My DNA Coach Podcast I Jonny Deacon I Health I Fitness I DNA Testing I Blood Testing |A.I |DEXA I Kolbe A Index | Personal Training

Jonny speaks some real truth in this podcast, the link to the webinar is below, which has the visuals to go with this podcast.

WEBINAR

TAKING 100% RESPONSIBILITY

Where you are in life right now financially, physically, mentally. It's precisely how you've designed it. You are responsible for where you are at in life right now. Nobody else.

- It's not your past. It's not your location. It's not the government. It's not the president. It's not the party that got in. It's not any of that. It's not the news or what's being covered in the news or some big scandal. It's not your age. You're not too young and you're not too old. It's not tech skills. A lot of people say, "I'm not a techy," or "I'm not tech savvy." People say all these different things, "I'm not tech savvy. Therefore, I can't do it," or "I'm computer illiterate. Therefore, I can't do it."

- It's not your class. It's not your sex. Male, female, it's not that. It's not your English skills or your language. It's not the family you're in. It's not your lack of time. It's not your stressful job. It's not your family. It's not your wife. It's not your internet connection, if it's too slow. It's not your computer. It's not your friends and their influences. It's not your back pain. It's not this ache which you've got in your wrist, which holds you back from doing everything you want to do. It's not your illness. It's not your voice. It's not your accent. It's not your personality. It's not the way you look. It's not anything.

- We think that it's all of this different stuff. It's so easy to blame somebody or something. The only problem is that the moment you choose to do that, you lose forever.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

We catch up with Amy Strong from her previous Episode which you can find on the link below.

EPISODE 101 - AMY'S DNA STORY

Amy has has an incredible journey with My DNA Coach so far, in this Episode she shares with Steph her wins, her challenges and how she has faced her struggles head on!
She is an inspiring women and we are proud to have her in the community, we love her and I'm sure you will also after this.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

We catch up with Barry Doran from his previous Episode which you can find on the link below.

EPISODE 104 - BARRY DORAN'S DNA STORY

Barry was one of the first to cross the line for his 2nd year at My DNA Coach Academy and is crushing his goals. His journey has inspired many in the My DNA Coach Community and we are so proud of how far he has come, take a listen to find out more.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

Why being yourself is a myth...

• An alternative perspective to why people REALLY struggle to look and feel how they REALLY want to. It has nothing to do with diets, workouts, DNA until people address the elephant in the room. And sadly most people don't even know the elephant exists!
  
• This is Part 1. Stay with me on this series as I've been researching this now for the better part of 18 months to answer the simple question why people can have everything they need to transform their health and they still remain the same.
  
• As always please share, comment and ask questions and I'll be happy to chat.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

INSOMNIA 101

• What is insomnia? 
  
  
• The roles of fatigue
   
• Lactic Acid as a trigger 
  
  
• Leveraging electrolytes 
  
  
• How can we improve it?

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

Disclaimer as always. The outcome is to discuss my thoughts on this subject. I don't claim to be an expert and for anxiety, depression or insomnia you should always seek professional medical advice and support. I feel like there are lots of taboos around these subjects, and was a reason we did an episode on the podcast talking openly about these issues in the industry.

This podcast is merely to get a transparent discussion happening. Again, it's important to note this is not aimed at being a counselling session or alike, rather some biological perspectives and reviews of the literature and my personal research.

WATCH THE VIDEO

What is inflammation? 

• How does it relate to your genetics?

• What are the major genes to look for from your reports? 

• How can we lower levels of inflammation through cold exposure such as cryotherapy?
  
  

RESEARCH/ LINKS

• https://www.sciencedirect.com/science/article/pii/S2352396415300815
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/
• http://natajournals.org/doi/full/10.4085/1062-6050-47.6.13?code=nata-site
• ttps://link.springer.com/article/10.1007/s004210050065
• http://www.tandfonline.com/doi/full/10.1080/00365510701516350
• https://www.ncbi.nlm.nih.gov/pubmed/1845768
• http://onlinelibrary.wiley.com/doi/10.1038/sj.bjp.0702179/full
• https://www.ncbi.nlm.nih.gov/pubmed/16870097
• https://www.ncbi.nlm.nih.gov/pubmed/16581306)
• https://www.ncbi.nlm.nih.gov/pubmed/26248682
• https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/
• https://www.ncbi.nlm.nih.gov/pubmed/16825676
• https://www.ncbi.nlm.nih.gov/pubmed/12145022

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

VASODILATION 101 

• What is Vasodilation? 
  
• Why is it important?
  
• How can we improve it?

Vasodilation is the process by which the blood vessels in the body relax and widen, allowing for greater blood flow. One of the main triggers of vasodilation is nitric oxide. Therefore, anything that increases nitric oxide production in the body will also increase vasodilation, the sensation bodybuilders refer to as the “pump.”

From an athlete’s perspective, vasodilation allows for an increase in oxygen and nutrient delivery within the body, allowing for greater energy production for the muscles. Vasodilation also helps improve the removal of catabolic waste products from the muscles like lactic acid and ammonia that contribute to muscle fatigue and failure.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

WATCH THE PODCAST VIDEO

BUY THE SELFISH GENE

Hello and welcome to My DNA Coach’s Podcast. I’m Jonny Deacon and this week on the show I’m going to be sharing 5 Key Takeaways from 'The Selfish Gene’ by Richard Dawkins.

This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read (alongside Sapiens! which was reviewed in Episode 153).

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

Following on from our last Episode, Episode 156 where we give you the 101 on estrogen. We are here to now speak about...Testosterone.

What is Testosterone?

Testosterone is a hormone: predominantly we think of testosterone in regards to men only, but women and men both have testosterone. It is a really important hormone.

Some questions which will be answered in this podcast are:

• What is testosterone?

• The 3 main ways natural testosterone booster work?

• What is the role of testosterone for females and makes?

• What are some of the signs of testosterone deficiencies for both males and females?

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

What is Estrogen?

Estrogen is a feminising hormone that both men and women have in the body (women just have more of). Estrogen is made out of testosterone and is important to maintaining healthy bones, skin, nails and cardiovascular health. It is an extremely important hormone to have but like anything, if we have to much it begins to be problematic.

Estrogen Dominance

Estrogen is proliferative, which means it stimulates growth. It stimulates fat growth so those that are estrogen dominant find it hard to lose weight especially in estrogen fat locations such as lower abdomen, love handles, hips, buttocks, thighs and backs of the arms and may show signs of blood clotting, fluid retention, poor circulation and headaches. Other signs being estrogen dominant are:

• Increased worry.

• Exaggerated response to stress.

• Heightened intuition ‘gut instinct’.

• Run on autopilot.

• Craves sugar and chocolate.

• Mood swings around menstrual cycle or moon phases.

• Bloated around abdomen, hip and thighs.

• Fluid retention and feeling of heaviness.

• Breast lumps and bumps.

• Abnormal results on pap smears and mammograms.

• Blood clots, Deep Veins Thrombosis, bruising.

• Cellulite.

• Sleep disturbances, emotional, nervousness.

• Endometriosis.

• Period pain.

• Heavy periods.

• Migraines.

• Thrush, urinary tract infections.

• Gynecomastia AKA the dreaded man boobs.

• Fat and fluid retention on abdominal, breast, hips, butt, thigh, back of arms and neck.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

BUY THE SPORTS GENE

CLICK TO WATCH THE VIDEO

Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 3 Key Takeaways from 'The Sports Gene’ by David Epstein.

This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

REFERENCE IN THIS VIDEO:

• Heritage Study - https://www.ncbi.nlm.nih.gov/pubmed/7674877
• Nick Jones Research - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885623/
• Strength & Conditioning Research - https://www.strengthandconditioningresearch.com/hypertrophy/muscle-fiber-type/
• Fast & Slow Twitch Muscle Fibres - https://www.strengthandconditioningresearch.com/hypertrophy/muscle-fiber-type/
  
  
  
• - http://suppversity.blogspot.com.au/2011/09/ripped-buffed-vs-skinny-and-sinewy.html
  

Click to watch the video

Tony has been one of my greatest influences and he taught me to challenge everything. Even him. A not so conventional look at the Big guy. If your someone that thinking about a Tony Robbins event then this is an episode for you.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

BUY SAPIENS

CLICK TO WATCH THE VIDEO

Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 1 Key Takeaways from "Sapiens" by Yuval Noah Harari. This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. It is absolutely one of the best books I've ever read.

CLICK TO FIND OUT MORE ABOUT MY DNA COACH ACADEMY

 LINKS:

• Jonny's Instagram
• Jonny's Youtube 

REFERENCE IN THIS VIDEO:

• http://time.com/4793832/the-weight-loss-trap/

Click to watch the video.

This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must map their MINDSET too. In this video I will explain why most people never truly obtain the body of their dreams in context to the core principle of this book.

REFERENCES AND LINKS:

• Jonny's Instagram
• Jonny's Youtube 

SCIENTIFIC REFERENCES:

• http://bit.ly/2s7d6D1

MY DNA COACH ACADEMY

• Free Video Presentation.

You can watch this podcast here.

As part of our brand new schema violation series on YouTube we uncover the truth around caffeine metabolism in relation to genetic predispositions from an evidence first approach.

Are you a fast or slow metaboliser of caffeine? You'll never know until you do a genetic test.

MY DNA COACH ACADEMY More about what we do at My DNA Coach's Academy: ▹ http://mydnacoach.com/

LINKS & REFERENCES:

MY DNA COACH YOUTUBE 

INSTAGRAM

SCIENTIFIC REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pubmed/1...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pubmed/1...

https://www.ncbi.nlm.nih.gov/pubmed/2...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pmc/arti...

This week on the show I’m going to be sharing 7 Key Takeaways from what I learned from "The Power of Habit" by Charles Duhigg.

 

This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must identify and understand the science of the current habits they have in their lives that are hand braking their Health & Fitness success. These are mainly around bad eating habits, lack of will power and staying up watching too much TV.

LINKS & REFERENCES 

VIDEO LINK 

MY DNA COACH YOUTUBE   

JONNY'S INSTAGRAM 

AMAZON LINK: THE POWER OF HABIT

SCIENTIFIC REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.sciencedaily.com/releases...

https://www.statista.com/statistics/3...

You can watch this podcast as a video here: http://wi.st/2G3kSAy

Hello and welcome to My DNA Coach’s Book Review of the week. I’m Jonny Deacon and this week on the show I’m going to be sharing 3 Key Takeaways from what I learned from "Start with WHY" by Simon Sinek. This book is one of many that make up the core reading in our Health and Fitness Academy at My DNA Coach where we use DNA testing to build bespoke Health & Fitness Programs based on our clients genetics. But before any of that is useful first our clients must their WHY. In this video I will explain why most people never truly obtain the body of their dreams in context to the core principle of this book.

MY WHY & PURPOSE: My purpose my WHY is to peacefully add value and quality to others so that they can flow with confidence and connect with the best version of themselves.

I discovered this from my learnings from Simon Sinek in his game changing books:

• "Start with WHY" - Amazon link: http://amzn.to/2CWFXeM
• Find my WHY" - Amazon link: http://amzn.to/2AsVlg

FOLLOW ME 

YOUTUBE ‣ https://www.youtube.com/channel/UCV85...

INSTAGRAM ‣ https://www.instagram.com/jonnydfitne...

Part 2, following on from Ep 147 with the incredibly inspirational human, Mark Ormrod.

We follow up with Mark Ormrod from Episode 10 on the My DNA Coach podcast. Mark has overcome challenges that most will never experience, and shares his story amongst some incredible coaching pointers for anyone wanting to get focused and level up their lives.

Topics:

• Invictus games
• Setting goals and following through
• and much more!

Links and Resources:

Marks website

Mark's Facebook

Mark's Instagram 

Mark's YouTube 

Mark's Twitter

Invictus games website. 

If your ready to take the next step, here is the link to find out more about how you can reset your health and fitness.

http://www.mydnacoach.com/lp

If your a visual person and would like to watch this podcast I recently recorded a similar video to family members and friends after getting an overwhelming volume of emails and messages about challenges, tips and advice they are experiencing heading into 2018:


https://jonnydfitness.wistia.com/medias/bwb49ezahl

Part 1 of a 2 part series with the incredibly inspirational human, Mark Ormrod.
We follow up with Mark Ormrod from Episode 10 on the My DNA Coach podcast. Mark has overcome challenges that most will never experience, and shares his story amongst some incredible coaching pointers for anyone wanting to get focused and level up their lives.

Topics:

• Invictus games
• Setting goals and following through
• and much more!

Links and Resources:

Marks website

Mark's Facebook

Mark's Instagram 

Mark's YouTube 

Mark's Twitter

Invictus games website. 

James Kearsley, 23 years old, sponsored athlete with Optimum Nutrition from Tasmania, Australia. We follow up with James from episode 25 to speak about life beyond cancer and his amazing opportunities ahead. 

Topics Covered in this Episode:

• Life beyond Cancer.
• Sponsorship with ON Australia 
• The misconceptions of social media.

Resources and Links:

James's YouTube Channel

James's Instagram.

James's Facebook.

Steve Cook & James Kearsley collaboration video.

The Bone Marrow Institute Australia. 

Topics Covered in this Episode:

• Periodization of recovery
• Cold water immersion and contrast water therapy for recovery
• Do recovery strategies have the potential to negatively impact adaptive responses to training?
  Athlete perception and “belief” in recovery modalities
• The importance of hydrostatic pressure: implications for hydrotherapy practice.
• Effectively monitoring fatigue in athletes to assess training load and recovery.
• How your DXA results can effect your recovery strategies AND 80/20 key takeaway strategies you can use to leverage the cold.

Resources and Links:

• Stephens et al., 2017 – Cold-Water Immersion for Athletic Recovery: One Size Does Not Fit All
• Stephens et al., 2017 – Influence of body composition on physiological responses to post-exercise hydrotherapy
• Halson, 2014 – Monitoring training load to understand fatigue in athletes
• Halson, 2014 – Sleep in elite athletes and nutritional interventions to enhance sleep
• Versey et al., 2013 – Water immersion recovery for athletes: effect on exercise performance and practical recommendations
• Crowther et al., 2017 – Team sport athletes’ perceptions and use of recovery strategies: a mixed-methods survey study
• Argus et al., 2016 – Cold Water Immersion and Contrast Water Therapy Do Not Improve Short-Term Recovery Following Resistance Training
• Dr Shona Halson's – Twitter

Phil Graham is the author of The Diabetic Muscle & Fitness Guide.

Phil, a type 1 diabetic since his teenage years, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer within the UK and Ireland Health and Fitness Industry. Phil prides himself on delivering intelligent holistic health, nutrition and training advice supported by strong academic credentials, continual educational research, hard earned experience and most importantly a solid reputation for achieving remarkable results.

Topics Covered in this Episode:

• The Fitness Industry: The good, the bad and the ugly.
• Science as a framework for Health & Body Composition Outcomes.
• The Diabetic's Guide to Muscle, Fat Loss and Fitness.

Resources and Links:

• The Diabetic Muscle & Fitness Guide website.
• Phil's Instagram.
• Phil's Facebook Page.

The next gene in our series of articles taking a closer look at those that make up the My DNA Coach reports is IL6R. This gene is closely related to IL6, which we discussed a in episode 95, as it encodes for Interleukin-6 receptor, which is what IL6 binds to – influencing the action of IL6 within the body. There are two different alleles associated with this single nucleotide polymorphism (SNP); the C allele and the A allele. Typically, those with at least one C allele tend to have higher levels of IL6R. This was shown in a 2004 study, whereby in a group of 70 subjects, those that were C allele carriers had significantly higher levels of IL6R. This is important because higher levels of IL6R within the blood tend to mean higher levels of IL6 too. For example, a 2007 study found that those with the CC genotype had almost 1.5 times higher levels of IL6 compared to AA genotypes, whilst AC genotypes had about 1.1 times higher levels.

Resources & Studies Mentioned

https://www.ncbi.nlm.nih.gov/pubmed/17165057

https://www.ncbi.nlm.nih.gov/pubmed/15317982

This week we look at two genes that form part of our antioxidant needs section of the our nutrition reports, called CAT and GPX1. The gene that carries the most weight in this section is SOD2, which we have looked at previously in this series. If you can’t remember that far back, SOD2 is an antioxidant enzyme, and small changes in the SOD2 gene can lead to that enzyme working better or worse, which can increase how much of the antioxidant nutrients you require. CAT and GPX1 play a supportive role here.

Resources & Studies Mentioned

https://www.ncbi.nlm.nih.gov/pubmed/16538174

Chris and Eric Martinez are the founders of Dynamic Duo Training. The twin brothers have the knowledge, the credibility, the passion, the “in the trenches” experience training themselves and clients, and have been mentored under some of the most prestigious coaches in the industry such as Layne Norton, Eric Helms, and Dr. Joe Klemczewski. Chris and Eric are constantly striving to innovate, learn to be better in all areas of life, evolve, and most importantly execute and serve to their clients. They recently authored the book ‘The New Era of Fitness’.


Resources and Links:

The New Era of Fitness

Dynamic Duo Training

Instagram 

This week to turn our attention to PPARGC1A, or as we call it at My DNA Coach, “the one with the long name”. This gene encodes for a protein called peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1a), which causes some of the positive changes that occur in our body following exercise. One of the ways that exercise can lead to improvements is through something called mitochondrial biogenesis, which is the production of new mitochondria within the muscle itself.

 Resources & Studies Mentioned

https://www.ncbi.nlm.nih.gov/pubmed/15705733

This week we turn our attention to FABP2, a gene that appears in both the carbohydrate and saturated fat parts of our reports. This gene creates a protein called Fatty Acid Binding Protein-2, which is found in our small intestines. FABP2 binds to the various different fatty acids, and allows them to be absorbed into the body.

The single nucleotide polymorphism (SNP) that we are interested in occurs when an alanine nucleotide is swapped for a threonine nucleotide; this substitution causes the protein to become more efficient. So efficient, in fact, that it doubles the speed at which we absorb these fats, leading to an increase of fat in the blood stream. 

Jeff is a WNBF Pro Drug-Free Bodybuilder and internationally qualified IPF/CPU Powerlifter in the 74 kg class. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 under the guidance of Dr. Layne Norton. Prior to earning the Canadian national title, Jeff was a two-time Mr. Junior Newfoundland title-holder for 2009 and 2010. As a powerlifter, Jeff has claimed a 227.5 kg (502 lb) squat, 152.5 kg (336 lb) bench press (2014 Canadian national record) and a 235 kg (518 lb) deadlift with an all time best Wilks score of 446.
With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. Jeff worked as a coach with esteemed online coaching group The Strength Guys through 2014 and 2015 before branching out with STRCNG. Jeff has coached women’s bikini and men’s bodybuilding national and provincial champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters.

Topics Covered:

•  Do you think the actual name “intuitive” can be misleading, especially for beginner populations?
•  Who would this type of strategy work best for?
•  How much scientific literature is there around these principles?
• Acceptance vs control based frameworks and much much more.

Links and Resources:

• STRCNG - Jeff's Website 
• Jeff's Instagram 
• Jeff's YouTube Channel 

Dr. Israetel earned his PhD in Sport Physiology at East Tennessee State University, where he also served as a strength coach and sport scientist to Division I Athletes. Mike’s educational background complements his experiences as a competitive powerlifter , grappler and bodybuilder. Michael is currently an Assistant Professor of Exercise Science at the University of Central Missouri, as well consulting nutritional and training for elite strength and combat athletes around the world. Mike is the author of The Renaissance Diet, is the head science consultant for Renaissance Periodization and writes frequently for Juggernaut Training Systems.

Part 1 - Evidence-Based Healthy Eating Principles

+ Hierarchy of nutrition factors that impact health and body composition.
+ The false idea that “restriction is bad”.
+ How to better communicate ideas to the general population without making them over-simplistic.

Part 2 - All you need to know about nutrient timing

+Protein dosing and timing and distribution
+ Muscle protein synthesis vs. muscle protein breakdown. Where is the sweet spot of protein frequency for optimal muscle growth?
+ Carb timing. What's bets - Morning? Carb back-load? Even distribution? PWO?
+ Fat timing and views on combining with carbohydrates?

Links and Resources 

Renaissance Periodization

Mike on Instagram

Mike on Facebook 

The next gene in our “DNA Focus” series to get put under the spotlight is TRHR. This gene encodes for the thyrotropin-releasing hormone receptor, which is a receptor for a hormone called thyrotropic-releasing hormone (TRH), which is released from the hypothalamus. When TRH binds to TRHR, it causes a number of different cellular signals to occur, which in turn stimulate the thyroid gland to produce thyroxin, which in turn plays a role in the growth and development of skeletal muscle. Small changes in the TRHR gene mean that the hormone receptor is not quite as good at binding with TRH, which in turn can reduce or limit the amount of muscle that can be produced following training.

Resources & Studies Mentioned

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2668008/

Chad is currently pursuing post-graduate research in Molecular Oncology. He is in the process of writing a review paper on ketogenic diets and cancer, along with Brad Dieter and Tim Sharpe. Chad has spent over 19 years conducting research and developing protocols in cellular and molecular physiology. He is an adjunct faculty member at the University of San Diego, and has developed some of the most advanced blood lactate testing and intermittent hypoxia protocols in the world.

He founded the Institute for Human Kinetics in 2011, where he works with many of the world’s top athletes. In addition, he was a two sport Olympic athlete. He also serves as the Human Performance Specialist at Navy Special Warfare developing programs to prepare Navy Seals for combat deployment though their Tactical Athlete Program. Chad also heads OPI’s Research Team and has the knowledge base to conduct medical and exercise physiology research in both humans and rodents.

Links & Resources 

Institute for Human Kinetics Lab - https://www.ihklab.com/

Facebook - https://www.facebook.com/chad.macias

Instagram - https://www.instagram.com/ihk_built/

Luis is the found of Ketogains, an online community that works to help people achieve their body composition and performance goals through a well-formulated ketogenic diet. They have a respected reputation due to their evidence-based thinking and non-dogmatic approach to nutrition.

Luis has been personally using a ketogenic diet for ~ 15 years, whilst building substantial muscle mass, getting lean and training for powerlifting.

Topics Covered in this show

• What exactly is the state of ketosis
• Mistakes when implementing a ketogenic diet
• The importance of electrolytes when going on a KD
• Ketogenic diets & muscle growth: are you compromising your gains?
• Ketogenic diets for athletes: who will it work, and not work, for?
• Why “chasing ketones” is pointless for most people

Links and Resources in this Episode

• Ketogains.com
• Ketogains on Reddit
• Luis’ Instagram page

This episode explores TNF, which creates tumor necrosis factor. TNF is a pro-inflammatory cytokine - higher levels of TNF are associated with higher levels of inflammation, which can have an impact on various health risks, as well as our ability to recover from exercise. Higher levels of TNF following exercise are associated with higher levels of C-Reactive Protein (CRP); this drives inflammation, requiring longer recovery times between hard training sessions.

Resources & Studies Mentioned

https://www.ncbi.nlm.nih.gov/pubmed/16581306)

https://www.ncbi.nlm.nih.gov/pubmed/26248682

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/

https://www.ncbi.nlm.nih.gov/pubmed/16825676

https://www.ncbi.nlm.nih.gov/pubmed/12145022

Ian Dunican is currently undertaking PhD research at University of Western Australia (UWA) and Australian Institute of Sport (AIS) investigating, among other things, the impact of evening use of electronic devices on sleep and next day athletic performance, the effects of jet lag and transmeridian travel on athletic performance, and the prevalence of sleeping disorders amongst professional Rugby players.

Links and Resources in this Episode

• https://sleep4performance.com.au/
• Sleep4Performance Blog
• Sleep4Performance Facebook
• Sleep4Perform Twitter
• http://buddhify.com/
• Mindfulness App
• Head Space App

This week we look in depth at NRF-2, a gene that appears in our power-endurance panel. This gene creates nuclear respiratory factor 2, which plays a role in allowing some of the improvements that happen following endurance training, including increases in the number of mitochondria we have, a process called mitochondrial biogenesis.

This week we are investigating ADRB3, a gene which appears in our fat sensitivity panel. This gene encodes for beta-3-adrenergic receptors, which are located mainly is fat tissue. They play a role in breaking down fat for use as energy, and a small change in this gene, known as a single nucleotide polymorphism (SNP), is thought to determine how well we can tolerate saturated fats. 

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DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE

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**This information is not designed to diagnose, treat, prevent, or cure any condition and is for information purposes only.  Please discuss any information in this podcast with your healthcare professional before making any changes to your current lifestyle**

In this Episode You'll Learn:

• Learn what blood markers are available to test and why they could be important in being proactive about your long term health and fitness.
• What blood markers could be a waste of time or misleading.
• Properly understand what results mean in context to health and fitness.
• Some of the limitations of blood testing.
• We begin to detail every type of marker in a modern day comprehensive blood test. 

PART 2 (which you can download above for a limited time):

• The Optimal Proactive Blood Test for health and fitness ie the stuff that doesn’t require medication and you can control through your nutrition and training. If your someone that really wants a no-nonsense blue print to blood testing and the exact markers I'll be doing every 3 to 6 months after this incredible series this bonus episode could be for you.

• Final considerations from Dr Tobes

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For more details of how to APPLY FOR MY DNA COACH'S ACADEMY CLICK HERE. 

This week, we turn our attention in this to AGT, a gene that appears in both our fitness and diet reports. This gene plays a role in how well we respond to power-based training, and so appears in our power-endurance profile, and also plays a role in blood pressure control, and hence appears in our salt sensitivity section. AGT is similar to ACE, a gene we looked at earlier in this series, in that it creates a protein that can cause our blood pressure to go up or down – the protein in this case being called angiotensinogen. 

Our attention this week is on another gene that is found as part of our algorithm at My DNA Coach, which has been shown to enhance response to a resistance training programme. 

Resources & Studies Mentioned

https://academic.oup.com/hmg/article/15/6/979/582396/The-bradykinin-2-receptor-BDKRB2-and-endothelial

http://jap.physiology.org/content/jap/96/3/938.full.pdf

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DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE

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In this Episode:

• Beneficial vs. pathogenic bacteria
• Bacterial diversity as a marker of good gut microbiome composition
• Prebiotic fibre, fermentation and production of butyrate and other short-chain fatty acids
• Are probiotics worth taking?
• Dysbiosis
• What is the “optimal” compostion of the microbiome

PART 2 (which you can download above for a limited time):

• Context of the microbiota 
• Are gut sequencing tests useful? And what can they tell us?
• Ketogenic Diets and Fibre considerations
• Is Bullet Proof Coffee actually useful or a waste of money in this conversation?
• Final considerations

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Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural Bodybuilding Federation as well as a World amateur champion. Andrew also has judged physique contests for over 7 years and has judged at British and World Finals. Andrew also regularly competes in Strongman and Powerlifting events.

Andrew holds a PhD from the Rowett Institute of Nutrition and Health and is a Dr of Nutrition. He also holds a BSc (honors) degrees in Sport and Exercise Science and a MSc in Human Nutrition and Metabolism. He is a published author in field of muscle soreness and exercise, the influence of agronomy and environment on the nutritional composition of cereal crops,and the influence of dietary fibre on the human gut microbiota. He has been published in the Alan Aragon Research Review.

Research and Links mentioned in this episode:

Andrew's Facebook 

Andrew's Instagram

http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.1991.tb02739.x/abstract

https://www.ncbi.nlm.nih.gov/pubmed/25908930

http://aem.asm.org/content/73/4/1073.short

http://www.nature.com/nature/journal/v505/n7484/full/nature12820.html?foxtrotcallback=true

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DOWNLOAD PART 2 OF THIS SERIES BY CLICKING HERE

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In this week's edition of our blog, we look at PPARA, a gene that affects how well we can respond to different types of training, and as a result appears in our power-endurance algorithm. PPARA creates peroxisome proliferator-activated receptor alpha, a protein which activates other genes, as well as being a regulator of fatty acid oxidation during exercise. The gene is activated when our cells aren’t getting enough energy, such as when we fast, or when we take part in exercise that uses up our energy stores, such as endurance exercise.

Resources & Studies Mentioned

https://www.researchgate.net/publication/269508960_Relating_fitness_phenotypes_to_genotypes_in_Lithuanian_elite_athletes

https://www.researchgate.net/publication/230852500_The_association_of_ACE_ACTN3_and_PPARA_gene_variants_with_strength_phenotypes_in_middle_school-age_children

The next gene to be subject to our attention in this column is COL1A1, a gene that can play a role in determining your injury risk. COL1A1 encodes for Type-I collagen, which is one of the main constituents of collagen, a structural component found in ligaments and tendons. 

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences.

Links and Resources in this Episode

http://www.eatsleep.fit/

https://www.instagram.com/eatsleep.fit/

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences.

Links and Resources in this Episode

http://www.eatsleep.fit/

https://www.instagram.com/eatsleep.fit/

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of people including professional and recreational tennis players, triathletes, and cyclists, as well as recreational gym goers and sedentary individuals at TriFit in Santa Monica, California  He also teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counseling process to achieve quality results. This includes an evidence-based approach to nutrition, practicing concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes. Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences.

Links and Resources in this Episode

http://www.eatsleep.fit/

https://www.instagram.com/eatsleep.fit/

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This week we look at ADH1C. If you’ve ever heard that a glass of red wine per day is good for your heart, this is truer for some people than others based on their genetics. 

Studies Referenced in the Episode:

https://www.ncbi.nlm.nih.gov/pubmed/9285651

http://www.nejm.org/doi/full/10.1056/NEJM199712113372401#t=abstract)

https://www.researchgate.net/publication/5805190_Alcohol_consumption_alcohol_dehydrogenase_and_risk_of_coronary_heart_disease_in_the_MONICAKORA-Augsburg_cohort_19941995-2002

https://www.ncbi.nlm.nih.gov/pubmed/16018848

https://www.ncbi.nlm.nih.gov/pubmed/16018848 

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This week we look at PPARG, a gene that appears in both our carbohydrate and fat sensitivity panels within our diet report. This gene creates a protein known as peroxisome proliferator-activated receptor gamma, which plays a role in the formation of fat cells, as well as the use of fats and carbohydrates as a source of energy.

Studies Referenced in the Episode:

https://academic.oup.com/hmg/article/12/22/2923/606582/Interaction-between-a-peroxisome-proliferator

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Dr. Dominic D’Agostino is an Associate Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC). The primary focus of his laboratory is developing and testing metabolic-based therapies, including ketogenic diets, ketone esters, ketone supplements and metabolic-based drugs. His research also explores the use of these metabolic therapies for a broad range of disorders linked pathophysiologically to metabolic dysregulation, including seizures, neurological disorders, wound healing, muscle wasting and cancer. The laboratory uses in vivo and in vitro techniques to understand the physiological, cellular and molecular mechanism of metabolic therapies.

Links & Resources

Press-pulse: a novel therapeutic strategy for the metabolic management of cancer – Seyfried et al., 2017

Fenofibrate Induces Ketone Body Production in Melanoma and Glioblastoma Cells – Grabacka et al., 2016

Role of ketogenic metabolic therapy in malignant glioma: A systematic review – Winter et al.,  2017

KetoNutrition.org

Cancer as a metabolic disease: implications for novel therapeutics – Seyfried et al., 2013

Hyperbaric Oxygen Therapy

The Ketogenic Diet and Hyperbaric Oxygen Therapy Prolong Survival in Mice with Systemic Metastatic Cancer – Poff et al., 2013

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This week, we turn our attention not to a single gene, but two that play a role in determining our requirements of cruciferous vegetables, which include broccoli, cabbage, cauliflower, kale, and everyone’s favorite, Brussels sprouts. These foods contain plenty of compounds that are beneficial for our health, but one that we are most interested in for these genes are glucosinolates, which have been researched for their effects on cancers.

Studies Referenced in the Episode:

http://carcin.oxfordjournals.org/content/25/4/577.full

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This week, we look at a gene that plays a role in both the power/endurance and aerobic trainability aspect of our report. This gene is VEGF, and it creates Vascular Endothelial Growth Factor, which plays a role in the creation of new blood vessels.

Studies Referenced in the Show:

https://www.ncbi.nlm.nih.gov/pubmed/16339827

https://www.researchgate.net/publication/226018635_Polymorphism_of_the_vascular_endothelial_growth_factor_gene_VEGF_and_aerobic_performance_in_athletes

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Jay Wong is the Host of The Inner Changemaker Podcast. Jonny Deacon meets with Jay for the second time on this podcast. Jay was one of the first guests on the MY DNA COACH podcast, featuring on Episode 6.

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Links & Resources:

TheInnerChangeMaker.com

JayWongTV

Jay on Facebook

Jay on Twitter

Jay on Instagram

Jay on LinkedIn

The Inner Changemaker Podcast

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CLICK here to watch the video interview with Tom

Tom Breeze is the founder of the video advertising agency, Viewability, building thousands of video ad campaigns for clients from many industries across the world, testing and tracking all of the results. Tom also educates business owners and marketing teams at TomBreeze.com with the goal to inspire more marketers to get into, build and optimize video ads.

Links & Resources:

• TomBreeze.com
• DigitalMarketer.com
• Viewability
• Tom on Facebook
• Tom on Twitter

Apply for My DNA Coach's Academy by clicking here

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CLICK here to watch the video interview with Ryan

Ryan Levesque, has been cited as a marketing expert in countless media including CNBC, Yahoo Finance, The Miami Herald, The San Francisco Chronicle, Mass Market Retailer, and many others. He is author of 3 books, and creator of 34 information and software products.

In this episode, Jonny and Ryan discuss the results of Ryan's DNA tests, Ryan's past issues with health and much more.

Links & Resources:

• AskMethod.com
• RyanLevesque.net
• Ryan on Facebook

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Dr. Corey Peacock is currently serving a dual role as the Head Exercise Physiologist and Performance Coach for MMA’s the Blackzilians fight camp. In this role, he is responsible for contributing physiological evaluations, strength & conditioning, and injury prevention methodologies. His experience as both a Strength Coach and Sports Performance Researcher have allowed him to implement state of the art injury prevention technology and coaching techniques within the team. A former collegiate football player and coach, Corey graduated from Kent State University with a Ph.D. in Exercise Physiology, focusing his application on human performance.

He works closely with many Strength & Conditioning professionals from the NFL, NHL, MMA and NCAAF and is regarded as one of the top Performance Coaches and Sports Scientists in South Florida. Along with coaching, Dr. Peacock also works as a professor in the Department of Health and Human Performance at Nova Southeastern University. As a researcher, he has contributed multiple peer-reviewed publications integrating the fields of exercise physiology, athletic performance, and supplementation.

Links & Resources:

• Corey on Twitter

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Ben is the founder and COO of De Novo Nutrition. The company has both consulting and supplement branches, based on objective science and ethical practice.

He has over 6 years experience of coaching and programming for individuals all the way from general population folks all the way up to elite competitors, such as IPF Worlds 93kg silver medalist Layne Norton.

Join Jonny in this second part of his conversation with Ben Esgro.

Find More About Ben Here:

De Novo Nutrition

De Novo Consulting

Twitter – De Novo Nutrition

Facebook – De Novo Nutrition

Apply for My DNA Coach's Academy by clicking here

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Ben is the founder and COO of De Novo Nutrition. The company has both consulting and supplement branches, based on objective science and ethical practice.

He has over 6 years experience of coaching and programming for individuals all the way from general population folks all the way up to elite competitors, such as IPF Worlds 93kg silver medalist Layne Norton.

Join Jonny in this first part of his conversation with Ben Esgro.

Find More About Ben Here:

De Novo Nutrition

De Novo Consulting

Twitter – De Novo Nutrition

Facebook – De Novo Nutrition

Apply for My DNA Coach's Academy by clicking here

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In this episode, Jonny introduces the show, gives us all an update on his recent surgery and then hands the interview to Colleen who interviews none other than John Lee Dumas, the founder of EOFire.

John Lee Dumas is the blueprint of an Entrepreneur and Podcaster.

You can find more about John here: https://www.eofire.com/

Apply for My DNA Coach's Academy by clicking here

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Jonny recently appeared on Jay Wong's podcast 'The Inner Change Maker.' This is the recording of that episode.

Here is what Jay had to say about the interview:

Jonny Deacon is a body transformational coach specializing in DNA testing. For the busy entrepreneurs and celebrity clients lucky enough to work with him, he designs and tailors a customized health and fitness plan for your DNA and body to succeed.

I was lucky enough to work with him in the last few months and the results have been stunning.

We deep dived into MY genetics on Jonny's top-rated podcast; My DNA Coach and discussed why it is important to figure out your DNA and start building the proper health processes for yourself.

Jonny operates an online community filled with DNA enthusiasts and leading the way for the NEW health revolution.

Find more episodes from Jay here: https://www.theinnerchangemaker.com

Apply for My DNA Coach's Academy by clicking here

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Finishing off this series is My DNA Coach member Shaun Latham.

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Continuing this series, is My DNA Coach member, Sarah Murphy.

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Continuing this series, is My DNA Coach member, Barry Doran.

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Continuing this series, is My DNA Coach member, Sarah Guptill.

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Continuing this series, is My DNA Coach member, Clas Ankarcrona.

Apply for My DNA Coach's Academy by clicking here

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To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Continuing this series, is My DNA Coach member, Amy Strong.

Apply for My DNA Coach's Academy by clicking here

Click here to watch Pat's testimonial 

To celebrate the 100th episode of the MY DNA COACH podcast, we are sharing the DNA stories of those who are part of the MY DNA COACH community. Kicking off this series for episode 100 is Pat McGuire.

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In this episode, Jonny talks to Dr. Stephan Guyenet, the author of The Hungry Brain.

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In this final episode of Jonny's three part series with Eric Trexler, the pair discusses Citrulline, Nitric Oxide and Arginine in regards to their relationship with sports performance. 

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In this second episode of three, Jonny Deacon and Eric Trexler discuss how caffeine can affect you.

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In this first episode of three, Jonny Deacon and Eric Trexler discuss how Creatine can affect your workouts, muscle gain, and mass.

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This week, we turn our attention to IL-6, a gene that appears in a number of our trait reports – it can affect the power-endurance response, recovery speed, injury risk, and omega-3 requirements.

The IL-6 gene can play a role in determining how much interleukin-6 (IL-6) you might produce, either at resting or as a response to exercise. IL-6 causes inflammation, and those with the C allele of this gene are likely to have higher levels of inflammation than those with the G allele. This can affect both recovery, injury risk, and how well you respond to power training. This latter point was reported in a study published in 2010, looking at different genotypes of this gene in elite Spanish power and endurance athletes. It was found that the G allele was more common in elite power athletes compared to the endurance athletes, allowing the researchers to conclude that it plays a role in response to power training. Similar results were found in a 2013 study comparing elite power athletes with nonathletes. Once again, the G allele was significantly more common in the power athletes compared to the non-athletes.

In terms of recovery, this gene can play in role in determining how much time you need between your hardest sessions. A study published in 2008  got a group of subjects to do some bicep curls to failure, focusing on lowering the weight as slowly as possible, in order to damage the muscle. They then measured markers of muscle damage found in the blood, such as creatine kinase (CK), and found that the CC genotype of IL-6 had the highest levels of CK, and those with the GG genotype had the lowest, indicating that GG genotypes recover the quickest.

Finally, we have IL-6 and its role in general health. Because IL-6 can drive inflammation, it has been implicated in a number of diseases that are inflammatory in nature, including coronary heart disease. A paper from 2001 showed that those with the C allele of this gene had an increased risk of coronary heart disease and hypertension compared to G allele carriers. If we know this, then we can recommend higher amounts of omega-3, which has anti-inflammatory effects within the body. If we see that you have a risk allele of IL-6 or TNF, another gene with inflammatory effects, DNAFit will recommend extra amounts of omega-3 above the recommended daily allowance of 1.6g per day; in this case, up to 3g of omega-3 per day.

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SOD2 is the gene that creates Manganese Superoxide Dismutase-2 (MnSOD2), an antioxidant found in the mitochondria – small “cells within our cells” which are where our body produces energy for both movement and everyday life. The enzyme helps to convert free radicals, which can cause damage to the mitochondria, into oxygen and hydrogen peroxide.This prevents the free radicals from causing too much damage, but hydrogen peroxide in and of itself can also damage the mitochondria. Our body then has to further break down this hydrogen peroxide to water, and two other enzymes help in this process, called catalase and glutathione peroxidase. A single nucleotide polymorphism (SNP) in the SOD2 gene can change the structure of the protein found in the MnSOD2 enzyme, which can make it more or less efficient. The more efficient this enzyme is, the better you are at reducing free radicals to hydrogen peroxide and water. Whilst this might sound good, it has a secondary effect of increasing the amount of hydrogen peroxide that will be present, which, as already mentioned, can be damaging. Because the other enzymes, catalase and glutathione peroxidase, are supported by antioxidants, low intakes of antioxidants will lead to an increase in hydrogen peroxide build up, which will damage the mitochondria. So, whilst having a more efficient MnSOD2 enzyme might sound good, if your overall antioxidant intake is low, it can actually increase risk over time.  

What we know from a number of different studies is that the C allele of SOD2 is associated with a more efficient MnSOD2 enzyme – so if antioxidant intake is high, this is good, but if it is low, this is not ideal. We see this from studies such as this one by Li and colleagues, published in 2005. In this study, they looked at 567 people who developed prostate cancer, and compared them to 764 people who didn’t. They compared SOD2 genotype between the groups, and also how many antioxidants each person consumed on a regular basis. What they found was that, when antioxidant intake was low, those with the CC genotype had a much higher risk of developing prostate cancer compared to the CT & TT genotypes – about 2.5 times higher. However, if antioxidant intake was high, their risk dropped, significantly, to around half that of those with the CT & TT genotypes. This is a really good example of how genes aren’t good or bad, just dependent on the situation; in this example, the CC genotype carries the risk if antioxidant intake is low, but is protective if antioxidant intake is high.

We take a food first approach, so if you see you have a raised need for antioxidants, we think it’s a good idea to get this from fruits and vegetables, as these foods are highest in these nutrients. The most common forms of antioxidants are vitamin A (found in carrots and sweet potato), vitamin C (found in broccoli, peppers and oranges), and vitamin E (found in almonds and sunflower seeds). There are also other antioxidant compounds, such as carotenoids (found in colourful fruits and vegetables) and polyphenols (found in teas, coffee, wine and chocolate – it’s not all bad news!). All of these nutrients are important, so for those of you with a raised need, we recommend eating a wide range of fruits and vegetables per day, along with different teas, coffee, and maybe a few squares of dark chocolate with a glass of wine in the evening – depending on your fat loss goals of course.

Slightly different format to normal, Ari Meisel and Nick Sonnenberg have invited Jonny Deacon on the Leverage Podcast to explore the DNA-wellness connection. 

Links from the show:

The Leverage Podcast

http://mydnacoach.com/

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Jonny talks with Ari Meisel, from Leverage, about Optimizing, Automating and Outsourcing every part of your life.

You can find more about Ari by visiting www.getleverage.com

Ari recently interviewed Jonny on the Leverage Podcast

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Jonny talks with Ari Meisel, from Leverage, about his battles with Chron's disease and how he has managed to treat the symptoms. 

You can find more about Ari by visiting www.getleverage.com

Ari recently interviewed Jonny on the Leverage Podcast

Apply for My DNA Coach's Academy by clicking here

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This week we turn our attention to a gene called ADRB2, which plays a role in response to exercise, VO2max trainability, and sensitivity to both fats and carbohydrates. When talking about ADRB2, we are actually interested in two single nucleotide polymorphisms (SNPs) found in the gene, given the imaginative and catchy names of Arg16Gly and Gln27Glu. This gene codes for something called the beta-2 adrenergic receptor, whose job it is to bind to adrenaline.

The small changes in this gene that we are interested in are therefore related to how sensitive our body can be to the effects of adrenaline. As such, changes in this gene can affect the heart, increasing heart rate, allowing more blood to be pumped around the body, transporting nutrients and oxygen to muscle; increasing the size of our bronchus and bronchioles (commonly known as the windpipe), allowing more oxygen to be taken in to the body; and increasing the breakdown for fat as use for a fuel during exercise. Due to these effects, different versions of ADRB2 have been associated with better response to endurance exercise, and also better improvements in VO2max.

One study that looked at this, for example, was published in 2007. The researchers compared a group of elite endurance athletes with a group of sedentary people. The elite athletes all had a VO2max of over 75ml/kg/min, whilst the sedentary people all had a VO2max of under 50ml/kg/min. After analysing the groups, it was found that those with the G allele of the Arg16Gly SNP were more likely to be in the sedentary group, whilst the A allele was over-represented in the elite athletes. Similar results have been found for the Gln27Glu SNP, with the G allele again associated with a lower VO2max. 

So that’s the response to exercise, but this gene also plays a role in carbohydrate sensitivity. A paper published in 2003 in The Journal of Nutrition found that G allele carriers of the Gln27Glu polymorphism were more sensitive to carbohydrates, such that with a high carbohydrate intake, those people had a much higher obesity risk. Other research suggests that this gene can affect how much weight people lose when on an energy-restricted diet.

Overall, then, the two SNPs within ADRB2 can have an impact on how well you respond to both training and carbohydrates and fats.

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Resources Mentioned:

• Craig Pickering - My DNA COACH PODCAST Episodes 1
  Andrew Steele - My DNA COACH PODCAST Episodes 2
  Nick Jones - My DNA COACH PODCAST Episodes 5&9
  MTHFR - My DNA COACH PODCAST Episodes 55&56
  Caffeine and perfomance - http://www.abstractsonline.com/Plan/ViewSession.aspx?sKey=df59babd-c2b7-4791-a9eb-414a1ad45bec&mKey=3eb8314a-ad3b-4c19-a614-2013255f7f19
  Caffeine and heart attack risk - https://www.ncbi.nlm.nih.gov/pubmed/16522833

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Jonny talks with Tim Paige of Leadpages and ConversionCast. Listen in as Jonny and Tim deep dive into what life is like as a podcaster and a voiceover artist, as well as find out what Tim's DNA results are and how his life has changed after finding his results. You will also hear some examples of Tim's voiceover work with UFC and Jimmy Kimmel! 

Find Tim's Leadpages Podcast Here: www.conversioncast.com

Need to Hire Tim for Voiceover Work?: www.makemyintro.com

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Continuing our focus on specific genes, this week we place FTO under the microscope. This gene plays a role in determining how well we deal with fats, especially saturated fats, but it is also implicated in obesity risk – as such, FTO is called the fat mass and obesity-associated gene.

We don’t necessarily know why this gene is linked to obesity and weight gain, especially with diets high in fat, although recent research appears to suggest that it could be due to differences in levels of certain hormones, particularly ghrelin, which stimulate appetite.

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In part 1 of this interview with Dr. Michael Breus, you heard about finding your Sleep Chronotype, the genetic links to sleep and much more. In part 2 of this interview, Jonny and Dr. Breus expand on what was discussed as well as delving into how to biohack your sleep.

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Below you can find Dr. Breus' book, The Power of Within, as well as the link to find out which Sleep Chronotype you have!

Dr. Michael Breus' Book, The Power of When

What's Your Chronotype? Find Out Here: http://thepowerofwhenquiz.com/

Apply for My DNA Coach's Academy by clicking here.

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In Part 1 of this 2 part interview with Dr. Michael Breus, you will learn about finding out your Sleep Chronotype, the genetic links to sleep and much more. 

Make sure you subscribe to hear Part 2 of this interview where Jonny and Dr. Breus discuss the Bio Hacks for better sleep.

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Below you can find Dr. Breus' book, The Power of Within, as well as the link to find out which Sleep Chronotype you have!

Dr. Michael Breus' Book, The Power of When

What's Your Chronotype? Find Out Here: http://thepowerofwhenquiz.com/

Apply for My DNA Coach's Academy by clicking here.

Leveraging cold stress on the body to improve your health

Jonny talks with Scott Livingston, a member of MY DNA COACH and owner of Chill - Whole Body Cryotherapy, who has seen incredible value in using Cryotherapy for both himself and his family.

WATCH JONNY & STEF DO CRYOTHERAPY HERE!

Cautionary Note & Disclaimer

It is prudent to consult a physician before beginning a new workout program, and this is no less true for activities like cold­ water immersion, winter swimming, or cryotherapy. This episode is for informational purposes only and not medical advice. Use this information at your own risk. Additionally, if you have coronary risk factors or other heart related risk factors, it is especially important that you consult a medical physician before attempting anything discussed in this episode, but, perhaps, especially before doing contrast therapy (going rapidly from very hot to very cold).

Helpful Resources:

A huge thank you to Ritual Cryotherapy in Melbourne 

Scott's new venture in the UK - Chill - Whole Body Cryotherapy

Research Links:

• https://link.springer.com/article/10.1007/s004210050065
• http://www.tandfonline.com/doi/full/10.1080/00365510701516350
• http://www.sciencedirect.com/science/article/pii/S2352396415300815
• https://www.ncbi.nlm.nih.gov/pubmed/1845768
• http://onlinelibrary.wiley.com/doi/10.1038/sj.bjp.0702179/full
• https://www.ncbi.nlm.nih.gov/pubmed/16870097
• https://www.ncbi.nlm.nih.gov/pubmed/16581306)
• https://www.ncbi.nlm.nih.gov/pubmed/26248682
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/
• https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/
• https://www.ncbi.nlm.nih.gov/pubmed/16825676
• https://www.ncbi.nlm.nih.gov/pubmed/12145022

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**Cautionary Note & Disclaimer** Please read this below re cold/hot exposures. 

Leveraging cold stress on the body to improve your health

The main area of focus for this episode is cold exposure in relation to Inflammation and Recovery which is a really hot topic for me at the moment where I’m looking at my genetic’s to guide rehabilitation protocols I’m currently facing with my ruptured calf. Although I’m getting physiotherapy which is going very well, One of the biggest challenges I have at the moment is having constant inflammation around my ankle every time I train. Let’s face it, it’s almost impossible to keep me inactive, and especially now that I’m working with an Olympic athlete to improve my olympic lifting, so reducing inflammation especially around my soleus and achilles tendon is a priority for me atm.

So what are some of the empirical benefits and mechanisms at play that short bursts of cold exposure. Both through cold showers and cold-­water immersion (plunge pools) and even as far as whole body cryotherapy and it’s effects on the brain, the immune system, body composition, your metabolism, exercise performance and recovery.

Tune in to learn more! 

Resources Mentioned:

https://link.springer.com/article/10.1007/s004210050065 http://www.tandfonline.com/doi/full/10.1080/00365510701516350 http://www.sciencedirect.com/science/article/pii/S2352396415300815 https://www.ncbi.nlm.nih.gov/pubmed/1845768 http://onlinelibrary.wiley.com/doi/10.1038/sj.bjp.0702179/full https://www.ncbi.nlm.nih.gov/pubmed/16870097 https://www.ncbi.nlm.nih.gov/pubmed/16581306) https://www.ncbi.nlm.nih.gov/pubmed/26248682 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023559/ https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0063678/ https://www.ncbi.nlm.nih.gov/pubmed/16825676 https://www.ncbi.nlm.nih.gov/pubmed/12145022

Cautionary Note & Disclaimer

It is prudent to consult a physician before beginning a new workout program, and this is no less true for activities like cold­water immersion, winter swimming, or cryotherapy. This episode is for informational purposes only and not medical advice. Use this information at your own risk. Additionally, if you have coronary risk factors or other heart related risk factors, it is especially important that you consult a medical physician before attempting anything discussed in this episode, but, perhaps, especially before doing contrast therapy (going rapidly from very hot to very cold).

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Time Stamped Show Notes:

• 0:41 – Jonny opens the show
• 0:53 – Jonny discusses how we often blame obesity on genetics, even if we don’t have proof
• 01:55 – Jonny discusses how our genes have an impact on how well we tolerate certain foods
• 02:33 – Jonny explains several studies about the FDO gene and its impact on how well we tolerate fat
• 06:14 – Jonny outlines how our genetics alone do not determine if we will be obese; environment plays a significant role as well.
• 08:22 – Jonny discusses several studies about the impacts of physical activity on obesity rates despite genetics
• 13:51 – Jonny concludes that your environment and habits play a much larger role in your risk for obesity than your genetics. However, people with a higher risk for obesity can use knowledge about their genetics to inform their exercise and diet routines to mitigate their risk for obesity as much as possible.
• 15:26 – Knowing your genetic risk can help you stay motivated with diet and exercise
• 17:25 – Jonny sums up the show
• 18:14 – Jonny closes the show

Resources Mentioned:

• http://ajcn.nutrition.org/content/early/2009/09/02/ajcn.2009.27958.abstract
• http://ajcn.nutrition.org/content/70/1/131s.short
• http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.504/full
• http://europepmc.org/abstract/med/17473765
• http://www.nature.com/ijo/journal/v35/n8/full/ijo2010263a.html
• https://www.ncbi.nlm.nih.gov/pubmed/22049296
• https://www.ncbi.nlm.nih.gov/pubmed/17434869
• https://bmcmedgenet.biomedcentral.com/articles/10.1186/1471-2350-11-107
• http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0060570
• https://www.ncbi.nlm.nih.gov/pubmed/17942823
• https://www.ncbi.nlm.nih.gov/pubmed/21186106
• https://www.ncbi.nlm.nih.gov/pubmed/17258958
• http://www.pnas.org/content/112/2/354.full
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2151062/
• http://www.nature.com/ijo/journal/v39/n9/full/ijo201578a.html 

It's not uncommon for people to search for external reasons as to why they have gained fat, or why they struggle to lose fat. Some of the reasons given for this include “I just have a weak spot for chocolate”, or “I’m big boned”. When I’m delivering the My DNA Coach education programme to personal trainers and nutritionists, I ask if people believe there is a gene, or genes, which cause obesity. A fair percentage of people on these courses say that there is.

But is this true?

We do know that our genes can affect how we respond to foods. Some genes make us more sensitive to certain macronutrients, and others can increase our requirements for certain micronutrients. Some genes, like the LCT gene, have an effect on how well we can produce lactase, and therefore determine how well we can handle dairy products. A group of HLA genes, which are part of the bodies auto-immune system, can impact our risk of coeliac disease, which in turn is a factor in determining whether to follow a gluten free diet.

With regards to gaining fat through foods, one of the most well studied genes is the FTO gene. By itself, this gene has been shown to have an effect on how well we tolerate fat in our diet, especially saturated fat. Two studies by Emily Sonestedt illustrate this really nicely. The first, from 2009  looked at the effects of the FTO gene in 4839 men and women born in Malmo, Sweden, from 1923 to 1950. The researchers asked the subjects questions about their dietary intake and leisure time physical activity. Finally, the subjects were weighed and had their height measured, and from there their BMI was calculated (lets not get side-tracked by arguing about BMI; suffice to say that as cheap, easy measure it is fine for the general population, fine to use in studies but probably not alright for individuals with high muscle mass. What the researchers found was interesting; FTO appeared to interact with macronutrient composition of the diet to have an effect on BMI. Those people with the AA genotype of FTO had an odd ratio (OR) of 2.47 of being obese on a high fat diet compared to the TT genotype. On a low fat diet, this OR had reduced to 1.29 compared to the TT genotype. To put this into terms of BMI, on a high fat diet, the AA genotypes mean BMI was 26.3, and the TT genotypes mean was 25.3. This was statistically significant, and translates into roughly 3.25kg for someone who is 1.8m tall.

The second study from this research group was published in 2011, and again found that fat intake interacted with FTO genotype to have an impact on body fat percentage. When shown as a graph, the results looked like so:

In this graph, we can see the trends quite nicely; again those with the TT genotype don’t see an increase in body fat with a concurrent increase in fat intake; those with the AA genotype do. In the highest quintile of fat intake, those with the AA genotype had a body fat almost one percentage point higher than those with the TT genotype. Similar results were found by another research group, headed by Corella, in 2011, but this time looking especially at saturated fat.

So, we know that the FTO gene can impact how well we tolerate fat, especially saturated fat. The FTO gene is also associated with obesity; a 2007 study led by Tim Frayling found that AA allele carriers weighed an average of 3kg more than TT genotypes, and were 1.67 times more likely to be obese. Similar results were reported in a group of Chinese teenagers.

On the surface then, it appears that there is an association between the FTO A allele and an increased risk of obesity. What we need to know is whether this is deterministic or not – i.e. if I have the FTO AA genotype, or even just the A allele, will I be obese? To answer this question, we need to understand a little bit about genetics. We all have our genes, which remain static over time, from the moment we are conceived until when we die (and, in fact, even after we die). These genes represent our potential, or what we can be. Lets hypothetically say that Usain Bolt has an identical twin – when they are born they both have exactly the same genes, which means they both have exactly the same chance of becoming the fastest man ever. However, Usain Bolt’s twin brother is tragically and rather dramatically separated from his family at birth, and adopted by another family living in rural China. Usain and his brother now have very different environments. Growing up, Usain has access to an athletics track and a coach, and is able to do meaningful training. He has some success, and is signs a big sponsorship deal aged 15, giving him the chance to afford the best support required. His brother, in contrast, is working 14 hour days in rice fields. His nearest track is 1200 miles away, and so he never gets chance to train. Even though he has the genetic capabilities to be successful, his environment is not allowing him to capitalise on these genes. Both these twin brothers’ genes are interacting with their environment to create their phenotype, or outcome. For Usain Bolt, this gene and environment interaction creates the fastest person ever to walk this planet; for his brother it doesn’t.

All this goes to show that the environment plays a massive role in determining how likely we are to be obese, and so we might start to think that the FTO gene does not cause us to be obese. Is this the case?

Well, lets take a group of elite athletes and find out. Elite athletes generally aren’t overweight, and they almost certainly aren’t obese (in terms of body fat, not BMI). If the FTO AA gene was deterministic in causing obesity, then we would expect it to be much less common in our group of elite athletes. According to a 2013 study, this isn’t the case at all. Comparing 551 athletes (57% of which had competed internationally) to 1416 controls, Eynon and his colleagues found that there was no real difference in FTO genotype frequencies between the groups; roughly 16% of control subjects had the AA risk genotype, and about 15.5% of athletes did. Elite athletes are generally very active, and so it appears that these high activity levels are potentially mitigating any risk that may be associated with the FTO AA genotype.

Examining the effects of physical activity further, Andreasen et al. (2008) looked at the FTO genotype of 17,508 Danes. They found, once again, that those with the AA genotype of FTO were more likely to be obese than those with the TT genotype, replicating earlier studies. However, they also measured the effect of physical activity on this risk. When looking at sedentary individuals, the BMI of AA genotypes compared to TT genotypes was on average 1.95kg/m2 higher – the equivalent of 6.3kg for someone 1.8m tall. However, once these individuals started to be active, this difference dropped; in moderately active individuals, AA genotypes only had a BMI of 0.69kg/m2 higher, and in highly active individuals this dropped further to 0.47 kg/m2 (equivalent to 1.5kg in a 1.8m tall person). Yes, the risk is still there, but physical activity greatly reduces that risk.

There are other environmental factors that can mitigate or increase any risk associated with the FTO gene, such as level of education. In this study the researchers found that, as expected, the A allele was associated with an increase in BMI. What they then did is find out the education level of the subjects, and split them into two groups; those that were university educated, and those that weren’t. Doing this showed that the FTO A allele carried no risk of obesity in university educated subjects; i.e. in those that went to university, there was no difference in BMI between AA genotypes and TT genotypes. This was not the case in non-university educated individuals, with AA genotypes having an average BMI 2 kg/m2 higher than TT individuals. So what does this mean in real terms? Should everyone go to university in order to reduce obesity? Well, no, not really. This is a good example of a confounding variable. Research generally indicates that those who are educated to a higher level usually have healthier lifestyles. This might be down to something they have learned during the education process. It might be that they are generally from a higher socio-economic background, which means they can afford gym memberships and higher quality food. It could be down to a whole number of different reasons. But it does show the importance of environment in creating the phenotype, or outcome, for individuals.

Another example of how environment can impact the effects of the FTO gene is this one, which examined the impact of year of birth on the FTO/BMI interaction. What they found is that in individuals born before 1942, the association of the FTO gene and BMI were greatly reduced. For example, in a group of individuals aged 45-50, for those born before 1942 the difference in BMI between AA and TT genotypes was about 0.5 kg/m2. However, in those born after 1942, the difference was almost 2kg/m2. Again, this doesn’t mean that we should travel back in time when we want to have kids; the FTO gene is still the same and humans haven’t evolved - but it does point to the possibility that after 1942 we have been living in a more obesity-promoting environment. We likely consume more calories and are less active in the post-World War II years than we were pre-War, and this in turn affects our obesity risk.

So what does all this mean then? It means that if you have a risk allele of the FTO gene (A), you are not destined to be obese. Similarly, if you have the TT genotype, and therefore carry no risk alleles, it doesn’t mean that you won’t be obese. Your environment is what causes you to become obese. You can, however, reduce your risks. As we saw earlier in this article, research indicates that carriers of the A allele of FTO are more likely to be obese with high intakes of saturated fat, and that this risk decreases with lower intakes of saturated fat. It seems very logical, therefore, for A allele carrier to potentially limit their saturated fat intake to a greater extent than TT genotypes. It may well also be a powerful tool for behavioural change. Everyone knows that they should be more active, but they don’t always think the rules apply to them. Perhaps, by showing someone that they have an increased risk of obesity due to the FTO gene, they might take more ownership over their activity or dietary habits.

We are facing an obesity crisis within the developed world, and understanding an individuals genotype, not just for the FTO gene but a whole host of other genes, might play a role in combating that. We know that diet motivation is fragile, with early failures potentially causing drop out, and so increasing early success is really important. Research seems to show that genetically matched diets improve outcomes, in terms of weight loss and adherence - showing that a one-size fits all approach to our nutrition is potentially flawed. Research is also starting to look at the effect these obesity-related genes might have on exercise. A research paper from the end of last year found that in a group of overweight women, those with a high genetic risk score for obesity didn’t respond as well to a resistance training intervention as those with a low genetic risk score. Hopefully, further research will be able to example whether aerobic exercise offsets this (the paper only looked at resistance training). The researchers also did not control for calories, so it could be that those with a higher genetic risk score were eating more food – but it’s a start towards getting some answers.

To sum up, our genes can increase or reduce our risk of developing obesity, but they don’t directly cause it. Instead, our environment plays a crucial role, particularly in the form of macronutrient composition of the diet and activity levels. With specific regards to the FTO gene, the AA genotype is associated with an increased risk of obesity, but this risk can be reduced, and possibly eliminated, through exercise and dietary choices - such as reducing fat intake.

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The next gene to be put under our spotlight is CRP. This gene affects both the aerobic trainability and recovery aspects of our report, as well as playing a role in the our Peak Performance algorithm. Small changes within this gene cause changes in the amount of CRP we would expect each person to have, both at baseline and following exercise. CRP stands for C-Reactive Protein, which is a marker for inflammation. The greater the amount of CRP a person has, typically the more inflammation they have. Research indicates that higher amounts of CRP are associated with lower levels of aerobic fitness (as measured by VO2max). Research typically shows that G allele carriers of the CRP SNP we are interested in will typically have higher levels of CRP both at baseline and after exercise, which could affect how much they will improve following aerobic endurance based training – typically we would expect smaller improvements in these people. The opposite is also true; A allele carriers of CRP will be more likely to see greater improvements in aerobic capacity, and better improvements from endurance training than G allele carriers. 

CRP is also released after exercise, and again G allele carriers are likely to have a higher amount of CRP following exercise. This causes a greater amount of inflammation, which in turn means it can take longer for recovery to occur. Because of this, we will class people with at least one G allele as having a slower recovery speed than AA genotypes. The good news is that small changes in our diet can have a really positive effect on lowering CRP levels and improving recovery. A 2003 study looked at the effect of a supplement containing omega-3, vitamin E and polyphenols (nutrients found in fruits and vegetables) on CRP release following exercise. What the researchers found is the less CRP was released following exercise when the supplement was taken, and this helped recovery; those taking the supplement saw shorter recovery times. So, if we know you’re likely to have higher levels of CRP following exercise, we would recommend that you consume higher amount of antioxidants through fruits and vegetables, as well as fish oils, in order to improve your recovery speed.

In summary, a polymorphism within the CRP gene can affect how well you recover from exercise, as well as affecting improvements from exercise.

CRP genotype

Power-Endurance / VO2max

Recovery Speed

AA 4:35

Associated with lower levels of CRP, which in turn is associated with a better VO2max response to training

Associated with lower levels of inflammation after hard training sessions, leading to quicker recovery times.

AG 4:56

Intermediate CRP levels, and some benefits in VO2max response to training.

May experience moderately increased levels of inflammation following strenuous exercise. A longer rest period may be required between training sessions when compared to AA genotypes.

GG 5:24

Associated with higher levels of CRP, and therefore inflammation, following exercise. In turn, this is associated with a lower VO2max response to exercise.

May experience higher levels of inflammation after strenuous exercise. A longer rest period between training sessions may be required compared to A allele carriers.

Time Stamped Show Notes:

• 0:41 – Jonny opens the show
• 1:07 – Jonny introduces CRP gene and its impact on aerobic trainability and recovery
• 2:33 – Jonny discusses how CRP impact inflammation and recovery from strenuous exercise
• 3:03 – Jonny gives suggestions on how a person can change their diet in relation to their CRP gene to aid in recovery
• 4:15 – Jonny explains how a polymorphism in the CRP gene affects recovery time
• 5:56 – Jonny explains why knowing about your CRP gene is important and how you can incorporate this knowledge to optimize your training.
• 7:33 – Jonny closes the show 

Resources Mentioned:

• http://jap.physiology.org/content/jap/early/2006/12/14/japplphysiol.01028.2006.full.pdf
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2643022/
• https://www.ncbi.nlm.nih.gov/pubmed/16546475
• https://www.ncbi.nlm.nih.gov/pubmed/14652498

STRESS RESPONSE & GENETICS

We all get stressed out once in awhile but not everyone responds to pressure in the same way. Our lives, upbringing and experiences can all have an impact but research has shown that certain genes can make us more sensitive to life’s stresses and strains.

Fight or flight

When we experience a shock or sense a threat, the body responds with a primitive reflex. Chemicals are released that are designed to help us to survive. These catecholamines (adrenaline, noradrenaline and dopamine) boost the heart rate, raise the blood pressure and improve respiratory function to help us fight harder and run faster. They also work to sharpen our vision, speed up our impulses and make us super-sensitive to any perceived threat.

As cavemen, whether we stayed to fight or ran to hide, the stress hormones would have been safely metabolized. In the modern world, with tension caused by traffic jams or computer failure, the body can be alerted to danger with no way of expending the pent up energy and aggression.

The genetic difference

For many individuals stress can be good, sharpening their focus and driving them to perform better. But other people just fall apart under the pressure. How can the same level of stress elicit such different physical, psychological and emotional responses?

The answer is down to genetics. We all have differing capabilities of breaking down and getting rid of dopamine, adrenaline and noradrenaline. This system is controlled by the COMT gene, which regulates the body’s metabolism and detoxification of these chemical transmitters.  Some of us have COMT genes that clear the brain of dopamine rapidly and efficiently and others have a slower and more steady response.

Slow COMT genes

When people with slow COMT genes become overly stressed their bodies are unable to get rid of the catecholamines quickly enough. Dopamine can build up in the brain’s frontal lobe.  This overload may cause the classic stress symptoms of anxiety, worry, panic attacks and insomnia. In severe cases it is thought to be associated with mental health problems including obsessive-compulsive disorder and schizophrenia.

Fast COMT genes

Individuals with fast acting COMT genes were able to clear the brain of stress chemicals quickly and efficiently and were shown in tests to be more adept at performing well and coping with pressure. However in low stress situations, the lack of stimulation meant that they could fail to get work done effectively.

What does this mean?

This can seem depressing if genetic testing shows that you have a slow COMT gene. But the good news is that you can alter the impact your genes have on your body.

Research conducted in Taiwan suggests that those with slow COMT genes performed significantly better than those with fast genes in cognitive tests. When they weren’t in very stressful situations they had bright, alert minds and better memories. So by learning to deal with stress, exercising regularly, reflecting positively on past successes you can start to see potential threats as challenges and cope better with the pressures of life.

Cortisol

Cortisol is a steroid hormone that is released into the bloodstream by the adrenal glands in a natural rhythm with our body’s sleep cycle. It peaks in the early morning helping us bounce out of bed and gradually falls, reaching a trough at 3 or 4 am when we should be soundly asleep.

What does it do?

Cortisol has a vital job as one of the body’s stress hormones, released as part of the fight-or-flight reflex. It shuts down less critical functions like reproduction and immunity to focus on fighting the immediate physical threat and breaks down tissue to provide the energy necessary.

The functions of cortisol are supposed to be immediate and short lived, enough to see off any physical challenge. This was great for cavemen fighting sabre-toothed tigers -but less ideal in modern lives when stress can be psychological and constant.

The good stuff:

Cortisol has a vital physiological role. By raising plasma glucose levels at times of stress, cortisol provides the body with the energy it needs to face bodily attacks from injury, illness or infection. It has potent anti-inflammatory effects easing irritation and pain.

The bad stuff:

Too much cortisol for too long can have serious, negative effects. The tissue breakdown, reduced protein synthesis and conversion of protein to glucose can decrease musculature and increase abdominal fat, not an ideal result! It also suppresses levels of growth hormone and sex hormones, which can reduce libido and fertility. It lessens glucose usage and increases blood levels potentially predisposing to diabetes and its effects on calcium can increase osteoporosis.

So it is clear that moderating cortisol levels is important for the maintenance of our health and wellbeing.

 Exercise and Cortisol

Exercise is perceived by the body as a form of stress and stimulates the release of cortisol. In general, the more your fitness improves the better the body becomes at dealing with physical stress. This means that less cortisol will be released during exercise and also in response to emotional or psychological stresses.

However, research shows that the time and intensity of exercise can affect the level of cortisol release. When it comes to exercise, more may not be better. Training for more than 60 minutes, even at a low intensity will burn up the body’s glycogen stores and stimulate cortisol release. A study confirmed that long-term cortisol exposure was significantly higher in endurance athletes.

Short high intensity exercise such as sprints, HITT or weight training cause less of an increase in plasma cortisol concentrations. However, the levels tend to surge if rest periods are short and work levels are high. This is particularly significant if exercising when starved or nutritionally depleted and was also increased by training in the early morning when cortisol levels are naturally higher and the response to exercise can be more.

What can we do?

 It is possible to enjoy the undeniable benefits of exercise while minimising the impact on cortisol concentrations:

• Don’t overdo it. Take regular breaks from intense training and listen to your body.
• Leave intense sessions to later in the day, when cortisol levels are lower.
• Eat right to fuel your body and make sure you consume carbohydrates and protein after exercise to decrease the cortisol response.
• Consider adaptogens to improve your body’s response to stress.
• Check out our stressbusting article (coming on Friday!) for ways to cope with life’s stresses and strains.

We all have to face life’s stresses and strains. How we cope with these is affected by our genes, our experiences and our upbringing. The good news is that you can learn to deal with stress and stay healthy and happy no matter what your genetic make up.

Work it out

Exercise is the best stress-buster there is, acting in a number of different ways to protect our bodies and minds from the negative impact of stress:

Sport can provide a time of release from the tensions of the day, the focus needed can be a welcome distraction from work or home problems and a time to heal.

Research shows that physical fitness also appears to protect us against stress and stress-related chronic diseases. Exercise can dissipate the biochemical and physical changes caused by the release of stress hormones. This can decrease the blood pressure and ease muscular tension. Activity can also stimulate the release of feel-good hormones, endorphins, which decrease pain, give a sense of wellbeing and help us get the sleep we need.

Finally exercise appears to improve the brain’s ability to adapt to changes throughout life, which can improve mood and cognitive function.

In periods of tension, those who exercised less frequently reported over a third more stress symptoms than those who exercised regularly.

Eat right

When we’re stressed it’s easy to reach for the food we crave instead of the nutrition we need. But sugar, caffeine and fast-food highs disappear quickly, leaving our blood sugars, mood and resilience to stress low. Choose complex slow release carbs, plenty of fruit and leafy green vegetables and healthy fats from fish, avocado and nuts to nourish your body.

 Rest and relax

Take time to rest and switch off, you will return to your work with renewed vigour. Effective relaxation techniques include deep abdominal breathing, focusing on a soothing word and calming exercise options like yoga and tai chi.

 Mindfulness meditation

Scientific studies suggest that mindfulness meditation can help ease psychological stress. It is a simple form of meditation in which you focus your full attention on your breathing following the air in and out, this allows you to dispassionately observe any negative thoughts and eventually let them go. Find out more here.

Don’t rely on substances

When you’re under pressure it can be tempting to rely on coffee, cigarettes or booze to keep going. But caffeine and nicotine are stimulants that can actually increase the stress response and leave you feeling anxious and twitchy. Alcohol may seem to soothe but it is a depressant, which may leave you crying into your beer glass, so drink in moderation only. Eating a healthy balanced diet, exercising regularly and getting sufficient sleep will keep your body fit enough to cope with the problems that life throws at it.

Practical Stress-busting

It’s impossible to get rid of all the stresses in your life but you can make changes to decrease the pressures you face so that they’re easier to deal with:

Manage your time: It’s easy to waste time doing easy, unimportant tasks or engaging in social media. Write a list and prioritize the vital jobs, procrastination only ramps up the stress levels.

Know your triggers

Think about what stresses you out and control its impact. If being late or traffic jams send your blood pressure soaring, leave earlier so that you have time to spare.

Learn to say no

Overloading yourself with commitments at home, work or play can increase tension. Learn to delegate and have the confidence to say no to tasks when you need to.

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Time Stamped Show Notes

• 0:43 – Listeners are being invited to apply to MyDNA Academy
• 01:05 – Jonny opens the show
• 02:16 – Jonny discusses body’s natural “fight or flight” stress response
• 03:15 – Jonny begins discussion on how genetics plays a part in whether a person responds appropriately to stress or collapses under the pressure
• 03:44 – COMT gene determines how quickly dopamine is removed from the system
  • 04:01 – Effect of slow COMT genes
  • 04:25 – Effect of fast COMT genes
• 04:59 – A Taiwanese study shows that you can alter the effects your genetics have on your stress response
• 05:28 – Jonny discusses cortisol and its impacts on the body
  • 06:21 – positive effects
  • 06:40 – negative effects
• 07:25 – Jonny discusses the relationship between exercise and cortisol levels
• 08:44 – Jonny gives practical tips for training while minimizing the effects of cortisol on the body
• 09:40 – Jonny discusses ways to deal with stress
  • 10:00 – exercise
  • 10:57 – eat right
  • 11:25 – take time to rest
  • 11:59 – practice mindfulness meditation
  • 12:54 – avoid coffee, cigarettes, and alcohol
  • 13:30 – manage your time appropriately
  • 14:34 – know when to say no to commitments
• 16:01 – Jonny challenges us to pick a few ways we can reduce stress and give them a try in our lives
• 16:42 – Stress is always going to be with us, but the meaning you attach to that stress can change everything

Resources Mentioned:

• http://en.ntnu.edu.tw/news-show.php?id=11842
• https://www.ncbi.nlm.nih.gov/pubmed/18787373
• https://www.ncbi.nlm.nih.gov/pubmed/21944954
• https://academic.oup.com/jcem/article-lookup/doi/10.1210/jcem.86.6.7566
• http://rsfs.royalsocietypublishing.org/content/4/5/20140040
• http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754

My DNA Coach, Jonny Deacon, kicks off a new personal journey to uncover the truth of supplements, starting with an opening discussion to revisit over the coming month about where supplements should be used in achieving optimal health, and if so asks which ones work and which should be left on the shop shelf. 

Studies & Resources mentioned in the show:

http://www.sciencedirect.com/science/article/pii/S0891584916000307

https://examine.com/supplements/caffeine/

https://authoritynutrition.com/caffeine-and-exercise/

http://pharmrev.aspetjournals.org/content/53/2/161.long#title5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/14561278.pdf

http://bit.ly/2kaqHnN

http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-51

http://www.sciencedirect.com/science/article/pii/S0891584916000307

http://bit.ly/2jlJZ4Y

http://bit.ly/2kagTtW

http://robertsontrainingsystems.com/blog/5-supplements-not-worth-taking/

http://link.springer.com/article/10.1007/s00726-014-1677-3

http://www.livestrong.com/slideshow/550744-the-20-most-overrated-supplements/

http://www.fitdadnation.com/the-dark-side-of-taking-pre-workout-supplements/

http://www.testosteroneboostersreview.com/guides/possible-side-effects-of-testosterone-boosters/

Join Our Beta Program Community - Here!

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GDF-5 is a gene which encodes for a protein called Growth Differentiation Factor-5. Whilst the specific role of this protein is currently unknown, we do know that a SNP contained within the gene is associated with an increased injury risk, especially with regards to tendons, ligaments, and bone.

Time Stamped Show Notes:

• 0:41 – Jonny opens the show
• 1:14 – Jonny introduces today’s gene – GDF-5.
• 1:17 – GDF-5 is a gene that encodes for a protein called Growth Differentiation Factor 5. A SNP contained within the gene is associated with an increased injury risk, especially for tendons, ligaments, and bones.
• 1:35 – A 2010 study looked at people with Achilles tendon injuries. They found that the people with this injury had an overrepresentation of the TT genotype of GDF 5.
  • 2:04 – Researchers concluded that those with the TT genotype were twice as likely to develop Achilles tendinopathy than C allele carriers.
• 2:35 – GDF-5 also plays a role in bone health.
• 2:44 – In a 2009 study, researchers studied over 6000 people to see if there was any connection between their GDF-5 genotypes and their risk of developing osteoarthritis.
  • 3:03 – The study found that in elderly women, those with the CC genotype had a 40% less chance of developing osteoarthritis in their hands and a 30% less chance of developing it in their knees.
  • 3:18 – The study also found they had a 29% less chance of suffering from a fracture.
  • 3:26 – From this, they concluded that those with the CC genotype were protected against osteoarthritis and fracture risk.
• 3:32 – If you have a T allele, you potentially have a higher risk for tendon and bone injury.
• 3:44 – If you are aware of this risk then you can protect against it. This is what we teach at My DNA Coach.
• 3:57 – We can help by focusing on injury prevention techniques like massage and eccentric loading exercises.
• 4:14 – Regular exercise plays a factor in bone health which can help motivate those at risk of bone injury, like the elderly. We also encourage these individuals to consume more nutrients that have been shown to improve bone health.
• 4:38 – We give recommendations based on genotypes.
• 5:02 – Those with the C allele have no increased risk of developing tendinopathy or osteoarthritis.
• 5:505 – Those with the CT genotype have a moderate increased risk and should undertake prehabilitation exercises and take nutritional supports for bone health.
• 5:22 – Those with the TT version have an increased risk and should also take the preventative measures discussed earlier.
• 5:39 – This is weighted in a much bigger way through our algorithm so we can develop a more individualized approach rather than a “one size fits all”.
• 6:15 – Understanding your genetics is important, but knowledge isn’t power – execution is power. You have to be able to act on the information.
• 6:22 – The first step should be to do a DNA test so you can know your specific gene types.
• 6: 30 – However, be cautious about picking the right tester. Find one with an algorithm that weights the genes properly and follows strict clinical guidelines.
• 6:55 – We look after our clients in a way unlike anyone else. We look at your genetics and implement a strategy using this information.
• 7:14 – We look at GDF 5, as well as other genes that play into injury risk, and recommend ways to prevent injuries.
• 7:36 – This series is shedding light on what’s missing in the health and fitness industry.
• 7:56 – Jonny closes the show.

Resources Mentioned:

• https://www.ncbi.nlm.nih.gov/pubmed/20360039
• https://www.ncbi.nlm.nih.gov/pubmed/19029166

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The gene that we are going to be taking a closer look at this week is TCF7L2. This gene creates a protein called transcription factor 7-like 2, which in turn binds to other genes to alter their expression. It has been shown through research to have an impact on how well you tolerate carbohydrates, and how well you tolerate saturated fat, which is how we report on it in the My DNA Coach reports.

With regards to carbohydrates sensitivity, the TCF7L2 gene appears to play a role in the development of type-II diabetes, potentially through impairment on insulin sensitivity. Many studies have reported this association, including one by Cornelis et al., published in 2009. In this study, the researchers recruited just over 3,000 nurses from a much larger longitudinal study taking place in the USA, called the Nurses Health Study (NHS). Of these 3000 subjects, 1140 had developed type-II diabetes, and the rest had not. As part of the NHS, which started in 1976 and recruited 121,700 female nurses, everyone involved was sent questionnaires every two years. These questionnaires often asked questions about food intake, and what the typical dietary habits of the nurses was like. From this, it was possible to find out not only how much fat, carbohydrate, and protein was typically consumed by these nurses, but also the type of each; of special interest to us in this case in the type of carbohydrate consumed – low Glycaemic Index (GI) or high GI. This allowed the researchers to see if there was an association with type of carbohydrates and the development of type-II diabetes, but also to see if this associated was enhanced or reduced by differences in the TCF7L2 gene.

So what did they find? Firstly, a high-GI diet was found to be slightly more likely to cause the development of type-II diabetes than a low carbohydrate diet, which goes along with what we already know. However, when looking at TF7L2 genotype, this effect was much larger. Those nurses with two copies of the risk allele and following a diet with a high glycaemic index were 2.7 times more likely to develop type-II diabetes than those with no risk alleles. With a low-GI diet, this risk was significantly reduced. It makes sense, therefore, that those carrying a risk allele of TCF7L2 should consume a diet with an overall low GI, prioritising carbohydrates from fibrous vegetables over simple sugars and refined carbohydrates. Other studies have shown that high saturated fat intake along with having at least one T allele increases the risk of having a reduction in insulin sensitivity.

The effects of TCF7L2 can be summarised as so:

TCF7L2 Genotype

Effect on Carbohydrate / Saturated Fat Sensitivity

Dietary Modification

CC

No increased sensitivity to refined carbohydrates or saturated fat

Follow standard guidelines

CT

Moderately increased sensitivity to both refined carbohydrates and saturated fats

Aim to get carbohydrates primarily from fibrous sources, such as vegetables, and limit saturated fat slightly.

TT

Associated with a significantly increased sensitivity to refined carbohydrates and saturated fat

Prioritise fibrous carbohydrates and limit refined carbohydrates. Consume lower amounts of saturated fats.

Time Stamped Show Notes:

• 0:57 – The gene we will be taking a closer look at this week is TCFL72.
• 1:00 – This gene creates a protein called transcription factor 7-like 2 which has an impact on how well you tolerate carbohydrates and saturated fat.
• 1:23 – The TCFL72 gene appears to play a role in the development of Type II diabetes,  potentially through the impairment of insulin sensitivity.
• 1:32 – There have been several studies about this.
• 1:34 – 2009 study of 3000 nurses – Nurses Health Study
  • 1:45 – This study allowed researchers to see if there was a connection between the types of carbohydrates consumed (low vs high GI) and Type II diabetes and if this was enhanced or reduced by differences in the TCFL72 gene.
  • 2:57 – A high GI diet is slightly more likely to cause the development of Type II diabetes than a low GI diet.
  • 3:08 - This risk of developing Type II diabetes is 2.7 times higher in those with two risk alleles than those with no risk alleles.
  • 3:32 – This risk significantly reduced by consuming a low GI diet.
  • 3:36 – Therefore, those with risk alleles should consume a low GI diet, prioritizing carbohydrates from vegetables over those from simple sugars.
• 3:51 – Other studies have shown that high saturated fat intake along with having at least one T allele increases the risk of having a reduction in insulin sensitivity.
• 4:05 - The effects of TCF7L2 can be summarised as so:
  • 4:18 – CC – no increase in sensitivity – You should follow standard dietary guidelines.
  • 4:29 – CT – moderate increase in sensitivity - Aim to get carbohydrates primarily from fibrous sources, such as vegetables, and limit saturated fat slightly.
  • 4:45: TT – significant increase in sensitivity - Prioritise fibrous carbohydrates and limit refined carbohydrates. Consume lower amounts of saturated fats.
• 5:05 – We take all this information from your report and combine it with our unique curriculum process
• 5:27 – In this case, knowledge alone isn’t power – execution is power.
• 5:36 – You must have a system in place to help you implement what you learn from your genetics report.
• 6:03 – Jonny closes the episode.

Resources Mentioned:

• https://www.ncbi.nlm.nih.gov/pubmed/19211816
• https://www.ncbi.nlm.nih.gov/pubmed/21543200

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This week we are going to be looking at a gene that affects how well we can tolerate lactose. Roughly 65% of the world’s population lose the ability to digest lactose, the sugar found in milk, after weaning. From an evolutionary perspective, this makes sense – humans typically need to digest milk when they are babies because their main source of nutrition is breast milk; however, once the child has stopped breast feeding, historically there was no need for them to continue to digest lactose, because milk wasn’t readily available. However, as humans migrated out of Africa into Asia, and eventually into Europe, a small polymorphism occurred which enabled some of them to continue to digest lactose into adulthood. This was useful because it now meant that instead of killing their animals for meat, they could consume their milk, thus creating a renewable source of nutrition. This, in turn, allowed humans to migrate even longer distances, spreading into Northern Europe. Today, between 85-95% of Britons are lactose tolerant, compared with around 60-75% of Southern Europeans. The number of lactose tolerant individuals gets smaller as we move into Asia and Africa; in some places 100% of the population are lactose intolerant.

Lactose intolerance occurs when the body is unable to digest lactose, the sugar found in milk. Instead of being absorbed through the small intestine, the undigested lactose travels to the colon, where bacteria begin to break it down via fermentation. This process creates a lot of gas, which leads to the symptoms associated with lactose intolerance – bloating, stomach cramps, excessive gas, and diarrhoea. The main cause of lactose intolerance is called primary lactose intolerance; this is where the body doesn’t produce lactase, the enzyme that breaks down lactose. This is genetic, and determined by the LCT SNP C/T(-13910.

The LCT SNP has two alleles, C & T; the T allele is what gives people the ability to continue to produce lactase, the enzyme which digests lactose, into adulthood. The table below summarises the different genotypes:

LCT Genotype

Effect on Lactose Tolerance

Dietary Recommendations

CC

Likely lactose intolerant

Should likely avoid milk-based products, at least in high amounts.

CT/TT

Lactose tolerant

Should be fine to consume milk and milk products.

In summary then, if you have a T allele, you have the ability to produce lactase, which means you should be able to tolerate milk products. Those without a T allele will likely have lost the ability to produce lactase, and as such will be unlikely to tolerate milk products. However, it’s worth pointing out that having at least one T allele doesn’t guarantee that you can tolerate milk products; this is because some people might have something called secondary lactose intolerance, which is not genetic, and is instead often caused by a bacterial infection, virus, or stomach injury/disease (such as coeliac disease). It’s also possible to be lactose tolerant, but have a cow’s milk protein allergy – although this affects less than 1% of people. The flipside of this is that even people with lactose intolerance can often consume small amounts of lactose without any symptoms. Nevertheless, knowing and understanding your LCT genotype can be important when it comes to seeing which foods you can tolerate, and explaining why you might experience certain symptoms with milk products.

Join Our Beta Program Community - Here! 

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In today’s episode, Jonny interviews James Schramko. James has made an impact on Jonny in the way he conducts his business and has waited for this milestone in his podcast to coincide with this interview. James and Jonny talk about the holistic, essentialist and simple approach they do in their business and in life. James shares valuable insight about focusing on health and how Jonny has helped him how to take better care of himself.

Time Stamped Show Notes:

• 01:36 – Welcome to today’s episode
• 01:50 – The podcast has reached 10,000 organic downloads
• 02:16 – Jonny shares how he wanted to interview today’s guest for a long time, but waited for the right time
• 03:26 – Jonny learned about his guest while on a flight to Scotland; the guy caught his attention because of his focus on community and challenging everything
• 04:15 – Jonny welcomes James Schramko
• 04:36 – Jonny considers Dan Sullivan and James as the best coaches
• 04:56 – James’ last job was about a decade ago
• 05:17 – James wanted to have his own business, so he learned how to build his own website and figured out what to sell online
• 05:46 – James eventually created a community of people who he has coached in building their business
• 06:24 – James looks at business holistically and found his place in the market
• 06:48 – James’ life is designed around the things that make him happy – relationships, health and being a good example to his children
• 07:21 – Jonny shares how he is affected by James’ essentialism
• 08:15 – James’ productivity results from being a parent of 4 kids
• 09:18 – While working at BMW, James sold more than all the people in the dealership combined
• 10:01 – James was fascinated by the Pareto Principle or The 80/20 Principle by Richard Koch
• 10:18 – “You can actually design a life that other people do not believe or understand”
• 11:02 – The Low Pressure Situation – no debt, no obligations, no compromise
• 12:31 – Jonny was drawn to James because of his simplicity
• 13:41 – The approach of Jonny’s is more organic and low key because there is nothing that is pressuring him to do the business
• 14:40 – James does not believe people’s reasons for wanting to earn millions
• 15:25 – Jonny learned about productivity from James and how to build a culture around the business
• 15:58 – Jonny said only James and Dan Sullivan know about Kolbe Testing
• 16:13 – James learned about Kolbe from Dan
• 16:47 – It is important to figure out what your operating system is because it will help you navigate through life
• 17:09 – The analogy between the farmer and hunter explained
• 18:35 – James’ focus is now on his health
• 19:22 – It’s not all about money
• 19:47 – James felt tremendous pain in his body and found out he had osteoarthritis at 45 years old
  • 20:28 – The doctor said James can’t do anything for his illness and he talked about this in his podcast
  • 20:55 – People from his community came forward and offer their help
  • 21:28 – Anita and Jonny provided help
  • 21:53 – Jonny provided a food list that was what James needed
  • 22:15 – This year, James has not been on any painkillers and does not feel pain
  • 22:38 – The DNA report showed James had an adverse reaction to gluten and it has been a game changer for him
  • 23:15 – James has been having neck pain, irritability and diarrhea for the past 45 years, and it was due to his food choices
  • 23:29 – Anita and Jonny gave James a food prescription and he has been more healthy
  • 24:14 – With an improved diet and better posture, James might be able to fix the osteophytes
• 25:02 – James strongly endorses Jonny's DNA program
• 25:45 – Jonny’s mother also had a disease as a cause of gluten
• 26:19 – Gluten intolerance has also been a cause of anxiety and depression
• 26:39 – James is conscious of explaining that DNA is only one part of their whole program
• 27:10 – The technology we have now is making known one’s own blueprint easier
• 28:08 – James’ business is about focusing where DNA stands in the grand scheme of health and fitness
• 29:15 – James shares how gluten affects his body
  • 30:07 – Chronic fatigue and lethargy are some of the effects of gluten on James
• 30:50 – Jonny is fascinated with DNA and he talked about it in James’ podcast for 3 hours
• 31:48 – Jonny learned about the importance of looking after your community from James
• 33:06 – James discusses instant influence
• 33:30 – James says Jonny is among the few who have a holistic take on things
• 34:51 – The DNA test was the pinnacle for James because it revealed his hardware and what he can do to make himself healthier
• 35:22 – Jonny’s community provides people with the ability to search for whatever topic they want to and is a safe environment to ask questions
• 36:15 – The hook of DNA is making people realize their uniqueness
• 36:50 – Jonny reads a question from a member on how the DNA report has helped James’ physical activities
  • 37:39 – The report showed James needs a medium amount of a recovery period so his surfing is only done during the morning and evening
  • 37:52 – His muscle type has helped in knowing what weights will work for him
  • 37:56 – The celiac has the most impact on James
  • 38:26 – James has cut carbs
• 38:48 – Jonny refers to Episode 55 and Episode 56; the two part series on the MTHFR Gene with Joe Leech
• 39:52 – DNA is a productive tool
• 40:52 – James’ insights can be applied by those who have a business and those who don’t
• 41:28 – James advises people to just purge the things that they do not need
• 42:00 – Unsubscribe to your emails
• 42:15 – Look at the things that are important to you and set your compass towards that
• 42:40 – James is currently reading Designing Your Life by Dave Evans and Bill Burnett
• 43:40 – James advice is to “Redesign your life”
• 44:00 – Jonny shares how he is building his own business and how letting go is crucial to where he is now
• 44:57 – Jonny knows he needs to be light and nimble
• 45:22 – The death of productivity is multi-tasking
• 45:52 – “Don’t be afraid of letting go”
• 46:27 – Jonny’s clients that are successful have created habits that pull them, effortlessly, to where they want to be
• 47:16 – James is grateful for being able to help Jonny with his health
• 48:00 – “Question everything—it’s not too late to find out something and look for the 80/20”
• 48:25 – James strongly recommends getting the DNA done and evaluating the food you eat
• 49:53 – Check out James’ website Super Fast Business
• 50:03 – James has a live event coming up
• 51:33 – Jonny thanks James 

3 Key Points:

1. You can design your life (and business) around what you deem is important—not by anyone else’s standard.
2. The DNA program exposes your hardware and points you to what you need to become healthier—whether that be a food prescription or a recovery period after exercise.
3. The death of productivity is multi-tasking; set up systems for your work that enable you to become redundant.

Resources Mentioned:

• Super Fast Business - James’ website
• Pareto Principle or The 80/20 Principle – James refers to these principles
• Kolbe Testing – Assessments for business and for life
• Episode 55 and Episode 56 – Two part series on the MTHFR Gene with Joe Leech
• Designing Your Life by Dave Evans and Bill Burnett

Join Our Beta Program Community - Here! 

Time Stamped Show Notes:

• 00:43 – Today’s episode is a continuation of the DNA Deep Dive Series
• 01:00 – Joe Leech talked about this gene in previous episodes
• 01:05 – The MTHFR gene creates the enzyme methylenetetrahydrofolate reductase o 01:14 – The enzyme is part of the complex chemical pathway known as the methyl cycle o 01:22 – It is known for converting potentially harmful compounds into a safe amino acid
• 01:30 – There are two snips found in the MTHFR – c677t and a1298c
• 01:44 – Currently, testing is only done on the c677t ● 01:51 – No clear consensus has been reached on the a1298c
• 02:10 – c677t has 2 different alleles that creates 3 different genotypes
• 02:24 – The genotype for the snips can impact how well your MTHFR enzyme works
• 02:37 – Those with ct and tt genotypes are more at risk of developing cardiovascular disease and hypertension
• 03:04 – The risk can be reduced by increasing b vitamin intake
• 03:22 – Those with cc version have suggested folate intake of over 400 ug
• 03:36 – Those with ct genotype have suggested folate intake of 600 ug
• 03:50 – Those with tt genotype have suggested folate intake of 600 ug
• 04:02 – The tt carriers can consume more b9 to reduce their homocysteine levels
• 04:40 – There are some people, in the US, who believe that snips in the MTHFR are responsible for other illnesses, but current evidence does not support this
• 05:01 – Episode 55 and Episode 56 with Joe Leech, talks about this in great detail
• 05:06 – Vitamin b9 occurs naturally in food as folate, and in supplements as folic acid
• 05:17 – Research shows folic acid is effective at reducing homocysteine
• 05:28 – There are those who believe that folic acid is unsafe for those with tt genotype
• 05:35 – Johnny recommends the methylated folate
• 05:50 – He also recommends that everyone get their folate from natural sources such as green leafy vegetables
• 06:06 – Small changes in a person’s MTHFR gene can have an impact on their homocysteine levels
• 06:19 – t allele carriers should consume slightly higher amounts of these vitamins, especially b9
• 06:35 – A good source is a cup of spinach, asparagus, or half a broccoli
• 06:43 – Johnny closes the episode

Resources Mentioned:

• Episode 55 and Episode 56 – Two part series on the MTHFR Gene with Joe Leech

In this episode of DNA Focus, we are going to look at a gene that effects our saturated fat sensitivity, called ApoA2. This gene creates Apolipoprotein A-II, which is part of high density lipoproteins (HDL).

A small change in this gene can have an effect on how well you can transport cholesterol, and the research also indicates that it can have an impact on how well you can tolerate saturated fat. A good example of a research paper which supports the impact of ApoA2 on saturated fat sensitivity comes from 2009.

STUDY - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874956/

In this study, the researchers looked at 3,462 subjects, and asked them questions about their intake of food, and also measured their Body Mass Index (BMI), which is their weight in kilograms divided by the square of their height. What they found was that when saturated fat intake was low, there was no difference in BMI between ApoA2 genotypes.

However, when saturated fat intake was high, then a difference started to emerge. When the subjects consumed more that 22 grams of saturated fat per day, those with the CC genotype of ApoA2 gene had a significantly higher BMI than when they consumed less than 22 grams of saturated fat per day; this effect was not seen in TT or TC genotypes. As such, this study, and others like it, have enabled us to identify that the C allele of ApoA2 is associated with an increased likelihood of weight gain with high intakes of saturated.

Links from the show:

http://mydnacoach.com/

My DNA Coach, Jonny Deacon, interviews Jack Darcy, the man fixed with titanium. They discuss Jack's mindset around a terrible accident and using social media to inspire others on his journey to recovery. 

Instagram - jackhammered_

Facebook - Jack Darcy FB page username jackhammered01

My DNA Coach, Jonny Deacon, interviews the number one (in his opinion) sleep expert in the world, Andre Orbadovic. They discuss the importance of sleep in regards to health and fitness programs.

Show Notes

• 03:30 – Andre Obradovic introduction
• 05:39 – What is sleep and what happens when we sleep
• 08:50 – Health concerns with sleep deprivation: signs and symptoms
• 13:00 – Hormonal changes with sleep: leptin and ghrelin
• 16:50 – Sleep and stress
• 24:08 – Caffeine: coffee and more
• 29:17 – Addiction to technology: blue light vs. red light and rumination
• 34:00 – Andre’s final points: the importance of sleep
• 36:25 – Learn more about Andre Obradovic at…
• 38:20 – Outro/Thank You

Links:

http://andreobradovic.com/

https://www.facebook.com/WhichPath

https://www.instagram.com/andreobradovic/

https://twitter.com/andreobradovic

https://plus.google.com/112824218573658272322/posts

http://mydnacoach.com/

In two preceding episodes, James Schramko and trainer Jonny Deacon covered the role of genetics in exercise and nutrition. Now, they wrap up the Optimum Strategy to Health and Fitness Series with tips for achieving long-term gains in fitness and well-being.

The Kolbe assessment and the science of habits takes the discussion to why psychology is as just as important as biology in optimising your health and fitness. 

Links from the show:

James Schramko SuperFast Business 

http://mydnacoach.com/

In part 2 of this special 3-part series, and slightly different format to normal, James Schramko has invited Jonny Deacon on his SuperFast Business Podcast to explore the DNA-wellness connection.

If your still on the fence about DNA testing? James Schramko and Jonny Deacon offer compelling arguments for its value in Part 2 of the Optimum Strategy To Health And Fitness Series. In this episode, they talk about nutrition tailored to your genes and the role of psychology in building an effective fitness plan.

Links from the show:

James Schramko SuperFast Business 

http://mydnacoach.com/

In this special 3-part series, and slightly different format to normal, James Schramko has invited Jonny Deacon on his SuperFast Business Podcast to explore the DNA-wellness connection. Part 1 - Why DNA?

Links from the show:

James Schramko SuperFast Business 

http://mydnacoach.com/

Continuing a new series on the My DNA Coach, we are going to look at a specific gene's in detail over the coming months, see what the science says about it, and how it can affect you with regards to fitness and diet.

 In this ACTN3 episode:

The next gene we are going to discuss in the focus series is ACTN3. It’s one of the most well studied genes with regards to sporting performance. ACTN3 codes for a protein that is found exclusively in the fastest kind of muscle fibres, type IIx, called a-actinin-3. Fast twitch muscle fibers can contract quickly and powerfully, and as such are linked to sprinting or weightlifting. Generally, people who are quick or strong will have plenty of type-IIx muscle fibers, whilst people who are better at long distance running will have more type-I muscle fibers (often called slow twitch muscle fibers).

Links from the show:

http://mydnacoach.com/

In this episode Jonny Deacon interviews Matt Duncan, a rising star in the personal training space based at Fitness Playground in Sydney. Among being one of Sydney's top trainers, Matt has recently focused on raising awareness of Mental Health within the Health & Fitness industry, especially among young men. 

In Australia, it's estimated that 45 per cent of people will experience a mental health condition in their lifetime. In any one year, around 1 million Australian adults have depression, and over 2 million have anxiety. 

Some overview statistics demonstrate how important the work Matt and others are doing in Australia alone:

• Suicide is the biggest killer of young Australians and accounts for the deaths of more young people than car accidents
  Breakdown: 324 Australians (10.5 per 100,000) aged 15-24 dying by suicide in 2012. This compares to 198 (6.4 per 100,000) who died in car accidents (the second highest killer).^iv 

• Evidence suggests three in four adult mental health conditions emerge by age 24 and half by age 14
  Breakdown: Half of all lifetime cases of mental health disorders start by age 14 years and three fourths by age 24 years.^v 

• Young people are most concerned about coping with stress, school or study problems and body image
  Breakdown: In 2015, the top three issues of concern for young people (listed in order of highest concern) were: coping with stress, school or study problems and body image. These top three issues of concern have remained the same since 2013.^vi 

Links from the show:

• Click here watch Matt's video and to donate to Mental Health Month
• Click here to find out more about Matt and his work with young men and depression within Health & Fitness
• Click here to Follow Matt on instagram
• Click here for Fitness Playground in Sydney where Matt works

Find out more about My DNA Coach here - http://mydnacoach.com/

References 

^iv 3303.0 ABS Causes of Death, Australia, 2012 (2014). Underlying causes of death (Australia) Table 1.3

^v Kessler RC, Berglund P, Demler O, Jin R, Merikangas KR & Walters EE (2005).  Lifetime prevalence and age of onset distributions of DSM-IV Disorders in the National Comorbidity Survey replication.  Archives of General Psychiatry, 62, p 593

^vi Mission Australia. 2015. Youth survey report 2015. Available from: www.missionaustralia.com.au/what-we-do/research-evaluation/youth-survey

As part of a new series on the My DNA Coach, we are going to look at a specific gene's in detail over the coming months, see what the science says about it, and how it can affect you with regards to fitness and diet.

Over View of the episode:

The first gene to be put under the microscope in our series is ACE, or the angiotensin-converting enzyme gene. ACE is a special gene because it appears in three different sections of the DNAFit reports – power/endurance profile, carbohydrate sensitivity, and salt sensitivity. This gene is reported to slightly differently to most other genes too, in as much as you can have the Insertion (or I) allele, or the deletion (D) allele. The main function of angiotensin-converting enzyme is to convert angiotensin-I to angiotensin-II. Those with the DD genotype tend to have more of the ACE enzyme, and so generally are more effective at converting angiotensin-I to angiotensin-II.

Links from the show:

http://mydnacoach.com/

My DNA Coach Podcast Episode 64 (Part 2):

My DNA Coach Podcast Episode 63 (Part 1):

My DNA Coach Podcast Episode 62:

My DNA Coach Podcast Episode 61:

My DNA Coach, Jonny Deacon, considers a simple metaphor for being strategic about your health and fitness goals for 2017. Build a fitness train which can get you from A to B.  

My DNA Coach Podcast Episode 60

My DNA Coach, Jonny Deacon, open's 2017 with one theme; taking responsibility for exactly where you are today with your health and fitness and deciding to take action. 

 My DNA Coach Podcast Episode 59

My DNA Coach, Jonny Deacon, interview Richard L Blake, the Englishman who left the corporate world of London behind, to become an owner of one of California's best CrossFit gyms.

Key Discussion:

+ The myth of fitness modelling and competing will bring lasting fulfillment.

+ Knowing your purpose

+ A journey of self development

+ The Hoffman process

+ New Business, new gym, new life..

+ CrossFit 101

+ Owning a gym - the reality

+ Richard’s DNA results

+ CrossFit and Genetic testing

+ Constantly up skilling

+ People only see your achievements in public not what you’ve practiced for years in private

After gaining his Masters Degree Richard began working in the corporate world of commercial real estate. During this time he developed a love of health and nutrition. As a fitness model featuring in magazines such as Men's Health his knowledge of exercise and nutrition increased exponentially. He since went onto studied nutrition at The University of Westminster and is Precision Nutrition Certified nutritionist. As he worked with more people he came to realise that there is so much more to health than the food we eat. This is the moment when he realised that he wanted to be a life coach and help people on a spiritual level. He enrolled at The Institute for Professional Excellence in Coaching in Los Angeles with the simple act of him holding up the mirror and allowing people to see themselves as they really are has enabled him to improve the lives of so many.

Links:

Insta: @BlakeLondonLtd

www.TheOptimisedU.com

www.facebook.com/theoptimisedu/

www.CrossFitActivePerformance.com

https://www.facebook.com/crossfitactiveperformance/

Insta: @CrossFit_Active_Performance

To apply for MY DNA COACH's education platform click here - http://mydnacoach.com/

My DNA Coach Podcast Episode 58

Jonny Deacon, discuss core training considerations. As a bonus you can watch the training video for this podcast by clicking the below links: 

CORE TRAINING PART 1

CORE TRAINING PART 2

You can apply for our academy by clicking here. 

My DNA Coach Podcast Episode 57

My DNA Coach, Jonny Deacon, discuss evidence based health benefits of drinking enough water to maximize physical performance, increase brain function and help you lose weight. 

 Links:

http://mydnacoach.com/

https://www.ncbi.nlm.nih.gov/pubmed/17921463

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/

https://www.ncbi.nlm.nih.gov/pubmed/14671205

My DNA Coach Podcast Episode 56

Joe Leech

My DNA Coach, Jonny Deacon, interviews Joe Leech about one of the most important gene markers from a genetics test. The MTHFR mutation is one of the more common and potentially harmful genetic variations studied. It’s important to acknowledge that an MTHFR mutation itself is not inherently dangerous. However, it may cause you to experience an exaggerated response to poor diet or lifestyle choices that others seem to get away with.

In this episode:

• FOLATE vs FOLIC ACID
• L-METHYLFOLATE IS THE ALTERNATIVE
• BENEFITS OF L-METHYLFOLATE
• POTENTIAL SIDE-EFFECTS AND RECOMMENDED DOSAGE OF L-METHYLFOLATE
• DIETARY RECOMMENDATION FOR AN MTHFR MUTATION
• WHERE TO FROM HERE?

We discuss how understanding why this happens, and the potential risks associated with it, is what makes genetic testing such a valuable (and fascinating) tool to support you in better health.

This series will equip you with the knowledge and understanding necessary to live life unaffected by your MTHFR mutation - should you have one! Joe outlines the common misconceptions that surround MTHFR, as well as the possible implications it has for your overall health.

Links:

http://www.dietvsdisease.org/

You can purchase Joe's detailed MTHFR 101 book, it's also half price for black Friday 25th November 2016! - CLICK HERE TO PURCHASE JOE'S BOOK HERE

http://mydnacoach.com/

My DNA Coach Podcast Episode 55:

Joe Leech

My DNA Coach, Jonny Deacon, interviews Joe Leech about one of the most important gene markers from a genetics test. The MTHFR mutation is one of the more common and potentially harmful genetic variations studied. It’s important to acknowledge that an MTHFR mutation itself is not inherently dangerous. However, it may cause you to experience an exaggerated response to poor diet or lifestyle choices that others seem to get away with.

In this episode:

• WHAT IS MTHFR AND AN MTHFR MUTATION?
• TYPES OF MUTATION: c677T AND A1298C
• WHICH MTHFR MUTATION IS THE BIGGEST PROBLEM?
• SYMPTOMS LINKED WITH AN MTHFR MUTATION
• HEALTH RISKS OF AN MTHFR MUTATION

We discuss how understanding why this happens, and the potential risks associated with it, is what makes genetic testing such a valuable (and fascinating) tool to support you in better health.

This series will equip you with the knowledge and understanding necessary to live life unaffected by your MTHFR mutation - should you have one! Joe outlines the common misconceptions that surround MTHFR, as well as the possible implications it has for your overall health.

Links:

http://www.dietvsdisease.org/

You can purchase Joe's detailed MTHFR 101 book, it's also half price for black Friday 25th November 2016! - CLICK HERE TO PURCHASE JOE'S BOOK HERE

http://mydnacoach.com/

My DNA Coach Podcast Episode 54 (PART 1)

My DNA Coach, Jonny Deacon, discusses builds on Episode 2 in looking at actionable strategies to getting high quality sleep.

A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function. In contrast, good sleep can help you eat less, exercise better and be healthier.

If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do. 

http://mydnacoach.com/

My DNA Coach Podcast Episode 53

Jonny Deacon, discusses how to grow your legs quickly with two specific machines. As a bonus you can watch this training as a video by clicking the below links:

HOW TO PERFORM THE LEG PRESS MACHINE

HOW TO PERFORM THE LEG EXTENSION

Find out more about how you can apply for our academy here!

My DNA Coach Podcast Episode 52

As a bonus you can watch the training video of this podcast by CLICKING HERE!

http://mydnacoach.com/

My DNA Coach Podcast Episode 51 (PART 2)

My DNA Coach, Jonny Deacon, interviews Mark Roper, in part 2 of this special series. In this episode Mark and Jonny discuss whether people would actually get better results with or without a personal trainer and consider 7 key attributes of a quality trainer you should look out for when choosing one. 

Marks details of your London based:

Instagram - @cityhealthsolutions

mark@cityhealthsolutions.com

http://mydnacoach.com/

/

My DNA Coach Podcast Episode 50 (PART 1)

My DNA Coach, Jonny Deacon, interviews Mark Roper who is back on the show and is one of London's most qualified health and fitness coaches. We discuss if the health and fitness is failing people? 

Marks details of your London based:

Instagram - @cityhealthsolutions

mark@cityhealthsolutions.com

http://mydnacoach.com/

My DNA Coach Podcast Episode 49

My DNA Coach, Jonny Deacon discusses how Keystone habits lead to the development of multiple good habits. They start a chain effect in your life that produces a number of positive outcomes. For example, say that your keystone habit is exercise, this will bleed into other areas of your life. 

http://mydnacoach.com/

My DNA Coach Podcast Episode 48

My DNA Coach, Jonny Deacon discusses how habit's form and although they can never be erased, understanding the habit loop of CUE - ROUTINE - REWARD, new empowering habits can be inserted to pull you to your desired health and fitness objectives. 

http://mydnacoach.com/

My DNA Coach Podcast Episode 47 (Part Two)

My DNA Coach, Jonny Deacon discusses three critical elements, in creating MUSTS in your health and fitness outcomes:

• Discover your WHY
• Leverage Pain
• Create a HABIT of a lifetime

http://mydnacoach.com/

My DNA Coach Podcast Episode 46 (Part One)

My DNA Coach, Jonny Deacon discusses three critical elements, in creating MUSTS in your health and fitness outcomes:

• Discover your WHY
• Leverage Pain
• Create a HABIT of a lifetime

http://mydnacoach.com/

My DNA Coach Podcast Episode 45 (PART 3):

My DNA Coach, Jonny Deacon discusses a critical element to formulating the optimum strategy to health and fitness. While you map your genetic make-up, you’ll need to map your mindset too. You do this by finding out your MODUS OPERANDI or MO.

In this 3 part series you find out how discovering your MO identifies your natural talents and your instinctive way of working to a specific goal, in the most effective and productive way possible to you. Like your DNA, your M.O. never changes, and is specific to you. IT IS WHO YOU ARE.

http://mydnacoach.com/

Take the Kolbe A Index test here - http://www.kolbe.com/assessments/kolbe-a-index/

My DNA Coach Podcast Episode 44 (PART 2):

My DNA Coach, Jonny Deacon discusses a critical element to formulating the optimum strategy to health and fitness. While you map your genetic make-up, you’ll need to map your mindset too. You do this by finding out your MODUS OPERANDI or MO.

In this 3 part series you find out how discovering your MO identifies your natural talents and your instinctive way of working to a specific goal, in the most effective and productive way possible to you. Like your DNA, your M.O. never changes, and is specific to you. IT IS WHO YOU ARE.

http://mydnacoach.com/

Take the Kolbe A Index test here - http://www.kolbe.com/assessments/kolbe-a-index/

My DNA Coach Podcast Episode 43 (PART 1):

My DNA Coach, Jonny Deacon discusses a critical element to formulating the optimum strategy to health and fitness. While you map your genetic make-up, you’ll need to map your mindset too. You do this by finding out your MODUS OPERANDI or MO.

In this 3 part series you find out how discovering your MO identifies your natural talents and your instinctive way of working to a specific goal, in the most effective and productive way possible to you. Like your DNA, your M.O. never changes, and is specific to you. IT IS WHO YOU ARE.

http://mydnacoach.com/

Take the Kolbe A Index test here - http://www.kolbe.com/assessments/kolbe-a-index/

My DNA Coach Podcast Episode 42 (PART2):

My DNA Coach, Jonny Deacon, interview Radio 1's Nick Grimshaw in this episode they explore Nick's nutrition reports discovering some fascinating insights into carb and fat sensitivities, along with some micronutrient requirements and much much more!

http://mydnacoach.com/

https://www.instagram.com/nicholasgrimshaw/

My DNA Coach Podcast Episode 41 (PART1):

My DNA Coach, Jonny Deacon, interview Radio 1's Nick Grimshaw on his career, his DNA fitness report and why he loves Mc Donald's.

http://mydnacoach.com/

https://www.instagram.com/nicholasgrimshaw/

My DNA Coach Podcast Episode 40:

My DNA Coach, Jonny Deacon, explains detoxification and how your genes can dramatically impact it's effectiveness.

If you’ve been interested in health for a period of time, you will no doubt have come across the term detoxification. What this word relates to is the removal of toxic substances from the human body, a function which is primarily carried out by the liver. This term has been picked up on in the form of “detox diets”, which become very popular every January as people try to repair the excesses of the festive period.These diets, whilst largely harmless, actually don’t contribute at all to good health; they are an example of fad dieting with little or no evidence behind them. Let's look at things from a medical perspective. 

http://mydnacoach.com/

My DNA Coach Podcast Episode 39:

My DNA Coach, Jonny Deacon, discusses the dangers of not knowing your caffeine sensitivity can have on your long term health.  

Caffeine is one of the most popular and widely used stimulant drugs in the world. Mostly consumed in coffee, tea, soft drinks and energy drinks like Red Bull, as well as in chocolate, many people love it as a way of getting themselves started in the morning – or to keep going when they grow tired. Question is are you a slow or fast metaboliser and what is the safe amount for you?

http://mydnacoach.com/

My DNA Coach Podcast Episode 38:

My DNA Coach, Jonny Deacon, considers the relevance and shocking truth aound minim reccommened daily allowances (RDA's).

Fortunately, we have access to a wide variety of foods, which means that a vitamin and mineral deficiency in the 21st century is very uncommon within the developed world. The problem is that whilst we may well be free from deficiency, we might not be getting enough to maximise our health. When we consider that polymorphisms in some of our genes could make our requirements even higher, it becomes even more apparent that we might not be getting enough through our diet to truly be at our optimum.

http://mydnacoach.com/

My DNA Coach Podcast Episode 37:

My DNA Coach, Jonny Deacon, asks the question; are you being treated as a number by your personal trainer, coach or online program?

Most health and fitness information doesn’t look at what actually makes us who we are: our genes. We are all different, and inherently we know this to be true. 

http://mydnacoach.com/

My DNA Coach Podcast Episode 36:

My DNA Coach, Jonny Deacon, considers whether your genes can determine the best type of diet for you?

Diet fads come and go, and the grass is always greener on the other side. People struggle to make meaningful dietary changes because the next best thing is always round the corner. Part of the problem with fad diets are that people don’t seem to be able to adhere to them for long enough to see any meaningful changes

http://mydnacoach.com/

My DNA Coach Podcast Episode 35:

My DNA Coach, Jonny Deacon, asks the question; does working to your genetics allow for more more efficient and maximal results?

http://mydnacoach.com/

My DNA Coach Podcast Episode 34:

My DNA Coach, Jonny Deacon, asks the question, can knowing your genetics help in avoiding future injuries?

What if you could know your genetic injury risk before you get injured? This could be a real game changer. Now, instead of second-guessing, or waiting and worrying, you can pro-actively attack your “at-risk” areas through target pre-habilitation and training. Now, instead of the same old niggles catching up with you, or a sudden injury dashing your dreams, you can improve your chances of success. This is because recent research has identified some key genes that are associated with injuries.

http://mydnacoach.com/

My DNA Coach Podcast Episode 33:

My DNA Coach, Jonny Deacon, asks the question, can your genetics tell you what sports you'll be good at, and which sports you shouldn’t waste your time playing?

http://mydnacoach.com/

My DNA Coach Podcast Episode 32:

My DNA Coach, Jonny Deacon, introduces the DNA series, which will be a deep dive of the science behind My DNA Coach's genetics test. We kick things off at asking what genetic's test should you choose?

• Links:

 Find our more about My DNA Coach here - http://mydnacoach.com

My DNA Coach Podcast Episode 31:

My DNA Coach, Jonny Deacon, interview his mum Lesley on being gluten intolerant and managing coeliac disease. 

Coeliac disease is a medical condition where the body reacts badly to gluten (a protein found in wheat, rye and barley), which damages the small intestine and can hamper the absorption of nutrients in the body. If untreated, it can lead to very serious health problems.

Around 1% of the population on average are affected by coeliac disease, and require lifelong complete avoidance of gluten. The condition is also severely under diagnosed, in Europe and the USA about 80% of people with coeliac disease do not even know that they have it. The seriousness of coeliac disease is mainly due to this under diagnosis

• Links:

 Find our more about My DNA Coach here - http://mydnacoach.com

My DNA Coach Podcast Episode 30:

My DNA Coach, Jonny Deacon, explores an alternative perspective to the health and fitness industry.

• Links:

 Find our more about My DNA Coach here - http://mydnacoach.com

My DNA Coach Podcast Episode 29:

My DNA Coach, Jonny Deacon, explores ideas and concepts around a fitness world that doesn't start with WHY.   

• Links:

 Find our more about My DNA Coach here - http://mydnacoach.com

My DNA Coach Podcast Episode 28:

My DNA Coach, Jonny Deacon, shares the purpose and WHY behind the existence of My DNA Coach.    

• Links:

 Find our more about My DNA Coach here - http://mydnacoach.com

My DNA Coach Podcast Episode 27:

- Sebastian oreb

My DNA Coach, Jonny Deacon, interviews Sebastian Oreb who is known in the industry as one of the most sought after and leading strength coaches for Australia’s elite athletes and trainers. In part 2 we chat about working with Seb, his youth mentorships and his detailed equipment recommendations for getting strong!   

Show Notes:

• 01:40 - Hunk of a guy
• 04:55 - The industry is flooded with not as good coaches (being honest)
• 08:20 - The ripple effect
• 10:00 - Mentorships
• 15:00 - Working with Seb
• 18.36 - Knee wraps recommendations
• 21.15 - Wrist straps recommendations
• 22:02 - Why use knee wraps?
• 25:00 - Should a client use weight lifting belt?
• 31:37 - What are the best weightlifting shoes?
• 34:00 - Closing thoughts

Links:

Follow Seb on instagram here - https://www.instagram.com/australianstrengthcoach/

Seb's wife and sister - https://www.instagram.com/basebodybabes/

Base Gym - https://www.instagram.com/basegym/

Train with Seb - http://www.australianstrengthcoach.com/

"The God" - https://www.instagram.com/godlystrong/

The animal kid - https://www.instagram.com/theanimalkid1/

http://mydnacoach.com

My DNA Coach Podcast Episode 26:

- Sebastian oreb

My DNA Coach, Jonny Deacon, interviews Sebastian Oreb who is known in the industry as one of the most sought after and leading strength coaches for Australia’s elite athletes and trainers. With an impressive list of names to add to his repertoire of clients, Sebastian has helped his athletes achieve outstanding results to take them to the next level in their chosen sports. From the worlds strongest man Thor Björnsson to WBFF World Champion Hattie Boydle, Seb has taken raw talent in all areas of sport to the world stage.   

Show Notes:

• 02:40 – Introduction of Seb
• 04:20 - How Seb started
• 06:07 - I grew a strength training culture 
• 11:06 - My vision was make belief
• 15:00 - How strong is Seb?
• 17.19 - Working with the World's strongest man
• 21.15 - Coaching the world's #1 WBFF Champion Hattie Boydle
• 26:45 - Have you made strength training sexy and mainstream?
• 29:45 - Girls squattng 145kg
• 30:20 - Closing thoughts

Links:

Follow Seb on instagram here - https://www.instagram.com/australianstrengthcoach/

Seb's wife and sister - https://www.instagram.com/basebodybabes/

Base Gym - https://www.instagram.com/basegym/

Train with Seb - http://www.australianstrengthcoach.com/

http://mydnacoach.com

My DNA Coach Podcast Episode 25:

- James Kearsley

My DNA Coach, Jonny Deacon, interviews 21 year old 2 time cancer survivor James Kearsley. We talk about his journey back to life and in between beating cancer competing in his first body building show. Simply remarkable. 

Show Notes:

• 03:40 – Introduction of James
• 05:00 - When James started in fitness
• 07:17 - Giving blood and disovering I had leukemia
• 14:18 - Treatment and training
• 18:18 - Rediscovering the gym
• 22.19 - Jame's bodybuilding show. 
• 24.53 - "Instagram Famous"
• 29:30 - Relapse with AML
• 34:15 - The second journey
• 41:00 - The reality of a bone marrow transplant
• 50:05 - Beating cancer for the second time
• 52.20 - "Best news I've ever been told"
• 54.42 - What does fitness looking like from a fitness perspective
• 59.00 - 50% of people will get cancer in their lives
• 101.44 - Health and Fitness industry are seperate from one another
• 103:43 - Closing thoughts

Links:

Follow James on instagram here - https://www.instagram.com/jameskearsley/

Watch him beat cancer here - www.youtube.com/jameskearsleyhealth

The bone marrow institute Australia - https://www.fightcancer.org.au/australian-bone-marrow-donor-registry/

http://mydnacoach.com

My DNA Coach Podcast Episode 24:

- JJ

My DNA Coach, Jonny Deacon, interviews John Jackson aka JJ about helping Jonny discover his WHY statement. We uncover the steps of how you can discover your WHY too. 

Show Notes:

• 01:31 – Introduction of JJ
• 03:12 - What do you do for a living?
• 09:07 - The difference between success and fufillment 
• 13:20 - There is no preparation for discovering your WHY. It's already inside of you
• 16:18 - Your WHY discovery isn't counselling
• 26.28 - Being accoutable to my WHY
• 36.27 - Leaders eat last
• 36:00 - Closing the series
• 38:00 - How long do results last without a WHY?
• 40:38 - I believe what you believe.
• 48:11 - I want to commit to discovering my WHY.
• 57:37 - Closing thoughts

Links:

JJ's personal email - 

johnjackson519@gmail.com

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

http://mydnacoach.com/

My DNA Coach Podcast Episode 23 (Part 4):

Justin Woolf

My DNA Coach, Jonny Deacon, interviews Mark Roper, one of London's most qualified health and fitness coaches. We uncover Mark's constant investment in his own education, our view on the current state of the industry, caliper testing vs DEXA and demonstrating our respect for different approaches to getting client's results. 

Show Notes:

• 03:00 – Introduction for Mark
• 06:07 - Working from a studio compared to a commercial gym
• 09:38 - What's the drive behind your constant education?
• 11:49 - The danger of staying with one methodolgy
• 15:27 - Calipers vs DEXA
• 18.27 - Hormones in relation to fat loss
• 22.34 - Carb sensitivity in relation to hormone and genetic profiles
• 24.14 - Eoin Lacey - Functional medicine
• 27.18 - Too easy for coaches to get qualified
• 30.01 - Digital vs Traditional coaching
• 30:53 - What to look for in a coach
• 32.16 - 12 week transformation
• 37.32 - Keep it simple
• 40.11 - Optimising client's health
• 46.00 - Mark recommends 
• 49.00 - Final thoughts

Links:

Mark recommends:

http://www.isipersonaltraining.com/

https://www.facebook.com/KeinFitnessstudio/

https://www.infinityfitness.com/news-and-store/blog/tag/eric-serrano-md/

http://www.drwalsh.com

http://www.thedrbob.com

https://www.facebook.com/drmarkhyman/

https://www.facebook.com/DrBobRakowski/

Marks details of your London based:

https://www.facebook.com/City-Health-Solutions-810041312436076/

Instagram - @cityhealthsolutions

mark@cityhealthsolutions.com

Find out more about Jonny

http://mydnacoach.com/

https://www.instagram.com/jonnydfitness/

My DNA Coach Podcast Episode 22 (Part 4):

Justin Woolf

My DNA Coach, Jonny Deacon, interviews Justin Woolf about his WHY. In the final part of this series we look at how once discovering your WHY you have a compass for your future.

Show Notes:

• 01:31 – Part 4 introduction
• 04:09 - How was your WHY formulated?
• 10:10 - Going way beyond training in a gym!
• 12:19 - Technology to meet your true potential
• 12:42 - The future now you know your WHY
• 23.20 - Summing up the series
• 32.09 - Life is balance, but lean into Life.
• 36:00 - Closing the series

Links:

https://www.instagram.com/justinwoolf1213/

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

http://mydnacoach.com/

My DNA Coach Podcast Episode 21 (Part 3):

Justin Woolf

My DNA Coach, Jonny Deacon, interviews Justin Woolf about his WHY. In the third part of this series we uncover Justin's time line and get a glimpse of the process of discovering a person's WHY.

Show Notes:

• 01:40 – Part 3 introduction
• 03:04 - Passing the filter
• 05:50 - Roll your sleeves up and work hard
• 06:44 - Self Love
• 07:40 - The most important sentences of the series
• 13.29 - Tony Robbins
• 24.15 - The best leaders seek coaching. It never ends
• 25:01 - End of part 3

Links:

https://www.instagram.com/justinwoolf1213/

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

http://mydnacoach.com/

My DNA Coach Podcast Episode 20 (Part 2):

Justin Woolf

My DNA Coach, Jonny Deacon, interviews Justin Woolf about his WHY. In the second part of this series we uncover Justin's time line and get a glimpse of the process of discovering a person's WHY.

Show Notes:

• 03:20 – Part 2 introduction
• 03:50 - Limiting belief
• 06:40 - Intrinsic vs Extrinsic 
• 08:07 - What was the trigger
• 15:08 - Tradtional outdated personal training
• 18.27 - Connecting the dots
• 23.06 - Quality coaching
• 23:58 - Justin's lowest point
• 26:25 - Getting to Justin's WHY
• 30:28 - Becoming vulnerable

Links:

https://www.instagram.com/justinwoolf1213/

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

http://mydnacoach.com/

My DNA Coach Podcast Episode 19 (Part 1):

Justin Woolf

My DNA Coach, Jonny Deacon, interviews Justin Woolf about his WHY. In the first part of this series we get to know Justin and the immense success he has had in recent years within business and his own health. 

Show Notes:

• 02:27 – Welcome Justin
• 03:30 - Justin's background
• 09:04 - "The Matrix Moment"
• 11:22 - I knew I was different
• 17:01 - Be propelled or be stuck
• 19.46 - Telling your boss your done!
• 23.40 - Fitness was always for the Vegas Trip. Extrinsic values.
• 27:22 - Controlling outcomes in your life
• 28:11 - End of part 1

Links:

https://www.instagram.com/justinwoolf1213/

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

http://mydnacoach.com/

My DNA Coach Podcast Episode 18:

Ilan Ferdman

My DNA Coach, Jonny Deacon, interviews Ilan Ferdman about going from zero to millions of dollars from their coaching business. I chat about Ilan's WHY, the destruction of ego and paying for $300k a year coaching. We finish up with some action steps for building quality morning rituals. 

Show Notes:

• 02:03 – 25 years of coaching expereince
• 06:45 - Lowest moment of my life
• 12:24 - $300K coaching
• 18:15 - The bigger the WHY the easier the how
• 21:24 - EGO vs "Your Authentic Self"
• 28.00 - Take away steps for implementing quality morning rituals
• 36.13 - Reading books will transform your life. 
• 40:55 - Lower than the ground starting point
• 41.30 - Final Thoughts from Ilan

Links:

http://satoriprime.com/

https://itunes.apple.com/us/podcast/performance-enhancing-podcast/id827772201?mt=2

Have it all webinar (Free coaching webinar every Thursday 2000PM EST (NYC TIME) -

www.youwillhaveitall.com

http://mydnacoach.com/

My DNA Coach Podcast Episode 17 (Part 3):

Dr Tobes

My DNA Coach, Jonny Deacon, interviews his little brother Tobes about his expertise in medicine and genetics. In part three we consider genes and the environment along with our DNA testing process as part of our unique process. 

Show Notes:

• 02:03 – Is having "good genes" enough?
• 03:27 – Case Study 1 - identical twins
• 05:54 – Case Study 2 - Native American Tribes risk of Type 2 Diabetes
• 08:00 – Where is the future of genes in health and fitness and beyond?
• 14:00 – Two simple interventions 
• 18.24 - Genes are part of the picture
• 21.13 - Summary and close
• 20:20 - Final Thoughts from Dr Tobes

Links:

http://mydnacoach.com/

https://www.youtube.com/watch?v=8kK2zwjR

My DNA Coach Podcast Episode 16 (Part 2):

Dr Tobes

My DNA Coach, Jonny Deacon, interviews his little brother Tobes about his expertise in medicine and genetics. In part two we uncover how everyone is as different on the inside as they are on the outside, because of the huge variety of genetic makeup available.

Show Notes:

• 02:07 – So why is everyone different?
• 12:39 – Where do variations in DNA come from?
• 10:23 – So why aren't you the same as all your siblings, if it's all from your parents.
• 19:43 – And what about mutations?
• 21:43 – Is that a bad or a good thing?

Links:

http://mydnacoach.com/

https://www.youtube.com/watch?v=8kK2zwjRV0M

My DNA Coach Podcast Episode 15 (Part 1):

Dr Tobes

My DNA Coach, Jonny Deacon, interviews his little brother Tobes about his expertise in medicine and genetics. In part one we start from zero about what DNA actually is.

Show Notes:

• 02:30 – Introduction of Tobes
• 06:44 – What is DNA and why is it important?
• 10:23 – Organisation of the genome?
• 18:04 – So what does it look like
• 20:54 – So how does it work? Complex bit

Links:

http://mydnacoach.com/

https://www.youtube.com/watch?v=8kK2zwjRV0M

My DNA Coach Podcast Episode 14:

Little bro Tom

My DNA Coach, Jonny Deacon, interviews his little brother Tom about his expertise with mobility coaching. In part one we start from zero about what mobility is and how to begin including it within your health and fitness programs. 

Show Notes:

• 02:01 – Introduction of Tom
• 06:12 – What is mobility?
• 09:00 – The most common mistakes with mobility (squat example)
• 13:35 – The different components to mobility
• 18:25 – An exercise to check your mobility in your ankles
• 22:03 – Everyone has the right to be mobile
• 26:00 – How to be mobile when working an office job
• 31.00 - Final thoughts. End of part one.

Links:

http://mydnacoach.com/

https://www.instagram.com/tom_merriman_/

My DNA Coach Podcast Episode 13:

Robbie Kellman Baxter

My DNA Coach, Jonny Deacon, interviews Robbie Kellman Baxter who is the author of 'The Membership Economy", a book which has played a key role in building the My DNA Coach platform which places it's members and community at the heart of it's business model. 

Show Notes:

• 01:22 – Introduction of Robbie
• 03:50 – Who is Robbie
• 08:09 – Systems of trust
• 11:10 – How to meet a client's needs
• 26:28 – Flexibility and access
• 17:18 – Cultre within Fitness
• 20:42 – Loyalty
• 26:55 – Initially focusing on one key benefit to clients
• 30.00 - My DNA Coach forever promise
• 34:25 - x3 more likely to put on weight on a diet not matched to a persons genes
• 37:34 - Final question and close

Links:

Click here to buy The Membership Economy

https://peninsulastrategies.com/

 Ref in the show:

James Schramco - http://www.superfastbusiness.com/

My DNA Coach Podcast Episode 12:

Alex Eastman

My DNA Coach, Jonny Deacon, interviews Alex Eastman. Alex is the director of Six Figure Mentors and Digital Business Lounge's Platinium experience, and at the heart of building our My DNA Coach digital training platform. We chat about Alex's expertise in uncovering people's purpose and "WHY", along with life as a vegan and helping us blend DNA and chosen nutrition lifestyles. 

Show Notes:

• 02:01 – Introduction of Alex
• 13:09 – Ego
• 19:20 – The process of discovering your WHY
• 20:10 – Alex's WHY 
• 26:28 – Simon Sinek's "Start with WHY"
• 30:29 – Becoming Vegan and the transition
• 37:01 – Creating leverage and a tipping point for change
• 43:06 – Carsegenics from burnt meat, what it means from a genetic perspective
• 30:19 - Arch's DNA overview
• 37:14 - There are no short cuts
• 40:45 - Looking back the yourself from 3 years ago
• 46:20 - Critics towards being Vegan
• 48:44 - Challenges of a Vegan nutrition lifestyle
• 55:51 - Being flexible when on holiday
• 58:59 - Structured vs Flexible "dieting"
• 105:17 - Disrupting an industry
• 106:45 - Resources and next steps for people
• 111:27 - Sapiens 
• 111.14.09 - Final thoughts

Links:

http://alexandereastman.com/

http://victoriaspromise.com/

https://thesixfigurementors.com/

http://digitalexpertsacademy.com/

My DNA Coach Podcast Episode 12:

David Archard

My DNA Coach, Jonny Deacon, has David Archard "Arch" on the show as a case study of what is achievable over a long term health and fitness program. They chat Kolbe, DNA and how becoming a samaritan has brought Arch immense gratitude on a daily basis. 

Show Notes:

• 02:01 – A case study not a testimonial
• 06:31 – Arch's background in fitness
• 08:01 – Tipping point for change
• 10:21 – Your WHY discovery
• 12:51 – Taking responsibility for your own actions
• 25:10 – Saying goodbye to drinking for good
• 18:45 – Joining the samaritans 
• 21:00 – Kolbe Testing in Fitness
• 30:19 - Arch's DNA overview
• 37:14 - There are no short cuts
• 40:45 - Looking back the yourself from 3 years ago
• 46:29 - A plane taking off, it requires the most amount of energy
• 53:52 - Final thoughts

My DNA Coach Podcast Episode 10:

Mark Ormrod

My DNA Coach, Jonny Deacon, interviews Mark Ormrod about his comprehensive coaching with Tony Robbins, the importance of personal development and his WHY. Mark has overcome challenges that most will never experience, and shares his story amongst some incredible coaching pointers for anyone wanting to get focused and level up their lives. 

Show Notes:

• 02:53 – Being a gym owner 
• 04:18 – Mark's story 
• 15:08 – Recovery 
• 21:36 – Owning a gym
• 25:48 – Tony Robbins and personal development.
• 33:40 – Consuming vs Execution - the difference from a coaching perspective
• 35:19 – Take aways from Mark in starting your own personal development journey
• 39:20 – Final thoughts

Links:

http://www.markormrod.com/

My DNA Coach Podcast Episode 10:

Nick Jones 

My DNA Coach, Jonny Deacon, has Nick Jones back on the show. They discuss Nick's groundbreaking research that had just be released demonstrating nearly three times the results working to a persons genetics. 

Show Notes:

• 01:52 – Nick Jones back on the show
• 06:31 – Research background
• 13:06 – Demonstrating nearly three times the results working to a persons genetics. 
• 16:10 – Understanding your genetics in one of four elements 
• 19:58 – The intuition factor. Are coaches guessing?
• 25:10 – What is the DNA algorithm in this test?
• 31:25 – Without knwoing your genetics your guessing
• 38:31 – 21 and 28.5 times more likely to improve knowing working to your genes.
• 40:01 – Final thoughts

Links:

http://www.dna-sports-performance.com/

My DNA Coach Podcast Episode 8:

Henry Holland 

My DNA Coach, Jonny Deacon, interviews fashion icon Henry Holland. They discuss Henry's DNA results, being a leading innovator in fashion and 10 years of business which started as a joke. 

Show Notes:

• 02:02 – Henry Holland Introduction
• 06:57 – The London Marathon
• 09:57 – Context and background to My DNA Coach
• 12:36 – What is DNA testing?
• 14:30 – Henry's DNA results. Power and Endurance Score
• 20:04 – VO2 Max result
• 22:59 – Recovery profile
• 25:20 – What's my injury risk?
• 29:45 – Carbs and Fats sensitivities
• 37.01 – Detoxification
• 40.10 – Antioxidant requirement
• 42:15 – Is a glass of red wine a day good for me?
• 43.44 - How much caffeine?
• 48.41 - Lactose
• 51.00 - Coeliac Disease, what's my risk?
• 53.20 - My micronutrient requirements bespoke to me
• 55.01 - Henry's DNA Challenge
• 55.34 - How to get ahead without giving head podcast
• 101.17 - Is there entitlement in Fashion?
• 103.29 - Fashion and technology

• Links:

https://www.houseofholland.co.uk/

https://www.instagram.com/houseofholland/

https://twitter.com/henryholland?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor

My DNA Coach Podcast Episode 7:

Hattie Boydle

My DNA Coach, Jonny Deacon, interviews WBFF pro fitness model Hattie Boydle. They discuss Hattie's journey from 28 kilos to international fitness model, female coaching and being strong in mind and body!

Show Notes:

• 02:21 – Hattie Boydle Introduction
• 07:54 – 28 kilos to international fitness model
• 16:45 – Underestimating competing on stage
• 22:06 – Align Expectations
• 25:47 – Gratitude and meditation 
• 31:43 – Flexible Dieting
• 40:01 – My community of athletes
• 41.47 – Being mentored by Australian Strength Coach 
• 38:15 – Seb Oreb and Hattie's Female Strength Seminars
• 53.04 – What else could I have asked you today?

Links:

https://www.instagram.com/hattieboydle/?hl=en

http://www.sportsmodelproject.com.au/

Hattieboydlept@gmail.com

My DNA Coach Podcast Episode 6:

Jay Wong  

My DNA Coach, Jonny Deacon, interviews his mentor and entrepreneur, Jay Wong. They discuss mindset, energy management and Kolbe A Index testing in relation to your Health and Fitness.

Show Notes:

• 01:52 – Jay Wong Introduction
• 03:52 – Like attracts like: Jay’s story
• 10:19 – Understanding your mindset: define your why
• 13:05 – Beating fear: self-awareness and taking action
• 17:55 – The emotional crutch: actual change vs the idea of change
• 20:04 – How to begin taking action
• 26:12 – Habit: Reminder, Routine, Reward
• 33:40 – Energy management: staying at a high level productivity
• 38:15 – The bamboo tree: consistent action everyday
• 43:38 – Kolbe A Index testing: what it is and implications
• 53:45 – The power of conative energy to health and fitness
• 55:50 – Closing thoughts

Links:

www.theinnerchangemaker.com

https://www.youtube.com/channel/UCeR0FLjRFFLqY5nLPAmc0dA

https://www.facebook.com/thejaywong

https://twitter.com/thejaywong

https://www.instagram.com/jaywongjaywong/

https://www.linkedin.com/in/jaywongcharismaspeaking

https://itunes.apple.com/ca/podcast/inner-changemaker-podcast/id1018699173

My DNA Coach Podcast Episode 5:
Nick Jones  

My DNA Coach, Jonny Deacon, interviews strength and conditioning coach and Director of DNA Sports Performance, Nick Jones. They discuss genetics and its impact on performance in relation to your Health and Fitness.

Show Notes:

• 01:53 – Nick Jones introduction
• 02:55 – Introduction of DNA Sports Performance
• 04:46 – What is strength and conditioning
• 08:04 – The challenges of personal trainers
• 10:49 – Clients’ responses to genetics clients
• 12:24 – The importance of individual strategies using genetics
• 15:35 – Nicks describes his personal work
• 16:50 – The future of DNA testing and its applications
• 21:23 – DNA as a Tool
• 23:01 – The importance of selecting the right coach
• 23:49 – The future of DNA testing
• 27:54 – DNA marker: identifying the risk of injury using genetics 

Links:

http://www.dna-sports-performance.com/

My DNA Coach Podcast Episode 4:
Phil Chant

My DNA Coach, Jonny Deacon, interviews Phil Chant, the Director of BodyScan. The Business focuses on DEXA scans that measures all the fat in your body. They discuss how DEXA relates to your Health and Fitness, in particular with fat loss goals.

Show Notes:

• 02:02 – Phil Chant introduction
• 03:00 – What is DEXA scanning?
• 04:28 – Skinny fat vs muscle loss
• 06:49 – Caliper testing vs DEXA
• 08:31 – Poor personal trainers: why are some trainers reluctant to see you?
• 10:40 – Jonny’s results: Jonny’s dramatic transformation
• 12:33 – Sub 10% body fat: how realistic is it?
• 15:18 – What you get with DEXA
• 17:16 – Where to learn more

Links:

https://www.bodyscanuk.com/

My DNA Coach Podcast Episode 4:

Kolbe A Index Testing

My DNA Coach, Jonny Deacon, discusses in depth what Kolbe is, what Kolbe A Index Testing does, and why would you use it for your own health and fitness.

Show Notes

• 01:26 – Introduction to Kolbe
• 03:48 – What Kolbe A Index Measures: Your Method of Operation (M.O.)
• 07:07 – The Water Metaphor: Going with The Flow
• 09:35 – The Kolbe Results: What It Means and What is Given
• 10:07 – The 4 Columns
• 11:07 – Kathy Kolbe talks about the 4 M.O.’s
• 12:18 – Jonny’s Results and Their Implications
• 19:28 – The 4 M.O.’s: Fact Finding
• 27:22 – The 4 M.O.’s: Follow Through
• 36:55 – The 4 M.O.’s: Quick Start
• 42:06 – The 4 M.O.’s: Implementer
• 48:53 – Kathy Explains What Kolbe A Index Testing Is
• 51:13 – What Kolbe Testing Means for the Health and Fitness Industry
• 54:42 – Final Thoughts

 Links:
http://www.kolbe.com/assessments/kolbe-a-index/
http://jonnydeacon.com/

My DNA Coach Podcast Episode 2:
Andrew Steele

My DNA Coach, Jonny Deacon, interviews Olympic Athlete Andrew Steele. They discuss genetic testing & specialized training programs and how it relates for your health and fitness.

Show Notes

• 02:20 – Andrew Steel introduction
• 02:50 – Andrew’s past and current work
• 08:40 – Andrew discusses what genetics are and his results since he implemented genetics information
• �11:00 – Fear of genetics information
• 13:35 – The big use of genetics information
• 15:35 – Does the one size fits all method work What does the research say? Where the research is going
• 21:10 – Optimizing health and fitness
• 22:35 – Bringing genetics into light
• 23:35 – Low carb diets: why it doesn’t work for everyone
• 24:30 – Final thoughts

Links:

http://mydnacoach.com/

My DNA Coach Podcast Episode 1:
Craig Pickering

My DNA Coach, Jonny Deacon, interviews ex-athlete and sprinter Craig Pickering. They discuss the importance of DNA testing and Genetics in regards to health and fitness programs.

Show Notes

• 01:20 – Craig’s Introduction
• 02:50 – What DNA testing and what is its relation to fat loss
• 04:51 – Does the “One Size Fits All” gym approach work?
• 07:45 – Understanding how DNA fits in to the context of your training
• 09:46 – What are the benefits of a DNA test?
• 13:44 – An in-depth discussion of the DNA markers that can help with fat loss
• 23:28 – Why genetics testing crucial to performance and development
• 27:28 – IDAs and genetics
• 31:47 – Detoxification: The Facts
• 38:00 – Lactose Intolerances, Celiac Disease and Caffeine
• 46:18 – Final Questions

Links:

http://mydnacoach.com/