DNA Wellness Reports - Silverberry Genomixsilverberrygenomix.com/docs/Silverberry-Genomix-Sample-Longevity... · The current DNA Wellness Reports are generated for Sample ... Anterior

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DNAWellnessReportsConfidentialDocument

2018 Silverberry Genomix


ConfidentialityNote

The information contained in this document is privileged and confidential information.

The current DNA Wellness Reports are generated for Sample User.

AboutSilverberryGenomix

Silverberry Genomix is a personalized DNA-based wellness service which utilizes the latest advances ingenomics science and machine learning methods (AI) to analyze more than 140 genetic predispositions.Reports are generated in five packages: Nutrition, Fitness, Skin Care, Allergy Management and PersonalityDevelopment. Silverberry Reports use 23andMe, Ancestry.com or FTDNA Data to generate your wellnessreports.

RevolutionaryGenomicsTechnologyandRigorousScience

Most applications rely on single genetic variation-single genetic trait association studies publicly available.Silverberryâ€™s technology explores a network of genetic variations influencing your potentialpredisposition using an aggregate analysis of more than 2400 scientific studies and enhanced throughlearning artificial intelligence algorithms.

SilverberryStatementofLimitations

DNA-based predisposition is NOT a diagnosis of a disease or condition. Predisposition risk or likelihood is astatistical measure based on the latest advances in genomics science and is provided as an additional layerof information for wellness decision-making. Silverberry recommendations fall within general guidelines forwellness and do not constitute medical advice. Consult with your general physician, dermatologist, personaltrainer or other certified experts before making any major changes to your routines.

For more information visit Terms of Use and Privacy Policy pages.

For information about DNA-Wellness reports visit www.silverberrygenomix.com or [email protected]

Silverberry Genomix. 44 Tehama St, San Francisco, CA 94105. Tel: 415-598-9070


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ListofReportsLongevity Reports

Achilles TendinopathyAnterior Cruciate Ligament RuptureCarb OverconsumptionCollagen BreakdownDifficulty in Losing WeightDrynessExercise Benefits for Blood PressureExercise Benefits for Lowering CholesterolExercise Benefits for Maximal Oxygen Uptake ResponseFacial Pigmented SpotsFat OverconsumptionJoint Injury RiskLean Body Mass PotentialLow Protein Intake RiskLow Resting Metabolic RateLow Vegetable IntakeLow-carb Diet EffectivenessLow-fat Diet EffectivenessMediterranean Diet EffectivenessMemory PerformanceMisophoniaMotion SicknessMuscle Damage RiskMuscle Response to Resistance TrainingMuscle SorenessMuscle Strength LossNoise-induced hearing lossOverall Fitness BenefitsOverall Tendon and Ligament Injury RiskOverweight PotentialPhotoagingResistance to Stomach FluSagging Eyelids RiskSatiety ImpairmentSensitivity to SaltSkeletal Muscle PerformanceSlow Muscle RepairStress FractureYouthfulness


In this package, you will find a collection of traits in 5 areas that are directly or indirectly related to longevity.Those areas include nutrition, weight management, skin care, managing sensitivities and cognitivecapabilities such as memory performance.

LongevityReports39 Reports in 6 groups

NutritionandWeightManagementHave you wondered which diet is more effective for your unique biology? How youprocess carbs, fat and protein are unique to your body's enzymatic processes and yourgenetic makeup has a strong influence on what works best for sustainable weightcontrol. You learn more about how your genetics impacts your diet and metabolism inthis section.

SkinCareYour skin changes as you age. You might notice wrinkles, age spots and dryness. Yourskin also becomes thinner and loses fat, making it less plump and smooth. Sunlight is amajor cause of skin aging. You can protect yourself by staying out of the sun when it isstrongest, using the right sunscreen and wearing protective clothing. In this section, youcan explore how your genetic makeup impacts your skin as you age and get guidelineon what to do about it.

ExerciseBenefitsHave you asked yourself the question of why some people respond to an aerobicworkout routine by becoming incredibly fit, whereas others who exercise just as hard formonths end up no fitter than the beginning? How much each of us benefits fromexercise depends strongly on genetic factors. In this section you can gain insights onwhat the actual benefits of exercise can be on your unique biology.

InjuryRisksWhile we all realize that exercise has tremendous benefits for our health, we also needto be aware of injury risks that come with doing the wrong kinds of exercises. Ourtendons and joints are structured differently. Explore how your unique genetic makeupmakes you more or less vulnerable to tendon and/or joint injury risks and getrecommendations on what exercises and routines to engage in or avoid.


CognitiveCapabilitiesThere are various studies regarding aging and cognitive capabilities, such as memoryperformance. Some of the studies also links physical activity to mental performance. Getinsights on how your genetics may impact your cognitive capabilities with regards topredispositions for Memory Performance, Reading Aptitude and more.

SensitivitiesIn addition to food, outdoor, indoor and chemical allergies and sensitivities, your geneticmakeup can also influence other sensitivities that impact your life. Explore how yourunique genetic makeup impacts your potential predisposition as you age for painsensitivity, noise-induced hearing loss and more.


SUMMARY

Your genetic risk for Achilles tendon injury seems to be low so you need to take ordinary measuresto protect your tendons.Try the following exercise to strengthen your calf muscles:

Use a resistance loop band or tie a long band into a loop 12" to 15" or 30 to 40 cm indiameter. Then, loop the resistance band around your foot with your toes pointed up towardthe ceiling. Holding the band tight, push your foot and ankle down against the band as far ascomfortable.Hold the position for a second, then return back to your starting position slowly. Do 10repetitions, then switch to your other foot.

Avoid an abrupt change of exercise intensity.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Achilles Tendinopathy2 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 15% of the population and is consideredstatistically low compared to the general population.

WHATISACHILLESTENDINOPATHY

Achilles tendon injury includes degenerative and painful conditions that affect athletes in a wide range ofsports, including up to 20% of runners. This is a multifactorial condition for which various genetic risk factorshave been identified. Genetic variants in the FBGN2, TNC and ADAMTS14 (metallopeptidase withthrombospondin) gene contribute to the reisk of achilles tendinopathy, while genetic variant in the MMP3 hasbeen found to be protective.

ACHILLESTENDINOPATHY

YOU:

15NORMAL


WHATTODO

Your genetic risk for Achilles tendon injury seems to be low so you need to take ordinary measures toprotect your tendons.

Try the following exercise to strengthen your calf muscles:Use a resistance loop band or tie a long band into a loop 12" to 15" or 30 to 40 cm in diameter.Then, loop the resistance band around your foot with your toes pointed up toward the ceiling.Holding the band tight, push your foot and ankle down against the band as far as comfortable.

Hold the position for a second, then return back to your starting position slowly. Do 10repetitions, then switch to your other foot.

Avoid an abrupt change of exercise intensity.Try to minimize high-impact sports, such as running which pose a higher risk for Achilles tendoninjury.Switch to low-impact sports, such as walking, biking or swimming, which can both strengthen yourmuscles and pose less of an injury risk.

NATUREVS.NURTURE

Note that there are many items to consider when reading your genetics-based wellness assessment. Yourgenetics is only one component, your nurture environment and your current lifestyle choices are othercomponents that influence your well being. DNA-based predisposition is NOT a diagnosis of a disease orcondition and can not be used for treatment. Predisposition risk or likelihood is a statistical measure basedon the latest advances in genomics science and is provided as an additional layer of information for wellnessdecision-making. Silverberry reports and recommendations fall within general guidelines for wellness and donot constitute medical advice. Consult with your general physician, dermatologist, personal trainer or othercertified healthcare providers before making any major changes to your routines.

GENETICVARIATIONS

There are 2 genes within your DNA that influence this trait.You have 1 contributing and 1 inhibiting genes that affect this trait.

Contributing genetic variations:

rs2104772

Inhibiting genetic variations:

rs679620

http://useast.ensembl.org/Homo_sapiens/Variation/Explore?v=rs2104772



SUMMARY

You are at low genetic risk for anterior cruciate ligament (ACL) ruptures, but you may still benefitfrom exercises that require balance, power and agility.Jumping and balance exercises also help improve neuromuscular conditioning and muscularreactions and decrease the risk of ACL injury.It has also been suggested that drinking water before and after exercise may be beneficial for ACLinjury prevention.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Anterior Cruciate LigamentRupture4 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 10% of the population and is consideredstatistically low compared to the general population.

WHATISANTERIORCRUCIATELIGAMENTRUPTURE

Anterior cruciate ligament (ACL) ruptures are considered to be the most severe joint injury in sports and isvery common in a sporting population. Athletes who participate in high demand sports like soccer, football,and basketball are more likely to injure their anterior cruciate ligaments. Athletes are involved with suddendeceleration of the body from jumping and forward running while the knee is in a shallow flexion angle. Onthe other hand, ACL injuries are not common among athletes involved in endurance sports, such as running,swimming, biking. About half of all injuries to the anterior cruciate ligament occur along with damage to otherstructures in the knee, such as articular cartilage, meniscus, or other ligaments.

Injured ligaments are considered "sprains" and are graded on a severity scale.

Grade1Sprains. The ligament is mildly damaged in a Grade 1 Sprain. It has been slightly stretched, but isstill able to help keep the knee joint stable.

Grade2Sprains. A Grade 2 Sprain stretches the ligament to the point where it becomes loose. This is oftenreferred to as a partial tear of the ligament.

ANTERIORCRUCIATELIGAMENTRUPTURE

YOU:

10NORMAL


Grade3Sprains. This type of sprain is most commonly referred to as a complete tear of the ligament. Theligament has been split into two pieces, and the knee joint is unstable.

There are some genetic variations that are commonly found in individuals with higher risk of ACL ruptures.

WHATTODO

You are at low genetic risk for anterior cruciate ligament (ACL) ruptures, but you may still benefit fromexercises that require balance, power and agility.

Jumping and balance exercises also help improve neuromuscular conditioning and muscularreactions and decrease the risk of ACL injury.It has also been suggested that drinking water before and after exercise may be beneficial for ACLinjury prevention.Some simple tips to reduce the risk of ACL ruptures:Alwayswarmupbeforeplaying. Get blood circulating to your muscles and joint before you startyour game or practice.

Stretch. Being flexible enough to move freely can help you maintain ideal form. Includestretches for your thighs, calves, and hips, and pay particular attention to any areas that areespecially tight.Strengthen. Having adequate strength in your hips and thighs is key to providing supportfor your knees and preventing ACL injuries. Squats and lunges are just a couple of exercisesthat can build strength.Balance. Many injuries occur when an athlete is off-balance. Like anything, balance getsbetter with practice. Your gains in stability will pay off on the playing field.Agility-ChangingDirection:Run to a line or cone, plant your outside foot without letting your knee collapse inward tochange direction.

Move in patterns that take you front to back, side to side and diagonally.Start byrunning slowly so you can concentrate on good position.Pick up the pace and maintain good technique.

As always consult with a personal trainer before changing your exercise routines.

NATUREVS.NURTURE



GENETICVARIATIONS



rs495366


rs1800012, rs970547, rs240736






SUMMARY

You do not have genetic predispositions that would indicate an impulse for higher carb consumption. Youshould be fine consuming carbs up to the levels prescribed by the FDA for the average population.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Carb Overconsumption5 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 50% of the population and is consideredstatistically low compared to the general population.

WHATISCARBOVERCONSUMPTION

Carbohydrates serve as the primary energy source for the brain and its role as a source of kilocalories tomaintain body weight. Individuals with specific genetic variations are more likely to crave carbs than others.This may result in over-consumption of carbs for such individuals. The recommended intake forcarbohydrate intake is 45-65% of total calories intake. Starch and sugar are the major types ofcarbohydrates. Grains and vegetables (corn, pasta, rice, potatoes, breads) are sources of starch. Naturalsugars are found in fruits and juices. Sources of added sugars are soft drinks, candy, fruit drinks, anddesserts.

WHATTODO

You do not have genetic predispositions that would indicate an impulse for higher carb consumption. Youshould be fine consuming carbs up to the levels prescribed by the FDA for the average population.

CARBOVERCONSUMPTION

YOU:

50NORMAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Carb Overconsumption by checking out the following articles:

Every Thing about Carbohydrates

GENETICVARIATIONS



rs838133, rs1542608, rs4702718, rs8019546


rs2840445

https://fnic.nal.usda.gov/food-composition/macronutrients/carbohydrates







SUMMARY

Consume collagen-rich foods like bone broth Reduce exposure to environmental factors (such as smoking, chlorinated water) that increase MMPlevelsUse skin care products rich in polyphenols, carotenoids, or flavonoids: topical agents such as asretinoids, including retinol (vitamin A), bioflavonoids including the proanthocyanidins from grapeseed extract, the polyphenols from green and white teas, soy phytoestrogens

MYASSESMENT

You seem to have elevated genetic predispositions risk for Collagen Breakdown2 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 95% of the population and is consideredstatistically risky compared to the general population.

WHATISCOLLAGENBREAKDOWN

Skin elasticity is the skin's ability to stretch and revert to its original form without developing wrinkles andimperfections. It is determined by collagen that makes up to 75 percent of our skin. Your skin's smoothness,firmness and elasticity depend on the balance between collagen synthesis and its breakdown. Levels ofMMPs increase in the course of normal aging, exposure to environmental factors, including UV, and irritation.In addition, genetic variants increase activity of MMPs contributing to accelerated loss of collagen andpremature skin aging.

COLLAGENBREAKDOWN

YOU:

95ELEVATED


WHATTODO

Consume collagen-rich foods like bone broth Reduce exposure to environmental factors (such as smoking, chlorinated water) that increase MMPlevelsUse skin care products rich in polyphenols, carotenoids, or flavonoids: topical agents such as asretinoids, including retinol (vitamin A), bioflavonoids including the proanthocyanidins from grapeseed extract, the polyphenols from green and white teas, soy phytoestrogensSip drinkable collagen for glowing skin Consider taking supplements that boost collagen production or inhibit MMPs. Think plypodiumleucotomos (available in oral capsules), lutein, and hops extract (xanthohumol)

NATUREVS.NURTURE


LEARNMORE

Learn more about Collagen Breakdown by checking out the following articles:

Is It Possible to Naturally Improve Skin Elasticity? Is It Possible to Naturally Improve Skin Elasticity? 7 Tips for Buying the Best Collagen Supplement Is drinking collagen the secret to a glowing complexion?

GENETICVARIATIONS

There are 2 genes within your DNA that influence this trait.You have 2 contributing and No inhibiting genes that affect this trait.


rs1799750, rs3918261


No inhibiting Variations Present was found

http://www.livestrong.com/article/537104-how-to-naturally-improve-skin-elasticity/

http://www.livestrong.com/article/281518-how-to-drink-collagen-for-the-skin/

http://www.renewalliance.com/blog/7-tips-for-buying-the-best-collagen-drink-beauty-supplement

http://www.wellandgood.com/good-looks/drinkable-collagen-skin-benefits/




SUMMARY

You seem to have a higher genetic-based predisposition towards weight loss difficulty, so we wouldrecommend that you consider an intake of up to 20% less than the recommended caloricrestrictions recommended by tools like the MayoClinicHealthyWeightPyramid.. However do notgo under 1200 calories of intake, since this will result in potential nutrient deficiencies for yourbody. Make sure to follow the directions of the tool with regards to the optimal intake and eat a healthy andbalanced diet. One of the problems with dieting is that people count calories but forget aboutessential vitamins and minerals.Make sure to exercise. numerous studies show that diet alone may not be sufficient for long-termweight-loss. You may need to stay motivated longer to see the impact of your new diet and exerciseplan.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Difficulty In Losing Weight6 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 85% of the population and is consideredstatistically risky compared to the general population.

WHATISDIFFICULTYINLOSINGWEIGHT

Not everyone loses weight at the same rate. Some people lose a few pounds a week after they follow anycalorie restrictive diet, while others attempt all kinds of trendy weight-loss diets, but do not see results.Studies found that genetics is, at least, in part to blame for difficulty in losing weight. Studies have shownthat carriers of some genetic variations have more difficulties losing weight and improving their metabolichealth than people with reference, or common, alleles. People with genetic variants associated with obesity,sensitivity to fat (FTO, PPARG), type 2 diabetes (TCF7L2) emotional eating (CLOCK, SIRT1) and foodaddiction (DRD2), do not lose weight as easily as other people while on the same diet and exercise regiment.It is important to remember that genetics plays role in weight loss and weight maintenance. Some medicalconditions and medications can also hinder weight loss. The most common ones are hypothyroidism,hormonal changes in women, chronic stress and depression.

DIFFICULTYINLOSINGWEIGHT

YOU:

85ELEVATED

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/itt-20084941


WHATTODO

You seem to have a higher genetic-based predisposition towards weight loss difficulty, so we wouldrecommend that you consider an intake of up to 20% less than the recommended caloric restrictionsrecommended by tools like the MayoClinicHealthyWeightPyramid.. However do not go under 1200calories of intake, since this will result in potential nutrient deficiencies for your body.

Make sure to follow the directions of the tool with regards to the optimal intake and eat a healthy andbalanced diet. One of the problems with dieting is that people count calories but forget aboutessential vitamins and minerals.Make sure to exercise. numerous studies show that diet alone may not be sufficient for long-termweight-loss. You may need to stay motivated longer to see the impact of your new diet and exerciseplan.If you are still struggling with weight loss, monitor your alcohol intake.Consider discussing with your physician whether any medications or health conditions may interferewith your weight-loss efforts.

NATUREVS.NURTURE


LEARNMORE

Learn more about Difficulty In Losing Weight by checking out the following articles:

Why You Canâ€™t Lose weight on a diet? Why Aren't You Losing Weight?

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/itt-20084941

http://www.nytimes.com/2016/05/08/opinion/sunday/why-you-cant-lose-weight-on-a-diet.html

http://www.webmd.com/diet/obesity/features/why-arent-you-losing-weight#1


GENETICVARIATIONS



rs9939609, rs7903146, rs1440581, rs1801282, rs1800497, rs10830963










SUMMARY

Take good care of your skin to keep it well-hydratedUse good quality moisturizer: lighter for summer, richer for winterExfoliate your skin regularly

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for DrynessNo variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 45% of the population and is consideredstatistically low compared to the general population.

WHATISDRYNESS

Balanced level of hydration is absolutely fundamental for healthy facial and body skin. Aquaporin channels, afamily of integral cell membrane proteins, play central role in keeping our skin hydrated by allowing themovement of water and glycerol across the cell membrane. The expression of aquaporin channels in humanskin is strongly affected by aging, chronic sun exposure, and inflammation. The most abundant (and beststudied) aquaporin in the skin is the AQP3 gene. It transports water, glycerol and small solutes (urea) acrossthe plasma membrane, regulates skin hydration, skin barrier recovery and wound healing. Another group ofgenes expressed in skin are called claudins. They are tight junction membrane proteins that form paracellularbarriers and pores that determine tight junction permeability. Genetic variations in the AQP3 and CLDN1genes result in their lower expression and reduced activity in epidermis leading to impairments in skinintrinsic hydration capacity, and skin dryness.

WHATTODO

Take good care of your skin to keep it well-hydratedUse good quality moisturizer: lighter for summer, richer for winterExfoliate your skin regularlyHydrate from inside outFind out about your genetic-based predisposition to impaired skin barrier function, overall dermalsensitivity and contact dermal sensitivity

DRYNESS

YOU:

45NORMAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Dryness by checking out the following articles:

How to Hydrate Facial Skin Aquaporins - water channels in the skin Does drinking water cause hydrated skin?

GENETICVARIATIONS

There are No genes within your DNA that influence this trait.You have No contributing and No inhibiting genes that affect this trait.


No Contributing Variations Present was found



http://www.livestrong.com/article/174819-how-to-hydrate-facial-skin/

http://www.kanebo.com/science/skin/aquaporin.html

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/hydrated-skin/faq-20058067


SUMMARY

You will probably achieve moderate improvements in your blood pressure thorugh moderateexercise. Regular exercise of at least 30 minutes per day, together with a healthy diet, will most likely result inlower blood pressure over time. Exercises that are useful for lowering your blood pressure include: Brisk walking , Cycling,Swimming, Dancing, Mowing the lawn, Tennis and Jogging.

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Exercise Benefits ForBlood Pressure1 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 25% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISEXERCISEBENEFITSFORBLOODPRESSURE

For most people, moderate-intensity exercise has been shown to lower blood pressure. In fact, aerobicexercise training is generally recommended as lifestyle therapy to prevent, treat and control hypertension.General guidelines call for at least half an hour of low intensity aerobic exercises, which helps to decreaseblood pressure. There is large variability in the individual response to the anti-hypertensive effect of exercise,and much of it is explained by genetic variations. Individuals with predisposition to increased hypertensionresponse, get to lower their blood pressure faster than the average population. For such individuals, thebenefits of this 30 minute exercise are more noticeable than for the average population.

EXERCISEBENEFITSFORBLOODPRESSURE

YOU:

25TYPICAL


WHATTODO

You will probably achieve moderate improvements in your blood pressure thorugh moderate exercise. Regular exercise of at least 30 minutes per day, together with a healthy diet, will most likely result inlower blood pressure over time. Exercises that are useful for lowering your blood pressure include: Brisk walking , Cycling,Swimming, Dancing, Mowing the lawn, Tennis and Jogging.Exercises you should avoid for blood pressure reduction: Weight lifting and sprinting. If you need to lower your blood pressure through exercise, you may want to increase its intensityunder the supervision of your physician or trainer. Please note that physical activity will temporarily cause your blood pressure to rise before it lowersyour blood pressure over time. So if you have high blood pressure, it is important to increase fitnessactivities gradually, and not to put too much strain on your heart. If your blood pressure is very high, you should not start any new activity without consulting yourdoctor.

NATUREVS.NURTURE


LEARNMORE

Learn more about Exercise Benefits For Blood Pressure by checking out the following articles:

Exercise: A drug-free approach to lowering high blood pressure

GENETICVARIATIONS



rs62205366



http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206



SUMMARY

While you may not have genetic predispositions for cholestrol reduction benefits through exercise,you can still achieve better cardiovascular health by engaging in regular exercise and keepiing a low-cholstrol diet. Check your Nutrition report to see if you have predispositions that affect your fatconsumption and fat processing.The AHA suggests at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise perweek. If you mix and match the two, you can count every minute of vigorous activity as two minutesof moderate activity. Moderate exercises (where you can easily maintain a conversation) include: Walking briskly (3 milesper hour or faster), Bicycling (10 miles per hour or slower), and gardening.

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Exercise Benefits ForLowering CholesterolNo variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 15% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISEXERCISEBENEFITSFORLOWERINGCHOLESTEROL

Research has shown that exercise stimulates enzymes that help move bad cholesterol from the blood to theliver, allowing it to be excreted as bile. It is also stipulated that exercise increases the size of the proteinparticles that carry cholesterol through the blood, reducing the possibility that smaller particles may clogarteries. People with some genetic variants will have good results at increasing levels of good cholesterol byexercise alone, while carriers of other genetic variants are less likely to succeed to lower bad cholesterollevels by exercise alone.

EXERCISEBENEFITSFORLOWERINGCHOLESTEROL

YOU:

15TYPICAL


WHATTODO

While you may not have genetic predispositions for cholestrol reduction benefits through exercise, you canstill achieve better cardiovascular health by engaging in regular exercise and keepiing a low-cholstrol diet.Check your Nutrition report to see if you have predispositions that affect your fat consumption and fatprocessing.

The AHA suggests at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise perweek. If you mix and match the two, you can count every minute of vigorous activity as two minutesof moderate activity. Moderate exercises (where you can easily maintain a conversation) include: Walking briskly (3 milesper hour or faster), Bicycling (10 miles per hour or slower), and gardening. Vigorous exercises (where you breathe heavily) include Racewalking, running, swimming laps,playing tennis, aerobic dancing, professional biking and hiking uphill.Consult with a fitness professional befiore engaging in strenous exercise.

NATUREVS.NURTURE


GENETICVARIATIONS







SUMMARY

Your higher than average benefits likelihood for VO2max means you can increase your breathingcapacity faster than the average individual by exercising. To estimate your current VO2 Max as a baseline and measure its improvements as you exercise,clickheretousetnyofthefourfollowingcalculators(externallink).To improve your VO2 Max, you can engage in consistent aerobic conditioning.

MYASSESMENT

Great News! You seem to have Significant advantageous genetic predispositions for ExerciseBenefits For Maximal Oxygen Uptake Response14 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 90% of the population and is consideredstatistically advantaged compared to the general population.

WHATISEXERCISEBENEFITSFORMAXIMALOXYGENUPTAKERESPONSE

VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygenuptake or maximal aerobic capacity) is the maximum rate of oxygen consumption as measured duringincremental exercise, most typically on a motorized treadmill. One of the exercise benefits is improvement inmaximal oxygen uptake response. When you exercise your muscles are working harder than normal and, asa result, they require more energy than normal. Since the ATP energy used by your muscles is generatedwith the aid of oxygen, it follows that an increase in exercise intensity will result in an increase in muscularoxygen demands. Therefore, increased exercise intensity ultimately corresponds to an increased VO2. Thisis the reason that your breathing gets progressively faster and deeper as your exercise intensity increases,your body is trying to provide more oxygen to your working muscles so that they can generateenough ATP energy to keep you moving. People with differences in genetics, gender, age and fitness staterespond differently to the same exercise training program. At least 50% of these differences have beenfound to be due to genetic variations.

EXERCISEBENEFITSFORMAXIMALOXYGENUPTAKERESPONSE

YOU:

90ADVANTAGED

http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.shtml


WHATTODO

Your higher than average benefits likelihood for VO2max means you can increase your breathing capacityfaster than the average individual by exercising.

To estimate your current VO2 Max as a baseline and measure its improvements as you exercise,clickheretousetnyofthefourfollowingcalculators(externallink).To improve your VO2 Max, you can engage in consistent aerobic conditioning. For more serious athletes and under the supervision of a trainer you can also choose a faster way toimprove your VO2 max which is to run intervals at the fastest speed you can maintain for about fiveminutes, followed by 10 minutes of rest, starting with once and increasing it to four times in onehour. Consult with your trainer before changing anything in your exercise regimen.

NATUREVS.NURTURE


GENETICVARIATIONS



rs12115454, rs2003298, rs884736, rs6552828, rs2428514, rs959066, rs2523849, rs2272040,rs10500872, rs12580476, rs2517518, rs4973706, rs4952535, rs4938561



http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.shtml
















SUMMARY

Follow general guidelines to protect your facial skin from the UV exposureUse sunscreen. Apply moisturizer with SPF throughout the yearMonitor any changes in thei color, size or texture of moles and other skin lesions

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Facial Pigmented Spots2 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 5% of the population and is consideredstatistically low compared to the general population.

WHATISFACIALPIGMENTEDSPOTS

Facial pigmented spots (solar lentigines and seborrheic keratosis) are a common feature of aging skin, andusually result sun exposure. With age, the repeated UV exposure causes melanin, a compound responsiblefor pigmentation as well as protecting the skin, to cluster or clump together, forming an area of hyper-pigmentation. Pigmented age spots develop earlier and are more pronounced in Asian than in Caucasianskin. While there are some similarities in manifestation of pigmented spots in different populations(determined by the MC1R ASIP IRF4 BNC2 genes), there are also ethnic differences. The SLC45A2 genehave been found to be associated with pigmented spots in Asian but not in Caucasian women.

WHATTODO

Follow general guidelines to protect your facial skin from the UV exposureUse sunscreen. Apply moisturizer with SPF throughout the yearMonitor any changes in thei color, size or texture of moles and other skin lesionsVisit dermatologist regularly to do a full-body check

FACIALPIGMENTEDSPOTS

YOU:

5NORMAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Facial Pigmented Spots by checking out the following articles:

How to Get Rid of Dark Spots on Your Face Pigmentation explained: Everything you need to know How to Remove Brown Pigment Spots From the Face

GENETICVARIATIONS



rs463701


rs3843706

http://www.wikihow.com/Get-Rid-of-Dark-Spots-on-Your-Face

http://www.cosmopolitan.co.uk/beauty-hair/a19890/what-is-pigmentation-and-how-to-treat-it/

http://www.livestrong.com/article/181821-how-to-remove-brown-pigment-spots-from-the-face/




SUMMARY

Follow general recommendations for daily consumption of fats. Recommended daily calories fromfat should constitute 25-35%.Ensure that your diet is full of good (mono-unsaturated and poly-unsaturated) fats and watch for thebad (saturated) fats.If you are not a vegetarian, substitute fatty fish (salmon, mackerel,tuna) instead of meats high insaturated fat.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Fat Overconsumption2 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 30% of the population and is consideredstatistically low compared to the general population.

WHATISFATOVERCONSUMPTION

Fat is a dense source of energy and essential fatty acids, and it also facilitates the absorption of fat solublevitamins. However too much fat consumption may result in heart disease and becoming overweight. Severalrecent studies in the US and Europe indicate that the percentage of energy derived from saturated fat isabove the acceptable range, while the opposite was observed for mono-unsaturated and poly-unsaturatedfat. Several genetic variations are known to influence the amount of fat consumed by individuals and theiroverall fat intake craving.

WHATTODO

Follow general recommendations for daily consumption of fats. Recommended daily calories from fat shouldconstitute 25-35%.

Ensure that your diet is full of good (mono-unsaturated and poly-unsaturated) fats and watch for thebad (saturated) fats.If you are not a vegetarian, substitute fatty fish (salmon, mackerel,tuna) instead of meats high insaturated fat.Incorporate foods high in polyunsaturated and monounsaturated fats like avocados, nuts, and oliveoil

FATOVERCONSUMPTION

YOU:

30NORMAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Fat Overconsumption by checking out the following articles:

Fats and Cholesterol

GENETICVARIATIONS



rs13290799, rs12327666



https://fnic.nal.usda.gov/food-composition/macronutrients/fats-and-cholesterol




SUMMARY

Your joint injury potential is within the typical range.However it is wise to reduce the risk of joint injury by taking simple steps.

Avoid doing too much, too soon. Never increase the length of your workouts by more than10 percent from one week to the next, and never increase both the length and intensity ofyour workout at the same time.Maintain strength in the muscles surrounding the joint area. To strengthen the knees, do calfraises, lunges, squats, and leg lifts. For the shoulders, do simple moves such as push-ups,lateral lifts with light weights, and bench dips.Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport orworkout are some of the most common. You can prevent them by doing different sports oractivities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week.

As always consult with a fitness professional on how to best strengthen your joints.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Joint Injury Risk3 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 10% of the population and is consideredstatistically low compared to the general population.

WHATISJOINTINJURYRISK

Many sports-related injuries involve damage to the joints. Common joint injuries include a twisted ankle,sprained wrist, overextended elbow, and damaged knee ligaments. When exercising you can be more at riskfor overuse injuries. But you can build strength in your joints and avoid joint injuries by stretching andexercising correctly.

The risk of joint injury is associated with higher genetic predisposition to osteoarthritis. Knowing about thisrisk is important in adjusting duration and intensity of training sessions. Sports and high-impact activitieslead to cartilage lesions, and may lead to joint injuries. Your risk for the joint injury is computed based on 13genetic variations that were found to be associated with joint problems.

JOINTINJURYRISK

YOU:

10NORMAL


WHATTODO

Your joint injury potential is within the typical range.However it is wise to reduce the risk of joint injury by taking simple steps. Avoid doing too much, too soon. Never increase the length of your workouts by more than 10percent from one week to the next, and never increase both the length and intensity of your workoutat the same time.

Maintain strength in the muscles surrounding the joint area. To strengthen the knees, do calfraises, lunges, squats, and leg lifts. For the shoulders, do simple moves such as push-ups,lateral lifts with light weights, and bench dips.Train smart by cross-training. Repetitive-motion injuries caused by doing just one sport orworkout are some of the most common. You can prevent them by doing different sports oractivities that work different muscles. For example, if you mostly ride a bike, take a core-strengthening class once a week.Never skip your warm-up or cool down. Tight or stiff muscles around a joint will make thearea more prone to injury. This is especially important in sports that require quickmovements, such as basketball and tennis.Always use proper technique and body mechanics when playing sports involving repetitivemotion, such as tennis and golf.

As always consult with a fitness professional on how to best strengthen your joints.

NATUREVS.NURTURE


GENETICVARIATIONS



rs16944, rs8044769, rs5009270







SUMMARY

Given you do seem to have a slight genetic advantage for leaner body mass, you can maximize yourmuscle content by engaging in more power exercises.You can calculate your leanbodymassusingthiscalculator(thirdparty).The closer your weight is to your actual lean body mass while building muscles, the fitter you are.

MYASSESMENT

Great News! You seem to have Significant advantageous genetic predispositions for Lean BodyMass Potential4 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 50% of the population and is consideredstatistically advantaged compared to the general population.

WHATISLEANBODYMASSPOTENTIAL

Your lean body mass is the portion of your weight that is not fat. Your lean body mass is actually composedof your muscle and bone tissue as well as the water in your body and your organs – everything except the fatbeneath the surface of your skin. Leaner body mass has a strong genetic component. If you are predisposedto having a higher lean body mass, you have a better chance of attaining a muscular body through fitnessexercises than the average population. Higher lean body mass also decreases the likelihood of excessivebody weight, obesity, impaired protein balance, osteoporosis and sarcopenia.

LEANBODYMASSPOTENTIAL

YOU:

50ADVANTAGED


WHATTODO

Given you do seem to have a slight genetic advantage for leaner body mass, you can maximize your musclecontent by engaging in more power exercises.

You can calculate your leanbodymassusingthiscalculator(thirdparty).The closer your weight is to your actual lean body mass while building muscles, the fitter you are. To build a leaner body, try the following tips: Consume a high-protein meal in the early evening

Use a combination of heavier weights with few repetitions or if that is strenuous use lighterweights with higher repetitions. In all cases consult with your trainer. Try short, high-intensity cardio workouts.Make sure you are getting enough Vitamin D, particularly if your Silverberry Vitamin D reportindicates a slightly elevated or elevated likelihood of Vitamin D inadequacy.

Please make sure to explore your other fitness characteristics to avoid any injury or cardiac stresspotential when selecting a proper exercise routine.If you wish to attain a higher lean body mass through rigorous exercise, you may want to discussyour options with a fitness professional.

NATUREVS.NURTURE


GENETICVARIATIONS



rs1056513, rs2276541, rs12439003


rs6544334






SUMMARY

You do not have any known predispositions that would indicate an impulse for lower protein intake.You should be fine consuming proteins up to the levels prescribed by the FDA for the averagepopulation.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Low Protein Intake Risk5 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 55% of the population and is consideredstatistically low compared to the general population.

WHATISLOWPROTEININTAKERISK

Protein is the major structural component of all cells in the body, and functions as enzymes, transportcarriers and as some hormones. Large study identified genetic predispositions associated with proteinintake. Some genetic variations are associated with a tendency for lower protein intake, while others arefound to be associated with higher consumption of protein.

WHATTODO

You do not have any known predispositions that would indicate an impulse for lower protein intake.You should be fine consuming proteins up to the levels prescribed by the FDA for the averagepopulation.

NATUREVS.NURTURE


LOWPROTEININTAKERISK

YOU:

55NORMAL


LEARNMORE

Learn more about Low Protein Intake Risk by checking out the following articles:

Protein and Amino Acids

GENETICVARIATIONS



rs838133, rs1350036, rs9553939


rs9939609, rs1421085

https://fnic.nal.usda.gov/food-composition/macronutrients/protein-and-amino-acids







SUMMARY

Given your "normal/fast" resting metabolic rate (RMR) you should be able to burn your caloriesefficiently, provided you are on a healthy diet and do not have issues with fat or carb processing.Calculate your RMRusingthiscalculator.As the RMR tends to decrease with age, most people need to monitor their calorie intake andincorporate physical activities in their daily lives to maintain healthy energy balance.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Low Resting Metabolic Rate5 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 65% of the population and is consideredstatistically low compared to the general population.

WHATISLOWRESTINGMETABOLICRATE

Body weight depends on the balance between energy intake and energy expenditure. Energy intake comesfrom calories consumed, and energy expenditure is the energy that body uses to maintain normal bodytemperature and essential processes such as metabolism, breathing, brain functioning. Individual differencesin the energy cost of self-maintenance (resting metabolic rate, RMR) are substantial, and depend on age,weight, environment, and genetics. The heritability of RMR is 40-50% of the variance remaining afteradjustment for age, gender, and fat-free mass. Uncoupling proteins, UCP1 and UCP3, play important roles inregulating body temperature and energy expenditure: these proteins are found in brown fats and they areinvolved in metabolic process by which energy is dissipated as heat in response to excess of caloric intakeand cold stress. People with genetic variations in the UCP genes tend to have lower RMR.

WHATTODO

Given your "normal/fast" resting metabolic rate (RMR) you should be able to burn your calories efficiently,provided you are on a healthy diet and do not have issues with fat or carb processing.

Calculate your RMRusingthiscalculator.As the RMR tends to decrease with age, most people need to monitor their calorie intake andincorporate physical activities in their daily lives to maintain healthy energy balance.To ensure you are eating the right kind of foods, check your Nutrition report to see if you have carbor fat processing predispositions.

LOWRESTINGMETABOLICRATE

YOU:

65NORMAL


NATUREVS.NURTURE


GENETICVARIATIONS



rs1011397, rs3811787, rs6818288, rs1549059, rs2075577









SUMMARY

You do not have any known predispositions that would indicate an impulse for lower vegetableintake.You should be fine consuming vegetables as prescribed by the FDA for the average population.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Low Vegetable IntakeNo variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 30% of the population and is consideredstatistically low compared to the general population.

WHATISLOWVEGETABLEINTAKE

It is a well-known fact that consumption of fruits and vegetables adds important under-consumed nutrientsto diets. Fruits and vegetables reduce the risk of heart disease, stroke, and some cancers, and help manageweight. Most U.S. residents consume too few fruits and vegetables. It is important to ensure you haveadequate amounts of fruits and vegetables in your diet.

WHATTODO

You do not have any known predispositions that would indicate an impulse for lower vegetable intake.You should be fine consuming vegetables as prescribed by the FDA for the average population.

NATUREVS.NURTURE


LOWVEGETABLEINTAKE

YOU:

30NORMAL


LEARNMORE

Learn more about Low Vegetable Intake by checking out the following articles:

Fruits & Veggies-More Matter

GENETICVARIATIONS






http://fnic.nal.usda.gov/dietary-guidance/fruits-veggies-more-matters-resources/fruits-veggies-more-matters


SUMMARY

A low-carb diet is more likely to be effective for you than individuals who do not have predispositionto carb-sensitivity. Limit your daily carb intake to less than 40% of total calories consumed. To monitor the actualusage, there are many tools that allow you to enter daily foods and see your nutritional intake. Onesuch tool is MyFitnessPalYou can find more than100low-carbdietrecipesbyclickinghere(this will take you to a thirdparty site).

MYASSESMENT

Great News! You seem to have Significant advantageous genetic predispositions for Low-carb DietEffectiveness7 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 75% of the population and is consideredstatistically advantaged compared to the general population.

WHATISLOW-CARBDIETEFFECTIVENESS

Carbohydrates are the main fuel source, and they provide vitamins, minerals, antioxidants and fiber in thediet. While your body uses carbohydrates as its main fuel source, there are substantial health benefits tolimiting your carbohydrate intake. There are two major types of carbohydrates, simple (bad) and complex(good). Simple carbohydrates include sugary foods, pasta, bread, and white rice. Complex carbohydratesare whole grains, and legumes, including brown rice, and whole wheat breads. It is beneficial to eat morecomplex carbohydrates. People with genetic variations in several genes associated with obesity, insulinsensitivity, and high levels of bad cholesterol (LDL) are more sensitive to carbohydrates in their diet. Thesepeople may benefit more from low carbohydrate diet that reduces the amount of calories from carbohydratesand consuming nearly equal proportions of fats and proteins. A low-carb diet restricts the type and amountof carbohydrates you eat. In general, a low-carb diet focuses on proteins, including meat, poultry, fish andeggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes,fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds.

LOW-CARBDIETEFFECTIVENESS

YOU:

75ADVANTAGED

https://www.myfitnesspal.com/

https://authoritynutrition.com/101-healthy-low-carb-recipes/


WHATTODO

A low-carb diet is more likely to be effective for you than individuals who do not have predisposition to carb-sensitivity.

Limit your daily carb intake to less than 40% of total calories consumed. To monitor the actualusage, there are many tools that allow you to enter daily foods and see your nutritional intake. Onesuch tool is MyFitnessPalYou can find more than100low-carbdietrecipesbyclickinghere(this will take you to a thirdparty site). For the carbs you do consume, try to eat more complex carbohydrates such as whole grains, andlegumes, including brown rice, and whole wheat breads.Low-carb diets may help prevent or improve serious health conditions, such as metabolic syndrome,diabetes, high blood pressure and cardiovascular disease. (Mayo Clinic)Choosing a low-carb diet may improve blood cholesterol or blood sugar levels, at least temporarily(Mayo Clinic)It is not recommended that you reduce your carb in-take to less than 60 grams per day of carbs. Ifyou suddenly and drastically cut carbs, you may experience a variety of temporary health effects,including headache, bad breath, weakness, fatigue, constipation, or diarrhea.

NATUREVS.NURTURE


LEARNMORE

Learn more about Low-carb Diet Effectiveness by checking out the following articles:

A Complete Guide to Complex Carbohydrates Low-carb diet: Can it help you lose weight?

https://www.myfitnesspal.com/

https://authoritynutrition.com/101-healthy-low-carb-recipes/

http://www.livestrong.com/article/27398-list-complex-carbohydrates-foods/

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831


GENETICVARIATIONS



rs10850219, rs1042714, rs2306179, rs2241201, rs5883, rs7957619, rs3764261











SUMMARY

Your genetic predisposition score would indicate a slightly higher effectiveness of low-fat diet forweight loss and healthy weight maintenance,To try a low-fat diet, reduce your fat intake to less than 20% and increase your protein and complexcarbs intake. It is important to include polyunsaturated and monounsaturated (good) fats in your diet. Good fatsare contained in fish, olive oils, avocados, and nuts.

MYASSESMENT

Good News! You seem to have some advantageous genetic predispositions for Low-fat DietEffectiveness8 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 65% of the population and is consideredstatistically advantaged compared to the general population.

WHATISLOW-FATDIETEFFECTIVENESS

General recommendation is to limit fat intake to 35% of total calories and to control saturated fat intake. Alow-fat diet restricts fat intake to 20%, while increases protein and complex carbohydrate intake. Monitoringsaturated fats is particularly important: at least 12% of daily calories should come from poly- andmonounsaturated fats. The other 80% of calories in the diet come from carbohydrates and protein withgeneral recommendations to consume about 55-60% of carbs and 20-25% of proteins. Low fat high proteindiet is based on boosting protein intake to 40%, while decreasing carbohydrate intake to 40%. Numerouslarge-scale studies on weight loss found that people with variations in genes associated with sensitivity to fat(such as FTO, PPARG, APOA2, LIPC) are more responsive to low fat diets if their goal is weight loss.

LOW-FATDIETEFFECTIVENESS

YOU:

65SLIGHTLY

ADVANTAGED


WHATTODO

Your genetic predisposition score would indicate a slightly higher effectiveness of low-fat diet for weight lossand healthy weight maintenance,

To try a low-fat diet, reduce your fat intake to less than 20% and increase your protein and complexcarbs intake. It is important to include polyunsaturated and monounsaturated (good) fats in your diet. Good fatsare contained in fish, olive oils, avocados, and nuts.Try the following low-fat recipes from Mayo Clinic (with 3 grams of fat or less per serving) to achievea healthy weight loss. Mayo Clinic Low-fat Foods

NATUREVS.NURTURE


LEARNMORE

Learn more about Low-fat Diet Effectiveness by checking out the following articles:

Low-Fat Diets for Weight Loss Low-fat Diet HEART UK's Low Fat Eating Plan

GENETICVARIATIONS



rs2943641, rs9939609, rs7903146, rs1801282, rs1440581, rs8050136, rs1558902, rs1799883



http://www.mayoclinic.org/healthy-lifestyle/recipes/low-fat-recipes/rcs-20077196

http://www.webmd.com/women/reducing-dietary-fat

https://en.wikipedia.org/wiki/Low-fat_diet

https://heartuk.org.uk/cholesterol-and-diet/low-fat-eating-plan/meal-plan










SUMMARY

If your goal is weight loss and you are considering which diet to choose, the healthy Mediterraneandiet full of good fats is likely to be the right choice for you.To leverage your advantaged predisposition for the Mediterranean diet, you can increase your intakeof olive oil and nuts that are important in reducing risks of heart disease, increase good cholesterol,and are associated with longevity.Overall, Mediterranean diet is based on consuming 35% of daily calories from fats, including up to22% from monounsaturated fats, 20% of good quality proteins from fish and meats, and up to 40%of carbohydrates.

MYASSESMENT

Great News! You seem to have Significant advantageous genetic predispositions for MediterraneanDiet Effectiveness3 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 85% of the population and is consideredstatistically advantaged compared to the general population.

WHATISMEDITERRANEANDIETEFFECTIVENESS

Mediterranean diet is known to have many health benefits. It is rich in monounsaturated (good) fats that areimportant in reducing risks of heart disease, increasing good cholesterol, delaying cognitive decline. It is alsoassociated with longevity. Research by Mayo Clinic has shown that the traditional Mediterranean dietreduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-densitylipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.According to the Mayo Clinic, a meta-analysis of more than 1.5 million healthy adults demonstrated thatfollowing a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well asoverall mortality. The Mediterranean diet is also associated with a reduced incidence of cancer, andParkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virginolive oil and mixed nuts may have a reduced risk of breast cancer (Mayo Clinic).

In people with genetic variations in the ADIPOQ, gene and Mediterranean diet also helps to facilitate fat lossand to improve metabolic health. Genetic variations in several other genes, including PPARG, MTHFR,TCF7L2, LPL and MLXIPL, were found to be associated with increased advantage of following theMediterranean diets.

MEDITERRANEANDIETEFFECTIVENESS

YOU:

85ADVANTAGED

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801


WHATTODO

If your goal is weight loss and you are considering which diet to choose, the healthy Mediterranean diet fullof good fats is likely to be the right choice for you.

To leverage your advantaged predisposition for the Mediterranean diet, you can increase your intakeof olive oil and nuts that are important in reducing risks of heart disease, increase good cholesterol,and are associated with longevity.Overall, Mediterranean diet is based on consuming 35% of daily calories from fats, including up to22% from monounsaturated fats, 20% of good quality proteins from fish and meats, and up to 40%of carbohydrates.Check out the Mediterranean diet recipes of Mayo Clinic for inspriation.

NATUREVS.NURTURE


GENETICVARIATIONS



rs1801133, rs13702, rs17300539



http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet-recipes/art-20046682





SUMMARY

You do not seem to have genetic predispositions that were found to be associated with increased episodicmemory performance. Your genetic-influenced memory performance falls within the average range of thepopulation. Still, it is never too late to start training your memory.

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Memory Performance1 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 5% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISMEMORYPERFORMANCE

Human memory is the result of many distinct mental processes, such as memory encoding, forgetting, andmodulation of memory strength by various stimuli. Memory has large inter-individual variability andsubstantial heritability. It depends on many genetic factors (it is a polygenic trait) and only a few of them havebeen characterized so far. We test 3 genetic variations that account for episodic memory (ability to recallwords and pictures) that have recently been identified. Genetic variation in the BAIAP2 gene is related tonegative emotional modulation of human memory strength. People who carry the minor A allele of rs8067235variant performed significantly better in recalling negative images compared to neutral pictures, while carriersof the major allele did not demonstrate any difference. Carriers of KIBRA rs17070145 T allele had 25% betterfree recall performance 5 min after word presentation and 20% better free recall performance 24 hours afterword presentation than did non-carriers.

WHATTODO

You do not seem to have genetic predispositions that were found to be associated with increased episodicmemory performance. Your genetic-influenced memory performance falls within the average range of thepopulation. Still, it is never too late to start training your memory.

MEMORYPERFORMANCE

YOU:

5TYPICAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Memory Performance by checking out the following articles:

Gene Variation Affects Memory

GENETICVARIATIONS



rs17070145



http://www.genomenewsnetwork.org/articles/08_03/memory.shtml



SUMMARY

Never heard of this condition? You are not alone! Misophonia can be a real problem. If you meedsomeone with Misophonia, appreciate that it is a real conditionIn a new study, The Brain Basis for Misophonia, brain imaging has demonstrated that people withMisophonia have an abnormality in the emotional control mechanism which causes their brains to gointo overdrive on hearing the trigger soundsIf you think you friend, or yourself, have Misophonia symptoms, understand that this is a realcondition and look up www.misophonia.com to seek support

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for MisophoniaNo variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 5% of the population and is consideredstatistically low compared to the general population.

WHATISMISOPHONIA

Misophonia is a sensitivity to chewing sounds (from the Greek meaning hatred of sound). It is a newlyrecognized condition that is characterized by feelings of rage triggered by small sounds: people munching,gum chewing, sipping, footsteps, humming, which are called `trigger sounds` misophonia community. Theresponse can be an immediate and intense fight or flight feeling that creates panic and rage, and suffererscan become violent and emotionally explosive. Misophonia usually starts at late childhood. People who self-reported themselves as being sensitive to noise, frequently have a genetic variation in the gene TENM2 thatplays a role in brain development.

WHATTODO

Never heard of this condition? You are not alone! Misophonia can be a real problem. If you meed someonewith Misophonia, appreciate that it is a real condition

In a new study, The Brain Basis for Misophonia, brain imaging has demonstrated that people withMisophonia have an abnormality in the emotional control mechanism which causes their brains to gointo overdrive on hearing the trigger soundsIf you think you friend, or yourself, have Misophonia symptoms, understand that this is a realcondition and look up www.misophonia.com to seek support

MISOPHONIA

YOU:

5NORMAL


NATUREVS.NURTURE


GENETICVARIATIONS







SUMMARY

In addition to genetics, other factors contribute to motion sickness including travel anxiety andgeneral stress, headaches, intoxication, dehydrationIf you are traveling by car, risk factors include poor ventilation and sitting in the back seat or whereyou cannot see out the windowFor women, pregnancy or having a period are risk factors

MYASSESMENT

You seem to have elevated genetic predispositions risk for Motion Sickness17 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 90% of the population and is consideredstatistically risky compared to the general population.

WHATISMOTIONSICKNESS

Motion sickness (sometimes referred to as travel sickness) is a common condition that occurs in somepeople who travel by car, train, airplane or boat. Motion sickness is a general term, and the symptomsinclude nausea, dizziness, and fatigue. Roughly one in three individuals is susceptible to motion sickness,and almost two thirds report being sick in more sever conditions. About 7% of seagoing passengers reportvomiting during the journey. Charles Darwin once wrote to his father: "The misery I endured from sea-sickness is far far beyond what I ever guessed at. If it was not for sea-sickness, the whole world would besailors." Children, and older people are more susceptible to motion sickness, and women generally reportmore cases of motion sickness than men. Motion sickness happens when the body, the inner ear, and theeyes send conflicting signals to the brain. The first study on over 80 thousands individuals yielded geneticvariants associated with motion sickness. The study reports that several genetic variants show up to threetimes stronger effects in women. Some genetic variations increase the likelihood of motion sickness, whileother variants are protective. Interestingly, occurrences of motion sickness correlate with migraines, altitudesickness, morning sickness, postoperative nausea and vomiting, and poor sleeping.

MOTIONSICKNESS

YOU:

90ELEVATED


WHATTODO

In addition to genetics, other factors contribute to motion sickness including travel anxiety and generalstress, headaches, intoxication, dehydration

If you are traveling by car, risk factors include poor ventilation and sitting in the back seat or whereyou cannot see out the windowFor women, pregnancy or having a period are risk factorsIf you suffer from motion sickness, sit in the front in a car, keep your eyes on the horizon, or driveAvoid big fatty meals before your travel; avoid salty foods and alcoholFresh air helps: open windows in the car or move to the top deck of a shipIf you want to take medication to treat your motion sickness, take it before your journey to preventsymptoms developing. Discuss side effects with your pharmacist.

NATUREVS.NURTURE


LEARNMORE

Learn more about Motion Sickness by checking out the following articles:

The Mysterious Science of Motion Sickness Motion Sickness - Topic Overview

GENETICVARIATIONS



rs11129078, rs2318131, rs60464047, rs10752212, rs1782032, rs6946969, rs1858111, rs4343996,rs705145, rs1847202, rs17515225, rs2153535, rs7170668, rs6069325, rs4076764, rs2360806,rs66800491



http://www.theatlantic.com/health/archive/2015/02/the-mysterious-science-of-motion-sickness/385469/

http://www.webmd.com/cold-and-flu/ear-infection/tc/motion-sickness-topic-overview



















SUMMARY

While you may not have known genetic risks for muscle damage, to minimize the risk of a potentialmuscle tear, there are many steps you can take.For one, try not to sit in one position for too long and move about when working long hours in theoffice.Always stretch and warm up before and after engaging in exercise.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Muscle Damage Risk1 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 10% of the population and is consideredstatistically low compared to the general population.

WHATISMUSCLEDAMAGERISK

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs asa result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they’re mostcommon in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh. Muscledamage can be caused by different reasons, including increased lactate oxidation, deficient lactate effluxpathways, or release of intracellular muscle components into the bloodstream. Mutations in some genes inthese pathways are associated with rare condition known as cryptic exercise intolerance. Common geneticvariation in the same genes have been found to be associated increased risk of muscle injury, musclecramping, and lactate accumulation in the muscle. This genetic variation has been associated withincidences of muscle injuries in elite football players. A predisposition to increased muscle damage risk canmean that you have to be more careful about lifting heavy weights or making sudden moves than theaverage person. Additionally, you may want to focus your exercises on those that improve the tenacity andflexibility of your muscles.

MUSCLEDAMAGERISK

YOU:

10NORMAL


WHATTODO

While you may not have known genetic risks for muscle damage, to minimize the risk of a potential muscletear, there are many steps you can take.

For one, try not to sit in one position for too long and move about when working long hours in theoffice.Always stretch and warm up before and after engaging in exercise.We are in a culture where pushing your limits is seen as a virtue, but it is good to be aware of thelimitations of one's body.

NATUREVS.NURTURE


GENETICVARIATIONS



rs1860189





SUMMARY

You do not have an elevated predisposition likelihood for muscle response to resistance training. Thisimplies that you are likely to see more graduate gains in your muscle size and strengthening. According toMayo clinic, resistance and weight training is an important part of any fitness program. Combined withaerobic exercise, weight training can increase your strength and muscle tone, improve your bone densityand help you lose weight.

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Muscle Response ToResistance Training4 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 25% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISMUSCLERESPONSETORESISTANCETRAINING

Muscle-strengthening are recommended to be included in fitness routines for a minimum of 2 days a week.Long-term systematic resistance training increases skeletal muscle size and strength in both men andwomen of different ages. While studies demonstrate that nearly all individuals will get some benefit from RT,RT-induced gains in muscle size and strength are highly variable between individuals. Muscle strength andsize gains following standardized program depend on gender, age, general health, nutrition, and genetics.Several studies reported associations with muscle strength and size. People with some genetic variationsgained higher (isometric) muscle strength and biceps size in response to the same resistance trainingroutine.

WHATTODO

You do not have an elevated predisposition likelihood for muscle response to resistance training. Thisimplies that you are likely to see more graduate gains in your muscle size and strengthening. According toMayo clinic, resistance and weight training is an important part of any fitness program. Combined withaerobic exercise, weight training can increase your strength and muscle tone, improve your bone densityand help you lose weight.

MUSCLERESPONSETORESISTANCETRAINING

YOU:

25TYPICAL


NATUREVS.NURTURE


LEARNMORE

Learn more about Muscle Response To Resistance Training by checking out the following articles:

Slide show: Weight Training Exercises

GENETICVARIATIONS



rs2296135, rs1805086, rs1137101


rs4634384

http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/weight-training/sls-20076904






SUMMARY

You may experience more pronounced muscle soreness after exercise than the avergae population. Drinking coffee before exercise, having a protein shake, eating a low-fat, high-carb and high proteinnutrition bar, an adequate warm-up routine and staying hydrated are key to preventing musclesoreness.Additionally, electrolyte-rich foods like bananas or avocados are quite helpful in keeping the rightmineral balance within your muscles. Right before finishing your exercise routine, include 10 or sominutes of "easy aerobic work such as jogging or walking followed by stretching.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Muscle Soreness5 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 95% of the population and is consideredstatistically risky compared to the general population.

WHATISMUSCLESORENESS

The delayed onset muscle soreness refers to the feeling of soreness 12-24 hours after heavy exercise. It iscommonly understood to be the result of microscopic tears in your muscle tissue. The mild muscle straininjury creates microscopic damage to the muscle fibers and coupled with the resulting inflammation causesthe pain. The less fit you are, the more likely it is for your muscles to feel sore.

If you have a higher predisposition towards muscle soreness, you may want to only gradually increase theintensity of your workouts and concentrate more on endurance exercises that put less pointed pressure onyour muscles. Genetic variants in some inflammation-related genes (IGF2) were found to be related to thegreatest muscle soreness immediately after exercise, and highest post-exercise serum creatine kinaseactivity.

MUSCLESORENESS

YOU:

95ELEVATED


WHATTODO

You may experience more pronounced muscle soreness after exercise than the avergae population. Drinking coffee before exercise, having a protein shake, eating a low-fat, high-carb and high proteinnutrition bar, an adequate warm-up routine and staying hydrated are key to preventing musclesoreness.Additionally, electrolyte-rich foods like bananas or avocados are quite helpful in keeping the rightmineral balance within your muscles. Right before finishing your exercise routine, include 10 or sominutes of "easy aerobic work such as jogging or walking followed by stretching.Taking a cold shower after your exercise also minimizes the chance of inflammation.

NATUREVS.NURTURE


GENETICVARIATIONS



rs13266634, rs1799865, rs680, rs3213221, rs7924316









SUMMARY

Your genetic muscle loss risk is high and you may consider slowing it down by adequate proteinintake, sufficient calorie intake, and regular exercise. Try to include creatine, vitamin D, and whey protein within your diet. The primary method of slowing down muscle strength loss is resistance training or strength training.These activities increase muscle strength and endurance using weights or resistance bands.Resistance training can help your neuromuscular system, hormones.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Muscle Strength Loss4 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 95% of the population and is consideredstatistically risky compared to the general population.

WHATISMUSCLESTRENGTHLOSS

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But atsome point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia.Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30.Even if you are active, you’ll still have some muscle loss.

The speed by which we lose muscle strength when we stop exercising, depends on a variety of factors, suchas age, diet and the amount of sleep that we get. Sometimes even two weeks of physical inactivity can resultin substantial muscle strength loss. Genetic variants in some inflammation-related genes (IGF2) were foundto be related to the greatest muscle strength loss after exercise.

MUSCLESTRENGTHLOSS

YOU:

95ELEVATED


WHATTODO

Your genetic muscle loss risk is high and you may consider slowing it down by adequate protein intake,sufficient calorie intake, and regular exercise.

Try to include creatine, vitamin D, and whey protein within your diet. The primary method of slowing down muscle strength loss is resistance training or strength training.These activities increase muscle strength and endurance using weights or resistance bands.Resistance training can help your neuromuscular system, hormones. Some exercises that will help you slow down muscle loss include:Pull-down (or alternatively chin-up)

Chest pressCompound row (A pulling motion in the horizontal plane)Overhead pressLeg press

The proper number, intensity, and frequency of resistance exercise is important for getting the mostbenefit with the least risk of injury. You should work with an experienced physical therapist or trainerto develop an exercise plan.

NATUREVS.NURTURE


LEARNMORE

Learn more about Muscle Strength Loss by checking out the following articles:

Muscle Strength Fades After Just Two Weeks of Inactivity

http://www.webmd.com/fitness-exercise/news/20150708/muscle-strength-fades-after-just-two-weeks-of-inactivity#1


GENETICVARIATIONS



rs3213221, rs680, rs13266634, rs7924316








SUMMARY

There is a strong connection between noise and hearing loss. While you do not have geneticpredisposition to noise induced hearing loss, loud sounds are damaging to your hearingNoise is measured in decibels (dB): the higher the number, the louder the noise and the moredamage it can inflict on your hearing, in particular if it is prolonged. Noise levels above 105dB candamage your hearing if you listen to it for 15-20 minutes each week. A normal conversation is 60-65dB, lawn mower and heavy traffic is 85dB, while MP3 player on loud is 110dB, and rock concert is120dBTo protect your hearing, reduce the volume when listening to music, TV, radio; use earplugs at livemusic concerts; wear ear protectors when you are using lawn mowers or noisy equipment; do notlisten to music too loud and too long when driving

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Noise-induced Hearing Loss2 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 5% of the population and is consideredstatistically low compared to the general population.

WHATISNOISE-INDUCEDHEARINGLOSS

Noise induced hearing loss is a temporary or permanent hearing impairment resulting from prolongedexposure to high levels of noise. Excessive noise exposure is the most common cause of hearing loss. Inmodern society we are constantly bombarded by noises, on our headphones, TVs, or in the cities. Whenthese sounds are at safe level they do not damage our hearing. But too loud sounds can damage inner earand cause noise-induced hearing loss (NIHL). Noise is probably the most common occupational hazardfacing people today. According to the National Institute on Deafness, "people of all ages, including children,teens, young adults, and older people, can develop NIHL. Approximately 15 percent of Americans betweenthe ages of 20 and 69—or 26 million Americans—have hearing loss that may have been caused by exposureto noise at work or in leisure activities. As many as 16 percent of teens (ages 12 to 19) have reported somehearing loss that could have been caused by loud noise". While too loud noises are not good for anyone,studies identified genetic variations associated with increased risk of NIHL.

NOISE-INDUCEDHEARINGLOSS

YOU:

5NORMAL


WHATTODO

There is a strong connection between noise and hearing loss. While you do not have genetic predispositionto noise induced hearing loss, loud sounds are damaging to your hearing

Noise is measured in decibels (dB): the higher the number, the louder the noise and the moredamage it can inflict on your hearing, in particular if it is prolonged. Noise levels above 105dB candamage your hearing if you listen to it for 15-20 minutes each week. A normal conversation is 60-65dB, lawn mower and heavy traffic is 85dB, while MP3 player on loud is 110dB, and rock concert is120dBTo protect your hearing, reduce the volume when listening to music, TV, radio; use earplugs at livemusic concerts; wear ear protectors when you are using lawn mowers or noisy equipment; do notlisten to music too loud and too long when drivingHave a hearing detox and introduce quiet periods during the day.

NATUREVS.NURTURE


LEARNMORE

Learn more about Noise-induced Hearing Loss by checking out the following articles:

Top 10 tips to help protect your hearing Noise-Induced Hearing Loss

GENETICVARIATIONS



rs7429015


rs2227578

http://www.nhs.uk/Livewell/hearing-problems/Pages/tips-to-protect-hearing.aspx

https://www.nidcd.nih.gov/health/noise-induced-hearing-loss




SUMMARY

You may not see quick benefits from moderate exercise on your health, in particular if you haveissues with cholesterol, triglycerides, and hypertension.You may need to boost your exercise frequency and perhaps intensity in combination to a healthydiet to see a significant impact on your cholesterol, triglycerides, and blood pressure levels. Regular exercise of at least 45 minutes per day, together with a healthy diet, will most likely result inimproved vitals over time.

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Overall Fitness Benefits1 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 5% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISOVERALLFITNESSBENEFITS

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits fromexercise, regardless of age, sex or physical ability. Exercise can help prevent excess weight gain or helpmaintain weight loss. Regular exercise helps prevent or manage a wide range of health problems andconcerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer,arthritis and falls. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascularsystem work more efficiently. And when your heart and lung health improve, you have more energy to tackledaily chores.

Some people show quick and strong benefits, while others need more exercise and changes to their dietstoo. For people with some genetic variants, active life-style was shown to produce quick results to lowerlevels of cholesterol, triglycerides, and blood pressure.

OVERALLFITNESSBENEFITS

YOU:

5TYPICAL


WHATTODO

You may not see quick benefits from moderate exercise on your health, in particular if you have issues withcholesterol, triglycerides, and hypertension.

You may need to boost your exercise frequency and perhaps intensity in combination to a healthydiet to see a significant impact on your cholesterol, triglycerides, and blood pressure levels. Regular exercise of at least 45 minutes per day, together with a healthy diet, will most likely result inimproved vitals over time. Exercises that are useful for your overall health include: Brisk walking , Cycling, Swimming, Dancing,Mowing the lawn, Tennis and Jogging.Always consult with your physician before changing the intensity and frequency of your workouts.

NATUREVS.NURTURE


GENETICVARIATIONS



rs62205366





SUMMARY

Your risk for overall tendon or ligament injury are within the typical range of the population. You maystill have more specific risks associated with Achilles tendons or ACL, so do check those traits. To reduce your chance of getting tendon injuriy we recommend to include stretching to increaseflexibility, plus eccentric strengthening of the gastrocnemius and soleus muscles.We recommend gastrocnemius/soleus eccentric strengthening, calf and Achilles stretches.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Overall Tendon And LigamentInjury Risk7 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 10% of the population and is consideredstatistically low compared to the general population.

WHATISOVERALLTENDONANDLIGAMENTINJURYRISK

Non-contact tendon or ligament injury is an overuse injury associated with sports, and are a common causeof disability. Most major tendons, such as the Achilles, patellar, rotator cuff and forearm extensor tendons(amongst others) are vulnerable to overuse, which induces pathological changes in the tendon. Knowingyour genetic susceptibility to specific injury will help in customization of exercise recommendations,choosing the right prevention strategies like avoidance of weight-bearing and high-impact sports forindividuals who have risk profile genotypes would take advantage of this information.

WHATTODO

Your risk for overall tendon or ligament injury are within the typical range of the population. You may stillhave more specific risks associated with Achilles tendons or ACL, so do check those traits.

To reduce your chance of getting tendon injuriy we recommend to include stretching to increaseflexibility, plus eccentric strengthening of the gastrocnemius and soleus muscles.We recommend gastrocnemius/soleus eccentric strengthening, calf and Achilles stretches.It is also recommended to shift to running on softer surfaces.As always, consult with a personal trainer before making any changes to your routines.

OVERALLTENDONANDLIGAMENTINJURYRISK

YOU:

10NORMAL


NATUREVS.NURTURE


GENETICVARIATIONS



rs495366, rs2104772


rs970547, rs1800012, rs679620, rs240736, rs591058









SUMMARY

You may be predisposed to excessive weight gain. Develop healthy eating habits, looking for ways to make favorite dishes healthier, and reducingcalorie-rich temptations.Another part of balancing calories is to engage in an appropriate amount of physical activity andavoid too much sedentary time.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Overweight Potential7 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 95% of the population and is consideredstatistically risky compared to the general population.

WHATISOVERWEIGHTPOTENTIAL

Multiple studies have demonstrated a significant role for genetics in overweight potential andobesity. Genetic variations influencing our propensity to gaining and keeping extra weight are notuncommon. The genes that were once beneficial to our ancestors during food shortages have becomeliabilities in today's environment of food excess. Some people have the tendency to gain weight through fatconsumption. Variants in the FTO, FABP2 and PPARG genes have been found to be associated with thisproblem. Variants in two lipolytic receptors in fat cells, ADRB2 and ADRB3, are found to be associated withhigh BMI and excessive weight gain due to high carb intake, in particular refined carbs. Genetic variants inMC4R gene are associated with increased frequency of snacking, and higher risk of diabetes. Whileoverweight related traits have a significant genetic component, diet, habits, and lifestyle play important rolestoo.

OVERWEIGHTPOTENTIAL

YOU:

95ELEVATED


WHATTODO

You may be predisposed to excessive weight gain. Develop healthy eating habits, looking for ways to make favorite dishes healthier, and reducingcalorie-rich temptations.Another part of balancing calories is to engage in an appropriate amount of physical activity andavoid too much sedentary time.Follow general recommendations to keep a balanced diet and maintain a healthy BMI (20-25)To assess your current BMI, use theMayoClinicBMICalculator

NATUREVS.NURTURE


LEARNMORE

Learn more about Overweight Potential by checking out the following articles:

Gens Linked to Obesity Hasn't Always Been a Problem, Study Finds Adult Obesity Facts

GENETICVARIATIONS



rs9939609, rs1042714, rs1421085, rs17782313, rs1801282, rs12970134, rs10830963



http://www.mayoclinic.org/diseases-conditions/obesity/in-depth/bmi-calculator/itt-20084938

http://www.nytimes.com/2015/01/01/science/gene-linked-to-obesity-hasnt-always-been-a-problem-study-finds.html

http://www.cdc.gov/obesity/data/adult.html









SUMMARY

1 Follow general recommendations appropriate for your skin to minimize damage due to UV exposure

2 Chose your sunscreen carefully

3 Use sunscreen with SPF20 or higher

4 Check your sun sensitivity and pigmented spots reports

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Photoaging5 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 35% of the population and is consideredstatistically low compared to the general population.

WHATISPHOTOAGING

Skin photoaging is defined as premature aging of the skin due to sun exposure. It is among the most widelyappreciated harmful effects of chronic exposure to solar UV radiation. UV radiation causes DNA damage,oxidative stress, and disrupts normal architecture of skin connective tissue that impair skin function. Whileeveryone is experiencing skin photoaging, numerous data suggest that extrinsic skin aging parameters havea strong genetic basis. Large studies have identified genetic variations in STXBP5L and FBXO40 genesassociated with overall photoaging global scale score that combines pigmentation irregularities, sagging,and wrinkles. The analysis controlled for age, smoking history, hormonal status, body-mass index, hair colorat age 20, and other factors, and included estimation of lifetime sun exposure and intensity. A recent studyfound that the MC1R gene, that is responsible for pale skin and red hair, is also linked to increased aging.Interestingly, scientists discovered that associations between genetic variants in the MC1R gene andperceived age held true even after adjusting for skin tone, and wrinkling.

PHOTOAGING

YOU:

35NORMAL


WHATTODO

1 Follow general recommendations appropriate for your skin to minimize damage due to UV exposure

2 Chose your sunscreen carefully

3 Use sunscreen with SPF20 or higher

4 Check your sun sensitivity and pigmented spots reports

NATUREVS.NURTURE


LEARNMORE

Learn more about Photoaging by checking out the following articles:

Protect Against Sun-Induced Skin Aging From The Inside Out Gene linked to youthful looks has been discovered, scientists claim Genetic Secrets to Youthful Looks Revealed

GENETICVARIATIONS



rs17740066, rs322458, rs470647, rs6782033, rs6775899



http://www.lifeextension.com/magazine/2014/7/protect-against-sun-induced-skin-aging-from-the-inside-out/page-01

https://www.theguardian.com/science/2016/apr/28/gene-linked-to-youthful-looks-has-been-discovered-scientists-claim

https://www.scientificamerican.com/article/genetic-secrets-to-youthful-looks-revealed/







SUMMARY

While you may have an elevated resistance to novovirus, do follow general precautions in avoidingthe potentials of stomach fluWahs your hands! Using soap works much better than hand sanitizer, since the latter works mostlyfor bacteriaTry to avoid touching external surfaces such as in the subway or shopping carts

MYASSESMENT

Great News! You seem to have Significant advantageous genetic predispositions for Resistance ToStomach Flu1 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 85% of the population and is consideredstatistically advantaged compared to the general population.

WHATISRESISTANCETOSTOMACHFLU

Stomach Flu, or Norovirus, is not really the flu but a viral gastroenteritis, and the major cause of foodborneillness worldwide, responsible for at least 50% of all gastroenteritis outbreaks in the United States. It iscaused by a nasty bug and it is very contagious and causes unpleasant symptoms that include abdominalpain, vomiting and diarrhea. It turns out that some people may be safer than most during the flu season.About 30 percent of people of European ancestry and 20 percent of people with African ancestry carry thespecific version of the genetic variation on the FUT2 (secretor) gene that prevents the most common strain ofNovovirus bug to enter their digestive tract. These lucky people are resistant to most common strain ofstomach flu. Whether you have a typical predisposition to being infected by this bug or have genetic-basedresistance, it is always a good idea to minimize the risks by following recommended procedures.

RESISTANCETOSTOMACHFLU

YOU:

85ADVANTAGED


WHATTODO

While you may have an elevated resistance to novovirus, do follow general precautions in avoiding thepotentials of stomach flu

Wahs your hands! Using soap works much better than hand sanitizer, since the latter works mostlyfor bacteriaTry to avoid touching external surfaces such as in the subway or shopping cartsWhen there is an epidemic of stomach flu in your neighborhood, eat at home. A study published inthe PLOS ONE found that restaurant dishes and silverware may be an overlooked place wherepeople can catch stomach viruses

NATUREVS.NURTURE


GENETICVARIATIONS



rs601338





SUMMARY

Wear sun-glasses and minimize sun exposureConsume vitamin-rich healthy diet Stay away from smoking

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Sagging Eyelids Risk2 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 10% of the population and is consideredstatistically low compared to the general population.

WHATISSAGGINGEYELIDSRISK

Sagging eyelids (hooded eyes or dermatochalasis) are a frequent concern in middle-aged and older adults. Ithappens due to a loss of elastic fibers and a disruption of the collagen network. Sagging eyelids are usuallya cosmetic concern, although they can cause visual field loss, ocular or eyelid irritation. They may also be acause of headaches due to forced brow elevation to increase the visual field. A recent large scale studyidentified nearly 30 genetic variations associated with sagging eyelids. These variations are located in 6different genetic regions that contain four genes TGIF1, SMYD3, ATP8A1, and PJA2. Interestingly, some ofthe identified genetic variations, including variation in the TGIF1 gene (an inducer of transforming growthfactor β) have protective effect, others are associated with increased incidents of sagging eyelids.

WHATTODO

Wear sun-glasses and minimize sun exposureConsume vitamin-rich healthy diet Stay away from smoking

SAGGINGEYELIDSRISK

YOU:

10NORMAL


NATUREVS.NURTURE


GENETICVARIATIONS



rs6714226


rs11876749




SUMMARY

Your brain may not receive these signals until you realize that you have consumed more calories.Try to include more fiber (from plants, vegetables, beans, pulses) in your diet since it increases thesense of satiety. You may want to develop strategies like sitting down for a meal, slowing down when eating, chewyour food more, introducing more proteins and fibers in your diet, high response costs foods such assoups, non starchy veggies and salads, healthy drinks and water in between meals.

MYASSESMENT

You seem to have slightly elevated genetic predispositions risk for Satiety Impairment3 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 65% of the population and is consideredstatistically risky compared to the general population.

WHATISSATIETYIMPAIRMENT

Satiety refers to the physical sensation of fullness from eating. When satiety is normal, the brain receives asignal that enough calories have been consumed, reducing the feeling of hunger. People with geneticvariations in the FTO, LEPR and DNMT3B genes are more likely to be eating more without feeling full andsatisfied.There is also a correlation between low satiety and weight gain. Genetic variation associated withlow satiety are also linked to higher consumption of high-sugar and high-fat foods.

WHATTODO

Your brain may not receive these signals until you realize that you have consumed more calories.Try to include more fiber (from plants, vegetables, beans, pulses) in your diet since it increases thesense of satiety. You may want to develop strategies like sitting down for a meal, slowing down when eating, chewyour food more, introducing more proteins and fibers in your diet, high response costs foods such assoups, non starchy veggies and salads, healthy drinks and water in between meals.

SATIETYIMPAIRMENT

YOU:

65SLIGHTLYELEVATED


NATUREVS.NURTURE


GENETICVARIATIONS



rs1137101, rs9939609, rs992472







SUMMARY

You may want to consider reducing your daily intake of sodium well below the recommended 2300mgs. Some ways to reduce salt intake include: limiting processed and prepared foods, eating fresh ratherthan packaged meats, choosing fresh fruit and vegetables.Read food labels to look for hidden salt in foods like bread, bagels, cottage cheese or pies.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Sensitivity To Salt11 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 95% of the population and is consideredstatistically risky compared to the general population.

WHATISSENSITIVITYTOSALT

Sodium, the primary element we get from salt, is essential for life. It is important for multiple body functionsfrom maintaining the proper balance of water and minerals, to conducting nerve impulses, and musclecontractions. Too much sodium in the diet can lead to fluid retention, and high blood pressure. If thisbecomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.Individuals vary considerably in their response to sodium intake, and salt-sensitivity (a measure of how yourblood pressure responds to salt intake) is at least in part determined by genetics. The mechanismsunderlying salt sensitivity are complex. The kidney is critical to overall fluid and electrolyte balance and long-term regulation of blood pressure.

SENSITIVITYTOSALT

YOU:

95ELEVATED


WHATTODO

You may want to consider reducing your daily intake of sodium well below the recommended 2300 mgs. Some ways to reduce salt intake include: limiting processed and prepared foods, eating fresh ratherthan packaged meats, choosing fresh fruit and vegetables.Read food labels to look for hidden salt in foods like bread, bagels, cottage cheese or pies.Salt preference is an acquired taste that can be unlearned. It takes about 6-8 weeks to get used toeating food with much lower quantities of salt, but once it is done, its actually difficult to eat foodslike potato chips because they taste way too salty.Among people who are salt-sensitive, excess sodium intake in the long term may result in high bloodpressure, heart problems, increased calcium loss in the urine, osteoporosis, stomach cancer, orasthma.If you see these symptoms regularly, discuss your concerns with your physician.

NATUREVS.NURTURE


GENETICVARIATIONS



rs1805152, rs7571842, rs7961152, rs1739843, rs699, rs9402571, rs2758151, rs4149601, rs2288774,rs1010069


rs11674786













SUMMARY

You are likely to see typical skeletal muscle performance improvements in response to training.Consider diets rich in anti-oxidants, which are thought to contribute positively to skeletal muscleperformance.Some exercises that will help you strengthen your skeletal muscles include:

Pull-down (or alternatively chin-up)Chest pressCompound row (A pulling motion in the horizontal plane)

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for Skeletal MusclePerformance1 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 50% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISSKELETALMUSCLEPERFORMANCE

Muscles such as biceps, pectorals and quadriceps are called skeletal muscles because they attach to theskeleton to generate motion. Skeletal muscles are composed of very long, thin cells that include the fullcomplement of organelles needed for general cellular functions. In addition, more than 90 percent of the totalvolume of a skeletal muscle cell is composed of muscle proteins, including the contractile proteins actin andmyosin. When a muscle cell is activated by its nerve cell, the interaction of actin and myosin generates forcethrough so-called power strokes. The total force depends on the sum of all the power strokes occurringsimultaneously within all of the cells of a muscle. Skeletal muscle is one of three major muscle types, theothers being cardiac muscle and smooth muscle. Your skeletal muscle can bear a high load at constantlength, or shorten rapidly when the load is low.

Uncoupling proteins 2 and 3 (UCP2 and UCP3) may negatively regulate mitochondrial ATP synthesis and,through this, influence human physical performance. A study found that genetic variants in the UCP3/2 genelocus are associated with training-related improvements in skeletal muscle performance.

SKELETALMUSCLEPERFORMANCE

YOU:

50TYPICAL


WHATTODO

You are likely to see typical skeletal muscle performance improvements in response to training.Consider diets rich in anti-oxidants, which are thought to contribute positively to skeletal muscleperformance.Some exercises that will help you strengthen your skeletal muscles include:Pull-down (or alternatively chin-up)

Chest pressCompound row (A pulling motion in the horizontal plane)Overhead pressLeg press

As always, consult with a personal trainer when engaging in a new exercise routine.

NATUREVS.NURTURE


GENETICVARIATIONS



rs659366





SUMMARY

You may experience longer muscle repair times than the average population. To ensure your muscles heal faster after an injury, you need to make sure to eat enough good qualityproteinAvoid trans-fats, saturated fat, and omega-6-rich vegetable oils.

MYASSESMENT

You seem to have elevated genetic predispositions risk for Slow Muscle Repair8 variations found in your genes for this trait.Your overall predisposition score for this trait is higher than 90% of the population and is consideredstatistically risky compared to the general population.

WHATISSLOWMUSCLEREPAIR

Are you one of those people who take a very long time to heal after a muscle injury? Prolonged strenuousexercise, like high intensity weight training, results in activation of inflammatory factors. Genetic variants inseveral genes enhance the inflammatory response that may slow down the repair of muscle damagefollowing exercise. A person with higher predisposition to inflammation will benefit from less frequentexercise activities, and longer recovery periods. If the body is not fully recovered it may result in injuries,muscle straining and over-training. This is particularly important for high-intensity weight training athletes,and bodybuilders.

WHATTODO

You may experience longer muscle repair times than the average population. To ensure your muscles heal faster after an injury, you need to make sure to eat enough good qualityproteinAvoid trans-fats, saturated fat, and omega-6-rich vegetable oils.Consume monounsaturated and omega-3 fats have an anti-inflammatory effect.Include Vitamins D, B complex, C, and A, as well as calcium, copper, iron, magnesium, manganese,and zinc.To top it off, a good night's sleep does miracles to help accelerate muscle repair.

SLOWMUSCLEREPAIR

YOU:

90ELEVATED


NATUREVS.NURTURE


GENETICVARIATIONS



rs7924316, rs3213221, rs1205, rs680, rs380092, rs16944, rs4129267, rs4880












SUMMARY

As a general precaution, avoid excessive intake of sodium, coffee, wheat bran, and sugar. This helpsin reducing the risk for stress fractures.Additionally strengthening the calf muscles have been shown to have a substantial impact onpreventing stress fractures from happening. Try the following exercise to strengthen your calf muscles:

Use a resistance loop band or tie a long band into a loop 12" to 15" or 30 to 40 cm indiameter. Then, loop the resistance band around your foot with your toes pointed up towardthe ceiling. Holding the band tight, push your foot and ankle down against the band as far ascomfortable.Hold the position for a second, then return back to your starting position slowly. Do 10repetitions, then switch to your other foot.

MYASSESMENT

Good News! You seem to have low genetic predispositions risk for Stress Fracture9 variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 25% of the population and is consideredstatistically low compared to the general population.

WHATISSTRESSFRACTURE

Stress fractures are small cracks in a bone. Stress fractures are caused by the repetitive application ofrepetitive movements, or force. For example, running long distances or repeatedly jumping up and down.Stress fractures can also arise from normal use of a bone that's been weakened. Anyone can experience astress fracture, but some people have higher predisposition which is associated with lower bone massdensity. Stress Fracture is a common overuse injury in repetitive sports. It affects up to 20% of athletes, inparticular female athletes. The major determinant of stress fracture risk is bone mineral density that has largegenetic component up to 85% of bone mineral density variability is explained by genetic variations). We useinformation on dozens of genetic variants to estimate your risk of stress fracture. Some genetic variationsincrease the risk of stress fracture while others have protective roles.

STRESSFRACTURE

YOU:

25NORMAL


WHATTODO

As a general precaution, avoid excessive intake of sodium, coffee, wheat bran, and sugar. This helps inreducing the risk for stress fractures.

Additionally strengthening the calf muscles have been shown to have a substantial impact onpreventing stress fractures from happening. Try the following exercise to strengthen your calf muscles:Use a resistance loop band or tie a long band into a loop 12" to 15" or 30 to 40 cm in diameter.Then, loop the resistance band around your foot with your toes pointed up toward the ceiling.Holding the band tight, push your foot and ankle down against the band as far as comfortable.

Hold the position for a second, then return back to your starting position slowly. Do 10repetitions, then switch to your other foot.

As always consult with a personal trainer before making any changes to your exercise routine.

NATUREVS.NURTURE


GENETICVARIATIONS



rs430727, rs227584, rs1373004, rs163879, rs7521902


rs1286083, rs3801387, rs12568930, rs4233949











SUMMARY

Take good care of your skin and bodyUse anti-aging skin-care products and supplements, appropriate for your ageEat a healthy diet and keep an active life-style

MYASSESMENT

You no not seem to have known advantageous genetic predispositions for YouthfulnessNo variations found in your genes for this trait.Your overall predisposition score for this trait is lower than 70% of the population and is consideredstatistically compared to the general population. Therefore it is considered below a threshold whereit would be deemed a statistically advantageous trait.

WHATISYOUTHFULNESS

People who have skin youthfulness genes experience look much younger than their actual age. The searchinto genetics of younger looking skin has recently yielded several genetic variations. Individuals with thesegenetic variations look years younger, and their facial skin showed fewer signs of aging. Youthfulness genesare not only important for external appearance. These genes are also believed to be associated with generalanti-aging and longevity.

WHATTODO

Take good care of your skin and bodyUse anti-aging skin-care products and supplements, appropriate for your ageEat a healthy diet and keep an active life-style

YOUTHFULNESS

YOU:

70TYPICAL


NATUREVS.NURTURE


GENETICVARIATIONS






Documents

DNA Wellness Reports - Silverberry Genomixsilverberrygenomix.com/docs/Silverberry-Genomix-Sample-Longevity... · The current DNA Wellness Reports are generated for Sample ... Anterior