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DNA GENETIC TESTING
Weight loss is a multi-billion dollar industry affecting millions of people each year. And it’s no surprise that most of the collective thought about how to lose unwanted weight centers around the topics of food and exercise. After all, people who tend to eat healthier foods and exercise more stand a better chance to lose weight than those who don’t…that’s just common sense, right? While there is truth in this line of thinking, recent advancements in genetic science are showing us that there is much more to the story. As it turns out, we now know that an individual’s ability to lose weight is very affected by that individual’s unique genetic profile. Most people are aware that our genes determine things like our eye color, hair color and whether or not we have dimples. But our genes also reveal many things about our health, including how our bodies process foods and fuel our movements. In particular, there are seven components of weight loss that are specifically influenced by our DNA. By analyzing these particular genetic segments, it is then possible to develop a weight loss program that is designed for a person’s unique genetic profile. This process—collecting and analyzing DNA, and developing recommendations based on what it reveals—is what Genetic Direction does, and it has the potential to change some long held beliefs about weight loss. So, let’s take a deeper look at these seven components and the particular genetic sequences that influence them
YOUR GENES DETEMINE
YOUR GENES DETERMINE
1. If your body is resistant to losing weight
2.How well your body is able to process carbohydrates in your diet
3. How much body fat you can lose through cardio exercise
4. How well your body is able to effectively absorb folate (a B-complex vitamin)
5.How sensitive your body is to the amount of fat in your diet
6.How your body responds to strength training
7.How sensitive your body is to the amount of protein in your diet
Your genes determine if your body is resistant to losing weight.
These genes have all been shown in studies to have significant associations with a person’s ability to lose weight and keep it off. Several large studies have shown that people who participated in intensive and long-term diet and exercise programs exhibited significantly different weight loss responses based upon their genetic profile. Those people who carried the most “unfavorable” pairs of genes lost weight with the diet and exercise program—but they tended to lose less weight compared to other participants who had fewer, or who did not carry the “unfavorable” genotypes. Also, after completing the diet and exercise program, people with more of the ‘unfavorable’ genes were also likely to regain some of the weight that they had lost.
Your genes determine how much body fat you can lose through cardio exercise.
This gene has been shown to be associated with a person’s insulin sensitivity and the effects of carbohydrates in the diet. Insulin is a hormone produced by the body that helps cells take in glucose, or sugar, that is present in the blood after the digestion of carbohydrates in foods. All cells use glucose for fuel, and brain cells and red blood cells use glucose as a primary source of energy. If cells have trouble absorbing blood sugar, the body releases greater amounts of insulin to help. Increased amounts of insulin can lead to insulin resistance. People who are overweight and/or physically inactive are at higher risk of insulin resistance and the condition can lead to diabetes, or uncontrolled high blood sugar. Greater amounts of insulin released can also encourage fat storage. Since carbohydrate intake triggers insulin release, many people assume that eating more carbs is not healthy and can lead to body fat and weight gain, as well as diabetes. But the relationship is not that simple: many people who eat a high carbohydrate diet are not overweight and do not have diabetes. The type of carbs consumed, as well as other foods in the diet and physical activity levels, can all play a role. But IRS1 influences insulin resistance and the body’s response to carbs in the diet. One long term study found that people with a variant of this gene who ate a high carbohydrate, low fat diet that consisted of high fiber, whole plant foods, as opposed to processed, lower fiber carbs, had greater insulin sensitivity—and lower levels of insulin and insulin resistance—and experienced greater weight loss compared to a lower carb, higher fat diet.
Your genes determine how much body fat you can lose through cardio exercise.
These genes have been shown to have significant associations with a person’s ability to lose fat from a regular program of cardio exercise.A large study investigating these genes put sedentary men and women on a 20-week endurance exercise program. They exercised on a bike 3 times per week, starting at a moderate intensity for 30 minutes per session over the first few weeks. They built up to a longer, slightly harder workout that lasted 50 minutes for the last 6 weeks. Men in the study did not appear to have a different response based on their genotype. However, women who carried the most “unfavorable” genotypes lost fat from the exercise program—but they tended to lose less fat compared to other participants who did not carry the “unfavorable” genotypes. Even though some fat loss was seen with the 3-days-per week regimen in this study, forsignificant decreases in body fat that also result in weight loss, the genetic makeup of the individuals ultimately determined how much weight was lost. Regardless of a person’s genotype, physical activity is a positive and necessary health factor and should be a part of any person’s weight loss routine. Two frequently cited guidelines for physical activity include: the 2008 Physical Activity Guidelines from the Department of Health and Human Services which recommend 300 minutes or more per week of moderate to intensive physical activity, and The American College of Sports Medicine recommendation of doing at least 200 to 300 minutes of exercise per week, or burning at least 2,000 extra calories per week from exercise.
Your genes determine how well your body is able to effectively absorb folate.
R This gene has been shown to have significant associations with a person’s folate, or vitamin B9, status. Folate plays many important roles in the body, including acting as a coenzyme in DNA creation and in energy metabolism reactions. Folate also plays a role in biochemical processes that affect the metabolism of an amino acid, homocysteine. One gene associated with this gene is associated with enzyme activity that can lead to higher levels of homocysteine. Since homocysteine is a risk factor for heart disease, high levels may be of concern.Low levels of folate can also lead to anemia.
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Your genes determine how sensitive your body is to the amount of fat in your diet.
These genes have all been shown in studies to have significant associations with how sensitive people are to eating a diet high in fat. In other words, these studies showed that the amount of fat in the diet affected how much weight individuals lost from a lifestyle intervention depending on the genotype at these genes. One study found that those people with an “unfavorable” genotype were more likely to have more body fat, a larger waist size and a higher BMI the more fat they ate, compared to others without the same genotypes. Another study found that people with a protective genotype appeared to be able to consume greater amounts of fat, but without exhibiting higher BMIs. Another study found that people who went on a low-calorie diet that was higher in fat lost less weight if they had an “unfavorable” genotype
Your genes determine how your body responds to strength training.
These genes have all been shown to have significant associations with a person’s ability to improve their body composition and decrease their body fat percentage from resistance exercise. Resistance training, or weight training, improves strength and the amount of muscle a person has. Weight training can also reduce the percentage, and sometimes amounts, of body fat. An improved body composition, which is a higher proportion of muscle to body fat, contributes to a leaner look and, potentially, a greater amount of calories burned each day. People with the more “favorable” genotype in a large study experienced an improved ability to lose weight and reduce their body fat percentage with resistance training. Those with the “unfavorable” genotypes showed a decreased ability to lose weight and reduce body fat percentage from resistance training. When you are trying to lose weight, it is very important to include resistance training in your routine, so that you can minimize or prevent the loss of muscle mass that typically occurs with weight loss.
Your genes determine how sensitive your body is to the amount of protein in your diet.
This gene has consistently been shown to be associated with body fat mass and BMI. One large study found that people with the “unfavorable” genotype who dieted lost more weight, body fat and fat in the torso if they ate a moderateto-high protein diet (25% of total daily calories) compared to a lower protein diet (15% of total daily calories), regardless of fat and carbohydrate distribution. However, they also lost more non-fat mass—which includes muscle—with the weight loss.
CONCLUSION
As you can see, adopting a diet or exercise program without understanding your specific genotype is akin to “flying blind.” It doesn’t mean that you won’t experience weight loss – there is definite truth in the years of research that have resulted in today’s known best practices for healthy eating and physical activity. But genetic science does suggest that diet and exercise programs can be enhanced and optimized when they are based upon a proper understanding of a person’s specific genotype. The only way to know is to have your DNA tested so that you can see what these genes say about you. I can help—when you purchase our groundbreaking, science-based weight loss solution, you will get a comprehensive report detailing your genotype in these seven areas. Then, our professionals will put together a set of recommendations that will help you achieve your goals, based exclusively on your genetic results. Today, it is possible to understand and act upon the weight loss roadmap that our bodies naturally give us. Let help you on this.
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Can exercise impact mental health?
Exercise has proven benefits for improving physical health. But what about mental health? For starters, active people are nearly 45% less likely to have depressive symptoms than inactive people (Booth, Roberts & Laye 2012). But a deeper look at the connections between exercise and mental health raises complicated questions:
- How do factors such as frequency, duration and intensity of exercise relate to mental health?
- Are all types of exercise equally effective and beneficial for mental health?
- At what point does exercise become harmful to mental health?
Recent research by Chekroud et al. (2018) sheds new light on these questions. The results provide critical insights for fitness pros who want to design programs to ease clients’ mental health burdens.
Methods: Survey and Mental Health Questions
Chekroud and colleagues examined data from more than 1.2 million U.S. adults who answered the Centers for Disease Control and Prevention’s Behavioral Risk Factor Surveillance System survey in 2011, 2013 and 2015. To identify people dealing with mental health issues (see “Three Essential Facets of Mental Health”), the survey included this question:
“Has a doctor, nurse, or other health professional EVER told you that you have a depressive disorder, including depression, major depression, dysthymia, or minor depression?”
Respondents who said yes were asked: “Now thinking about your mental health, which includes stress, depression and problems with emotions, for how many days during the past 30 days was your mental health not good?”
Methods: Physical Activity Data
To link mental health with exercise, the survey asked, “During the past month, other than your regular job, did you participate in any physical activities or exercises such as running, calisthenics, golf, gardening or walking for exercise?” A yes response prompted this follow-up: “What type of physical activity or exercise did you spend the most time doing during the past month?”
The researchers identified 75 types of exercise which they grouped into eight categories to help participants specify their physical activities: walking, popular sports, cycling, aerobic or gym workouts, running or jogging, recreational, household, and winter or water sports. Survey respondents reported the number of times per week or month they did each type of exercise and the length of a typical session in minutes or hours.
Study Results
Using a variety of complex statistical measures, the researchers broke new ground in clarifying several questions regarding exercise and mental health. The following question-and-answer format summarizes their findings.
1. How effective is exercise in managing mental health problems?
An analysis of 852,068 adults (out of 1.2 million surveyed) associated exercisers with 43.2% fewer self-reported mental health burdens per month than nonexercisers. The study observed this correlation across all ages, racial groups and household income levels.
2. Are all types of exercise associated with improved mental health?
Yes. Doing any type of exercise is associated with fewer mental health burdens compared with not exercising. In the study, the strongest correlations were for popular sports (22.3% fewer), cycling (21.6% fewer), and aerobic and gym exercises (20.1% fewer). An exploratory analysis conducted after the main study found that mindful exercises such as yoga and tai chi were associated with a 22.9% reduction in mental health burdens.
3. Is there an optimal exercise session duration for improving mental health burdens?
Yes. Exercise sessions lasting between 30 and 60 minutes correlated with the fewest mental health burdens—45 minutes produced the best effect consistently across all exercise types. Sessions longer than 90 minutes proved less effective. Indeed, exercising for more than 3 hours per session was associated with greater mental health burdens than not exercising at all.
4. Is there an optimal exercise frequency for reducing mental health burdens?
Yes. Survey respondents who exercised 3–5 times a week had fewer mental health burdens than those who exercised less than 3 times or more than 5. This pattern persisted across all exercise types for light, moderate and vigorous intensities.
5. Is any specific exercise intensity associated with more favorable decreases in mental health burdens?
Yes. The study found that vigorous exercise was linked to better mental health outcomes than either light or moderate exercise.
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1)Strength: I have knee, back and shoulder issues. I graduated from physical therapy but they said the next step is working with a trainer to develop surrounding muscles..Frank’s experience in life has lead him down this path, so he understands everything: he’s felt them, dealt with them, and fixed them. .I love his challenging, yet achievable, goal setting. Nothing is complicated and I’ve made tremendous progress with him and see RESULTS!
2) Weight: A large % of the population completely understands dealing with your weight. .Frank told me how to lose pounds. It was hard for me to believe, but after a few weeks, I was committed to follow his lead and .I’m now seeing CONSISTENT RESULTS!!!
Just do as he says, and you will too.
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What Is the Cause of Muscle Cramps?
by Len Kravitz, PhD and Rogelio Realzola on Oct 22, 2019
A discussion of the popular theories on what causes muscle cramps.
Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018). There is no gender difference with skeletal muscle cramps, but they appear to occur more often in endurance athletes and in the elderly (Naylor & Young 1994).
During endurance exercise, muscle cramps correlate with the length and intensity of workouts. Fitness pros and clients frequently talk about muscle cramps, but until recently, little has been known about their actual physiology.
Types of Muscle Cramps
Giuriato et al. categorized muscle cramps into three groups:
- Nocturnal cramps occur during sleep without any clear trigger.
- Pathological cramps are a consequence of having diabetes, nerve dysfunctions or metabolic disorders.
- Exercise-associated muscle cramps occur during or after exertion. The first scientific confirmation of these types of cramps dates to 1908, when they were described in miners working in hot and humid conditions.
Muscle Cramp Risk Factors
With marathon runners, research has found certain risks associated with the occurrence of a muscle cramp (Schwellnus, Derman & Noakes 1997). These risks include a longer history of running, advanced age, higher body mass index, shorter daily stretching time, irregular stretching habits and a family history of cramping. Schwellnus, Derman & Noakes report that the two most important observations from the research are that exercise-associated cramps for marathoners are muscle fatigue (linked to longer runs) and poor stretching habits.
Early Theories About Muscle Cramp Causes
Early theories on the source of muscle cramps focused on electrolytes, dehydration and the environment.
Schwellnus, Derman & Noakes analyzed three early theories on the causes of exercise-associated muscle cramps.
SERUM ELECTROLYTE THEORY
Blood plasma contains electrolytes, such as sodium, potassium, chloride, bicarbonate, calcium and phosphate. Although electrolyte depletion is often blamed for causing cramps, there currently is no solid explanation of how low serum electrolyte concentrations can result in the condition. Schwellnus, Derman & Noakes pointed to two studies that measured serum electrolyte concentrations in endurance runners at prerace, immediate postrace and at 60-minute postexercise recovery. Neither study found a connection between postrace recovery, muscle cramps and changes in serum electrolyte concentrations.
DEHYDRATION THEORY
In the past, studies have suggested treating muscle cramps in workers and firefighters with fluids and electrolytes. But those studies did not measure hydration. More recent studies that have estimated blood volume and plasma volume do not support the theory that dehydration has a direct link to exercise-associated cramps.
ENVIRONMENTAL THEORY
This theory sprang from the condition referred to as “heat cramps.” While exercising in a hot, humid environment may be correlated with the development of muscle cramps, no evidence shows cramps are linked to an increase in core body temperature.
Current Theory on Muscle Cramps
The newest concept of muscle cramps is a neuromuscular theory (Giuriato et al. 2018). This theory has evolved to point to two origins: a central (spinal column) and a peripheral (neuromuscular junction).
The central or spinal origin theory suggests that the involuntary contraction of a muscle occurs when nerve messages to the spinal column are altered, perhaps due to muscle fatigue (see “The Neuromuscular Theory of Skeletal Muscle Cramps,” below). This results in an imbalance of excitatory (from muscle spindles) and inhibitory (from Golgi tendon organs) spinal messages to muscles (see “What are Muscle Spindles and Golgi Tendon Organs?,” below). This neural signaling imbalance leads to enhanced muscle cell excitability and cramping.
With the peripheral origin theory, scientists suggest there is abnormal excitation of the motor nerves terminal branches to the muscle, causing cramping.
The scientific evidence of a neuromuscular theory is mounting. The research appears to show that, in some cases, fatigued muscle can’t fully relax. This condition leads to an imbalance between excitatory signals and inhibitory messages to the muscle. So the most recent research appears to support the central origin theory of the muscle cramp (Giuriato et al. 2018; Scwellnus, Derman & Noakes 1997).
EXERCISES FIGHTING PARKINSON'SDISEASE
PARKINSON LINK Read article
Determined, consistent, and tenacious are just a few words I like to use to describe my Parkinson's Disease "fighters." I call them "fighters" because instead of lying down and giving up, they have chosen to take charge of their future. They commit to FIGHT BACK against Parkinson's Disease, and that is a "fight" I want to join!
You must observe how the "fighter" moves, processes information, and responds to challenges. As personal trainers, we utilize that information and create fitness programs to address the motor symptoms those living with Parkinson's Disease (PD) struggle with every day. And the best place to start is with "Foundational Movements" (as noted below) that will broaden a fighter's Activities of Daily Living (ADL). People living with PD require a unique fitness program to address the impact of PD on their ADLs.
FOUNDATIONAL MOVEMENTS
- Squats
- Lunges
- Hinge
- Push
- Pull
- Carry
- Rotation
THE WARM UP
Consider how humans learn how to move from birth to 3 years of age. First, we learn a skill such as rolling over, and we repeat it until we succeed. Then, we move on to unsupported sitting, followed by crawling until one day we are up and running!
And just in case you are wondering, the best place to start with foundational movements is in the warm-up. The repetition of the drills enables the fighters to improve their form, prepare for the work phase and create new neural patterns which will enhance their functionality.
Let's briefly discuss the movement patterns and how each movement can improve ADLs.
THE SQUAT
People use this movement pattern daily, and it assists in maintaining the ability to use synergistic muscular tension, stability, and mobility through the torso, hips, knees, and ankles. However, every fighter is different, which means they will need to start at different levels.
Exercise- Seated knee extension ADL -ToiletingWall SquatShoweringSquat/stand and lift heelsCleaningSquat-jumpCare-giving
THE LUNGE
Falling or the fear of falling is a significant issue for people living with Parkinson's Disease. The ability to stand on one leg, shift weight back and forth, maintain an asymmetrical split stance, bend down or get up off the floor is crucial for fall prevention. Lunging, in its various stages, provides Fitness Professionals a way to identify weak links. NOTE: Some overlap will occur with the lunge and hinge movement.
Check out this blog on the Lunge for more info.
Exercise- Tap one foot behindADL - VacuumingReverse lungeStepping in/out of showerStep one foot forwardTying shoelacesForward lungeWalking up/down stairs
HINGE MOVEMENTS
We ALL need to strengthen our posterior chain, but it seems to be the one area many Fitness Professionals shy away from including in their program. When you consider how many times someone bends over, they must have the strength and basic knowledge of hinging so they don't fall or hurt themselves.
This is even more important for people living with Parkinson's Disease. If they fall, it could take months for them to recover, and by that time, the disease has progressed. Make it a goal to include a hinge movement in every routine.
Exercise- Basic Deadlift with arms crossedADL- Getting in/out of carSupported Deadlift with one foot behindToileting/ShoweringTraditional Deadlift with weightsDressingSingle Leg DeadliftHouse and Pet ManagementCross-over Deadlift
PUSHING MOVEMENTS: THE PUSH-UP
The push-up is one the most popular exercises of all time! Mastering the "push" is a different challenge. The "push" (not always push-ups) requires core stability, upper back, and shoulder strength. Once mastered, people living with PD will notice an increase in power and strength.
25+ FOODS TO REPLENISH ELECTROLYTES NATURAL SOURCES
Have you ever worn a hat during your workout and later noticed white stains all over it? Well, those aren’t necessarily stains, but the dried electrolytes from your sweat!
Electrolytes (and hydration) is an important subject for fitness enthusiasts, NASM-CPTs and Nutrition Coaches to dive deeper into. This blog specifically will talk about foods that can replenish electrolytes naturally.
Table of Contents
- What are Electrolytes
- Foods to Replenish Electrolytes
- Should You Use Electrolyte Beverages
- Signs of Electrolyte Imbalance
- Electrolytes Lost in Sweat
WHAT ARE ELECTROLYTES?
Electrolytes are minerals in the body that produce an electric current when dissolved in water and are responsible for maintaining fluid balance, balancing the body’s pH level. They also move nutrients in cells, push waste out of cells, and keep the normal function of all of our nerves and muscles - especially our heart and brain.
The level of electrolytes in our body is highly influenced by the amount of food and water we consume or lack thereof.
WEIGHT-LIFTING FOR WOMEN: WHY WOMEN SHOULD LIFT
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