DNA KEY & PRODUCT SUGGESTIONS DNA RESULTS FIRST NAME LAST NAME MUSCLE PERFORMANCE (P9) CAFFEINE (P26) Low Sensitivity Medium Sensitivity High Sensitivity *VITAMIN D (P29) Normal Levels Slightly Reduced Levels Reduced Levels *FOLATE (P32) Standard Requirements Slightly Increased Increased Requirements *Don’t forget to input these results into your Assessment at IDLife.com to include your DNA results in your personalized vitamins. MAIN FAT LOSS WITH EXERCISE (P10) Less Efficient Medium AEROBIC POTENTIAL (P11) Moderate Risk INJURY ( P12) RECOVERY (P13) Medium Recovery DIETARY CARBOHYDRATES (P14) Medium Sensitivity DIETARY FATS (P16) Medium Sensitivity BODY WEIGHT (P18) Be Very Cautious WEIGHT REGAIN (P19) Be Very Cautious BITTER TASTE (P22) Moderate Taster ADDICTIVE TENDENCIES & IMPULSIVE EATING (P21) N/A *INFLAMMATION (P24) Normal Risk Increased Risk N/A LACTOSE (P25) Tolerant Intolerant N/A Likely to Flush ALCOHOL (P27) Less Likely to Flush N/A *VITAMIN A (P28) Standard Requirements Increased Requirements N/A *VITAMIN E (P30) Standard Requirements Increased Requirements N/A *VITAMIN B6 (P31) Standard Requirements Increased Requirements N/A *VITAMIN B12 (P33) Standard Requirements N/A CHOLESTEROL RESPONSE (P23) S ensitive to Carbs/Good Response to Exercise Good Response to MUFA’s PHONE EMAIL APPETITE (P20) Most Efficient Very High/High Lowest Risk Fast Recovery Low Sensitivity Low Sensitivity Be Cautious Be Cautious Normal Normal Risk Super Taster Increased Least Efficient Low Increased Risk Slow Recovery High Sensitivity High Sensitivity Be Extremely Cautious Be Extremely Cautious High Increased Risk Non-Taster Increased Requirements Note: The page numbers in the parenthesis below correspond to the pages in the report sent to you from Molecular Labs, not this key. Mixed Power & Endurance MUSCLE PERFORMANCE Endurance ENDURANCE CLICK HERE TO RETURN TO PAGE 1 1 of 25 MUSCLE PERFORMANCE (P 9 FROM DNA REPORT) SPRINTER/SPEED & POWER Speed & Power a “Get the max for the minimum” You can work out harder for less time because your muscles burn calories quicker. a Muscle are more prone to fatigue a You can still have good endurance if you develop it with endurance training a Only train for power or don’t train at all – endurance will suffer RECOMMENDATIONS u IDNutrition u Pre and/or Post Workout u Lean u Hydrate u Sleep Strips u IDLife Shakes PRODUCT SUGGESTIONS & NOTES Mixed Power & Endurance MIXED POWER & ENDURANCE Watch Muscle Performance a Mix up your workouts / Cross Train a Incorporate full body movements a Body can adapt to both power and endurance activities a Try circuit training or boot camp style workouts a If you do all cardio (endurance) workouts, strength and power will suffer. a Only train for power or don’t train at all, endurance will suffer. RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre and/or Post Workout u Lean u Hydrate u Sleep Strips u IDLife Shakes a You need to increase your intensity and change up your routines for better calorie burn a Boost performance and metabolism by cross training a HIIT (High Intensity Interval Training) is a great way to improve your strength and power a Strength training is critical to increase muscle mass and burn fat a May not be able to jump as high but can jump for longer a 14.9% of the world has the result RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre and/or Post Workout u Lean u Hydrate u Sleep Strips u IDLife Shakes Right click and open in a new tab or window FAT LOSS WITH EXERCISE CLICK HERE TO RETURN TO PAGE 1 2 of 25 MOST EFFICIENT Most Efficient a Add more strength training to workouts (weight lifting, Pilates, yoga) a Increased fat loss and increased muscle mass with resistance training a Fat more likely to be stored in muscle rather than under the skin a Muscles can use fat in muscle for energy a Muscles appear more toned in response to training RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre and/or Post Workout u Lean u Hydrate u Sleep Strips u IDLife Shakes LESS EFFICIENT Less Efficient a Strength training + cardio is best for you a Controlling your diet is more important for you than others a You tend to store fat under skin rather than in muscle a Exercise harder and longer to lose weight a Add bursts of cardio to strength training to burn more fat *May gain weight with slow, resistance training a Do NOT focus workouts on pure cardio or all endurance (weights are your friend) a HIIT (high intensity interval training) is a good option RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim+, LEAN, & Sleep Strips) u IDLife Shakes LEAST EFFICIENT Least Efficient a Bursts of Cardio + Strength Training + Monitoring Diet is important for you a Weight loss may be more of a challenge a Exercise harder and longer to lose weight a Increased risk of obesity BUT risk can be lowered by increasing intensity of physical activities a Look for ways to be physical throughout your day: walk, take stairs, stand up, move around a Resistance train (lift weights or use your own body weight) 2-3 times per week RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim+, LEAN, & Sleep Strips) u IDLife Shakes Watch Fat Loss FAT LOSS (P 10 FROM DNA REPORT) Right click and open in a new tab or window Right click and open in a new tab or window AEROBIC POTENTIAL VERY HIGH /HIGH a Interval training with gradually increasing intensity, length, and number of rounds will improve your endurance and aerobic potential. a EXAMPLE 10 minute intervals - 5 rounds of 20 seconds work with 10 seconds of rest a Jab Left/Right, Body Weight Squats, Running in Place, Push Ups a As you progress a dd in 10 Seconds and 5 more of rest until intervals reach 30-40 minutes Very High /High RECOMMENDATIONS a High-intensity interval training (HIIT) is an effective way to maximize your potential. a Incorporate strength/resistance moves with your cardio to work the whole body. a Mixing HIIT with strength and resistance moves will help you get the maximum cardiovascular benefit. EXAMPLE: HIIT FOR 20 MINUTES Beginner: perform each exercise for 20 seconds , rest for 15 seconds, repeat 1-2 times Intermediate: perform each exercise for 30 seconds, rest for 15 seconds, repeat 2-3 times Advanced: perform each exercise for 45 seconds, minimal rest, repeat each set 3 times15 seconds, repeat 2-3 times CLICK HERE TO RETURN TO PAGE 1 3 of 25 Watch Aerobic Potential PRODUCT SUGGESTIONS & NOTES u IDN utrition u Pre and/or Post Workout u Lean u Hydrate RECOMMENDATIONS LOW Low a High-intensity and long interval training are an effective way to improve endurance, maximize your potential, and receive the greatest cardiovascular benefits. a EXAMPLE Medium HIIT (High Intensity Interval Training) for 28 minutes – 3 rounds of 45 seconds and 15 seconds of rest a Push Ups, Body Weight Squats, Jab Left/Right, Jumping Jacks, Running in Place, Leg Raises, Sit ups a See Details on your DNA Report RECOMMENDATIONS Medium PRODUCT SUGGESTIONS & NOTES u IDN u Pre and/or Post Workout u Lean u Hydrate MEDIUM PRODUCT SUGGESTIONS & NOTES u IDN utrition u Pre and/or Post Workout u Lean u Hydrate Right click and open in a new tab or window LOWEST RISK a You are in the lowest risk group MODERATE RISK RECOMMENDATIONS a More prone to tendinopathy especially if you have a high arch. a What is tendinopathy? Tendons are strong, rope-like tissues containing collagen protein. They connect your muscles to your bones. Tendinopathy, also called tendinosis, refers to the breakdown of collagen in a tendon. a Be careful when jumping, running downhill or training on any sloped surface RECOMMENDATIONS a Risk of Achilles tendinopathy* is 2-3 times higher than others a What is tendinopathy? Tendons are strong, rope-like tissues containing collagen protein. They connect your muscles to your bones. Tendinopathy, also called tendinosis, refers to the breakdown of collagen in a tendon. a (This also potentially increases risk of other tendon and soft tissue injuries) RECOMMENDATIONS INCREASED RISK Medium High Very High Lowest Risk INJURY CLICK HERE TO RETURN TO PAGE 1 RECOMMENDATIONS FOR ALL > Replace shoes before they’re worn out > Have good arch support and choose good quality shoes > Warm up and stretch calf and hamstring muscles before working out 4 of 25 Watch Injury Overview PRODUCT SUGGESTIONS & NOTES PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre Workout u Post Workout u Collagen Plus u Lean u IDLife Shakes u Sleep PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre Workout u Post Workout u Collagen Plus u Lean u IDLife Shakes u Sleep u IDNutrition u Pre Workout u Post Workout u Collagen Plus u Lean u IDLife Shakes u Sleep Right click and open in a new tab or window a Take “active rest” after training a For example, take a walk, bike, etc to help speed up recovery a Warm up and stretch a Use a foam roller to break up knots and lengthen muscle a Avoid training in high heat environments a Stay hydrated a Vary your workouts RECOMMENDATIONS ARE FOR ALL TYPES PRODUCT SUGGESTIONS & NOTES u IDNutrition u Pre Workout u Post Workout u Collagen Plus u Lean u IDLife Shakes u Sleep RECOVERY FAST MEDIUM Less like to experience DOMS Moderately prone to DOMS CLICK HERE TO RETURN TO PAGE 1 5 of 25 Watch Recovery Overview SLOW More prone to DOMS than others Don’t let soreness stop you from training! Make sure you precondition muscles before starting something new (start slowly and lightly) Feeling some soreness when beginning a new training routine and/or when increasing intensity or resistance is normal for all genetic types. What is DOMS: Delayed Onset Muscle Soreness? Comes on 12-72 hours after you start a new exercise or increase the intensity, frequency, or duration of your workout. Note: this is different than muscle pain from injury that develops during or right after exercise. Be sure each person looks at the chart in the middle of the results page and notes the difference between soreness and pain due to injury. Right click and open in a new tab or window DIETARY CARBOHYDRATES CLICK HERE TO RETURN TO PAGE 1 6 of 25 WHAT IS CARB (CARBOHYDRATE) SENSITIVITY? Measure of how detrimental blood sugar fluctuations are for a person. WHAT CARBS NEED TO BE PAID ATTENTION TO? Sugar and other refined carbs are the ones to watch out for: they can trigger weight gain, inflammation, and blood sugar imbalances. WHY DOES A PERSON’S CARB (CARBOHYDRATE) RESPONSE MATTER? The greater the person’s carb sensitivity, the higher the effect the sugar and refined carbs have. WHAT CAN NOT ADDRESSING HIGHER CARB SENSITIVITY LEAD TO? For some, this can lead to insulin resistance and to Type 2 Diabetes. TIPS FOR ALL SENSITIVITIES > It is NOT about eating low carb, it is about eating better quality carbs. > Eat foods “as close to how ‘mother nature’ made them possible. > Learn to find “added sugar”on food labels & try to keep this number in the range recommended (see each sensitivity for recommendation amounts). This is on food labels and you should track until you get into the swing of knowing what you’re eating. > Limit refined carbs: bread, all flours, white rice, anything labeled “instant” (oatmeal, rice, etc), and anything with the word “starch” in the ingredient list. > Get carbs from complex carb sources like more beans and non- starchy veggies (ex: broccoli, asparagus, butternut squash, zucchini, and leafy greens). > Aim to eat a veggie with every meal. The more colorful, the better. (Eat the rainbow!) > Look for grains in their more natural state (close to the way “mother nature” made them). Examples are wild rice, barley, quinoa, millet, etc. Most grains when ground into flours act like sugar in the body. > “Always eat carbs with friends.” This means don’t eat carbs by themselves. Eat carbs with protein, fat, and/or fiber to slow down the carbs’ effect on your blood sugar. > DO NOT EAT CARBS ON AN EMPTY STOMACH! > DO NOT SEVERELY RESTRICT ALL CARBS OR EAT A LOW CARB DIET FOR LONG. This leads to GREATER insulin resistance, part of your starvation response. Watch Nutrition Simplified Dietary Carbohydrates Low Medium High Shortcut to your personal approach and product suggestions, simply click your sensitivity: DIETARY CARBS (P 14 FROM DNA REPORT) Right click and open in a new tab or window MEDIUM SENSITIVITY Medium DIETARY CARBOHYDRATES Low LOW SENSITIVITY a Limit added sugar to no more than 37 grams per day (corn syrup, cane juice, fructose, honey, and agave) a This will be labeled on most foods and is a good idea to track until you get into the swing of knowing what you’re eating. RECOMMENDATIONS PRODUCT SUGGESTIONS PRODUCT SUGGESTIONS RECOMMENDATIONS a Limit Added Sugar to no more than 25 grams per day (watch for corn syrup, juice, fructose, honey, and agave) CLICK HERE TO RETURN TO PAGE 1 a Limit Added Sugar to no more than 24 grams per day (watch for corn syrup, cane juice, fructose, honey, and agave) RECOMMENDATIONS PRODUCT SUGGESTIONS HIGH SENSITIVITY High 7 of 25 Click to Watch Nutrition Simplified Dietary Carbohydrates TIPS FOR ALL CARB. SENSITIVITIES TIPS FOR ALL CARB. SENSITIVITIES TIPS FOR ALL CARB. SENSITIVITIES Right click and open in a new tab or window u IDNutrition u Burn Bundle or individual product(s) (SlimPlus,Lean, Energy, Sleep Strips) u IDLife Shakes u IDNutrition u Burn Bundle or individual product(s) (SlimPlus,Lean, Energy, Sleep Strips) u IDLife Shakes u IDNutrition u Burn Bundle or individual product(s) (SlimPlus,Lean, Energy, Sleep Strips) u IDLife Shakes PRODUCT SUGGESTIONS FOR ALL TYPES & NOTES u IDNutrition DIETARY FATS LOW SENSITIVITY MEDIUM SENSITIVITY HIGH SENSITIVITY CLICK HERE TO RETURN TO PAGE 1 Low Very High 8 of 25 TIPS FOR ALL FAT SENSITIVITIES > The TYPE of fat you eat has a more significant role than the AMOUNT of fat you eat. > Majority of fat should be MUFA’s (mono-unsaturated fats). Examples of MUFA’s are olive oil, avocados, nuts and nut oils (hazelnut, macadamia nuts, almonds) > Avoid margarine & any solid form of vegetable oil (like Crisco). > Read labels and avoid food that contain “hydrogenated or partially hydrogenated vegetable oils. > Avoid packaged, processed, and fried foods. > Use real butter, ghee, coconut oil, and a variety of nut butters in moderation. > Use EVOO (extra virgin olive oil) for salad dressing and light cooking. Also, try walnut, flax, and avocado oils. > Limit corn, soybean, safflower, or sunflower oils. (Be sure to check salad dressings.) > Eat more fish, flaxseeds, and chia seeds to get Omega3’s. > Supplement with Omega 3’s. > Be careful for labels like “no saturated fat” and “reduced fat” because these things are often higher in sugar or hydrogenated vegetable oils. These will increase your risk for obesity and Type II diabetes. Watch Dietary Fats DIETARY FAT (P 16 FROM DNA REPORT) • Avoid as Much as Possible. Stick margarine; commercial baked goods (sweet rolls, cookies, doughnuts); deep fried foods; microwave popcorn; fast food; frozen pizza and pastries; coffee creamer Trans Fats • Meat – beef, pork, poultry; Dairy – milk, cream, butter; Tropical oils – coconut*, palm, palm oil kernel; Nuts – cashews, macadamias; *Coconut oil is high in lauric acid, a saturated fat with many health benefits Sat Fats • Vegetable oils – soybean, corn, safflower, grapeseed oil Nuts and seeds – sunflower, peanut; Note: Typical American diet is too high in omega-6 fats, the primary source is soybean oil OMEGA 6 Polyunsaturated Fatty Acids (PUFA’s) • Parent fatty acid ALA is found in plants – flax, chia seeds, walnuts - must be converted to EPA and DHA – found in fish, shellfish OMEGA 3 Poly Unsaturated Fatty Acids (PUFA’s) • This should be the largest percentage of fat for All Sensitivities • Olive oil; avocados; nuts and nut oils – hazelnuts, macadamia nuts, almonds Monounsaturated Fatty Acids (MUFAs): Right click and open in a new tab or window Very High Med. High You can enjoy a good amount of fat in your daily diet. (34-45% of your total calories can come from fat.) Keep your Saturated Fat to less than 10% of your total calories. You have a medium sensitivity to fat but can still enjoy a moderate amount in your daily diet. (25-35% of your total calories can come from fat.) Keep your Saturated Fat to less than 7% of your total calories. Fats are still an important part of your diet but your body needs less of it overall. (20-25% of your daily calories). Limit saturated fat to 7% or less of total daily calories. NORMAL SUSCEPTIBILITY TO OBESITY (BE CAUTIOUS) Be Cautious MODERATE SUSCEPTIBILITY TO OBESITY (BE VERY CAUTIOUS) Be Very Cautious BODY WEIGHT CLICK HERE TO RETURN TO PAGE 1 9 of 25 TIPS FOR ALL GENETIC RESULTS > Critical to know your risk of being overweight before you actually become overweight > BIOLOGY IS NOT DESTINY! > Genes influence susceptibility to become overweight and weigh- related behaviors BUT the extent these traits are expressed is brought about by environmental factors. > If these genes are already expressed, it can be more difficult to lose the weight. RECOMMENDATIONS Be sure to stay hydrated and follow the guidance below to get to and maintain a healthy weight. WHAT TO EAT WHAT TO DRINK HOW TO EXERCISE % Include plenty of veggies, fruits, and whole grains. % Remove calorie rich temptations. % Be sure to stay hydrated % Drink at least ½ body weight in ounces minimum of water per day % Drink more if you’re exercising or if it’s hot outside % Easy to confuse dehydration and hunger % Limit sugar sweetened drinks % Exercising more rigorously will reduce your appetite more than exercising moderately or gently. % Activities like jumping rope and weight bearing exercises will reduce appetite more than something like riding a bike. % Aerobic exercise can decrease the level of your hunger hormone (ghrelin) & increase the level of the appetite suppressing one (peptide YY). RECOMMENDATIONS You need higher intensity exercise to counter genetic effects on hunger and appetite suppressing hormones. WHAT TO EAT WHAT TO DRINK HOW TO EXERCISE % Eat more veggies, fiber, and fresh fruits. % include some lean protein and healthy fats with each meal. % Avoid added sugar and refined grains. % Remove calorie rich temptations. % Limit drinks w/ sugar, caffeine, & alcohol. % Avoid fruit juices. % Drink at least ½ body lbs. in oz. of water per day % Drink more if exercising or if it’s hot outside % Don’t confuse dehydration & hunger % Sparkling water w/ lemon is a good sub for soda. Carbonation suppressing hunger hormones as stomach expands give a full sensation. % Exercising more rigorously will reduce appetite more than exercising moderately or gently. % Activities like jumping rope & weight bearing exercises will reduce appetite more than something like riding a bike. % Aerobic exercise can decrease the level of your hunger hormone (ghrelin) & increase the level of appetite suppressing hormone (peptide YY). PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim Plus, LEAN, and Sleep Strips) PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim Plus, LEAN, and Sleep Strips) BODY WEIGHT HIGH SUSCEPTIBILITY TO OBESITY BE EXTREMELY CAUTIOUS Be Extremely Cautious CLICK HERE TO RETURN TO PAGE 1 RECOMMENDATIONS You need higher intensity exercise to counter genetic effects on hunger and appetite suppressing hunger hormones. WHAT TO EAT WHAT TO DRINK HOW TO EXERCISE % Eat more veggies, fiber, and fresh fruits. % include some lean protein and healthy fats with each meal. % Avoid added sugar and refined grains. % Be sure to stay hydrated % Drink at least ½ body weight in ounces minimum of water per day % Drink more if you’re exercising or if it’s hot outside % Easy to confuse dehydration and hunger % Limit sugar sweetened drinks % Exercising more rigorously will reduce your appetite more than exercising moderately or gently. % Activities like jumping rope and weight bearing exercises will reduce appetite more than something like riding a bike. % Aerobic exercise can decrease the level of your hunger hormone (ghrelin) and increase the level of your appetite suppressing hormone (peptide YY). 10 of 25 Watch Body Weight Right click and open in a new tab or window PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim Plus, LEAN, and Sleep Strips) WEIGHT REGAIN CLICK HERE TO RETURN TO PAGE 1 11 of 25 WEIGHT REGAIN (P 19 FROM DNA REPORT ) BE CAUTIOUS (NORMAL RISK OF REBOUND WEIGHT GAIN) a Continue healthy eating habits once you’ve reached your weight loss goal a Do NOT go very long periods without eating > body is likely to go into “starvation mode” and lower metabolic rate (metabolism slows down) a Exercise more to increase metabolism and moderate food intake a Get plenty of SLEEP! a Eliminate sugar and refined grains to reduce cravings a Eat more fiber and complex carbs in your diet RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN BUNDLE (ENERGY, Slim Plus, LEAN, Sleep Strips) u ID life Shakes PRODUCT SUGGESTIONS & NOTES RECOMMENDATIONS BE EXTREMELY CAUTIOUS (HIGH RISK OF REBOUND WEIGHT GAIN) BE VERY CAUTIOUS (MODERATE RISK OF REBOUND WEIGHT GAIN) PRODUCT SUGGESTIONS & NOTES a Eat frequent smaller meals because your body will likely to go into “starvation mode” & lower metabolic. If you go a long time without eating, you’re more prone to hunger (and overeating) when food is in sight. a Avoid going “on” & “off” diets since risk of lbs. regain is higher. a Use caution with restriction diets which may pose a bigger challenge for you. a Exercise more to increase metabolism and moderate food intake a Get plenty of SLEEP! This will help your body with the level of the hunger hormone (ghrelin). a Eliminate sugar and refined grains to reduce cravings. a Eat more fiber and complex carbs in your diet. RECOMMENDATIONS Watch Weight Regain Right click and open in a new tab or window a Eat frequent smaller meals because your body will likely to go into “starvation mode” & lower metabolic rate after dieting. a If you go a long time without eating, you’re more prone to hunger (and overeating) when food is in sight. a Avoid going “on” & “off” diets since risk of weight regain is higher. a Use caution with restriction diets which may pose a bigger challenge for you. a Exercise more to increase metabolism and moderate food intake a Get plenty of SLEEP! This will help your body with the level of the hunger hormone (ghrelin). a Eliminate sugar and refined grains to reduce cravings. u IDNutrition u BURN BUNDLE (ENERGY, Slim Plus, LEAN, Sleep Strips) u ID life Shakes u IDNutrition u BURN BUNDLE (ENERGY, Slim Plus, LEAN, Sleep Strips) u ID life Shakes APPETITE RECOMMENDATIONS a Wait 30 minutes before getting seconds. The brain is slow to get the signal from your stomach that you’re full. a Eat half as much. Chew twice as long. Take twice as long to dine. a Eat a salad or fresh veggies 20- 30 minutes before a meal to feel satisfied quicker when you sit down to eat. a Fill half your plate with veggies, herbs, and spices. a Eat veggies before moving onto protein and/or carbs. a Eat healthy fat in your breakfast. A low fat breakfast may result in you eating more calories overall. This is due to the release of a hormone that promotes a feeling of satiety and helps you feel full longer. a Eat 28 grams of fiber a day min. It maintains the hormone that helps with satiety, slows down digestion, and helps you feel full longer. a Eat foods that contain large amounts of water. a Use smaller plates. a Limit the amount of food your make. a Put away leftovers before eating. a Leave the table immediately after you finish your meal. a Get enough sleep. a Reduce stress. a Stay active. RECOMMENDATIONS HIGH APPETITE (HIGH RISK OF OVEREATING) CLICK HERE TO RETURN TO PAGE 1 12 of 25 APPETITE (P 20 FROM DNA REPORT ) NORMAL APPETITE (NORMAL RISK OF OVEREATING) a You experience satiety normally and are at normal risk for overeating. a To increase levels of appetite suppressing hormones and help reduce tendency to overeat: a Get enough sleep. a Reduce stress. a Stay active. a Stay hydrated. a Limit access to high salt and “empty calorie” foods (example chips). a Make sure you get enough fiber – at least 28 grams per day. PRODUCT SUGGESTIONS & NOTES u IDNutrition u BURN Bundle (ENERGY, Slim Plus, Lean, and Sleep Strips) u Hydrate u IDLife Shakes INCREASED APPETITE (MODERATE RISK OF OVEREATING) a Wait 20 minutes before getting seconds. The brain is slow to get the signal from your stomach that you’re full. a Eat half as much. Chew twice as long. Take twice as long to dine. a Eat a salad or fresh veggies 20-30 minutes before a meal to feel satisfied quicker when you sit down to eat. a Fill half your plate with veggies, herbs, and spices. a Eat veggies before moving protein and/or carbs. a Eat healthy fat in your breakfast. a A low fat breakfast may result in you eating more calories overall. This is due to the release of a hormone that promotes a feeling of satiety and helps you feel full longer. a Eat – 28 grams of fiber a day min. It maintains the hormone that helps with satiety, slows down digestion, and helps you feel full longer. RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES PRODUCT SUGGESTIONS & NOTES Watch Appetite Right click and open in a new tab or window u IDNutrition u BURN Bundle (ENERGY, Slim Plus, Lean, and Sleep Strips) u Hydrate u IDLife Shakes u IDNutrition u BURN Bundle (ENERGY, Slim Plus, Lean, and Sleep Strips) u Hydrate u IDLife Shakes NORMAL RISK PRODUCT SUGGESTIONS & NOTES u IDNutrition u Slim Plus u Lean u Hydrate u Sleep Strips u IDLife Shakes ADDICTIVE TENDENCIES & IMPULSIVE EATING a Impulsive tendencies and addictive behaviors are not increased as a result of your genetics a You are still susceptible to other factor such as stress a Pay attention to normal urges to overeat during stressful or emotional times RECOMMENDATIONS a Substitute other comforting activities in place of eating during times of stress a Avoid indulging in “comfort foods” when you’re alone a A decreased sensitivity to dopamine implies that are more likely to chase a “feel good” sensation with food and alcohol. a Can be prone to addictive behavior. a Turn impulsive tendencies into healthy habits by substi- tuting other pleasurable activities like yoga or exercise in place of eating or drinking. This is especially important when you’re stressed or at to relax at the end of a long day. a Plan portion sizes and the fat and calories of your food ahead of time. a You’re a great candidate for “meal prepping” a Stay away from buffet restaurants, all-you-can-eat specials, and serving meals family-style (where the serving dishes of food are placed directly on the table). a Limit snack sizes and have snacks in single-serving size portions rather than buying in bulk. a For example, don’t sit down with the bag of chips, cook- ies, etc. a You’re more prone than other to find solace through com- fort foods when you’re stressed. RECOMMENDATIONS INCREASED RISK CLICK HERE TO RETURN TO PAGE 1 13 of 25 ADDICTIVE TENDENCIES & IMPULSIVE EATING (P 21 FROM DNA REPORT ) PRODUCT SUGGESTIONS & NOTES u IDNutrition u Slim Plus u Lean u Hydrate u Sleep Strips u IDLife Shakes THE CYCLE OF FOOD ADDICTION Important step is to maintain nutritional balance by replacing addictive foods with wholesome, nourishing foods. Eating nutrient-dense food with balanced portions of protein, fats and carbohydrates, diminishes and eventually gets rid of physical food cravings. Watch Addictive Tendencies Right click and open in a new tab or window NOT ENOUGH DOPAMINE RECEPTORS RECOMMENDATIONS a You are a “non-taster” and are more tolerant of bitterness in foods and alcohol. a You are likely to overeat and drink to compensate for lack NON-BITTER TASTER PRODUCT SUGGESTIONS & NOTES u IDNutrition u IDLife Shakes BITTER TASTE MODERATE-TASTER OF BITTER PRODUCT SUGGESTIONS & NOTES u IDNutrition u IDLife Shakes > For you, bitter flavors as found in Brassica plants are perceived more intensely. This includes cabbage, cauliflower, broccoli, brussel sprouts, collard greens, kale, and turnips. > Many of the Brassica class of vegetables have significant health benefits. For this reason, it is important to consume this class of vegetables instead of avoiding them. Make an effort to include at least 2-3 servings of a wide variety of vegetables daily. Consider “green smoothies”, blending the leafy greens with ice, ginger, lemon, lime or your favorite fruits to mask any bitter taste. If you have a tendency to add extra salt or sugar to mask bitter flavors, consider placing containers of various and spices on the table in place of salt and sugar Examples include oregano, sage, ground rosemary garlic,cinnamon, Experiment with various flavors and combinations. Always taste your food before reaching for the salt shaker! RECOMMENDATIONS CLICK HERE TO RETURN TO PAGE 1 14 of 25 BITTER TASTE (P 22 FROM DNA REPORT ) Watch Bitter Taste Right click and open in a new tab or window SUPER-TASTER OF BITTER of perceived taste. a The liberal use of many of the more intensely flavored herbs and spices such as fennel, ginger, mint, cinnamon, sage, and cayenne can help curb the urge to overeat. a You may tend to overeat in response to the availability of tasty food, emotional stress, or in certain social situations. CHOLESTEROL RESPONSE CLICK HERE TO RETURN TO PAGE 1 15 of 25 CHOLESTEROL 101 LDL (low density lipoprotein) “bad cholesterol” ; “Sticks to” and narrows the arteries and contributes to heart disease HDL (high density lipoprotein) “good cholesterol ; Strong inherited basis Genetic factors can help determine the extent to which diet and exercise influence both LDL and HDL levels. SENSITIVE TO CARBS / GOOD RESPONSE TO EXERCISE RAISE HDL (GOOD) CHOLESTEROL u Limit added sugar and refined carbs in your diet u Increase omega-3 fats (fish oil) in your diet u Replace refined carbs with MUFA’s (olive oil, avocados, nuts and nut oils, hazelnuts, macadamia nuts, almonds) u Aerobic/Endurance exercise 20 minutes x 4 days per week LOWER LDL (BAD) CHOLESTEROL u Limit processed foods and trans fats (stick margarine, commercial baked goods, deep fried foods, microwave popcorn, fast food, frozen pizza and pastries, coffee creamer) u Lower saturated fat (meat - beef, pork, poultry; dairy – milk, cream, butter; tropical oils – coconut*, palm, and palm kernel oils; nuts – cashews and macadamia nuts) and total fat Intake. *coconut oil is high in lauric acid, a saturated fat with many health benefits u Increase omega-3 fats (fish oil) u Replace saturated fats with MUFAs (olive oil, avocados, nuts and nut oils, hazelnuts, macadamia nuts, almonds) RAISE HDL (GOOD) CHOLESTEROL u Increase omega-3 (fish oil) in diet u Moderate to vigorous exercise for 20 minutes x 3 days per week u Limit added sugar and refined carbs in the diet u Replace refined carbs with MUFAs (olive oil, avocados, nuts and nut oils, hazelnuts, macadamia nuts, almonds) LOWER LDL (BAD) CHOLESTEROL u Limit processed foods and trans fats u Replace saturated fats with MUFA ' s u Lower saturated fat and total fat intake u Increase omega-3 (fish oil) PRODUCT SUGGESTIONS & NOTES PRODUCT SUGGESTIONS & NOTES u IDNutrition CHOLESTEROL RESPONSE (P 23 OF DNA REPORT ) u IDNutrition Watch Cholesterol Response Right click and open in a new tab or window GOOD RESPONSE TO " HEALTHY FATS " (MUFA’S) & EXERCISE GOOD RESPONSE TO " HEALTHY FATS " (MUFA’S) & SENSITIVE TO CARBS INFLAMMATION CLICK HERE TO RETURN TO PAGE 1 16 of 25 INFLAMMATION (P 24 FROM DNA REPORT ) a Good idea to increase omega-3 fats both in your diet (fish, walnuts, flaxseeds, and chia seeds) and take high quality omega-3 supplement a Limit sugar, refined carbs, and vegetable oils a Check labels for soybean, corn, and safflower oils – all high in omega-6 fats which promote inflammation and compete with omega-3 fats in your body a Limit fried foods when eating out. (They tend to use the oils listed above since they are cheaper and more stable at high temperatures.) NORMAL RISK RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u Hydrate u Post Workout a Your genetic profile indicates that you may have an in- creased risk of inflammatory response. a You will like benefit from consuming more omega-3 fatty acids each day from foods high in omega-3 (fish, walnuts, flaxseeds, and chia seeds) and from adding a high-quality omega-3 supplement. a You are more prone to inflammatory effects of a diet high in sugar, refined carbs, and vegetable oils. a Limit soybean, corn, and safflower oils which are very high in omega-6 fats which promote inflammation and com- pete with omega-3 fats in the body. a Limit fried foods when eating out. (They tend to use the oils listed above since they are cheaper and more stable at high temperatures.) RECOMMENDATIONS INCREASED RISK PRODUCT SUGGESTIONS & NOTES u IDNutrition u Hydrate INFLAMMATION 101 % Genetics play a role in body’s inflammatory response. % Can combat severity of inflammation by eating more omega-3 rich foods or taking omega-3 supplements (like fish oil). % Component of your body’s immune response. % Inflammation is necessary to fight infections and/or heal. % Out of control inflammation can results in things like allergies, or permanent damage as seen in Rheumatoid arthritis. % Inflammation is thought to play a role in obesity, heart disease, and cancer. Watch Inflammation Right click and open in a new tab or window a Avoid or limit dairy containing more than 2% lactose to reduce gas, bloating, and other symptoms of lactose intolerance (see chart on the page) a Amount of lactose you can tolerate varies from person to person a Choose plant sources of calcium like beans, broccoli, kale, and other dark leafy veggies a Fermented dairy products (kefir and yogurt with probiotics) that are not pasteurized are easier for you to digest a The fewer grams of sugar on the nutrition label of dairy products, the better RECOMMENDATIONS LACTOSE INTOLERANT PRODUCT SUGGESTIONS & NOTES u IDNutrition u IDLife Shakes Vegan LACTOSE LACTOSE TOLERANT RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u IDLife Shakes (whey or vegan) a Choose plant sources of calcium like beans, broccoli, kale, and other dark leafy veggies a Limit dairy intake to no more than 2 servings a day a Vary the dairy products in your diet to more than just milk a Other dairy products to include: cheese, cultured products like yogurt, kefir, and buttermilk a Your genetic profile is also associated with a slightly increased risk of being overweight, an increased BMI, and an increased waist size compared to those who don’t carry t his gene CLICK HERE TO RETURN TO PAGE 1 17 of 25 LACTOSE (P 25 FROM DNA REPORT ) WHAT IS LACTOSE? Lactase is the enzyme responsible for the digestion of lactose, the sugar in milk Adults do NOT need dairy to be healthy Plant food sources of calcium often contain magnesium and other essential minerals that can help prevent bone loss Plant Sources of Calcium: beans, broccoli, kale, other dark leafy veggies Watch Lactose Right click and open in a new tab or window LOW SENSITIVITY CAFFEINE a You metabolize caffeine faster than many others. a Consume no more than 400 mg of caffeine per day. a Consume no more than 200 mg within any one hour. a You may not experience stimulating effects of caffeine as much as others (such as decreased fatigue, nervousness, fast heart rate, and increased blood pressure) a Be careful not to overdue caffeine consumption which can lead to adverse consequences like heartburn, acid reflux, decreased bone density, increased incidence of rheumatoid arthritis, frequent headaches, and trouble with mineral absorption (like iron). a Caffeine consumption can cause dehydration. a Mild dehydration can drain your energy. a You may feel energized by drinking a glass of water. a Consider drinking tea rather than coffee because tea helps slow the release of caffeine into the system. MEDIUM SENSITIVITY RECOMMENDATIONS a You metabolize caffeine more slowly than others. a You may experience the effects of caffeine for a longer period of time and more intensely. a For you, consuming more than 200 mg (the amount in 2 cups of coffee) of caffeine a day may cause increased heart rate, restlessness, and sleep problems. a Consume caffeine earlier in the day. a Be aware of “hidden sources” of caffeine like beverages, candy, guarana, etc. a Consider substituting tea for coffee. a Caffeine in tea is less jolting and tea has many health benefits. a Lighter roast and longer brew / steep times = higher caffeine concentrations RECOMMENDATIONS a Because you metabolize caffeine the most slowly, you are likely to experience the most intense stimulatory effects of caffeine. a Consume no more than 100 mg (the amount of 1 cup of coffee) per day. a Avoid caffeine, even small amounts can increase heart rate, cause restlessness and sleep problems. Caffeine consumption has a greater impact on your blood pressure than the general population. a Be aware of hidden food sources of caffeine as these will have a greater impact on you than the average population – avoid beverages, candy and breath mints that say “energized” or “turbo charged” on the label. a Avoid products containing guarana, a natural source of caffeine often added to energy drinks and supplements. RECOMMENDATIONS PRODUCT SUGGESTIONS & NOTES u IDNutrition u Slim Plus u Lean u Hydrate u Sleep Strips u IDLife Shakes u Energy HIGH SENSITIVITY CLICK HERE TO RETURN TO PAGE 1 18 of 25 CAFFEINE (P 26 FROM DNA REPORT ) PRODUCT SUGGESTIONS & NOTES u IDNutrition u Slim Plus u Lean u Hydrate u Sleep Strips u IDLife Shakes u Energy PRODUCT SUGGESTIONS & NOTES u IDNutrition u Lean u Hydrate u Sleep Strips u IDLife Shakes Watch Caffeine Right click and open in a new tab or window