Shared Fitness Actions

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-Monitor your VO2 max to detect improvements.
As well as the lab based assessments, there are easy field tests to estimate your VO2 max such as the 1.5 mile run test. VO2 max can be estimated from your time completing this distance using this equation: (485 / time to complete 1.5 miles) + 3.5. If performing these tests, you should look to consult a trained professional to oversee it.

-Swap meals high in saturated fats such as beef burgers for healthier alternatives like turkey burgers.
Foods high in saturated fats can have a negative impact on memory when over consumed.

-Consider supplementing up to 4000 IU of vitamin D a day.
Vitamin D has been shown in some studies to help with improvements in VO2 max capacity, so ensuring you have adequate levels can be beneficial to VO2 max training.

-Start your day with 5 mins of mindfulness.
Mindfulness has been shown to increase BDNF levels and it can also encourage better eating behaviours.

-Try using a L-arginine supplement.
Take 1.5-2 g/day. Studies have shown a mean increase of 0.07 L/min in VO2 max when supplementing with L-arginine.

-Do something you enjoy every day, such as reading a book or chatting with a friend.
This will help you maintain a good mood and raise dopamine levels so that you are less likely to search for a dopamine boost through impulsive food choices.

-Make sure to have plenty of chicken, turkey, tuna or salmon in your diet.
A 3-ounce serving of one of these meats has plenty of niacin (vitamin B3), which has been shown to help reduce fetuin-A levels.

-Use garlic and onions as a base to meals.
Both garlic and onions contain prebiotics, such as galactooligosaccharides, which have been shown to increase calcium absorption. This increase in calcium absorption will help to keep your bones stronger.

-Do not consume more than 400 mg of caffeine daily (approximately 5 or more cups of coffee).
There is an increased risk of side effects such as insomnia and cardiovascular impacts when more than this amount is consumed daily.

-Avoid artificial trans fats as much as possible.
Also called partially hydrogenated oils, this type of fat is known to have such a negative impact on health it was banned as a food additive by the FDA in 2018. It can still be found in some processed foods however, so always check the ingredient list.

-Increase your intake of omega-3 rich foods such as mackerel and salmon.
Omega-3 fatty acids have been shown to improve cognitive function which will have positive effects on your episodic memory.

-Include 1-2 high intensity interval training (HIIT) sessions a week.
Sprint for 30 seconds followed by 60 seconds of walking, and repeat at least four times. Progress to longer durations of sprinting over time. HIIT has been shown to be a quick and effective way to increase VO2 max.

-Consider supplementing with creatine when training.
Creatine has been shown to help with lactate clearance and is also known to help increase muscle strength.

-Add a handful of blueberries to your breakfast.
Blueberries are low in calories and contain plenty of polyphenols that help keep inflammation levels low. This can, in turn, help to increase adiponectin levels and improve insulin sensitivity.

-Be sure to plan your meals each day.
Planning out what you will eat throughtout the week can help reduce your likelihood of overeating and encourage healthy food choices.

-Supplement daily with 400 mg of curcumin.
Studies have shown significant increases in adiponectin levels after supplementing with curcumin.

-Give green tea a go.
Green tea is lower in caffeine and richer in antioxidants than black tea, so if you can stomach this tea, it is a great addition to your day for improving your cardiovascular health.

-Run or cycle 3 times a week, at a moderate-hard intensity (70-80% HR max).
These sessions should be 30 minutes or longer. Having these longer, steady-state aerobic exercise sessions are key to increasing your VO2 max, particularly for high responders.

-Slow down the eccentric (lowering) portions of some exercises during a workout.
Slowing down this part of the movement will increase time under tension, and can increase the metabolic stress experienced by the muscle to induce greater hypertrophic signalling.

-Try fasting from 8pm to 10am a few days a week.
Fasting reduces fetuin-A and has been shown to have multiple other benefits on your metabolic health, such as improved insulin sensitivity. This, in turn, can help keep your body fat levels healthy.

-Be active for at least 30 mins, 5 days a week.
Whether this is walking, swimming, or gardening; being aerobically active can increase BDNF levels and aid memory, even if the impact is slightly less than seen with other genotypes.

-Spice up your meals by adding ginger.
Ginger contains gingerol which has been found in several studies to be an inducer of adiponectin production (a possible mechanism behind ginger's insulin sensitising effects).

-Try to have 3 servings of dairy each day.
Milk is full of calcium, phosphorous, magnesium and protein - all essential for healthy bones.

-Avoid caffeine at least 4 hours before going to sleep.
Caffeine can negatively impact your sleep quality and, long-term, poor sleep can harm your cardiovascular health. Given your intermediate rate of caffeine metabolism, you will need to allow at least this much time for it to clear your system.

-Supplement with 300 mg of Ashwagandha root extract, twice daily.
Ashwagandha supplementation has shown promising effects on VO2 max, with a 5% increase observed after 8 weeks in one study.

-Fill half your plate with vegetables at meal times, and eat these first.
This will help you moderate your intake of high-fat/sugar foods in meals, minimising the risk of overeating.

-Snack on 28 g (1 oz) of sunflower seeds.
Sunflower seeds are one of the best sources of vitamin E, providing plenty of antioxidants to keep inflammation low.

-If you experience symptoms from consuming lactose, opt for low-lactose dairy foods such as hard cheeses and yogurt.
These have lower levels of lactose than in other milk containing foods, so are more likely to be tolerated better.

-Supplement with 1,000-2,000 IU of vitamin D3 daily, particularly in the winter months.
Vitamin D helps regulation of our body clocks, and therefore supplementing is important in winter.

-Incorporate 1-2 high intensity interval training workouts each week.
High intensity exercise has been shown to be particularly good at increasing IL-10 levels, and helping keep inflammation levels lower.

-Eat plenty of red grapes.
Grape skins contain resveratrol which has been shown to increase IL-10 even with small amounts.

-Add a handful of blueberries to your breakfast.
Blueberries are high in polyphenols which keep inflammation levels low, and increase anti-inflammatory cytokines such as IL-10.

-Run at a moderate intensity for at least 20 minutes, 2-3 days a week.
Regular exercise increases your natural antioxidant defences, increasing your ability to prevent raised inflammation levels.

-Eat high antioxidant foods such as berries, lychee, grapes, broccoli, bok choi.
They will reduce the risk of oxidative stress from raised SOD activity levels.

-High intensity interval training (HIIT) will induce more endurance adaptations with your higher levels of alpha-actinin 3.
Add in power-oriented exercises such as plyometrics and Olympic lift variations into your training to make the most of your increased power potential.
Perform exercises such as jump squats, plyo push-ups and power cleans following a good warm up.

-Supplementing with creatine would be beneficial for you to help boost your ability to generate power.
Take 3-5 grams of creatine monohydrate daily with a carbohydrate rich meal or snack.

-Eat plenty of red grapes.
Grape skins contain resveratrol which has been shown to increase SIRT1 activation.

-Try adding extended periods of caloric restriction such as through intermittent fasting, with a fasting period of at least 12 hours.
Fasting has been shown to upregulate the activity SIRT1 and benefit health brain ageing.

-Add a handful of blueberries to your breakfast.
Blueberries contain plenty of polyphenols which are an important antioxidant that benefit neuroprotection by keeping inflammation low.

-Try to perform at least 150 minutes of moderate intensity activity every week.
Exercise is a great way to keep your BDNF levels boosted as well as contributing to minimizing inflammation, and improving sleep quality.

-Incorporate 1-2 high intensity interval training workouts each week.
There is a positive relationship between exercise intensity and BDNF activity, so higher intensities will stimulate it more.

-Try intermittent fasting, with a fasting period of at least 12 hours.
Fasting increases levels of β-hydroxybutyrate, which is a ketone body that stimulates BDNF.

-Take 400 mg of curcumin, with 10 mg of piperine to aid absorption, daily.
Curcumin upregulates BDNF expression and also helps fight against inflammation.

-Caffeine consumption raises cortisol levels acutely, consider using caffeine as a pre-workout stimulant.

-See your caffeine trait.
Perform frequent moderate to high intensity exercise to help optimise your cortisol levels.

-Increase the amount of plant-based foods in your diet.
Recent studies have shown that consuming a plant-based diet, even if still consuming small amounts of meat and dairy, can lower blood pressure.

-Try hibiscus tea in the morning.
Hibiscus has been shown to have blood pressure lowering effects, potentially through nitric oxide related mechanisms.

-Consume lots of insoluble fibre.
This form of fibre can be found in brown rice and wheat bran. Fibre is effective at keeping LDL cholesterol levels low, improving blood sugar levels and increasing satiety.

-Make sure your calcium intake is spread throughout the day, with no more than 500mg at any one time, and if you supplement, take with food.

-If not getting enough dietary zinc, supplement with at least 15 mg per day.
Zinc is an important element for thyroid hormone synthesis, and can also become reduced when thyroid hormone levels are low.

-Start every day with a teaspoon of apple cider vinegar in water, with half a squeezed lemon.
This will improve gut health and promote good insulin function (note that you could also have this drink before a carbohydrate based meal).

-Consuming anti-inflammatory herbs and spices is likely to benefit you immensely.
Consider taking curcumin with black pepper, and a small amount of avocado every day (but remember to account for the calories and fat in avocado).

-High intensity interval training has been found to be very effective in keeping visceral fat levels down.
Eat plenty of red grapes as their skins contain a chemical called resveratrol and their seeds contain proanthocyanidin which has been shown to block aromatase activity.

-If wanting to maximise metabolic stress, add some supersets into your workouts.
Supersets - completing two exercises back-to-back with minimal rest - will increase lactate production and activate hypertrophic signalling, leading to muscle growth.

-Eat more red grapes.
Their skins contain a chemical called resveratrol which has been shown to reduce fetuin-A levels and increase adiponectin levels. This will help to improve your body composition.

-Try to do 1-2 high intensity interval workouts (HIIT) a week.
The exercise-induced increases in BDNF are intensity-dependant, so doing higher intensity exercise will lead to greater elevations in BDNF levels.

-Add some chilli peppers or paprika into a few meals a week.
Capsaicin - the active component of chilli peppers - has shown potential to increase adiponectin levels.

-Black tea is a good addition to your day.
Black tea is rich in polyphenols - anti-inflammatory compounds that help to improve cardiovascular health - but it is lower in caffeine than coffee.

-When a craving strikes, pause for 5 minutes.
Delaying your response to the urge can help you understand better why you have that craving in the first place, which may help you to have a different response in future.

-Start your day with a green tea and a handful of blueberries.
Green tea and blueberries are high in antioxidant which will help limit inflammation causing resistance in leptin receptors; improving appetite regulation.

-High-intensity interval training will optimise insulin sensitivity.
Green tea has been found to reduce fasting blood sugar which could be a long-term strategy if you consume a lot of carbohydrates in your diet.

-Add spinach to your curries, stews and sandwiches.
Spinach is rich in magnesium; a mineral that interacts with the TNNI3K enzyme, altering expression and helping moderate fat intake.

-Weigh yourself before and after exercise , and drink 500 ml of water for every 0.5 kg lost.
It is important to adjust your fluid intake to match the quantity lost during a workout in order to aid effective recovery.

-Increase your consumption of garlic.
Garlic can inhibit CETP activity, providing the beneficial effects seen in those with lower levels.

-Add more aerobic training into your scheduling.
Aerobic training can improve reverse cholesterol transport, improving your cardiovascular health.

-Supplement with up to 200 mcg folic acid or 10-15 mg of L-methylfolate per day.
Ensuring you are consuming adequate folate helps increase protection against DNA damage and reduce the risk of certain cancers.

-Use gloves when at petrol stations or using cleaning products.
You are at greater risk of benzene toxicity, so taking precautions when using substances that contain benzene is important for reducing the risk of further DNA damage.

-Eat plenty of broccoli.
Broccoli contains kaempferol and indole-3-carinol (I3C) which have both been shown to help increase DNA repair and protection against cellular damage.

-Switch out your morning coffee for a green tea.
Caffeine can interfere with some DNA repair processes, so switching to a low caffeine drink is beneficial. Green tea also upregulates p53 expression and reduces oxidative stress-induced damage.

-Take 400-500 mg of curcumin, with 10-20 mg of piperine to aid absorption, daily.
Curcumin has been shown to upregulate p53 expression and help increase protection against cellular damage.

-Reduce your intake of grilled/barbecued foods.
The high temperatures used can lead to the formation of harmful HCA (heterocyclic amines) similar to those found in cigarette smoke.

-Perform resistance exercise 3 times a week at a load of at least 75% of 1RM.
High load resistance exercise is important for body fat loss, with exercises that utilise major muscles e.g. squats, being of most benefit.

-To help suppress appetite for weight loss, you should consume at least 40 grams of fibre per day.

-Do not go over your calcium recommendation.
Make sure your calcium intake is spread throughout the day, with no more than 500 mg at any one time.

-Take 250-350 mg of magnesium citrate with food.
Magnesium is a cofactor for the COMT enzyme and so adequate intake is required for this enzyme to function optimally.

-Increase the intake of antioxidants in your diet (for example, colourful vegetables and fruit, berries) as these will lower the level of oxidative stress that may occur in response to dysfunctional dopamine metabolism.
Consume pre and probiotics such as garlic, kefir and kimchi.

-As TPH1 is predominately found in the GI tract, imbalances in your gut bacteria can cause dysregulation of the GI serotonergic system.
Supplement with at least 2000 IU of vitamin D3 daily with breakfast.

-This will ensure you have adequate levels of vitamin D, protecting against the negative effects associated with insufficiency.
Add 28 g (1 oz) of sesame seeds to some meals.

-Sesame seeds provide plenty of a-tocopherol which can help reduce breakdown of a-tocopherol, along with having sesamin which improves retention of vitamin E.
Eat raw almonds.

-Almonds contain plenty of vitamin E with 28 g (1 oz) providing 6.8 mg - almost half your recommended daily amount.
Eat avocados.

-Avocados are a great source of vitamin E as well as containing plenty of healthy fats to aid absorption.
Eat raw spinach.

-Spinach is very high in vitamin K, so by adding raw spinach to your diet, it will help to keep your vitamin K levels healthy.
Add good sources of fats to your meals such as 112 g (4 oz) of salmon or 2-3 eggs.

-Fats are important for maintaining good vitamin K levels as they aid with its absorption. The addition of fat to cooked spinach can increase K1 availability from 5-13%.
As you have reduced synthesis, aim to try and get 550 mg of choline per day through food and supplements.

-Supplement with 10-15 mg of L-methylfolate per day.
This can be taken with food and at any time of day.

-Supplement daily with 400 mg of curcumin.
Curcumin has been shown to improve insulin sensitivity by lowering blood sugar (and fatty acid) levels. The absorption and effects of curcumin are enhanced when it is combined with black pepper extract (piperine).

-Supplement with 500 mg of quercetin, with a mug of green tea.
Quercetin has been shown to increase intestinal cell barrier integrity and have anti-inflammatory effects.

-Get spermidine in your diet through eating vegetable sprouts and soybeans.
Spermidine has been shown to activate PTPN2 and induce anti-inflammatory effects, with your genotype showing enhanced response to spermidine.

-Take 400 mg of curcumin, with 10 mg of piperine to aid absorption, daily.
Curcumin can block the action of TNF-a, lowering inflammation, improving metabolic health.

-Raised adrenaline can elevate your blood pressure (BP).
Sodium (salt) can further increase BP, so monitor your sodium intake to minimise your blood pressure risk. See your 'Sodium sensitivity' trait.

-Spice up your meals by adding paprika or chili peppers.
The capsaicin found in these spices have been shown to increase IL-10 levels.

-Season your food with rosemary and marjoram (oregano).
These herbs have been shown to increase IL-10 levels, most likely due to their high rosmarinic acid content.

-Add fresh basil into your homemade sauces.
Basil increases IL-10 levels, increasing the body's anti-inflammatory defences.

-Supplement with 500 mg of quercetin, with a mug of green tea.
Quercetin has been shown to have anti-inflammatory effects, with green tea catechins helping increase it's potency so that you get benefits from lower doses.

-Go for a 30 minute brisk walk within 2hrs of waking.
Going for a walk first thing allows your body clock to reset benefiting sleep, and releases serotonin which improves mood and minimises the risk of psychologically-driven overeating.

-Start your day with a green tea.
Green tea contains catachins and epigallocatechin-3-gallate (EGCG) which both have anti-inflammatory actions.

-Make sure you rehydrate with electrolytes after exercise.
The metal cofactors for SOD such as zinc and manganese can be lost through sweating, and impact SOD activity.

-Eat foods high in selenium, such as brazil nuts, shellfish, eggs and mushrooms.
It increases glutathione peroxidase activity, limiting toxicity from excessive by-products of SOD activity.

-Introduce a level of calorie restriction either through a dietary or time restricted feeding protocol.
This will help reduce high levels of oxidative stress and damage, through increased SIRT3 levels upregulating SOD2 activity.

-Eat wild salmon, particularly sockeye (570 UI per 85 g/3 oz).
Salmon is rich in vitamin D3 and sockeye has the highest amounts; regular consumption will minimise the risk of vitamin D deficiency which can reduce SIRT1 activity.

-Get enough vitamin B3 (niacin) in your diet by having 170 g (6 oz) of chicken breast or tuna fillet.
Niacin deficiencies can impair SIRT1 function by reducing NAD+ production.

-Use multi-joint free-weight exercises when strength training.
Free-weight multi-joint movements tend to work better than machines in eliciting a BDNF response.

-Listen to fast tempo music while exercising to help increase the cortisol response.
This could help boost your performance.

-Creatine supplementation can boost your performance levels during a workout, which in turn will optimise your cortisol levels.

-Choose unsalted varieties of snacks such as nuts.
This is an easy way to keep your salt intake lower which will benefit your blood pressure, as well as nuts being shown to have positive effects on your blood pressure too.

-Eat lots of vegetables, fruits, beans, lentils, nuts and seeds.
These contain antioxidants and do not cause large fluctuations in blood sugar levels.

-Eat more red grapes in your diet.
Their skins contain a chemical called resveratrol which has been shown to reduce fasting glucose and insulin concentrations.

-Monitor your hydration state by checking your urine colour, and rehydrate with isotonic solutions.
Staying hydrated is important for calcium regulation, as dehydration can lead to high blood clacium levels.

-Warm up working muscles effectively before any heavy lifting.
You should not avoid calcium.

-However, you should ensure you are getting no more than 1000 mg of calcium per day in total.
Take magnesium supplements (magnesium citrate or magnesium malate) at night to help with generalized muscle relaxation, and to reduce parathyroid hormone secretion.

-Check out your magnesium trait for detailed magnesium recommendations.
Supplement with vitamin D3 if your diet is low in meat, dairy and fish.

-Low levels of vitamin D have been associated with reduced thyroid hormone levels.
Try to perform at least 150 minutes of moderate intensity activity every week.

-This will help to keep your body fat levels healthy, as you are at an increased risk of higher amounts.
Take 1-2 g of powdered ginger with some added Ceylon cinnamon.

-Ginger will help fight inflammation, with cinnamon enhancing this effect.
Increase your intake of mushrooms such as shiitake, portobello, crimini, and baby button, as they can block the aromatase enzyme.

-Increase consumption of cruciferous vegetables as they are high in isoflavones which block estrogen production.
Cauliflower and broccoli are common examples.

-Reduce your exposure to PAH (Polycyclic Aromatic Hydrocarbons) that is found in charred and burned foods.
PAH is high in foods such as smoked meat and oil heated beyond its smoke point.

-Supplement with 500 mg of curcumin three times a day.
Curcumin has been shown to reduce fetuin-A levels as well as act as an anti-inflammatory. Reducing fetuin-A and inflammation will help with maintaining healthy body fat levels.

-Track your meals using a food diary.
This can help you remember what you have already eaten, which may help reduce the risks of overeating.

-Run for 2 minutes and walk for 1 minute, and repeat 6 times.
This is a simple way to try out some interval training which can increase your lactate threshold. Improving your lactate threshold can help improve your endurance performance.

-Add garlic, onions, artichokes and fermented foods into your diet.
These pre and probiotics will benefit your gut health, which in turn will optimise your leptin sensitivity.

-Have a cold shower/bath post exercise.
Cold exposure activates UCP1 leading to uncoupling and heat generation, increasing energy expenditure.

-Add flavour to your food through the addition of garlic.
Garlic can increase UCP1 levels and help reduce the risk of weight gain.

-Start the day with cinnamon on/in your breakfast as this will improve insulin sensitivity.
Avoid taking vitamins C and E anywhere near a workout as they can desensitize muscle tissue to insulin.

-Snack on 28 g (1 oz) of sunflower seeds or almonds a day instead of crisps or sweets.
These are healthy fat sources to include in your diet, and also contain other beneficial nutrients that will benefit metabolic health.

-As you have poor lactic acid clearance, you will benefit from performing the majority of your exercises with a fast, controlled speed.
This will prevent large build ups of lactic acid and is ideal for maximizing benefits from your resistance workouts, boosting your muscle growth.

-Supplementing with beta-alanine may be beneficial for you to improve performance.
Beta-alanine has been shown to increase the time to exhaustion, allowing you to work harder for longer.

-Eat apples.
The polyphenols found in apples can suppress the activity of CETP helping improve cholesterol regulation.

-Avoid the consumption of foods containing hydrogenated vegetable oils.
This trans fat source contains elaidic acid, which can raise CETP levels further negatively impacting your heart health.

-Consume lots of insoluble fibre.
This form of fibre can be found in brown rice and wheat bran. Fibre is great for your gut health which, in turn, improves your metabolic health.

-Swap your coffee for low caffeine alternatives such as tea, ashwagandha or decaf.
Caffeine can inhibit ATM and reduce protection against DNA damage so moderating intake can be beneficial.

-For 5 days each week, spend 30 minutes doing some moderate intensity activity.
Regular activity such as a walk or cleaning the house, upregulate your internal antioxidants, increasing protection against oxidative stress and DNA damage.

-Introduce a level of calorie restriction either through a dietary or time restricted feeding protocol.
Calorie restriction has been shown to reduce DNA damaging reactive oxygen species (ROS), slowing down cellular ageing.

-Do one resistance workout in a fasted state.
Studies have shown resistance training when in a low glycogen state (e.g. when fasted) can acutely increase p53 activity, promoting DNA repair mechanisms.

-Consult a doctor if you experience negative symptoms from eating histamine-rich foods.
Symptoms such as headache and nasal congestion from eating foods such as cheese and alcohol suggest these foods may need to be avoided.

-Perform high intensity aerobic exercise, 3-5 times a week.
High intensity is classified as exercising at greater than 75% HRmax, and any form of aerobic exercise can be performed, with all showing positive impacts on keeping body fat levels healthy.

-If you are in a calorie deficit (i.e. consuming fewer calories than you expend), spread your fibre intake throughout the day to help prevent strong feelings of hunger.
Heavy lifting (resistance exercise) promotes calcium reabsorption in bones, so it is a great way to maintain physiologically optimal serum calcium.

-Ensure that you are always adequately hydrated.
Consuming anti-inflammatory herbs and spices is likely to benefit you immensely.

-Consider adding curcumin with black pepper or turmeric and ginger into your diet.
Vitamin C plays a role in reducing inflammation.

-Make sure you are getting 100-200 mg daily (can be done easily through your diet), and if you are very active, consider adding a 1000-2000 mg vitamin C supplement to your daily stack .
Curcumin has been shown to inhibit MAO-A activity, increasing dopamine through lowered metabolism.

-Take 400 mg of curcumin, with 10 mg of piperine to aid absorption, daily.
Eat manganese rich foods such as nuts, beans, oats and leafy green vegetables.

-The phosphatase enzyme PPM1K encodes requires manganese for optimal functioning.
Add good sources of fats to your meals such as 112 g (4 oz) of salmon or 2-3 eggs.

-Fats are important for maintaining good vitamin E levels as they aid with its absorption.
If taking high dose vitamin D, look to make sure you are consuming plenty of leafy greens like spinach and kale each day.

-These vegetables are high in vitamin K which helps reduce calcium build up from high vitamin D doses.
Add more choline-rich foods into your diet.

-Good sources are eggs, liver, soy beans, mushrooms, quinoa, peanuts and milk.
Reduce intake of highly-processed and high glycemic load foods.

-Look to fill your diet with plenty of fruit and vegetables which contain important antioxidants and do not cause frequent fluctuations in blood sugar levels.
Include pomegranate as part of your diet, or supplement.

-The ellagic acid and punicalagins found in pomegranates have potent effects on TNF-a levels with long term use.
Perform strength training to increase mTOR activation and build muscle size and strength.

-Increase your protein intake to optimise protein synthesis, particularly ensuring you consume protein post-workout.
Progressively increase the intensity of your strength and sprint training exercises so you do not become acclimated to the stressor.

-Strength and sprint training influences IGF-1 production with its need for tissue remodelling.
Utilise your increased force output potential by performing more compound exercises in your training sessions such as squats, deadlifts, olympic lift variations and sled pushes.

-These will be beneficial for maintaining bone mineral density and muscle mass loss due to aging.
Hydration is important as higher levels of adrenaline can lead to greater sweating.

-Aim to drink 1.2 litres a day, but increase this if you live in a hotter climate where you will experience greater fluid loss.
Post-exercise, consume at least 0.3 g/kg of protein.

-The consumption of protein, over carbohydrates, after exercise has been shown to raise IL-10, helping the recovery process.
Add turmeric to your food, or supplement with turmeric extract.

-In vitro studies have shown the curcumin content of turmeric can have beneficial impacts on IL-10 levels of carriers of the A allele.
Snack on 28 g (1 oz) of sunflower seeds or almonds a day.

-These are high in poly and monounsaturated fats which have been shown to be beneficial for keeping inflammation levels healthy.
Fill your diet with lean meats, eggs, dairy, soy and quinoa to keep your fast twitch muscle fibres functioning optimally.

-Food such as these keep muscle carnosine levels high.
Get enough vitamin B3 (Niacin) in your diet through foods or supplements.

-Niacin upregulates BDNF expression, benefiting your cognition.
Implementing an intermittent fasting protocol can help optimise your cortisol levels.

-It will be important to monitor your vitamin D3 requirement, and you should preferably get your blood vitamin D level checked.
Look at your vitamin D trait for your detailed requirements.

-Avoid severe caloric restriction diets.
The lack of calories triggers a protective response to maintain energy stores, through lowering thyroid hormone levels.

-Avoid environmental sources of estrogen such as parabens found in personal care products.
Avoid any product that has ingredients that contain "paraben" at the end.

-Ensure you are regularly eating foods high in vitamin C such as citrus fruits, peppers and broccoli.
Vitamin C is known to help enhance iron absorption, and low iron levels have been associated with periodic limb movements of sleep and restless legs syndrome.

-Supplement with probiotics that contain Lactobacillus casei.
This gut bacteria has been shown to reduce fetuin-A levels and help regulate blood glucose levels more efficiently.

-Be active for at least 30 mins every day.
Whether through going for a walk or playing a sport, being active everyday reduces the risk of becoming overweight. Being overweight leads to reductions in adiponectin levels and poorer cardiovascular health.

-Plan meals and snacks in advance to limit impulsive food choices, which are usually high in sugar or fat.
This will help with weight loss or maintenance. Great, healthier, snack options are nuts and seeds, berries and Greek yogurt, and celery sticks.

-Make sure your diet contains calcium sources such as yogurt and kale.
Calcium levels are important in regulating optimal leptin signalling.

-Maintain body fat levels below 25% for men and 31% for women.
Having healthy body fat levels will help to maintain leptin sensitivity, which will allow for greater energy expenditure through non-shivering thermogenesis.

-Ensure that you are consuming enough dietary protein.
Amino acids such as cysteine are required for the metabolism of environmental toxins and drugs.

-Optimise your choline levels.
This is an important nutrient for the acetylation process.

-Perform meditation or yoga in the morning before your breakfast.
Chronic stress levels require COMT to aid with reduction, so managing your body's stress level are important for minimising further decreases in COMT activity.

-B6, B12, folate, and betaine are required for the synthesis of dopamine.
Look at your BH4 and folate traits in order to optimise your dopamine level.

-Increase your intake of ferulic acid to mildly reduce MAO activity.
Ferulic acid is an antioxidant found in brown rice.

-High estrogen slows MAO activity.
See your estrogen trait for actions to keep your level healthy for better regulation of dopamine.

-Riboflavin is an important vitamin for MAO enzyme function.
See your vitamin B2 trait for actions to make sure your level of this vitamin is sufficient.

-BH4 is required to metabolise tryptophan to make serotonin.
See your BH4 trait to ensure you are optimising your TPH levels.

-Estrogen can increase the expression of TPH.
See your estrogen production trait for more information on how to optimise your estrogen levels.

-Disruption of your circadian rhythm will disrupt your TPH activity.
To optimise your TPH levels check out your likelihood of sleep disturbances trait to help improve your sleeping pattern.

-Snack on a handful of pumpkin seeds.
Pumpkin seeds are high in magnesium and maintaining healthy magnesium levels has been shown to reduce the risk of vitamin D insufficiency.

-Make sure you are consuming enough vitamin E as this vitamin has a positive impact on one of the key enzymes of choline synthesis.
Ensure that you are monitoring your training load effectively, as there is a direct correlation between training load and morning serum IL-6 levels.

-Try to get your inflammatory marker levels tested regularly.
This will give you the best indication of your current TNF-a levels and help you to see if the changes you make improve them.

-Optimise your post-workout recovery especially after eccentric contractions.
You may experience greater amounts of muscle damage following this style of movement, so using strategies to improve your recovery will be important for performance.

-Testosterone is a key hormone for muscle growth through protein synthesis.
See your testosterone trait for the best actions for you to keep your level healthy.

-High-quality sleep is important for regulating your adrenaline levels.
See your 'Sleep traits' for actions to improve your sleep quality.

-Alternatives to caffeine include: reishi, ashwagandha and maca.
These can all boost your workouts.

-Use moderate rest periods of 60-90 seconds between sets.
As you clear lactate slightly slower, you will need more time between sets to recover to avoid impairment of subsequent performance.

-Be active for at least 30 mins, 5 days a week.
Regular activity has been shown to reduce fetuin-A levels which may contribute to weight loss through exercise. Being active will also benefit insulin sensitivity.

-Eat your meals at a table, without any distractions such as watching TV or scrolling on your phone.
Distractions while eating further impair your memory and can contribute to overeating.

-Try fasting from 8pm to 10am.
Having a fasting period of over 12 hours has been shown to boost cardiometabolic health and adiponectin gene expression.

-Do 2-4 sessions of high-impact exercise a week.
High-impact exercise such as running, squash or weight training are most effective for maintaining and improving bone density.

-If you drink caffeinated drinks, limit to 2 a day.
If cutting caffeine out of your diet completely is not something you want to do, ensure you keep your total intake low, as you can experience greater rises in blood pressure from caffeine.

-Include 2-3 days of strength training a week that include 2-4 lower body exercises such as squats, with some plyometric exercises such as lateral hops.
Even though you have an average response to training in terms of VO2 max improvements, increasing running economy through strength training can help enhance your running performance.

-Keep a food and mood journal.
This can help you identify moods or situations that trigger overeating, and help you alter your responses.

-Use a food tracking app to help check your total fat and calorie intake.
This can help you identify how much fat you are eating each day and what proportion of your total calories are made up by fat, allowing you to make changes to meals that may be increasing total intake.

-Perform weight-bearing (resistance) exercise 3 times a week at a load of at least 75% of your 1RM (1-rep max).
Your 1RM is the heaviest weight you can lift just once. High load resistance exercise increases your lean muscle mass, which will boost your metabolism.

-Try to have 3 servings of dairy each day.
Milk is full of calcium, phosphorous, magnesium and protein - all essential for healthy bones. Adequate consumption of milk and dairy throughout life can strengthen bones, protecting against diseases like osteoporosis in later life.