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Are you a “night owl”- wide awake and active till way past midnight, but somehow still manage to wake up early to get to work? Or are you that person who is early to bed but late to rise, because your body needs at least 10 hours of sleep to function the next day? Well, either way, you may find some clues from your genes.
Scientists have identified 76 new gene variants that are associated with the amount of sleep you get, throwing new light on the mechanisms of the sleep-wake control centers of the brain.
This study conducted by researchers from Massachusetts General Hospital (MGH) and the University of Exeter Medical School is the largest of its kind, including more than 446,000 participants in the U.K. who self-reported the amount of sleep they typically received. As a result, they found that genes are responsible for 10-40% variation in an individual’s sleep duration.
While 7-8 hours of sleep per night is considered optimum, 6 hours or less is considered too little sleep and more than 9 hours, too much.
It is known that too much and too little sleep are harmful and can lead to chronic diseases.
This study also found genetic links associated with poor sleep patterns and conditions like depression, higher levels of body fat and fewer years of schooling!
In order to probe these associations further, scientists conducted separate gene association studies on groups of people who reported lower than average sleep hours and longer sleep duration.
There were some interesting findings-- short sleep duration was genetically associated with traits like insomnia and smoking, while longer sleep duration was associated with schizophrenia, type-2 diabetes, and coronary artery disease.
Not relying on data from questionnaires alone, participants in the study were asked to wear accelerometers (motion-detecting devices like Fitbit) for up to a week before undergoing genetic testing for the 78 sleep-duration associated gene variants.
Investigators were able to objectively associate these genetic regions with not just the number of hours of sleep that the individual got, but also sleep quality, instances of waking up in the night and daytime inactivity.
Interestingly, the gene regions associated with sleep duration were different from those associated with insomnia or sleep chronotype, identified in previous studies.
This study helps in understanding each person’s natural optimal sleep duration for a refreshing sleep.
Also Read: Have Your 23andMe Raw Data? Use It To Get 500+ Health-Realted Genetic Traits!
Does your extra weight keep finding you over and over again, no matter how much effort you put in? Your genes may have an answer for it. Read on to learn how you can optimize your weight loss routine with the help of your knowledge of your genetic make-up.
Despite trying out the innumerable approaches for weight loss, most of you have been failing at it terribly and repeatedly.
The conventional fitness and nutrition advice would not work for everyone. Each person’s gene sequence, microbiome, environment, and lifestyle vary, and this impacts the dietary requirements and exercise habits.
Genetic testing may reveal as to why your efforts to lose weight has been failing you.
Genetic factors influence how your body processes certain nutrients. This may have a direct or indirect effect on weight loss or weight gain.
For instance, the gene “Apolipoprotein A2” (APOA2) is involved in the production of a particular protein which affects how your body responds to saturated fats.
If you happen to be one who possesses a variant of this particular gene, no matter how much you control your calorie-intake, you could still be gaining weight.
Yet, if you cut down saturated fat from your diet, weight loss may just as well be a cake walk!
It may not always be this straightforward. It is important to note that, there are other genes, variables and lifestyle habits that impact your weight.
While genetic testing may not have answers to all your questions, it can serve as guide for outlining a diet plan that is based on results as opposed to generic cookie-cutter plans.
Handpicked article for you: Is Dr. Rhonda Patrick Diet For You? Analyze Your DNA Raw Data To Find Out Your Nutritional Needs!
The ancestry genetic testing company 23andMe had launched a study in December 2017 involving 100,000 individuals to learn about the genetic variants associated with weight loss, and the effectiveness of various dietary approaches or exercises for weight loss.
The Weight Loss Intervention Study sought to identify why each person responds differently to exercise and diet.
This study focuses on behavioral weight loss, and builds on the work that went into the company’s Genetic weight report.
23andMe holds DNA data of over three million participants who sent their saliva samples, making it one of the largest DNA databases in the world.
Confused about which report to get? Use our Report Finder and find your reports of interest
Once the DNA sample is analyzed, the participants would receive a report that emphasizes the following predictions:
The researchers would send out weekly emails to guide the participants through the study, give them weight loss advice, meal suggestions, and other updates from the researcher forums.
In another effort to encourage individuals to use genetic information in the quest for weight loss, 23andMe had announced a partnership with Lark Health.
Lark Health is an Artificial Intelligence (AI) coaching service that delivers personalized weight loss advice, and tips for diabetes prevention via their app.
This collaboration enabled customers to include weight-related genetic data provided by the former into the latter’s services.
With an interest in turning its reports into actionable advice, 23andMe debates that it is simply used the data to make an already renowned and effective service, smarter.
The consumers can simply message their AI coach to find out if a particular food was a good choice for them.
According to Anne Wojcicki, CEO and co-founder of 23andMe, “Access to your genetic information is really just the beginning — using that information to prevent serious health consequences is the next critical step”.
Here’s a list of what this collaboration provides:
A popular personalized health & wellbeing company that uses swab samples or your DNA raw data from 23andMe to provide personalized diet and fitness insights and counseling.
DNAFit was founded in 2013, they have been exploring how DNA affects an individual’s response to nutrition and exercise changes.
DNAFit has recently joined the ‘Prenetics’ group- a Southeast Asian-based global leader in genetic testing and digital health.
The company interprets DNA, genetic traits and environmental data to offer actionable and interactive advice for health and fitness.
They combine a customer’s fitness goals with his/her DNA reports to create personalized recommendations.
Pathway Genomics focuses on providing users with personalized healthcare information delivered to any device.
Their app OME™ combines an individual’s personal health and wellness feedback with machine-based deep learning, and data science to provide tailored and actionable recommendations for physical well-being.
The personalized genomics company that specializes in preventative healthcare offering Nutrigenetics (the interaction between nutrition and a person’s own genetics), Fitness Genetics and Health Genetic and many more, tests to enable users to adapt to preventive and proactive health practices.
Xcode Life analyzes the two most important lifestyle factors that help in weight loss- Nutrition and Fitness.
Read more: Which are the top 10 best DNA raw data analysis tools?
The report includes more than 33+ categories of traits such which fall under broader categories such as certain behavioral tendencies, one’s genetic metabolism of macronutrients, one’s micronutrient requirement and food Sensitivities.
While macronutrients are the type of food that we require in large amounts in our diet such as carbohydrates, proteins, fats, etc, micronutrients are those essential elements of life required in smaller quantities such as Vitamins, Copper, Zinc, etc.
In addition to the common medical problems associated with deficiencies of vitamins and minerals, it can also cause weight gain.
Micronutrient deficiency can slow one’s metabolism and increase one’s cravings for certain foods that can be high-calorie ones and thereby cause weight gain.
Also, micronutrient deficiencies can cause fatigue– that result in reduced fitness activities and thereby causing weight gain.
People of a particular genetic type tend to need more of a particular micronutrient and an Xcode Nutrition report finds out the same.
Here’s a list of various micronutrient requirement the report emphasizes:
Starting out on a new fitness regimen can seem like taking a shot in the dark.
What type of exercises would you have to do to get abs like Chris Evans in Captain America?
Is a personal trainer, lifting weights and hot yoga all that is needed? One thing you know for sure is that not everyone in your exercise group will show the same results.
There is an underlying factor that has an impact on the type of exercise that would better suit you.
A UK biobank study conducted on 95,105 participants has shown that the time spent sitting, sleeping or even moving is determined in part by our genes.
How active are you? How long do you really need to sleep? How will being lazy affect your health? Find out more about your exercise genes
You might also be interested in: Optimize Your Weight Loss Plan With Your 23andMe Raw Data
According to WHO, 1 in 4 adults is not active enough and 80% of adolescents are insufficiently physically active, costing 50 billion $ in healthcare costs every year.
Physical inactivity is one of the leading cause of death and can lead to conditions like obesity, heart disease, and diabetes.
A common conundrum for scientists has been whether physical inactivity leads to obesity or whether obesity causes physical inactivity.
An understanding of genetic variants and their influence on physical inactivity will help in determining the relationship with obesity and can be used to identify preventive measures.
In the UK Biobank study, the participants were made to wear activity trackers for 7 days.
To identify the type of activity they were involved in, 200 volunteers wore a special camera that took images every 20 seconds. Their saliva sample was used to carry out genetic analysis.
The study found that 18% of the variation in physical activity and sleep duration may be due to genetic variants.
Hand-picked content for you: Does Your FTO Gene Variant Pave The Way To Obesity?
There have been numerous studies that have reported a reduction in blood pressure on increased physical activity.
However, this study has shown a causal relationship between genetic variants, increased physical activity, and lower blood pressure, and subsequently lower the risk of hypertension
Sometimes a little extra nudge is needed for some people to start exercising!
Would that be an increased risk of physical inactivity, lower motivation to exercise or even an increased risk for obesity?
After all, it is innate in humans to push harder when you know something may go wrong if you don’t.
Hand-Picked article for you: Worrier Or Warrior? Analyze Your DNA Raw Data For COMT – The Warrior Gene
Individuals vary in their response to exercise, their risk for injury, exercise recovery duration and even risk of fatigue.
Such information is important while designing a fitness regimen.
As this UK Biobank study found, there is a causal relationship between genetic variants and blood pressure.
Better physical activity could help improve blood pressure levels.
Scientific studies have also shown an association with genetic variants and HDL cholesterol levels, insulin sensitivity and weight loss.
Apart from working hard at the gym, it is also important to eat right and get the right nutrition for better health and fitness.
The influence of genetic variants is just one part of the puzzle, other factors include actually getting out and working out!
Health and fitness magazines can provide a lot of generic advice on staying fit but a fitness genetic report can reveal several aspects that people are generally unaware.
Upload your DNA raw data to Xcode Life now to get personalized and actionable diet recommendations!
Our Gene Fitness Report covers 15+ categories including information on power and endurance capacity, tendon and ligament strength, injury risk, and exercise recovery.
New Year resolutions are formulated from such a sense of self-awareness and a need for self-improvement.
However, do new year resolutions really work? What is the biggest kept secret about why some people stick to them while some others don’t? Find out more about your resolution genes.
Trivia: The ancient Romans offered resolutions of good conduct to god Janus, after whom January is named. This is the origin for New Year resolutions and the practice of focussing on self - initiated change.
The scientists at 23andme started a unique research study to identify what made some people make new year resolutions and what made them stick to it.
For the past three years, in March every year, 23andme customers who consented to be a part of the study were posed the following two questions.
Did you make a New Year resolution this year?
Those who answered “no” for this were considered controls
Those who answered “yes” were called “Resolvers”
How well have you been able to follow up on your New Year resolution until now?
The study participants could select one of these responses “very well,” “well,” “average,” “poorly,” or “very poorly.”
Those who answered “average,” “poorly,” or “very poorly” were again treated as controls.
Those who answered “very well” or “well,” were called “adherers”
Everyone seems to make new year resolutions or do they? Here are the results
The verdict on this one: Women!
Is this an indication of women being a little too self-critical? Or is it in their DNA to want to set everything right?
A Genome-Wide Association Study (GWAS) was carried out by 23andMe researchers, and three single nucleotide polymorphisms (SNPs) were found to be significantly associated with the likelihood of making New Year resolutions, with women being more likely than men to do so.
The verdict on this one: Men!
The genome-wide association study did not yield any significant SNP in this study, and it could be because the sample size was relatively small. There were 34,000 cases and 41,000 controls.
The secret is out…
Genes play an important role in every aspect of our health and wellbeing, they code for the proteins that are associated with how well we breakdown the macronutrients in our diet, to how much of ‘happy’ dopamine is secreted.
Similarly, the resolve to make New year resolutions has been found to be associated with a SNP rs6680701, which is close to the gene BRINP2 (BNP/Retinoic acid-inducible neural specific 2).
This gene has previously been shown to be associated with personality traits like openness, which is a trait associated with trying unconventional and new experiences.
Hand-Picked article for you: Worrier Or Warrior? Analyze Your DNA Raw Data For COMT – The Warrior Gene
Gene knockout study:
In a knockout study on mice lacking BRINP2 by Susan Berkowicz and colleagues in 2016, the lack of the genes was associated with neurodevelopmental disorders and the mice showed symptoms which were similar to autism spectrum disorder.
These studies show an association of this gene with neuronal development, so it is not surprising that a SNP close to this gene has been now found to be associated with making resolutions.
Most people are usually aware of their innate instincts.
However, a personality genetic report can reveal several such aspects that people are generally unaware.
Xcode Life’s Personality Report provides information on openness, extraversion ness, intelligence, entrepreneurship potential, and more than 25 such traits.
A lot of websites restrict their list to a comparison between the big four: 23andme, Ancestry DNA, Family Tree DNA (FT DNA), Geno 2.0 (National Geographic). We have expanded our list to include more companies who are doing equally good work offering reports on not just ancestry but other aspects of your lifestyle like fitness, nutrition, health, allergies and many more
DNA based reports can be broadly classified as being obtained from clinical genetic tests and consumer genetic tests.
Clinical DNA tests
These tests are done clinical genetic conditions and are FDA regulated. These tests form the second line of diagnosis for diseases like cancer. It may be done for 2 major reasons. Firstly, you have been screened by various preliminary tests and the results point to a suspected genetic condition like cancer, Alzheimer's or other degenerative or chronic/acute conditions. A genetic test will confirm the mutation you harbor so that the appropriate targeted treatment can begin. For example, HER2/neu gene mutation is associated with a particularly aggressive form of breast cancer. However, when detected early using tests like Fluorescent in situ Hybridization (FISH) or real-time PCR, patients who test positive for the mutation actually have a good prognosis. They can be started on the monoclonal antibody drug called Trastuzumab or Herceptin. The second reason stems from pedigree analysis. When you have a family history of particular conditions like cancer and Alzheimer's it is best to get screened for those mutations and start early treatment if necessary. Clinical DNA tests many a time require samples from specific regions of your body like blood, bone marrow aspirates, tissue biopsies etc.
Consumer DNA tests
Consumer DNA tests are basically for anyone who wants to know more about themselves. These reports are not FDA regulated. There are a variety of reports to chose, ranging from ancestry to nutrition and fitness reports. Such tests are now popular due to the option of home DNA test kit that enables the customer to collect their own sample in the comfort of their home. Mostly saliva samples suffice and the samples do not have to be tissue/organ specific. Some of the popular home DNA test kit are discussed below.
Autosomal DNA is that DNA that does not contribute to gender; in other words, the first 22 pairs of chromosomes. It does not rely on the 23rd chromosome, hence these tests are applicable for all sexes. When it comes to ancestry testing, autosomal DNA test is routinely employed. The results are indicated as percentages of your genetic match with various ethnicities listed in a reference database.
Y chromosome is found in males. Y chromosome is exclusively passed on from father to son and so on without intermixing with genetic material from mother. Hence, Y chromosome testing is used to trace the paternal lineage in men. All the way back to the Y chromosome “Adam” who is considered the closest male ancestor.
The mitochondria is another organelle in the cell of body that contains the genetic material. The mitochondrial DNA is transferred from generation to generation through the mother. During the process where the egg and the sperm unite, only the head of the sperm penetrates the egg. The mitochondria that are found in the sperms is left out. Consequently, we get the mitochondrial DNA only from our mothers. Mitochondrial DNA testing is used to locate your living relatives even if they are the most distant of your cousins.
Family Tree DNA
Family Tree DNA was established in 2000. A veteran in the genealogy reports business, they have the longest history of offering genetic genealogy information to consumers and professionals alike. They are currently the leading choice among professional genealogists when it comes to getting genealogy information. They are the official testing partner for the Genographic Project of National Geographic. They offer all three kinds of genealogy tests, namely, the autosomal DNA test, Y chromosome report for tracing your paternal lineage and mitochondrial DNA based report for tracing your maternal lineage. In comparison to companies like 23andme and Ancestry DNA, they have a smaller database. They do not offer any other kinds of wellness reports.
Ancestry DNA
By far the most popular company providing genetic genealogy based information, Ancestry DNA has a database of over six million reference sets of DNA results for comparison. Owing to their vast customer base they have also amassed a strong genealogical community. They offer the service of connecting people according to their DNA matches through anonymous email and message system. You can link your DNA results to your online family tree. They store your genetic data indefinitely. Ancestry DNA used to offer analysis of mitochondrial DNA and the Y chromosome lineage separately. However, they no longer offer that service. Members of the ancestry DNA genealogy community have the option of opting out of sharing their DNA results. This may not sound too good for those of you who are eager to find your family or learn about additions to them. Ancestry DNA does not allow raw data uploads from other websites. Requires an ongoing subscription to the site to use their online family tree functionality. Does not allow raw data uploads from other sites
23andMe
23andMe is another popular ancestry genetic report service provider. In addition to this, they also offer health and wellness reports. They have a large database of more than one million reference datasets predominantly from customers in Western countries. Due to this, their references to other populations like the East Asian populations are not detailed. They even mention this in their reports and discourage such customers from buying their kit. They have an online chromosome browser for comparing results. Compared to the other websites like Ancestry DNA they have a limited genealogical community and thereby limited ability to contact matches. They do not allow upload of raw data from other sites. They also offer health and wellness reports, unlike the other major companies. However, this is not part of the basic fee and will need to be purchased separately.
Living DNA
Living DNA ancestry genetic reports are known for their detailed breakup of the regions into many more groups than any other company in the world. For example, they have about 21 regional categories for Britain and Ireland alone and about 80 around the world. They do not have any separate autosomal DNA test, so theirs is the highest overall price (Disclaimer: Companies tend to change their pricing. Please visit their website for the most recent price). They do not have any database or any other way to find or contact matches.
National Geographic
National Geographic’s Genographic project known as Genos 2.0 has been doing rounds for quite some time. They have partnered with Family Tree DNA. They provide autosomal, Y chromosome and mitochondrial DNA tests. Their pricing is affordable, but only if you are willing to be a participant in their global research effort. Their paternal lineage test is limited. They do not offer a stand-alone autosomal DNA-only ancestry report. They do not provide you with features to find your matches among their genealogical community. They do not accept raw data uploads from other companies. They provide only home DNA test kit.
Also, read:
Analyze Ancestry DNA Raw Data: 7 Reports You Do Not Want to Miss
23andme Raw Data Analysis: 10 Amazing Tools for Health Reports
Xcode Life
Xcode Life generates reports using DNA raw data files from all the ancestry test providers listed above and several more. Check out the complete list here. Xcode covers more than 50 traits between Nutrition and Fitness alone. Personalized reports on Health, Skin, Allergies and Precision Medicine are generated both from DNA raw data and from saliva samples. More than 500 genetic variants are analyzed for the diet and fitness modules. A quick TAT of <24 hours for reports from the raw data. The expert-curated topical reports are based on publicly available literature from a range of resources like SNPedia, UK Biobank, Clinvar, OMIM, and leading scientific journals to name a few.
DNA Fit
Is is a UK-based personalized fitness genetics company. They provide DNA test kits and accept raw data only from 23andMe. They also accept buccal swab samples. Offer more than 20 traits for nutrition and fitness measuring more than 45 genetic markers. Reports from DNAFit aim at giving insights on both nutrition and fitness. The reports are structured and easy to understand. They have a general turn around time of 2 weeks. They do not allow you to download your raw data. They have a non-disclosure of data policy that protects customers against third-party agents. It has recently been acquired by Prenatics
Fitness Genes
Does not accept raw data from other companies. Focus mostly on fitness around 10-12 fitness traits. They measure around 40 genetic markers. Have a 2 week turnaround time. Cannot download your raw DNA data. Have a non-disclosure of data policy.
Athletigen
Raw data 23andme and Ancestry DNA is accepted. They cover around 30 traits of nutrition and fitness. Have a 6 week turnaround time. However, their recommendations are designed for people who are professional athletes. The report might be an overkill for an average individual looking to stay fit and healthy.
Pathway Genomics
A popular genomics company, which provides reports from their own saliva test. They do not accept raw data from any other company. More than 30 traits are covered for nutrition and fitness. Measure more than 50 genetic variants. Focus on nutrition, fitness, and skin. Have a 2 week turnaround time
As you may have gathered by now, there is no “best” company. Every company has its place depending upon your needs and requirements. Do consider these factors before making your decision. And most importantly it is very important to define for yourself as to what you want out of these tests. Once you have these figured you can make the best use of the DNA information in your life using the home DNA test kit.
Also read:
Top 5 Fitness Genetic Testing Companies
Being fit is good, being DNAfit is ideal! DNA testing for a variety of uses has caught on big these days and DNA fitness testing is no exception to this trend. With an enormous amount of time, money and energy invested in fitness and exercise these days, it only makes sense that you do what your body is optimally designed for.
Many aspects of your physical well-being are influenced by genetic factors and learning about what testing for DNA fitness is all about will help you choose between different fitness genetic testing companies. We had previously written a piece on the top 5 fitness genetic testing companies. Deciding between the various service providers requires you to be aware of the product features, their usefulness and of course the price. In our blog series, we try to do the homework for you, so that you can decide objectively.
A key factor to consider while choosing your DNAfit testing service provider is the number of DNAfit genetic markers tested. Some companies test only for a few fitness genes while some others carry out genetic testing for thousands of variants. Most fitness traits are multigenic, meaning there are multiple genes which could influence a single aspect of your fitness. Another important factor that should influence your decision to send your saliva sample is the way your reports are presented. Almost all genetic testing companies provide you with a sample report. You can use that to gauge how well you understand the information presented in the DNAfit report.
DNAFit is a UK based personal fitness DNA testing company that specializes in providing diet and fitness recommendations based on your DNA information both using home DNA kits and using DNA raw data from ancestry DNA test service providers like from 23andme. DNAFit is one of the top DNA fitness testing companies in the world. DNAfit provides genetic reports as well as personalized coaching through their network of coaches and trainers.
Xcode Life is a global personal genomics DNA testing company. Xcode specializes in providing detailed DNA fitness reports and actionable recommendations based on your DNA profile. Besides DNAfit reports, Xcode Life also provides nutrition, allergy, ancestry, precision medicine and health reports.
Also read: 15 Amazing Genetic Facts About Sports, Fitness and Athletic Performance
| S.N | Feature of Comparison | Xcode Life | DNAFit |
| 1 | Overview | Offers SNP genotyping of DNA from saliva sample | Offers SNP genotyping of DNA from buccal swab. |
| 2 | Raw data accepted from | ➤23andMe ➤Ancestry.com ➤ Family tree DNA ➤ Genos ➤ DNA land ➤all other major international data providers. (full list) | Accepted only from 23andme and Ancestry DNA |
| 3 | No. Of Fitness Traits | 45+ traits for nutrition and fitness | 20+ traits for nutrition and fitness |
| 4 | No. of Genetic Variants Tested | More than 300 genetic variants | 45 genetic variants |
| 3 | Products offered | Nutrition, Fitness, Health, Ancestry, Allergy, skin | Nutrition, Fitness, Wellness |
| 4 | No. of years of service | 7 years (2010) | 4 years (2013) |
| 5 | Results turnaround | Same-day with raw data from 23andme and other companies | Same-day with raw data only from 23andme |
| 7 | Report Structure | Reports cover certain important traits. Well structured and easy to understand | Reports contain recommendations that cater mostly to elite or professional athletes. |
| 8 | Counseling services offered | One counseling session |
Two counseling sessions, one with a dietician and one with a sports scientist |
| 9 | Recommendations | ➤ Actionable recommendations provided in the report
➤ Personalized diet chart, post nutritional counseling |
Recommendations provided based on genetic information, online genetically matched meal planner, online genetically matched exercise portal. |
| 12 | Cost | 20$ (with your 23andme data) | From $89 for a kit From $64 for a 23andMe or Ancestry upload |
| 13 | Raw Data | Available on request | Raw data cannot be downloaded |
Also read: 5 Biggest Misconceptions About Genetic Testing
Getting and staying fit has become a top priority for many of us given the numerous physical, mental and health benefits that come with it. However, many people find it difficult to navigate the spectrum of exercises, routines, videos, blogs, experts and a variety of other info that is now available. Not to mention the vast varieties of equipment, supplements, products, programs etc. Though many of these are a fad, there are genuine scientific advances being made in the domain of human physical performance, that can have a huge impact on your training and the results you see. One such advancement is testing fitnessgenes-, the genes that influence human physical and physiological performance.
If you are unfamiliar with how fitnessgenes influence human physical performance, I recommend reading this blog first, which lists prominent examples of fitness genes.
Picture this, individuals with a specific variant of the ACTN3 gene, which is one of the most studied fitnessgenes have muscles which contract powerfully at high speeds because they secrete a specific protein called alpha actinin. This variant is commonly seen in Olympic sprinters compared to marathoners. The nature of your muscles, whether slow or fast-twitch is 45% dependant on genetic factors like your ACTN3 gene variant. This is nearly a 50%, a figure hard to ignore.
We intuitively recognize that fitnessgenes explain the difference not only in baseline human physicality but also, influence how different bodies respond to different exercises. Thus, as an individual who is committed to investing a certain number of hours in the gym on a regular basis, it helps to understand the genetic nature of your body.
Fitnessgenes testing has become popular recently with a number of companies offering services in this domain. We recently wrote a blog comparing the top 5 fitness genetics companies in the world. In this blog we offer a one to one comparison between two leading fitness genes testing company, Fitness Genes and Xcode Life Sciences.
FitnessGenes
Fitness Genes analyses specific genes with specific characteristics associated with fitness like muscle strength, recovery, metabolism, power/endurance profile etc.
| S.N | Feature of Comparison | Xcode Life | FitnessGenes |
| 1 | Type of genetic testing | Offers SNP genotyping from saliva | Offers SNP genotyping from saliva |
| 2 | Service providers of raw data accepted | ➤23andMe
➤Ancestry.com ➤ Family tree DNA ➤ Genos 2.0 ➤ DNA land ➤ all other major international data providers. |
Fitnessgenes does not accept raw data from ancestry DNA companies |
| 3 | No. Of Fitness Traits | Fitness traits – more than 15
Nutrition Traits- more than 30 New traits are added regularly |
Around 10-12 traits |
| 4 | Genetic variants tested | 300+ genetic variants | 40 genetic variants |
| 5 | Types of products offered | Nutrition, Fitness, Health, Ancestry, Allergy, Skin
Upcoming: Methylation and Detox analysis, Personality |
Focusses on fitness gene only |
| 6 | No. of years of service | 7 years (2010) | 4 years (2013) |
| 7 | Results turnaround | same day with 23andme data | 2 weeks |
| 8 | Report Structure | Reports cover certain important traits. Well structured and easy to understand | Reports cover certain important traits. Well structured and easy to understand |
| 9 | Counseling services | one counselling session | One counseling session with an expert |
| 10 | Recommendations | 1) Actionable recommendations provided in the report
2) Personalized diet chart, post nutritional counseling |
Recommendations provided based on genetic information |
| 11 | Price | 20$ (with your 23andme data) | Varies from 499$- 199$ |
| 12 | Downloadable Raw Data | Raw data with ~700,000 data points can be downloaded | Raw data not available |
Summary:
So, there you have it. If you need an in-depth report covering a large number of genetic markers at a reasonable price, Xcode Life is the choice to make. If you want personal training program and coaching to go with your genetic report, then Fitnessgenes could be the one for you.
As always, happy DNA testing!
Also read: DNAFit and Xcode Life and how to choose between DNA testing companies
DNA Testing: Which Genetic Test is right for me?
Do fitness genes or sports genes really exist? Is there something as a champion DNA? Is it nature or nurture or both? Why can't we all run like Usain Bolt or swim like Michael Phelps? is it just because we don't train like them or do they have fitness genes that are best suited for their sport? It turns out that there is a lot more to human physical performance then just dedicated training, which though absolutely essential, is not the only determining factor.
Here are a few incredible facts about physical fitness genes influencing human performance:
Fitness genes fact 1: 32 members of the Kalenjin tribe in Kenya ran a marathon faster than 2 hours and 10 minutes in October 2011, compared to 17 men who achieved the same feat in the whole of American history!
Fitness genes fact 2: Michael Phelps' lower body is proportionate with that of someone 5'5" while his upper body is proportionate with that of a 6'5" individual. Great swimmers have disproportionate arms length and wingspan compared to the average person. You cannot train for that!
Fitness genes fact 3: The serving arms of tennis players have forearm bones a quarter of an inch longer than the forearm bones of the other arm. This is true of non-athletes as well. We tend to have more bone in the arm we write with, simply because we use it more, so the bone becomes stronger and capable of supporting more muscle. This is an example of body adapting to routine. But we are all not made the same, the adaptive response of some individuals is much better than others, thanks to their fitness genes.
Fitness genes fact 4: 17% of men in America who are taller than seven feet and between 20 and 40 years of age are playing in the NBA.
Fitness genes fact 5: Finnish skier Eero Mäntyranta became the “greatest endurance athlete” of his generation in part because of a mutation in his erythropoietin receptor (EPOR) gene which helps produce excessive amounts of red blood cells. His family was found to carry this gene. People whose ancestors have lived in higher altitude environment under less oxygen have developed adaptions such as larger lung size, greater RBC count to compensate for lower oxygen in the environment.
Fitness genes fact 6: Less than one in 20,000 women in the general population have a Y chromosome but are insensitive to testosterone and thus develop as females. Over the course of testing at five Olympics, however, an average of 1 in every 421 female competitors had a Y chromosome. This is not just fitness genes but a whole chromosome!
Fitness genes fact 7: The guys with a lot of fast-twitch fibers that can contract their muscles very fast have much more risk of a hamstring injury than those with a lot more slow-twitch fibers. The former get injured far more often. The most popular of all fitness genes, ACTN3 influences your muscle fiber type.
Fitness genes fact 8: Donald Thomas had barely 8 months of training when he won a gold at the Osaka World Championships in ’07 beating Stefan Holm, despite Holm’s extensive training. Later on, scientists identified one of the key reasons for his dramatic success – a 10.5” uncharacteristically long Achilles tendon. The longer and stiffer the tendon, the more elastic energy it can store, and when stretched, rocket its owner into air.
Fitness genes fact 9: Croatian Water Polo players’ arm's length increase more than an inch, 5 times more than that of the Croatian general population.
Fitness genes fact 10: Slow kids cannot be fast adults. Speed is partially determined by the proportion of slow- and fast-twitch muscle fibers in the body. Fast-twitch muscles give you more speed while slow-twitch muscles give you more endurance. It's possible to train fast-twitch muscles to have more endurance, but you can't get slow-twitch muscles to act like fast-twitch muscles.
Fitness genes fact 11: Redheads have a higher tolerance for certain types of pain. The same gene mutation is responsible for both phenomena. In the extreme scenario, there are individuals who are completely insensitive to pain, even when they fracture their bones, they don't feel any pain!!
Fitness genes fact 12: 10% of people with European ancestry have a gene mutation that allows them to inject testosterone and not test positive in a dope test!!
Fitness genes fact 13: Only two players in the NBA in 2010-11 didn't have unusually large wingspans. Humans typically have a height to wingspan ratio of 1:1, it's 1:1.063 among NBA players.
Fitness genes fact 14: Heat dissipation is critical for endurance running as the Central Nervous System forces a shutdown or stop of effort as body’s core temperature passes 104∘ F. Marathoner Paula Radcliffe typically fails during summer marathons (2004, 2008 Olympics) because her smaller skin area (relative to her volume) means her body cannot dissipate heat as efficiently as shorter runners.
Fitness genes fact 15: The more the proportion of fast-twitch fibers a person has, the lower their capacity to burn fat – one possible reason sprint and power athletes tend to be bulkier than endurance runners. Among the 6 DNA variants that influence heft, the most critical is the FTO gene.
Fitness genes fact 16: A discussion of sports genetics is incomplete without the mention of Myostatin- the double muscle gene– Carriers of this gene mutation do not produce myostatin which is present in majority of us. Myostatin breaks down muscle in the human body, hence, absence of myostatin leads to net accumulation of muscles over time. People (and animals) with myostatin mutations are highly muscular.
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In the realm of sports doping, genetics is expected to play a dominant role as more gene modification techniques are introduced. Gene doping is now officially listed on the world antidoping authority website.
Watch this space for more facts. We will update this list regularly!
Also read about the Top 5 Fitness Genetic Testing companies here
The realization that DNA testing has a tremendous impact on sports performance is only beginning to happen. It has been recognized for ages that physical attributes such as eye color, hair color, height, etc are inherited, however, the impact of genetics on physiology and physical performance has been vastly underappreciated. Though humans have been breeding racehorses for speed and cows for milk yield and other plants and animals for centuries, the same parallels are not applied to human performance and genetic selection. Rather, the view that nurture is far more impactful than nature (genetics), prevails. The fact is that nature and nurture both are critical at the elite level. Hence genetic testing can help appropriately nurture, what nature has bestowed.
Here are a set of facts that will make you question this prevailing belief:
Genetics has a vast impact on every possible manifestation of your biology from the color of your eye to your sporting abilities. Retired Formula One champion Nico Rosberg said that he owed 66% of his success to genetics and 33% to nurturing. The BCCI announced yesterday that DNA testing for Indian cricketers has been introduced to complement their training program. This is indeed a welcome development that will do wonders for individual performance if harnessed appropriately. Here is a comparative analysis of the top 5 fitness DNA testing companies.
DNA testing for elite sportspeople, that was first introduced for their players by the NBA, involves extracting the DNA from a sample. The DNA thus extracted is either sequenced or genotyped for a set of genes. All genes have more than one forms. This is why though all of us are engineered similarly we differ tremendously from our blood type to our hair color. Similarly, as per your genes, you may be more inclined to power sports like weightlifting than sports that involve endurance capabilities like tennis and running marathons. DNA testing makes a lot of sense in cricket because a variety of qualities a player is required to have. For example each of the 11 players bat, bowl, and field as and when required. Spending long hours in extreme weather conditions fielding may be easier for an endurance player, whereas batting and bowling require sudden energy shots that is easier for a power player. It is easier to strike a balance when you know exactly how you are made. Based on this information all external factors like diet, sleep habits, the kind of exercises to add to your routine.
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Batting: Power, endurance (long innings and running between wickets), Neuro-Motor coordination, vision, depth perception, eye frame rate, reaction time
Bowling: Power (pace), Stiffness (for sprinting and throwing), high lactate threshold, flexibility (range of motion) for smooth action, cardiovascular fitness, aerobic capacity, high red blood cell count, low surface to volume ratio- slender limbs and torso (low air resistance)
Fielding: sprinting, cardiovascular fitness, endurance, higher water retention (during prolonged exposure to heat), vision, depth perception and reaction time.
In BCCI’s recent announcement, they mentioned testing for 40 genes related to fitness, diet, and health for their players. Xcode Life screens for more than 500 genetic markers for fitness and nutrition. When it comes to the fitness of international elite player it is not just strength and stamina that comes into play. Traits like flexibility, the likelihood of injury, recovery from injuries and aerobic capacity play a major part. Similarly, when it comes to the diet, it is not just your food choices. How well you respond to macronutrients and your various mineral and vitamin requirement are significant in terms of both short-term and long-term benefits. All of these cannot be covered by 40 genes.
Xcode Life’ DNA test for diet, fitness, and health covers more than 500 genetic markers and a wide range of traits.
Also read: 15 Incredible Genetic Facts About Sports, Fitness and Athletic Performance
