Lorenz Troy (1)

PERSONALIZED RESULTS

FOR

Troy Lorenz

Gender: MaleTest Number: 16638Test Date: June 6, 2015Provider: Simplified Genetics

YOUR Gene Markers: Gly16Gly, Glu27Glu, Trp64Trp, Pro12AlaTROY LORENZ

Test Number: 16638

YOUR RESULTS

DO

90%HIGH INTENSITY

10%STEADY AEROBIC

This means that 90% of your workouts should be high intensity and 10% should be steady aerobic.What's the difference? We'll get to that later...

The frequency of your exercise depends on your goals:

Weight Maintenance: 2 Each WeekWeight Loss: 3 Each Week

EAT

40%PROTEIN

35%CARBOHYDRATES

25%FAT

Don’t be so quick to remove fats and carbohydrates from your diet. They’re not all bad, andeverybody processes them differently. Let’s talk over lunch.

TAKE

ADRENAL SUPPORTCLA

COQ10GLA

POLYPHENOLSMost nutrients are found abundantly in veggies, but supplements can offer added support. Knowingyour DNA variation gives you the advantage of knowing how to maximize your potential.

Results Date: June 6, 2015 Results Page #2 of 10


Test Number: 16638

YOUR GENE MARKERS

ADRB2-16Gly16Gly

This gene decides what kind of exerciseyour body accepts or rejects. Stick to

short, high intensity exercise to make yourgenes work for you.

ADRB2-27Glu27Glu

This gene is involved in telling your bodywhat to do with the carbs (glucose) youeat. Be mindful of how much and thesource of your carbs. Steer clear of a

high-carb diet.

PPARG-12Pro12Ala

This gene will tell you how impulsive yourbody is when it comes to following lifestyletrends. Good news! Your body respondsquickly, but it can go healthy or unhealthy.

ADRB3-64Trp64Trp

ADRB3 explains how needy your body is,in terms of exercise. You don’t actually

need to work out every day to lose weight!



Test Number: 16638

OVERVIEWHOW IT WORKSThis test concentrates on the most researched and highly functionalmarkers on four genes that encode for fat sensitivity, insulin resistance,glucose balance, and your physiological response(s) to exercise. Theepigenetic interaction, your lifestyle, gender and environment can influencethe way your genes are stimulated, and therefore physically expressedthroughout your body. In your results, you will find guidelines that will helpyou create the most optimal epigenetic environment to reach your weightloss goals.

Approaching diet, exercise, and custom supplementation to achieveweight loss, optimal body composition and wellness is most efficientlyaccomplished through the utilization of individualized genetic information.Rather than dilute such valuable information, this test concentrates oninteracting with genetic markers specifically focused on fitness, optimalbody composition, and successful weight loss.

HOW TO IMPLEMENTYour report provides a foundational map and complete lifestyle program.Each individual varies in his or her weight loss goals, physical limitationsand possible nutritional deficiencies. To get the most from your results, weencourage you to only use data about your own unique body andhealth/lifestyle history. Using someone else’s won’t do any good in thisreport! And be sure to talk to your doctor before starting a new diet orexercise program.

BETA RECEPTOR ROLESCirculating catecholamines produced via exercise bind to the β2-adrenergic receptors (ADRB2), which modulate lipolysis, glucosehomeostasis and fat distribution. Polymorphisms may indicate a change incellular function, the result of which may be an impaired metabolic pathwayor metabolic disorder(s). These receptors, in part, also aid in identifyingpotential insulin resistance or altered glucose metabolism, and identifyingyour preferred exercise intensity to stimulate receptors efficiently.

EXERCISEThe Gly16Gly polymorphism does not appear to restrict the concentrationof fat to one particular area of the body; rather, the fat mass is evenlydistributed on the body. Ideal exercise for Gly16Gly carriers ispredominately high intensity (HI) in order to promote optimal cellularmetabolic function and weight loss. An occasional long duration, steadyaerobic (SA) is beneficial, although concentrating on SA will not promoteoptimal weight management. Overall, fat accumulation can be kept undercontrol through your genetically preferred exercise program.An adrenal supplement will support a healthy central nervous system andprevent adrenal burnout as a result of long duration exercise (refer to theTAKE section for details).

STIMULATIONYour genotype’s preferred exercise program will properly stimulate youradrenergic receptors, and ensure continued signaling throughout thebiological pathways, resulting in preferred weight loss. For example, inorder to hear, the auditory receptors in your ear respond to sound. Imagineshining a flashlight into your ear. You would not hear the light, because lightis not recognized by auditory receptors. The adrenergic receptors respondin a similar manner to exercise and the physiological response of exerciseintensities.

HEART RATEReaching target intensity for exercise requirements is specific to yourheart rate (HR). High intensity is typically defined by a target heart rate of70-85% of your maximum heart rate (MHR) for 30-45 minutes. *Longerduration for high intensity exercise often results in diminished return, and isnot recommended to exceed 45 min. A target HR of 50-65% of your MHRfor steady aerobic will maximize benefits of this exercise. Optimal durationof SA will last an hour or longer. *Remember that HR is subjective to age,weight, height and conditioning level. Your target HR may not always fallexactly in the ranges listed above.

GLUCOSEVariations on β2-adrenergic receptor, loci 27 (ADRB2-27) indicate anindividual’s sensitivity to glucose, insulin response and the degree to whichglucose is used for energy.

EXERCISE AMOUNTβ3 -adrenergic receptor (ADRB3) is involved in the regulation of lipidmetabolism. Variants reveal the amount of exercise needed to utilize fattyacids during exercise, via the production of catecholamines, and willidentify the amount of exercise needed for proper stimulation to thesereceptors. Your variation is characteristic of normal fat burn in response toexercise, and requires no additional stimulation to these receptors forweight loss results.

EXERCISE METABOLISMYour risk of being overweight is minimized due to your variation onperoxisome proliferator receptor gamma (PPARG). PPARG is a nuclearreceptor and has direct regulatory influence over metabolic processes atthe cellular level. The Pro12Ala variant presents you with an advantageand has been shown to reduce risk of obesity and helps to regulateglucose metabolism and the breakdown of fat. Your body is more receptiveto exercise and proper diet compared to homozygous proline (Pro12Pro)variations, typically enabling you to achieve results in a shorter period oftime. Conjugated linoleic acid (CLA) directly stimulates this gene.Therefore, supplementing with CLA can increase your benefits of the gene,decreases belly fat and increases lean muscle mass.



Test Number: 16638

WHAT DO YOUR GENES SAY YOU SHOULD DO?OPTIMAL TYPE OF EXERCISE

OPTIMAL EXERCISE FREQUENCY

WHAT IS THE DIFFERENCE BETWEEN HIGH INTENSITY AND STEADY AEROBIC?

Exercise is figured as a function of your heart rate. Heart Rate (HR) is relative to each individual and varies greatly depending on your weight, age andendurance level. The type of exercise is not as important as how it effects your heart rate during the exercise. For example, you may reach 65% during along distance, fast-paced run.

To figure your MHR and intensity levels, use the following formula, where A=your age:

205.8-[0.685 × A] = MHR+/-6.4 beats per minute

Always check your heart rate during exercise to be sure your heart rate falls in the right level. To achieve STEADY AEROBIC (long, slow distance), yourheart rate should remain between 50 to 65% of your Maximum Heart Rate (MHR) for a minimum of 60 minutes. To achieve HIGH INTENSITY, elevateyour heart rate between 70 to 85% of your MHR for a minimum of 30 minutes and a maximum of 45 minutes. Let us break it down for you:

INTENSITY* MHR OPTIMAL DURATION SAMPLE EXERCISES

STEADY AEROBIC 50-65% OF YOUR MHR 60 MINUTES YOGA, SLOW JOGGING, HIKING, BIKING

HIGH INTENSITY 70-85% OF YOUR MHR 30-45 MINUTES SPRINTING, CROSS FIT, SUSTAINED SWIMMING

* Intensity is a subjective classification. Moderate intensity for a 40 year old man would likely be vigorous for a 60 year old man.



Test Number: 16638

SAMPLE WORKOUT SCHEDULES

GOAL: WEIGHT MAINTENANCE

RATIO: 90 HIGH INTENSITY / 10 STEADY AEROBIC

FREQUENCY: 2 / WEEK

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

HI:Boxing

HI:Boxing

HI:Boxing

HI:Boxing

SA:Soccer

HI:Boxing

HI:Kickboxing

HI:Kickboxing

HI:Kickboxing

HI:Kickboxing

GOAL: WEIGHT LOSS


FREQUENCY: 3 / WEEK


HI:Kickboxing

HI:Kickboxing

HI:Kickboxing

HI:Kickboxing

HI:Cross Fit

HI:Cross Fit

SA:Weight Training

HI:Cross Fit

HI:Cross Fit

HI:Cross Fit

HI:Cross Fit

HI:Cross Fit

HI:Spin Class

HI:Spin Class

IMPORTANT SAFETY REMINDERIf you do not exercise, or more than one year has elapsed since you lastexercised, begin your program with 10 steady aerobic workouts to allowthe body to acclimate to exercise safely, before doing any high intenistyworkouts. Start with 30 minute sessions and when you feel comfortable,you may begin your suggested "DO" exercise protocol.

The sample calendars below show a month variety of potential workouts.Your plan will be as unique as you are.

WARM-UPSlowly begin to elevate the heart rate and begin warming up the muscles.Focus on range of motion.Examples: Jumping jacks, walking, arm rotations, leg lifts.

COOL-DOWNAllows for steady and safe decline in heart rate and is good forcardiovascular health. Include stretching after every workout for longerrange of motion and increased flexibility. Examples: Stretching, slow breathing, walking.



Test Number: 16638

YOUR WORKOUT WORKSHEETUse the calendars below to create and track your own workout program.

MY MAXIMUM HEART RATECalculate your MHR from page 5 of your report to help keep track of your workout intensity levels.

Some examples of kinds of different workouts are:

GOAL: WEIGHT MAINTENACE WEIGHT LOSS


FREQUENCY: 2 / WEEK / 3 / WEEK


TRACK YOUR MONTHLY PROGRESSCheck the circles* below for each HIGH INTENSITY or STEADY AEROBIC exercise you do this month. You’ll know when you’ve met your goals forWEIGHT MAINTENANCE or WEIGHT LOSS.

WEIGHT MAINTENANCE WEIGHT LOSS

HIGH INTENSITY

STEADY AEROBIC

*frequencies are rounded to the nearest whole number

HIGH INTENSITY: 70-85% X MHR( ) = STEADY AEROBIC: 50-65% X MHR( ) =

HIGH INTENSITY

SPIN CLASSSTEP CLASSCROSSFITSPRINTSTABATAJUMP ROPE

BOXINGINTERVAL TRAININGBARREZUMBAKICKBOXINGMOUNTAIN CLIMBINGSTAIRS WORKOUT

STEADY AEROBIC

FLOW YOGAPILATESWEIGHT TRAININGCYCLINGSWIMMINGTREAD MILL

SOCCERMARATHONCROSS COUNTRY SKI/JOGWALKING/POWER WALKTAI CHIWATER AEROBICSHIKING



Test Number: 16638

WHAT DO YOUR GENES SAY YOU SHOULD EAT?YOUR DAILY MACRONUTRIENT GUIDELINES

35% CARBOHYDRATES40% PROTEIN25% FAT

YOUR SENSITIVITIES AT A GLANCEFACTORS ATTRIBUTE WHAT YOU SHOULD KNOW

LIPOLYSIS(FAT BURN)

EFFICIENT RECEPTORFUNCTION

Your exercise will efficiently burn fat.

FAT SENSITIVITY LOW/MODERATEYour body is more responsive to exercise and proper diet due to

the alanine (ala) variant.

FAT INTAKERECOMMENDATION

25%Based on your comprehensive analysis; 25% dietary fat is

recommended for weight loss, and may allow up to 30% dietary fatfor maintenance.

CARB SENSITIVITY HIGH Concentrate on vegetables and fruits for carbohydrate sources.

Low weight retention in abdominal area. Fataccumulation is dispersed evenly.



Test Number: 16638

WHAT DO YOUR GENES SAY YOU SHOULD TAKEOPTIMIZE GENETIC EXPRESSION THROUGH SUPPLEMENTATIONYour genetically preferred supplement program is designed to support thebody based on your variations on each of the genes tested. Somesupplements stimulate specific genes, while various genetic variants arebetter left unstimulated. The following supplement recommendations areoptimal choices for your basic genetic support. Additional supplementssuggested will refine your performance and health and supply your bodywith the proper nutrients needed to reach optimal health and function.Recommended supplements may be used in conjunction with an existing

supplement program based on knowledge of your medical history orknown vitamin/mineral deficiencies.

Support nutrition requirementsRegulate metabolic processesAid in weight loss goalsMaintain healthy energy levels

FOUNDATIONCLA CLA is known to directly stimulate the activity of the PPARG gene. When taken correctly, CLA has been found to promote the body`s natural fat metabolismmaking it easier to get your body in shape by promoting muscle growth as well as inhibiting the growth of fat cells. Studies show that supplementation with CLA aids inweight management by promoting fat loss with diet and exercise. CLA also has strong antioxidant properties and is useful to help with blood sugarCoQ10 CoQ10 is a compound involved in the body's production of adenosine triphosphate (ATP) which is an energy source for cells in the body and aids infunctions like muscle contraction and protein production. *talk to your doctor before taking CoQ10 to be sure it does not interefere with any medications you aretaking.

OPTIMAL HEALTHAdrenal Support Adrenal cortex can help to rejuvenate the adrenals and balance cortisol levels while promoting healthy hypothalamic and pituitary functions. Withan increase in exercise and added stress (the good kind) your body may need assistance for healthy energy balance. In lieu of the glandular based adrenalsupplement, vegetarian options are available and effective.GLA In the omega-6 fatty acid family, gamma linoleic acid, is great for building lean muscle and is essential for smooth healthy skin. In conjunction with omega-3, thisfatty acid will maintain the proper binding of fatty acids during absorption.Polyphenols Polyphenols are bioavailable flavanoids that play a role in preventative care. Polyphenols can interact at the cellular level by working in conjunctionwith fatty acids to keep the fats correct oxidative state. Polyphenols were generally viewed as antioxidants until the 90s, but have been shown to do much more thanimprove the state of oxidative stress. Look for green and red powder mixes or green tea extracts. Polyphenols are naturally found in vegetables, fruits, tea, wine andcoffee. They are abundant in a healthy diet, however many diets do not have a large enough variety to get all the benefits.



Test Number: 16638

GENE REFERENCE GUIDEADRB2-16 YOUR VARIATION: GLY16GLYIndividuals vary in the degrees to which they utilize or store carbohydrates and fat for energy. The beta-2 adrenergic receptor gene is expressedprimarily in fat cells and is involved in the mobilization of fat for energy. Polymorphisms on ADRB2 alter the number and/or activity of the receptors onthe cell surface, which determines how well those receptors function to mobilize or store fat for energy. Because these receptors are regulated throughthe nervous system, they are influenced by duration and intensity of exercise. Position 16 on this gene dictates the best type of exercise(s) for anindividual. Polymorphisms at loci 16 identify phenotype patterns and are gender specific.

WHAT GLY16GLY MEANS TO YOU

This variation for men has not been significantly linked to obesity. Fat accumulation does not appear to be limited to a specific area of the body. Yourgenotype’s preferred exercise is high intensity. You may experience weight gain from too much steady aerobic exercise.

ADRB2-27 YOUR VARIATION: GLU27GLUIndividuals vary in the degrees to which they utilize or store carbohydrates and fat for energy. The beta-2 adrenergic receptor gene is expressedprimarily in fat cells and is also involved with the storage of carbohydrates as fat. Loci 16 is involved with fat metabolism whereas loci 27 deals primarilywith carbohydrates. Glutamic acid at loci 27 increases the body’s tendency to convert excess carbohydrates into fat. While this may have been adaptivewhen famines were common, today this genotype is associated with an increased risk of obesity, especially in the presence of a high carbohydrate andhigh caloric diet.

WHAT GLU27GLU MEANS TO YOU

Your body has an altered metabolism of glucose and therefore, is sensitive to large quantities of glucose (carbohydrates) in the diet. Consequently, youhave a higher risk for weight retention when you adhere to a high carbohydrate diet. However, men with this polymorphism are reported to have a lowerBMI and less overall fat accumulation, when you are not over-consuming carbohydrates.

PPARG-12 YOUR VARIATION: PRO12ALAPeroxisome Proliferator Receptor Gamma is a nuclear receptor that can have a dominating role over the metabolic processes controlled by the nervoussystem. PPARG regulates how the body metabolizes fat and carbohydrates and how fat is stored in the body. It activates genes that stimulate fat uptakeand is also associated with a high degree of sensitivity to glucose, insulin and resistance to weight loss. Clinical research has shown any polymorphismwith proline at loci 12 dictates a resistance to weight loss and a sensitivity to fat being directly associated with overall body mass. It is necessary toanalyze this gene due to the influence it can have over the 4 other genes in the Fit by Design weight management and metabolism analysis. This genelikely developed its strength because of its capacity to store fat and carbohydrates, which enhanced survival when food was hard to find. It is through theidea of survival of the fittest that the “normal” polymorphism is the most problematic.

WHAT PRO12ALA MEANS TO YOU

The amino acid proline has been associated with a sensitivity to glucose and resistance to weight loss, however, the presence of alanine puts you at amuch lower risk and your body can regulate and manage fat more efficiently.

ADRB3-64 YOUR VARIATION: TRP64TRPLike ADBR2, beta-3 adrenergic receptor is regulated through the nervous system. Whereas FABP2 determines how much fat a person absorbs fromthe diet, ADRB3 determines how much fat is broken down during exercise. Beta-3 adrenergic receptor is expressed in adipose (fat) tissue and properreceptor stimulation promotes the breakdown of fat. Overall energy expenditure, including exercise, stimulates these receptors. Arginine is theproblematic amino acid on ADRB3. When arginine is present, the receptors are not as readily stimulated and there is a higher risk of weight gain andobesity if you are sedentary.

WHAT TRP64TRP MEANS TO YOU

Because this gene is involved with energy expenditure and you have no arginine present, if you maintain a good exercise regimen there is no knownrisk of obesity. Through exercise, you will not only be able to achieve goals in weight loss, you will also be burning more fat during your time spentexercising.


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Lorenz Troy (1)