How To Exercise According To Your Genes, From An Integrative MD

Well, in the age of personalized medicine and nutrition, we now have the ability to make exercise and fitness recommendations based on our genetic profiles.

Just be sure you get the test from a reliable company, focused on high-quality, evidence-based recommendations.

By learning how our body is programmed, the hope is that we will be able to optimize our performance beyond what we might have expected. We can use the information we take from gene evaluations to personalize our exercise routines and optimize the experience. Here are just a few examples:

I personally have the typical variants of the FTO and ADRB2 genes, which means I have a typical weight loss response to higher levels of physical activity. The FTO gene can affect your metabolic response to physical activity1.

However, if you had two copies of a certain ADRB2 variant, you could lose three times more body fat in response to a cardiovascular-based exercise routine than someone with a more "typical" variant, according to a specific study on females.

This gene helps me explain, in real-time, how our genetics can be utilized to help improve other parts of our health and well-being3.

Interestingly, the ACTN3 gene has a risk variant that would predict whether you might be more prone to muscle damage5 after strenuous activities. Since I have this gene variant, I take the proper precautions to make sure that I don't do more harm than good while working out.

The NFI-AS2, ADRB3, NRF2, GSTP1, and PGC1a genes are involved in processes that affect endurance activities. Together, looking at these genes might help us predict if you might excel in endurance-based activities6.

In addition, it's important for them to stretch properly and engage in cool-down exercises to reduce their risk of developing an injury.

With the information from genetic testing, there is hope that you could not only enjoy your exercise more but also tap into your genetic potential in order to be your healthiest self.