Recommended dietary consumption according to your genetic background

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Esmond Jacobs
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Weight Control DNA Test Results Customer Name: [hidden] Test Kit ID: [hidden] Date results calculated: [hidden] Recommended dietary consumption according to your genetic background Macro-nutrients as

1 Weight Control DNA Test Results Customer Name: [hidden] Test Kit ID: [hidden] Date results calculated: [hidden] Recommended dietary consumption according to your genetic background Macro-nutrients as % of total energy intake 27% Carbohydrates Fats Proteins 47% 26% Sense of hunger Training intensity Fat types as % of fat intake Monounsaturated fat 16% (MUFA) Poly-unsaturated fat (PUFA) 50% Saturated fat (SFA) Hunger Exercise 34% *Please make sure to check your report details below, as it contains aditional important information regarding your results.

2 Diet ADIPOQ - Hormonal regulation FTO - High vs. low protein diet Normal levels of adiponectin are expected. No added risk for obesity and diabetes. Increased sensation of satiety and better fat burning is associated with your genotype when keeping a high protein diet. Obese individuals should focus on a diet of low glycemic-index foods (see reference at the bottom of your report) and perform regular exercise such as daily 30-min walk. A diet rich in Monounsaturated fats (MUFA) is recommended to encourage low risk of obesity and Type II Diabetes. Foods rich in MUFAs include olive oil, nuts, avocado, olives and peanuts. To assist losing weight consider adopting a protein-rich diet (25%-30% of total calorie intake). You should have a daily total of grams of protein. Some high protein foods include lean meat, fish, shellfish, eggs, low-fat dairy products, legumes, tofu and seitan. People with your PPARD variant may benefit from a risk reduction of Metabolic Syndrom (MS) when fat intake You may reduce your Metabolic PPARD - Fat Intake is lower than 34.4%. MS is characterized Syndrome risk by 38% if you limit your by high blood pressure, high blood fat intake to 75 grams of fat or less. sugar, unhealthy cholesterol levels and excess fat in the abdomen. Storage from food. This genotype is associated Your fat cells are efficient in storing fats PPARG - Fat with obesity when fat consumption is higher than 27% of total calories. Eat up to 60 grams of fats a day. Eat more fat-free foods such as whole grains, legumes, vegetables and fruits. Choose lean meat, lean fish, shellfish, low-fat dairy products, seitan. * Recommendations are generally based on a diet of 2000 calories per day (unless noted otherwise). Your daily values may differ depending on your calorie needs. See link to a calorie calculator at the bottom of your report in order to calculate your specific values. Behavior MC4R - Satiety A slightly increased sense of hunger is expected. Adopt strategies to promote a sense of fullness such as eating more high-fiber foods, salads and soup, legumes, vegetables and fruits (whole and not juices), whole grains, e.g. whole rice, quinoa, whole wheat, buckwheat. Drinking water and soups helps to feel full while sugary drinks and sweets stimulate hunger. In addition make sure to eat your protein throughout the day: lean meat, fish, shellfish, eggs, low-fat dairy products, legumes, tofu and seitan. Adopt eating habits to support your sense of fullness, it is recommended to sit next to an eating table and avoid distractions while eating (e.g. TV or newspapers and books). Eat slowly. Chew your food thoroughly.

Fitness ACE - Endurance ACTN3 - Power The ACE I/D gene variant affects activity of angiotensin convertase in the blood, which is connected with the regulation of blood pressure and as such, plays an

3 Fitness ACE - Endurance ACTN3 - Power The ACE I/D gene variant affects activity of angiotensin convertase in the blood, which is connected with the regulation of blood pressure and as such, plays an important role in cardiorespiratory efficiency. Your genotype is associated with lower ACE activity in serum and tissue. The ACTN3 gene affects fibers that are responsible for the generation of rapid forceful muscle contractions (the fast glycolytic type II fibers). You are carrying a genetic variant which is associated with power performance. Your cardio respiration tends to be more efficient in aerobic and enduring efforts rather than in short, anaerobic power exercise. Your ACTN3 genotype indicates a capability for short and powerful bouts of exercise such as in anaerobic/power training. The COL5A1 gene encodes for connective tissue collagen and is While you enjoy better flexibility and associated with range of movement and reduced injury risk, your long distance flexibility. Your genotype is associated running economy is less efficient due to COL5A1 - Flexibility, sport injuries with flexible tendons and ligaments and loss of energy in rebounding and and long distance running a wider range of movement. This stabilizing. You might see better results reduces risk to muscles and skeletal in other endurance sports, such as injuries and reduces stiffness at older bicycling and swimming. age. GDF5- risk of injuries and osteoarthritis PPARGC1A- response to training ADRB2 - Response to exercise ADRB3 - Fat Breakdown The growth/differentiation factor-5 (GDF5) gene is involved in maintenance, development and repair of bones, cartilage and various other musculoskeletal soft tissues. Your genotype is associated with elevated risk for Achilles tendon pathology. Your genotype is associated with normal risk for osteoarthritis and normal risk for meniscus injury. The PPARGC1A gene is a crucial component in muscle reaction to training. Among people who are not in shape, your genotype was associated with higher baseline VO2max (an indicator for aerobic physical fitness). Normal ability to absorb fat. Normal ability to burn fat while exercising. You genotype is associated with normal ability to trigger fat breakdown, and with good ability to lose weight by training. Consider adopting preventative measures to protect against increased risk of sports injuries. Detailed examples of sports-injury risk reducing measures are listed at the bottom of your report. You are naturally closer to your best possible VO2Max. If you are in shape and stop exercising you may experience smaller reduction in cardiorespiratory fitness, compared to the less common genotype. Anaerobic training should build muscles at the expense of fat tissue as long as calorie consumption is not increased. Adopt a low-fat diet to assist in losing weight.

4 Heart Health Obese individuals should follow a low calorie diet ( calories a day), and decrease consumption of trans fats to less than 1-2 grams. Trans fat source is mostly industrial partially hydrogenated vegetable oils, found in refrigerated dough, baked goods shortenings and frostings, snacks, deep fried foods, creamers and margarine. Your FABP2 genotype grants your Increase consumption of FABP2 - Fat Absorption intestine an increased ability to absorb Polyunsaturated Fat (PUFA) to at least long chain fatty acids from food. 33% of fats (about 15 grams of PUFA, based on a 1500 calorie diet). Foods rich in PUFA include plant-based oils such as soybean oil, corn oil, wheat germ oil, safflower oil canola oil, nuts and seeds such as flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, walnuts, fish oil and fatty marine fish. Eat low glycemic index foods (see a reference at the bottom of your report). APOE - Cholesterol Your genetic tendency is for normal cholesterol levels. Cholesterol levels should be easily managed by moderate fat intake and exercise. Your daily values may differ depending on your calorie needs. Calculate your own recommended calorie daily intake and adjust recommendations accordingly. You can use online calculators like this one: Low glycemic foods are those that cause smaller changes in blood sugar levels. Look for foods with Glycemic Index (GI) lower than 55 in the following link: Aerobic Vs. anaerobic training- aerobic training is an exercise that makes you breathe harder and sweat, but you are able to endure it for at least 10 minutes. Examples are walking, running, swimming, bicycling. Anaerobic exercise consists of brief intense bursts of physical activity, such as weightlifting and sprints. Reducing risk of injury during sports activity To reduce risk of injury to tendons and other soft tissue, please see below examples of measures you can take: Avoid increasing body weight. Avoid very hard or very soft surfaces or training in artificial grass, or soft beach sand. If involved in both aerobic training & weight lifting, perform aerobic workout first. Increase warm-up volume. The day after high intensity training reduce load on tendons using non- weight bearing activities (i.e. swimming, biking). Assure complete recovery before assuming high intensity training. Massage calf muscles and Achilles tendons after training. Correct misalignment with appropriate customized insoles. Eat sufficient amount of Omega-3 fatty acids and vitamins C and D. * Remember to always seek professional advice from your healthcare professional before making changes to your workout and diet routine.

5 Methods: Samples are analysed using the Illumina customised HumanOmniExpress BeadChip process and genome build GRCh37/hg19. All data collected is evaluated using Illumina s GenomeStudio v software. Accuracy and reliability for the assays are above 99.5%. Disclaimer: DrGene's services are for research, informational and educational use only. We do not provide medical advice. Remember to seek guidance from your health provider when adopting diet and exercise regimens. The services are not intended to be used by the customer for any diagnostic purpose and are not a substitute for professional care. Any questions you may have regarding diagnosis, cure, treatment, mitigation or prevention of any disease or other medical condition or impairment of the status of your health, should be discussed with a physician. Although molecular tests are highly accurate, rare diagnostic errors may occur that interfere with analysis. Sources of these errors include sample mix-up, trace contamination, and other technical errors. The presence of additional variants nearby may interfere with mutation detection. Genetic counselling is recommended to properly review and explain these results to the tested individual.

NAME/ID: SAMPLE PATIENT SEX: FEMALE ACC #: F DATE: NOV 12, 2015 IMPORTANT INFORMATION

NAME/ID: SAMPLE PATIENT SEX: FEMALE ACC #: F DATE: NOV 12, 2015 IMPORTANT INFORMATION Personal Details Name: SAMPLE PATIENT DOB: Jan 1, 19XX Gender: Female Ethnicity: Caucasian Report Date: Nov 12, 2015 Received Date: Nov 2, 2015 IMPORTANT INFORMATION PAGE 3 Test Performed / Method Genotyping