{"id":63852,"date":"2017-12-06T07:15:29","date_gmt":"2017-12-06T12:15:29","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=63852"},"modified":"2021-05-14T09:30:29","modified_gmt":"2021-05-14T13:30:29","slug":"dna-tests-diet-exercise","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/dna-tests-diet-exercise\/","title":{"rendered":"5 At-Home DNA Tests That Clue You in on Your Health"},"content":{"rendered":"
\"5
Photo courtesy of “Embody DNA” by Lose It!<\/figcaption><\/figure>\n

The turning point came in September of this year, after traveling back from a Croatian vacation<\/a> in yoga pants to hide my bloated tummy. Despite a summer of eating mostly plants<\/a> and cutting back on wine \u2014 not to mention carrying around pre-measured nuts and dried edamame on my trip \u2014 I couldn\u2019t make the scale budge and felt awful.<\/p>\n

So when I heard about health-focused DNA tests \u2014 ones that promised to analyze your genes to decode which foods and workouts were best for your body \u2014 I was curious to see what insights would arrive after sending a tube of saliva in the mail.<\/p>\n

I loved the idea that the science of genomics would offer clues about my body and free me from my DIY experiments of giving up entire food groups for 30 days or choking down probiotic<\/a> sauerkraut. The category of direct-to-consumer genetic tests was exploding. And now, they offer more opportunities than ever to learn if I have a gene for speed, how I metabolize alcohol or caffeine or whether I’m likely to gain weight from eating too much bacon.<\/p>\n

RELATED: <\/strong>7 Surprising Ways You\u2019re Sabotaging Your Metabolism<\/a><\/p>\n

Health DNA Tests: The Limitations<\/h3>\n

Startups like Helix and Sequencing.com have recently created an app marketplace in which health companies can access your DNA data and offer insights. And last month, the U.S. Food and Drug Administration announced<\/a> it would streamline the approval process for tests that evaluate people\u2019s predisposition for certain health conditions<\/a>.<\/p>\n

As the tests grow in popularity, critics have balked at some companies\u2019 claims. They cite questionable leaps in translating DNA data into something meaningful for consumers. \u201cThere\u2019s a lot of peddling stuff that\u2019s of little value,\u201d says Dr. Eric Topol of the Scripps Translational Science Institute. He explains that many of the insights rely on research that looks at single genetic variants, rather than the interplay of multiple genetic markers.<\/p>\n

Also, the results of each test might not be consistent. Companies often look at different spots in your DNA and come to contradictory conclusions, adds Dr. Barry Starr, who works at Stanford University\u2019s genetics department as the director of outreach activities. (Case in point: My 23andMe<\/a> results indicated that I was more likely to weigh more than average. Three other tests predicted a normal BMI.)<\/p>\n

\u201cFor something as important as your weight, I wouldn\u2019t trust a consumer test for that,\u201d says Starr, author of A Handy Guide to Ancestry and Relationship DNA Tests.<\/em><\/a> \u201cYou\u2019re going to get an incomplete picture that doesn\u2019t include all the other genes and factors that influence your BMI.\u201d<\/p>\n

Still, I wanted to see if such DNA-powered health testing could help me feel better. So I researched five products with a genetic component and tried them out. Read on for what I learned.<\/p>\n

RELATED: <\/strong>5 Intermittent Fasting Methods: Which One Is Right for You?<\/a><\/p>\n

5 DNA Tests That Offer Insight into the Diet and Exercise Plan for You<\/strong><\/h2>\n
\"DNA
Photo courtesy of “Embody DNA” by Lose It!<\/figcaption><\/figure>\n

1. \u201cEmbody DNA\u201d by Lose It!<\/a> ($189)<\/h3>\n

Lose It! has been around since 2008 as a food- and activity-tracking app. In July, the company teamed up with genetic sequencer Helix to go deep on whether the foods you\u2019re logging are your friends. The app reveals the likelihood of saturated fat or sugary beverages affecting your BMI<\/a>, for example, or whether you\u2019re more apt to excel at endurance sports or power activities<\/a>.<\/p>\n

Pros:<\/strong> The app monitors the foods you\u2019ve logged to make sure they\u2019re in line with your genetic tendencies. If your results show that you\u2019re among the 18 percent of people who gain weight more when eating a high-fat diet<\/a>, it will flag how many days you went over the recommended number of grams.<\/p>\n

Cons:<\/strong> If you rank \u201caverage\u201d like I did in most categories, the insights offer limited value. I did enjoy learning that I\u2019m likely not<\/em> to be lactose intolerant, so I\u2019ve since ignored the warnings about the perils of dairy and started enjoying Greek yogurt<\/a> again. I\u2019m also skeptical about the finding that I\u2019m part of the 43 percent of the world\u2019s population for whom exercise doesn\u2019t lead to weight loss, considering it\u2019s well-established<\/a> that most people can\u2019t out-exercise a bad diet.<\/p>\n

RELATED: <\/strong>The Truth About the Ketogenic Diet and Weight Loss<\/a><\/p>\n

\"DNA
Photo courtesy of Ixcela<\/figcaption><\/figure>\n

2. Ixcela<\/a> ($299)<\/h3>\n

With this kit, you get the tools to prick your finger at home. Then you return a blood sample in the mail. A technician analyzes 12 microbial metabolites that the company has deemed essential to your gut health<\/a> and compares them to typically normal levels. You receive five scores on gastrointestinal fitness, immunity, cognitive acuity, emotional balance and energetic efficiency.<\/p>\n

With other tests, you have to provide a stool sample to get a clue about what\u2019s happening in your gut<\/a> \u2014 the state of which has been linked to your immune system<\/a>, sleep, heart health and risk for chronic diseases. Yet co-founder Erika Angle says blood provides a better indication of your \u201cinternal fitness\u201d biomarkers than what\u2019s found in the large intestine.<\/p>\n

Pros:<\/strong> After blindly taking probiotics<\/a> to positively influence my microbiome, it\u2019s reassuring to have a test to reveal what\u2019s actually going on in there. And it\u2019s a good way to put your gut health on your radar.<\/p>\n

Cons:<\/strong> The actionable suggestions for each category resemble general health advice, such as eating fiber-rich, whole grain foods, as well as fish<\/a>, olive oil, veggies, nuts and seeds and fermented foods like kimchi and yogurt. Oh, and I\u2019m supposed to meditate daily<\/a>, exercise several times a week and cut back drinking to improve my emotional well-being.<\/p>\n

\"DNA
Photo courtesy of FitnessGenes<\/figcaption><\/figure>\n

3. FitnessGenes<\/a> ($219)<\/h3>\n

FitnessGenes analyzes more than 40 genes to give you a personalized workout plan<\/a> and nutritional advice. The results provide detailed info, including whether you have the gene that clears lactic acid<\/a> from your body quickly. You\u2019ll also learn whether you have the genotype associated with producing the alpha-actinin-3 protein, which helps your muscles make the rapid, forceful contractions key for speed<\/a> and power sports. (I don\u2019t.) \u201cIt\u2019s why two people can follow the same workout plan and get different results,\u201d says co-founder Dr. Dan Reardon.<\/p>\n

Pros:<\/strong> Your results come with nuanced explanations about how your genes work and in what context. A few things rang true for me: My genetic profile showed that my post-workout recovery<\/a> is weaker than average, so I need to limit strength sessions to a couple times a week and rest longer in between reps. Also, I\u2019m more prone to sleep disturbances, so I need to shut off my phone before bed.<\/p>\n

Cons:<\/strong> The explanations are refreshingly honest about the state of the science. For example, my recs included: \u201cYou have one fast and one slow caffeine<\/a> metabolism gene, so your metabolic speed could swing either way.\u201d Yet it\u2019s often unclear what to do with the information. (After telling Reardon that my morning coffee kicks in within seconds, he concluded that I\u2019m a fast metabolizer. He suggested cutting back on joe before workouts to avoid an energy crash.)<\/p>\n

RELATED: <\/strong>Should You Be taking Pre-Workout Supplements?<\/a><\/p>\n

\"DNA
Photo courtesy of EverlyWell<\/figcaption><\/figure>\n

4.EverlyWell’s Food Sensitivity+<\/a>\u00a0($329)<\/h3>\n

EverlyWell combines traditional food sensitivity testing with insights on your genetic likelihood to be lactose intolerant or produce certain vitamins and minerals. The food panel measures the immune system\u2019s response to 96 foods that could cause intolerances and therefore, bloating<\/a> or joint pain, among other symptoms.<\/p>\n

Pros:<\/strong> Although the science behind the food intolerance test isn\u2019t foolproof, it can clue you into what ails you. I found out I have issues with gluten<\/a>, soy and cashews, and my bloating went away as soon as I stopped eating them. Also, if you learn you\u2019re genetically predisposed to a magnesium<\/a> deficiency, you might want to cross-reference your intolerances to make sure you\u2019re not eliminating foods that contain high volumes of the mineral, explains Dr. Marra Francis, EverlyWell\u2019s medical director.<\/p>\n

Cons:<\/strong> The genetic component measures your risk of certain vitamin deficiencies<\/a>. But it doesn\u2019t actually look at the levels of those vitamins in your body.<\/p>\n

\"DNA<\/p>\n

5. Arivale<\/a> ($999)\u00a0<\/strong><\/h3>\n

This is a wellness program that combines extensive genetic and inflammatory marker analysis with three coaching calls over a two-month period. The company sends you a Fitbit and a scale. And your coach monitors your MyFitnessPal account to offer advice on improving inflammation or eating more protein, for example. The genetic component rounds out the comprehensive approach by looking at what predisposes you to gain weight<\/a>.<\/p>\n

Pros:<\/strong> I loved working with coach Cassie Christopher who sent me Amazon links for Omega 3 supplements<\/a> and gentle reminders, like \u201cI noticed you haven\u2019t been tracking your food lately.\u201d I learned a lot of other information about myself, including the fact that I have slightly higher mercury levels and should therefore go easy on the spicy tuna rolls. I also have a gene that\u2019s associated with periodontal disease, so I need to stay on top of flossing.<\/p>\n

Cons:<\/strong> It\u2019s pricey. After your initial trial runs out, you have the option of joining a membership program for $125 month. You can then get re-tested in six months. Also, it\u2019s not obvious how some of the genetic information, like how you taste sweet or bitter foods, relates to weight.<\/p>\n

My Post-Testing Overview<\/h3>\n

The science still has a long way to go, yet I was able make a few tweaks to my diet and exercise routine<\/a> that helped me lose five pounds. I also discovered that despite one\u2019s desire to discover what makes you unique, most of the insights included tried-and-true advice that applies to all of us: Don\u2019t eat so much saturated fat. Exercise more<\/a>. Watch your calorie intake. \u201cIt\u2019s too early to take a lot of this health and fitness stuff seriously,\u201d says Starr. \u201cBut as we learn more, the tests will get better and better at predicting which diets and exercise will work best for each individual.\u201d<\/p>\n

Read More
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\nHow to Reduce Your Breast Cancer Risk at Any Age<\/a>
\nIs Personalized Nutrition the Best Way to Lose Weight?<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

At-home DNA tests now offer clues on the best diet and exercise plan for you. But do they deliver? One writer puts five kits to the test.<\/p>\n","protected":false},"author":46,"featured_media":63878,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,18],"tags":[41,217,289,59,71,341,421,100],"class_list":["post-63852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","category-weight-loss","tag-diets","tag-disease","tag-exercise","tag-healthy-substitutions","tag-nutrition","tag-tax1living-well","tag-tax2health-tech","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/46"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=63852"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63852\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/63878"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=63852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=63852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=63852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}