burn. 6. I am someone who does not switch from burning carbohydrates to burning fat easily. This would mean that I would need to be eating the right balance of macronutrients: carbs, protein and fat.7. Dan also said that I have a gene variation that indicates I metabolize caffeine slowly. This means that I would benefit by having a cup of green tea about 30 minutes prior to a workout for optimal energy.

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1. My suspicion was correct. Genetically, I do have a slower metabolism. Dr. Dan described this in scientific terms as an “efficient metabolism,” meaning that I store energy more than someone with a fast or “inefficient metabolism.”

2. I also have a gene variation for the FTO gene that is linked to a hormone called ghrelin, which controls hunger. My gene variation implies that I am someone who becomes hungry very easily, therefore creating a higher risk of overeating. Dan said that eating small, frequent meals throughout the day to control hunger would be important.

3. I also have a gene variation in the APOA2 gene, indicating that I am sensitive to saturated fats, meaning that it sticks to me more easily! I asked Dr. Dan what foods have saturated fats and he said things like animal products, butter, dairy products, palm oil, and coconut oil. Coconut oil?! I ate so much coconut oil because of how often it’s promoted as a healthy oil. No wonder I was having trouble.

4. I am someone who would benefit from working out later in the day because my CLOCK gene variations imply that I am a night owl. This made perfect sense because I am definitely not a morning person.

5. I am someone who responds well to “high-volume training,” meaning high sets and reps of weight training. I always thought that lots of cardio would be the key to losing weight. It turns out that it was going to take a lot of strength training. Dan said that the more muscle I built, the more fat I would burn.

6. I am someone who does not switch from burning carbohydrates to burning fat easily. This would mean that I would need to be eating the right balance of macronutrients: carbs, protein and fat.

7. Dan also said that I have a gene variation that indicates I metabolize caffeine slowly. This means that I would benefit by having a cup of green tea about 30 minutes prior to a workout for optimal energy.

Instead of counting calories, I tracked my macronutrients.

Dan said it would be important to have 1,700–1,900 calories maximum per day, since I am someone with a slow metabolism. However, instead of counting calories, which had put me in a negative headspace in the past, I tracked my macronutrients every day using this whiteboard. Macronutrient breakdown Carbohydrates: 40% Protein: 30% Fat: 30% (less than 8% coming from saturated fats, and the main source coming from monounsaturated fats. This would include foods such as almonds, olive oil, avocado, sesame oil, and canola oil.)

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Dan said it would be important to have 1,700–1,900 calories maximum per day, since I am someone with a slow metabolism. However, instead of counting calories, which had put me in a negative headspace in the past, I tracked my macronutrients every day using this whiteboard.

Macronutrient breakdown

Carbohydrates: 40%

Protein: 30%

Fat: 30% (less than 8% coming from saturated fats, and the main source coming from monounsaturated fats. This would include foods such as almonds, olive oil, avocado, sesame oil, and canola oil.)

I learned how to create meals that were delicious and healthy for my body.

The 30-day plan was easy to follow, but it did take a lot of hard work.

I worked out with Dan three to four times per week doing strength training and high-intensity interval training (HIIT). I had two active recovery days and also took a brisk walk every morning. Yes, there were times when I wanted to quit, but I felt stronger and stronger as the time went by. It motivated me even more to continue.

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I worked out with Dan three to four times per week doing strength training and high-intensity interval training (HIIT). I had two active recovery days and also took a brisk walk every morning. Yes, there were times when I wanted to quit, but I felt stronger and stronger as the time went by. It motivated me even more to continue.

I couldn’t have done it without a strong support system.

I was lucky enough to have friends who were invested in me and seeing me succeed. They were even willing to work out with me!

After 30 days, I could not believe the results!

I didn't weigh myself the entire 30 days, because I didn't want to be discouraged by the numbers. Instead, I focused on how I was feeling. I had more energy than I have ever had before! In the end, it really wasn't about the numbers for me. I just wanted to be the healthiest, happiest version of myself.

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I didn’t weigh myself the entire 30 days, because I didn’t want to be discouraged by the numbers. Instead, I focused on how I was feeling. I had more energy than I have ever had before! In the end, it really wasn’t about the numbers for me. I just wanted to be the healthiest, happiest version of myself.

Although I lost weight and body fat, it was never about the numbers for me. I came out of this experience a different person on the inside, and that is what matters to me the most.

This experience allowed me to trust my body more than I ever have. I realized that I was always caught in this mindset that I was somehow "broken," and that nothing would ever work for me. In reality, I just needed to learn more about my body and how I function as an individual. We live in a culture where everyone is trying to tell you what's healthy, and this gave me the peace of mind to know what's actually healthy for my own body. This is only the beginning for me!

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This experience allowed me to trust my body more than I ever have. I realized that I was always caught in this mindset that I was somehow “broken,” and that nothing would ever work for me. In reality, I just needed to learn more about my body and how I function as an individual. We live in a culture where everyone is trying to tell you what’s healthy, and this gave me the peace of mind to know what’s actually healthy for my own body. This is only the beginning for me!

FitnessGenes is offering a 20% discount for BuzzFeed users using code BUZZFEED at checkout. Follow this link.

Special thanks to Granite Gym and Sanctuary Fitness LA for use of their facilities.

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Valentine’s Day gifts for your fitness fanatic partner

Valentine Day gift ideas for a fitness freak partner

1/8Valentine Day gift ideas for a fitness freak partner
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Valentine’s day doesn’t have to be all about chocolates, flowers and jewellery. Here are ways you can please your partner who is into fitness and wellness…

​Activity tracker (FitBit, Jawbone, Samsung etc)

2/8​Activity tracker (FitBit, Jawbone, Samsung etc)

If your partner is a fitness freak, nothing can be a better gift than an activity tracker. Activity tracker will help your partner to keep a track of his fitness activities throughout the day and even night.

​Gym bag, skipping rope, workout bottles

3/8​Gym bag, skipping rope, workout bottles
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Be it a new yoga pant, flashy new gym bag or an interesting workout bottle, new things make you feel motivated and enthusiastic about your workout. You can gift these individually or make a small gym bag hamper!

​A green tea mug with an inspiration quote

4/8​A green tea mug with an inspiration quote
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All fitness freaks incorporate this habit of having green tea and black coffee in their regular routine. So how about if you give your partner a new mug so that they have a new reason to have it.

​BMI machines

5/8​BMI machines
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While losing weight, one is advised to weigh themselves everyday in the morning. And along with your weight, your BMI also matters. So it’s best to gift your partner a BMI machine of his/her own.

​Gift Sugarbox, fitness edition

6/8​Gift Sugarbox, fitness edition
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This fitness edition is curated by fitness expert Namrata Purohit, who feels fitness today is more than just a person’s external image – it’s about being fit internally. For me fitness has always been about having fun and Sugarbox seemed like a great medium for me to convey this message to the audience.

​A brand new yoga mat

7/8​A brand new yoga mat
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After gymming, yoga has become the new fitness trend. And if your partner is a yoga freak, gifting a yoga mat would surely make him/her happy. You can go for customized yoga mats as well!

​Assortment of soothing teas

8/8​Assortment of soothing teas
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A combination of healthy teas will help your partner to take a break from their boring routine of having the same tea every day. After all variations and changes are loved by everyone.

(Picture Courtesy: Shutterstock/Thinkstock/Pixabay)

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Even Low Physical Fitness Can Help Prevent Heart Diseases

Even Low Physical Fitness Can Help Prevent Heart Diseases

TORONTO: Even low physical fitness, up to 20 per cent below the average for healthy people, is sufficient to prevent risk factors like diabetes, hypertension and obesity that affect people with cardiovascular disease, a new study has claimed.

“This is great news for people with heart disease who have difficulty adhering to a regular – mainly aerobic – exercise programme,” said Daniel Curnier, a professor at the University of Montreal (UdeM) in Canada, who led the study.

“Small improvements in their fitness level are enough.

You don’t have to be a great athlete to benefit from these effects,” said Curnier.

“We know from many studies that good physical fitness reduces cardiovascular mortality, and that physical activity has a positive impact on cardiovascular risk factors following a rehab programme,” said Maxime Caru, a doctoral student in human kinetics at UdeM and lead author of the study.

To measure the impact of physical fitness on heart disease risk factors, the researchers selected 205 men and 44 women with heart disease, including coronary artery disease, stroke, congestive heart failure and heart valve disease, and had them undergo a cycle ergometer (stationary bike) stress test to determine their fitness level.

The results showed that normal physical fitness, even up to 20 per cent below the population average, is sufficient to have a preventive effect on five of the eight risk factors affecting people with cardiovascular disease – abdominal circumference, diabetes, hypertension, obesity and excess weight.
Normal physical fitness means having the physical fitness of a person of the same weight, height, sex and age, and who is disease-free.

The easiest way to achieve this is to follow the recommendations of the World Health Organisation – 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise, researchers said.

Depression is a significant risk factor for cardiovascular disease because cardiac patients who have experienced a depressive episode have recurring heart problems.

The results of the study have demonstrated the importance of a good fitness level, before and after a heart attack, to produce the preventive effect on depression.

The study sheds new light on the overall role of physical fitness in the development of cardiovascular risk factors in patients with cardiovascular disease.

However, the researchers stress the importance for cardiac patients to consult their doctor before embarking on an exercise programme and to consult a kinesiologist.

The study appears in the Journal of Cardiopulmonary Rehabilitation and Prevention.

source”cnbc”

Even Low Physical Fitness Can Help Prevent Heart Diseases

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Even Low Physical Fitness Can Help Prevent Heart Diseases

Even low physical fitness, up to 20 per cent below the average for healthy people.

TORONTO:  Even low physical fitness, up to 20 per cent below the average for healthy people, is sufficient to prevent risk factors like diabetes, hypertension and obesity that affect people with cardiovascular disease, a new study has claimed.

“This is great news for people with heart disease who have difficulty adhering to a regular – mainly aerobic – exercise programme,” said Daniel Curnier, a professor at the University of Montreal (UdeM) in Canada, who led the study.

“Small improvements in their fitness level are enough.

You don’t have to be a great athlete to benefit from these effects,” said Curnier.

“We know from many studies that good physical fitness reduces cardiovascular mortality, and that physical activity has a positive impact on cardiovascular risk factors following a rehab programme,” said Maxime Caru, a doctoral student in human kinetics at UdeM and lead author of the study.

To measure the impact of physical fitness on heart disease risk factors, the researchers selected 205 men and 44 women with heart disease, including coronary artery disease, stroke, congestive heart failure and heart valve disease, and had them undergo a cycle ergometer (stationary bike) stress test to determine their fitness level.

The results showed that normal physical fitness, even up to 20 per cent below the population average, is sufficient to have a preventive effect on five of the eight risk factors affecting people with cardiovascular disease – abdominal circumference, diabetes, hypertension, obesity and excess weight.

Normal physical fitness means having the physical fitness of a person of the same weight, height, sex and age, and who is disease-free.

The easiest way to achieve this is to follow the recommendations of the World Health Organisation – 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise, researchers said.

Depression is a significant risk factor for cardiovascular disease because cardiac patients who have experienced a depressive episode have recurring heart problems.

The results of the study have demonstrated the importance of a good fitness level, before and after a heart attack, to produce the preventive effect on depression.

The study sheds new light on the overall role of physical fitness in the development of cardiovascular risk factors in patients with cardiovascular disease.

However, the researchers stress the importance for cardiac patients to consult their doctor before embarking on an exercise programme and to consult a kinesiologist.

The study appears in the Journal of Cardiopulmonary Rehabilitation and Prevention

source”cnbc”

4 embarrassing fitness problems and a way to treat them

 

c

 4 embarrassing fitness proble

whether it’s constipation, a leaky bladder or a strange scent, docs have visible nearly every health troublethere may be.

in terms of talking to our docs about our odd symptoms, however, a lot of us are too shy. In reality, forty sixpercent of usa citizens don’t speak to their doctors about fitness problems due to the fact they areembarrassed or worry being judged, according to a survey through fitness platform ZocDoc.

yet talking to your medical doctor approximately your symptoms assist you to discern out what theyabsolutely suggest and help deal with them fast.
here are four embarrassing health troubles you need to speak to your medical doctor approximately and the simple solutions to nix them for good.

1. Peeling pores and skin on the toes
Dry, peeling pores and skin in your feet is unpleasant particularly for the duration of sandal season but it can also imply which you have a condition referred to as bile deficiency.

each day, your liver produces about a quart of bile, an emulsifier that helps to take in and ruin down fats andallows to detox and transport waste out of your body.

If the bile turns into congested or thickened, however, it may reason dry, peeling skin at the toes.

one of the reasons bile is so essential is that it helps to soak up fats-soluble vitamins and vital fatty acidswhich might be critical to skin,” stated Ann Louise Gittleman, Ph.D., a nutritionist who works in Texas and Idaho and author of “devour fat, shed pounds: How smart fat assist Reset Metabolism strain, hunger andintercourse Hormones for Lasting weight reduction and Radiant health.”

human beings who’ve had their gallbladders eliminated are much more likely to have bile deficiency. on the grounds that they don’t have a place to save bile, they don’t secrete it once they eat fatty ingredients.

Bile can also be thickened if you’re no longer eating enough bile-thinning nutrients, when you have clogged bile ducts, or in case your frame doesn’t produce a sufficient amount of bile due to the fact there’s a lack ofhydrochloric acid, which triggers bile to be released from the gall bladder.

different telltale symptoms of a bile deficiency include constipation, chalk-coloured stool, nausea, fatigue and a bitter flavor inside the mouth.

What to do:
A bile salt alternative supplement can help. look for one which includes ox bile, nutrients A, B, and C, choline, lecithin, taurine and betaine. additionally, devour meals that skinny the bile which includes lemon and water, beets, dandelion root tea and bitter meals like arugula and endive.

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and a way to treat them