No matter what you think about the phenomenon, genetic testing has become the ‘must have’ service for personal trainers not to mention olympic athletes, premiership footballers and elite coaches realising the benefits to performance and unlocking the guesswork surrounding diet and exercise prescription.

After all, every one of us is made differently.

Our DNA contain genes which provide instructions for what we look like and how our body’s function and it is the small variations in these genes that cause the differences in our make up.

It therefore makes sense to know which variation of a gene we carry, so that exercise professionals can prescribe the right exercise and diet plans to achieve your genetic potential.

Sounds revolutionary….how does it stack up?

The evidence to support using DNA to map potential in sport is staggering and we, at Benjamin Hodson Personal Fitness, have been conducting tests to provide a truly bespoke service for over a year now achieving remarkable results.

So what does DNA testing measure?

We use a pioneering company called DNAFit to test samples at a laboratory analysing a panel of 45 gene variants specific to diet and exercise.

We collect samples using a simple swab test and the report is sent through within two weeks.

Here are some of the parameters measured and unveilings that I found out about myself I never knew before.

Exercise

The test revealed what type of sport best suited my body.

I have a 50%/50% power to endurance ratio of genes, so for the exercises I enjoy, a mix of long distance running and high intensity interval training is recommended to get the best out of my training.

I have a tendency towards a high VO2 Max or aerobic capacity.

It’s therefore best to schedule competitive events regularly into my training plan to maximise performance.

I’m lucky enough to have a fast recovery rate.

I don’t need to schedule in as many rest days and can pretty much train hard most days of the week without compromising performance.

My personal injury risk is low.

I can continue with sports with high impact and thankfully don’t have to be over cautious when it comes to protecting my joints.

Diet

I’m able to eat carbohydrates and saturated fat without worrying about putting weight on.

I have a very low sensitivity to carbs and low sensitivity to saturated fat which means I receive less energy per calorie of both carbs and fat than someone who puts weight on easily when they eat bread, pasta or dairy products.

A low carb diet wouldn’t be advisable for me as I’d lack energy and wouldn’t be able to concentrate although sticking to slow releasing or low GI foods would help in weight management.

This was good to know!!

I should stay away from smoked or chargrilled meats as much as possible.

The test revealed that I have enzymes which activate potentially toxic substances present in meat cooked at high temperatures and recommends increasing my intake of cruciferous vegetables like broccoli, kale, cauliflower and spinach to improve my livers detoxification.

I should eat an abundance of foods with antioxidants.

I need to eat berries, dark leafy greens and citrus fruits as my body is predisposed not to neutralise what are called ‘free radicals’ which damage the body and can lead to illness.

I have a raised requirement for omega-3, vitamin B6, B12, vitamin D and folic acid.

Interestingly, I have a possible predisposition for hypertension when I eat too much salt.

Drinking alcohol in moderation activates a gene that increases my ‘good’ cholesterol.

Probably something I didn’t need to know!

I am lactose and gluten tolerant.

As well as this genetic deep-dive into your wellbeing, we offer one-to-one consultations to make sense of the data but the report does outline the findings clearly.

We also prescribe detailed genetic meal plans that suit your make-up to maximise weight loss and optimise health and bespoke fitness programs.

Ultimately, this cutting edge approach to diet and exercise has given our company the tools to offer clients the best possible service, taking the guess work out of ‘what works for some and not for others’.

If you’re interested in finding out how DNA testing will compliment your training and diet or to book an appointment for a swab test please visit our DNA Lifestyle Coaching page.

It’s probably no surprise to you but men find it easier to lose weight than women. Fact.

So why?

Apart from the obvious that men are bigger, they naturally possess more muscle mass than women, therefore can shift their calorie burning machine or metabolism into overdrive with less effort.

The overriding reason for this is hormonal.

Testosterone fuels muscle growth. According to a BBC investigation in 2014, on average, men produce about 20 times more testosterone than women so they have a natural advantage.

However from experience, women can even up the odds by being exercise savvy.

The answer is to train heavy weights in compound strength routines (multiple muscle group exercises) to maximise metabolic rate and essentially kill multiple birds with one stone.

And the answer is NO ladies. You will not bulk up, a common myth in the fitness industry.

So here it is.

For anyone wanting to send their metabolism into overdrive, try this metabolic circuit of four compound exercises lifting 10 reps as heavy as possible maintaining correct form, repeating four times.

Squat press – 10

Romanian deadlift – 10

Reverse lunge curl to press – 10

Lateral lunge to high pull – 10

As the new year nears, reflect on your health and fitness accomplishments for the year just gone and if you don’t want to be one of the 8%, plan your goals ahead carefully with the help of this Harvard Professor and infographic.

Reaching Your Peak Performance – Click to view full size

Don’t let go of your exercise routine.

Granted, Christmas is a time to unwind and enjoy but be smart. Expend calories whenever possible in the form of running or daily workout challenges like this full body accumulator!

On the second day of Christmas…

Keep focused on what and when you’re eating. If you know you’ve got a big meal planned, eat sparingly the rest of the day to avoid calorie overload.

On the third day of Christmas…

Choose high protein foods rather than carbohydrates to keep you fuller for longer and minimise hunger a few hours later.

On the fourth day of Christmas…

Avoid empty calories. If you’re drinking alcohol, stick to lower calorie varieties and always pair with a glass of water.

On the fifth day of Christmas…

Eat slowly. The satiety response or feeling of fullness will kick in earlier and save you overeating.

On the sixth day of Christmas…

Be mindful to sugar. By all means have dessert. It is Christmas! But choose low sugar options such as fruit salad, cheese and biscuits or yoghurt desserts.

On the seventh day of Christmas…

Keep your mind busy. Play games with the family or read books to keep you occupied as this will keep you away from eating through boredom with nibbles and dips.

On the eighth day of Christmas…

Drink a pint of water before mealtimes. This will reduce the feeling of hunger and prevent gorging.

On the ninth day of Christmas…

Avoid overfilling your plate and take small portions. You can always go back for seconds.

On the tenth day of Christmas…

Eat the big meal early. Give yourself three clear hours of not eating before you go to bed to ensure food is digested and you sleep well.

On the eleventh day of Christmas…

Walk after mealtimes. This will not only aid with digestion but also kickstart your metabolism into burning off excess calories.

On the twelfth day of Christmas….

Wear clothes that are tight fitting on Christmas Day and Boxing Day. This way you’ll be alerted when that stomach starts to protrude and your sensible head will kick in to gear!

Above all, relax, enjoy and be merry!

Happy Christmas!

The Palaeolithic (Paleo) diet or more commonly referred to as the Caveman diet, on face value, is a healthy way of eating.

It’s based on eating wholesome, unprocessed and unrefined foods, sticking to foods that proponents claim were not around in the palaeolithic era including dairy products, grains, legumes, processed oils, and refined sugar.

It is suggested that the emergence of these food groups in our diet with the advent of agriculture has given rise to the problems of obesity, diabetes and heart disease.

I’m in agreement that high calorie, processed foods and the input of sugar into almost all foods is damaging our bodies and is a major factor in ill health.

But if you look deeper into what the diet purports, you realise that it’s just another well marketed, fad diet and that eliminating certain food groups entirely is not the way forward to sustainable health and weight management.