weight management...weight loss & protein diets metabolic rate recommendation detailed appendix...

Weight Management

Health Action Plan

October 1, 2019

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Table of Contents

Understand Your Genetics

How These Traits Affect You

Recommendations

Supplements

Diet

Lifestyle

Exercise

Further Testing

Traits

Hunger

Obesity Predisposition

Saturated Fat Response

Stress Response

Weight Loss & Protein Diets

Metabolic Rate

Recommendation Detailed Appendix

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Understand Your GeneticsThis report is broken down into three main sections: TraitImpact, Recommendations and Trait Detail. Depending onthe number of traits being reviewed, your report willcontain multiple trait and recommendation detailsections. Terms and sections of the report are definedbelow.

DNA

DNA is a long, ladder-shaped molecule. The rungs of the ladder are madeof two amino acids pairing together, these are called bases. They alwayspair the same way, A (Adenine) with T (Thymine), and C (Cytosine) with G(Guanine). The body is constantly replicating DNA strands.

GENE

Genes are the basic units of heredity (passeddown from generation to generation). Theyare made of DNA and provide theinstructions for how our body works, whatwe look like, etc. Humans have between20,000 - 25,000 genes. We inherit half ofthem from our mother and half from ourfather.

SNP

A SNP is a Single Nucleotide Polymorphism. SNPsoccur when the amino acids making up the basepair do not come together in the same way as theoriginal DNA strand. For example, the originalstrand may have had an A but the replicatedstrand has a G. SNPs are common and many ofthem have no impact to the individual, however,some can change how our body works.

VARIANT

Variants are how SNPs are referred to in thisreport. When the amino acid in the copiedstrand is different from the original, it iscalled a variant - it varies from the original.Variants are not necessarily 'good' or 'bad'they are simply different from the original.The depiction of variants is shown as: +/+(both copies have different amino acids), +/-(one copy has a different amino acid), -/-(both copies have the same amino acid as theoriginal) or U (one copy is indeterminate).

Reading This Report

Trait Impact Traits Recommendations

This report focuses on traits. These aretypically groups of SNPs that have asimilar impact on the body’s function.We use a proprietary algorithm todetermine the impact a group of SNPsmay have on a specific function in thebody based on your individual testresults.

The traits in our reports aretypically grouped by body function,a symptom type, a disease, anutrient need, or a response toenvironment. Within the traitpages, you will see the SNPs thatare looked at for that trait, yourvariant type and recommendationsto optimize health and minimize riskbased on your individual results.

Your genes, and therefore yourSNPs, will not change during yourlife. However, this report focuseson SNPs whose impact can beinfluenced by external factors likediet, exercise, supplements, andlifestyle changes.

Disclaimer - The recommendations in this report have been carefully prepared and reviewed for you by your health and wellness provider, based on his or herreasoned medical judgment about your personal health needs. Be sure that you have shared with your health and wellness provider all relevant information aboutyour health, including any medications or dietary supplements you may be taking, and any medical conditions you may be experiencing, before you adopt any of theserecommendations. This test is performed via DNA sequencing. As with all genetic testing with the highest possible standards, the data generated during thelaboratory process will have a <99% sensitivity and specificity.


How These Traits Affect You This page provides a high-level snapshot of the clinical significance of each trait within this panel. The results are intwo categories: traits that are ranked high, medium or low impact as well as traits for which there is an explicit result(i.e. categorical such as "yes" or "no"). At the end of this page are a summary of any non-reportable (NR) traits. Theresults for these traits are unable to be determined from the sample submitted. Recommendations are made for traitswith high or medium impact only.

Impact Traits Impact Learn More

1 Hunger MEDIUM Page 12

2 Obesity Predisposition MEDIUM Page 13

3 Saturated Fat Response MEDIUM Page 14

4 Stress Response MEDIUM Page 15

5 Weight Loss & Protein Diets MEDIUM Page 16

6 Blue Light Sensitivity LOW

7 Dieting Success LOW

8 Exercise & Fat Loss LOW

9 Mindful Eating LOW

10 Obesity & Artificially Sweetened Beverages LOW

11 Sleep Impairment LOW

12 Snacking LOW

13 Sweet Tooth LOW

14 Weight Loss & Low-Fat Diets LOW

15 Yo-Yo Dieting LOW

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High

Medium

Low

Impact Traits

Weight Management


Categorical Traits Result Learn More

1 Metabolic Rate Higher Page 17

Weight Management


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SupplementsBelow is a list of the top recommended supplements curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Supplement sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.

Recommendation Name The Details Linked Traits

Chamomile Extract Supplement with 800 - 1,250 mg ofchamomile extract per day.

Stress Response

Conjugated Linoleic Acid(CLA)

Supplement with 2 - 4 g of conjugatedlinoleic acid (CLA) per day.


Magnesium Supplement with 300 - 500 mg ofmagnesium per day.

Stress Response

Rhodiola Extract Supplement with 400 mg of rhodiola extractper day.

Stress Response

Note - If you are taking any medications, consult with your practitioner before starting any new supplements as they may have adverseeffects with your medications.

Weight Management Recommendations


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DietBelow is a list of the top dietary recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Diet sections of your report. Recommendationsare listed in order of importance based on your individual genetic results. These recommendations have beenreviewed by your healthcare provider. Please contact your provider if you have any questions.


Add Spices to Food Add spices such as red pepper, cayenne, orturmeric each day to snacks and meals.

Hunger

Butternut Squash Seeds Consume 1 oz of butternut squash seedslater in the day.

Stress Response

Calorie Dense Foods Include nutritious calorie-dense foods toeach meal such as olives, olive oil, avocado,and nuts.

Metabolic Rate

Choose Naturally SweetOptions to Satisfy YourSweeth Tooth

Eat slowly, try to extend meals to at least 20minutes.

Hunger

Dark Chocolate (70-99%) Eat approximately 1 oz of dark chocolate perday.

Stress Response

Dietary Fiber Increase dietary fiber intake to recommended25 g for females and 30 g for males.

Hunger

Drink Your Calories Add an 8 to 12 oz nutrient-rich smoothie orshake to your daily diet to increase calories.

Metabolic Rate

Include a Bedtime Snack Eat a small, 100 calories or less, healthy fatand high protein nutritious snack before bed.

Metabolic Rate

Magnesium Rich foods Consume a diet rich in magnesium. Stress Response

Mediterranean Diet Adopt a Mediterranean-style diet thatincludes a variety of antioxidant-rich foods,heart healthy fats, and complexcarbohydrates.




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LifestyleBelow is a list of the top lifestyle recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Lifestyle sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


Cold Exposure Use cold exposure, such as cold showers orbaths, to increase thermogenesis.


Reduce Stress Engage in enjoyable hobbies such asgardening, sports, or other leisure activitiesto help reduce stress.

Stress Response



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ExerciseBelow is a list of the top exercise recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Exercise sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


Aerobic Activity Aim for 20 to 30 minutes of aerobic physicalactivity most days of the week.

Stress Response

Do More Than Just YourDaily Exercise Routine

Do more than just your daily exercise routineto increase physical acitivity and dailycalories burned.


Resistance Training Engage in resistance training that targets allmajor muscle groups 2 to 3 times per week.

Metabolic Rate



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Further TestingBelow is a list of the top further testing recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Further Testing sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


HDL Measure HDL cholesterol levels Saturated Fat Response, Weight Loss& Protein Diets

LDL Measure LDL cholesterol levels Saturated Fat Response, Weight Loss& Protein Diets

Triglyceride Test blood triglyceride levels Saturated Fat Response, Weight Loss& Protein Diets

4-Point Salivary CortisolTest

Perform a 4-Point salivary cortisol test Stress Response

Fasting Glucose Test fasting glucose levels Weight Loss & Protein Diets

Fasting Leptin Test for fasting leptin levels Hunger

Reverse T3 (rT3) Measure the T3 and reverse T3 ratio Hunger

Total Cholesterol Test total cholesterol level Saturated Fat Response



Trait Details

Appendix 1

Weight Management

October 1, 2019


Hunger People with similar genetic markers may be predisposed to increased hunger or reduced satiety (feeling full) after ameal, thereby increasing the risk of overeating.

Gene SNP Variant Impact

FTO rs9939609 +/+ High

MC4R rs17782313 -/- Low

Recommendations

These recommendations are based on the genetic findings in the chart above.

DIET• Dietary Fiber

• Choose Naturally SweetOptions to Satisfy YourSweeth Tooth

• Add Spices to Food

FURTHER TESTING • Fasting Leptin • Reverse T3 (rT3)

Weight Management Medium Impact


Obesity Predisposition People with similar genetic markers may be predisposed to higher lifetime BMI and an increased susceptibility toobesity.




ADIPOQ rs17300539 +/+ High

ADIPOQ rs266729 +/- Medium

ADIPOQ rs1501299 +/- Medium

MC4R rs17782313 -/- Low

PPARG rs1801282 -/- Low

Recommendations


SUPPLEMENT • Conjugated Linoleic Acid(CLA)

DIET • Mediterranean Diet

LIFESTYLE • Cold Exposure

EXERCISE • Do More Than Just YourDaily Exercise Routine



Saturated Fat Response People with similar genetic markers may be predisposed to higher BMIs when consuming high saturated fat diets.




TCF7L2 rs7903146 +/- Medium

STAT3 rs8069645 -/- Low

STAT3 rs744166 -/- Low

APOA2 rs5082 -/- Low

STAT3 rs1053005 -/- Low

MC4R rs12970134 -/- Low

Recommendations


DIET • Reduce Your Dietary FatIntake

• Monitor Your Saturated FatIntake

FURTHER TESTING • Triglyceride • Total Cholesterol

• HDL • LDL



Stress Response People with similar genetic markers may be predisposed to greater cortisol reactivity, as well as greater anticipatorycortisol response, which can be accompanied by adverse physiological effects


COMT rs4680 +/- Medium

BDNF rs6265 -/- Low

HTR2C rs6318 -/- Low

Recommendations


SUPPLEMENT • Magnesium • Rhodiola Extract

• Chamomile Extract

DIET • Dark Chocolate (70-99%) • Magnesium Rich foods

• Butternut Squash Seeds

LIFESTYLE • Reduce Stress

EXERCISE • Aerobic Activity

FURTHER TESTING • 4-Point Salivary Cortisol Test



Weight Loss & Protein Diets People with similar genetic markers may experience greater weight loss results when following a high protein (greaterthan 25%) diet.



Recommendations


DIET • Protein Intake

FURTHER TESTING • Triglyceride • Fasting Glucose

• HDL • LDL



Metabolic Rate People with similar genetic markers may experience a higher resting metabolic rate and an increase in energyexpenditure.


UCP1 rs1800592 +/+ High

Recommendations


DIET • Calorie Dense Foods • Drink Your Calories

• Include a Bedtime Snack

EXERCISE • Resistance Training

Weight Management Higher


Recommenda�on

Detailed Appendix

Appendix 2

Weight Management

October 1, 2019


Supplements


Chamomile Extract Supplement with 800 - 1,250 mg of chamomile extract per day. Stress Response

Conjugated Linoleic Acid (CLA) Supplement with 2 - 4 g of conjugated linoleic acid (CLA) per day. Obesity Predisposition

Magnesium Supplement with 300 - 500 mg of magnesium per day. Stress Response

Rhodiola Extract Supplement with 400 mg of rhodiola extract per day. Stress Response

Diet


Add Spices to Food Add spices such as red pepper, cayenne, or turmeric each day tosnacks and meals. Hunger

Butternut Squash Seeds Consume 1 oz of butternut squash seeds later in the day. Stress Response

Calorie Dense Foods Include nutritious calorie-dense foods to each meal such as olives,olive oil, avocado, and nuts. Metabolic Rate

Choose Naturally Sweet Options toSatisfy Your Sweeth Tooth Eat slowly, try to extend meals to at least 20 minutes. Hunger

Dark Chocolate (70-99%) Eat approximately 1 oz of dark chocolate per day. Stress Response

Dietary Fiber Increase dietary fiber intake to recommended 25 g for females and30 g for males. Hunger

Drink Your Calories Add an 8 to 12 oz nutrient-rich smoothie or shake to your daily dietto increase calories. Metabolic Rate

Include a Bedtime Snack Eat a small, 100 calories or less, healthy fat and high proteinnutritious snack before bed. Metabolic Rate

Magnesium Rich foods Consume a diet rich in magnesium. Stress Response

Mediterranean Diet Adopt a Mediterranean-style diet that includes a variety ofantioxidant-rich foods, heart healthy fats, and complexcarbohydrates.

ObesityPredisposition

Monitor Your Saturated Fat Intake Limit saturated fats in the diet to no more than 22 g per day. Saturated FatResponse

Protein Intake Focus on high quality protein sources. Weight Loss &Protein Diets

Reduce Your Dietary Fat Intake Reduce the amount of fat in the diet to no more than 20% of totaldaily caloric intake (no more than 22 g of saturated fat).

Saturated FatResponse


Lifestyle

RecommendationName

The Details Linked Traits

Cold Exposure Use cold exposure, such as cold showers or baths, to increase thermogenesis. ObesityPredisposition

Reduce Stress Engage in enjoyable hobbies such as gardening, sports, or other leisure activities tohelp reduce stress. Stress Response

Exercise


Aerobic Activity Aim for 20 to 30 minutes of aerobic physical activity most days of theweek. Stress Response

Do More Than Just Your DailyExercise Routine

Do more than just your daily exercise routine to increase physicalacitivity and daily calories burned.

ObesityPredisposition

Resistance Training Engage in resistance training that targets all major muscle groups 2 to3 times per week. Metabolic Rate

Further Testing


HDL Measure HDL cholesterol levels Saturated Fat Response, Weight Loss & Protein Diets

LDL Measure LDL cholesterol levels Saturated Fat Response, Weight Loss & Protein Diets

Triglyceride Test blood triglyceride levels Saturated Fat Response, Weight Loss & Protein Diets

4-Point Salivary Cortisol Test Perform a 4-Point salivary cortisol test Stress Response

Fasting Glucose Test fasting glucose levels Weight Loss & Protein Diets

Fasting Leptin Test for fasting leptin levels Hunger

Reverse T3 (rT3) Measure the T3 and reverse T3 ratio Hunger

Total Cholesterol Test total cholesterol level Saturated Fat Response


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