My DNAFit Diet report from DNAFit!

As promised, here’s a brief overview of my DNAFit Diet results.

Optimal Diet for Weight Management

Mediterranean Diet

Recommended nutrition Overview

Increase: Vitamin D, Calcium, Olive Oil

Decrease: Salt, Saturated Fats, Grilled meat

Lactose Intolerance: High

Coeliac Predisposition: Medium, Possible predisposition

Individual Food Sensitivities

Salt Sensitivity: High

Alcohol Response: Normal

Caffeine Sensitivity: Fast Metaboliser

The DNAFit Diet report focuses on the following areas:

  1. Optimal Diet Type
  2. Carbohydrate & Saturated Fat Sensitivity
  3. Detoxification Ability
  4. Anti-Oxidant Requirements
  5. Personal Vitamin & Micronutrient Needs
  6. Salt, Alcohol & CaffeineSensitivity
  7. Lactose Intolerance
  8. Coeliac Predisposition

This report comes with the Fitness Diet Pro Package. It has both the Fitness Premium and the Diet Professional packages and hence the ultimate DNAFit package!

If you are interested to have a read at my DNAFit Fitness report, you can click this link.

Now let’s dive into my DNAFit Diet report.

Optimal Diet Type

The optimal diet type for my profile is Mediterranean Diet. I’ve heard about this diet before but I’ve never given it a try. And now that it’s confirmed by my genes that this is the diet for me, I’m willing to adopt it.

If you don’t know what is it then check Mediterranean Diet.

Carbohydrate Sensitivity

I’m on a medium-low sensitivity to carbohydrates.

My profile responded positive to 2 out of 5 genes that are tested for carbohydrate sensitivity.

According to DNAFit, I’m more sensitive to the negative effects of both fats and refined carbs in my diet and also to a sedentary lifestyle.

Reading the above made me realized why I had put on weight and why it was so easy for me to gain weight. Refined carbs coupled with sedentary lifestyle are the culprits for all these years.

And so it’s recommended for me to consume a maximum of 10% of my daily calories through refined carbs. This is the part that I find tricky. I don’t count my calories. I do however watch what I eat. The easiest solution for me would be eliminating refined cards on normal days except on my binge day. And to consume 25g of fibre per day. I’m happy to oblige. I got my fibre from fruits that I eat.

Saturated Fat Sensitivity

I’m on medium sensitivity to saturated fat.

In terms of weight management and general health, I was advised to reduce saturated fat and to consume less than 16g/day, eliminate trans fat and replace them with olive oil.

My profile responded positive to 5 out of the 7 genes. Not a good score I’d say. In addition to reducing saturated fat, it would beneficial to consume mono and polyunsaturated fatty acids.

What are their differences? Check the video below.

Detoxification Ability

This detoxification refers to the natural process that takes place in the liver.

There are 2 parts on this.

The first part is how well the body responds to toxics substances present in meat cooked at high temperatures.

To be honest, I thought toxic chemicals produced by foods cooked at high temperatures was a myth! Apparently I’m wrong!

My profile responded positive to 2 out of 2 of the tested genes which means I have the enzymes that can make this matter worst for my DNA and my health in the long run.

Now I’ve something to worry about because I love grilled/smoked lamb, meat and chicken!

DNAFit’s recommendation would be to limit consumption of grilled/smoke meats to 2 or less servings per week.

The second part is how the body compensates the part 1 above.

Lucky for me in this department, my profile responded positive to 2 out of 2 of the tested genes which means I have the enzymes to compensate for part 1 and therefore it’s not necessary for me to increase a certain vegetable intake.

Anti-Oxidant Requirements

My anti-oxidant need is at normal range.

However, to support my body’s own protective mechanism, it’s important for me to ensure that I meet the recommended daily doses.

Omega-3 Need

My Omega-3 need is at normal range.

DNAFit tested 2 genes and my profile has no response to both genes.

The advised Omega-3 intake is the same as the current EU RDA which is 1.6g/day.

Vitamin B Requirements

My Vitamin B requirements is at normal range.

DNAFit advised for me to ensure that I meet the recommended daily intake.

Vitamin D Requirements

My profile shows that I have impared calcium absorption and also bone structure and therefore I need to increase Vitamin D consumption above the standard guidelines.

Salt Sensitivity

I have high sensitivity to salt.

My profile responded positive to all of the genes tested. Based on the results, there is a possibility to hypertension with excessive salt consumption.

Recommended to reduce my salt intake. This isn’t a problem for me. Since I started low card diet years ago, my taste bud couldn’t handle salty and sweet stuff.

Alcohol Response​

I have the enzyme to metabolise alcohol fast.

This doesn’t matter to me because I don’t drink alcohol.

Caffeine Sensitivity

I have the enzyme to metabolise caffeine fast.

However, I should keep within the recommended guidelines for caffeine consumption. Not to worry, I rarely drink drinks with caffeine in them.

Lactose Intolerance

The fact I’m lactose intolerent is something that I suspected since I had incident involving milk a few years back.

So the recommendation is for me to reduce or avoid lactose. This is not a problem because I already stay away from milk and also processed foods.

Coeliac Predisposition

Coeliac disease is a relatively common digestive condition that occurs when a person has an adverse reaction to gluten.

Unfortunately my profile reveals that even thought the risk is not high, it is not possible to exclude it.

I had an incident last 2 years with gluten. And because of that incident, I stay away from having them in my daily diet.

I do however enjoy bread, pastries and the like but I keep them at minimum and only eat them occasionally.

There you have it. And so I have a few days to read, understand and process this report. Guess what… I have more questions. But I will save them for my next post.

For now I’d like to share a few changes that I have made and am planning to implement with regards to my diet.

I’ve been juicing at least once a day since I started on 25th April 2017. I don’t see this will change with the regards to the Mediterranean Diet other than with this diet, I will cut down roots in my juice because of their starchy content as this diet revolves around fresh non-starchy vegetables and fruits.

I will increase olive oil intake as recommended.

I’m having resistance to reducing consumption of grilled/smoke meat to 1-2 servings per week. I mean I only eat a bunch of them during weekend and will definitely up my intake of brocolli to aid removal of toxins in the body.

I will continue to juice variety of fruits and green vegetables for their anti-oxidant benefits.

I will be eating more fish. I will do my best to have 2 servings per week. This part is gonna be challenging especially when I’m eating out. I don’t usually have fish.

Also looks like I’m back to having eggs on my daily diet. I have stopped having my daily eggs since I started intermittent fasting last year.

In the mean time, if you are interested to get to know yourself better and want to make lifestyle change according to your DNA, you can head over to and find out for yourself which of their packages suit your need.

Personally I recommend DNAFit because the reports, results and information is purely tailored about the person based on their genes and DNA.

I find it to be a very valuable tool. There is no more second guessing and with DNAFit, it reveals the secrets of how you can live and have a healthier lifestyle.

To owning your greatness,

my-name s

My DNAFit fitness report from DNAFit!

Finally the one thing that I’m most excited about has shown up in my email last night after I was done with my cycling.

My DNAFit results!!!

And so… below is the brief overview on my fitness report based on my DNA.

Now that you’ve seen the brief overview of my DNA results, let’s dive a little bit deeper into each section.

On the fitness, the fitness areas that DNAFit focuses on are

  1. Power/Endurance Profile
  2. Aerobic Potential (VO2 Max)
  3. Recovery
    1. Post Exercise Recovery Speed
    2. Post Exercise Nutrition Needs
  4. Injury Risk

Power/Endurance Profile

Based on my genes, I’m 74.3% endurance and 25.7% power. Therefore in my sports training, it would benefit me and my body if I placed high priority on endurance type of exercises. Endurance training is low intensity activity and you do it for longer period of time.

Personally I love long rides of more than an hour ever since I got a road bike early this year. I enjoy long rides and I find it amazing that the test confirms this.

Out of the 8 genes that DNAFit tested for power response, my profile responded positive to 2 sets of the power response tests. And my profile responded positive to 6 sets out of 11 genes for the endurance response tests.

Aerobic Potential (VO2 Max)

The VO2 max is a test used by scientists to measure the maximum or optimum rate at which an individual’s body can effectively use oxygen during exercise.

There are 5 VO2 Max genes that are tested and my profile responded positive to 4 of the genes.

I’m on the medium (right in the middle) on their scale. In order for me to make use of this ability, DNAFit recommended me to include both endurance and power activities in my training.

Post Exercise Recovery Speed

According to the DNAFit, I’m lucky enough to recover very quickly with little rest. There are 7 genes that are tested and my profile has no respond to all of the genes.

From the results, I have no issues with removal of toxins, metabolic by-products, and free radicals created during detoxification process or exercise and I have lower levels of inflammation after hard training sessions, which leads to quicker recovery times. Definitely a plus for me!

Based on the above, it is still recommended for me to take adequate intake of antioxidants in my daily diet and to maintain regular exercise program to support my recovery times.

Since I’ve been active, I’ve got the feeling that I needed to stay active. So there were times when I exercise 5 times a week. In my head, I have this thought if I don’t consistently exercise then I might “lose it” whatever that means. Now I get it!

Post Exercise Nutrition Needs

There are more than 5 micronutrients recommended for post exercise nutritional support and recovery time.

The recommended daily intake of these micronutrients varies from person to person.

In my case, I need to take up more Vitamin A than the normal EU recommended daily allowance. My Vitamin C intake is at the top of the EU recommended daily allowance. The rest are just according to the normal EU recommended daily allowance.

Injury Risk

I suspected that I have high injury risk which was why I stopped being active for several years. Boy that was a mistake. But then I was young and didn’t know any better.

It is confirmed by DNAFit that I have higher risk of injury.

There are 7 genes tested for this and my profile responded positive to 3 injury risk genes. Based on the tests, I have:

  1. Moderate risk of tendinopathy and osteoarthritis.
  2. Increased risk of tendon and ligament injuries in sport.

My concerns when I’m cycling and running are my knees and ankles. I do experience minor inflammations on both knees when I pushed myself in training sessions. This means I have to be extra careful when pushing myself and listen to my body so that I don’t overexert myself.

It is recommended for me to undertake prehabilitative exercises relevant to the sport and consider nutritional support for connective tissue. My go to prehabilitative exercise is yoga. I find that doing yoga helps with my knees, ankles and the overall recovery.

The big question now is what changes am I going to incorporate into my training now that I know and have this information about me, my genes and my fitness.

  1. I’m definitely going to add power based workouts to improve my VO2 max.
    1. I’m looking at to do sprints (which I used to hate for most of my adult life but thanks to Bobby, I look forward to do more of it now)
    2. Weight training. I’m unsure how to go about this but I will consult someone from DNAFit.
  2. Consume the recommended micronutrients for nutritional support. On the plus side, I get to eat more fruits and veggies. The cons, added expenses of buying new fruits and veggies.
  3. Currently I do my endurance training 3 times a week. So it’s either I do my endurance training twice a week and incorporate a power based training once a week or keep my endurance training to 3 times a week and just add a power workout once a week. I haven’t decide yet.

I find that the DNAFit for fitness is useful for me not only to confirm my own gut feeling and hunches about my own body, it is a tool that I can refer to when it comes to scheduling training, when to rest, what to eat to support my body and my fitness goal.

I will be sharing my DNAFit Diet results from DNAFit after this post is published.

See you soon!

my-name s