Check out the video to learn how genetics affects your training! 23andme: (If you click this link and buy their service I will earn a small …
– I know a lot of you can't wait
for my front lever video to drop
and frankly me too,
but the perfect form front lever
is way way harder than the muscle up.
I've been wondering what else I can do
to speed up the progress
besides putting in the work.
I came across a post where my friend John,
who's a personal trainer and health coach
design a personalized training plan
for his clients based on their genetics.
That piqued my interest
because I'm a science guy
and I love to try new things.
Therefore I reached out to John
and asked him to explain
to me how this works.
– Today we're basically
looking at your genetics
and your SNPs and the SNP stand for
single nucleotide polymorphism.
Basically, within our DNA, we
all have these polymorphisms.
There these genetic anomalies
that we can now observe today.
Back in the day, this might've
been 10 to 15 years ago,
I think it cost up to a million dollars
to have your genome fully sequenced.
And then when companies
like 23andMe came out,
you could get your
entire genome sequenced,
once they figured this out for about $200.
There are these technologies
and the one that we use for you
is based off of Dr.
Rhonda Patrick's website
And it's very thorough rundown
of certain SNPs you have,
which might dictate what you need to do
as far as supplementing, how you eat,
and how you train to
make sure that your body
is aging as it should
and you're not beating yourself up
or causing too much injury.
– I did have a 23andMe report,
not so long time ago
and I had run the online fitness test
and I showed it to John,
and obviously John is the expert here.
So, can John give me some
summary on the report.
– On the first finding that I saw
with your vitamin D binding protein,
you actually had three different SNPs
that dictate that you have a genetic risk
for vitamin D deficiency.
And I've actually run into
this a lot with my clients,
simply by supplementing vitamin D
and trying to get outside
in the sun every day.
You notice a huge surge in
energy on a day to day basis,
sleep gets better, and
generally you recover better.
So, vitamin D might not
sound that important
for athletic performance,
but it absolutely is
because if your hormones
are working better
and you have more testosterone.
– You mentioned about going out
and walking under the
sun to get vitamin D.
Is there a particular length
that you will recommend?
Is it like 10 minutes, 30 minutes?
– I would recommend
getting a blood test first
before I give you a recommendation.
Let me tell you what I did,
because I actually have the three SNPs
that I looked at on your
report are also on my report.
So, what I started doing was supplementing
about 5,000 IUs of vitamin
D with the cofactor K2,
and I'll do that every single day.
And I do find that my energy
is very much improved.
The time between my heavy workouts,
I'm able to recover faster.
I want to talk about one called ACTN3.
It's basically, you have this C;T variant.
Someone like you is recommended
to choose high load,
low repetition resistance
training to build muscle
and high intensity interval training
to improve your VO2 max
during endurance exercise.
So, basically saying you
lifting heavy weights
for kind of that one to
five repetition range,
along with your skill work
on the bouldering wall
is what you need to stay healthy.
If someone came along and said,
"No, you need to be able
to run a half marathon."
And you tried to do that,
that might increase
your time that it takes
for you to recover
before the next workout.
It might actually cause you
to lose too much muscle mass
that would make you worse
at your other events.
So, someone like you instead
might want to be doing
some sort of plyometric training
to get your cardio right,
to get your heart rate up.
That'd be something like doing
three sets of five box jumps,
really really low volume,
but high, high intensity.
– So, I do found higher load, low rep training scheme
worked better for me.
I progressed faster that way.
I always thought that was for everyone.
I have no idea that's actually
related to my genetics.
So, I was accidentally doing it right
for the past few years,
that was good to know.
– We typically gravitate toward
things that we're good at.
That's why you see the elite athletes,
they're almost genetically made for it.
This one is new to me,
it's called PGC-1 alpha.
And this says you have reduced
cardio respiratory fitness.
It has some recommendations for you.
You could do something like cold exposure,
which would be like taking a cold shower.
It can help with the
conversion of brown fat.
Brown fat is metabolically active fats
and all babies have Brown fat,
but adults typically lose it,
but you can actually maintain
it by doing cold exposure.
You can be out in the cold
where you used to be shivering,
but through breathing exercises,
you can maintain your body heat.
And what this brown fat will do,
it will help your metabolism to kick up.
So, you start burning body
fat when you get cold.
– The cold shower idea,
yeah, maybe I should try that out
and see how I feel about it.
– The cold showers are
good for you in general.
Well, let's move on to another one.
Now, it's called COL5A1.
This SNP dictates that
you are at increased risk
for Achilles tendinopathy.
So, basically saying that over time,
you may have some problems
with the Achilles tendon
and it recommends that you
consult a physical therapist
or trainer to incorporate
prehabilitation exercises,
to determine the optimal training load,
to achieve goals while
minimizing the risk of injury.
I would just make sure that
the muscles in your lower legs
stay supple enough that
they aren't feeling
like they're gonna be pulled
or they're overly tight.
Just warm up a little bit more.
It can be something like jumping rope,
doing some ankle mobility exercises.
It doesn't have to be complicated.
– I barely use my lower legs
because if you do, say
calisthenics that's all arms,
and then if you're talking
about climbing, some legs,
but it's not super intense.
I guess I never have a chance
to push my legs to a point
that there could be a potential injury.
– I see a new challenge coming for you.
The maintenance and growth of power.
What we're trying to do
with this power production
is work our entire nervous system.
You're doing dynamic
movements on the wall.
This could really benefit
from some power training.
It can be like a kettlebell
swing, a kettlebell snatch,
a box jump, and seriously,
you could probably implement
it one or two days a week.
You would probably see an
improvement in your overall height
that you can jump off the ground,
which would be great for
training the Achilles tendon
and the lower legs that you
might not be touching as much.
Let's move on to the last
one that I pulled up for you.
The CLTCL1, you're the T;T allele.
And this means that you have
the hunter-gatherer phenotype.
You may be less tolerant to
carbohydrates in the diet.
During modern times when
carbohydrates are abundant,
the T allele may result
in raised blood sugars
and possibly worsen insulin resistance.
And the recommendation for
someone with the T allele.
You may benefit from limiting
processed carbohydrate intake
and avoiding added sugars.
– I definitely do avoid
food with added sugar.
That's a big thing for me.
I don't have a strict diet,
but I'm definitely more gravitates towards
like the paleo diet, where it's
mostly meat and vegetables.
And because the issue about carbs for me
is that when I eat it,
especially when I have to
work, I'll get food coma.
And then I won't be able to focus
for one or two hours during work.
So, I tend to avoid taking too much carbs,
but you know, on the weekends,
if we're going to a
restaurant or having a treat,
I still take carbs, I'm not
strictly avoiding carbs.
– A for you, you've been doing
a lot of this stuff right,
just even without knowing,
I would say for someone like you,
because you are training so hard,
you can have a starchy
carbohydrate every day,
but the time when you do that
would either need to be
directly post-workout
or you could save all
of that for nighttime,
because those carbohydrates
can actually help
with serotonin production.
And the serotonin is the
precursor to melatonin.
So, when you eat the
carbohydrates at night,
you typically sleep a lot
better because of that melatonin
and blood sugar stays
regulated throughout the night.
Some people, when their blood
sugar drops during sleep,
they'll wake up around 2:00 or 3:00 AM,
and they can't get back to sleep,
it's because it's driving
cortisol too high at night
when your cortisol shouldn't be rising
until right when you
wake up in the morning.
For someone like you, I would recommend
playing with the
carbohydrates a little bit,
play with the plyometric
and high intensity exercise a little bit.
Let's see if we can get you outside
walking in the sun a little bit more,
or maybe even supplementing
some vitamin D with K2
and just analyze how you feel.
I would postulate that you
would improve your gains
on the bouldering wall,
and you'd have a lot more
energy and even sleep better.
I would advise all of the audience
to check out a report like this.
You have to know that you can't
look at one specific thing
and then try and push a protocol.
It's all about the holistic lifestyle.
Again, we need to make
sure that diet's on point,
rest is on point,
exercise, stress reduction,
and maybe some supplementation
on top of that.
– That's amazing, John, I love it.
– I super appreciate talking
to you, Geek Climber.
If anyone wants to
check out more about me,
I have a podcast where
we get into the details,
a lot of this stuff,
and that's called Vital Metabolic,
the Art and Science of Strength.
And we're on Instagram @vitalmetabolic.
– Check it out, guys.
I listened to the podcast,
it's super awesome.
Check it out.

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