Have you ever begun a weight loss or fitness program with a friend and been frustrated to find she was having better results than you? Perhaps you were even doing the same things - eating the same foods, completing the same exercises - and yet she was seeing gains or dropping pounds and you were remaining the same. That’s because no two people are the same and therefore one routine isn’t always going to be effective for every person. Our DNA, our body’s make-up, plays a role in reaching our fitness goals.
Recently, I got the results from the HomeDNA Healthy Weight test. This simple at-home DNA test provides insights about the best fitness and food choices based on your personal DNA. The 72-page report provides information in four main areas: weight loss ability, food, nutrients, and response to exercise. Beyond the basic results, the document gives a detailed explanation of and success strategies for each of those areas. This test and the subsequent report does not tell you what you ‘should’ weigh based on your genes. Rather it tells you how to get the most out of your fitness routine and the food you consume based on your genetic make-up.
For me, some of the results were surprising and many of them backed up what I have known for years about my fitness preferences.
Key Findings from My HomeDNA Healthy Weight Test:
My Weight Loss Ability is Low.
BOO! Ok, honestly, this isn’t surprising to me at all. I’ve been roughly the same size and same weight for most of my life. This doesn’t fluctuate much no matter the way I eat or the amount I workout. For example, in the month of January I worked out 25 days, clocking more than 1,000 minutes of cardio. While this was significantly more than the previous months, my weight didn’t change at all. I noticed my clothing fit better, and I was certainly gaining muscle mass but I didn’t lose a single pound.
I Need To Work More Complex Carbs into My Diet.
For years now I have been a protein-eating machine. After doing the Whole30 and then switching to a mostly paleo diet, for the last 3 years, protein has been my main source of food. Yet after an allergy test last year - pork and beef have been removed from my diet. It turns out, according to this test that only 20-25% of my diet should consist of lean protein, while 50-60% should be made up of complex carbs. Plus, it turns out that my carb utilization is enhanced - thanks genes!
I Need To Ramp Up my Folate and B12 Vitamins.
In all honesty, years ago my doctor told me that my B12 numbers were deficient and I should take a supplement to make up for that. I did for awhile and then quickly forgot that advice. Then these results came through showing these deficiencies again! It turns out, being deficient in these vital nutrients can also mean diet and exercise isn’t as effective.
I Need to Workout Frequently and Intensely.
When the test results showed I should get in around 300 minutes of cardio every week, I felt oddly vindicated. I’ve never been one to feel like a long leisurely walk or even 20 minutes on a treadmill was enough for what I need. I prefer workouts that have me sweating and I prefer to have an hour at the gym to really work out. Anything less seems insignificant. Apparently, I feel this way because it’s in my genes. I need between 200 and 300 minutes per week of intense cardio, as well as time for weight training. I’m always telling people that I need to be in the gym at least 5 days a week in order to feel healthy, so it’s good to know my genes agree.
Beyond these results… the HomeDNA Healthy Weight report also provided me with a week’s worth of meal plans that would work best according to my genes. These plans include 6 meals daily - another thing I know I need - breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and after-dinner snack. Each day is different and the plan was clearly tailored toward my specific needs. The report does the same with an exercise plan, providing a 5-week plan that combines both cardio and strength training.
Obviously, this test shouldn’t replace a doctor’s advice and the results should be discussed with your doctor before any major changes are made. For me, the results weren’t surprising but they did help confirm some things I already knew and highlight the things that are best for me and my body. I look forward to making a few small changes - like adding a B12 supplement back into my daily routine, and making sure I get those minutes of cardio and strength training worked into my every week.
The only downside I see to the entire process is the time it takes to get the results. You purchase the kit, swab your mouth with multiple cotton swabs and then mail them off to the company. 2 months later the results were available for viewing online. Given the detailed report and all the meal and exercise suggests, 2 months isn’t a crazy amount of time to wait, but it was longer than I anticipated.
Want to try it out for yourself?? Use the code HW50 to take $50 off your order. The promo code is good until 4/30.
This is a sponsored post in which I was gifted the HomeDNA Healthy Weight test but was not paid to share my thoughts. All opinions are my own.
