ProVitalDNA - Package - DEMO EN

Lifestyle genetic analysis 

Maria Musterfrau 

DEMO_ML

COVER LETTER 

Dear Ms. Musterfrau, 

Your sample for the analysis arrived on 05/02/2018 in the laboratory and was evaluated 

according to the highest laboratory quality standards (ISO 15189). The results were 

evaluated and released by two independent geneticists and molecular biologists. After 

obtaining the results, your personal report was compiled. We hereby transmit the 

results to you in the format of your choice. 

We would like to thank you for your trust and hope that you are satisfied with our 

service. We are always open for questions and suggestions, please do not hesitate to 

contact us. This is the only way we can continuously improve our services. 

We hope the analysis meets your expectations. 

Kind regards, 

Dr. Daniel Wallerstorfer BSc. 

Laboratory Director 

Florian Schneebauer, MSc. 

Laboratory Manager


Personal analysis results for: 

Maria Musterfrau | Date of birth: 01/01/1990 

Order number: 

DEMO_ML 

This report contains personal medical information that is highly 

confidential. Data protection must be ensured. 

DEMO_ML Page 1 of 295

BODY WEIGHT GENES 

YOUR NUTRITION TYPE TO LOSE WEIGHT 

YOUR SPORTS TYPE FOR LOSING WEIGHT 

YOUR WEIGHT LOSS PROGRAM 

YOUR SPORTS PROGRAM TO LOSE WEIGHT 

NUTRITION GENES 

FOOD INGREDIENTS 

DIETARY SUPPLEMENT 

EPIGENETICS 

DETOXIFICATION 

BIOLOGICAL AGE 

BURNOUT 

MUSCLE FIBRE TYPE 

OXIDATIVE STRESS AND RISK OF INJURY 

OPTIMAL PERFORMANCE NUTRITION 

FOOD LIST 

SCIENCE 

ADDITIONAL INFORMATION


An analysis and listing of the genes that affect your body weight.

EXCESSIVE WEIGHT 

Genes and the success of a weight loss program 

Excessive weight is a growing problem in industrialized countries, and it is caused by a 

combination of poor nutrition, physical inactivity, and genetic predisposition. 

Long ago, when our ancestors were hunters 

and gatherers who needed every bit of a 

limited food supply, the ability to effectively 

store excess calories was vital for survival. 

Today, however, our lifestyle and food supply 

have changed so much, that these genetic 

traits now cause problems for many people. 

We eat too many calories and we don't get 

enough exercise, and so being overweight has 

become a common problem in the western 

world. In addition to an unhealthy lifestyle, 

our unique genetic makeup may contribute to 

being overweight. While it used to be 

commonly accepted, that all calories are 

equally bad, new science has shown, that 

different types of calories can have a 

different effect on the body. Certain genetic 

types for example absorb too much fat from 

food and are thus sensitive to the fat content 

in their diet. Other genetic types are the 

complete opposite. They tend to become 

more overweight if they have a high portion 

of calories in form of carbohydrates while 

they appear to be resistant to the weight 

gaining effect of fat in their diet. 

Studies have shown, that approximately 60% 

to 80% of excessive weight is heritable. In 

other words it is given to us by our parents in 

the form of genes. So while it might be more 

difficult for some people to maintain the 

optimal body weight than it is for others, it is 

important to avoid becoming overweight, as 

this is a common risk factor in the 

development of a number of diseases: 

➤ Hypertension (high blood pressure) 

➤ Diabetes type 2 (adult-onset diabetes) 

➤ Acid reflux 

➤ Heart disease 

➤ Atherosclerosis 

➤ Strokes 

➤ Breast cancer 

➤ Arthritis 

➤ Joint pain 

➤ Degenerative diseases of the spine 

➤ Foot deformities 

➤ Gallbladder disease 

➤ Gout 

➤ Sleep apnea 

➤ Venous thrombosis 

➤ Cognitive impairment 

➤ Dementia 

➤ Alzheimer's disease 

➤ Joint damage, muscle injury, ligament tears, 

tendonitis, bursitis, bone deformity, spinal 

curvature, herniated discs, and bone growth 

disorder in children and adolescents 

Some people do not gain weight, even if they 

lead a permanently unhealthy life style, while 

others are quickly becoming overweight even 

with at a moderately unhealthy diet. Some 

gain weight when following a diet with a high 

fat content while for others the fat content 

seems to play no significant role. Some 

people lose weight very quickly with regular 

exercise, while others hardly see any results 

from the same amount of effort. All of these 

personal differences lie within our genes, 

which also explains why a person on a low-fat 

diet has great results and why others lose 

weight only through more exercise. 

With the help of modern genetic testing 

technologies it is now possible to find out 

your genetic type. The results of the analysis 

provide clues about what actions need to be 

taken for losing or maintaining your weight in 

the categories: fat content in the diet / 

carbohydrate content in the diet/ form of 


physical activity / calorie reduction. 

Based on this information the optimal diet 

plan can be put together, which according to 

our own scientific study leads to 2,44 times 

greater weight loss success. Everyone is 

different, so it is important to find out 

personal genetic weaknesses, and to learn 

how to use genetic strengths to lead a long 

and healthy life. 


RESULT 

Your Result 

You have ordered a genetic test, which examines relevant genes for factors that affect 

your body weight. Here are the conclusions of your genetic analysis: 

Body weight gene Scientific name Laboratory result 

Body weight gene 1 FABP2 (rs1799883) A/A 

Body weight gene 2 PPARG (rs1801282) C/C 

Body weight gene 3 ADRB2 (rs1042713) A/G 

Body weight gene 4 ADRB2 (rs1042714) C/G 

Body weight gene 5 ADRB3 (rs4994) T/T 

Body weight gene 6 FTO (rs9939609) T/A 

Body weight gene 7 APOA2 (rs5082) T/C 

Body weight gene 8 APOA5 (rs662799) A/A 

Please keep in mind that your physical traits result from complex interactions between many 

genes. The predisposition to excessive weight is one such factor influenced by these 

interactions. The results of a genetic test are difficult to interpret, and so our geneticists have 

prepared a report that explains the overall effect of your genetic profile. 

Cause analysis 

How strong is your genetic predisposition to excessive weight? 

Your genetic predisposition to excessive weight 

LOW 

HIGH 

Your result: 

▲ 

Your genetic predisposition for excessive weight is moderate, so 

your genes cause some moderate resistance to your weight loss. This 

genetic predisposition can be effectively addressed by targeted 

lifestyle changes. 













BURNOUT 




FOOD LIST 



YOUR NUTRITION TYPE TO LOSE 

WEIGHT 

How your genes influence which food products cause you to gain 

weight.

ANALYSIS OF TYPE 

Carbohydrate or fat burner? 

Our ancestors were hunters and gatherers who ate a great deal of fish and meat, so their diet 

was high in fat and protein. Later, when agriculture developed, most people began to consume 

a high-carbohydrate diet. Our genes have only partially adapted to this radical change in our 

food sources. Thus, some people are still genetically programmed to be a "fat burner". Their 

bodies can process fat and protein, but rapidly become obese when they eat large quantities of 

carbohydrates. Other people are genetically classified as a "carbohydrate burner". In these 

cases carbohydrates have little impact on their body weight, but they gain weight quickly if 

they start a high fat diet. Your analysis led to the following result: 

Your Type: 

MIXED TYPE (II) 

Do you gain weight from carbohydrates? 

NOT SO MUCH 

A LOT 

▲ 

Do you gain weight from fat? 

NOT SO MUCH 

A LOT 

▲ 

Does protein cause you to gain weight? 

NOT SO MUCH 

A LOT 

▲ 


Fat: 

Carbohydrates: 

Protein: 

Reducing fat: You have genetic traits that make you absorb more fat 

from your food than some other people would. Therefore, reducing 

fat is a particularily effective way for you to lose weight. In addition, 

you have a low metabolism, which also encourages the development 

of excessive body weight. This means that you will gain weight if 

your diet is high in fat. In particular, you will gain weight by eating 

large amounts of saturated fat and and trans-fat, and small 

amounts of unsaturated fat. This means that you need to reduce 

the amount of fat in your diet, especially saturated fat and transfat. 

Reducing carbohydrates: You have genetic traits that make you 

particularly likely to gain weight when you consume many 

carbohydrates. According to scientific studies, if you follow a highcarb 

diet, you are 2 to 5 times more likely to become overweight 

than people with other genes. Therefore, reducing carbohydrates 

will be a very effective way for you to lose weight. 

Protein is an essential nutrient with which the body can build 

muscles and other tissues. Protein also contains a lot of energy, so a 

high protein intake can lead to excessive weight. Scientists have not 

found any evidence that genetic traits affect the body's use of 

protein, so your diet will include a normal amount of protein. 

What is the best fat/carbohydrate ratio for you? 

LOW-CARBOHYDRATE 

LOW-FAT 

▲ 

50 - 52% kcal from carbs 28 - 30% kcal from fat 


Diet: 

Balanced diet: carbohydrates and fat both have a moderate impact 

on your body weight, so you should follow a balanced diet. Get 

calories from different nutrients in the following proportions: 

Carbohydrates Protein Fat 

50-52% 19-21% 28-30% 

Additional 

Support: 

NutriMe Weight Management, a genetically personalized 

supplement can help to further boost your weight loss success 

during your weight reduction phase or it can help you maintain your 

optimal body weight more easily. The product consists of 2 

genetically dosed components, that can reduce the uptake of 

calories from fat and/or carbohydrates. 


BEHAVIOR ANALYSIS 

Behavioral analysis 

Genes control our feelings of hunger and satiety. Because of differences in genes, some people 

feel more hunger than others after going for long periods without food. Genes can also trick us 

into eating more calories per meal. Your genetic analysis came to the following conclusion: 

Your Type: 

STRONG HUNGER TYPE 

How intense is your feeling of hunger? 

WEAK 

STRONG 

▲ 

Result: 

People with your genetic profile tend to be troubled by stronger 

feelings of hunger than persons with other genes. This quality will 

unfortunately make the reduction in calories (eating less) more 

difficult for you. The report will further present instructions on how 

you can best cope with this. 

Your Type: 

WEAK SATIETY TYPE 

How intense is your feeling of being full? 

WEAK 

STRONG 

▲ 

Result: 

Your feeling of satiety is significantly weaker than that of other 

genetic types. There is the risk that you will tend to overeat. Pay 

attention to the maximum daily number of calories and keep the 

size of your meals under control. 


Your Type: 

MODERATE CALORY INTAKE TYPE 

Do you tend to prefer high-calorie food because of your genes? 

NOT SO MUCH 

A LOT 

▲ 

Result: 

People with your genes tend to eat meals with somewhat more fat 

and calories than people with other genes. This genetic trait gives 

you the tendency to eat more calories per meal. Therefore, keep 

yourself strictly to the prescribed maximum daily number of 

calories. 

Your Type: 

FREQUENT SNACK TYPE 

Do you tend to eat extra snacks because of your genes? 

NOT SO MUCH 

A LOT 

▲ 

Result: 

According to studies, people with your genetic profile tend to eat 

more meals a day than people with other genes. This tendency will 

tempt you to eat snacks more often than other people. 


ANALYSIS OF TYPE 

Health and the "Yo-Yo Effect" 

Studies have shown that some people revert to their original body weight significantly faster 

than others after a successful diet. This difference is controlled by our genes, and so some 

people must be more disciplined than others to permanently maintain a healthy weight. In 

addition, our genes determine the places where fat is deposited on our bodies. 

Your Type: 

MODERATE YO-YO TYPE 

How strong is your "yo-yo effect"? 

WEAK 

STRONG 

▲ 

Result: You have a moderate yo-yo effect, which means that you 

unfortunately regain weight gradually after a successful diet if you 

fall back into old habits. For you, it is important to change your 

lifestyle and your diet permanently. 

Your Type: 

STRONG FAT ORGAN TYPE 

Do you deposit excessive fat around your organs? 

NOT SO MUCH 

A LOT 

▲ 

Result: 

Fat deposits on legs, hips and buttocks do not look great, but from a 

health perspective they are much healthier than fat deposits around 

your vital organs. Due to your genes, your body tends to deposit 

more fat around your organs than in the case of people with other 

genes. This means that losing weight is not just a way to look better 

but it has a greater impact on your overall health as well. 













BURNOUT 




FOOD LIST 



YOUR SPORTS TYPE FOR LOSING 

WEIGHT 

How your genes influence which type of exercise you should follow 

while losing weight.

ANALYSIS OF STRATEGY 

Muscles, calories and exercise 

The body requires a certain amount of energy (calories) per day as fuel for your muscles and 

organs. When the body does not get enough calories from food, it obtains energy by breaking 

down its fat reserves, which in turn reduces body weight. Unfortunately, this also breaks down 

muscles and other tissues in the process, which is less desirable. Some people have genetic 

traits which enable their bodies to draw on their fat reserves very effectively, so they can lose 

weight quickly with a low-calorie diet. Other genetic traits make it harder to lose weight by 

eating less. The analysis of your genes led to the following results: 

Your Type: 

CALORY AND EXERCISE TYPE 

What is your most effective strategy for weight loss? 

CALORIE REDUCT. 

EXERCISE 

595 kcal/day reduction 222 kcal/day to be burned 

▲ 

Result: 

Your body is moderately effective at drawing energy from your fat 

reserves during exercise. This means that you will have moderate 

weight loss success from exercise, and a moderate exercise program 

is sufficient for your genetic profile. You will also have a moderate 

benefit from a reduced-calorie diet, as your body is moderately able 

to adapt to a low-calorie diet. You will get the best results with a 

program that is uses both moderate exercise and a moderate calorie 

reduction for weight loss. 

Your Type: 

MODERATE MUSCLE LOSS TYPE 

How much muscle mass do you lose when you reduce calories? 

LITTLE 

MUCH 

▲ 

Result: 

Because of your genes, your body breaks down muscle as well as fat 

when you reduce your daily calorie intake. Therefore, you should 

start a muscle-building program along with your reduced-calory diet 

to maintain your muscle mass. 


Your Type: 

ENDURANCE SPORTS AND POWER SPORTS 

Which type of exercise is better suited for your genes to maintain 

muscle mass? 

POWER SPORTS 

ENDURANCE 

▲ 

Result: 

Here you will see your optimum ratio between weight training and 

endurance sports in order to maintain your muscles while losing 

weight. As you are likely to show a moderate loss of muscle mass 

with calorie reduction, you should compose your sports program of 

a mixture of endurance sports and muscle building exercise. 

Endurance sports are characterized by the fact that you can exercise 

over a longer period of time and without the utilization of maximum 

force. Examples are jogging, exercise bike or playing football. Muscle 

building exercises, on the other hand, are characterized by 

repetition and the use of maximum force. Examples for muscle 

building exercises are lifting weights, sit-ups and circuit training. 













BURNOUT 




FOOD LIST 




How you can use this knowledge about genetics to successfully lose 

weight.

SETTING GOALS 

Your genetic weight loss program begins here 

Now that you know your genetic characteristics, it's time to use them effectively to 

lose weight. On the following pages, you will learn how to use this knowledge to your 

advantage. 

Setting goals 

At the time of the analysis, your body weight was: 

70 kg 

If your weight has changed in the meantime, it will not reduce this program's effectiveness. 

Simply continue with the program. 

The calculated ideal body weight for your height is: 

60 kg 

Your target body weight*: 

60 kg 

* If you have not entered a desired weight in the orderform, your determined optimal weight is selected as 

the target weight. The optimal weight is automatically calculated based on your body size. 

This corresponds to a weight change of**: 

-10 kg 

** We do not recommend trying to achieve a body weight which is less than the calculated ideal weight for 

your body size. 


PHASES 

Understanding the three phases 

Weight loss phase (1) 

As long as you are above your target weight, you are in the "weight loss phase" and should 

follow the instructions for that phase. This stage can be a bit challenging, while your body 

weight is being reduced rapidly. 

Adaptation phase (2) 

Once you have reached your target weight, you start the adaptation phase, which will take 2 

weeks. In this phase, your body will gradually become accustomed to more calories. 

Stability phase (3) 

After you have gradually adjusted the number of calories you eat per day, you begin the 

stability phase. In this phase, you follow a simple exercise program and learn exactly what and 

how much you can eat. You also learn how you can follow a diet that keeps your weight stable 

without having to give up food that you like. If you are already at your desired weight and want 

to find out how to optimize your nutrition, you can immediately start with the stability phase. 

This diagram shows 

what happens in each 

stage, as you first lose 

weight and then 

permanently maintain 

your new body weight. 

Weight 

Time 


NUTRITION 

Dieting rules 

Can I cheat? 

Everyone sometimes becomes weak and does not completely adhere to the guidelines of the program. If 

you eat a little more at a dinner party, this is not a problem, but you need to reduce the number of food 

items the following days or do a little extra exercises to compensate. 

Hunger and overeating 

You have genetic traits that cause you to feel an exceptionally strong feeling of hunger. This makes you 

more likely to be tempted to eat. You need to be aware of this tendency and work hard not to overeat. It 

is important for you to eat several small meals throughout the day. This keeps your digestive system 

working constantly through the day and reduces your feeling of hunger. 

Before eating 

Start each meal with a large glass of water (500ml/16 oz). This quenches thirst, which makes you feel 

more hungry. In addition, water fills your stomach. It also increases your body's ability to burn calories: if 

you drink 2 liters (64 oz) of water a day, your body will burn about 100 kcal extra. Also, if you can, drink a 

cup of coffee before the meal. Coffee suppresses hunger, makes you feel more full, and reduces the 

temptation to overeat. If you prefer, you can drink coffee after the meal to suppress the remaining 

hunger. However, be careful not to exceed the daily limit of 3-5 cups of coffee. 

During a meal 

We recommend that you prepare the first dish, eat it, and then prepare the next dish. During the break 

between eating, the first nutrients reach your intestine and begin to reduce your hunger. This 

significantly reduces the temptation to overeat. If this is not possible, eat slowly. People who eat slowly 

become full faster and eat less than people who eat quickly. 

If you are hungry during the day 

If you become hungry and do not want to eat, drink a large glass of water (0.5 l/16 oz) and then drink a 

cup of coffee without sugar. With this approach, your feeling of hunger will most likely be gone after 10 

minutes. Grapefruit also has the ability to regulate blood sugar levels, and eating half a fruit can 

significantly reduce the feeling of hunger. If you do not want to drink coffee in the evening or if you are 

still hungry after eating, you can eat a low-calorie soup. Clear soup, clear meat broth, clear chicken broth, 

and bouillon, each have less than 5 kcal per serving and can be eaten anytime without counting the extra 

calories. You can also always eat food that is classed "any amount". Stay active. If you are bored or 

watching TV, you will be tempted to go to the fridge and eat something. If you are playing a game with 

other people or doing something interesting, you will not realize that you are hungry until the evening. 


- 

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NutriMe Weight Management 

How it works: 

Your genetic analysis has shown how sensitive you are to fat and carbohydrates. To 

help you, we offer an optional nutritional supplement. We prepare a custom formula of 

fat and carbohydrate blockers based on your individual genetic profile. 

Take with your meals, reduce calories! 

Depending on your level of fat sensitivity, a portion of the fat in your food can be bound and 

prevented from absorption into the bloodstream. Depending on your level of carbohydrate 

sensitivity the absorption of carbohydrates in the intestine can also be reduced. As every 

person has a different requirement of active ingredients, this product is specifically created for 

you based on your genetic profile. You receive your product in form of sachets with your name 

printed on every bag. Take the contents of one bag before a meal with plenty of water. 

The active ingredients are manufactured from non-GMO plant fibers and can reduce 

carbohydrate absorption by up to 66%. They prevent the carbohydrates to be broken down into 

smaller sugar molecules and so they cannot be absorbed into the bloodstream. The fat binder 

component is created from plant-based fiber and has the ability to absorb fat in the inside of 

your intestine like a sponge without allowing the body to absorb it into the bloodstream. 

Scientific studies have shown, that up to 26.6% of dietary fats can be prevented from 

absorption in this way. 

Please note: In order for us to create the product based on your genetic profile, we first need your genetic testing results of the relevant genes. In case 

we have not destroyed your DNA sample by the time you order and we do not have the required genetic results for the supplement, we may choose to 

analyze the relevant genes at our own cost to fulfill your order. By ordering, you give us the permission to do so.

- 

- 

NutriMe Weight Management 

Your genetically personalized 

support for losing weight 

NutriMe Weight Management - Take your personalized mixture just shortly before 

meals. The product can then help the intestine to prevent the problematic calories (fats 

and / or carbohydrates) to be absorbed. 

Order now! 

... through your advisor 

...online at: 

www.ProGenom.com 

Your recipe code: 


LOSING WEIGHT WITH THE HELP OF 

THE FOOD LIST 

How you can use the food list to successfully lose weight.

WEIGHT ICONS 

Losing weight with the help of the weight icons 

The food list includes more than 900 different food types that were evaluated 

according to your genes and which should help to achieve your goals. 

Green weight icons 

Green weight icons indicate that this type of food has the optimal balance 

between carbohydrates, fat and protein. The more green icons a type of 

food has, the better its macronutrient balance is for you. Try to plan your 

meals using mostly positively rated types of food with five or six green 

weight icons. Generally try to vary your diet and do not eat many of the 

same or similar types of food at once. 

Red weight icons 

Red weight icons indicate that this type of food does not have a suitable 

balance between carbohydrates, fat and protein for you. The worse the 

balance of macronutrient is, the more red icons this type of food is rated 

with. Eat food in the red category only occasionally and try not to eat more 

than one negatively rated food type per day. Try to prefer food types with 

few icons over food types with many red weight icons. 

Warning - Order form information 

If you have informed us of any allergies or intolerances that you suffer from 

or you just want to avoid some kind of food, you may find a warning symbol 

(!) in this section of the table. This means that this type of food may contain 

substances that can cause allergic reactions or symptoms of a food 

intolerance. This warning is solely based on the information you provided in 

the order form and no genes are tested for this section. PLEASE NOTE! This 

warning is a guideline to help you plan your diet and is in no way a complete 

and accurate list of ingredients. Always check the components of each food 

item you eat if you suffer from a known food allergy. 


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Cookbook 

What it contains: 

In case you find the creation of your own nutrition plans too time-consuming, you have 

the option of the genetically personalized recipe book. This book contains more than 

30 genetically personalized daily menus and snacks and more than 90 personalized 

recipes with ingredient amounts specifically tailored to your needs. 

The genetically personalized recipe book can only be ordered in addition to the genetic weight 

analysis, as we require the analysis results and your genetic metabolic profile to create the 

personalized recipes. If this information is available, the recipe book will help you to either lose 

weight effectively or maintain your body weight easily. 

Contains: 

➤ More than 30 personalized daily menus 

➤ More than 35 snacks 

➤ More than 90 genetically personalized recipes 

Please note: In order for us to create the recipe book based on your genetic profile, we first need your genetic testing results of the relevant genes. In 

case we have not destroyed your DNA sample by the time you order and we do not have the required genetic results for the supplement, we may 

choose to analyze the relevant genes at our own cost to fulfill your order. By ordering, you give us the permission to do so.

- 

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Cookbook 

Menu plans and recipes tailored to your genes! 

The weight analysis enables easy weight loss with absolute flexibility without making 

you adhere to a nutrition plan filled with food that you don't like. Whether you want to 

lose weight or simply maintain it without much effort, the recipe book makes it easy. 

Order now! 


...online at: 





THE MENU PORTAL 

How you can use the menu portal to successfully lose weight.

- 

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The Menu Portal 

What it contains: 

The Menu Portal takes your genetic data and does all the complex calculations for you. You can 

easily plan your ideal diet for an entire week just with a few clicks. The software filters out 

foods you should avoid and tells you how much of various foods you can eat so you stay within 

your target number of calories. 

Plan your meals according to your genes! 

The program filters out foods that are not appropriate for your genetic profile and suggests a 

proper nutrition plan for you. If you don't like something from the suggested list, you can 

replace it with something else with just a few clicks. 

Want to cook something special? No problem! Choose from our list of recipes and include them 

in your nutrition plan. The ingredients are individually tailored to your genes to achieve the 

calorie distribution that is perfect for you. 

This is how you can register free of charge: 

Step 1) Visit Website 

Visit: http://progenom.dnanutriplus.com/home 

Step 2) Create new account 

In the section: Enter Details, enter a suitable username and password 

Step 3) Enter details 

Follow this table to enter the relevant details: 

Email: 

Your email address if available 

Date of birth: 01/01/1990 

Current weight: 

Height: 165 

Target weight: 

70 (if still current) 

your desired weight 

Meals per day 5 

% kcal from carbs 51 

% kcal from fat: 29 

% kcal from protein: 20 

Burn kcal through exercise: 222 

Reduce kcal in diet: 595

- 

- 

The Menu Portal 

Menu plans and recipes tailored to your genes! 

The menu portal is the easiest way to plan the right diet for your genes. However, you 

can also use the paper version from the next page. 

Contains: 

Go to: 

http://progenom.dnanutriplus.com/home 

List of 800 food types 

Automatic shopping list 

Many recipes tailored to your genetic profile 

Plan your exercise program 

Quickly record your weight loss


THE FOOD ITEM SYSTEM 

How you can use the food item system in the food list to successfully 

lose weight.

NUTRITION 

Planning your diet 

To plan your diet, we need to calculate some numbers for you: 

Step 1) How many calories per day? 

Based on your genes you should not exceed the following number of calories per day 

Your daily requirement 

for a stable body 

weight 

Calorie reduction 

based on your genes 

Your daily calories 

during phase 1 

1820 kcal - 595 kcal = 1225 kcal 

Step 2) How should the calories be distributed? 

Your genetic analysis shows that both carbohydrates and fats cause you to gain weight. 

Therefore, you should be careful to maintain a balance between fat, carbohydrates, and 

protein. The following distribution will maximize your weight loss: 

Calorie type 

Optimal 

distribution 

Maximum per day 

per food item 

Carbohydrates 50 - 52% approx. 148 - 164 g 11.6 g 

Fat 28 - 30% approx. 33 - 46 g 2.95 g 

Protein 19 - 21% approx. 53 - 69 g 4.55 g 

kcal - approx. 1155 - 1295 

kcal 

90.95 kcal 


Step 3) How do you follow these guidelines? 

In order to easily monitor your diet, we have developed a simple system for you. Your daily 

meals are divided into several food items that are allowed per day. An item is a type of food 

that you eat during a meal. For example, eating cereal, fruits and a glass of milk for breakfast 

are 3 items. How much of the food you can eat per item depends on your genes and it is 

calculated in the food table. Depending on your genes, the distribution of the items 

throughout the day is defined in relation to the intensity of your feelings of hunger and 

satiety. People who do not feel very hungry should eat three meals a day. People who get 

hungry quickly should have five smaller meals. You find the number of recommended meals as 

well as the number of items per meal in the following table: 

Phase 

Food items per day 

Weight loss phase 13 

Adaptation phase week 1 15 


Stability phase 20 

Recommended meals per day: 5 

Step 4) Picking items and planning your menu 

To make the system work better, you must maintain a healthy, balanced diet. Your diet should 

include enough fish, vegetables, fruit and fiber every day. Follow the table below to create your 

balanced menu plan: 

Select items from these categories: 

Bread or cereal 

Baked goods, pasta or sweets 

Fruit 

Vegetables, potato products and spices 

Animal or vegetable menu components or legumes 

Dairy products, fish or meat 

Beverages 

per day 

at least 2 Item(s) 

at least 1-2 Item(s) 






Oils and fats at least 1 Item(s) 


Step 5) Example menu 

An example for a breakfast with 5 selected food items is presented here. Simply take the 

quantity of the item from the food table booklet and enter it in your nutrition plan. The whole 

grain bread (food item 3) in this example uses 2 food items because the meal includes 2 times 

the amount allowed for 1 food item. 

Breakfast Item(s) A Item(s) B Item(s) C Item(s) D 

Item(s) Orange juice Fresh apple Whole-grain bread x2 Cottage cheese 

Quantity (g) 260ml 230 g 56 g x 2 = 112 g 68 g 


Step 6) How does the food item system work? 

The food items are the result of a sophisticated system that uses your ideal distribution of 

calorie sources, your daily allowed calories and the desired amount of fat, carbohydrates, and 

protein, to calculate the ideal quantity of each food item for you. The system calculates the 

right amount of each item for you personally, based on your genetic profile. 

If an item includes calories that are unfavorable for your genes 

If a food item includes calories that are unfavorable for your genes, the system will reduce the 

amount you eat until it no longer has a significant effect on your overall daily diet. So while 

this item is unsuitable for your genes, you can still eat the small amount recommended by the 

system. 

If an item includes calories that are optimal for your genes 

On the other hand, if a food item includes calories that are optimal for your genes, the system 

increases the amount of that item so that you eat a larger amount of it. When you eat large 

amounts of foods that work for you, and only small amounts of foods that work against you, 

your diet will be properly balanced. 

The food items in your diet will give you the right distribution of calories. 


Instructions to maintaining weight 

MAINTAIN WEIGHT 

Once you have reached your desired body weight, go to the adjustment phase which 

will take 2 more weeks. In this phase your body will gradually become acustomed to 

more calories. 

The plan is to move to a simpler, sustainable exercise plan, and to increase the number of food 

items per week. 

During the weight loss phase you have ingested fewer calories than you have used up, and so 

you have lost weight. To prevent the Yo-Yo effect, we must now slowly increase your daily 

calories. Therefore, you should adjust the number of items based on this table and create your 

new nutrition plan. You can expand your existing diet plan or create a new one with a new list. 

Number of food items for the next phases: 

Phase 

Food items per day 



Stability phase 20 

If you follow these instructions, you will permanently maintain your body weight without 

much effort. If you eat a little extra sometimes, just burn the extra calories through some 

exercise. To monitor your weight long term, record your weight on the first day of each month. 

If you have gained weight without meaning to, reduce your food items per day by 1. If you have 

lost weight without meaning to, add a daily food item. In this way, you can maintain the 

optimal calorie intake for your body and keep your body weight constant long term. 



THE DAILY MENUS 

How you can use the daily menus to successfully lose weight.

MENU SUGGESTIONS 

Menus suggestions based on your genetic 

profile 

This section of the report contains menu suggestions based on your genetic profile. You can 

simply follow these daily menu suggestions and easily lose weight or maintain your current 

weight. The optimal caloric distribution for you was already considered. Simply choose one of 

these menus and stick to the quantities in the respective column (lose weight, adaptation 

phase or maintain weight). 

Please Note! 

The following menu suggestions are calculated especially for losing weight according to your 

genes. As the correct ratio is established by the combination of food products, the amounts are 

different from the amounts in the food list. The evaluation of the food products according to 

the genes (genetically healthy or unhealthy) is not considered here. 

Menu plan: Traditional 

Meal Item Weight 

loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Whole wheat bread 117 g 131 g 148 g 174 g 

Snack Selection from snack list 

Pork bacon 7 g 8 g 9 g 10 g 

Butter 7 g 7 g 8 g 10 g 

Coffee (beverage) 441ml 491ml 556ml 654ml 

Water or mineral water 500ml 500ml 500ml 500ml 

Lunch Avocado 73 g 82 g 93 g 109 g 


Blue cheese 10 g 11 g 12 g 15 g 

Spinach 294 g 327 g 371 g 436 g 

Romaine lettuce 147 g 164 g 185 g 218 g 

Walnut 13 g 15 g 17 g 20 g 


Dinner Pasta (with eggs) 147 g 164 g 185 g 218 g 

Cheese sauce 20ml 22ml 25ml 29ml 

Ham roll 10 g 11 g 12 g 15 g 



Menu plan: Traditional 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast whole grain toast 78 g 87 g 98 g 116 g 


Confiture 43 g 48 g 55 g 64 g 

Tea (beverage) 108ml 120ml 136ml 160ml 


Lunch Mackerel fish cutting 173 g 193 g 218 g 257 g 


Lime 108 g 120 g 136 g 160 g 

Arugula 61 g 67 g 76 g 90 g 


Mango 173 g 193 g 218 g 257 g 


Dinner Fish cakes 69 g 77 g 87 g 103 g 

Vegetable mix 61 g 67 g 76 g 90 g 

Fruit tart with berries 104 g 116 g 131 g 154 g 



Menu plan: Seafood 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Yogurt preamble, 10% fat 104 g 115 g 131 g 154 g 


Blackberry 132 g 147 g 166 g 196 g 

Pumpkin seeds 19 g 21 g 24 g 28 g 


Lunch Herring cooked in tomato sauce 85 g 94 g 107 g 126 g 


whole grain toast 52 g 58 g 65 g 77 g 


Peach 113 g 126 g 143 g 168 g 


Dinner Spaghetti (with eggs) (gross weight) 122 g 136 g 154 g 182 g 

Mussel 56 g 63 g 71 g 84 g 

White wine sauce 56ml 63ml 71ml 84ml 

Salads 122 g 136 g 154 g 182 g 

Sweet chilli 6 g 6 g 7 g 8 g 

Garlic 6 g 6 g 7 g 8 g 

Dry white wine 56ml 63ml 71ml 84ml 



Menu plan: Vegetarian 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Whole wheat bread 100 g 112 g 127 g 149 g 


Emmental 9 g 10 g 12 g 14 g 


Nectarine 273 g 304 g 345 g 406 g 


Lunch Vegetarian ravioli 46 g 51 g 58 g 68 g 


Arugula 46 g 51 g 58 g 68 g 


Radicchio 15 g 17 g 20 g 23 g 

Parmesan 40 g 45 g 51 g 60 g 

Cappuccino (beverage) 46ml 51ml 58ml 68ml 


Dinner Mushroom pizza 228 g 254 g 288 g 338 g 

Cabbage lettuce 137 g 152 g 173 g 203 g 

Arugula 46 g 51 g 58 g 68 g 



Menu plan: Italian 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast White bread 82 g 91 g 103 g 121 g 



Salami 10 g 11 g 13 g 15 g 

Multi-fruit nectar 357ml 397ml 450ml 530ml 


Lunch Roast chicken, skinless 153 g 170 g 193 g 227 g 


Cream dressing 20ml 23ml 26ml 30ml 

Parmesan 33 g 36 g 41 g 48 g 



Tomatoes 122 g 136 g 154 g 182 g 


Dinner Egg-free pasta (gross weight) 71 g 79 g 90 g 106 g 

Tomato sauce with tomato paste 61ml 68ml 77ml 91ml 


Cucumber 51 g 57 g 64 g 76 g 

Radicchio 51 g 57 g 64 g 76 g 

Coffee (beverage) 153ml 170ml 193ml 227ml 



Menu plan: Spanish 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Omelet 117 g 130 g 148 g 174 g 


whole grain toast 134 g 149 g 169 g 198 g 

Orange 292 g 326 g 369 g 434 g 



Lunch Shrimp 42 g 47 g 53 g 62 g 


Baguette 84 g 93 g 105 g 124 g 

Sweet chilli 5 g 6 g 6 g 7 g 

Garlic 5 g 6 g 6 g 7 g 


Cappuccino (beverage) 84ml 93ml 105ml 124ml 


Dinner Breaded a. fried calamari 84 g 93 g 105 g 124 g 

Mayonnaise 80% fat 10 g 11 g 13 g 15 g 

Arugula 84 g 93 g 105 g 124 g 

Lemon 167 g 186 g 211 g 248 g 


Menu plan: French 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Baguette bun 105 g 117 g 132 g 156 g 


Hard cheese 10% fat in dry matter 40 g 45 g 51 g 60 g 

Berries 101 g 112 g 127 g 150 g 

Multi-fruit juice 291ml 324ml 367ml 431ml 


Lunch Broccoli cream soup 242ml 270ml 306ml 360ml 


Whole wheat bread 40 g 45 g 51 g 60 g 

Butter 10 g 12 g 13 g 16 g 


Dinner Cordon bleu of calf 121 g 135 g 153 g 180 g 

Potato pancakes (standard recipe) 121 g 135 g 153 g 180 g 

Vegetable mix 121 g 135 g 153 g 180 g 



Menu plan: Oriental 


loss 

Adaptation 

week 1 

Adaptation 

week 2 

Weight 

maintain 

Breakfast Omelet 100 g 112 g 127 g 149 g 


Mushrooms 30 g 33 g 38 g 45 g 

Whole wheat bread 120 g 134 g 152 g 179 g 

Papaya 200 g 223 g 253 g 298 g 


Lunch Roast chicken, skinless 100 g 112 g 127 g 149 g 


Curry Sauce 40ml 45ml 51ml 60ml 

Red sweet peppers 40 g 45 g 51 g 60 g 

Iceberg lettuce 45 g 50 g 57 g 67 g 

Chinese style vegetable mix 40 g 45 g 51 g 60 g 

Lemonade 165ml 184ml 209ml 246ml 


Dinner Lamb skewers 67 g 75 g 85 g 100 g 

Shiitake mushrooms 90 g 100 g 114 g 134 g 

Oyster mushrooms 100 g 112 g 127 g 149 g 

White bread 85 g 95 g 108 g 127 g 

Butter 10 g 11 g 13 g 15 g 


Want a snack in between the main meals? 

In case you are hungry between the main meals or your program recommends more than 3 

meals per day, you can chose from a list of potential types of food at the end of the daily menu 

section. 

Please note: The daily menus were created to ensure the right calorie balance throughout your 

daily nutrition. To this end, food items which are actually rated with red weight icons have 

been included in these daily meals. Since all food items have been carefully selected as a group, 

it is ok for you to also eat food types rated with a red weight icon in this exact combination. 

The daily menus also only consider the right calorie balance for you (Weight Program). They do 

not consider whether these food items are particularly healthy or unhealthy based on your 

genes (Nutrition Program). 


Snacks, that can be eaten any time 

Clear soup with mushrooms 

835 ml vegetable stock 

250 g mushrooms 

85 g radish sprouts 

iodized salt 

pepper 

Soy sauce 

Thyme 

Cut the mushrooms into slices. Heat the 

soup and add the mushrooms. Season 

the soup with salt, pepper, soy sauce and 

thyme. Serve on a plate sprinkled with 

radish sprouts. 

Tomato soup with herbs 

165 ml vegetable stock 

5 Tomatoes 

1.5 tsp Balsamic bianco 

vinegar 

iodized salt 

pepper 

Basil 

Cut the tomatoes into small pieces. Heat 

the soup and add the tomato pieces. Let 

it boil for three minutes and then press 

the mixture through a sieve. Season the 

soup with salt, pepper, basil and 

balsamic vinegar. Serve the soup in a 

bowl sprinkled with sprouts. 

Simple vegetable plate 

100 g fresh freen 

asparagus 

100 g celery 

100 g pumpkin 

50 g paprika 

100 g zucchini 

iodized salt 

pepper 

Thyme 

Wash, peel and cut the vegetables into 

slices. Boil the celery, pumpkin and 

asparagus in boiling water for about 8 to 

10 minutes. Add the celery and paprika 

and boil another three minutes. Take the 

vegetables out of the water and season 

with lemon, thyme, salt and pepper. 

Shirataki noodles with tomato sauce 

310 g shirataki noodles 

35 g mushrooms 

0.5 can(s) diced tomatoes 

Lemons 

iodized salt 

pepper 

Basil 

Add the diced tomatoes and mushrooms 

to a frying pan and heat up for 5 

minutes. Season with lemon, salt, pepper 

and basil. Take the noodles out of the 

packaging and boiling water for about 1 

to 3 minutes. Separate the noodles from 

the boiling water using a sieve, mix with 

the sauce and serve on a plate. 



Summer salad with flower heads 

215 mixed salad leaves 

140 g cucumbers 

55 g eddible flower heads 

1.5 tbsp white wine 

vinegar 

1.5 tbsp raspberry vinegar 

1.5 tsp olive oil 

iodized salt 

pepper 

Tear the washed salad into mouth sized 

pieces. Cut the cucumber into small 

pieces. Mix the salad and cucumber in a 

salad bowl with vinegar and oil. Add 

some salt and pepper for seasoning and 

sprinkle with the flower heads before 

serving. 

Acerola 

Acerola 

In any amount 

Apricot 

Apricot 

In any amount 

Aubergine 

Aubergine 

In any amount 

We recommend steam cooking 

Oyster raw 

Oyster raw 

In any amount 



Cauliflower 

Cauliflower 

In any amount 


Broccoli 

Broccoli 

In any amount 


Clementine 

Clementine 

In any amount 

Fish stock 

Fish stock 

In any amount 

Crayfish cooked 

Crayfish cooked 

In any amount 



Green peppers 

Green peppers 

In any amount 

Gherkin, dripped down 

Gherkin, dripped down 

In any amount 

Green salad without dressing 

Green salad without 

dressing 

In any amount 

Cucumber 

Cucumber 

In any amount 

Coffee with Milk 

Coffee with milk 

(unsweetened) 

In any amount 



Kiwi 

Kiwi 

In any amount 

Mandarin 

Mandarin 

In any amount 

Morel mushrooms 

Morel mushrooms 

In any amount 

Plum 

Plum 

In any amount 

Radish 

Radish 

In any amount 



Radish 

Radish 

In any amount 

Rhubarb compote with sweetener 

Rhubarb compote with 

sweetener 

In any amount 

Red cabbage 

Red cabbage 

In any amount 

Asparagus 

Asparagus 

In any amount 


Soups clear 

Soups clear 

In any amount 



Tea (beverage) 

Tea (beverage) 

In any amount 

Tomatoes 

Tomatoes 

In any amount 

Water or mineral water 

Water or mineral water 

In any amount 

White cabbage 

White cabbage 

In any amount 

Zucchini 

Zucchini 

In any amount 













BURNOUT 




FOOD LIST 



YOUR SPORTS PROGRAM TO LOSE 

WEIGHT 

Plan your personalized exercise program to lose weight effectively.

EXERCISE 

Exercise 

The goal of aerobic exercise is to raise your heart rate to a constant level for an extended period 

of time. If you eat just before the exercise, your body will take some of the energy from the 

food, and you will lose less weight. Therefore, you should not eat the last 2 hours before 

exercise, to increase your weight loss. 

Decide yourself, how many training sessions you want to do per week. The following table 

shows you how many calories you should burn per week. The more often you exercise, the fewer 

calories you have to burn per session: 

Training sessions per week 

Kalory burn rate per session 

7 222 kcal 

6 259 kcal 

5 311 kcal 

4 388 kcal 

3 518 kcal 

2 777 kcal 

1 1554 kcal 

As an alternative to these exercise tables, you can also use your smart phone to track the 

calories you have used up. The following apps can help you in tracking your exercising calorie 

expenditure: 

➤ FitnessBuilder 

➤ Freeletics 

➤ Google Fit 

➤ Nike+ Training Club 

➤ Strava 

➤ Sworkit 

➤ Runkeeper 

➤ Runtastic 


Instructions 

First decide how many times a week you want to do aerobic exercise. The fewer times you 

exercise, the longer you will need per workout to burn the necessary calories. After you have 

decided how often you want to train each week, you should choose your favorite workouts 

according to the following table. Under the column "4 X", for example, you can see the amount 

of time you will need to spend on each activity if you want to train four times a week. Of 

course, you can mix different kinds of exercises. If you train four times per week, you can decide 

to play soccer twice a week, and do rock climbing twice a week. The time you need to spend on 

each activity is shown in the table. 

When choosing your exercise, you should also consider your genetic programming. The optimal 

balance between power and endurance sports will help you maintain your muscle mass even 

while you lose weight. To help you choose the right exercises, you will find symbols indicating if 

it is classed as a power or an endurance exercise: 

= Endurance sport 

= Power sports 

= Endurance and Power 

Your Type: 

ENDURANCE SPORTS AND POWER SPORTS 

Which type of exercise is better suited for your genes to maintain 

muscle mass? 

POWER SPORTS 


▲ 

Join a gym with friends 

It is possible to lose weight with motivation and a good plan, but studies have shown that 

weight loss plans are much more successful with professional help. We encourage you to sign 

up at a gym, so that a personal trainer can help you. A trainer can counsel you about the 

appropriate exercise and motivate you over the long term. Many people also find that it is 

easier to do exercise if going to a gym is part of their routine. Use the following table to 

determine the number and length of your weekly exercise sessions. You can also combine 

outdoor sports with your gym visits. 


Example of a training plan with 3 sessions per week 

156 Average kcal/day 

Sport type 1 

Sport type 2 

Sport type 3 

Sport type 4 

Sport type 5 

Sport type 6 

Sport type 7 

Sport type 8 

Sport type 9 

Monday Tuesday Wednesday Thursday 

Sport type 2 Sport type 9 Sport type 5 

at least 40 min at least 37 min at least 45 min 

Friday Saturday Sunday 


Sport activities 

Training sessions per week in minutes 

222 Average kcal/day 1 X 2 X 3 X 4 X 5 X 6 X 7 X 

Aerobics (380 kcal/h) 245 123 82 61 49 41 35 

Badminton (360 kcal/h) 259 130 86 65 52 43 37 

Basketball (450 kcal/h) 207 104 69 52 41 35 30 

Mountain climbing (436 kcal/h) 214 107 71 53 43 36 31 

Boxing practice (bag) (422 kcal/h) 221 110 74 55 44 37 32 

Ice skating (9 mph) (384 kcal/h) 243 121 81 61 49 40 35 

Cycling (9 mph) (360 kcal/h) 259 130 86 65 52 43 37 


Football (soccer) (498 kcal/h) 187 94 62 47 37 31 27 

Machine workout (422 kcal/h) 221 110 74 55 44 37 32 

Gymnastics (324 kcal/h) 288 144 96 72 58 48 41 

Handball (640 kcal/h) 146 73 49 36 29 24 21 

Hockey (563 kcal/h) 166 83 55 41 33 28 24 

Jogging (5.5 mph) (488 kcal/h) 191 96 64 48 38 32 27 



Martial arts (704 kcal/h) 132 66 44 33 26 22 19 

Rock climbing (774 kcal/h) 120 60 40 30 24 20 17 

Squats (588 kcal/h) 159 79 53 40 32 26 23 

Cr. country skiing (5 mph) (690 kcal/h) 135 68 45 34 27 23 19 

Mountainbiking (520 kcal/h) 179 90 60 45 36 30 26 

Nordic walking (2 mph) (396 kcal/h) 235 118 78 59 47 39 34 

Pilates (420 kcal/h) 222 111 74 56 44 37 32 

Polo (563 kcal/h) 166 83 55 41 33 28 24 

Inline Skating (9 mph) (384 kcal/h) 243 121 81 61 49 40 35 

Rugby (704 kcal/h) 132 66 44 33 26 22 19 

Snowshoeing (560 kcal/h) 167 83 56 42 33 28 24 

Skipping (572 kcal/h) 163 82 54 41 33 27 23 

Skateboarding (352 kcal/h) 265 132 88 66 53 44 38 

Skiing (slow) (488 kcal/h) 191 96 64 48 38 32 27 

Skiing (fast) (560 kcal/h) 167 83 56 42 33 28 24 

Snowboarding (488 kcal/h) 191 96 64 48 38 32 27 

Squash (728 kcal/h) 128 64 43 32 26 21 18 

Swimming (slow) (260 kcal/h) 359 179 120 90 72 60 51 

Swimming (fast) (576 kcal/h) 162 81 54 40 32 27 23 

Taekwondo Com. Train. (900 kcal/h) 104 52 35 26 21 17 15 

Taekwondo tech. training (550 kcal/h) 170 85 57 42 34 28 24 

Tennis (312 kcal/h) 299 149 100 75 60 50 43 

Uni-cycling bike (352 kcal/h) 265 132 88 66 53 44 38 

Volleyball (563 kcal/h) 166 83 55 41 33 28 24 

Hiking (360 kcal/h) 259 130 86 65 52 43 37 

Water Polo (704 kcal/h) 132 66 44 33 26 22 19 


Leisure activities and housework 



Fishing, standing (176 kcal/h) 530 265 177 132 106 88 76 

Fishing, standing / stream (246 kcal/h) 379 190 126 95 76 63 54 

Bowling (211 kcal/h) 442 221 147 110 88 74 63 

Darts (176 kcal/h) 530 265 177 132 106 88 76 

Fencing (422 kcal/h) 221 110 74 55 44 37 32 

Frisbee (211 kcal/h) 442 221 147 110 88 74 63 

Golf (with golf cart) (352 kcal/h) 265 132 88 66 53 44 38 

Canoeing (2.5 mph) (174 kcal/h) 536 268 179 134 107 89 77 

Motocross (281 kcal/h) 332 166 111 83 66 55 47 

Rafting (352 kcal/h) 265 132 88 66 53 44 38 

Horseback riding (246 kcal/h) 379 190 126 95 76 63 54 

Snorkeling (352 kcal/h) 265 132 88 66 53 44 38 

Sailing (211 kcal/h) 442 221 147 110 88 74 63 

Walking (174 kcal/h) 536 268 179 134 107 89 77 

Surfing (211 kcal/h) 442 221 147 110 88 74 63 

Dancing (slow) (211 kcal/h) 442 221 147 110 88 74 63 

Dancing (fast) (384 kcal/h) 243 121 81 61 49 40 35 

Dancing (modern) (422 kcal/h) 221 110 74 55 44 37 32 

Scuba Diving (493 kcal/h) 189 95 63 47 38 32 27 

Table Tennis (281 kcal/h) 332 166 111 83 66 55 47 

Windsurfing (211 kcal/h) 442 221 147 110 88 74 63 

Gardening (352 kcal/h) 265 132 88 66 53 44 38 

Lawn mowing (387 kcal/h) 241 120 80 60 48 40 34 

Cleaning (246 kcal/h) 379 190 126 95 76 63 54 


Possibilities in the gym 



Stationary Biking (588 kcal/h) 159 79 53 40 32 26 23 

Crosstrainer (540 kcal/h) 173 86 58 43 35 29 25 


Weightlifting (422 kcal/h) 221 110 74 55 44 37 32 

Treadmill (5.5 mph) (488 kcal/h) 191 96 64 48 38 32 27 



Rowing machine (415 kcal/h) 225 112 75 56 45 37 32 

Stepper (588 kcal/h) 159 79 53 40 32 26 23 

Tai chi (281 kcal/h) 332 166 111 83 66 55 47 

Vibration training (900 kcal/h) 104 52 35 26 21 17 15 

Yoga (281 kcal/h) 332 166 111 83 66 55 47 


EXERCISE 

Adjustment phase and stability phase 

Follow the previous program until you have reached your desired weight. When you are 

satisfied with your body weight, begin the next phase of the program. 

Your new exercise plan 

Congratulations! You have successfully completed an intensive program of calorie reduction 

and exercise. Now, you can move to the next phase, which is considerably easier. First, you can 

significantly reduce your exercise, but you will still need to make a certain level of exercise part 

of your routine, to maintain your body weight. You can now plan your new exercise program 

that you can follow from now on. 

Use the table on the next page to plan the exercise program that you want 

to follow from now on. 


Exercise 



Aerobics (380 kcal/h) 82 41 27 20 16 14 12 

Badminton (360 kcal/h) 86 43 29 22 17 14 12 

Basketball (450 kcal/h) 69 35 23 17 14 12 10 

Mountain climbing (436 kcal/h) 71 36 24 18 14 12 10 

Boxing practice (bag) (422 kcal/h) 74 37 25 18 15 12 11 

Ice skating (9 mph) (384 kcal/h) 81 40 27 20 16 13 12 



Football (soccer) (498 kcal/h) 62 31 21 16 12 10 9 


Gymnastics (324 kcal/h) 96 48 32 24 19 16 14 

Handball (640 kcal/h) 49 24 16 12 10 8 7 

Hockey (563 kcal/h) 55 28 18 14 11 9 8 




Martial arts (704 kcal/h) 44 22 15 11 9 7 6 

Rock climbing (774 kcal/h) 40 20 13 10 8 7 6 

Squats (588 kcal/h) 53 26 18 13 11 9 8 

Cr. country skiing (5 mph) (690 kcal/h) 45 23 15 11 9 8 6 

Mountainbiking (520 kcal/h) 60 30 20 15 12 10 9 

Nordic walking (2 mph) (396 kcal/h) 78 39 26 20 16 13 11 

Pilates (420 kcal/h) 74 37 25 19 15 12 11 

Polo (563 kcal/h) 55 28 18 14 11 9 8 

Inline Skating (9 mph) (384 kcal/h) 81 40 27 20 16 13 12 

Rugby (704 kcal/h) 44 22 15 11 9 7 6 

Snowshoeing (560 kcal/h) 56 28 19 14 11 9 8 

Skipping (572 kcal/h) 54 27 18 14 11 9 8 

Skateboarding (352 kcal/h) 88 44 29 22 18 15 13 

Skiing (slow) (488 kcal/h) 64 32 21 16 13 11 9 

Skiing (fast) (560 kcal/h) 56 28 19 14 11 9 8 

Snowboarding (488 kcal/h) 64 32 21 16 13 11 9 

Squash (728 kcal/h) 43 21 14 11 9 7 6 

Swimming (slow) (260 kcal/h) 120 60 40 30 24 20 17 

Swimming (fast) (576 kcal/h) 54 27 18 13 11 9 8 

Taekwondo Com. Train. (900 kcal/h) 35 17 12 9 7 6 5 

Taekwondo tech. training (550 kcal/h) 57 28 19 14 11 9 8 

Tennis (312 kcal/h) 100 50 33 25 20 17 14 

Uni-cycling bike (352 kcal/h) 88 44 29 22 18 15 13 

Volleyball (563 kcal/h) 55 28 18 14 11 9 8 

Hiking (360 kcal/h) 86 43 29 22 17 14 12 

Water Polo (704 kcal/h) 44 22 15 11 9 7 6 


Leisure activities and housework 



Fishing, standing (176 kcal/h) 177 88 59 44 35 29 25 

Fishing, standing / stream (246 kcal/h) 126 63 42 32 25 21 18 

Bowling (211 kcal/h) 147 74 49 37 29 25 21 

Darts (176 kcal/h) 177 88 59 44 35 29 25 

Fencing (422 kcal/h) 74 37 25 18 15 12 11 

Frisbee (211 kcal/h) 147 74 49 37 29 25 21 

Golf (with golf cart) (352 kcal/h) 88 44 29 22 18 15 13 

Canoeing (2.5 mph) (174 kcal/h) 179 89 60 45 36 30 26 

Motocross (281 kcal/h) 111 55 37 28 22 18 16 

Rafting (352 kcal/h) 88 44 29 22 18 15 13 

Horseback riding (246 kcal/h) 126 63 42 32 25 21 18 

Snorkeling (352 kcal/h) 88 44 29 22 18 15 13 

Sailing (211 kcal/h) 147 74 49 37 29 25 21 

Walking (174 kcal/h) 179 89 60 45 36 30 26 

Surfing (211 kcal/h) 147 74 49 37 29 25 21 

Dancing (slow) (211 kcal/h) 147 74 49 37 29 25 21 

Dancing (fast) (384 kcal/h) 81 40 27 20 16 13 12 

Dancing (modern) (422 kcal/h) 74 37 25 18 15 12 11 

Scuba Diving (493 kcal/h) 63 32 21 16 13 11 9 

Table Tennis (281 kcal/h) 111 55 37 28 22 18 16 

Windsurfing (211 kcal/h) 147 74 49 37 29 25 21 

Gardening (352 kcal/h) 88 44 29 22 18 15 13 

Lawn mowing (387 kcal/h) 80 40 27 20 16 13 11 

Cleaning (246 kcal/h) 126 63 42 32 25 21 18 


Possibilities in the gym 



Stationary Biking (588 kcal/h) 53 26 18 13 11 9 8 

Crosstrainer (540 kcal/h) 58 29 19 14 12 10 8 


Weightlifting (422 kcal/h) 74 37 25 18 15 12 11 




Rowing machine (415 kcal/h) 75 37 25 19 15 12 11 

Stepper (588 kcal/h) 53 26 18 13 11 9 8 

Tai chi (281 kcal/h) 111 55 37 28 22 18 16 

Vibration training (900 kcal/h) 35 17 12 9 7 6 5 

Yoga (281 kcal/h) 111 55 37 28 22 18 16 


Determining your optimal heart rate 

HEART RATE 

The optimal heart rate is crucial when doing exercise. The ideal heart rate for aerobic 

exercise (cardio) depends on your age. Use the following table to define the correct 

pulse rate for your age. 

Age 

Pulse 

5 175 - 185 

10 165 - 175 

15 160 - 170 

20 155 - 165 

25 150 - 160 

30 145 - 155 

35 140 - 150 

40 135 - 145 

45 130 - 140 

50 125 - 135 

55 120 - 130 

60 115 - 125 

65 110 - 120 

70 105 - 115 

75 100 - 110 

80 95 - 105 

85 90 - 100 

90 85 - 95 

95 80 - 90 

100 75 - 85 

Target heart rate: 

150 - 160 

To make sure that you are getting the right level of 

exercises, you can use a wrist heart rate monitor. Most 

monitors have an alarm that warns you if your heart rate is 

too high or too low. (We calculate your target heart rate 

with the Zoladz method: subtract your age from 180, and 

stay within +/- 5 of that number.) 

Attention! This pulse rate is only an approximate average 

value, and should be considered as a rough guideline. If, 

when you have this pulse, you experience light sweating 

and the need to breathe more, but you are still able to talk, 

you are probably in the correct heart rate zone. If you feel 

over or under-challenged, you need to accordingly adjust to 

your optimum pulse. 













BURNOUT 




FOOD LIST 




How your genes influence which food is particularly healthy or 

unhealthy for you.

NUTRIGENETICS 

Nutrigenetics: How a genetic analysis can 

provide dietary recommendations 

The genetic polymorphisms analysed influence how your body responds to certain 

nutrients and food ingredients and affect which substances your body can properly 

metabolize. As your diet plays a decisive role for your health, we can evaluate your gene 

analysis and provide a suitable nutritional plan that will reduce your genetic 

weaknesses. 

This area of medicine – called nutrigenetics – seeks to determine how adjusting our diet 

according to genetic data influences our health. If a particular weakness is identified, your 

nutritional plan is adjusted to exclude all dietary ingredients that are unhealthy for you and it 

increases other healthy substances. By analysing over 50 genetic variations, we have compiled 

a wealth of information about your inborn strengths and weaknesses. When deciding whether 

a certain food or food ingredient is healthy for your consumption, one needs to look at the 

bigger picture. For instance, if one nutrient is beneficial for one health factor but harmful for 

another, the risk of both must be weighed into the decision. When the data from all relevant 

gene analyses is factored in, we are able to evaluate your individual risks and determine 

whether a food is healthy or unhealthy for you. 


Your Result 

RESULT 

You have chosen a genetic testing package to analyse your genes for traits that make certain 

foods unusually healthy or unhealthy for you. The genetic analysis results show the following: 

Nutritional Genes - Heart 

SYMBOL rs NCBI GENOTYPE 

CDH13 rs8055236 G/G 

CHDS8 rs1333049 G/C 

APOA5 rs662799 A/A 

PON1 rs662 A/A 

PON1 rs854560 T/A 

APOB rs5742904 G/G 

SREBF2 rs2228314 C/C 

NOS3 Ins/Del Intron 4 Ins/Ins 

NOS3 rs2070744 T/T 

NOS3 rs1799983 G/T 

APOA1 rs670 G/G 

MTRR rs1801394 G/G 

MMP3 rs3025058 T/del 

GJA4 rs1764391 T/T 

ITGB3 rs5918 T/T 

CETP rs708272 C/T 

MTHFR rs1801133 T/T 

NOS1AP rs16847548 T/T 

NOS1AP rs12567209 G/G 

NOS1AP rs10494366 T/T 

AGT rs699 T/T 

ADRB1 rs1801253 G/C 

GNB3 rs5443 C/T 

Nutritional Genes - Oxidative Stress 


GSTM1 Null allele INS 

GSTT1 Null allele DEL 

GSTP1 rs1695 G/A 

SOD2 rs4880 T/T 

GPX rs1050450 T/T 


Nutritional Genes - Metabolism 


TCF7L2 rs7903146 C/C 

HIGD1C rs12304921 A/A 

HHEX rs1111875 G/A 

IL6 rs1800795 G/C 

IL10 rs1800872 C/A 

PPARG rs1801282 C/C 

FTO rs9939609 T/A 

KCNJ11 rs5219 C/T 

Nutritional Genes - Brain 


APOE rs429358 T/C 

APOE rs7412 C/C 

ApoE type combination E3/E4 

Nutritional Genes - Detoxification 


HFE rs1799945 C/C 

HFE rs1800730 A/A 

HFE rs1800562 G/G 

GSTM1 Null allele INS 

GSTT1 Null allele DEL 

GSTP1 rs1695 G/A 

CYP1A2 rs762551 A/A 

NQO1 rs1800566 C/C 

COMT rs4680 A/G 

CYP1B1 rs1056836 C/C 

CYP1A1 rs4646903 T/T 

Nutritional Genes - Bones 


Col1A1 rs1800012 T/T 

VDR rs1544410 A/A 

ESR1 rs2234693 C/T 

LCT rs4988235 T/T 

Nutritional Genes - Joints 


TNFa rs1800629 G/G 

IL1a rs1800587 C/C 

Nutritional Genes - Cereal 


HLA DQ2.5 rs2187668 G/G 

HLA DQ8 rs7454108 T/C 


Nutritional Genes - Milk 


LCT rs4988235 T/T 

Nutritional Genes - Eyes 


HTRA1 rs11200638 G/G 

CFH rs1061170 T/C 

LOC387715 rs10490924 G/G 

Nutritional Genes - Blood 



MTRR rs1801394 G/G 

Nutritional Genes - Vitamin B2 



Nutritional Genes - Blood pressure 


AGT rs699 T/T 

ADRB1 rs1801253 G/C 

GNB3 rs5443 C/T 

LEGEND: SYMBOL = Name of investigated genetic variation, rsNCBI = description of investigated genetic 

variation, GENOTYPE = result. 













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FOOD LIST 




The effects of individual food ingredients as per your genes.


Nutrition genetics 

Genes and their variations influence a number of processes in the body and a lot of these 

processes can be optimized through an appropriate diet. That way, inherent health deficits can 

be neutralized through a specifically adjusted nutrition, or inherent genetic strengths can be 

used in the best possible way. 

Sample description of the concept 

We have developed a simple arrow system to display our complex analysis and make it easier to 

understand. These arrows will show you based on your genetic profile which micronutrients are 

good for you or which ones you should avoid. Hier is an explanation of the symbols: 

INCREASE 

Green arrows pointing 

upwards indicate that based 

on your genetics you have an 

increased requirement of this 

nutrient. You should increase 

your nutrient intake 

accordingly to the size of the 

arrow. 

NEUTRAL 

No arrow means that the 

recommended standard dose 

of this nutrient is sufficient 

for you. Based on your 

genetics you do not need to 

increase or decrease the 

dose. 

REDUCE 

Red arrows pointing 

downwards indicate that 

based on your genetics you 

should decrease the intake of 

this nutrient. You should try 

to reduce the intake 

accordingly to the size of the 

arrow. 



Nutritional Genes - Heart 

Based on the nutrition relevant genes and the associated genetic strengths 

and weaknesses, you should increase or decrease certain food components 

and nutrients. These recommendations are calculated based on your genetic 

profile. 

Your personalized recommendations based on this section: 

Alcohol Fiber Cholester. EPA Fructose Total fat 

α-Linol. DHA Unsat. Fat Sugar Coffee Caffeine 

Legend: GREEN ARROWS > this nutrient or substance is classed as being healthy for your genetic profile. Try to increase the intake of 

this substance. RED ARROWS > this substance is classed as being unhealthy for your genetic profile. Try to reduce your intake of the 

substance. NO ARROWS > The genetics of this section has no effect of the nutrient. PLEASE NOTE! This interpretation only considers 

your genetic profile of this section. 



Nutritional Genes - Blood 




profile. 


Alcohol Folic Acid Vitamin B6 







Nutritional Genes - Vitamin B2 




profile. 


Vit B2 






Nutritional Genes - Blood pressure 





profile. 


Alcohol Total fat Sodium Vit. B2 











profile. 


ß-Carotene Coffee Fructose Calcium Manganese CoQ10 

Selenium Vitamin C Vitamin E Zinc Sugar Caffeine 

ALA 







Nutritional Genes - Metabolism 




profile. 


ß-Carotene Alcohol Fiber High Glyc. EPA Fructose 

Total fat Iron Calcium Copper Manganese Sodium 

DHA Saccharose Selenium Unsat. Fat Vit B2 Vitamin C 

Vitamin D3 Vitamin E Vitamin B6 Zinc Sugar 







Nutritional Genes - Brain 




profile. 


ß-Carotene Alcohol Fiber High Glyc. Coffee EPA 

Folic Acid Fructose Total fat Potassium Manganese Sodium 

DHA Saccharose Selenium Unsat. Fat Vit B2 Vitamin C 

Vitamin D3 Vitamin B6 Vitamin E Zinc Sugar 







Nutritional Genes - Heavy metal detoxification 




profile. 


Iron Calcium Selenium Zinc 







Nutritional Genes - Bones 




profile. 


Alcohol Coffee Cysteine Calcium Caffeine Sodium 

Oxalic a. Phosphorus Phytinic a Vitamin C Vitamin D3 Methionine 







Nutritional Genes - Joints 




profile. 


ß-Carotene Alcohol Arachidon. Coffee EPA Fructose 

Total fat α-Linol. DHA Unsat. Fat MSM 







Nutritional Genes - Cereal 




profile. 


ß-Carotene Fiber EPA Gluten Iron Calcium 

Copper Lactose Manganese DHA Selenium Unsat. Fat 

Vit B2 Vitamin C Vitamin D3 Vitamin E Vitamin B6 Zinc 







Nutritional Genes - Milk 




profile. 


Calcium Vitamin D3 Lactose 







Nutritional Genes - Eyes 




profile. 


ß-Carotene High Glyc. Coffee Total fat Copper α-Linol. 

Vitamin C Vitamin E Zinc EPA DHA 






INGREDIENTS 

Food ingredients 

Different foods are composed of a great variety of ingredients and constituents. Some 

have positive effects on our health, while others affect our bodies adversely. Our genes 

and the resulting health risks also influence the amount of different nutrients we need 

and the effect different substances have on our body. All of this influences our 

requirement of certain ingredients, and there is no universal nutritional plan that 

applies to everyone. Your genetic analysis has enabled us to identify those food 

ingredients you should increase in your diet as well as those you are recommended to 

avoid. 

The following part lists each food ingredient and its compatibility with your genetic profile. 

Some foods contain both positive and negative ingredients so the quantity of a given 

ingredients is often important. In order to simplify the diet planning process for you, we have 

included the Food Table, which evaluates hundreds of foods according to your genes. Using a 

complex algorithm, it evaluates the major ingredients of each individual food as well as the 

typical portion size based on your genetic profile. The final result is compiled in the column 

with the apple icons and ranges from six green apples (especially healthy) to six red apples 

(especially unhealthy). 

Go through the list and choose food items that contain as many green apple icons as possible, 

and minimize food items in the red area in your future diet. The better you follow these 

instructions, the better your diet will neutralize your genetic weaknesses and use your genetic 

strengths to maintain optimal health. 


Summary 

ß-carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene ß-Carotene 

Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid Folic Acid 

Vitamin A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A Vit A 

Vitamin B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 Vit B2 

Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 Vitamin B6 

Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C Vitamin C

Summary 

Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 Vitamin D3 

Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E Vitamin E 

Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron Iron 

Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium Potassium 

Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium Calcium 

Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper Copper

Summary 

Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium Magnesium 

Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese Manganese 

Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium Sodium 

Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus Phosphorus 

Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium Selenium 

Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc Zinc

Summary 

Phytic acid Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a Phytinic a 

Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber Fiber 

Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine Caffeine 

Lutein Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine Luteine 

Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene Lycopene 

Methylsulphonyl 

meth. 

MSM MSM MSM MSM MSM MSM MSM MSM MSM MSM MSM MSM MSM MSM

Summary 

Oxalic acid Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. Oxalic a. 

Phytosterol Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. Phytost. 

Alpha-linolenic 

acid 

α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. α-Linol. 

Other Omega-3 

fatty acids 

Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 Omega-3 

DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA DHA 

EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA EPA

Summary 

Saturated Fats Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat Total fat 

Unsat. fatty 

acids gen. 

Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat Unsat. Fat 

Arachidonic acid Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. Arachidon. 

Cholesterol Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. Cholester. 

Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose Fructose 

Total sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar Sugar

Summary 

Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose Lactose 

Sucrose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose Saccharose 

Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol Alcohol 

Alpha lipoic acid ALA ALA ALA ALA ALA ALA ALA ALA ALA ALA ALA ALA ALA ALA 

Coenzyme Q10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 CoQ10 

Cysteine (amino 

acid) 

Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine Cysteine

Summary 

High glycemic 

index 

High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. High Glyc. 

Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee Coffee 

Methionine (AA) Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine Methionine 

Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine Purine

Alcohol 

Alcohol is a substance that can cause a variety of 

health related problems if consumption is too high. 

Due to genetic differences, some people are more 

sensitive to the negative effects of excessive 

alcohol consumption. 

Alpha lipoic acid 

ALA is a strong antioxidant that helps the body 

neutralize toxic free radicals, that would otherwise 

cause chain reactions of damage to cells and 

tissues. 

Arachidonic acid 

Arachidonic acid is part of the body's secondary 

messenger system and can trigger negative 

reactions in some people. Persons with a genetic 

predisposition to increased inflammatory reactions 

should avoid arachidonic acid. 

Fiber 

Fiber consists of indigestable plant material that 

does not enter the body but remains in the 

intestine where it aids in mechanical breakage of 

food components. 

Cholesterol 

The body produces cholesterol on its own but also 

absorbs it from our diet. A surplus of cholesterol 

can have a variety of negative effects on the body. 

Similar to folic acid, this vitamin can aid in 

stabilizing homocysteine levels, but only if a certain 

genetic variant is present. If this is not the case, 

Vitamin B2 has no effect on homocysteine levels. 

Fructose 

Fructose, also called fruit sugar is a small molecule, 

that can be absorbed into the bloodstream without 

having to be digested by enzymes. Some people are 

intolerant to this sugar and should reduce its 

consumption to avoid unpleasent symptoms. 

Total fat & total sugar 

These two energy sources are contained within 

most types of food and can lead to excessive weight 

if consumed in excessive amounts. Certain genetic 

types are particularily sensitive to the fat and sugar 

amounts in their diet and should reduce them if 

possible. 

Saturated Fats 

Saturated fats are one group of fats that are 

considered the "unhealthy fats" and can have a 

negative impact on heart health. Certain genetic 

types should particularily pay attention to the 

saturated fat content in their diet. 

Coenzyme Q10 

Coenzyme Q10 is an important antioxidant that the 

body can produces itself, but which also needs the 

action of a certain gene to be converted to the 

active form Ubiquinol. People who carry a genetic 

defect in this gene (NQO1) are unable to convert 

Coenzyme Q10 to the active form. 

Cysteine and Methionine (Amino Acids) 

Amino acids are the building blocks for proteins and 

are essential for life. Cysteine and methionine are 

such amino acids, that can however have a negative 

impact on bone health in some genetic types. 

Iron 

Iron is an important component of blood, that 

allows it to carry oxygen in the form of hemoglobin. 

Some genetic variants can cause the excessive 

absorption of iron, which can damage organs. 

Folic acid, Vitamin B6 & B12 

These vitamins help in regulating the homocysteine 

levels in blood, which are influenced by certain 

genetic variants. High homocysteine levels have a 

negative impact on heart health and should be kept 

low. 

Vitamin B2 


High GI (glycemic) Index 

Food types with a high glycaemic index contain 

sugars, that enter the blood stream quickly and 

cause a rapid rise of the blood sugar levels. Certain 

genes counteract this effect, but some genetic 

variants can cause this system to be less effective. 

As a consequence, certain genetic types should 

avoid food types with a high glycaemic index. 

Coffee 

Coffee contains a high dose of antioxidants and 

hence can be beneficial in the prevention of certain 

metabolic problems caused by free radicals. The 

caffeine can however have a negative impact on 

bone health and should be avoided by certain 

genetic types. 

Potassium 

Potassium is an important nutrient for a variety of 

body functions and has a strong impact on blood 

pressure and cognitive health. Certain genetic 

types benefit from a higher potassium intake. 

Calcium 

Calcium is an important component of many bodily 

functions. Certain genetic types require higher 

amounts of calcium for optimal bone health and to 

aid in detoxification. 

increased. 

Methylsulfonylmethan 

This organic sulphur compound reduces the 

agressivenes of the immune system and can help 

protect joints in certain genetic types. 

Sodium 

Sodium is a component of table salt and can lead to 

a rise in blood pressure in certain people. 

Oxalic acid, phosphoric acid, phytic acid 

These substances are contained within many types 

of food and can have a negative impact on bone 

health. 

Phytosterol 

In genetic types, where omega 3 fatty acids have a 

negative impact on HDL cholesterol levels, 

phytosterols are a good alternative to improve 

cholesterol levels. 

Purine 

Purines can be produced by our bodies, but are also 

taken up in high amounts when eating animal 

products. Too high amounts of purines can have a 

negative impact on joint health in certain genetic 

types. 

Copper 

Copper is an important component of many 

enzymes and is therefore an important trace 

element for the metabolism. It has also been shown 

to reduce the agressiveness of the immune system 

and to improve eye health. 

Lactose 

The milk sugar lactose contains calories and can not 

be digested well by some genetic types. Depending 

on genetics, certain people react negatively to 

lactose and should reduce its consumption. 

Lutein and Lycopene 

Lutein and lycopene are substances from the group 

of carotins and have schown to be beneficial for eye 

health. Therefore, an increased intake of these 

substances is beneficial for certain genetic types. 

Magnesium 

Magnesium is an essential component of more than 

300 enzymes, and therefore particularly important 

for the metabolism, for the functioning of the 

muscle cells, as well as for bone health. 

Manganese 

Manganese is an important component of many 

enzymes and has an impact on the protection from 

free radicals and of the joints. Certain genetic types 

benefit in these areas if manganese intake is 


Sucrose 

This sugar contains calories and can have a negative 

impact on certain genetic types in terms of 

cognitive health and blood sugar regulation. 

Selenium 

Selenium is an important component of many 

enzymes, some of which can neutralize free 

radicals. Certain genetic types need higher amounts 

of selenium to increase antioxidant protection. 

Zinc is needed by the body to correctly metabolize 

macronutrients, to properly construct proteins, to 

maintain normal bone and to create new DNA. It is 

an essential micronutrient as an essential part of 

many proteins and enzymes. 

ß-carotene and vitamin A 

These vitamins and substances are contained 

within coloured vegetables and can aid certain 

genetic types in detoxification, protection from 

free radicals and cognitive health. 

Vitamin C, E and zinc 

These substances are strong antioxidants and can 

have a positive impact on cognitive health, eye 

health, joint health and protection from free 

radicals. 

Vitamin D 

This vitamin can be produced by the skin in sunlight 

and is an important factor for healthy bones. 

Certain genetic types require higher doses of this 

vitamin to maintain optimal bone health. 

Unsaturated fatty acids (group) 

This term describes all unsaturated fatty acids, 

which are generally considered the "healthy fats". 

Omega 3 fatty acids 

This general term describes all omega 3 fatty acids 

(of which there are several types), which can be 

found in fish and fish oils as well as some plants. 

They have a positive impact on joint health, but can 

lead to a negative impact on HDL cholesterol in 

some genetic types. 

Alpha linolenic acid 

Alpha linolenic acid is important for the conversion 

of omega 3 fatty acids and has a positive effect on 

joint health. On the other hand, this substance can 

have a negative impact on cholesterol levels in 

certain genetic types. 

Docosahexaenoic acid (DHA) and 

Eicosapentaenoic acid (EPA) 

These omega 3 fatty acids are important for the 

regulation of the cholesterol levels and the correct 

function of the immune system, joints and the 

brain. Some genetic types do however experience a 

negative effect on the HDL cholesterol levels, which 

needs to be considered. 

Zinc 


EATING HEALTHY WITH THE HELP 

OF THE FOOD LIST 

How to use the food list to eat healthy.

TABLE 

How food types are evaluated 

Based on your analysis that takes all relevant genetic factors into account, we now 

know which food constituents are especially healthy or unhealthy for you. Now we 

need to apply this newfound knowledge to choose the right food types for you. 

More than 900 types of food were individually evaluated, while taking into account which 

substances are present in this type of food at which amounts and how healthy or unhealthy 

the substances are for you. 

Example of a largely unhealthy food type 

Substance 1 Substance 2 Substance 3 Substance 4 

This type of food may contain a few positive substances, but it largely consists of 

negative/unhealthy substances based on your genetic type. The negative substances by far 

outweigh the positive substances and so the overall rating for this type of food is negative with 

up to six red apples. 

Example of a neutral food type 


This type of food contains positive as well as negative food constituents for your health. This 

leads to this type of food being neither especially healthy nor unhealthy for you. As the 

positive and negative effects cancel each other out, this type of food is rated as neutral with 

one black apple in the center. 

Example of a healthy food type 


This type of food consists of many positive constituents for your health and so is healthy for 

you due to a number of different reasons. Healthy foods are rated with up to six green apples. 


TABLE 

The food table explained 

Now that we know which nutrients are good and which are bad for your body, it is 

important to find out which foods are appropriate for you. To simplify this complex 

analysis we compiled a list that rates each food according to your genes. The rating 

ranges from 6 green apple icons (very healthy for you) to 6 red apple icons (very 

unhealthy for you). 

Green apple icons 

Green apple icons indicate, that this type of food (if eaten in the typical 

portion sizes and frequency) contains substances, that are especially 

healthy due to your genetic profile. Try to plan your nutrition with as many 

types of food in the very green category. Make sure you roughly follow the 

typical portion sizes of each type of food and that you do not eat too many 

foods of the same type at once. 

Red apple icons 

Red Apple icons indicate, that the amount of unhealthy food constituents 

greatly outweighs the amount of healthy food constituents in this type of 

food. Based on your genetic profile, this type of food is especially unhealthy 

for you. Try to make negatively rated food types a rare exception and try to 

prefer mildly negatively rated food types over very negatively rated food 

types (4-6 red apples). 

Warning - Genetic ingredients warning 

A warning sign (!) in this column means that this type of food contains a 

substance that may cause digestion problems or other signs of a food 

intolerance due to your genetics. When eating these foods, watch for 

digestive problems or other signs and avoid these foods if necessary. If no 

problems occur, you can continue eating this food. 
























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FOOD LIST 




This chapter describers your individual micro-nutrient requirements, 

calculated with your genes.


Individual micronutrient mix 

Each of us has a unique genetic profile and different requirements for vitamins and 

minerals. 

Our diet contains nutrients that are essential for life, and others that prevent illness. Diet is 

one of the most significant influences on our health. By altering your diet, you can reduce your 

genetic risks and improve your health. Your genetic analysis results reveal your body's specific 

needs, making it possible to calculate your personal daily requirement of essential vitamins 

and minerals, which are then combined in a dietary supplement personalized to your individual 

needs. 

For this reason, people with a high risk of osteoporosis should have more calcium and vitamin 

D3 in their diet; other people, with high oxidative stress, need the perfect amount of free 

radical scavengers; people with genetically regulated agressive inflammatory responses should 

take the right amount of anti-inflammatory substances. A healthy, balanced diet is of course 

the best way to obtain these essential nutrients. However, many people do not follow a 

nutrition that helps them obtain the vitamins and minerals they need, let alone which takes 

charge of their genetic requirements for nutritents. 


This chart shows the shortage of important vitamins and minerals in a typical diet, without 

taking into account the additional requirements of people with particular needs based on 

genetics. 

Vitamin deficiency 

Micro-nutrient Men Women 

Vitamin A 15% 10% 

Vitamin C 32% 29% 

Vitamin E 49% 49% 

Vitamin D 82% 91% 

Vitamin B2 20% 26% 



Folic Acid 79% 85% 

Calcium 44% 54% 

Zinc 32% 21% 


- 

- 

Your daily requirement of micro-nutrients 

Micro-nutrient RDA Your 

requirement 

Unit 

Alpha lipoic acid N/A 292 mg 

Calcium 800 1200 mg 

Coenzyme Q10 N/A 54 mg 

Copper 1 0.64 mg 

Folic Acid 200 600 µg 

Iron 14 16 mg 

Lutein N/A 6.8 mg 

Magnesium 375 241 mg 

Manganese 2 6 mg 

Methyl-sulfonyl-methane N/A 67 mg 

Phytosterol N/A 95 mg 

Selenium 55 165 µg 

Vitamin A 800 2500 µg 

Vitamin B12 2.5 7.5 µg 

Vitamin B2 1.4 4.3 mg 


Vitamin C 80 218 mg 

Vitamin D3 5 15 µg 

Vitamin E (α-Tocopherol) 12 36 mg 

Zinc 10 30 mg 

The RDA values are generally defined standard values for vitamins, minerals and trace elements. However, your actual need will be 

determined by your genetics and lifestyle. 

CAUTION! Your genetic analysis shows that both over- and under-dosing of some of these substances may be harmful to your health. 

Therefore, please dose the micronutrients exactly according to these values to supply your body with exactly the right amount these 

vitamins and minerals and to prevent harmful effects of an overdose. 

Order now: 


...online at: 















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How you can positively influence your epigenetic programming.


Epigenetics - Regulation of gene activity 

The science of genetics describes the actual genetic code that represents the blueprint 

of the human body. In addition to genetics, there is also another area: that of 

epigenetics. Epigenetics can control the activity of genes, in other words amplify or 

repress them without modifying the genetic code. 

Epigenetic programming can "encase" genes, consequently reducing their activity. If this 

encasement is lost, the genes gradually become more active again, which can be positive or 

negative depending on the gene. For this reason it is important that the genes are precisely 

regulated in order to allow for precise controlling of all cell processes. 

Encasement makes gene 

less active 

Bad gene (inactive) 

Good gene (active) 

Less encasement makes 

gene more active 



Factors that influence epigenetics 

While the environment and lifestyle can not change the genes (the actual genetic code in the 

cells), epigenetics can indeed potentially be influenced by a good or bad lifestyle and directly 

affect one's health thereby. Thus, a healthy lifestyle activates genes positive to one's health, 

while an unhealthy lifestyle can have an epigenetically negative effect on gene activity. One's 

diet also has a strong influence on the epigenetics and thus the gene activity. Certain 

substances can restore optimal epigenetic programming. Thus, our lifestyle and diet allows us 

to influence epigenetic programming. 


Epigenetics and aging 

With increasing age, the epigenetic programming, i.e. the exact regulation of the genes, 

gradually worsens. As a result, gene activity, which is very precisely controlled at a young age, 

gets more and more out of hand as you age. Therefore, genes that are important for health 

gradually shut down and negative genes gradually become activated. 

Good gene 

(active) 


Bad gene 

(inactive) 

YOUNG 

Good genes are activated- bad genes are 

inhibited 


Good gene 

(becomes 

inactive) 

Bad gene 

(becomes 

active) 

Bad gene (becomes active) 

Good gene (becomes inactive) 

MIDDLE AGE 

Encasement is gradually decreasing. 

Good genes are becoming less active and 

bad genes are being activated 

Good gene 

(inactive) 

Bad gene (active) 

Bad gene 

(active) 

OLD AGE 

Epigenetic programming is lost entirely. 

Good genes are inactive and bad genes 

are active 

Good gene (inactive) 


How one's lifestyle can affect epigenetic programming 

Today's science knows that almost every form of lifestyle takes a certain toll on epigenetic 

programming in the cells. Lifestyle choices include regular exercise, diet, the ambient 

temperature we are regularly exposed to and even one's mental state, which also influences 

the epigenetics. In most cases, thousands of genes are activated more heavily or impeded to an 

extent by such environmental influences, and in most cases, we do not yet know what exactly 

that means for the cells. Calorie restriction is probably the best understood effect of epigenetic 

programming. This effect was first observed in 1949 in particularly long-lived and healthy 

Japanese people (Okinawa). The Okinawa diet is not significantly different from the diet of the 

rest of the Japanese. The only exception is the number of calories. People from Okinawa ate 

between 10% and 20% less calories than the rest of the Japanese people. Since then, the lifeprolonging 

and health-promoting effect of a calorie-reduced diet has been proven in worms, 

monkeys, rats and humans by means of controlled scientific experiments. 

Substances that can improve epigenetic programming 

Today we know that long-term calorie reduction to around 10% below one's basal metabolic 

rate (but with sufficient micronutrient supply) activates certain genes (DNMT1 and DNMT3b) 

and implements sanitary epigenetic programming. Thus, bad genes are deactivated while good 

genes are reactivated. 

Nowadays, certain food ingredients and drugs that are known to trigger a very similar process 

in the body have been discovered: Resveratrol from grapes/red wine and the drug metformin. 

Other foods can enhance epigenetic programming in the cells, thereby restoring the state of 

younger cells. These include genistein (soy), sulphoraphane (broccoli) and allyl mercaptan 

(garlic). 

Resveratrol, genistein, sulphonaphane, allyl 

mercaptan 



Your recommendation 

Based on state of the art science and from an epigenetic point of view, it is 

recommended that everyone increase their resveratrol intake through increased 

consumption of grapes, raspberries, mulberries and plums or the moderate 

consumption of red wine. This will result in a younger epigenetic profile, which can 

have a positive effect on your health. 

Furthermore, an increased intake of soy, broccoli, green tea and garlic can help regulate 

certain positive epigenetic genes. 

Resverat Genistein Sulforaph. A. Mercapt. 

















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Toxo Sensor 

How your body is able to detoxify different harmful substances.

METABOLISM 

Phase 1 Detoxification from ashes and soot 

Polycyclic aromatic hydrocarbons (PAHs) are common atmospheric pollutants 

produced mainly by burning fossil fuels such as coal, natural gas and oil. These 

pollutants enter the body via a myriad of paths: in food and drinking water, through 

the lungs when fumes or smoke are inhaled, and even directly through the skin. Once in 

our bodies, they can cause many different types of diseases. 

A number of detoxification genes are responsible for the production of important 

detoxification enzymes. These enzymes bind the pollutants in the body, and render them 

harmless. If these genes are defective, they cannot properly function, and the exposure to 

these pollutants can endanger the health. That is why it is very important for people carrying a 

genetic defect to be aware of their increased risk, and to minimize the contact with the 

contaminants, in order to remain healthy. In case of limited detoxification capabilities, it is 

essential to avoid cigarette smoke. 

Your genetic analysis revealed the following: 

Genetic traits 

SYMBOL rs NCBI POLYMORPH GENOTYPE 

CYP1A1 rs4646903 T>C T/T 

CYP1B1 rs1056836 C>G C/C 

Summary of effects 

➤ Phase 1 Detoxification is not limited 

➤ Detoxification from ashes, smoke and soot (grilled foods) is not limited 

Effectiveness of Phase 1 Detoxification 

Detoxification from ashes, soot (food), smoke 

EFFECTIVE 

INEFFECTIVE 

EFFECTIVE 

INEFFECTIVE 

▲ 

▲ 


METABOLISM 

Phase 2 Detoxification from pesticides & heavy 

metals 

Detoxification genes produce enzymes that bind and neutralize toxic substances often found 

in industrial solvents, herbicides, fungicides or insect repellent sprays, and also neutralize toxic 

heavy metals such as mercury, lead and cadmium. As long as they function efficiently, these 

genes ensure that these toxic substances effectively filtered out of your body. However, these 

genes can carry traits that prevent your body from adequately detoxifying. These traits 

significantly increase the risk of many different types of cancer and chronic fatigue syndrome. 



GSTM1 Null allele Null allele INS 

GSTT1 Null allele Null allele DEL 

GSTP1 rs1695 A>G G/A 


➤ Phase 2 Detoxification from pesticides, chemicals and heavy metals is limited 

➤ You need large amounts of calcium, selenium and zinc 

Effectiveness of Phase 2 Detoxification 

Detoxification from heavy metals 

EFFECTIVE 

INEFFECTIVE 

EFFECTIVE 

INEFFECTIVE 

▲ 

▲ 

Detoxification from pesticides, chemicals, 

fungicides, herbicides and insect repellent 

sprays 

EFFECTIVE 

INEFFECTIVE 

▲ 


METABOLISM 

Oxidative stress and free radicals 

Free radicals are created in cells during energy conversion. Free radicals are small, 

aggressive substances that damage the molecules around them through a chain 

reaction. They must be neutralized swiftly by the body. An imbalance between the 

creation and neutralization of free radicals is known as oxidative stress, which is one of 

the factors that affects the aging of your body and skin. 

Certain genes are responsible for the neutralization of free radicals. Unfortunately, many 

people have genetic traits that reduce their protection from free radicals. If your body does not 

have an innate ability to neutralize free radicals, you can consume higher levels of antioxidants 

– such as beta-carotene, vitamin C, vitamin E and acetylcysteine – that will increase your body's 

ability to resist oxidative stress. 

Coenzyme Q10 is a strong antioxidant that is capable of neutralizing free radicals, but only 

after being transformed into its active form, ubiquinol, by a certain gene. If this gene does not 

function, coenzyme Q10 cannot be transformed into ubiquinol and does nothing to protect 

against free radicals. It is therefore important to know if your body is capable of activating 

coenzyme Q10 to determine your need to take antioxidants. 

The antioxidant enzyme glutathione peroxidase (GPX) is crucial for the detoxification of free 

radicals in the body's cells. Selenium is, among other things, important for the enzymatic 

activity. If the gene is defective, it decreases its activity and certain free radicals can be only 

poorly neutralized. An elevated selenium intake may increase the GPX activity. 






SOD2 rs4880 C>T T/T 

GPX1 rs1050450 C>T T/T 

NQO1 rs1800566 C>T C/C 

LEGEND: rsNCBI = description of examined genetic variation, POLYMORPHISM = form of the genetic 

variation, GENOTYPE = personal analysis result 



➤ You have a significantly elevated level of oxidative stress in your cells 

➤ You should consume a high amount of antioxidants 

➤ Your body is able to activate inactive coenzyme Q10 

➤ Your diet or a dietary supplement can be a source of coenzyme Q10 

➤ Your body requires more selenium 

Your oxidative stress in cells 

Recommended dose of antioxidants 

NORMAL 

INCREASED 

NORMAL 

INCREASED 

▲ 

▲ 

Activation of coenzyme Q10 to ubiquinol 

Recommended antioxidant substance 

POSSIBLE 

NOT POSSIBLE 

COENZY. Q10 

VIT. C,E,A etc. 

▲ 

▲ 

Your daily requirement of selenium 

NORMAL 

INCREASED 

▲ 


METABOLISM 

Substances and risks 

Every person is exposed to substances that affect him depending on his genes. The moderate 

consumption of alcohol is, for most people, not a problem, while others have a significantly 

higher risk of becoming addicted due to genetic variations. Illegal drugs have different effects 

on our body. Caffeine is also degraded at different rates for different genetic types, and leads 

to different levels of caffeine / coffee consumption. Your genetic analysis came to the following 

conclusion: 



COMT rs4680 G>A A/G 

CYP1A2 rs762551 C/A Pos. -163 A/A 

LEGEND: rsNCBI = description of examined genetic variation, POLYMORPHISM = form of the genetic 

variation, GENOTYPE = personal analysis result 



➤ You have a normal risk of alcoholism 

➤ Consumption of cannabis before the age of 16 increases your risk of schizophrenia by 2.5 

times increased 

➤ 2+ cups of coffee per day could delay the development of breast cancer by approximately 

7 years 

➤ Your body breaks down caffeine at a normale rate 

Your risk of alcohol dependence 

NORMAL 

INCREASED 

▲ 

How quickly is caffeine broken down? 

NORMAL 

SLOW 

The effect of coffee on breast cancer 

FUTURE 

OCCURRENCE 

NO EFFECT 

▲ 

Your risk of schizophrenia (use of cannabis 

during adolescence) 

NORMAL 

INCREASED 

▲ 

▲ 







profile. 


ß-Carotene Coffee Fructose Calcium Manganese CoQ10 

Selenium Vitamin C Vitamin E Zinc Sugar Caffeine 

ALA 







Nutritional Genes - Heavy metal detoxification 




profile. 


Iron Calcium Selenium Zinc 






METABOLISM 

Prevention 

PHASE 2 DETOXIFICATION: Your genes lead to reduced Phase 2 detoxification. 

Therefore, your body does not eliminate certain pollutants efficiently. You should 

familiarize yourself with the potential sources of these pollutants, and reduce the 

contact with them as much as possible. You should avoid the following sources: 

MERCURY 

Most uses of mercury are not allowed in Europe because of its toxicity. However, dental 

amalgam fillings still contain traces of mercury, so it would be advisable for you to use other 

materials for fillings. Selenium is an effective mercury detoxifier, and should be included in 

your diet. Eat a balanced diet, rich in nuts, or use dietary supplements that contain selenium. 

LEAD 

Dust containing lead is the main cause of lead contamination. The main sources of lead dust 

are the lead industry, coal-burning power plants, and vehicle emissions. People who work in 

plants that produce or process lead are exposed to the most lead. Try to reduce any contact 

with sources of lead, for example by using respiratory protection. In highly polluted regions, 

lead can be contained on dust that falls on plants. This dust may be removed by careful 

washing. Lead contained in plates and dishes can be ingested when eating acidic food (fruits, 

wine, vegetables). Therefore, avoid dishes that contain lead. Calcium is an important 

component in the lead detoxification. Eat a diet rich in calcium (including dairy products and 

dark green vegetables) or use dietary supplements that contain calcium. 

CADMIUM 

Cadmium is mostly ingested through food. Cadmium-rich foods include liver, mushrooms, 

mussels and other shellfish, cocoa powder and dried seaweed. Another important source of 

cadmium is flax seed, and as such, particularly genetically susceptible people are advised to 

limit their intake of flax seed to no more than 20g per day. In addition, since the introduction 

of artificial fertilizers, cadmium finds its way into almost all types of food. Even tobacco smoke 

transports relatively large quantities of cadmium to the lungs, from which it is transported 

into the entire body. Try to base your diet on organic products, which are produced without 

artificial fertilizers, and refrain from smoking. Use adequate respiratory protection if your 

working environment is polluted with cadmium. Zinc is an important component for the 

cadmium detoxification process. Follow a diet rich in zinc (for example, seafood) or use dietary 

supplements that contain zinc. 

CHEMICALS 

Pollutants found in industrial solvents, herbicides, fungicides or insecticides can also have a 

negative impact on your health. Try to base your diet on organic products, and carefully wash 

vegetables and fruits before eating them. Avoid skin contact with industrial solvents, and use 

adequate respiratory protection when working with these agents. 


POLLUTION TEST 

The amalgam load is easy to check with a chewing gum test. It would therefore be advisable, if 

necessary, to carry out such a test with your doctor. 

Oxidative stress: Because of your genetic profile, you are not sufficiently protected 

against the harmful effects of free radicals. For this reason, you should ensure that 

your diet contains enough antioxidants. 

FREE RADICALS 

Based on your genes, your defense against free radicals (toxic substances in your body) is lower 

than normal. Therefore, your diet should contain larger amounts of antioxidants. Increase the 

intake of vegetables and colored fruits. 

Substances: You genes influence the effect that many substances have on your body. 

Based on your genetic profile, you should be aware of the following traits: 

CAFFEINE 

Your body breaks down caffeine at a normale rate 













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Your biological age 

Through frequent cell division, chromosome ends (telomeres) will get 

still shorter and accelerate aging

Telomeres and biological age 


The entire genetic code of a human being consists of 3.2 billion letters. They are split 

into 23 "packages" called chromosomes, and on average, a chromosome contains about 

1000 different genes. 

Under the microscope, a chromosome has a typical X-shape and needs to be copied in full with 

each cell division. However, with each copy process, the arms of a chromosome (the so-called 

telomeres) become shorter. 

If the arms have become too short, the cell goes into a sleep mode in which it no longer fulfills 

its task properly and damages the surrounding tissue. This condition is called senescence. 

Therefore, more and more such "sleeping" cells accumulate with age. This process is called 

aging. 

Young 

Old 

But this process also has a benefit: The fact that the cells eventually go into sleep mode with 

frequent division also prevents cancer. Cancer cells divide particularly often and are quickly put 

into sleep mode by this process before they can grow into a threatening tumor. 

Certain lifestyle circumstances such as smoking, illnesses and oxidative stress as well as 

genetic predispositions accelerate the decay of chromosome ends. But there is also a gene 

(telomerase), which can extend the telomeres again and thus rejuvenates the tissue. Certain 

substances contained in food can activate this gene (vitamin D3, ginkgo biloba, resveratrol 

from grapes, N-acetylcysteine, vitamin E) and thus impede the aging process. 


Factors that influence telomerase activity 

The activity of this telomerase gene is influenced by factors such as one's diet and genetics. 

Individuals with a specific version of the PPARG gene will be able to increase the rejuvenating 

effect by adhering to a Mediterranean diet. However, if you have the unfavorable variant of 

this gene, the Mediterranean diet has no effect on the chromosome ends. 

Individuals who have a disruptive gene variation in the BICD1 gene usually have shorter 

chromosome ends (can be compared to a person who is 15-20 years older). The use of 

acetylsalicylic acid (brand name: Aspirin) also revealed that it activates telomerase and thus 

rejuvenates the tissue, but only in people who have a favorable gene variant in the TERT gene. 

Micronutrients that can activate telomerase 

Certain micronutrients have been shown to activate telomerase. A study of Vitamin D for 

example revealed that regular intake over a period of 16 weeks increased telomerase activity by 

19.2%. Furthermore, substances such as resveratrol in red wine, ginkgo biloba, N-acetylcysteine 

and vitamin E can also activate telomerase and thus rejuvenate the tissue. 

Young 

Old 

Vit D3, Ginkgo Biloba, Resveratrol, N-Acetylcysteine, Vit E, 

Mediterane Nutrition 

So should one activate or block telomerase? 

The fact is that active telomerase is important to keeping cells and tissue fresh. In the case of 

cancer, however, active telomerase promotes the disease and is therefore not desirable. For 

this reason, it is recommended that healthy people activate the telomerase through an 


adapted diet as best as possible. Yet, when it comes to people who already have or have had 

cancer in the past, it is advisable to stop telomerase-activating measures. 



Genes relevant to telomere length 

Scientists have already identified genes and polymorphisms that affect telomere 

length and, consequently, biological age. The analysis showed the following result: 



TERT rs2242652 C>T C/C 

TERT rs2735940 T>C C/T 

BICD1 rs2630578 G>C C/G 

PPARG rs1801282 C>G C/C 




Based on your genetic analysis, we're now able to make some recommendations based on your 

biological age. 

Your body's ability to lengthen telomeres 

NORMAL 

LIMITED 

▲ 

You carry gene variations within you, which cause the chromosome ends (telomeres) to decay 

faster as you age. People with these genetic variations usually have shorter telomeres. 

Effect of a Mediterranean diet on your telomere length 

LENGTHENING 

NONE 

The PPARG gene has an influence on the effect a Mediterranean diet has on telomere length 

and consequently on aging. In respect of your genetics, a Mediterranean diet does not have a 

positive effect on your telomere length. Although this form of nutrition generally represents a 

healthy diet, it does not affect the aging of cells and tissues. 

▲ 



Prevention 

What can you do to control your telomeres? 

Since you claim that you do not and have never suffered from cancer, it is recommended that 

you ensure your telomere/chromosome ends stay as long as possible. Long telomeres keep the 

tissue and cells young and healthy. For this reason, you should avoid the following telomere 

shortening environmental influences: 

➤ Smoking 

➤ Obesity 

➤ Lack of exercise 

➤ Oxidative stress 

There are certain substances that can be ingested through your diet, which extend the 

telomeres. The following substances increase the activity of telomerase, thus keeping the 

tissue young and healthy. Therefore, they should be ingested regularly via your diet: 

➤ Vitamin D3 

➤ Omega 3 

➤ Vitamin E 

➤ Ginkgo Biloba 

➤ Resveratrol from grapes or red wine 

Your personal requirement 

NORMAL 

ELEVATED 

▲ 

Cancer cells require long telomeres to survive. For this reason, it is particularly important that 

you restrict telomere lengthening should you fall ill with cancer in the future. 



Nutrigenetics - Biological age 

Based on the nutrition relevant genes and the associated genetic strengths and weaknesses, 

you should increase or decrease certain food components and nutrients. These 

recommendations are calculated based on your genetic profile. 


Med. diet Vitamin D3 Omega-3 Vitamin E Res/Ginkgo 

















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Burnout Sensor 

Effective stress reduction and burnout prevention

STRESS AND BURNOUT SYNDROME 

Stress and burnout syndrome 

Burnout syndrome is a state of emotional, mental and physical exhaustion that is 

caused by high levels of prolonged stress. It occurs in people that feel overwhelmed 

with the responsibilities and demands and leads to a feeling of being emotionally 

drained. With the emergence of being burnt out, patients lose energy, feel helpless and 

hopeless and lose motivation in the work they used to like. 

The signs and symptoms of burnout syndrome develop slowly over time. These are typical signs 

that burnout syndrome might be developing: 

Physical signs 

➤ feeling tired and exhausted most of the time 

➤ getting sick more often 

➤ recurring headaches and muscle pain 

➤ changes in appetite 

➤ sleeping more or having problems getting to sleep 

Emotional signs 

➤ feeling like being a failure 

➤ expressing self-doubt 

➤ feeling helpless or defeated 

➤ feeling alone in the world 

➤ loss of motivation in otherwise enjoyable activities 

➤ a negative outlook in the future 

➤ decreased satisfaction 

➤ decreased sense of accomplishment 

Behavioral signs 

➤ withdrawal from responsibilities 

➤ social isolation 

➤ procrastination 

➤ using food, drugs or alcohol to cope 

➤ taking out one’s frustrations on others 

➤ irregular work attendance 

Stress 

While continuous stress is one of them main causes of burnout syndrome, stress by itself is a 

completely different state of mind. Stress typically is a state of feeling overwhelmed with 

demands and pressures, which can be characterized to be a state of: “Too much”. Stressed 

people typically understand it as being a temporary state that will get better, once things are 

under control again. 


Burnout syndrome on the other hand tends to be characterized as a state of: “not enough”, as 

it saps energy, feels empty and devoid of motivation and beyond caring. People suffering from 

burnout syndrome lack the energy and motivation and belief that things will improve in the 

future. 

Stress vs. burnout 

Stress 

➤ Characterized by overengagement 

➤ Emotions are overreactive 

➤ Produces urgency and hyperactivity 

➤ Loss of energy 

➤ Leads to anxiety disorders 

➤ Primary damage is physical 

➤ May cause premature death 

Burnout 

➤ Characterized by disengagement 

➤ Emotions are blunted 

➤ Produces helplessness and 

hopelessness 

➤ Loss of motivation, ideals, and hope 

➤ Leads to detachment and depression 

➤ Primary damage is emotional 

➤ May make life seem not worth living 


STRESS 

Genes relevant to stress 

Several genes and polymorphisms associated with stress-associated properties have 

already been identified by science. An analysis of these polymorphisms reveals these 

properties. 



COMT rs4680 G>A A/G 




Here is a summary of the impact the genetic variations have on your health and body: 

➤ Normal performance in stressful situations 

➤ Normal emotional resistance to negative feelings 

➤ Below average or average impulsive behavior 

Performance in stressful situations 

Impulsive behavior 

NORMAL 

BETTER 

NORMAL 

MORE 

IMPULSIVE 

▲ 

▲ 

Emotional resistance to negative feelings 

NORMAL 

HIGHER 

▲ 


STRESS AND BURNOUT SYNDROME 

Prevention 

People at elevated risk from burnout syndrome or excessive stress response should be 

aware of the triggers and causes of stress and burnout. Knowing of environmental 

factors, that contributes to the development of stress or burnout syndrome allows you 

to change your private and professional lifestyle to reduce these factors. 

Feeling like you have no control over your work 

People, who feel that they have little or no control over their work tend to be more stressed 

than people who feel, that they are in charge of their professional career. Should this be an 

issue, talk to your superior how you could restructure your career to give you more control over 

what you do and where your career is going. 

Lack of reward and recognition for good work 

People, who feel that they received too little recognition for work well done tend to become 

more frustrated with their profession. Should this be an issue, talk to your superior about your 

difficulties with his/her communication style and see if you can improve the situation. In many 

cases the superior might not be aware of his lack of recognition for good work. 

Overly demanding or unclear job expectations 

Employees, who are unsure about the expectations they are required to fulfill, or who are 

unsure what goals and targets they are meant to reach tend to be more stressed at work. If this 

is an issue, talk to your superior about outlining the requirements and milestones you’re meant 

to reach. 

Work that is monotonous or unchallenging 

People, who are not challenged during their profession are at increased likelihood of 

developing burnout syndrome. Should this be an issue, talk to your superior about your lack of 

challenges to see if you can take on new responsibilities at improve the situation. 

Working in a chaotic or high-pressure environment 

Highly chaotic co-working spaces or specific professions that are exposed to disorder and chaos 

increased likelihood of developing burnout syndrome. Should this be an issue, see if you can 

restructure your work schedule or change to a portion of home office, to change the situation. 

Working too much without enough time for socializing or relaxing 

Make sure you have the right work/life balance, socialize with friends and do things that you 

enjoy. Join clubs and be socially active to increase your social contact. Physical exercise has also 

shown to improve and stabilize mood states and should be encouraged. 


Lack of close, supportive relationships 

Try to surround yourself with friendly, positive people whose company you enjoy. 

Taking on too many responsibilities 

Being in charge of too many responsibilities can increase the stress levels and increase the risk 

of developing burnout syndrome. Try to share out your responsibilities with others around you 

and don’t be afraid to ask others for help if you need it. 

Not getting enough sleep 

Sleep deprivation is a big contributor to depressive feelings and lower stress tolerance. Make 

sure you get sufficient hours of sleep and that you have a regular sleep schedule. 

Perfectionism 

Perfectionists are at an increased risk of burnout syndrome as they never have the feeling that 

something is good enough. This creates increased levels of stress and increases the likelihood 

of burnout syndrome. Perfectionists should be aware of this and should make themselves be 

okay with 90% performance during tasks. 

Pessimistic view of yourself and the world 

Pessimistic views tend to encourage the development of burnout syndrome. Try to focus on the 

positive things about yourself and the world. 

The need to be in control 

People who micro manage and need to control everything tend to become more stressed when 

many responsibilities arise. Try to delegate some of your work to others you trust and trust 

that they fulfil the task well enough. 


What you should do 

Try to find value in what you do 

Try to find the positive aspects of your job and focus on the value your work provides. 

Find the right balance 

If you don’t feel fulfilled in your work, find a hobby that you enjoy. Go on trips, take a few days 

off and mini holidays and meet up with friends. 

Make friends at work 

Try to socialize with your collegues and make friends at work. This relieves stress and improves 

your outlook about your job. 

Take time off when it is needed 

If you feel close to burnout, take off time from work completely. Use a long weekend or your 

remaining vacation days to disconnect and recharge your batteries. 

Set boundaries 

Don’t overextend yourself and learn how to say no to new responsibilities. Set a certain 

amount of time for work and a certain time for your enjoyment and don’t make exceptions. 

Take a daily break from technology 

Define a time where you turn off your mobile, put aside your laptop and disconnect from the 

world to relax. 

Be creative 

Creativity works wonders against burnout as it awakens emotions and motivation. Start a new 

project, do something that has nothgin to do with work and enjoy. 

Relax 

Certain relaxation techniques can reduce stress and help you to recover from a stressful day. 

Activities such as Yoga, meditation and deep breathing activate the bodies relaxation response. 

Sleep well 

Set a regular sleep schedule and stick to it. Feeling rested increases your tolerance to stress and 

helps you cope in stressful situations. 

Be social 

Meet up with friends more often, be more socially active and maybe join a club. 


How you should exercise 

Exercise regularily 

30 minutes of exercise per day would be optimal. If need be, break it up into small sessions of 

10 minutes. 

Do Rythmic exercises 

Exercises that move your arms and legs are effective ways of lifting your mood. It increases 

your focus and energy and relaxes both the mind and the body. Exercises such as walking, 

running, weight training, swimming, martial arts or dancing are great for stress relief. 

Think about your exercise 

Try to focus on how it feels to move. Don’t focus on your thoughts, but focus on how your feet 

feel when they touch the ground, how your legs feel when they move and how the wind feels in 

your hair. Enjoy the exercise and the break from your usual thoughts. 


What you should eat 

Avoid too many carbohydrates 

Carbohydrates and sugars may temporarily improve your mood (which is why they are called 

comfort foods) but they lead to a crash in mood and energy afterwards. 

Avoid mood altering substances 

Substances such as trans fats, caffeine and foods with hormones can modify your mood 

negatively. 

Increase of omega-3 fatty acid intake 

Omega-3 fatty acids can improve the mood in some individuals and so sources of these fatty 

acids should be increased (fatty fish such as salmon, herring, mackerel, anchovies and sardines, 

vegetable oils such as flaxseed oil). 

Avoid nicotine 

Nicotine is a powerful stimulant which tends to lead to higher, not lower levels of anxiety and 

stress. 

Drink no alcohol 

While alcohol might temporarily reduce worries, too much and regular alcohol consumption 

may actually increase overall anxiety. 













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MUSCLE STRUCTURE AND TALENT 

This chapter describes the structure of your muscle cells and analyzes 

your genetic talent for weight lifting and endurance sports.

Athletics gene 1 (ACTN3 SNP rs181573) 

COMPETITIVE SPORT 

Human muscle fibers can be classified into two categories. Firstly, there are the so-called "slowtwitch" 

(red) muscle fibers, which are well supplied with blood, and therefore are optimally 

supplied with oxygen. As such, they fatigue slower, which has a positive effect on persistent 

activity. These muscle fibers are, however, slow, and do not generate high forces, presenting a 

disadvantage for fast and powerful movements. The second type are the "fast-twitch" (white) 

muscle fibers, which are less supplied with blood, and therefore get tired more quickly, but 

they also react faster and generate higher forces. This property makes these fibers powerful 

with fast powerful movements. 

The ACTN3 gene is active only in fast-twitch (white) muscle fibers, and plays an important role 

in their function. However, this gene is frequently inactive due to a gene mutation, which 

reduces the function of white muscle fibers, and thus the power with fast movements. 

However, the red muscle fibers increase the stamina of the muscles. Because each individual 

has two genes of this type, the following gene combinations are possible: 

➤ ENDURANCE - Both genes are INACTIVE and produce no ACTN3 protein (24% of population) 

➤ POWER - One of the genes is ACTIVE and produces ACTN3 protein (44% of population) 

➤ POWER - Both genes are ACTIVE and produce ACTN3 protein (31% of population) 



ACTN3 rs1815739 C>T C/T 

Legend: rsNCBI = database number of genetic variation, Polymorphism = type of genetic change, Genotype = 

the genetic laboratory result 

Your result 

The genetic programming of your muscle fibers 


(24% of the population) 

POWER 


POWER 


▲ 

One of your two genes is active and hence creates large and strong muscle fibers that are able 

to produce strong forces and react quickly. On the downside, they tend to tire more quickly. 

The muscle protein Alpha Actinin is being produced, but in somewhat lower amounts. 


Athletics gene 2 (ACE SNP rs4646994) 


The human enzyme, "Angiotensin Converting Enzyme", also called ACE, plays an important role 

in the regulation of the blood pressure. Production of this enzyme is controlled by the ACE 

gene (Sports gene 2) which occurs in two forms. On the one hand there is the endurance sports 

variant of the ACE gene, which has a positive effect on endurance of the muscles, commonly 

found in elite marathon runners. The second form is the power form of the ACE gene, which 

makes the muscles more suitable for power and sprint sports. Because each individual has two 

genes of this type, the following gene combinations are possible: 

➤ ENDURANCE - Both genes are the endurance variants (25% of population) 

➤ ENDURANCE - One gene is the endurance variant, the other is the power variant (50% of 

population) 

➤ POWER - Both genes are the power variants (25% of population) 



ACE rs4646994 Ins>Del Ins/Ins 



Your result 

The genetic predisposition 





POWER 


▲ 

Both of your genes of this type are of the endurance type and give you a significant advantage 

in endurance oriented sports while acting as a certain handicap for power oriented sports. 


Summary of the genetic predisposition 


If both genes are present, a general genetic predisposition to a particular mix of endurance and 

strength training, which can vary greatly from person to person, occurs. This knowledge can 

influence the individual training program, depending on the type of sport performed. 

The following conclusion can be drawn, considering both the performance-relevant genes: 

ENDURANCE MIXED TYPE POWER 

▲ 

Your genetic profile is well balanced and gives you a good basis in both endurance and in power 

oriented sports. This is a great allrounder-profile that is able to perform in both categories and 

has a significant advantage over other genetic types in sports that require both. Try to use this 

knowledge about your strengths against other competitors if possible. 


OXYGEN UPTAKE (VO2max) 

Your genetic capability to absorb oxygen through the lungs and 

transport it to the appropriate muscles.

VO2max 

Maximal oxygen uptake 

Cells need a certain amount of oxygen that the body gets from the air for the 

transformation of kinetic energy. The body needs more energy and therefore more 

oxygen during exercise, which is why breathing is accelerated during exercise. 

If there is not enough oxygen in the cells, energy conversion is slowed down and performance 

drops. The ability to absorb oxygen through the lungs and transport it to the appropriate 

muscles is called VO2max. This number can be increased through good endurance training. 

However, there are certain genetic variations that increase the VO2max level considerably and 

therefore create a better starting point without any training. 



NRF-2 rs7181866 A>G A/A 

VEGF rs2010963 C>G C/C 

ADRB2 rs1042714 C>G C/G 

ADRB2 rs1042713 C>G A/G 

CRP rs3093066 A>C C/C 





➤ Your body’s maximal oxygen uptake capacity is above the average population 

Your predisposition for maximal oxygen uptake 

LOW AVERAGE HIGHER 

▲ 


VO2max 

Result 

OXYGEN UPTAKE (VO2max) 

According to your genetics, you have a predisposition for an increased oxygen uptake 

(VO2max). This means that your body can also provide your cells with oxygen outstandingly 

well, even without training. Moderately intense endurance training is sufficient to further 

increase your VO2max level and performance. You can find more ways to determine your 

VO2max level here. 

CALCULATING VO2MAX 

The best and most accurate way to calculate the VO2max level is a breath gas analysis. Here, 

the respiratory gases (oxygen and carbon dioxide) are measured and analyzed under 

continuously increasing effort. The maximal oxygen uptake is also determined during this 

analysis. 

An (unfortunately considerably less accurate) alternative to breath gas analysis is the Cooper 

test. The test is a 12-minute run in which determines the maximum distance covered in that 

time. The VO2max level can then be determined using the following formula: 

VO2max = (distance covered in metres – 505) / 45 

You can assess your VO2max level using this table: 

AGE POOR MEDIOCRE GOOD VERY GOOD EXCELLENT 

20 - 29 ≤ 35 36 - 39 40 - 43 44 - 49 50+ 

30 - 39 ≤ 33 34 - 36 37 - 40 41 - 45 46+ 

40 - 49 ≤ 31 32 - 34 35 - 38 39 - 44 45+ 

50 - 59 ≤ 24 25 - 28 29 - 30 31 - 34 35+ 

60 - 69 ≤ 25 26 - 28 29 - 31 32 - 35 36+ 

70 - 79 ≤ 23 24 - 26 27 - 29 30 - 35 36+ 

Source: The Cooper Institute for Aerobics Research, The Physical Fitness Specialist Manual. Dallas, TX. 2005. 













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FOOD LIST 



OXIDATIVE STRESS 

Athletes produce considerably more free radicals that can damage 

the tissue. This chapter describes the degradation of free radicals and 

analyzes the right dose of antioxidants.


Oxidative stress 

Your body constantly produces free radicals, poisonous mole-cults, which damage your 

tissue and cells, and accelerate the aging process. Athletes produce considerably more 

of these molecules because they consume more energy during intensive exercise. 

Because these molecules affect your health and athletic performance so negatively, 

your body has certain genes that can recognize and neutralize these molecules. 

Unfortunately, many people have genetic variations in these genes that disturb the function 

and the protection and therefore increase the so-called oxidative stress. Certain micronutrients, 

however, the so-called antioxidants, can compensate for the missing protection if 

they are in the right dose. It is therefore possible to test the appropriate genes and 

compensate for any genetic weakness with the right dose of micro-nutrients, regardless of the 

result. 






SOD2 rs4880 Val16Ala T/T 

GPX1 rs1050450 C>T T/T 

NQO1 rs1800566 C>T C/C 





➤ You have a significantly elevated level of oxidative stress in your cells 

➤ You should consume a high amount of antioxidants 

➤ Your body is able to activate inactive coenzyme Q10 

➤ Your diet or a dietary supplement can be a source of coenzyme Q10 

➤ Your body requires more selenium 

Your oxidative stress in cells 

Recommended dose of antioxidants 

NORMAL 

INCREASED 

NORMAL 

INCREASED 

▲ 

▲ 

Activation of coenzyme Q10 to ubiquinol 

Recommended antioxidant substance 

POSSIBLE 

NOT POSSIBLE 

COENZY. Q10 

VIT. C,E,A etc. 

▲ 

▲ 

Your daily requirement of selenium 

NORMAL 

INCREASED 

▲ 



Prevention 


Your genetics unfortunately only offer you little protection against oxidative stress and 

therefore, free radicals in your body can only be removed very slowly. In addition, the sportrelated 

increase in free radical production increases your oxidative stress even more. For this 

reason, you should counteract with a very high dose of antioxidant supplements to protect 

your cells and tissue. The results of this paragraph will later be considered in the “Optimal 

Supply of Micro-nutrients” section. 

COENZYME Q10 MECHANISM 

The co-enzyme Q10 micro-nutrient must be converted to the active ubiquinol form by a gene to 

be able to protect you from free radicals. Your gene functions normally, and you can therefore 

use co-enzyme Q10 as an effective antioxidant. 

SELENIUM NEEDS 

The GPX1 gene protects your body against a certain kind of free radicals, but can be impaired by 

a common genetic variation. Studies have shown that impaired GPX1 genes can be reactivated 

by a particularly high does of selenium. Both of your GPX1 genes have this genetic variation and 

therefore, you need a higher dose of selenium to compensate for this genetic variation. 


INFLAMMATORY RESPONSE AND 

INJURY 

Certain genes control the aggressiveness of the immune system and 

can lead to a higher risk of injury. This chapter describes your 

inflammatory responses and analyzes your risk of injury.

INFLAMMATION 

Inflammatory responses and risk of injury 

During excessive exercise, the tissue is slightly damaged in many places. The immune 

system normally recognizes this as a normal process and there is no inflammation or 

swelling. The immune system only reacts to serious damage and a swelling of the ankle, 

for example, occurs. 

Certain genes control the aggressiveness of the immune system. So, in some cases, light sportrelated 

tissue damage can lead to an excessively aggressive inflammation, which doesn’t 

trigger any apparent swelling but causes excessive tissue damage. Therefore, tendon injuries 

(usually the Achilles tendon or the tendons in the knee) can occur over a longer period of time. 



IL1RN rs419598 C>T C/T 

IL6 rs1800795 G>C G/C 

TNFa rs1800629 G>A G/G 

GDF5 rs143383 G>A G/A 

COL5A1 rs12722 T>C C/C 

IL-6R rs2228145 A>C A/A 

Col1A1 rs1800012 G>T T/T 

CRP rs3093066 A>C C/C 





➤ The aggressiveness of your inflammatory responses is not increased 

➤ You have a certain protection against injuries 

Aggressiveness of your inflammatory responses 

LOW AVERAGE RISK HIGHER 

Your risk of injury 

▲ 

PROTECTION NORMAL INCREASED 

▲ 


INFLAMMATION 

Prevention 

PREVENTING INFLAMMATION 

According to your genetics, your immune system functions normally and therefore, your 

tendons and tissue are not damaged further by inflammation. For this reason, you do not need 

to take any specific measures. 

PREVENTING INJURIES 

Because of your genetics, you have a certain protection against sports- or exercise-related 

injuries. Therefore, only the following general precautionary measures apply to you to prevent 

injuries: 

➤ Optimal preparation (warm-up) for sport minimizes the risk of injury. 

➤ The risk of injury can be lowered through special exercises that improve the interaction of certain 

muscles (“muscle groups”). 

➤ Avoid over straining the tendons and ligaments during your training sessions. 

➤ Watch out for small strains and pains and look after the affected joint to prevent further damage 

to the tissue. 

➤ You should never train when you’re sick or injured. 

➤ Correct taping can reduce the risk of injury. 

➤ Make sure to wear the appropriate gear (the right footwear is especially important). 

➤ Use protective equipment. 

➤ Avoid overestimating yourself and take timely breaks. 

➤ Get the right nutrition and a sufficient supply of micronutrients (learn more about this in the 

paragraph: Optimal Nutrition). 

➤ “Cooling down” (ex: jogging) after exercise reduces recovery time and prevents injuries. 


RECOVERY PHASE 

This chapter gives you information on rest periods between training 

sessions.

RECOVERY 

Recovery and rest period 

Because the tissue gets damaged in many places and many free radicals form during 

extreme physical activity, the body normally needs a certain rest period to recover from 

the stress. Therefore, the recovery period varies greatly from person to person because 

of the varying genetics (in relation to inflammation and oxidative stress). 

However, through your gene analysis, we know your genetic strengths and weaknesses and can 

compensate for your genetic weaknesses with supplements and a proper diet. For this reason, 

your body’s needed rest periods are normally reduced. When you can adhere to the nutritional 

and micro-nutrient recommendations, you can train as follows: 

You should rest for two days between particularly intense training sessions, where you either 

are not physically active at all, or you only do a light training session. Elite athletes can increase 

the number of intense training sessions to 6 times a week, but they should rest at least one day 

per week. 













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FOOD LIST 



OPTIMAL CALORIE BALANCE 

Calories are the fuel for our cells and athletic performance. Peak 

performances can only be achieved with the optimal distribution.

CALORIES 

Ideal calorie distribution 

Calories are the fuel for our cells and for athletic performance, and they are mainly obtained 

from the macronutrients fat, carbohydrates and protein. During the resting phase, the body 

gains from carbohydrates (glucose) and fat (triglycerides), roughly in equal proportions. Only 

when a great lack of energy occurs, the body starts to consume proteins from the muscles 

break down, in order to produce energy; this should, of course, be avoided in competitive 

sports. Additionally, the shape of the muscle plays a crucial role. As previously stated in this 

report, the ACTN3 gene controls the ratio between the white and the red muscle fibers, which 

burn different nutrients in order to produce energy. The amount of fat and carbohydrates 

needed during exercise thus depends on the nature (strength/endurance/mixture) and extent 

(short/long) of the activity. 

Energy balance during power sports 

The white muscle fibers are used when in power and speed sports. These activities use energy 

stored in the muscle, without oxygen, to power the muscles (the so-called anaerobic area). 

After about 20 seconds to 8 minutes without oxygen, this energy decreases, and the muscle 

fibers begin to convert carbohydrates into energy. More oxygen is thus needed, which is why 

breathing becomes faster. This form of energy consumes the stored carbohydrates (glycogen), 

which also gets depleted after a long period exercising. After exercising, the carbohydrate 

storage refill. For power sports the white muscle fibers are the main ones, and carbohydrates 

are exclusively used. For this reason, this type of physical activity requires a high-carbohydrate 

diet. 

Energy balance during endurance sports 

In case of mild exercise the red muscle fibers are mainly used. In comparison to the white 

muscle fiber, the energy is obtained not only from carbohydrates, but also from fat. This 

process yields about 3 times more energy than the production from carbohydrates, but it 

requires significantly more oxygen and is limited by respiration. In this form of exercise the 

carbohydrate stores (Glycogen) remain in majority untouched and are available for short 

sprints available. 

Endurance athletes therefore use, as opposed to the strength athletes, not only 

carbohydrates, but also fat. For this reason, the supply of the right amounts of fat and 

carbohydrates for endurance athletes is of great importance. 

Energy balance during play sports 

Playing sports are usually a mixture of endurance sports, which is maintained throughout the 

game, and weight training, with short sprints and high efforts. For this reason, the red muscle 

fat and carbohydrates are mostly used, while the carbohydrate stores remain in the muscles. 


During the short periods of high intensity and high force, burning the white muscle fibers 

carbohydrates provides more strength. For this reason, the nutrient demand of game-athletes 

is a mixture between the demand of the endurance and the strength athletes. 


CALORIC DISTRIBUTION 

Your optimal caloric distribution 

On the basis of individual genetic relationship between red and white muscle fibers, as 

well as the type of sport you practice, we can define a calorie distribution that will lead 

to your best performance. 

Your result 

Here you can see the optimal calorie 

distribution for your genes and sport. If you 

adjust your diet before the competition, the 

body is supplied exactly with the right 

proportion of macronutrients. The result is 

better performance in power as well as in the 

endurance sport. So it would be advisable to 

turn your diet before a competition on this 

distribution to increase your maximum 

performance. 

40% CARBOHYDR. 70% 

▲ 

15% FAT 33% 

▲ 

14% PROTEIN 30% 

▲ 

Based on the analysis, you should obtain your daily calories from the specified 

macronutrients, also following the recommended percentages: 

➤ 50% of calories from carbohydrates 

➤ 24% of calories from fat 

➤ 26% of calories from protein 


NUTRITION 

Achieve the optimal caloric distribution 

Based on your analysis, we know the ideal ratio between fat, carbohydrates and 

protein, for improving your athletic performance. In order to benefit from this 

knowledge, you must follow a specific diet. Almost every food contains certain 

amounts of these three macronutrients, but the ratio may be sometimes inappropriate 

for your needs. 

Therefore, the goal should be to eat mainly of the foods with the optimal distributions, and to 

avoid the foods with the wrong distribution. All foods were evaluated individually, in order to 

easily allow you to put these principles into practice. Foods that have an optimal distribution 

for you are marked with a green trophy icons. Foods with an unfavorable distribution are 

marked with red trophy icons. 

Green trophy icons 

Green trophy icons indicate, that the calorie balance in this type of food is 

optimal for your athletic performance. This type of food contains a good 

balance of calorie fuel for your muscles. The more green trophy icons a type 

of food has, the better it will influence your athletic performance. 

Red trophy icons 

Red trophy icons indicate that the distribution of calories in these foods is 

not optimal for your body. These foods do contain calories, but not the ones 

you need for optimal performance. Try to avoid these foods jsut before you 

want to perform athletically. 



















STRATEGIC PLAN 

This chapter gives you a strategic plan for your entire athletic career.

SCHEDULE 

The schedule of the performance program 

Now that your genes were evaluated in terms of your performance, you know how to change 

your diet accordingly. The question is, what should you do, and when. 

During the training season 

The optimal caloric distribution is important during your workout. Summer or winter breaks 

are, however, of little relevance. Pay attention to the red and green trophy icons before an 

intensive training or competition, in order to achieve better performance. 

Frequency of the meals (training phase) 

Since as a competitive athlete you consume an excessive amount of energy, and the absorption 

capacity of the intestine is limited, you should divide your food into several smaller servings 

per day. Ideally, if circumstances permit, you should have five to six meals daily. To achieve the 

optimal distribution of energy intake, relative to the total daily energy, the following is 

recommended: 

➤ Breakfast 25% 

➤ Snack 10% 

➤ Lunch 30% 

➤ Snack 10% 

➤ Dinner 25% 


45 minutes after training 

The first meal/snack should be taken no later than 45 minutes after training. The glycogen is 

usually largely depleted after the training, and the body begins to consume energy from other 

sources, such as the muscle proteins (preferred) or the body fat. In order to keep the muscles 

from breakdown, you should take a carbohydrate rich snack immediately after training. Drinks 

with a high glucose content (6-10%) or solid foods with easily digestible carbohydrates such as 

glucose, and foods with a high glycemic index are recommended. 

The absorption of carbohydrates into the bloodstream causes the rise of the insulin level, and 

leads to the storage of carbohydrates in the muscles. In addition to insulin, your body needs 

proteins, for increasing the muscle mass. So ensure that your meal/snack contains not only 

carbohydrates, but also sufficient amounts of proteins, to promote the development of the 

muscle cells. The recommended dosage is 0.4 grams per kilogram of body weight. The easiest 

way to meet the needs of your body after a workout is with a low-fat shake containing both 

carbohydrates and proteins. 


COMPETITIONS 

Competition diet 

The diet during the competition is particularly important, as you need to be in your 

best form. The competition diet does not start immediately before the competition, 

but days or weeks in advance. You already know what you should eat during the 

preparation phase. This section elaborates on the optimal nutrition before, during, and 

after a competition. 

The 5 days before the competition - fill up the glycogen stores 

Since the glycogen stores (sugar stored in the muscles) is one of the most effective sources of 

energy during exercises, it is important to fill these reserves as much as possible. This is crucial 

especially in sports that require speed and power. 

To charge this stores, in the 5 days preceding the competition you should eat plenty of food 

reach in carbohydrate (bread, potatoes, pasta, cereal products, sweets, sugar). Potassium is 

stored together with the sugar in the muscles, and should be supplied in larger quantities by 

fruit. With this diet, you can increase the glycogen stored in the muscles with 25 - 100%. 

The last hours before the competition 

Basically: an athlete should start a competition neither hungry nor with undigested food in the 

stomach. The last large meal should be three to four hours before the competition. There are 

certain criteria for choosing the right nutrients. The athlet should be already accustomed with 

the food, and known to tolerate it well. It is optimal if the meal contains about 200-300g carbs 

(from cereals, bread, pasta, rice, etc) it is low in fiber, has a moderate protein content, and 

sufficiently liquid supplies. It is particularly important that the carbohydrates slowly pass into 

the blood, since otherwise performance degradation is expected. The food should have a low to 

medium glycemic index (10 to 70). 

One to one and a half hours before the sports activity only smaller portion should be included. 

An excessive amount of food leads to an increased accumulation of blood in the 

gastrointestinal tract, thereby preventing the optimum blood circulation in the muscles. 

Moreover, due to a stretched stomach, the diaphragmatic breathing is obstructed, which 

becomes especially noticeable in endurance exercise. 


During the competition (if possible) 

If there are breaks during the athletic competition (for example, in team sports) or multiple 

competitions within the same day (for example, in martial arts), the loss of minerals, fluid and 

carbohydrates should be compensated. Recommended are suitable sports drinks, and easily 

digestible carbohydrates. Ideally, the athlete should consume about 30-60g of carbohydrates 

per hour. 

If you are in the preparatory phase, and the glycogen stores are not filled, you can still catch up 

in the short term by consuming a snack every 15 minutes, during the race (optimally glucose / 

dextrose). These carbohydrates should now have a high glycemic index, so that they are 

absorbed quickly into the bloodstream. 

For events lasting more than 45 minutes, the adequate intake of fluid is of great importance. 

After the first 45 minutes, drink every 15 minutes about 200ml of fluid. 

After the competition 

After the competition, follow the same instructions as after a normal workout. 


Strategic plan for your athletic career 


Based on this table, you can see which of the instructions you should consider, and at what 

time. Permanently avoid foods that can negatively affect your health and your performance. In 

addition, your body is supplied with the right nutrients, ensuring you remain healthy and in 

best form. 

During the competitions, your diet will be tailored to best fill the glycogen stores, taking into 

account the type of sport you practice. 

Observe the 

red/green 

trophy icons 

5 meals per 

day 

Carbohydrates 

with low 

glycemic index 

Carbohydrates 

with high 

glycemic index 

High protein 

intake 

Increased 

potassium 

intake (fruit) 

Fiber intake 

Outside the 

TRAINING SEASON 

X 

High 

TRAINING/WORK-OUT 

PHASE 

X 

X 

X 

High 

45 minutes after the 

TRAINING 

100g 

30g 

Low 

5 days before the 

COMPETITION 

X 

X 

High 

2 hours before the 

COMPETITION 

250g 

Low 

During the 

COMPETITION 

45g/h 

Low 

45 minutes after the 

COMPETITION 

100g 

30g 

Low












BURNOUT 




FOOD LIST 



FOOD LIST 

This individual food list contains approx. 900 food products assessed 

according to your genes and helps you to plan your nutrition 

optimally.

TABLE 

The food table explained 

The food list includes more than 900 different food types that were evaluated 

according to your genes and which should help to achieve your goals. 

Please note: Irrespective of your goal with this program, you should ensure a varied and 

balanced diet. To reach this, consider the typical portion amount as your maximum 

daily amount for this type of food (unless you use the food item weight system). Also 

try to vary your choice of food types and do not eat many of the same or similar food 

types at once. Alcoholic beverages should be limited to a maximum of three times per 

week. 

125 g 

Food item amount 

The food item amount is the MAXIMUM amount of each food item you 

should eat. If you want to eat more of this type of food, you have to invest 

another of your daily food items. You can also use half of a food item and 

spend the other half on another type of food. You do not need to eat all of 

each food item if you are not hungry. Some food items are labelled with "any 

amount - no food item". This means that this type of food contains so few 

calories that they do not count as food items. You can eat these items when 

you have used up your daily food items and are still hungry. 

Green weight icons 

Green weight icons indicate that this type of food has the optimal balance 

between carbohydrates, fat and protein. The more green icons a type of 

food has, the better its macronutrient balance is for you. Try to plan your 

meals using mostly positively rated types of food with five or six green 

weight icons. Generally try to vary your diet and do not eat many of the 

same or similar types of food at once. 

Red weight icons 

Red weight icons indicate that this type of food does not have a suitable 

balance between carbohydrates, fat and protein for you. The worse the 

balance of macronutrient is, the more red icons this type of food is rated 

with. Eat food in the red category only occasionally and try not to eat more 

than one negatively rated food type per day. Try to prefer food types with 

few icons over food types with many red weight icons. 


Green apple icons 

Green apple icons indicate, that this type of food (if eaten in the typical 

portion sizes and frequency) contains substances, that are especially 

healthy due to your genetic profile. Try to plan your nutrition with as many 

types of food in the very green category. Make sure you roughly follow the 

typical portion sizes of each type of food and that you do not eat too many 

foods of the same type at once. 

Red apple icons 

Red Apple icons indicate, that the amount of unhealthy food constituents 

greatly outweighs the amount of healthy food constituents in this type of 

food. Based on your genetic profile, this type of food is especially unhealthy 

for you. Try to make negatively rated food types a rare exception and try to 

prefer mildly negatively rated food types over very negatively rated food 

types (4-6 red apples). 

Green trophy icons 

Green trophy icons indicate, that the calorie balance in this type of food is 

optimal for your athletic performance. This type of food contains a good 

balance of calorie fuel for your muscles. The more green trophy icons a type 

of food has, the better it will influence your athletic performance. 

Red trophy icons 

Red trophy icons indicate that the distribution of calories in these foods is 

not optimal for your body. These foods do contain calories, but not the ones 

you need for optimal performance. Try to avoid these foods jsut before you 

want to perform athletically. 


















g per item 

F 

Recommendations to lose weight 

often 

rarely 

F F F F F F F F F F F F F 

E 

Recommendations for healthy 

nutrition 

often 

rarely 

E E E E E E E E E E E E E 

G 

Recommendations to improve 

performance 

often 

rarely 

G G G G G G G G G G G G G 

35 g 

F E G H 

CB A 

genet. warning 1 


your preference 

Bread and pastry 

All values per standard 

serving 

g kcal Prot Carb Fat 

Baguette 30 85 5 20 5 95 

Glyc. Index 

40 g 

F E G Buckwheat bread 45 106 5 25 5 47 

15 g 

F F F F E E E E E E G H 

50 g 

F F F E E E E E G G G G H 

40 g 

F E E G H 

50 g 

F F F E G G H 

45 g 

F F E G H 

45 g 

F F E G H 

45 g 

F E G H 

Croissant 70 357 5 35 25 60 

Spelt bread 50 117 5 20 5 50 

Pita bread 50 121 5 25 5 40 

Brown/rye bread with sunflower seeds 45 99 5 20 5 35 

Brown bread - rye-wheat bread 45 101 5 25 0 65 

Brown bread - mixed wheat bread 45 106 5 25 5 48 

Green seed bread 45 108 5 25 5 51 

45 g 

F F E G Millet bread 45 106 5 25 5 71 

40 g 

F E E E G H 

30 g 

F E G H 

30 g 

F E G H 

30 g 

F E G H 

30 g 

F E E G H 

45 g 

F F E G H 

50 g 

F F F E G H 

Potato Bread 50 122 5 25 5 80 

Crispbread - multigrain bread 10 34 5 10 0 59 

Crispbread - rye-wheat bread 10 34 5 10 0 55 

Crispbread - mixed wheat bread 10 36 5 10 0 63 

Pretzel 50 171 5 35 5 83 

Cornbread 45 104 5 20 5 99 

Pumpernickel bread 40 78 5 20 5 41 

40 g 

F E G Rice bread 45 107 5 25 5 70 

50 g 

F F F E E E G G G H 

50 g 

F F F E E E E G H 

50 g 


50 g 


40 g 

F E G H 

Wholemeal bread with sunflower seeds 50 110 5 20 5 95 

Wholemeal bread - barley wholemeal bread 50 102 5 20 5 54 

Wholemeal bread - rye-wheat bread 50 103 5 20 5 54 

Wholemeal bread - whole wheat bread 50 102 5 20 0 95 

White bread 30 73 5 15 0 70

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


40 g 

F E E G G H 

CB A 




Bread and pastry 


serving 


White bread - toast 30 78 5 15 5 70 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Cereals, grains and grain 

products, rice 


serving 


25 g 

F F E E G G G G Amaranth Wholemeal (as flour, semolina, .. 15 46 5 10 5 3 

25 g 

F F E E E E E G Buckwheat peeled (as flour, semolina, gr.. 40 137 5 30 5 37 

25 g 

F F E E E E E E G Buckwheat whole grains (as flour, semoli.. 60 206 10 45 5 37 

Glyc. Index 

25 g 

F F E E E E E E G G H 

25 g 

F F E E G H 

30 g 

F E E E E E E G G H 

25 g 

F F E E E E E E G H 

25 g 

F F E E E E E G H 

25 g 


25 g 

F F E E E E E G H 

30 g 

F E E E E E E G G G G H 

30 g 

F E E G G G G H 

Bulgur 180 585 20 125 5 50 

Spelt peeled (as flour, semolina, grain .. 20 68 5 15 0 60 

Spelt whole grains (as flour, semolina, .. 100 329 20 60 5 60 

Barley peeled (as flour, semolina, grain.. 60 193 10 40 5 40 

Barley whole grains (as flour, semolina.. 40 128 5 25 5 40 

Unripe spelt grain peeled (from flour, s.. 60 196 10 40 5 65 

Unripe spelt grain wholegrain (from flou.. 40 131 5 25 5 42 

Oats peeled (from flour, semolina, grain.. 60 199 10 35 5 16 

Oats wholegrain (from flour, semolina, g.. 10 33 5 10 5 15 

25 g 

F F E E E E G Millet peeled (from flour, semolina, gra.. 60 214 10 45 5 44 

25 g 

F F E E G Millet wholegrain (from flour, semolina,.. 20 66 5 15 5 44 

25 g 

F F E E G H 

Khorasan wholegrain (from flour, semolin.. 100 337 15 70 5 36

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Cereals, grains and grain 

products, rice 


serving 


25 g 

F F E G Corn peeled (from flour, semolina, grain.. 20 66 5 15 5 48 

25 g 

F F E E E E G Corn wholegrain (from flour, semolina, g.. 60 197 5 40 5 46 

Glyc. Index 

25 g 

F F E G H 

Breadcrumbs 20 72 5 15 0 40 

25 g 

F F E G G Popcorn 30 111 5 20 5 22 

30 g 

F F E E E E E E G G G Quinoa peeled (from flour, semolina, gr.. 100 355 15 65 10 6 

25 g 

F F F E E G G Rice peeled (from flour, semolina, grain.. 40 140 5 35 0 82 

25 g 

F F E E E E G Rice wholegrain (from flour, semolina, g.. 60 211 5 45 5 75 

30 g 

F E E E E E E G H 

30 g 


30 g 


30 g 


Rye peeled (from flour, semolina, grain .. 60 180 10 40 5 41 

Rye wholegrain (from flour, semolina, gr.. 40 120 5 25 5 41 

Wheat peeled (from flour, semolina, grai.. 60 183 10 40 5 5 

Wheat wholegrain (from flour, semolina, .. 40 122 5 25 5 27 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Confectionary, sugar, 

sweets, chocolate, sweet 

spread, ice cream 


serving 


20 g 

F F F E E E E E E G G G Maple syrup 100 274 0 70 0 55 

15 g 

F F F F E E E G G G Candy sour 5 20 0 5 0 41 

Glyc. Index 

75 g 

F F F F E G G G G H 

30 g 

F E E G H 

Ice strawberry 30 26 0 5 5 2 

Ice vanilla 30 58 5 10 5 11 

15 g 

F F F F E E E G G G Fruit drops 5 20 0 5 0 41

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


15 g 

F F F F E E E E E E G G G H 

CB A 








serving 


Gumdrops 15 52 5 15 0 41 

Glyc. Index 

15 g 

F F F F E E E E E E G G G Honey 20 61 0 15 0 60 

15 g 

F F F F E G Cocoa powder 5 14 5 5 5 5 

20 g 

F F F E E E E E E G G G Jam apple 25 66 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam apricot 25 63 0 15 0 65 

20 g 

F F F E E E E E E G G G Jam blackberry 25 65 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam strawberry 25 65 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam blueberry 25 66 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam raspberry 25 64 0 15 0 65 

20 g 

F F F E E E E E E G G G Jam orange 25 66 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam peach 25 68 0 20 0 65 

20 g 

F F F E E E E G G G Jam plums 25 61 0 15 0 65 

20 g 

F F F E E E E E E G G G Jam cranberry 25 67 0 20 0 65 

20 g 

F F F E E E E E E G G G Jam sour cherry 25 63 0 15 0 65 

20 g 

F F F E E E E E E G G G Jam damson plum 25 68 0 20 0 65 

15 g 

F F F F E E E E E E G G G Marshmallow 15 50 0 15 0 61 

10 g 

F F F F F E E G Marzipan 15 79 5 10 5 6 

10 g 

F F F F F E E G Nougat 15 78 5 10 5 32 

15 g 

F F F F E E E E E G H 

Chocolates 15 49 0 10 5 61 

20 g 

F F F F E E E E E E G G G Rum balls 20 81 0 15 5 50 

20 g 

F F F E E E E E G G G G Chocolate kiss 20 71 5 10 5 61 

20 g 

F F F E E E E G G G G G Chocolate bitter 20 79 5 10 5 35 

10 g 

F F F F F E E E E E G Chocolate milk 20 107 5 15 10 34

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 








serving 


15 g 

F F F F E E E E E E G G G Chocolate cream 20 99 5 15 5 33 

10 g 

F F F F F E E E E E G Chocolate unskimmed milk 20 107 5 10 10 44 

10 g 

F F F F F E E E E E E G Chocolate white 20 108 5 15 10 63 

10 g 

F F F F F E E E E G Chocolate dark 20 99 5 10 10 23 

15 g 

F F F F F E E E G G G Sugar white 5 20 0 5 0 58 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Eggs and egg products, 

pasta 


serving 


30 g 

F F E E E E E E G G G Glass noodles 100 339 0 85 0 35 

60 g 

F F F F E E E E E E G G G Chicken egg 60 82 10 5 10 35 

30 g 

F E G Soba noodles 100 336 15 75 5 48 

Glyc. Index 

60 g 

F F F F E E E G G G G H 

30 g 


30 g 

F E E E G H 

35 g 


35 g 

F E E E E G H 

Noodles 50 109 5 20 5 3 

Pasta with egg 150 543 20 105 5 50 

Pasta without egg 50 174 10 35 5 53 

Wholemeal pasta with egg 150 485 20 95 5 50 

Wholemeal pasta without egg 50 162 10 30 5 50

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


40 g 

F E E E E E E G G G H 

60 g 


35 g 


50 g 

F F F E E E G G G G G H 

25 g 

F F E E E E E E G G G H 

15 g 

F F F F E E E E E G G G H 

40 g 

F E E E G H 

25 g 

F F E E E E E E G G G G H 

20 g 

F F F E E E E E E G H 

25 g 

F F E E E G G G G H 

25 g 


25 g 


40 g 

F E E G G G G H 

25 g 


25 g 


35 g 


25 g 


30 g 


30 g 

F E E E E G G G G G H 

20 g 


20 g 

F F F E E E E E E G G H 

20 g 


25 g 

F F E E E E E E G G G H 

CB A 




Backed goods, cakes and 

confectionary 


serving 


Apple crumble cake from shortcrust 150 350 5 50 20 64 

Apple strudel 150 249 5 40 10 35 

Apricot cream cake from cake batter 100 208 5 25 15 46 

Beer batter 100 225 10 35 10 2.7 

Biscuit cuts 100 390 5 50 20 46 

Puff pastry 100 420 5 30 35 2.4 

Choux paste 100 183 10 15 15 1.3 

Butter biscuits 25 109 5 20 5 55 

Cream cake 120 400 10 40 25 65 

Dominoes 15 50 5 10 5 4 

Doughnut 60 236 5 30 15 76 

Strawberry cream cake from cake batter 100 281 5 25 20 65 

Yeast dough (pizza dough) 100 304 10 45 15 3.7 

Yogurt cream cake 100 264 5 25 20 65 

Carrot nut cake from cake batter 100 318 10 35 20 53 

Cheesecake from shortcrust pastry 100 270 10 30 15 65 

Cheesecake 120 344 5 30 25 65 

Cherry cake from shortcrust pastry 120 354 5 45 20 64 

Gingerbread 25 97 5 15 5 76 

Linzer cake 120 501 10 55 30 38 

Macaroons 50 218 10 25 15 32 

Almond cake from yeast dough 100 384 10 45 20 65 

Marble cake from batter 70 249 5 30 15 45 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


20 g 


30 g 


25 g 

F F E G G H 

40 g 

F E E E E E G G G G G H 

40 g 

F E E E E G G G G H 

15 g 

F F F F E E E E E G G H 

20 g 


20 g 

F F F E E E E E G H 

20 g 

F F F E E E E E E G G G H 

75 g 

F F F F E E E E E E G G G G G G H 

20 g 

F F F E E G G H 

45 g 


35 g 


25 g 


20 g 


25 g 

F F E G G H 

25 g 


20 g 


35 g 


30 g 

F E E E E E E G G H 

30 g 

F E E E E E G G G G H 

35 g 

F E E E E E E G G G G G H 

10 g 

F F F F F E E E E E G G G H 

CB A 





confectionary 


serving 


Marzipan cake 120 421 10 35 30 70 

Apple and poppy seed cake from shortcrust 120 346 10 40 20 64 

Poppy seed roll from dough 100 358 10 40 20 45 

Muffin with chocolate 60 175 5 25 10 50 

Muffins with blueberries 60 169 5 25 10 59 

Nut cake 50 229 5 20 15 45 

Nut cream cake 120 427 10 30 35 65 

Gingerbread biscuits 25 96 5 20 5 15 

Cookies from shortcrust 50 246 5 30 15 57 

Quark-apple cake 120 202 10 30 10 40 

Cream cake 50 151 5 15 10 40 

Rhubarb cake with meringue 120 218 5 25 15 40 

Raisin cake from batter 70 241 5 35 10 65 

Red wine cake from batter 70 255 5 30 15 74 

Sacher cake 120 462 10 55 25 38 

Pretzel sticks 30 106 5 25 0 0 

Chocolate cake from batter 70 237 5 25 15 38 

Chocolate-nuts cake from batter 100 393 10 35 25 38 

Chocolate cake with cream topping from c.. 100 308 5 50 10 38 

Black Forest cake 120 333 5 40 20 38 

Chelsea bun with crumbles 75 257 10 40 10 4 

Tiramisu 125 390 10 50 20 12 

Waffles 50 279 5 25 25 75 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


45 g 


CB A 





confectionary 


serving 


Damson plum cake from shortcrust 100 212 5 30 10 53 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Fruit and fruit products 


serving 


785 g 

F F F F F F E E E E E E G G Acerola 120 19 0 5 0 20 

170 g 

F F F F F F E E E G G G Pineapple 125 70 5 20 0 45 

105 g 

F F F F F E E E E E E G G G Pineapple canned 125 108 0 30 0 65 

150 g 

F F F F F E E G G G Apple 125 76 0 20 0 35 

110 g 

F F F F F E E E E E E G G G Applesauce canned 250 203 5 50 0 38 

245 g 

F F F F F F E E G Apricot 50 22 0 5 0 57 

115 g 

F F F F F E E E E E E G G G Apricot canned 125 99 5 25 0 65 

45 g 

F F E E E E E E G G G G Avocado 225 293 5 10 30 10 

105 g 

F F F F F E E G G G Banana 100 90 5 20 0 51 

600 g 

F F F F F F E E E E E E G G G G G G Tree gooseberry (starfruit) 125 34 5 5 5 15 

380 g 

F F F F F F E E E E E E G G Soft fruit 125 40 5 10 5 40 

170 g 

F F F F F F E G G G Pear 140 73 5 20 0 40 

135 g 

F F F F F E E E E E E G G G Pear canned 125 83 0 20 0 55 

335 g 

F F F F F F E E E E E E G G G G Blackberry 125 45 5 10 5 25 

90 g 

F F F F E E E E E G G G Breadfruit 125 130 5 30 0 65 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 






serving 


200 g 

F F F F F F E E E E E E G Cashew apple 125 68 5 15 5 22 

235 g 

F F F F F F E E E G Clementine 40 18 0 5 0 0 

35 g 

F E E E E E E G G G Date 125 350 5 85 5 42 

75 g 

F F F F E E E E E E G Durian 125 180 5 40 5 44 

380 g 

F F F F F F E E E E E E G G Strawberry 250 80 5 15 5 30 

250 g 

F F F F F F E G G G G Ground Cherry (Physalis) 125 64 5 15 5 22 

165 g 

F F F F F F E E E G Fig 20 13 0 5 0 35 

130 g 

F F F F F E E E E E G G Pomegranate 125 94 5 20 5 35 

285 g 

F F F F F F E E G Grapefruit 250 110 5 20 0 53 

360 g 

F F F F F F E E E E E E G G G Guava 125 43 5 10 5 24 

195 g 

F F F F F F E E E E G Guava small 125 69 5 15 5 78 

130 g 

F F F F F E E E E E E G G Rosehip 125 119 5 20 5 1 

350 g 

F F F F F F E E E E E G G G Blueberry 125 46 5 10 5 28 

435 g 

F F F F F F E E E E E E G G G G Raspberry 125 43 5 10 0 25 

300 g 

F F F F F F E E E E E G G G G G G Elderberry 125 69 5 10 5 4 

440 g 

F F F F F F E E E E E G G G G Currant red 125 41 5 10 0 25 

345 g 

F F F F F F E E E E E E G G G Currant black 125 50 5 10 0 15 

315 g 

F F F F F F E E E G Currant white 125 51 5 10 0 35 

135 g 

F F F F F E E E E E G G G Japanese persimmon 125 89 5 20 0 1.3 

295 g 

F F F F F F E E E G Prickly pear 125 46 5 10 5 0 

160 g 

F F F F F F E E E G G G Cape gooseberry 125 95 5 20 5 15 

170 g 

F F F F F F E E E G G G Cherry canned 125 68 5 20 0 20 

215 g 

F F F F F F E E E E E E G Cherry sour 120 62 5 15 5 45 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 






serving 


160 g 

F F F F F F E G G Cherry sweet 120 72 5 20 0 22 

230 g 

F F F F F F E E E E G G Kiwi 45 24 0 5 0 52 

15 g 

F F F F E G G G G Coconut 50 181 5 5 20 0 

145 g 

F F F F F E E E E G G Kumquat 125 85 5 20 0 0 

225 g 

F F F F F F E E E E G G Lime 125 59 5 5 5 26.6 

125 g 

F F F F F E E G G G Litchi 125 94 5 25 0 50 

95 g 

F F F F E E E E E E G G G Litchi canned 125 120 5 30 0 38 

170 g 

F F F F F F E E E G G Mamey apple 125 71 5 15 0 3 

210 g 

F F F F F F E E G Mandarins 40 20 0 5 0 19 

110 g 

F F F F F E E E E E E G G G Mandarins canned 125 104 0 25 0 47 

170 g 

F F F F F F E E E E G G Mango 125 74 5 20 5 50 

135 g 

F F F F F E E E E E G G Mangosteen 125 93 5 20 5 1 

260 g 

F F F F F F E E G Mulberry 125 55 5 10 0 25 

150 g 

F F F F F E E E E G G G Mirabelle 125 80 5 20 0 3 

200 g 

F F F F F F E E E G G Medlar 25 12 0 5 0 0 

170 g 

F F F F F F E E E G G G Nectarine 115 64 5 15 0 35 

255 g 

F F F F F F E E E E E G Orange 150 65 5 15 0 42 

225 g 

F F F F F F E G G Pampelmuse 125 58 5 15 0 53 

295 g 

F F F F F F E G G Papaya 125 40 5 10 0 55 

220 g 

F F F F F F E E E E E G G G G Passion fruit 125 80 5 15 5 24 

235 g 

F F F F F F E G G Peach 115 47 5 10 0 28 

210 g 

F F F F F F E E G G G Plums 125 56 5 15 0 0 

340 g 

F F F F F F E G Cranberry 125 44 0 10 5 2 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 






serving 


290 g 

F F F F F F E G Quince 150 59 5 15 5 35 

any amount 

F F F F F F E E E E G G G G G Rhubarb 150 20 5 5 0 13 

35 g 

F E E E E E E G G G Raisins 25 76 5 20 0 28 

210 g 

F F F F F F E G G G Round plum 125 56 5 15 0 33 

75 g 

F F F F E E E E E E G G G G Sea buckthorn berry 125 108 5 5 10 0 

300 g 

F F F F F F E E E E G Gooseberry 125 46 5 10 0 25 

600 g 

F F F F F F E E E E E E G G G G G G Starfruit 100 27 5 5 5 0 

335 g 

F F F F F F E E E E E E G G G G Wild blackberry 125 45 5 10 5 51 

380 g 

F F F F F F E E E E E E G G Wild strawberry 125 40 5 10 5 59 

435 g 

F F F F F F E E E E E E G G G G Wild raspberry 125 43 5 10 0 59 

255 g 

F F F F F F E G G Watermelon 125 48 5 10 0 72 

140 g 

F F F F F E E E E G G Grape red 125 88 5 20 0 45 

140 g 

F F F F F E E E G G Grape white 125 88 5 20 0 15 

370 g 

F F F F F F E E E E E E G Winter melon 125 35 5 10 0 72 

455 g 

F F F F F F E E E E G G G Lemon 125 45 5 5 5 0 

170 g 

F F F F F F E E E G G G Muskmelon 125 69 5 20 0 68 

240 g 

F F F F F F E E G G Plum 35 15 0 5 0 29 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Vegetables and vegetable 

products 


serving 


155 g 

F F F F F F E E E G G Algae 5 2 0 0 0 1 

380 g 

F F F F F F E E E E E E G G G G Artichokes 150 33 5 5 0 20 

730 g 

F F F F F F E E E E E E G G G G G Aubergine 250 43 5 10 0 20 

785 g 

F F F F F F E E E E E E G G G G G Wild garlic 100 19 5 5 0 16 

any amount 

F F F F F F E E E E E E G G G G G Kale 150 20 5 5 0 0 

370 g 

F F F F F F E E E E E E G G G G Cauliflower 150 35 5 5 0 15 

45 g 

F F E E E E E E G G G G Bean white 60 158 15 25 5 35 

130 g 

F F F F F E E E E E E G G G G Beans thick 150 126 15 20 5 46 

380 g 

F F F F F F E E E E E E G G G G Beans green 150 50 5 10 0 54 

125 g 

F F F F F E E E E E E G G G Nettle 150 63 15 5 5 0 

240 g 

F F F F F F E E E E E E G Broccoli 150 42 10 5 0 0 

380 g 

F F F F F F E E E E E E G G G G Bush beans green 150 50 5 10 0 54 

740 g 

F F F F F F E E E E G G G G G Chicory 50 9 5 5 0 15 

105 g 

F F F F E E E E E E G G G G China beans 150 170 15 30 5 0 

any amount 

F F F F F F E E E E E E G G G G G Chinese cabbage 150 20 5 5 0 0 

any amount 

F F F F F F E E E E G G G G G G Iceberg lettuce 50 7 5 5 0 0 

515 g 

F F F F F F E E E E E E G G Endives 50 8 5 5 0 15 

140 g 

F F F F F E E E E E E G G G G Pea green 150 123 10 20 5 35 

255 g 

F F F F F F E E E E G G G G G Pea green canned 150 57 5 10 5 45 

490 g 

F F F F F F E E E E E E G Lamb's lettuce 50 8 5 0 0 47 

645 g 

F F F F F F E E E E E E G G G G Fennel bulb 150 29 5 5 0 0.3 

350 g 

F F F F F F E E E E E E G G G G G G Vegetable mix Chinese art 150 56 5 10 5 42 

275 g 

F F F F F F E E E E E E G G G G G Vegetable mix Mexican art 150 77 5 15 5 32 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





products 


serving 


435 g 

F F F F F F E E E E E E G G Sweet pepper yellow 150 45 5 10 0 35 

790 g 

F F F F F F E E E E E E G G G G G Sweet pepper green 150 29 5 5 0 20 

360 g 

F F F F F F E E E E E E G G G Sweet pepper red 150 56 5 10 5 30 

210 g 

F F F F F F E E E E E E G G Kale 150 56 10 5 5 7 

any amount 

F F F F F F E E E G G G G G Cucumber 150 18 5 5 0 15 

380 g 

F F F F F F E E E E E E G G G G Legume vegetables 150 50 5 10 0 18 

425 g 

F F F F F F E G G G G G Capers 100 23 5 5 0 0 

340 g 

F F F F F F E E G Carrot 150 50 5 10 0 30 

45 g 

F F E E E E E E G G G G Kidney beans 60 151 15 25 5 23 

85 g 

F F F F E G Garlic 5 3 0 5 0 16 

585 g 

F F F F F F E E E E E E G G G G G G Celeriac 150 29 5 5 0 85 

465 g 

F F F F F F E E E E E E G G G G Kohlrabi 150 38 5 10 0 0 

405 g 

F F F F F F E E E E E E G Turnip 150 45 5 10 0 72 

760 g 

F F F F F F E E E E G G G G Lettuce 50 6 5 5 0 15 

505 g 

F F F F F F E E E E E E G Pumpkin Butternut 150 38 5 10 0 0 

505 g 

F F F F F F E E E E E E G Pumpkin Hokkaido 150 38 5 10 0 0 

275 g 

F F F F F F E E G Spring onion 30 13 0 5 0 3 

195 g 

F F F F F F E E E E E E G Lima bean 150 98 5 20 0 46 

695 g 

F F F F F F E E E E E E G G G G G G Lollo Rosso 100 20 5 5 0 0 

290 g 

F F F F F F E E E E E E G G G G Dandelion 150 44 5 5 5 0 

425 g 

F F F F F F E E E E E E G Chard 150 24 5 5 0 32 

200 g 

F F F F F F E E E E E E G Horseradish 150 96 5 20 0 0 

375 g 

F F F F F F E E G G Mixed pickles 200 72 5 15 5 75 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





products 


serving 


430 g 

F F F F F F E E E E E E G G G G Okra 150 30 5 5 0 0 

50 g 

F F F E E E G G G G Olive green 20 26 0 5 5 30 

20 g 

F F F E E E G G G G Olive black 20 69 0 5 10 0 

365 g 

F F F F F F E E E E E G G G G Palm heart 150 54 5 10 0 32 

790 g 

F F F F F F E E E E E E G G G G G Peppers 150 29 5 5 0 0 

195 g 

F F F F F F E E E E E E G Parsnips 150 89 5 20 5 52 

140 g 

F F F F F E G G Pearl onion 15 11 0 5 0 3 

610 g 

F F F F F F E E E E E E G Purslane 150 18 5 5 5 2 

130 g 

F F F F F E E E E E E G G G G Scarlet runner bean 150 126 15 20 5 15 

755 g 

F F F F F F E E E G G G G G Radicchio 50 7 5 5 0 0 

any amount 

F F F F F F E E E E E G G G G G Radishes 100 15 5 5 0 15 

any amount 

F F F F F F E E E E E E G G G G G Radish 150 24 5 5 0 15 

370 g 

F F F F F F E E E E E E G G G G Romanesco 150 35 5 5 0 46 

565 g 

F F F F F F E E E E E G G G G Romano salad 50 8 5 5 0 15 

205 g 

F F F F F F E E E E E E G Brussels sprouts 150 54 10 5 5 15 

605 g 

F F F F F F E E E E E E G G G G G Red cabbage 150 35 5 5 0 15 

275 g 

F F F F F F E E E E E E G Beet red 150 63 5 15 0 91 

495 g 

F F F F F F E E E E E G G Beet white 150 39 5 10 0 30 

350 g 

F F F F F F E E E E E E G G G G Rocket 100 27 5 5 5 32 

285 g 

F F F F F F E E E E E E G G Sorrel 150 33 5 5 5 0 

595 g 

F F F F F F E E E E E E G G Pickled cabbage 150 26 5 5 0 25 

605 g 

F F F F F F E G G G G G Shallot 30 7 0 5 0 8 

695 g 

F F F F F F E E E E E G G G G G G Leaf lettuce 50 10 5 5 0 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





products 


serving 


650 g 

F F F F F F E E E E E E G G G G G G Black salsify 150 29 5 5 5 0 

470 g 

F F F F F F E G G Pearl onions 30 8 0 5 0 3 

80 g 

F F F F E E E E E E G G G Soybeans 150 216 20 20 10 18 

700 g 

F F F F F F E E E E E E G G G Asparagus canned 150 18 5 5 0 15 

460 g 

F F F F F F E E E E E E G G G G Asparagus white 150 27 5 5 0 15 

325 g 

F F F F F F E E E E E E G G G Spinach 150 29 5 5 0 15 

430 g 

F F F F F F E E E E E E G G G G G Pointed cabbage 150 35 5 5 0 15 

380 g 

F F F F F F E E E E E E G G G G Runner beans green 150 50 5 10 0 30 

755 g 

F F F F F F E E E G G G G G G Stalk celery 150 26 5 5 0 15 

130 g 

F F F F F E E E E E E G G G G G G Bush beans 150 132 15 20 5 30 

45 g 

F F E E E E E E G G G G Pigeon peas 60 172 15 30 5 22 

555 g 

F F F F F F E E E E E E G G G G Soup vegetables 150 38 5 10 0 3 

any amount 

F F F F F F E E E E G G G G G Tomatoes 80 14 5 5 0 15 

785 g 

F F F F F F E G G G G G G Tomatoes canned 80 14 5 5 0 31 

420 g 

F F F F F F E E E E E E G G G Wax beans 150 48 5 10 0 20 

any amount 

F F F F F F E E E E E E G G Wax gourd 150 21 5 5 0 0 

100 g 

F F F F E E E E E E G Wasabi raw 150 185 10 35 5 8 

135 g 

F F F F F E E E E E E G G G G G Vine leaves 100 114 10 20 5 2 

550 g 

F F F F F F E E E E E E G G G G White cabbage 150 38 5 10 0 20 

325 g 

F F F F F F E E E E E E G G G G Savoy cabbage 150 41 5 5 0 0 

315 g 

F F F F F F E E E E E E G G G G G Parsley root 150 59 5 10 5 5 

445 g 

F F F F F F E E E G G G G Zucchini 150 32 5 5 0 15 

230 g 

F F F F F F E E E E E E G G G G Sugar peas 150 89 10 15 0 65 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





products 


serving 


150 g 

F F F F F E E E E E E G G G Sweetcorn 150 134 5 25 5 0 

470 g 

F F F F F F E G G Onion 80 22 5 5 0 3 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Potatoes and potato 

products, starchy plant 

parts, mushrooms 


serving 


180 g 

F F F F F F E E E E E E G Oyster mushroom 100 23 5 5 0 0 

70 g 

F F F F E E E E G G Batata (sweet potato) 150 167 5 40 5 8 

135 g 

F F F F F E E E E E E G G G Birch mushroom 200 50 10 0 5 0 

245 g 

F F F F F F E E E E E E G G G Slippery Jack 200 30 5 5 5 67 

150 g 

F F F F F E E E E E E G G G G Champignon 100 21 5 5 0 0 

185 g 

F F F F F F E E G G G Champignon canned 100 19 5 0 5 0 

220 g 

F F F F F F E E E E E E G G G Red pine mushroom 200 36 10 0 5 0 

Glyc. Index 

50 g 

F F F E G G H 

Gnocchi 125 203 5 45 5 70 

195 g 

F F F F F F E E E E E E G G G Armillaria 200 38 10 0 5 61 

45 g 

F F E E E E E E G Chinese artichoke 200 362 10 75 5 3.1 

15 g 

F F F F E G G G H 

Potato chips 25 132 0 5 10 77 

105 g 

F F F F E E E E E E G G Potatoes peeled 200 146 5 35 0 70 

105 g 

F F F F E E E E E E G G Potatoes unpeeled 240 175 5 40 0 65 

60 g 


Potatoes frozen 200 290 5 35 15 76

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Potatoes and potato 

products, starchy plant 

parts, mushrooms 


serving 


20 g 

F F F E G G G Potato starch flour 20 68 0 20 0 32 

100 g 

F F F F E E E E E E G Lotus root 150 119 5 25 0 6 

50 g 

F F F E E E E E E G G G Manioc 200 274 5 65 0 20 

250 g 

F F F F F F E E E E E E G G G Morel 200 30 5 5 5 0 

85 g 

F F F F E E E E E E G Arrowroot 200 208 15 40 5 6 

260 g 

F F F F F F E E E E E E G G G Chanterelle 200 30 5 0 5 0 

285 g 

F F F F F F E E E E E E G G G Boletes 200 34 5 5 5 0 

45 g 

F F E E E E E E G Sago palm 200 362 10 75 5 5 

130 g 

F F F F F E E E E E E G G G Shiitake mushroom 200 84 5 25 0 0 

115 g 

F F F F F E E E E E E G G G G Porcini 200 54 15 5 5 0 

70 g 

F F F F E E E E E E G G G Taro 150 153 5 35 0 11 

255 g 

F F F F F F E E E E E E G G G G G G Jerusalem artichoke 200 62 5 10 5 7 

75 g 

F F F F E E E E E E G G Truffle 200 118 20 15 5 23 

125 g 

F F F F F E E E E E E G G G G Wild mushroom mix canned 200 118 5 15 10 20 

195 g 

F F F F F F E E E E E G Yam bean 200 82 5 20 0 32 

70 g 

F F F F E E E E E E G G Yam 200 202 5 45 0 12 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Spices, seasonings, 

additives 


serving 


10 g 

F F F F F E E G Agar-Agar 5 3 0 0 0 12 

20 g 

F F F E G G G Agave syrup 100 270 5 65 0 20 

any amount 

F F F F F F E E E E E E G Anise 5 0 0 0 0 0 

410 g 

F F F F F F E G G Apple vinegar 15 3 0 0 0 5 

50 g 

F F F E E E E E E G G G Balsamic vinegar 100 99 0 25 0 5 

Glyc. Index 

35 g 

F E E G G G H 

Barbecue sauce 45 54 5 5 5 19 

any amount 

F F F F F F E E E E E E G Basil 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Cayenne pepper 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Chili red 5 0 0 0 0 5 

35 g 

F E E E G G G Chutney apple 20 29 0 10 0 5 

35 g 

F E E E G G G Chutney mango 20 28 0 10 0 5 

45 g 

F F E E G G G Chutney tomato 20 21 0 5 0 5 

any amount 

F F F F F F E E E E E E G H 

25 g 

F F E E G G G G H 

Curry powder 5 0 0 0 0 1 

Curry sauce 60 91 5 5 10 0 

any amount 

F F F F F F E E E E E E G Dill 5 0 0 0 0 5 

5 g 

F F F F F F E E G G G G Dressing cocktail 20 116 0 5 15 40 

10 g 

F F F F F E E E G G G G Dressing vinegar-herb 45 134 0 5 15 0 

10 g 

F F F F F E E E G G G G Dressing French 60 222 5 5 25 0 

15 g 

F F F F E G G G G Dressing Italian 60 146 5 5 15 0 

5 g 

F F F F F F E E E E E E G G G G G Dressing mayonnaise 50 360 5 0 40 1 

any amount 

F F F F F F E E E E E E G Tarragon 5 0 0 0 0 5 

5 g 

F F F F F F E G G G G Gelatin 5 3 5 0 0 12 

30 g 

F E E E G G G H 

Vegetable stock granulated 100 176 20 15 10 0

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


25 g 

F F E E E G H 

25 g 

F F E E G G G H 

CB A 





additives 


serving 


Hoisin sauce 20 35 5 10 5 4 

Chicken stock granulated 5 7 5 5 0 15 

Glyc. Index 

any amount 

F F F F F F E E E E E E G Ginger 5 0 0 0 0 0 

any amount 

F F F F F F E E E E E E G Cardamom 5 0 0 0 0 5 

45 g 

F F E E E G G Ketchup 20 22 0 5 0 80 

any amount 

F F F F F F E E E E E E G Coriander 5 0 0 0 0 5 

410 g 

F F F F F F E G G Herb vinegar 15 3 0 0 0 5 

any amount 

F F F F F F E E E E E E G Cumin 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Caraway 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Turmeric 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Bay leaf 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Mace 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Marjoram 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Balm 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Nutmeg 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Cloves 5 0 0 0 0 5 

410 g 

F F F F F F E G G Fruit vinegar 15 3 0 0 0 5 

any amount 

F F F F F F E E E E E E G Oregano 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Paprika sweet 5 0 0 0 0 10 

95 g 

F F F F E G G G G G G Pectins 5 1 0 0 0 12 

any amount 

F F F F F F E E E E E E G Parsley 5 0 0 0 0 0 

any amount 

F F F F F F E E E E E E G Pepper green 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Pepper black 5 0 0 0 0 5

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





additives 


serving 


any amount 

F F F F F F E E E E E E G Pepper white 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Allspice 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Rosemary 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Saffron 5 0 0 0 0 5 

any amount 

F F F F F F E E E E E E G Sage 5 0 0 0 0 5 

Glyc. Index 

50 g 

F F F E G G G G G H 

Sambal Oelek 20 28 5 5 5 5 

any amount 

F F F F F F E E E E E E G Chives 5 0 0 0 0 5 

70 g 

F F F F E G Mustard hot 5 4 0 0 0 35 

70 g 

F F F F E G G G Mustard sweet 5 4 0 0 0 55 

40 g 

F E E G Soy sauce 15 17 5 5 5 4 

165 g 

F F F F F F E G G G Tabasco 5 1 0 0 0 0 

any amount 

F F F F F F E E E E E E G Thyme 5 0 0 0 0 5 

180 g 

F F F F F F E G G G G G Tomato paste 10 4 0 5 0 45 

any amount 

F F F F F F E E E E E E G Vanilla pod 5 0 0 0 0 5 

20 g 

F F F E E E E E E G G G G G Juniper berry 5 4 0 0 0 15 

435 g 

F F F F F F E G G Wine vinegar 15 3 0 0 0 15 

any amount 

F F F F F F E E E E E E G Cinnamon 5 0 0 0 0 5

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Legumes (mellow), nuts, 

oil and other seeds 


serving 


165 g 

F F F F F F E E E E E E G Bamboo shoots 150 27 5 5 0 20 

120 g 

F F F F F E E E E G G G G Bean sprouts 15 5 0 5 0 15 

10 g 

F F F F F E E E E E E G G G Cashew 60 355 15 15 30 25 

10 g 

F F F F F E E E E G Chia seeds 30 137 5 15 10 1 

30 g 

F F E E E E E G Sweet chestnut 60 118 5 25 5 30 

80 g 

F F F F E E E E G G Peas germinated 15 4 5 0 0 0 

10 g 

F F F F F E E E E E E G G G G Peanut 100 576 30 10 50 0 

85 g 

F F F F E E G Grain sprouts 15 8 0 5 0 35 

5 g 

F F F F F F E E E E E E G G G G Hazelnut 60 390 10 5 40 0 

25 g 

F F E E E E E E G G G G G Chickpeas 60 161 15 25 5 26 

80 g 

F F F F E E E E G G Chickpeas germinated 15 4 5 0 0 30 

10 g 

F F F F F E E E G G G Pumpkin seed 20 113 10 5 10 53 

10 g 

F F F F F E E E E G G G Flaxseeds 20 89 5 5 10 0 

20 g 

F F F E E E E E E G G G G Lima beans 60 167 15 30 5 32 

20 g 

F F F E E E E E E G G G G Lentils 60 185 15 30 5 30 

90 g 

F F F F E E E E G G Lentils germinated 15 4 5 0 0 29 

15 g 

F F F F E E E E E E G G G G G G Lupine seeds 100 371 40 40 10 24 

105 g 

F F F F F E G Alfalfa sprout 15 4 0 0 0 0 

5 g 

F F F F F F E E E E E E G G G G Macadamia nut 60 418 5 5 45 39 

10 g 

F F F F F F E E E E E E G G G G Almond 60 353 15 5 35 35 

10 g 

F F F F F E E E E E E G G G G Poppy 20 97 5 5 10 0 

20 g 

F F F E E E E E E G G G G Mung beans 60 164 15 25 5 25 

5 g 

F F F F F F E E E E E E G G G G Brazil nut 60 412 10 5 45 10 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Legumes (mellow), nuts, 

oil and other seeds 


serving 


5 g 

F F F F F F E E E E E E G G G G Pecan nut 60 419 10 5 45 0 

10 g 

F F F F F F E E E E G G G G Pine nut 20 115 5 5 10 0 

10 g 

F F F F F F E E E E E E G G G G Pistachio 60 352 15 10 35 18 

10 g 

F F F F F F E E E E E E G G G G Sesame 20 114 5 5 10 0 

35 g 

F E E E G G G Soy bran 10 11 5 5 0 7 

65 g 

F F F F E E E E E G G G Soy sprouts 15 6 5 5 0 15 

15 g 

F F F F F E E E E E E G Sunflower seed 20 96 5 10 5 20 

5 g 

F F F F F F E E G G G G Walnut 40 286 10 5 30 0 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Mostly animal menu 

components 


serving 


195 g 

F F F F F F E E E E E E G G G G G G White bean soup with meat 450 275 25 30 10 64 

Glyc. Index 

60 g 

F F F F E G G G G G H 

Chicken burger 150 378 15 50 15 15 

95 g 

F F F F E E E E G Chilli con carne 250 258 20 15 15 34 

45 g 


45 g 


50 g 

F F F E G G H 

70 g 


Chicken cordon bleu 150 300 35 15 15 70 

Pork cordon bleu 150 329 35 15 15 4.4 

Curried sausage with fries 100 184 5 15 15 70 

Debreziner bean goulash 350 420 25 20 30 79 

50 g 

F F F E E G G G Roasted duck with oranges and sauce 300 507 35 10 35 68

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


45 g 

F F E E E E G G G H 

CB A 





components 


serving 


Fish and chips 350 931 25 105 50 32 

Glyc. Index 

90 g 

F F F F E E E E E E G Fish roll with tomato sauce 350 301 40 15 15 35 

40 g 

F E E E E G H 

35 g 

F E E G H 

35 g 


Fish sticks 150 380 20 25 25 33 

Meat pie 350 945 40 60 65 1.4 

Roast goose with gravy 300 672 50 10 55 0 

95 g 

F F F F E E E E G G G Poultry cream soup 350 340 30 5 25 19 

45 g 


Poultry croquette 200 378 20 15 30 0 

45 g 

F F E G G G Chicken salad with pineapple and mushrooms 100 194 20 5 15 0 

110 g 

F F F F F E E E E E E G G H 

85 g 

F F F F E E G G G H 

Kale stew with cooked sausage 450 365 20 20 25 42 

Goulash soup canned 150 164 20 5 10 0 

70 g 

F F F F E E E E E E G G G Herring cooked in tomato sauce 80 98 10 5 10 35 

70 g 

F F F F E E G G G Venison stew with red wine 350 508 50 10 30 20 

60 g 

F F F F E G G G G G H 

55 g 


60 g 

F F F F E E E E E G G G H 

50 g 

F F F E E G G G H 

85 g 


Hot Dog 115 267 15 30 15 61 

Chicken fricassee with mushrooms 450 693 45 15 55 25 

Sliced veal with curry-garlic sauce 250 433 35 10 30 10 

Filled veal roll, with sauce 200 302 40 5 15 10 

Veal shoulder braised in cream sauce 200 164 25 5 10 2.9 

115 g 

F F F F F E G Carrot stew with pork belly 450 365 20 20 25 30 

25 g 


Cheese souffle 140 424 20 5 40 86 

120 g 

F F F F F E E E E E E G Stuffed cabbage with meat filling 300 258 20 15 15 55 

50 g 

F F F E E E G G H 

55 g 


55 g 


Königsberger meatballs 200 388 35 15 25 0 

Herbal pâté 350 588 65 5 40 0.1 

Lamb meatballs with curry in tomato sauce 200 340 20 15 25 35

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


65 g 

F F F F E E E E E E G G H 

90 g 

F F F F E E E E E E G G G G G H 

50 g 


80 g 

F F F F E E E G G G H 

85 g 


75 g 

F F F F E G G H 

100 g 

F F F F E E E E E G G G G H 

CB A 





components 


serving 


Lasagna with minced meat 475 665 30 40 45 0 

Liver dumplings 350 536 40 50 25 50 

Liver pâté 150 294 25 10 20 0 

Oxtail soup 350 350 15 15 30 0 

Paprika chicken with sauce 250 263 30 10 15 25 

Ragout fin 180 236 20 10 15 0 

Ravioli stuffed with meat in tomato sauce 200 276 15 30 15 75 

Glyc. Index 

80 g 

F F F F E E G G G Beef goulash 400 472 40 10 35 0 

100 g 

F F F F E E E E E E G Stewed beef with red wine sauce 350 382 35 10 15 0 

50 g 

F F F E E E E E E G G G Scrambled eggs 120 193 15 5 15 50 

60 g 

F F F F E E E E E E G G G Cream herring 100 129 10 5 15 50 

35 g 

F E E E E E E G G G Pork with sauce 250 583 35 10 50 0 

50 g 


50 g 


115 g 

F F F F F E E E G G G G G G H 

95 g 


Breaded pork cutlet, fried 180 454 35 35 25 4.4 

Breaded pollock fillet 180 407 35 20 25 0 

Spaghetti Bolognese 250 350 15 55 10 38 

Brawn Berliner style 250 238 25 5 15 0 

45 g 

F F E E E E E E G G G Sushi 400 1224 45 220 20 55 

25 g 

F F E E G G G H 

65 g 


Dumplings stuffed with cheese and ham 250 803 40 25 65 84 

Squid fried in beer batter 280 375 45 30 15 32 

80 g 

F F F F E E E E E E G Tomatoes stuffed with minced meat 250 330 30 15 20 60 

80 g 

F F F F E E G G H 

Wild ragout with sauce 250 270 30 10 15 0 

55 g 

F F F F E G G G Boar sour sweet 300 522 50 10 35 0 

110 g 

F F F F F E G G G H 

Game sauce 60 45 5 5 5 0

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





components 


serving 


95 g 

F F F F E E G Game soup 350 315 35 15 15 54 

Glyc. Index 

35 g 

F E G G G G H 

Sausage salad 100 202 10 5 20 25 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Mostly vegetable menu 

components 


serving 


170 g 

F F F F F F E E E E E E G G G Apple cold soup 350 161 0 40 0 52 

Glyc. Index 

30 g 


60 g 


90 g 


120 g 

F F F F F E E E E E E G H 

Apple turnover 250 768 15 75 50 3 

Baguette with mozzarella and tomatoes 200 434 20 55 20 30 

Bami Goreng 450 689 40 80 25 0 

Cauliflower casserole 300 204 10 15 15 15 

100 g 

F F F F E E E E E E G G G G Bean casserole white 450 473 35 40 20 35 

180 g 

F F F F F F E E E E E E G G Bean soup green 400 208 10 20 15 94 

85 g 

F F F F E E E E E E G G G Bouillabaisse 400 344 35 5 20 0.1 

255 g 

F F F F F F E E E E E E G Broccoli cream soup 300 96 5 10 10 15 

200 g 

F F F F F F E E E E G G G G G G H 

Bread soup 400 252 15 30 10 70 

210 g 

F F F F F F E E E E E E G G G G Buttermilk cold soup 350 196 15 35 5 79 

90 g 

F F F F E E E E E G Champignon cream soup 350 315 20 20 20 32 

25 g 

F F E E E E E G G G H 

Champignon pâté 200 514 25 20 40 15 

65 g 

F F F F E E E E E E G G Champignon stuffed 250 315 25 10 20 54

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


80 g 

F F F F E E E E E E G G G G H 

60 g 


85 g 


195 g 

F F F F F F E E G G H 

CB A 





components 


serving 


Champignon in batter 200 282 15 30 15 51 

Cornflakes with milk and sugar 150 252 10 50 5 84 

Vegetarian kebab 350 504 20 85 15 49 

Egg gruel 320 122 5 10 10 40 

Glyc. Index 

150 g 

F F F F F E E E E E E G G G Pea stew 450 297 10 30 15 66 

90 g 


Falafel in pita bread 350 364 30 45 10 86 

any amount 

F F F F F F E G G Fish stock 100 6 0 5 0 0 

70 g 


30 g 

F E E G G G H 

Tarte flambée 75 136 10 20 5 0 

Spring rolls 150 362 15 20 30 50 

245 g 

F F F F F F E E E E E E G G G G G G Spring soup clear 350 168 15 25 5 0 

260 g 

F F F F F F E E G G G G Vegetable broth 300 57 5 5 10 38 

100 g 


Vegetable burger 200 276 10 40 10 59 

140 g 

F F F F F E E E E E E G Vegetable stew 350 196 20 10 10 48 

75 g 

F F F F E E E G G G G G H 

105 g 

F F F F F E E E E E E G G G G G G H 

Yeast dumplings 330 581 20 85 20 52 

Grains patty 200 250 15 40 10 0 

70 g 

F F F F E E E E E E G G G Greek salad 120 110 5 5 10 0 

80 g 


Semolina dumplings 30 26 5 5 5 75 

280 g 

F F F F F F E E E E E E G G G G G Green beans in tomato sauce 250 113 5 15 5 40 

80 g 


100 g 


255 g 

F F F F F F E G H 

Grain burger 180 256 15 30 15 65 

Porridge 310 270 15 25 15 60 

Oatmeal pithy 330 109 5 10 10 58 

20 g 

F F F E E G G G Yeast flakes 5 16 5 5 0 35 

45 g 

F F E E E E E G G G G H 

Yeast dumplings 180 518 15 85 20 28

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


70 g 


120 g 


95 g 

F F F F E E E G H 

CB A 





components 


serving 


Yeast cake with plums 540 842 20 155 20 32 

Light sauce 110 62 5 5 5 0 

Chicken broth with noodles 330 281 20 15 20 19 

Glyc. Index 

50 g 

F F F E E G Hummus 100 166 10 15 10 5 

70 g 

F F F F E E E E E E G G G Italian salad 100 97 10 5 10 0 

135 g 

F F F F F E G G G G G Caramel sauce 60 53 5 10 5 48 

80 g 

F F F F E E E E E E G G Potato gratin without cheese 350 417 10 50 25 85 

65 g 


Potato croquettes 250 375 10 45 20 30 

120 g 

F F F F F E E E G G G G Mashed potatoes 250 240 10 40 10 57 

80 g 

F F F F E E E E E E G Potato salad with vinegar/oil dressing 250 270 5 30 15 85 

115 g 

F F F F F E E E E E G G G G Potato soup 400 356 15 40 20 63 

35 g 

F E E E E E E G G G Cheese salad 150 314 20 10 25 15 

60 g 


60 g 


Cheese sauce 60 67 5 5 5 4 

Cheese noodles 200 492 25 65 20 2.6 

115 g 

F F F F F E E E E E G G G Dumplings from boiled potatoes 200 194 10 35 5 77 

40 g 

F E E G G G G Herb cream sauce 60 94 5 5 10 0 

75 g 

F F F F E G G Herb sauce 60 58 5 5 5 0 

125 g 

F F F F F E E E G Pumpkin cream soup 350 217 10 15 15 0 

145 g 

F F F F F E E E E E E G G G G Lentil stew 450 342 20 35 15 40 

130 g 

F F F F F E E E G G G H 

75 g 


65 g 

F F F F E E E G G H 

80 g 

F F F F E E G G G G H 

Mangold steamed, in light sauce 100 58 5 5 5 70 

Swabian ravioli 250 343 30 40 10 1.2 

Horseradish sauces from lighter sauce 60 67 5 5 5 0 

Dumplings 200 278 10 50 10 0

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





components 


serving 


145 g 

F F F F F E E E G G G G G Milk cold soup 320 285 10 40 15 31 

125 g 

F F F F F E G G G G Rice pudding 250 235 10 40 10 67 

75 g 

F F F F E E E E E E G G Rice pudding with cream and cherries 200 248 5 30 15 1 

Glyc. Index 

150 g 

F F F F F E E E E G G G G G H 

105 g 

F F F F F E E E E E E G G G G G G H 

85 g 

F F F F E G G G G H 

Milk soup with flour 350 291 15 35 15 20 

Cereals with milk 3.5% 200 270 15 40 10 25 

Cereals with milk, sugar and fruit 150 207 10 35 5 30 

95 g 

F F F F E E E E E E G G G G G Nasi Goreng 550 677 45 70 30 0 

55 g 


90 g 


35 g 


75 g 

F F F F E E E G G G G G H 

55 g 

F F F F E E E E G G G H 

40 g 


35 g 


70 g 


55 g 


55 g 

F F F F E E E E G G G G G H 

110 g 

F F F F F E E E E E E G G G G H 

130 g 

F F F F F E E E E G G G H 

30 g 

F E G G G G H 

Pasta casserole with cheese 350 627 30 60 35 45 

Pasta salad with vegetables/mayonnaise 350 508 15 75 20 95 

Omelet 140 249 20 5 20 50 

Pancake 150 284 10 40 10 67 

Pepper sauce 100 118 5 10 10 0 

Mushroom ragout au gratin 250 398 25 5 35 20 

Pizza al formaggio (with cheese) 250 753 40 70 40 86 

Pizza al funghi (with mushrooms) 250 498 20 70 20 58 

Pizza napolitana 250 578 25 75 25 30 

Pizza salami 250 590 20 80 25 58 

French fries 200 234 5 35 10 75 

Cranberry sauce 60 43 0 10 0 17 

Cream sauce 60 113 5 5 15 9 

130 g 

F F F F F E E E E E E G G G Ratatouille 350 189 5 15 15 20 

105 g 

F F F F F E E E E E E G Brussels sprouts puree 250 195 10 15 15 32 

180 g 

F F F F F F E E E E E E G G G G Beetroot steamed sweet/sour 250 148 5 20 10 29.3

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


125 g 

F F F F F E G G H 

120 g 

F F F F F E E G G G G H 

CB A 





components 


serving 


Red wine sauce 60 37 0 5 5 12 

Rum sauce 60 61 5 10 5 0 

Glyc. Index 

30 g 

F E G G G G Cream dressing 60 112 5 5 15 0 

45 g 

F F E E E G G G Horseradish cream 60 85 5 5 10 0 

25 g 

F F E E G G G Processed cheese with mushrooms 30 86 5 5 10 0 

130 g 

F F F F F E G G G G Chocolate sauce 60 52 5 10 5 0 

15 g 

F F F F E E E E E G G H 

85 g 


Chocolate waffle 50 267 5 20 20 70 

Potato dumplings 125 160 10 30 5 52 

10 g 

F F F F F E E E E G G G G Seitan 100 370 75 15 5 7 

110 g 

F F F F F E E E E E E G G G H 

90 g 


60 g 


110 g 


85 g 


105 g 

F F F F F E E E E E E G H 

Braised celery, in light sauce 250 145 5 10 15 0 

Bread dumplings 290 447 20 55 20 74 

Mustard sauce 60 67 5 5 5 19 

Sauces dark 60 37 0 5 5 0 

Spaghetti with tomato sauce 250 320 15 60 5 38 

Asparagus casserole 550 418 20 30 25 15 

95 g 

F F F F E E E E E E G Asparagus cream soup 300 240 15 15 15 15 

45 g 


235 g 

F F F F F F E G G G H 

220 g 

F F F F F F E G G G G G G H 

Spinach casserole with cheese 300 393 15 5 40 0 

Soups dark, bound 350 119 15 5 10 41 

Soups light, bound 350 221 10 30 10 41 

210 g 

F F F F F F E E E E E G G G G Clear soups with vegetables. 350 175 10 20 10 53 

95 g 

F F F F E E E E G G G G G H 

Tagliatelle with tomatoes and parsley 250 320 10 50 10 55 

25 g 

F F E E G Tapioca pearls 100 0 0 90 0 62 

40 g 

F E E E E E E G G G Tempeh 20 30 5 0 5 1

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





components 


serving 


95 g 

F F F F E E E E E E G G G Tofu 100 77 10 5 5 15 

130 g 

F F F F F E E E G G G Tomato cream soup 300 156 5 10 15 38 

40 g 

F E E E E E E G G G G Tomato and mozzarella salad with olive oil 100 159 10 5 15 15 

85 g 

F F F F E G G G G Tomato sauce 100 65 5 5 10 4 

265 g 

F F F F F F E G G Tomato soup, clear 300 90 10 5 5 50 

90 g 

F F F F E G G Tzatziki 20 11 5 5 0 0 

145 g 

F F F F F E G G G G G Custard 60 52 5 10 5 0 

Glyc. Index 

90 g 


85 g 


85 g 


Wholemeal pasta with tomato sauce 250 305 15 35 15 42 

Whole grain pasta salad with vegetables 330 503 20 70 20 50 

Whole grain pizza with vegetables 230 331 20 40 15 60 

140 g 

F F F F F E E E E E E G Wax beans steamed 250 155 5 15 10 20 

75 g 


Sabayon sauce 60 118 5 20 5 3 

175 g 

F F F F F F E E E E E E G G G G G G White beans in tomato sauce 250 173 15 25 5 35 

85 g 


205 g 


White wine sauce 100 95 5 5 10 0 

Semolina porridge 320 109 5 10 10 87 

175 g 

F F F F F F E E E E E E G G Savoy cabbage with cheese sauce 100 54 5 5 5 35 

45 g 

F F E G G G G H 

80 g 


55 g 

F F F F E E E G G H 

100 g 


Zucchini cream sauce 60 72 5 5 10 0 

Plum dumplings with sugar/cinnamon 200 284 5 50 10 0 

Onion tart 215 368 15 40 20 15 

Onion sauce 60 43 5 5 5 4 

155 g 

F F F F F F E G G Onion soup, clear 300 159 10 10 10 15

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Milk, milk products and 

cheese 


serving 


25 g 

F F E E E E G G G G Blue cheese min. 50% fat 30 107 10 0 10 0 

25 g 

F F E E E E G G G G Brie 30 109 5 0 10 0 

35 g 

F E E E E E E G G G Butter cheese 30 90 10 0 10 31 

330 g 

F F F F F F E G G G G Buttermilk 150 56 5 10 5 31 

35 g 

F E E E E E E G G G G Camembert 30 85 10 0 10 0 

65 g 

F F F F E G G G Cashewmilch 100 155 5 10 15 4 

30 g 

F E E E E E E G G G G Chester 30 110 10 0 10 75 

30 g 

F E G G G G Creme fraiche 30% fat 100 277 5 10 30 0 

30 g 

F F E E E E E G G G G Danablu 30 104 10 0 10 50 

340 g 

F F F F F F E E E G G G G G Curdled milk (sour milk) 1.5% fat 150 69 5 10 5 0 

75 g 

F F F F E E G G G G Curdled milk (sour milk) 10% fat 150 177 5 10 15 0 

340 g 

F F F F F F E E E G G G G Curdled milk (sour milk) less than 1.5% .. 150 51 5 10 0 0 

150 g 

F F F F F E G Curdled milk 100 95 5 20 5 10 

30 g 

F E E E E G G G Edam 30 106 10 0 10 27 

35 g 

F E E E E E G G G G Blue cheese 30 91 10 0 10 0 

25 g 

F F E E E E E E G G G G Emmental 30 113 10 0 10 30 

35 g 

F E E G G G G Feta 30 85 5 0 10 27 

25 g 

F F E G G G G Cream cheese 30 101 5 5 10 47 

25 g 

F F E E E E E G G G G Gorgonzola 30 107 10 0 10 0 

25 g 

F F E E E E E E G G G G Gouda 30 109 10 0 10 27 

25 g 

F F E E E E E E G G G G Grill and pan cheese (Halloumi) 100 378 30 0 30 17 

215 g 

F F F F F F E E G Oat milk 100 109 0 5 5 10 

40 g 

F E E E E E E G G G Hard cheese 30 88 10 0 5 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





cheese 


serving 


35 g 

F E E E E E E G G G G Hard cheese 10% fat 30 50 15 0 0 0 

30 g 

F E E E E E E G G G G Hard cheese min. 30% fat 30 112 15 0 10 0 

25 g 

F F E E E E E E G G G G Hard cheese min. 45% fat 30 113 10 0 10 0 

25 g 

F F E E E E E G G G G Hard cheese min. 50% fat 30 119 10 0 10 0 

45 g 

F F E E G G G G Hazelnut milk 100 176 5 5 20 0 

95 g 

F F F F E E G G Cottage cheese 30 31 5 5 5 38 

335 g 

F F F F F F E E E E G G G G Yogurt 1% fat 150 56 5 10 0 35 

325 g 

F F F F F F E E E E G G G G G Yogurt 1.5% fat 150 74 5 10 5 0.4 

75 g 

F F F F E E G G G G Yogurt 10% fat 150 177 5 10 15 36 

200 g 

F F F F F F E E E G Yogurt 3.5% fat 150 104 10 10 10 36 

75 g 

F F F F E G G G G Coffee cream 10% fat 5 6 0 0 5 0 

40 g 

F E G G G G Coffee cream 20% fat 5 10 0 0 5 0 

30 g 

F E G G G G Coffee cream 30% fat 5 14 0 0 5 0 

215 g 

F F F F F F E E G Kefir 150 98 5 5 5 0 

85 g 

F F F F E E E G G Cooked cheese 30 37 5 5 5 0 

60 g 

F F F F E E E G G G G Condensed milk, sweetened 15 48 5 10 5 33 

340 g 

F F F F F F E E E G G G G G G Cow milk 1.5% fat 150 72 5 10 5 39 

210 g 

F F F F F F E E E G Cow milk 3.5% fat 150 98 5 10 5 39 

40 g 

F E G G G G Macadamia milk 100 201 5 5 25 0 

55 g 

F F F F E E E G G G G Almond milk 100 163 10 10 15 0 

20 g 

F F F E G G G G Mascarpone 30 116 5 5 15 0 

625 g 

F F F F F F E E E E G Whey 150 38 5 10 0 36 

55 g 

F F F F E E E E E G G G G Whey cheese 30 101 5 20 5 30 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





cheese 


serving 


40 g 

F E E E E E E G G G Mozzarella 150 395 30 5 35 23 

35 g 

F E E G G G G Münster 30 87 10 0 10 1 

25 g 

F F E E E E E E G G G G Parmesan 30 119 10 0 10 0 

85 g 

F F F F E E G G G G Quark 30 22 5 5 0 0 

130 g 

F F F F F E G G Rice milk 100 104 5 25 0 16 

90 g 

F F F F E E E E G G G Ricotta, low fat 100 79 15 5 5 0 

75 g 

F F F F E G G G G Cream 10% fat 15 18 0 5 5 0 

25 g 

F F E G G G G Cream 30% fat 15 45 0 0 5 0 

45 g 

F F E E E E E E G G G Brine cheese from cow milk 100 226 15 5 20 65 

45 g 

F F E E E E G G G G Sour milk quark 30 35 10 0 0 52 

40 g 

F E G G G G Sour cream (heavy sour cream) 20% fat 25 51 5 5 5 1 

25 g 

F F E G G G G Sour cream (heavy sour cream) 30% fat 25 72 5 5 10 1 

20 g 

F F F E G G G G Sour cream (heavy sour cream) 40% fat 25 93 5 5 10 1 

45 g 

F F E G G G G Sour cream 10% fat 25 47 5 5 5 0 

40 g 

F E G G G G Sour cream 20% fat 25 51 5 5 5 0.3 

125 g 

F F F F F E E E E E G Sheep milk 150 141 10 10 10 38 

35 g 

F E E G G G G Sheep cheese 30 85 5 0 10 15 

100 g 

F F F F E E G G Layered cheese 30 33 5 5 5 0 

75 g 

F F F F E G G G G Whipped cream 10% fat 25 30 5 5 5 0 

25 g 

F F E G G G G Whipped cream 30% fat 25 76 5 5 10 1 

25 g 

F F E G G G G Processed cheese 30 98 5 0 10 27 

35 g 

F E E G G G Processed cheese with spices 30 86 5 5 10 2 

460 g 

F F F F F F E G G G G G G Soy milk 100 48 5 10 5 4 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





cheese 


serving 


75 g 

F F F F E E G G G Soy cream 30 41 0 5 5 1 

30 g 

F E E E E E E G G G G Tilsit 30 106 10 0 10 2 

25 g 

F F E E E E E E G G G G Quadrangle hard cheese 30 115 10 0 10 0 

35 g 

F E E E E E G G G G Soft cheese 30 83 10 0 10 64 

190 g 

F F F F F F E G Goat milk 150 101 10 10 10 27 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Deep sea fish, fresh water 

fish, crustaceans, 

shellfishes, mollusks 


serving 


35 g 

F E E E E E E G G G G Eel 150 417 25 0 40 0 

130 g 

F F F F F E E E E E E G Oyster 100 67 10 5 5 3 

65 g 

F F F F E E E E E E G G G G Perch 150 123 30 0 5 0 

Glyc. Index 

70 g 


Perch marinated 65 80 15 5 5 0 

15 g 

F F F F E E E E E E G G G G Cod liver 150 920 10 5 100 0 

70 g 

F F F F E E E E E E G G G G Flounder 150 110 25 0 5 0 

80 g 

F F F F E E E E E E G G G G Crayfish 100 70 15 5 0 0 

60 g 

F F F F E E E E E E G G G Trout 150 155 30 0 5 0 

65 g 

F F F F E E E E E E G G G G Shrimp 100 92 20 5 5 0 

70 g 


Shrimp marinated 65 86 15 5 5 0 

50 g 

F F F E E E E E E G G G Yellowfin tuna. 150 227 35 0 10 0

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 








serving 


65 g 

F F F F E E E E E E G G G G Pike 150 123 30 0 5 20 

60 g 

F F F F E E E E E E G G G G Halibut 150 144 30 0 5 0 

45 g 

F F E E E E E E G G G G Herring 150 347 30 0 30 0 

Glyc. Index 

40 g 


Herring marinated 140 360 25 5 30 0 

75 g 

F F F F E E E E E E G G G G Lobster 100 83 20 5 5 0 

105 g 

F F F F F E E E E E E G Scallops 100 77 15 10 5 2 

65 g 

F F F F E E E E E G G G G Cod 150 117 30 0 5 0 

65 g 

F F F F E E E E E E G G G Carp 150 174 30 0 10 0 

75 g 


Carp marinated 100 153 20 5 10 0 

75 g 

F F F F E E E E G G G G Catfish 150 120 25 0 5 0 

110 g 

F F F F F E E E E E E G G Clam 100 65 15 5 5 0 

70 g 


Crab marinated 150 197 25 5 10 0 

65 g 

F F F F E E E E E E G G G G Crabs 100 91 20 5 5 0 

60 g 

F F F F E E E E E E G G G G Salmon 150 270 30 0 20 0 

50 g 


Salmon marinated 150 317 30 5 25 27 

70 g 

F F F F E E E E G G G G Crawfish 100 85 20 5 5 0 

65 g 

F F F F E E E E E E G G G Shad 150 215 30 0 15 0 

65 g 

F F F F E E E E E E G G G G Mackerel 150 272 30 0 20 0 

50 g 


Mackerel marinated 100 212 20 5 20 0 

35 g 

F E E E E E E G G G G Dutch herring 150 398 25 0 35 0 

110 g 

F F F F F E E E E E E G G Mussel 100 70 15 5 5 50 

80 g 

F F F F E E E E E E G G G G Pangasius 100 77 15 0 5 0 

75 g 

F F F F E E E E E E G G G Pickled herring canned 50 70 5 0 5 0

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 








serving 


65 g 

F F F F E E E E E E G G G Redfish 150 159 30 0 5 0 

50 g 

F F F E E E E E E G G G Bluefin tuna 150 207 35 0 10 0 

75 g 

F F F F E E E E E E G G G G Lemon sole 150 110 25 0 5 0 

60 g 

F F F F E E E E E E G G G G Anchovy 150 153 30 0 5 0 

Glyc. Index 

65 g 


Anchovy canned 65 92 15 5 5 0 

60 g 

F F F F E E E E E E G G G Sardine 150 179 30 0 10 0 

65 g 

F F F F E E E E E G G G G Haddock 150 117 30 0 5 30 

60 g 

F F F F E E E E E E G G G Shield mackerel 150 171 30 0 10 0 

65 g 

F F F F E E E E E E G G G G Tench 150 117 30 0 5 0 

70 g 

F F F F E E E E E E G G G G Plaice 150 129 30 0 5 0 

75 g 

F F F F E E E E E E G G G G Greenland halibut 150 215 20 0 15 0 

60 g 

F F F F E E G G G Swordfish 150 177 30 0 10 0 

70 g 

F F F F E E E E E E G G G Hake 150 141 30 0 5 45 

60 g 

F F F F E E E E E E G G G G Pollock 150 150 30 0 5 39 

70 g 


Pollock marinated 65 90 15 5 5 0 

80 g 

F F F F E E E E E E G G G G Monkfish 150 99 25 0 5 0 

70 g 

F F F F E E E E G G G G Sole 150 125 30 0 5 0 

45 g 

F F E E E E E E G G G G Sprat 150 321 25 0 25 0 

70 g 

F F F F E E E E E G G G G Turbot 150 125 25 0 5 0 

150 g 

F F F F F E G G G G G G H 

Surimi (crab meat imitation) 100 114 10 15 5 0 

50 g 

F F F E E E E E E G G G G Tuna 150 336 35 0 25 52 

75 g 

F F F F E E E E E E G G G G Octopus 150 123 25 5 5 0 

105 g 

F F F F F E E E E E E G Clam 100 77 15 10 5 50

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 








serving 


55 g 

F F F F E E E E E E G G G Albacore 150 264 35 0 15 0 

70 g 

F F F F E E E E E E G G G G Catfish 150 243 25 0 20 0 

60 g 

F F F F E E E E E E G G G G Sander 150 126 30 0 5 0 

Glyc. Index 

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


20 g 

F F F E E E E G G G G H 

55 g 


25 g 

F F E E E E G G G G H 

25 g 


20 g 


45 g 

F F E E E G G G H 

50 g 


35 g 


30 g 

F E E E E G G G H 

45 g 


170 g 

F F F F F F E E E G G H 

40 g 

F E E E G G G G H 

40 g 


CB A 




Sausage, embutidos 


serving 


Berliner sausages 30 98 5 0 10 2 

Beer ham sausage/ham pâté 30 52 5 5 5 0 

Bockwurst 115 312 15 0 30 0 

Bratwurst/RhinelandBratwurst 150 408 20 0 40 28 

Cervelatwurst 30 117 10 0 10 13 

Corned Beef 30 42 10 0 5 0 

Meatloaf 125 188 25 0 10 40 

Foie gras 30 75 10 5 5 0 

Foie roll 80 192 15 5 20 0 

Poultry bratwurst 100 115 25 0 5 0 

Vegetable aspic 30 11 5 5 0 0 

Stag pâté 30 68 10 0 5 0 

Jagdwurst 30 61 5 0 5 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


50 g 


20 g 

F F F E E E E E E G G G G H 

45 g 


25 g 


CB A 




Sausage, embutidos 


serving 


Veal aspic 30 33 10 0 5 80 

Veal sausage 125 401 20 0 40 38 

Kassel 30 32 10 0 5 0 

Polish Colbassa 30 92 5 0 10 2 

Glyc. Index 

50 g 

F F F E E E E E E G G G Rolled fillet of ham 200 232 40 5 10 0 

25 g 


25 g 


25 g 


55 g 


Liver sausage 30 86 5 0 10 0 

Lyon sausage 125 383 15 0 40 40 

Sausage coarse 30 88 10 0 10 28 

Smoked meat 30 39 5 0 5 0 

55 g 

F F F F E E E E G G G Beef cured meat smoked 30 41 5 0 5 0 

35 g 

F E E E E G G G H 

20 g 


30 g 

F E E E E G G G G H 

25 g 


Beef aspic 30 42 10 0 5 65 

Salami 30 113 10 5 10 0 

Ham roll 30 83 10 0 10 0 

Ham sausage 30 92 5 0 10 0 

45 g 

F F E E E G G G G Pork bacon 30 46 10 0 5 0 

25 g 

F F F E E E E G G G G Pork bacon smoked 30 96 5 0 10 50 

15 g 

F F F F E E E E E G G G G H 

25 g 


30 g 


Sausage spread 30 137 5 0 15 0 

White sausage 125 371 15 5 35 32 

Wiener sausages 70 183 10 0 20 40

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Beef, calf, pork, mutton 

and lamb meat 


serving 


20 g 

F F F E E E G G G G Mutton breast 100 376 15 0 40 0 

20 g 

F F F E E G G G G Mutton chop 100 343 15 0 35 0 

35 g 

F E E E E G G G G Veal belly 125 298 25 0 25 0 

45 g 

F F E E E E G G G G Veal breast 125 250 25 0 20 0 

45 g 

F F E E E E E G G G G Veal filet 150 153 35 0 5 0 

50 g 

F F F E E G G G Veal goulash 150 188 30 0 10 0 

50 g 

F F F E G G G G Veal mince meat 100 148 20 0 10 15 

50 g 

F F F E E G G G Veal knuckle 150 177 30 0 10 0 

50 g 

F F F E E E G G G G Veal leg 125 114 30 0 5 0 

50 g 

F F F E G G G G Veal chop 150 219 30 0 15 0 

45 g 

F F E E E E G G G G Veal nut/fricandeau 125 128 30 0 5 0 

45 g 

F F E E G G G G Veal neck 125 138 30 0 5 0 

45 g 

F F E E E E G G G G Veal ball 125 128 30 0 5 0 

45 g 

F F E E E E G G G G Veal roll 150 153 35 0 5 0 

50 g 

F F E E G G G G Veal back 150 162 35 0 5 0 

45 g 

F F E E E G G G G Veal shoulder 125 119 30 0 5 0 

50 g 

F F E E G G G G Veal steak 150 162 35 0 5 0 

50 g 

F F F E E E G G G Veal fore knuckle 150 177 30 0 10 0 

25 g 

F F E G G G G Lamb breast 100 287 20 0 25 0 

40 g 

F E E G G G G Lamb chop 100 216 20 0 20 0 

50 g 

F F F E E G G G G Lamb neck 100 190 20 0 15 0 

50 g 

F F F E E E E G G G Lamb ball 100 122 20 0 5 0 

30 g 

F E G G G G Beef belly 125 314 25 0 25 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





and lamb meat 


serving 


45 g 

F F E G G G G Beef hip 125 135 30 0 5 0 

30 g 

F E E G G G G Beef breast 125 328 25 0 30 0 

45 g 

F F E E E E G G G Beef filet 125 151 30 0 5 0 

50 g 

F F F E G G G Beef goulash 150 194 30 0 10 0 

45 g 

F F E G G G G Beef minced meat 100 207 25 0 15 15 

50 g 

F F F E G G G Beef leg 150 182 35 0 10 0 

50 g 

F F F E G G G Beef chop 150 240 30 0 15 0 

50 g 

F F F E G G G Beef neck 150 240 30 0 15 0 

50 g 

F F E E G G G Beef olives 125 156 30 0 10 0 

30 g 

F E E E G G G G Beef oxtail 150 441 35 0 35 0 

50 g 

F F F E G G G Beef roll 150 182 35 0 10 0 

45 g 

F F E G G G Beef back 125 163 30 0 10 0 

50 g 

F F F E G G G Beef escalope 125 151 30 0 5 0 

50 g 

F F F E G G G Beef shoulder 125 161 25 0 10 0 

45 g 

F F E G G G G Beef steak 150 219 35 0 10 0 

35 g 

F E E G G G G Sheep belly 125 290 25 0 25 0 

50 g 

F F F E E E G G G Sheep breast 125 204 25 0 15 0 

50 g 

F F F E E E E E G G G Sheep filet 125 141 30 0 5 0 

50 g 

F F F E E E E E G G G G Sheep goulash 150 209 30 0 10 0 

50 g 

F F F E E G G G G Sheep knuckle 125 244 25 0 20 0 

40 g 

F E E E G G G G Sheep chop 150 318 30 0 25 0 

50 g 

F F F E E E G G G G Sheep neck 125 216 25 0 15 0 

50 g 

F F E E E G G G G Sheep roll 150 293 30 0 20 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 





and lamb meat 


serving 


50 g 

F F E E G G G G Sheep escalope 150 293 30 0 20 0 

50 g 

F F F E E E E G G G G Sheep shoulder 125 174 25 0 10 0 

45 g 

F F E E E G G G G Sheep steak 150 302 30 0 25 0 

30 g 

F E E E E G G G G Pork belly 150 389 30 0 35 0 

35 g 

F E E E G G G G Pork breast 150 362 25 0 30 0 

45 g 

F F E E G G G G Pork filet 125 134 30 0 5 0 

40 g 

F E E E G G G G Pork goulash 150 326 30 0 25 0 

30 g 

F E G G G G Pork minced meat 100 276 20 0 25 1 

50 g 

F F F E G G G G Pork knuckle 175 312 40 0 20 0 

45 g 

F F E E G G G Pork leg 125 170 30 0 10 0 

45 g 

F F E E G G G Pork chop 150 200 35 0 10 0 

45 g 

F F E E E G G G G Pork loin 150 161 35 0 5 0 

45 g 

F F E G G G G Pork neck 150 294 30 0 25 0 

45 g 

F F E E G G G Pork roll 150 204 35 0 10 0 

45 g 

F F E E E G G G G Pork escalop 125 134 30 0 5 0 

40 g 

F E E E G G G G Pork shoulder 150 326 30 0 25 0 

20 g 

F F F E E E E G G G G Pork trotter 125 416 20 0 40 0 

45 g 

F F E E G G G Pork steak 150 200 35 0 10 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Wild game, poultry, game 

birds, giblets 


serving 


50 g 

F F F E E E E E E G G Deer liver 125 171 25 5 10 0 

40 g 

F E E E E E E G G G G Duck meat with skin 150 338 30 0 30 50 

50 g 

F F F E E E E E E G G G Duck meat without skin 150 179 30 0 10 45 

55 g 

F F F E E E E E E G G Duck liver 125 164 25 5 10 0 

30 g 

F E E E E E E G G G G Duck leg 150 374 25 0 35 0 

40 g 

F E E E E E G G G Pheasant 150 231 40 0 10 0 

35 g 

F E E E E E E G G G G Piglets 150 347 30 0 30 0 

60 g 

F F F F E G G G G Frog legs 75 52 15 0 0 0 

20 g 

F F F E E E E G G G G Goose meat with skin, raw 150 507 25 0 50 0 

45 g 

F F E E E E E E G G G G Goose meat without skin, raw 150 233 35 0 15 45 

35 g 

F E E E E G G G G Goose leg 150 327 25 0 30 0 

55 g 

F F F F E E E E E E G Goose liver 125 164 25 10 5 0 

45 g 

F F E E E G G G G Rabbit 150 171 35 0 5 0 

50 g 

F F F E G G G Venison 150 170 35 0 5 0 

40 g 

F E E E E G G G G Chicken breast 150 153 35 0 5 0 

40 g 

F E E E E G G G G Chicken wings 150 312 25 0 25 0 

55 g 

F F F F E E E E E E G G G Chicken gizzard 125 141 25 5 5 0 

55 g 

F F F F E E E G G G G Chicken leg 150 260 30 0 20 0 

55 g 

F F F F E E E E E E G G G Chicken heart 125 156 25 5 10 0 

45 g 

F F E E E E E E G G G Chicken liver 125 170 30 5 10 0 

55 g 

F F F F E E G G G Veal sweetbread 125 125 25 0 5 0 

60 g 

F F F F E E E E E G G G Veal hart 125 138 20 0 10 0 

65 g 

F F F F E E E E E E G G G Veal liver 125 109 20 5 5 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Wild game, poultry, game 

birds, giblets 


serving 


55 g 

F F F F E G G G Veal tongue 125 224 25 5 15 0 

70 g 

F F F F E G G G Lamb sweetbread 125 115 20 0 5 2 

50 g 

F F F E E E E E E G G G Lamb liver 125 168 25 5 10 2 

50 g 

F F F E E E G G G G Guinea-fowl 150 219 30 0 15 0 

50 g 

F F F E E G G G G Horse 150 164 35 5 5 0 

40 g 

F E E E G G G G Turkey breast 150 161 40 0 5 0 

50 g 

F F F E E E E E E G G G G Turkey wings 150 287 30 0 20 0 

50 g 

F F F E E E E E G G G Turkey leg 150 173 35 0 5 0 

30 g 

F E E E G G G Partridge 150 333 55 0 15 0 

45 g 

F F E G G G Deer 150 183 35 0 5 0 

60 g 

F F F F E E E E G G G Beef hart 125 155 25 5 10 0 

50 g 

F F F E E E E E E G Beef liver 125 165 25 10 5 0 

40 g 

F E G G G Beef tongue 125 275 20 5 20 0 

70 g 

F F F F E G G G Sheep sweetbreads 125 115 20 0 5 0 

60 g 

F F F F E E E E G G G Sheep hart 125 201 25 5 15 0 

45 g 

F F E E E E E E G G G Sheep liver 125 160 30 5 5 0 

75 g 

F F F F E G G G Snails 50 35 10 5 5 0 

60 g 

F F F F E E E E E G G G Pork hart 125 116 25 5 5 0 

45 g 

F F E E E E E E G G G Pork liver 125 163 30 5 10 2 

60 g 

F F F F E E E G G G Pork tongue 125 200 25 5 15 3 

50 g 

F F E E E E G G G G Pigeon 150 254 35 0 15 0 

50 g 

F F F E E G G G G Boar 125 201 25 0 15 0 

50 g 

F F F E G G G Goat 150 224 30 0 15 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Oils, fats, butter, lard 


serving 


10 g 

F F F F F E E E G G G G G Butter 20 148 0 0 20 15 

10 g 

F F F F F E E G G G G G Concentrated butter 10 88 0 0 10 0 

10 g 

F F F F F E E E E E E G G G G G Safflower oil 15 106 0 0 15 0 

10 g 

F F F F F E G G G G G Peanut oil 15 106 0 0 15 0 

10 g 

F F F F F E G G G G G Cocoa butter 20 177 0 0 20 15 

10 g 

F F F F F E E G G G G G Coconut fat 20 177 0 0 20 0 

10 g 

F F F F F E E E E E E G G G G G Pumpkin seed oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Linseed oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Corn oil 15 106 0 0 15 0 

10 g 

F F F F F E G G G G G Margarine 20 142 0 0 20 0 

10 g 

F F F F F E E G G G G G Mayonnaise 80% fat 25 186 0 5 25 0 

10 g 

F F F F F E E G G G G G Nutmeg butter 20 176 0 0 20 15 

10 g 

F F F F F E E E E E E G G G G G Olive oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Palm oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Rapeseed oil 15 106 0 0 15 0 

10 g 

F F F F F E G G G G G Sesame oil 15 106 0 0 15 0 

10 g 

F F F F F E G G G G G Shea butter 20 177 0 0 20 15 

10 g 

F F F F F E E G G G G G Soybean oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Sunflower oil 15 106 0 0 15 0 

10 g 

F F F F F E E E G G G G G Cream butter 20 147 0 0 20 40 

10 g 

F F F F F E E E G G G G G Walnut oil 15 106 0 0 15 0 

10 g 

F F F F F E E E E E E G G G G G Wheat germ oil 15 106 0 0 15 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Non-alcoholic beverages 

(coffee, tea, soft drinks) 


serving 


any amount 

F F F F F F E E G Bancha tea 125 0 0 0 0 0 

Glyc. Index 

255 g 


Beer non-alcoholic 330 86 5 20 0 0 

200 g 

F F F F F F E E E G G G G Cappuccino 150 57 5 10 5 47 

105 g 

F F F F F E E E E E E G G G Cola beverage 250 141 0 35 0 120 

any amount 

F F F F F F E G G Cola drink (low calorie) 200 8 0 5 0 70 

675 g 

F F F F F F E G G Iced Tea lemon 200 20 0 5 0 0 

any amount 

F F F F F F E E E G G G G Espresso 25 1 0 0 0 40 

any amount 

F F F F F F E E E G G Filter coffee 150 3 0 0 0 0 

any amount 

F F F F F F E G G G Fruit tea 125 1 0 0 0 45 

70 g 

F F F F E E E E E E G G G G Hot chocolate 100 131 5 25 5 51 

305 g 

F F F F F F E E E G G G Isotonic drink 200 38 0 10 0 45 

340 g 

F F F F F F E E E G G G Isotonic drink (low calorie) 200 38 0 10 0 45 

any amount 

F F F F F F E E G G G G Coconut water 60 6 0 5 0 41 

any amount 

F F F F F F E G G G Herbal tea 125 1 0 0 0 45 

225 g 

F F F F F F E E G G G G G Latte Macchiato 125 55 5 5 5 49 

160 g 

F F F F F F E E E E E E G G G H 

195 g 


195 g 


Lemonade-herbs 200 72 0 20 0 25 

Lemonade-lemon 200 58 0 15 0 15 

Lemonade-orange 200 58 0 15 0 45 

any amount 

F F F F F F E E G Matcha tea 125 0 0 0 0 0 

any amount 

F F F F F F E E G Mate tea 150 0 0 0 0 45 

105 g 

F F F F F E E E E E E G G G Multi fruit nectar 200 114 0 30 0 42 

175 g 

F F F F F F E E E E E G G Multi fruit juice 200 76 5 20 0 45 

115 g 

F F F F F E E E E E G G G Orange juice 100 54 0 15 0 45

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


CB A 




Non-alcoholic beverages 

(coffee, tea, soft drinks) 


serving 


any amount 

F F F F F F E G G G Mint tea 125 1 0 0 0 45 

305 g 

F F F F F F E E E G G G Juice spritzer pineapple 200 44 0 10 0 45 

185 g 

F F F F F F E E E E E E G G G Juice spritzer apple 200 66 0 15 0 45 

any amount 

F F F F F F E G G Juice spritzer grapefruit 200 10 0 5 0 45 

230 g 

F F F F F F E E E E E G G G Juice spritzer currant 200 56 0 15 0 45 

680 g 

F F F F F F E G Juice spritzer carrots 200 24 0 5 0 45 

275 g 

F F F F F F E G G Juice spritzer - orange 200 50 0 10 0 45 

105 g 

F F F F F E E E E E E G G G Juice spritzer - peach / passion fruit 200 126 5 30 0 42 

any amount 

F F F F F F E G Juice spritzer - lemon 200 6 0 5 0 15 

265 g 

F F F F F F E G G Sparkling wine nonalcoholic 100 25 0 5 0 0 

any amount 

F F F F F F E E G Sencha tea 125 0 0 0 0 0 

155 g 

F F F F F F E E E E E E G Soy drink 150 41 5 5 5 46 

any amount 

F F F F F F E E G Tea green 125 0 0 0 0 45 

any amount 

F F F F F F E E G Tea black 125 0 0 0 0 0 

any amount 

F F F F F F E E G G G Tea black with milk 125 3 0 0 0 45 

85 g 

F F F F E E E E E E G G G Turkish mocha 100 69 0 20 0 40 

any amount 

F F F F F F E G Water and mineral water 200 0 0 0 0 0 

Glyc. Index

g per item 

F 


often 

rarely 


E 


nutrition 

often 

rarely 


G 


performance 

often 

rarely 


70 g 


65 g 


60 g 


CB A 




Alcoholic beverages (beer, 

wine, spirits) 


serving 


Beer dark 330 122 5 10 0 0 

Beer light 330 129 5 10 0 25 

Beer Pils light 330 139 5 10 0 43 

Glyc. Index 

15 g 

F F F F E E E E E E G G G Brands from sugarcane 20 46 0 0 0 0 

30 g 

F E E E E E E G G Champagne 100 83 0 5 0 0 

15 g 

F F F F F E E E E E E G G G Cognac 20 47 0 0 0 0 

10 g 

F F F F F E E E E E E G G G Gin 20 52 0 0 0 0 

60 g 

F F F F E E E E E G G G Fruit wine 130 53 0 5 0 0 

40 g 

F E E E G G G Red wine light 130 88 0 5 0 0 

40 g 

F E E E E G G G Red wine medium 130 88 0 5 0 0 

30 g 

F E E E E E E G G G Red wine heavy 130 107 0 5 0 0.2 

15 g 

F F F F E E E E E E G G G Rum 20 46 0 0 0 0 

30 g 

F E E E E E E G G Sparkling wine 100 83 0 5 0 0 

25 g 

F F E E E E E E G G G Sherry 50 59 0 5 0 0 

30 g 

F E E E E E E G G G Wine rose 100 88 0 5 0 0 

35 g 

F E E E E G G G White wine medium dry 130 95 0 5 0 0 

30 g 

F F E E E E E E G G White wine sweeet 130 127 0 10 0 0 

35 g 

F E E E E E E G G G White wine dry 130 94 0 0 0 0 

15 g 

F F F F F E E E E E E G G G H 

Whiskey 20 49 0 0 0 0 

15 g 

F F F F E E E E E E G G G Vodka 20 46 0 0 0 0












BURNOUT 




FOOD LIST 




This chapter shows the science behind the test.


The science of genes and excessive weight 

So far, several genes have been identified that affect body weight and determine which 

diet will be most effective for an individual. 

We have examined each of those genes in your analysis. Our method examines specific regions 

of genes, called SNPs, for traits that determine your predisposition to becoming overweight 

and the best weight loss strategy. 

Summary of the science 

This genetic analysis is supported by unusually strong scientific evidence. The genes have already been examined in 

numerous scientific studies such as more than 7500 studies on the PPARG gene, 167 studies on the FABP2 gene, 6897 

studies on the ADRB2 gene and 493 studies on FTO. This genetic weight loss program is based on the 53 most important 

studies examining the effect of genes on weight loss and nutrition. This genetic test analysed 8 genetic variations that 

have different effects on the body and is one of the most comprehensive genetic tests of this kind worldwide. 

As there are 53 different scientific studies involved in this program, this short review focuses on the most important 

claims only: 

➤ Genetic polymorphisms cause people to react in different ways to the fat and the carbohydrates they eat. It is 

helpful to only eat amounts of fat and carbohydrates that work best with your genetic profile. 

➤ People following a weight loss program adapted to their genetic profile tend to show a 2.5 times greater 

weight loss success than people following a standard dieting program. 

➤ Genetic polymorphisms influence how the body responds to exercise for weight loss. 

➤ Genetic differences influence how the body reacts to calorie reduction for losing weight. 

The program detects the genetic programming, adjusts the calorie distribution accordingly and sets the focus on the 

strategy that yields the best results. More exercise or fewer calories? The aim of this section is to provide evidence for 

each of these statements, and to set the scientific basis of this program. 

Statement 1 

People react differently to the fat content of their diet. The adjustment of the fat content in the diet 

may have a positive impact. 

One very interesting study with 720 subjects (Robitaille et al., Clin Genet 63: 109-116, 2003) showed that only people with 

an unfavorable variant of the PPARG gene (Pro12Ala) gained weight on a high-fat diet. This genetic impact has been 

confirmed in an independent study by another research group (Memisoglu et al., Human Molecular Genetics 12: 

2923-2929, 2001). Thus, a genetic analysis can predict the body's response to a high-fat or low-fat diet. 

16 Publications 

➤ http://www.jbc.org/content/276/43/39679.long J Biol Chem. 2001 Oct 26;276(43):39679-84. Epub 2001 Aug 3. The polymorphism at codon 54 of the 

FABP2 gene increases fat absorption in human intestinal explants. Levy E, Ménard D, Delvin E, Stan S, Mitchell G, Lambert M, Ziv E, Feoli-Fonseca 

JC, Seidman E. 

➤ http://ajcn.nutrition.org/content/90/6/1483.long Am J Clin Nutr. 2009 Dec;90(6):1483-8. Epub 2009 Oct 14. The FTO gene rs9939609 obesity-risk 

allele and loss of control over eating. Tanofsky-Kraff M, Han JC, Anandalingam K, Shomaker LB, Columbo KM, Wolkoff LE, Kozlosky M, Elliott C, 

Ranzenhofer LM, Roza CA, Yanovski SZ, Yanovski JA. 

➤ http://ajcn.nutrition.org/content/90/5/1418.long Am J Clin Nutr. 2009 Nov;90(5):1418-25. Epub 2009 Sep 2. Fat and carbohydrate intake modify 

the association between genetic variation in the FTO genotype and obesity. Sonestedt E, Roos C, Gullberg B, Ericson U, Wirfält E, Orho-Melander 

M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=19901143 Arch Intern Med. 2009 Nov 9;169(20):1897-906. APOA2, dietary fat, and body mass index: 

replication of a gene-diet interaction in 3 independent populations. Corella D, Peloso G, Arnett DK, Demissie S, Cupples LA, Tucker K, Lai CQ, 


Parnell LD, Coltell O, Lee YC, Ordovas JM. 

➤ http://atvb.ahajournals.org/content/18/10/1606.long Arterioscler Thromb Vasc Biol. 1998 Oct;18(10):1606-10. Postprandial lipemic response is 

modified by the polymorphism at codon 54 of the fatty acid-binding protein 2 gene. Agren JJ, Valve R, Vidgren H, Laakso M, Uusitupa M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=17378725 Clin Chem Lab Med. 2007;45(3):316-20. Polymorphisms in the APOA1/C3/A4/A5 gene 

cluster and cholesterol responsiveness to dietary change. Hubacek JA, Bohuslavova R, Skodova Z, Pitha J, Bobkova D, Poledne R. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=12630956 Clin Genet. 2003 Feb;63(2):109-16. The PPAR-gamma P12A polymorphism modulates the 

relationship between dietary fat intake and components of the metabolic syndrome: results from the Québec Family Study. Robitaille J, Després 

JP, Pérusse L, Vohl MC. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=21179003 Int J Obes (Lond). 2011 Aug;35(8):1041-9. doi: 10.1038/ijo.2010.263. Epub 2010 Dec 21. 

Association between fat intake, physical activity and mortality depending on genetic variation in FTO. Sonestedt E, Gullberg B, Ericson U, Wirfält 

E, Hedblad B, Orho-Melander M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=20975728 Int J Obes (Lond). 2011 May;35(5):666-75. Epub 2010 Oct 26. Association between the 

APOA2 promoter polymorphism and body weight in Mediterranean and Asian populations: replication of a gene-saturated fat interaction. Corella 

D, Tai ES, Sorlí JV, Chew SK, Coltell O, Sotos-Prieto M, García-Rios A, Estruch R, Ordovas JM. 

➤ http://www.jlr.org/content/41/12/2002.long J Lipid Res. 2000 Dec;41(12):2002-8. Effects of an Ala54Thr polymorphism in the intestinal fatty acidbinding 

protein on responses to dietary fat in humans. Pratley RE, Baier L, Pan DA, Salbe AD, Storlien L, Ravussin E, Bogardus C. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=17211608 J Mol Med (Berl). 2007 Feb;85(2):119-28. Epub 2007 Jan 9. APOA5 gene variation modulates 

the effects of dietary fat intake on body mass index and obesity risk in the Framingham Heart Study. Corella D, Lai CQ, Demissie S, Cupples LA, 

Manning AK, Tucker KL, Ordovas JM. 

➤ http://jn.nutrition.org/content/139/12/2301.long J Nutr. 2009 Dec;139(12):2301-8. Epub 2009 Oct 14. Apolipoprotein A5 polymorphisms interact 

with total dietary fat intake in association with markers of metabolic syndrome in Puerto Rican older adults. Mattei J, Demissie S, Tucker KL, 

Ordovas JM. 

➤ http://jn.nutrition.org/content/141/12/2219.long J Nutr. 2011 Dec;141(12):2219-25. Epub 2011 Nov 2. A High Intake of Saturated Fatty Acids 

Strengthens the Association between the Fat Mass and Obesity-Associated Gene and BMI. Corella D, Arnett DK, Tucker KL, Kabagambe EK, Tsai M, 

Parnell LD, Lai CQ, Lee YC, Warodomwichit D, Hopkins PN, Ordovas JM. 

➤ http://jn.nutrition.org/content/141/3/380.long J Nutr. 2011 Mar;141(3):380-5. Epub 2011 Jan 5. APOA5 gene variation interacts with dietary fat 

intake to modulate obesity and circulating triglycerides in a Mediterranean population. Sánchez-Moreno C, Ordovás JM, Smith CE, Baraza JC, Lee 

YC, Garaulet M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=16311100 Metabolism. 2005 Dec;54(12):1652-8. Comparison of the acute response to meals enriched 

with cis- or trans-fatty acids on glucose and lipids in overweight individuals with differing FABP2 genotypes. Lefevre M, Lovejoy JC, Smith SR, 

Delany JP, Champagne C, Most MM, Denkins Y, de Jonge L, Rood J, Bray GA. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=14981227 Obes Res. 2004 Feb;12(2):340-5.Intestinal FABP2 A54T polymorphism: association with 

insulin resistance and obesity in women. Albala C, Santos JL, Cifuentes M, Villarroel AC, Lera L, Liberman C, Angel B, Pérez-Bravo F. 

Statement 2 

People react differently to the carbohydrate content of their diet. 

A study in the Journal of Nutrition showed that people with the Gln27Glu polymorphism in the ADRB2 gene have a 

significantly higher risk of excessive weight (OR: 2.56) if they receive more than 49% of daily calories from 

carbohydrates. 

Publications 

➤ http://www.ncbi.nlm.nih.gov/pubmed/12888635 J Nutr. 2003 Aug;133(8):2549-54. Obesity risk is associated with carbohydrate 

intake in women carrying the Gln27Glu beta2-adrenoceptor polymorphism. Martínez JA, Corbalán MS, Sánchez-Villegas A, Forga 

L, Marti A, Martínez-González MA. 

Statement 3 

You can customize the proportion of carbohydrates and fat in the diet based on your genetic 

predisposition. Fat sensitive individuals benefit from a low-fat diet, while carbohydrate sensitive people 

benefit from a low-carbohydrate diet. 

From these two genetic tendencies, we can determine if a person is sensitive to the amount of carbohydrates or the 

amount of fats in the diet. If, according to the 16 aforementioned publications, a person is less sensitive to the amount of 

fat in the diet, that person has a tendency to become overweight only when the carbohydrate calories are above 49%; as a 

consequence, a diet with higher fat and lower carbohydrate content will have a positive effect on the body weight. A 

person with the right polymorphisms is not going to gain weight when their diet will contain more fat and fewer 

carbohydrates, within the investigated parameters. 


Statement 4 

Genes influence how our body responds to physical activity. The body weight of some people reacts very 

rapidly while others hardly lose weight through exercise. 

The impact of exercise on weight loss is greatly influenced by genes. The study (Diabetes Obes Metab. 2002 

Nov;4(6):428-30.) is one of many showing that people with a particular gene variant in the ADRB2 gene have a 

significant genetic disposition to being overweight, but only if they lead an inactive life. People with this gene who 

followed significant exercise were no more likely to be overweight than others. Exercise will eliminate the increased risk 

of excessive weight from this genetic trait. An independent study for the same gene (Diabetes Care. 1997 

Dec;20(12):1887-90.) showed that people with the less favorable variant of the gene lost significantly less weight through 

exercise than people with the favorable variant, even when they exercised regularly and vigorously. As every gym 

employee knows, people have widely varying degrees of weight loss when they exercise. These genetic effects were 

confirmed by many other studies (Eur J Intern Med. 2007 Dec;18(8):587-92, Obes Res. 2004 May;12(5):807-15., Int J Obes 

Relat Metab Disord. 2003 Sep;27(9):1028-36). 

Publications 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=16741264 Obesity (Silver Spring). 2006 Apr;14(4):529-644. The human obesity 

gene map: the 2005 update. Rankinen T, Zuberi A, Chagnon YC, Weisnagel SJ, Argyropoulos G, Walts B, Pérusse L, Bouchard C. 

➤ http://ajcn.nutrition.org/content/90/5/1418.long Am J Clin Nutr. 2009 Nov;90(5):1418-25. Epub 2009 Sep 2. Fat and 

carbohydrate intake modify the association between genetic variation in the FTO genotype and obesity. Sonestedt E, Roos C, 

Gullberg B, Ericson U, Wirfält E, Orho-Melander M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=20650268 Clin Chim Acta. 2010 Nov 11;411(21-22):1716-22. Epub 2010 Jul 25. Effects 

of common FTO gene variants associated with BMI on dietary intake and physical activity in Koreans. Lee HJ, Kim IK, Kang JH, 

Ahn Y, Han BG, Lee JY, Song J. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=9405912 Diabetes Care. 1997 Dec;20(12):1887-90. Effects of Trp64Arg mutation in 

the beta 3-adrenergic receptor gene on weight loss, body fat distribution, glycemic control, and insulin resistance in obese type 

2 diabetic patients. Sakane N, Yoshida T, Umekawa T, Kogure A, Takakura Y, Kondo M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=12406043 Diabetes Obes Metab. 2002 Nov;4(6):428-30. TRP64ARG 

polymorphism of the beta 3-adrenergic receptor gene and obesity risk: effect modification by a sedentary lifestyle. Marti A, 

Corbalán MS, Martínez-Gonzalez MA, Martinez JA. 

➤ http://diabetes.diabetesjournals.org/content/51/8/2581.long Diabetes. 2002 Aug;51(8):2581-6. Association of the Pro12Ala 

polymorphism in the PPAR-gamma2 gene with 3-year incidence of type 2 diabetes and body weight change in the Finnish 

Diabetes Prevention Study. Lindi VI, Uusitupa MI, Lindström J, Louheranta A, Eriksson JG, Valle TT, Hämäläinen H, Ilanne-Parikka 

P, Keinänen-Kiukaanniemi S, Laakso M, Tuomilehto J; Finnish Diabetes Prevention Study. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=15986237 Diabetologia. 2005 Aug;48(8):1503-9. Epub 2005 Jun 29. Influence of 

Pro12Ala peroxisome proliferator-activated receptor gamma2 polymorphism on glucose response to exercise training in type 2 

diabetes. Adamo KB, Sigal RJ, Williams K, Kenny G, Prud'homme D, Tesson F. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=18054709 Eur J Intern Med. 2007 Dec;18(8):587-92. Epub 2007 Sep 10. Influence 

of the Trp64Arg polymorphism in the beta 3 adrenoreceptor gene on insulin resistance, adipocytokine response, and weight 

loss secondary to lifestyle modification in obese patients. de Luis DA, Gonzalez Sagrado M, Aller R, Izaola O, Conde R. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=15778927 Horm Metab Res. 2005 Feb;37(2):99-105. Influence of the PPARgamma2 

Pro12Ala and ACE I/D polymorphisms on insulin sensitivity and training effects in healthy offspring of type 2 diabetic 

subjects. Østergård T, Ek J, Hamid Y, Saltin B, Pedersen OB, Hansen T, Schmitz O. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=21179003 Int J Obes (Lond). 2011 Aug;35(8):1041-9. doi: 10.1038/ijo.2010.263. Epub 

2010 Dec 21. Association between fat intake, physical activity and mortality depending on genetic variation in FTO. Sonestedt E, 

Gullberg B, Ericson U, Wirfält E, Hedblad B, Orho-Melander M. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=12917707 Int J Obes Relat Metab Disord. 2003 Sep;27(9):1028-36. Difficulty in 

losing weight by behavioral intervention for women with Trp64Arg polymorphism of the beta3-adrenergic receptor gene. 

Shiwaku K, Nogi A, Anuurad E, Kitajima K, Enkhmaa B, Shimono K, Yamane Y. 

➤ http://jcem.endojournals.org/content/83/7/2441.long J Clin Endocrinol Metab. 1998 Jul;83(7):2441-4.Meta-analysis of the 

association of Trp64Arg polymorphism of beta 3-adrenergic receptor gene with body mass index. Fujisawa T, Ikegami H, 

Kawaguchi Y, Ogihara T. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=11743057 Obes Res. 2001 Dec;9(12):741-5. Association of BMI with the 

beta3-adrenergic receptor gene polymorphism in Japanese: meta-analysis. Kurokawa N, Nakai K, Kameo S, Liu ZM, Satoh H. 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=15166301 Obes Res. 2004 May;12(5):807-15. Association between body fat 

response to exercise training and multilocus ADR genotypes. Phares DA, Halverstadt AA, Shuldiner AR, Ferrell RE, Douglass LW, 

Ryan AS, Goldberg AP, Hagberg JM. 


Statement 5 

Genes influence how our body reacts to a specific weight loss program, and can increase the results up to 

2.5-fold. 

A study by (Lindi et al., Diabetes 51: 2581-2586, 2002) concluded that people who followed a 3-year program of moderate 

exercise and dieting, and had the optimal genetic profile, lost 2.5 times more weight than those with an unfavorable 

genetic profile (8.3 kg on the average in comparison to 3.4 kg on average). However, 1 year after completion of the study, 

the weight of people with the favorable genetic profile had increased significantly more than the weight of the group 

with the unfavorable profile. Thus, the favorable profile makes sports and diet more effective, but also makes the yo-yo 

effect more severe. 

Publications 

➤ http://www.ncbi.nlm.nih.gov/pubmed/?term=12145174 Diabetes. 2002 Aug;51(8):2581-6. Association of the Pro12Ala 

polymorphism in the PPAR-gamma2 gene with 3-year incidence of type 2 diabetes and body weight change in the Finnish 

Diabetes Prevention Study. Lindi VI, Uusitupa MI, Lindström J, Louheranta A, Eriksson JG, Valle TT, Hämäläinen H, Ilanne-Parikka 

P, Keinänen-Kiukaanniemi S, Laakso M, Tuomilehto J; Finnish Diabetes Prevention Study. 

Your genes do not change and the traits and variations will remain the same from your birth until the end of your life. 

Therefore, you do not need to retest your genes as you will always get the same results. Genetic analyses are technically 

very complex and there is a small chance that a genetic variant may have been missed. To prevent this, we have 

integrated several quality assurance measures in our processes which ensure the accuracy of our diagnosis. We do 

everything possible to ensure that the results of your analysis are accurate. 

However, you should be aware that there is the (unlikely) possibility that still unidentified genes have an effect on 

weight loss and were thus missed by this analysis. Therefore keep track of our new products and product improvements 

in order to stay informed about newly discovered relevant genes. 


Weight loss program 

FABP2 - Fatty acid binding protein 2, intestinal (rs1799883) 


Fatty acid-binding protein 2 (FABP2) also known as Intestinal-type fatty acid-binding protein (I-FABP) is a protein that in humans 

is encoded by the FABP2 gene. The intracellular fatty acid-binding proteins (FABPs) belong to a multigene family with nearly 

twenty identified members. FABPs are divided into at least three distinct types, namely the hepatic-, intestinal- and cardiac-type. 

They form 14-15 kDa proteins and are thought to participate in the uptake, intracellular metabolism and/or transport of longchain 

fatty acids. This gene has a polymorphism at codon 54 that identified an alanine-encoding allele and a threonine-encoding 

allele. Thr-54 protein is associated with increased fat oxidation and insulin resistance. 

RES Genotype POP Possible results 

G/G 42% No effect 

A/G 51% Increased fat sensitivity 

Increased risk for fat deposits around the organs 

X A/A 7% Increased fat sensitivity 


References 

J Biol Chem. 2001 Oct 26:276(43):39679-84. Epub 2001 Aug 3. The polymorphism at codon 54 of the FABP2 gene increases fat absorption in human 

intestinal explants. Levy E, Ménard D, Delvin E, Stan S, Mitchell G, Lambert M, Ziv E, Feoli-Fonseca JC, Seidman E. 

J Lipid Res. 2000 Dec:41(12):2002-8. Effects of an Ala54Thr polymorphism in the intestinal fatty acid-binding protein on responses to dietary fat in 

humans. Pratley RE, Baier L, Pan DA, Salbe AD, Storlien L, Ravussin E, Bogardus C. 

Arterioscler Thromb Vasc Biol. 1998 Oct:18(10):1606-10. Postprandial lipemic response is modified by the polymorphism at codon 54 of the fatty acidbinding 

protein 2 gene. Agren JJ, Valve R, Vidgren H, Laakso M, Uusitupa M. 

Obes Res. 2004 Feb:12(2):340-5.Intestinal FABP2 A54T polymorphism: association with insulin resistance and obesity in women. Albala C, Santos JL, 

Cifuentes M, Villarroel AC, Lera L, Liberman C, Angel B, Pérez-Bravo F. 

Metabolism. 2005 Dec:54(12):1652-8. Comparison of the acute response to meals enriched with cis- or trans-fatty acids on glucose and lipids in 

overweight individuals with differing FABP2 genotypes. Lefevre M, Lovejoy JC, Smith SR, Delany JP, Champagne C, Most MM, Denkins Y, de Jonge L, 

Rood J, Bray GA. 

Metabolism. 2005 Dec:54(12):1652-8. Comparison of the acute response to meals enriched with cis- or trans-fatty acids on glucose and lipids in 

overweight individuals with differing FABP2 genotypes. Lefevre M, Lovejoy JC, Smith SR, Delany JP, Champagne C, Most MM, Denkins Y, de Jonge L, 

Rood J, Bray GA. 


PPARG - Peroxisome proliferator-activated receptor gamma (rs1801282) 

Peroxisome proliferator-activated receptor gamma (PPAR-γ or PPARG), also known as the glitazone receptor, or NR1C3 (nuclear 

receptor subfamily 1, group C, member 3) is a type II nuclear receptor that in humans is encoded by the PPARG gene. PPARG 

regulates fatty acid storage and glucose metabolism. The genes activated by PPARG stimulate lipid uptake and adipogenesis by 

fat cells. PPARG knockout mice fail to generate adipose tissue when fed a high-fat diet. 


X C/C 86% Increased sensitivity to fat 

Genetic predisposition to excessive weight (OR: 1.38) 

References 

C/G 12% Stronger Yo-Yo effect 


Increased weight loss though calory reduction 

Genetic predisosition to excessive weight (OR: 1.19) 

Better response to physical activity 

G/G 2% Stronger Yo-Yo effect 


Increased weight loss though calory reduction 

No genetic predisosition to excessive weight 

Better response to physical activity 

Clin Genet. 2003 Feb:63(2):109-16. The PPAR-gamma P12A polymorphism modulates the relationship between dietary fat intake and components of 

the metabolic syndrome: results from the Québec Family Study. Robitaille J, Després JP, Pérusse L, Vohl MC. 

Obesity (Silver Spring). 2006 Apr:14(4):529-644. The human obesity gene map: the 2005 update. Rankinen T, Zuberi A, Chagnon YC, Weisnagel SJ, 

Argyropoulos G, Walts B, Pérusse L, Bouchard C. 

Diabetologia. 2005 Aug:48(8):1503-9. Epub 2005 Jun 29. Influence of Pro12Ala peroxisome proliferator-activated receptor gamma2 polymorphism on 

glucose response to exercise training in type 2 diabetes. Adamo KB, Sigal RJ, Williams K, Kenny G, Prud'homme D, Tesson F. 

Diabetes. 2002 Aug:51(8):2581-6. Association of the Pro12Ala polymorphism in the PPAR-gamma2 gene with 3-year incidence of type 2 diabetes and 

body weight change in the Finnish Diabetes Prevention Study. Lindi VI, Uusitupa MI, Lindström J, Louheranta A, Eriksson JG, Valle TT, Hämäläinen H, 

Ilanne-Parikka P, Keinänen-Kiukaanniemi S, Laakso M, Tuomilehto J: Finnish Diabetes Prevention Study. 

Horm Metab Res. 2005 Feb:37(2):99-105. Influence of the PPAR-gamma2 Pro12Ala and ACE I/D polymorphisms on insulin sensitivity and training 

effects in healthy offspring of type 2 diabetic subjects. Østergård T, Ek J, Hamid Y, Saltin B, Pedersen OB, Hansen T, Schmitz O. 

Franks PW et al. The Pro12Ala variant at the peroxisome proliferator-activated receptor gamma gene and change in obesity-related traits in the 

Diabetes Prevention Program. Diabetologia. 2007 Dec,50(12):2451-60. Epub 2007 Sep 27. 

Regina Brigelius-Flohé et al. Nutritional Genomics: Impact on Health and Disease. John Wiley & Sons, 21 Aug 2006 

ADRB2 adrenoceptor beta 2, surface (rs1042713) 

The beta-2 adrenergic receptor (β2 adrenoreceptor), also known as ADRB2, is a beta-adrenergic receptor within a cell membrane 

which reacts with adrenaline (epinephrine) as a hormone or neurotransmitter affecting muscles or organs. The ADRB2 gene is 

intronless. Different polymorphic forms, point mutations, and/or downregulation of this gene are associated with nocturnal 

asthma, excessive weight and type 2 diabetes. This receptor is directly associated with one of its ultimate effectors, the class C L- 

type calcium channel CaV1.2. This receptor-channel complex is coupled to the Gs G protein, which activates adenylyl cyclase, 

catalysing the formation of cyclic adenosine monophosphate (cAMP) which then activates protein kinase A, and the 

counterbalancing phosphatase PP2A. 


A/A 22% No effect 

X A/G 51% Stronger Yo-Yo effect 

References 

G/G 27% Stronger Yo-Yo effect 

Rudkowska I et al. Individualized weight management: what can be learned from nutrigenomics and nutrigenetics? Prog Mol Biol Transl Sci. 

2012,108:347-82. 

Masuo K, Katsuya T, Fu Y, Rakugi H, Ogihara T, and Tuck ML. Beta2- and beta3-adrenergic receptor polymorphisms are related to the onset of weight 

gain and blood pressure elevation over 5 years. Circulation 111: 3429-3434, 2005. 

Obesity (Silver Spring). 2006 Apr:14(4):529-644. The human obesity gene map: the 2005 update. Rankinen T1, Zuberi A, Chagnon YC, Weisnagel SJ, 

Argyropoulos G, Walts B, Pérusse L, Bouchard C. 

Masuo K et al. Rebound weight gain as associated with high plasma norepinephrine levels that are mediated through polymorphisms in the 

beta2-adrenoceptor. Am J Hypertens. 2005 Nov,18(11):1508-16. 











C/C 42% No effect 

X C/G 51% Increased carbohydrate sensitivity 

Stronger Yo-Yo effect 


Increased lean/muscle mass loss when reducing calories 

Increased weight loss through calory reduction 

References 

G/G 7% Increased carbohydrate sensitivity 

Stronger Yo-Yo effect 


Increased lean/muscle mass loss when reducing calories 


J Nutr. 2003 Aug:133(8):2549-54. Obesity risk is associated with carbohydrate intake in women carrying the Gln27Glu beta2-adrenoceptor 

polymorphism. Martínez JA, Corbalán MS, Sánchez-Villegas A, Forga L, Marti A, Martínez-González MA. 

Masuo K, Katsuya T, Fu Y, Rakugi H, Ogihara T, and Tuck ML. Beta2- and beta3-adrenergic receptor polymorphisms are related to the onset of weight 

gain and blood pressure elevation over 5 years. Circulation 111: 3429-3434, 2005. 

ADRB3 adrenoceptor beta 3 (rs4994) 

The activation of β-Adrenoreceptors initiates signaling pathways through binding to G-Proteins. All β-Adrenoreceptors are able to 

activate adenylylcyclase, thereby increasing the cAMP concentration in the cytosol and activating protein kinase A. The subtype 

ADRB3 is specifically involved in lipolysis, which is why this polymorphism is involved in body weight control. 


X T/T 83% Increased weight loss through exercise 

References 

T/C 16% No effect 

C/C 1% No effect 

Diabetes Obes Metab. 2002 Nov:4(6):428-30. TRP64ARG polymorphism of the beta 3-adrenergic receptor gene and obesity risk: effect modification 

by a sedentary lifestyle. Marti A, Corbalán MS, Martínez-Gonzalez MA, Martinez JA. 

Diabetes Care. 1997 Dec:20(12):1887-90. Effects of Trp64Arg mutation in the beta 3-adrenergic receptor gene on weight loss, body fat distribution, 

glycemic control, and insulin resistance in obese type 2 diabetic patients. Sakane N, Yoshida T, Umekawa T, Kogure A, Takakura Y, Kondo M. 

Eur J Intern Med. 2007 Dec:18(8):587-92. Epub 2007 Sep 10. Influence of the Trp64Arg polymorphism in the beta 3 adrenoreceptor gene on insulin 

resistance, adipocytokine response, and weight loss secondary to lifestyle modification in obese patients. de Luis DA, Gonzalez Sagrado M, Aller R, 

Izaola O, Conde R. 

Obes Res. 2004 May:12(5):807-15. Association between body fat response to exercise training and multilocus ADR genotypes. Phares DA, Halverstadt 

AA, Shuldiner AR, Ferrell RE, Douglass LW, Ryan AS, Goldberg AP, Hagberg JM. 

Int J Obes Relat Metab Disord. 2003 Sep:27(9):1028-36. Difficulty in losing weight by behavioral intervention for women with Trp64Arg 

polymorphism of the beta3-adrenergic receptor gene. Shiwaku K, Nogi A, Anuurad E, Kitajima K, Enkhmaa B, Shimono K, Yamane Y. 

J Clin Endocrinol Metab. 1998 Jul:83(7):2441-4.Meta-analysis of the association of Trp64Arg polymorphism of beta 3-adrenergic receptor gene with 

body mass index. Fujisawa T, Ikegami H, Kawaguchi Y, Ogihara T. 

Obes Res. 2001 Dec:9(12):741-5. Association of BMI with the beta3-adrenergic receptor gene polymorphism in Japanese: meta-analysis. Kurokawa N, 

Nakai K, Kameo S, Liu ZM, Satoh H. 


FTO - Fat mass and obesity associated (rs9939609) 

Fat mass and excessive weight-associated protein also known as alpha-ketoglutarate-dependent dioxygenase FTO is an enzyme 

that in humans is encoded by the FTO gene located on chromosome 16. The amino acid sequence of the transcribed FTO protein 

shows high similarity with the enzyme AlkB which oxidatively demethylates DNA. Recombinant FTO protein was first discovered 

to catalyze demethylation of 3-methylthymine in single-stranded DNA, and 3-methyluridine in single-stranded RNA, with low 

efficiency. The nucleoside N6-methyladenosine, an abundant modification in RNA, was then found to be a major substrate of FTO. 

The FTO gene expression was also found to be significantly upregulated in the hypothalamus of rats after food deprivation and 

strongly negatively correlated with the expression of orexogenic galanin like peptide which is involved in the stimulation of food 

intake. 


T/T 25% No effect 

X T/A 57% Increased sensitivity to fat 

Tendency to eat more snacks 

Tendency to eat more calories 

Predisposition to excessive weight (OR: 1.34) 

Increased weight loss through physical activity 

References 

A/A 18% Increased sensitivity to fat 

Stronger feeling of hunger 

Tendency to eat more snacks 


Increased weight loss through exercise 

Predisposition to excessive weight (OR: 1.67) 

Am J Clin Nutr. 2009 Dec:90(6):1483-8. Epub 2009 Oct 14. The FTO gene rs9939609 obesity-risk allele and loss of control over eating. Tanofsky-Kraff M, 

Han JC, Anandalingam K, Shomaker LB, Columbo KM, Wolkoff LE, Kozlosky M, Elliott C, Ranzenhofer LM, Roza CA, Yanovski SZ, Yanovski JA. 

J Nutr. 2011 Dec:141(12):2219-25. Epub 2011 Nov 2. A High Intake of Saturated Fatty Acids Strengthens the Association between the Fat Mass and 

Obesity-Associated Gene and BMI. Corella D, Arnett DK, Tucker KL, Kabagambe EK, Tsai M, Parnell LD, Lai CQ, Lee YC, Warodomwichit D, Hopkins PN, 

Ordovas JM. 

Int J Obes (Lond). 2011 Aug:35(8):1041-9. doi: 10.1038/ijo.2010.263. Epub 2010 Dec 21. Association between fat intake, physical activity and mortality 

depending on genetic variation in FTO. Sonestedt E, Gullberg B, Ericson U, Wirfält E, Hedblad B, Orho-Melander M. 

Clin Chim Acta. 2010 Nov 11:411(21-22):1716-22. Epub 2010 Jul 25. Effects of common FTO gene variants associated with BMI on dietary intake and 

physical activity in Koreans. Lee HJ, Kim IK, Kang JH, Ahn Y, Han BG, Lee JY, Song J. 

Am J Clin Nutr. 2009 Nov:90(5):1418-25. Epub 2009 Sep 2. Fat and carbohydrate intake modify the association between genetic variation in the FTO 

genotype and obesity. Sonestedt E, Roos C, Gullberg B, Ericson U, Wirfält E, Orho-Melander M. 

APOA2 apolipoprotein A-II (rs5082) 

Apolipoproteins are the protein component of lipoproteins that transport insuluble lipids through the bloodstream. 

Apolipoproteins form the hydrophylic surface of lipoproteins where they fulfil various roles such as structural support or receptor 

sites for cell membrane bound receptors. The APOA2 gene forms a structural element and activates hepatic lipase enzymes. 


C/C 18% Increased fat sensitivity 



Genetic predisposition to excessive weight (OR: 1.7) 

X T/C 43% No effect 


References 

T/T 39% No effect 

Arch Intern Med. 2009 Nov 9:169(20):1897-906. APOA2, dietary fat, and body mass index: replication of a gene-diet interaction in 3 independent 

populations. Corella D, Peloso G, Arnett DK, Demissie S, Cupples LA, Tucker K, Lai CQ, Parnell LD, Coltell O, Lee YC, Ordovas JM. 

Int J Obes (Lond). 2011 May:35(5):666-75. Epub 2010 Oct 26. Association between the APOA2 promoter polymorphism and body weight in 

Mediterranean and Asian populations: replication of a gene-saturated fat interaction. Corella D, Tai ES, Sorlí JV, Chew SK, Coltell O, Sotos-Prieto M, 

García-Rios A, Estruch R, Ordovas JM. 


APOA5 - Apolipoprotein A-V (rs662799) 

The protein encoded by this gene is an apolipoprotein and an important determinant of plasma triglyceride levels, a major risk 

factor for coronary artery disease. It is a component of several lipoprotein fractions including VLDL, HDL, chylomicrons. It is 

believed that apoA-V affects lipoprotein metabolism by interacting with LDL-R gene family receptors. Studies have shown, that 

carriers of the G-Allele experience low weight gain when eating a fatty diet. 


X A/A 96% Increased fat sensitivity 

Weak satiety 

References 

G/A 3% Stron satiety 


G/G 1% Stron satiety 


J Mol Med (Berl). 2007 Feb:85(2):119-28. Epub 2007 Jan 9. APOA5 gene variation modulates the effects of dietary fat intake on body mass index and 

obesity risk in the Framingham Heart Study. Corella D, Lai CQ, Demissie S, Cupples LA, Manning AK, Tucker KL, Ordovas JM. 

J Nutr. 2011 Mar:141(3):380-5. Epub 2011 Jan 5. APOA5 gene variation interacts with dietary fat intake to modulate obesity and circulating 

triglycerides in a Mediterranean population. Sánchez-Moreno C, Ordovás JM, Smith CE, Baraza JC, Lee YC, Garaulet M. 

J Nutr. 2009 Dec:139(12):2301-8. Epub 2009 Oct 14. Apolipoprotein A5 polymorphisms interact with total dietary fat intake in association with 

markers of metabolic syndrome in Puerto Rican older adults. Mattei J, Demissie S, Tucker KL, Ordovas JM. 

Clin Chem Lab Med. 2007:45(3):316-20. Polymorphisms in the APOA1/C3/A4/A5 gene cluster and cholesterol responsiveness to dietary change. 

Hubacek JA, Bohuslavova R, Skodova Z, Pitha J, Bobkova D, Poledne R. 

LEGEND: RES = your personal analysis result (marked with an X), GENOTYPE = different variations of the 

gene (called alleles), POP = percent of the general population that have this genetic result, POSSIBLE 

RESULTS = influence of the genetic variation. 



Weight loss program 

➤ Statistisches Bundesamt (Hrsg.): Statistisches Jahrbuch 2005. S. 

238 

➤ VERA-Schriftenreihe: „Lebensmittel- und Nährstoffaufnahme in 

der BRD (1985–1989)“, Band XII, Wissenschaftlicher Fachverlag, 

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➤ Stunkard AJ, Harris JR, Pedersen NL, McClearn GE. The body-mass 

index of twins who have been reared apart. N Engl J Med 

1990;322:1483–1487 

➤ Rankinen T, Zuberi A, Chagnon YC, Weisnagel SJ, Argyropoulos G, 

Walts B, Pérusse L, Bouchard C. The human obesity gene map: the 

2005 update. Obesity (Silver Spring). 2006 Apr;14(4):529-644. 

➤ Skender ML, Goodrick GK, Del Junco DJ, Reeves RS, Darnell L, 

Gotto A, et al. Comparison of 2-year weight loss trends in behavioral 

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Aaohn J 1996;44(8):377-84. 

➤ Buemann B, Tremblay A. Effects of exercise training on 

abdominal obesity and related metabolic complications. Sports 

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➤ Martinez et al., J Nutr 133: 2549-2554, 2003 

➤ Masuo et al., Circulation 111: 3429-3434, 2005 

➤ Marti et al., Diabetes Obes Metab 4: 428-430, 2002 

➤ Shiwaku et al., Int J Obes Relat Metab Disord 27: 1028-1036, 2003 

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Lebenserwartung, MMW-Fortschr. Med. Nr. 51-52 / 2006 (148. Jg.), S. 

28 

➤ Elias, M. F. et al.: Obesity, diabetes and cognitive deficit: The 

Framingham Heart Study. In: Neurobiol Aging.. 26, Nr. 1, 2005, S. 

11-16. 

➤ Wolf P. A. et al.: Relation of obesity to cognitive function: 

importance of central obesity and synergistic influence of 

concomitant hypertension. The Framingham Heart Study. In: Curr 

Alzheimer Res.. 4, Nr. 2, 2007, S. 111-116. 

➤ Irie F. et al.: Enhanced risk for Alzheimer disease in persons with 

type 2 diabetes and APOE epsilon4: the Cardiovascular Health 

Study Cognition Study. In: Arch Neurol.. 65, Nr. 1, 2008, S. 83-89. 

➤ Xu W. L. et al.: Uncontrolled diabetes increases the risk of 

Alzheimer's disease: a population-based cohort study. In: 

Diabetologia.. 52, Nr. 6, 2009, S. 1031–1039. 

➤ Naderali, E. K. et al.: Obesity and Alzheimer's Disease: A Link 

Between Body Weight and Cognitive Function in Old Age. In: Am J 

Alzheimers Dis Other Demen.. 

➤ Cyrus A. R. et al.: Brain Structure and Obesity. In: Human Brain 

Mapping. 

➤ Am J Clin Nutr. 2009 Dec;90(6):1483-8. Epub 2009 Oct 14. The FTO 

gene rs9939609 obesity-risk allele and loss of control over eating. 

Tanofsky-Kraff M, Han JC, Anandalingam K, Shomaker LB, Columbo 

KM, Wolkoff LE, Kozlosky M, Elliott C, Ranzenhofer LM, Roza CA, 

Yanovski SZ, Yanovski JA. 

➤ Am J Clin Nutr. 2009 Nov;90(5):1418-25. Epub 2009 Sep 2. Fat and 

carbohydrate intake modify the association between genetic 

variation in the FTO genotype and obesity. Sonestedt E, Roos C, 

Gullberg B, Ericson U, Wirfält E, Orho-Melander M. 

➤ Arch Intern Med. 2009 Nov 9;169(20):1897-906. APOA2, dietary 

fat, and body mass index: replication of a gene-diet interaction in 3 

independent populations. Corella D, Peloso G, Arnett DK, Demissie 

S, Cupples LA, Tucker K, Lai CQ, Parnell LD, Coltell O, Lee YC, Ordovas 

JM. 

➤ Arterioscler Thromb Vasc Biol. 1998 Oct;18(10):1606-10. 

Postprandial lipemic response is modified by the polymorphism at 

codon 54 of the fatty acid-binding protein 2 gene. Agren JJ, Valve R, 

Vidgren H, Laakso M, Uusitupa M. 

➤ Clin Chem Lab Med. 2007;45(3):316-20. Polymorphisms in the 

APOA1/C3/A4/A5 gene cluster and cholesterol responsiveness to 

dietary change. Hubacek JA, Bohuslavova R, Skodova Z, Pitha J, 

Bobkova D, Poledne R. 

➤ Clin Chim Acta. 2010 Nov 11;411(21-22):1716-22. Epub 2010 Jul 25. 

Effects of common FTO gene variants associated with BMI on 

dietary intake and physical activity in Koreans. Lee HJ, Kim IK, Kang 

JH, Ahn Y, Han BG, Lee JY, Song J. 

➤ Clin Genet. 2003 Feb;63(2):109-16. The PPAR-gamma P12A 

polymorphism modulates the relationship between dietary fat 

intake and components of the metabolic syndrome: results from 

the Québec Family Study. Robitaille J, Després JP, Pérusse L, Vohl 

MC. Page 35 of 37 

➤ Diabetes Care. 1997 Dec;20(12):1887-90. Effects of Trp64Arg 

mutation in the beta 3-adrenergic receptor gene on weight loss, 

body fat distribution, glycemic control, and insulin resistance in 

obese type 2 diabetic patients. Sakane N, Yoshida T, Umekawa T, 

Kogure A, Takakura Y, Kondo M. 

➤ Diabetes Obes Metab. 2002 Nov;4(6):428-30. TRP64ARG 

polymorphism of the beta 3-adrenergic receptor gene and obesity 

risk: effect modification by a sedentary lifestyle. Marti A, Corbalán 

MS, Martínez-Gonzalez MA, Martinez JA. 

➤ Diabetes. 2002 Aug;51(8):2581-6. Association of the Pro12Ala 

polymorphism in the PPAR-gamma2 gene with 3-year incidence of 

type 2 diabetes and body weight change in the Finnish Diabetes 

Prevention Study. Lindi VI, Uusitupa MI, Lindström J, Louheranta A, 

Eriksson JG, Valle TT, Hämäläinen H, Ilanne-Parikka P, Keinänen- 

Kiukaanniemi S, Laakso M, Tuomilehto J; Finnish Diabetes 

Prevention Study. 

➤ Diabetologia. 2005 Aug;48(8):1503-9. Epub 2005 Jun 29. Influence 

of Pro12Ala peroxisome proliferator-activated receptor gamma2 

polymorphism on glucose response to exercise training in type 2 

diabetes. Adamo KB, Sigal RJ, Williams K, Kenny G, Prud'homme D, 

Tesson F. 

➤ Eur J Intern Med. 2007 Dec;18(8):587-92. Epub 2007 Sep 10. 

Influence of the Trp64Arg polymorphism in the beta 3 

adrenoreceptor gene on insulin resistance, adipocytokine response, 

and weight loss secondary to lifestyle modification in obese 

patients. de Luis DA, Gonzalez Sagrado M, Aller R, Izaola O, Conde R. 

➤ Horm Metab Res. 2005 Feb;37(2):99-105. Influence of the PPARgamma2 

Pro12Ala and ACE I/D polymorphisms on insulin sensitivity 

and training effects in healthy offspring of type 2 diabetic subjects. 

Østergård T, Ek J, Hamid Y, Saltin B, Pedersen OB, Hansen T, Schmitz 

O. 

➤ Int J Obes (Lond). 2011 Aug;35(8):1041-9. doi: 10.1038/ijo.2010.263. 

Epub 2010 Dec 21. Association between fat intake, physical activity 

and mortality depending on genetic variation in FTO. Sonestedt E, 

Gullberg B, Ericson U, Wirfält E, Hedblad B, Orho-Melander M. 

➤ Int J Obes (Lond). 2011 May;35(5):666-75. Epub 2010 Oct 26. 

Association between the APOA2 promoter polymorphism and body 

weight in Mediterranean and Asian populations: replication of a 

gene-saturated fat interaction. Corella D, Tai ES, Sorlí JV, Chew SK, 

Coltell O, Sotos-Prieto M, García-Rios A, Estruch R, Ordovas JM. 

➤ Int J Obes Relat Metab Disord. 2003 Sep;27(9):1028-36. Difficulty 

in losing weight by behavioral intervention for women with 

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Published online 2011 Aug 25. 


Detoxification 


CYP1A1 - Cytochrome P450, family 1, subfamily A, polypeptide 1 (rs4646903) 

The heme protein cytochrome P450-1A1 (CYP1A1) belongs to the group of phase I enzymes, and mediates the metabolism of 

environmental toxins and various xenobiotic substances. Defects in this gene can alter the enzymatic activity. 


X T/T 52% Effective phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) 

Effective detoxification of ash, soot and smoke 

References 

T/C 37% Limited phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) (OR: 2.4) 

Limited detoxification of ash, soot and smoke 

C/C 11% Limited phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) (OR: 2.4) 


Sun et al. Polymorphisms in Phase I and Phase II Metabolism Genes and Risk of Chronic Benzene Poisoning in a Chinese Occupational Population. 

Carcinogenesis. 2008 Dec,29(12):2325-9. 

Marinković et al. Polymorphisms of genes involved in polycyclic aromatic hydrocarbons’ biotransformation and atherosclerosis. Biochem Med 

(Zagreb). Oct 2013, 23(3): 255–265. 

Wright et al. Genetic association study of CYP1A1 polymorphisms identifies risk haplotypes in nonsmall cell lung cancer. Eur Respir J 2010, 35: 

152–159. 

Jarvis et al. CYP1A1 MSPI (T6235C) gene polymorphism is associated with mortality in acute coronary syndrome patients. Clin Exp Pharmacol Physiol. 

2010 Feb,37(2):193-8. 

CYP1B1 - Cytochrome P450, family 1, subfamily B, polypeptide 1 (rs1056836) 

CYP1B1 belongs to the cytochrome P450 superfamily. This protein catalyzes reactions for detoxification of endogenous 

metabolites and exogenous toxic substances. This catalytic activity can be affected by polymorphisms. 


X C/C 23% Effective phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) 

Effective detoxification of ash, soot and smoke 

References 

C/G 31% Limited phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) (OR: 3.4) 


G/G 36% Limited phase 1 detoxification of polycyclic aromatic hydrocarbons (PAHs) (OR: 3.4) 


Nock et al. Associations between Smoking, Polymorphisms in Polycyclic Aromatic Hydrocarbon (PAH) Metabolism and Conjugation Genes and PAH- 

DNA Adducts in Prostate Tumors Differ by Race. Cancer Epidemiol Biomarkers Prev. Jun 2007, 16(6): 1236–1245. 

Hanna et al. Cytochrome P450 1B1 (CYP1B1) pharmacogenetics: association of polymorphisms with functional differences in estrogen hydroxylation 

activity. Cancer Res. 2000 Jul 1,60(13):3440-4. 

Tang et al. Human CYP1B1 Leu432Val gene polymorphism: ethnic distribution in African-Americans, Caucasians and Chinese, oestradiol hydroxylase 

activity, and distribution in prostate cancer cases and controls. Pharmacogenetics. 2000 Dec,10(9):761-6. 


GSTM1 - glutathione S-transferase mu1 (null allele) 

The glutathione S-transferases are found in the liver and in the lymphocytes, and are involved in the detoxification of 

endogenous and exogenous substances. A defective GSTM1 gene reduces the enzymatic activity of the protein, which leads to a 

limited cellular detoxification. 


X INS 56% Effective phase 2 detoxification 

Effective detoxification of pesticides, chemicals, fungicides, weed agents, insect sprays and heavy 

metals 

Good protection against oxidative stress / free radicals 

References 

DEL 44% Limited phase 2 detoxification 

Limited detoxification of pesticides, chemicals, fungicides, weed agents, insect sprays and heavy 

metals 

Limited protection against oxidative stress / free radicals 

McWilliams et al. Glutathione S-transferase M1 (GSTM1) deficiency and lung cancer risk. Cancer Epidemiol Biomarkers Prev 1995,4:589-594. 

Sreeja et al. Glutathione S-transferase M1, T1 and P1 polymorphisms: susceptibility and outcome in lung cancer patients. J Exp Ther Oncol. 

2008,7(1):73-85. 

Funke et al. Genetic Polymorphisms in Genes Related to Oxidative Stress (GSTP1, GSTM1, GSTT1, CAT, MnSOD, MPO, eNOS) and Survival of Rectal 

Cancer Patients after Radiotherapy. J Cancer Epidemiol. 2009, 2009: 302047. 

GSTP1 - Glutathione S-transferase pi 1 (rs1695) 


endogenous and exogenous substances. The GSTP1 enzymes are involved in the metabolism of endogenous metabolites, and 

protect the cells against oxidative stress, similar with GSTM1 and GSTT1. 


A/A 43% Effective phase 2 detoxification 


metals 


X A/G 43% Limited phase 2 detoxification 


metals 


References 

G/G 14% Limited phase 2 detoxification 


metals 



2008,7(1):73-85. 

Miller et al. An association between glutathione S-transferase P1 gene polymorphism and younger age at onset of lung carcinoma. Cancer. 2006 Oct 

1,107(7):1570-7. 



Stücker et al. Genetic polymorphisms of glutathione S-transferases as modulators of lung cancer susceptibility. Carcinogenesis. 2002 Sep, 

23(9):1475-81. 


GSTT1 - glutathione S-transferase theta 1 (null allele) 





INS 74% Effective phase 2 detoxification 


metals 


X DEL 26% Limited phase 2 detoxification 


metals 


References 


2008,7(1):73-85. 



Hayes JD et al. Glutathione S-transferase polymorphisms and their biological consequences. Pharmacology. 2000 Sep,61(3):154-66. 

SOD2 - Superoxide dismutase 2, mitochondrial (rs4880) 

SOD2 encodes the superoxide dismutase enzyme 2 and it is involved in the degradation of reactive oxygen molecules (ROS), thus 

protecting the body against oxidative stress. Defects may affect the enzymatic activity of the SOD2 enzyme, resulting in a limited 

protection against the free radicals. 


C/C 37% Good protection against oxidative stress / free radicals 

C/T 43% Limited protection against oxidative stress / free radicals 

X T/T 20% Limited protection against oxidative stress / free radicals 

References 

Sutton et al. The manganese superoxide dismutase Ala16Val dimorphism modulates both mitochondrial import and mRNA stability. Pharmacogenet 

Genomics. 2005 May,15(5):311-9. 



Pourvali K et el. Role of Superoxide Dismutase 2 Gene Ala16Val Polymorphism and Total Antioxidant Capacity in Diabetes and its Complications. 

Avicenna J Med Biotechnol. 2016 Apr-Jun,8(2):48-56. 

Paludo FJ et al. Effects of 47C allele (rs4880) of the SOD2 gene in the production of intracellular reactive species in peripheral blood mononuclear 

cells with and without lipopolysaccharides induction. Free Radic Res. 2014 Feb,48(2):190-9. doi: 10.3109/10715762.2013.859385. Epub 2013 Nov 21. 

Massy ZA et al. The role of oxidative stress in chronic kidney disease. Semin Dial. 2009 Jul-Aug,22(4):405-8. doi: 10.1111/j.1525-139X.2009.00590.x. 

Soerensen M et al. The Mn-superoxide dismutase single nucleotide polymorphism rs4880 and the glutathione peroxidase 1 single nucleotide 

polymorphism rs1050450 are associated with aging and longevity in the oldest old. Mech Ageing Dev. 2009 May,130(5):308-14. doi: 

10.1016/j.mad.2009.01.005. Epub 2009 Feb 5. 

Zejnilovic J. et al. Association between manganese superoxide dismutase polymorphism and risk of lung cancer. Cancer Genet Cytogenet. 2009 

Feb,189(1):1-4. doi: 10.1016/j.cancergencyto.2008.06.017. 

Lightfoot TJ. Et al. Polymorphisms in the oxidative stress genes, superoxide dismutase, glutathione peroxidase and catalase and risk of non- 

Hodgkin's lymphoma. Haematologica. 2006 Sep,91(9):1222-7. 

Sutton A. et al. The Ala16Val genetic dimorphism modulates the import of human manganese superoxide dismutase into rat liver mitochondria. 

Pharmacogenetics. 2003 Mar.13(3):145-57. 


GPX1 - Glutathione Peroxidase (rs1050450) 

The GPX gene encodes the enzyme glutathione peroxidase, which catalyzes the reduction of peroxides and hydrogen peroxide. 

Thus, GPX plays a role in protecting the body against oxidative stress. 





References 

Tang et al. Association between the rs1050450 glutathione peroxidase-1 (C > T) gene variant and peripheral neuropathy in two independent samples 

of subjects with diabetes mellitus. Nutr Metab Cardiovasc Dis. 2012 May,22(5):417-25. 

Bhatti et al. Lead exposure, polymorphisms in genes related to oxidative stress and risk of adult brain tumors. Cancer Epidemiol Biomarkers Prev. Jun 

2009, 18(6): 1841–1848. 

Xiong et al. Association study between polymorphisms in selenoprotein genes and susceptibility to Kashin-Beck disease. Osteoarthritis Cartilage. 

2010 Jun,18(6):817-24. 

Soerensen et al. The Mn-superoxide dismutase single nucleotide polymorphism rs4880 and the glutathione peroxidase 1 single nucleotide 

polymorphism rs1050450 are associated with aging and longevity in the oldest old. Mech Ageing Dev. 2009 May,130(5):308-14. 

Steinbrecher et al. Effects of selenium status and polymorphisms in selenoprotein genes on prostate cancer risk in a prospective study of European 

men. Cancer Epidemiol Biomarkers Prev. 2010 Nov,19(11):2958-68. 

Chen et al. GPx-1 polymorphism (rs1050450) contributes to tumor susceptibility: evidence from meta-analysis. J Cancer Res Clin Oncol. 2011 

Oct,137(10):1553-61. 

Karunasinghe et al. Serum selenium and single-nucleotide polymorphisms in genes for selenoproteins: relationship to markers of oxidative stress in 

men from Auckland, New Zealand. Genes Nutr. 2012 Apr,7(2):179-90. 

Hong et al. GPX1 gene Pro200Leu polymorphism, erythrocyte GPX activity, and cancer risk. Mol Biol Rep. 2013 Feb,40(2):1801-12. 

Jablonska E et al. Association between GPx1 Pro198Leu polymorphism, GPx1 activity and plasma selenium concentration in humans. Eur J Nutr. 2009 

Sep,48(6):383-6. 

Cominetti C et al. Associations between glutathione peroxidase-1 Pro198Leu polymorphism, selenium status, and DNA damage levels in obese 

women after consumption of Brazil nuts. Nutrition. 2011 Sep,27(9):891-6. 

Miller JC et al. Influence of the glutathione peroxidase 1 Pro200Leu polymorphism on the response of glutathione peroxidase activity to selenium 

supplementation: a randomized controlled trial. Am J Clin Nutr. 2012 Oct,96(4):923-31. 

Combs GF Jr et al. Differential responses to selenomethionine supplementation by sex and genotype in healthy adults. Br J Nutr. 2012 

May,107(10):1514-25. 

NQO1 - NAD(P)H dehydrogenase, quinone 1 (rs1800566) 

The enzyme NAD(P)H dehydrogenase, encoded by the NQO1, is a so-called oxidoreductase, and catalyzes the oxidation of 

nicotinamide adenine dinucleotide (NAD). The polymorphism rs1800566 inhibits the enzymatic activity, and coenzyme Q10 

cannot be converted into ubiquinol, or the conversion is slower than normal. 


X C/C 51% The enzyme NQO1 effectively converts the coenzyme Q10 into the antioxidant ubiquinol. 

References 

C/T 40% The enzyme NQO1 converts the coenzyme Q10 into the antioxidant ubiquinol at a slower rate 

T/T 9% The enzyme NQO1 cannot convert the coenzyme Q10 into the antioxidant ubiquinol 

Fischer et al. Association between genetic variants in the Coenzyme Q10 metabolism and Coenzyme Q10 status in humans. Published online Jul 21, 

2011. 

Freriksen et al. Genetic polymorphism 609C>T in NAD(P)H:quinone oxidoreductase 1 enhances the risk of proximal colon cancer. J Hum Genet. 2014 

May 15. 

Traver RD et al. Characterization of a polymorphism in NAD(P)H: quinone oxidoreductase (DT-diaphorase). Br J Cancer. 1997,75(1):69-75. 


COMT - Catechol-O-methyltransferase (rs4680) 

The enzyme catechol-O-methyltransferase (COMT) can inactivate various substances (epinephrine, norepinephrine, and 

dopamine) and perform the reduction. In addition, COMT may inhibit the effect of various drugs. The COMT rs4680 polymorphism 

is associated with psychological disorders, such as schizophrenia, eating disorders and alcoholism. 


A/A 15% No effect 

Increased risk of alcoholism 

Associated with insufficient breakdown of epinephrine, norepinephrine and dopamine 

X A/G 44% Increased risk of schizophrenia when cannabis is consumed under the age of 16 years (OR: 2.5) 

Normal risk of alcoholism 

References 

G/G 41% Increased risk of schizophrenia when cannabis is consumed under the age of 16 years (OR: 10.9) 

Normal risk of alcoholism 

Caspi et al. Moderation of the effect of adolescent-onset cannabis use on adult psychosis by a functional polymorphism in the catechol-Omethyltransferase 

gene: longitudinal evidence of a gene X environment interaction. Biol Psychiatry. 2005 May 15,57(10):1117-27. 

Kauhanen J et al. Association between the functional polymorphism of catechol-O-methyltransferase gene and alcohol consumption among social 

drinkers. Alcohol Clin Exp Res. 2000 Feb,24(2):135-9. 

Hursel R et al. The role of catechol-O-methyl transferase Val(108/158)Met polymorphism (rs4680) in the effect of green tea on resting energy 

expenditure and fat oxidation: a pilot study. PLoS One. 2014 Sep 19,9(9):e106220. 

Smith SB et al. Epistasis between polymorphisms in COMT, ESR1, and GCH1 influences COMT enzyme activity and pain. Pain. 2014 Nov,155(11):2390-9. 

Tammimäki A et al. Catechol-O-methyltransferase gene polymorphism and chronic human pain: a systematic review and meta-analysis. 

Pharmacogenet Genomics. 2012 Sep,22(9):673-91. 

T Wang et al. Association study of the low-activity allele of catechol-O-methyltransferase and alcoholism using a family-based approach. Mol 

Psychiatry. 2001 Jan,6(1):109-11. 

Tiihonen J et al. Association between the functional variant of the catechol-O-methyltransferase (COMT) gene and type 1 alcoholism. Mol Psychiatry. 

1999 May,4(3):286-9. 

CYP1A2 - cytochrome P450, family 1, subfamily A, polypeptide 2 (rs762551) 

The heme protein cytochrome P450-1A2 (CYP1A2) belongs to the group of cytochrome P450 enzymes, and metabolizes various 

xenobiotic substances (including caffeine), medications, and estrogens. The polymorphism rs762551 is associated with the risk of 

breast cancer. 


X A/A 41% Caffeine is broken down normally 

The consumption of 2 or more cups of coffee per day delays the appearance of breast cancer with 

approximately 7 years (59.8 years instead of 52.6 years). 

References 

A/C 44% Caffeine is broken down slowly 

Coffee consumption does not influence the appearance of breast cancer 

C/C 15% Caffeine is broken down slowly 

Coffee consumption does not influence the appearance of breast cancer 

Bågeman et al. Coffee consumption and CYP1A2*1F genotype modify age at breast cancer diagnosis and estrogen receptor status. Cancer Epidemiol 

Biomarkers Prev. 2008 Apr,17(4):895-901. 

"Caffeine". DrugBank. University of Alberta. 16 September 2013. Retrieved 8 August 2014. 

Sachse C et al. Functional significance of a C-->A polymorphism in intron 1 of the cytochrome P450 CYP1A2 gene tested with caffeine. Br J Clin 

Pharmacol. 1999 Apr,47(4):445-9. 






Biological age 

TERT (rs2242652) 


X C/C 70% Normal telomere length 

References 

C/T 28% Shorter telomeres 

T/T 2% Shorter telomeres 

Campa D et al. Risk of multiple myeloma is associated with polymorphisms within telomerase genes and telomere length. Int J Cancer. 2015 Mar 

1,136(5):E351-8. 

Bojesen SE et al. Multiple independent variants at the TERT locus are associated with telomere length and risks of breast and ovarian cancer. Nat 

Genet. 2013 Apr,45(4):371-84, 384e1-2. 

Pellatt AJ et al. Genetic and lifestyle influence on telomere length and subsequent risk of colon cancer in a case control study. Int J Mol Epidemiol 

Genet. 2012,3(3):184-94. 

TERT (rs2735940) 


T/T 29% Normal telomere length 

X C/T 47% Shorter telomeres 

References 

C/C 24% Shorter telomeres 

Matsubara Y et al. Telomere length of normal leukocytes is affected by a functional polymorphism of hTERT. Biochem Biophys Res Commun. 2006 

Mar 3,341(1):128-31. 

Ludlow AT et al. Relationship between physical activity level, telomere length, and telomerase activity. Med Sci Sports Exerc. 2008 Oct,40(10):1764-71. 

Sheng X et al. TERT polymorphisms modify the risk of acute lymphoblastic leukemia in Chinese children. Carcinogenesis. 2013 Jan,34(1):228-35. 

Matsubara Y et al. Coronary artery disease and a functional polymorphism of hTERT. Biochem Biophys Res Commun. 2006 Sep 22,348(2):669-72. 

BICD1 (rs2630578) 


G/G 74% Normal telomere length 

X C/G 24% Shorter telomeres 

C/C 2% Shorter telomeres 

References 

Mangino M et al. A regulatory SNP of the BICD1 gene contributes to telomere length variation in humans. Hum Mol Genet. 2008 Aug 15,17(16):2518-23. 


PPARG (rs1801282) 


X C/C 86% A Mediterranean diet has no influence on telomere length 

References 

C/G 12% A Mediterranean diet lengthens telomeres 

G/G 2% A Mediterranean diet lengthens telomeres 

García-Calzón S et al. Pro12Ala polymorphism of the PPARγ2 gene interacts with a mediterranean diet to prevent telomere shortening in the 

PREDIMED-NAVARRA randomized trial. Circ Cardiovasc Genet. 2015 Feb,8(1):91-9. 

Fitó M et al. Nutritional Genomics and the Mediterranean Diet’s Effects on Human Cardiovascular Health. Nutrients. 2016 Apr 13,8(4):218. 





Burnout 

COMT - Catechol-O-methyltransferase (rs4680) 


The enzyme catechol-O-methyltransferase (COMT) can inactivate various substances (epinephrine, norepinephrine, and 

dopamine) and perform the reduction. In addition, COMT may inhibit the effect of various drugs. The COMT rs4680 polymorphism 

is associated with psychological disorders, such as schizophrenia, eating disorders and alcoholism. 


A/A 15% Higher impulsiveness 

X A/G 44% No impact 

References 

G/G 41% Better performance in stressful situations 

Higher emotional resistance to negative feelings 

Stein DL et al. Warriors versus worriers: the role of COMT gene variants. CNS Spectr. 2006 Oct,11(10):745-8. 

Smolka MN et al. Catechol-O-methyltransferase val158met genotype affects processing of emotional stimuli in the amygdala and prefrontal cortex. J 

Neurosci. 2005 Jan 26,25(4):836-42. 

Zubieta JK et al. COMT val158met genotype affects mu-opioid neurotransmitter responses to a pain stressor. Science. 2003 Feb 21,299(5610):1240-3. 

Armbruster D et al. Variation in genes involved in dopamine clearance influence the startle response in older adults. J Neural Transm (Vienna). 2011 

Sep,118(9):1281-92. 

Soeiro-De-Souza MG et al. Association of the COMT Met¹⁵⁸ allele with trait impulsivity in healthy young adults. Mol Med Rep. 2013 Apr,7(4):1067-72. 

Wichers M et al. The catechol-O-methyl transferase Val158Met polymorphism and experience of reward in the flow of daily life. 

Neuropsychopharmacology. 2008 Dec,33(13):3030-6. 





Athletic performance 

Angiotensin converting enzyme - ACE (rs4646994) 


Angiotensin-converting enzyme, or "ACE" indirectly increases blood pressure by causing blood vessels to constrict. It does that by 

converting angiotensin I to angiotensin II, which constricts the vessels. For this reason, drugs known as ACE inhibitors are used to 

lower blood pressure. Studies have shown a link between genetic variations in this gene and athletic performance. 


X Ins/Ins 25% Genetic talent for endurance sports 

References 

Ins/Del 50% Genetically balanced endurance and power talent 

Del/Del 25% Genetic power oriented athletic talent 

Scanavini D, Bernardi F, Castoldi E, Conconi F & Mazzoni G (2002). Increased frequency of the homozygous II ACE genotype in Italian Olympic 

endurance athletes. Eur J Hum Genet 10, 576–577. 

Alvarez R, Terrados N, Ortolano R, Iglesias-Cubero G, Reguero JR, Batalla A, Cortina A, Fernandez-Garcia B, Rodriguez C, Braga S, Alvarez V & Coto E 

(2000). Genetic variation in the renin-angiotensin system and athletic performance. Eur J Appl Physiol 82, 117–120. 

Collins M, Xenophontos SL, Cariolou MA, Mokone GG, Hudson DE, Anastasiades L & Noakes TD (2004). The ACE gene and endurance performance 

during the South African Ironman Triathlons. Med Sci Sports Exerc 36, 1314–1320. 

Gayagay G, Yu B, Hambly B, Boston T, Hahn A, Celermajer DS & Trent RJ (1998). Elite endurance athletes and the ACE I allele – the role of genes in 

athletic performance. Hum Genet 103, 48–50. 

Nazarov IB, Woods DR, Montgomery HE, Shneider OV, Kazakov VI, Tomilin NV & Rogozkin VA (2001). The angiotensin converting enzyme I/D 

polymorphism in Russian athletes. Eur J Hum Genet 9, 797–801. 


Alpha actinin 3 - ACTN3 (rs1815739) 

The protein Alpha Actinin 3 is found exclusively in white muscle fibers (large cells) and leads to a faster and more powerful 

response of the muscle cells. Since larger cells can suffer from a diminished supply of oxygen, they tend to tire faster. The genetic 

variation leads to a complete loss of protein production, and has no medical effect except a predisposition to power or endurance 

sports. 


C/C 31% High production of Alpha Actinin 3 

High proportion of white muscle fibers 

High genetic predisposition to power sports 

X C/T 44% Moderate production of Alpha Actinin 3 

Moderate proportion of white muscle fibers 

Moderate genetic predisposition to power sports 

References 

T/T 24% No production of Alpha Actinin 3 

Low proportion of white muscle fibers 

High genetic predisposition to endurance sports 

Blanchard A, Ohanian V, Critchley D (1989) The structure and function of α-actinin. J Muscle Res Cell Motil 10:280–289 

North KN, Yang N, Wattanasirichaigoon D, Mills M, Easteal S, Beggs AH (1999) A common nonsense mutation results in α-actinin-3 deficiency in the 

general population. Nat Genet 21:353–354 

Eur J Hum Genet. 2008 Mar:16(3):391-4. Epub 2007 Nov 28. The ACTN3 R577X nonsense allele is under-represented in elite-level strength athletes. 

Roth SM1, Walsh S, Liu D, Metter EJ, Ferrucci L, Hurley BF. 

MacArthur DG, North KN: ACTN3: a genetic influence on muscle function and athletic performance. Exerc Sport Sci Rev 2007: 35: 30 

Yang N, MacArthur DG, Gulbin JP et al: ACTN3 genotype is associated with human elite athletic performance. Am J Hum Genet 2003: 73: 627 

Niemi AK, Majamaa K: Mitochondrial DNA and ACTN3 genotypes in Finnish elite endurance and sprint athletes. Eur J Hum Genet 2005: 13: 965 

Moran CN, Yang N, Bailey ME et al: Association analysis of the ACTN3 R577X polymorphism and complex quantitative body composition and 

performance phenotypes in adolescent Greeks. Eur J Hum Genet 2007:15: 88 

Vincent B, De Bock K, Ramaekers M et al: The ACTN3 (R577X) genotype is associated with fiber type distribution. Physiol Genomics 

Kikuchi et al. The ACTN3 R577X polymorphism is associated with muscle power in male Japanese athletes. J Strength Cond Res. 2014 Jul,28(7):1783-9. 

Norman et al. ACTN3 genotype and modulation of skeletal muscle response to exercise in human subjects. J Appl Physiol (1985). 2014 May 

1,116(9):1197-203 

MacArthur et al. A gene for speed? The evolution and function of alpha-actinin-3. Bioessays. 2004 Jul,26(7):786-95. 

Yang et al. ACTN3 genotype is associated with human elite athletic performance. Am J Hum Genet. 2003 Sep,73(3):627-31. Epub 2003 Jul 23. 

Zanoteli et al. Deficiency of muscle alpha-actinin-3 is compatible with high muscle performance. J Mol Neurosci. 2003 Feb,20(1):39-42. 

Niemi et al. Mitochondrial DNA and ACTN3 genotypes in Finnish elite endurance and sprint athletes. Eur J Hum Genet. 2005 Aug,13(8):965-9. 

Broos S et al. History-dependent force, angular velocity and muscular endurance in ACTN3 genotypes. Eur J Appl Physiol. 2015 Mar 12. 

Kikuchi N et al. The ACTN3 R577X genotype is associated with muscle function in a Japanese population. Appl Physiol Nutr Metab. 2015 

Apr,40(4):316-22. 

Santiago C et al. ACTN3 genotype in professional soccer players. Br J Sports Med. 2008 Jan,42(1):71-3. Epub 2007 Jun 5. 

Eynon N et al. Genes for elite power and sprint performance: ACTN3 leads the way. Sports Med. 2013 Sep,43(9):803-17. doi: 10.1007/s40279-013-0059-4. 


Maximal oxygen uptake (VO2max) 

Nuclear Respiratory Factor 2 - NRF-2 (rs7181866) 


The NRF-2 (Nuclear Respiratory Factor 2) transcription factor induces mitochondrial biogenesis and plays an important role in 

nuclear-mitochondrial interactions along with Factor 1. It was shown that NRF-2 has an impact on the maximal oxygen uptake and 

that the AG genotype appears more frequently in endurance athletes. 


X A/A 98% No increased maximal oxygen uptake (VO2max) 

References 

G/A 1% Increased maximal oxygen uptake (VO2max) 

G/G 1% Increased maximal oxygen uptake (VO2max) 

Eynon N et al. NRF2 intron 3 A/G polymorphism is associated with endurance athletes' status. J Appl Physiol (1985). 2009 Jul,107(1):76-9. 

He Z et al. NRF2 genotype improves endurance capacity in response to training. Int J Sports Med. 2007 Sep,28(9):717-21. Epub 2007 Mar 15. 

Bouchard C et al. Genomic scan for maximal oxygen uptake and its response to training in the HERITAGE Family Study. J Appl Physiol (1985). 2000 

Feb,88(2):551-9. 

Vascular Endothelial Growth Factor - VEGF (rs2010963) 

The Vascular Endothelial Growth Factor (VEGF) is an important signal molecule that transmits extracellular signals inside the cell 

and is involved in the growth of blood vessels. Mutations in the VEGF gene can modify the expression and therefore the amount 

of protein in the body. A higher level of VEGF is associated with a better VO2max level. 


X C/C 14% Increased maximal oxygen uptake (VO2max) 

References 

C/G 44% Increased maximal oxygen uptake (VO2max) 

G/G 42% No increased maximal oxygen uptake (VO2max) 

Akhmetov II et al. Polymorphism of the vascular endothelial growth factor gene (VEGF) and aerobic performance in athletes. Fiziol Cheloveka. 2008 

Jul-Aug,34(4):97-101. 

Prior SJ et al. DNA sequence variation in the promoter region of the VEGF gene impacts VEGF gene expression and maximal oxygen consumption. Am 

J Physiol Heart Circ Physiol. 2006 May,290(5):H1848-55. Epub 2005 Dec 9. 

Akhmetov II et al. The combined impact of metabolic gene polymorphisms on elite endurance athlete status and related phenotypes. Hum Genet. 

2009 Dec,126(6):751-61. 











C/C 42% Increased maximal oxygen uptake (VO2max) 

X C/G 51% Increased maximal oxygen uptake (VO2max) 

References 


Garatachea N et al. Genes, physical fitness and ageing. Ageing Res Rev. 2013 Jan,12(1):90-102. 

McCole SD et al. Beta2- and beta3-adrenergic receptor polymorphisms and exercise hemodynamics in postmenopausal women. J Appl Physiol (1985). 

2004 Feb,96(2):526-30. 

Moore GE et al. Obesity gene variant and elite endurance performance. Metabolism. 2001 Dec,50(12):1391-2. 










A/A 22% Increased maximal oxygen uptake (VO2max) 

X A/G 51% Increased maximal oxygen uptake (VO2max) 

References 


Wagoner LE et al. Polymorphisms of the beta(2)-adrenergic receptor determine exercise capacity in patients with heart failure. Circ Res. 2000 Apr 

28,86(8):834-40. 

Wolfarth B et al. Association between a beta2-adrenergic receptor polymorphism and elite endurance performance. Metabolism. 2007 

Dec,56(12):1649-51. 


CRP - C-Reactive Protein (rs3093066) 

The protein encoded by the CRP gene (C-reactive protein) belongs to the acute-phase proteins and elevated levels of CRP in the 

blood can be found in inflammatory processes. CRP binds to phosphocholine which is located on the surface of dead or dying cells 

and activates the complement system, binds to phagocytes and triggers a part of the non-specific defense mechanism. CRP is 

used as a marker of acute inflammation. The rs3093066 polymorphism is associated with a lower CRP concentration in the blood. 


A/A 12% Increased maximal oxygen uptake (VO2max) 

A/C 30% No increased maximal oxygen uptake (VO2max) 

X C/C 58% No increased maximal oxygen uptake (VO2max) 

References 

Kullo IJ et al. Markers of inflammation are inversely associated with VO2 max in asymptomatic men. J Appl Physiol (1985). 2007 Apr,102(4):1374-9. 

Kuo et al. Association of cardiorespiratory fitness and levels of C-reactive protein: Data from the National Health and Nutrition Examination Survey 

1999–2002. Int J Cardiol. 2007 Jan 2,114(1):28-33. 


Oxidative stress 

GSTM1 - glutathione S-transferase mu1 (null allele) 






X INS 56% Good protection against oxidative stress / free radicals 

References 

DEL 44% Limited protection against oxidative stress / free radicals 

McWilliams et al. Glutathione S-transferase M1 (GSTM1) deficiency and lung cancer risk. Cancer Epidemiol Biomarkers Prev 1995,4:589-594. 


2008,7(1):73-85. 



GSTP1 - Glutathione S-transferase pi 1 (rs1695) 


endogenous and exogenous substances. The GSTP1 enzymes are involved in the metabolism of endogenous metabolites, and 

protect the cells against oxidative stress, similar with GSTM1 and GSTT1. 


A/A 48% Good protection against oxidative stress / free radicals 

X A/G 42% Limited protection against oxidative stress / free radicals 

References 

G/G 10% Limited protection against oxidative stress / free radicals 


2008,7(1):73-85. 

Miller et al. An association between glutathione S-transferase P1 gene polymorphism and younger age at onset of lung carcinoma. Cancer. 2006 Oct 

1,107(7):1570-7. 



Stücker et al. Genetic polymorphisms of glutathione S-transferases as modulators of lung cancer susceptibility. Carcinogenesis. 2002 Sep, 

23(9):1475-81. 


GSTT1 - glutathione S-transferase theta 1 (null allele) 





INS 74% Good protection against oxidative stress / free radicals 

X DEL 26% Limited protection against oxidative stress / free radicals 

References 


2008,7(1):73-85. 



SOD2 - Superoxide dismutase 2, mitochondrial (rs4880) 

SOD2 encodes the superoxide dismutase enzyme 2 and it is involved in the degradation of reactive oxygen molecules (ROS), thus 

protecting the body against oxidative stress. Defects may affect the enzymatic activity of the SOD2 enzyme, resulting in a limited 

protection against the free radicals. 





References 

Sutton et al. The manganese superoxide dismutase Ala16Val dimorphism modulates both mitochondrial import and mRNA stability. Pharmacogenet 

Genomics. 2005 May,15(5):311-9. 




GPX1 - Glutathione Peroxidase (rs1050450) 

The GPX gene encodes the enzyme glutathione peroxidase, which catalyzes the reduction of peroxides and hydrogen peroxide. 

Thus, GPX plays a role in protecting the body against oxidative stress. 





References 

Tang et al. Association between the rs1050450 glutathione peroxidase-1 (C > T) gene variant and peripheral neuropathy in two independent samples 

of subjects with diabetes mellitus. Nutr Metab Cardiovasc Dis. 2012 May,22(5):417-25. 

Bhatti et al. Lead exposure, polymorphisms in genes related to oxidative stress and risk of adult brain tumors. Cancer Epidemiol Biomarkers Prev. Jun 

2009, 18(6): 1841–1848. 

Xiong et al. Association study between polymorphisms in selenoprotein genes and susceptibility to Kashin-Beck disease. Osteoarthritis Cartilage. 

2010 Jun,18(6):817-24. 

Soerensen et al. The Mn-superoxide dismutase single nucleotide polymorphism rs4880 and the glutathione peroxidase 1 single nucleotide 

polymorphism rs1050450 are associated with aging and longevity in the oldest old. Mech Ageing Dev. 2009 May,130(5):308-14. 

Steinbrecher et al. Effects of selenium status and polymorphisms in selenoprotein genes on prostate cancer risk in a prospective study of European 

men. Cancer Epidemiol Biomarkers Prev. 2010 Nov,19(11):2958-68. 

Chen et al. GPx-1 polymorphism (rs1050450) contributes to tumor susceptibility: evidence from meta-analysis. J Cancer Res Clin Oncol. 2011 

Oct,137(10):1553-61. 

Karunasinghe et al. Serum selenium and single-nucleotide polymorphisms in genes for selenoproteins: relationship to markers of oxidative stress in 

men from Auckland, New Zealand. Genes Nutr. 2012 Apr,7(2):179-90. 

Hong et al. GPX1 gene Pro200Leu polymorphism, erythrocyte GPX activity, and cancer risk. Mol Biol Rep. 2013 Feb,40(2):1801-12. 

Jablonska E et al. Association between GPx1 Pro198Leu polymorphism, GPx1 activity and plasma selenium concentration in humans. Eur J Nutr. 2009 

Sep,48(6):383-6. 

NQO1 - NAD(P)H dehydrogenase, quinone 1 (rs1800566) 

The enzyme NAD(P)H dehydrogenase, encoded by the NQO1, is a so-called oxidoreductase, and catalyzes the oxidation of 

nicotinamide adenine dinucleotide (NAD). The polymorphism rs1800566 inhibits the enzymatic activity, and coenzyme Q10 

cannot be converted into ubiquinol, or the conversion is slower than normal. 


X C/C 66% The enzyme NQO1 effectively converts the coenzyme Q10 into the antioxidant ubiquinol. 

References 

C/T 30% The enzyme NQO1 converts the coenzyme Q10 into the antioxidant ubiquinol at a slower rate 

T/T 4% The enzyme NQO1 cannot convert the coenzyme Q10 into the antioxidant ubiquinol 

Fischer et al. Association between genetic variants in the Coenzyme Q10 metabolism and Coenzyme Q10 status in humans. Published online Jul 21, 

2011. 

Freriksen et al. Genetic polymorphism 609C>T in NAD(P)H:quinone oxidoreductase 1 enhances the risk of proximal colon cancer. J Hum Genet. 2014 

May 15. 



Inflammation and risk of injury 

IL6 - interleukin 6 (rs1800795) 

Interleukin 6 is a pro-inflammatory cytokine and is an essential part of the immune response to inflammatory processes. The 

rs1800795 polymorphism lies in the gene’s promoter and modifies the expression of the cytokine. People who have the C-allele 

have a higher CK activity after intense training. 


G/G 25% No increased risk of inflammation 

X G/C 43% Increased risk of inflammation 

References 

C/C 32% Increased risk of inflammation 

Yamin C et al. IL6 (-174) and TNFA (-308) promoter polymorphisms are associated with systemic creatine kinase response to eccentric exercise. Eur J 

Appl Physiol. 2008 Oct,104(3):579-86. 

Huuskonen A et al. A common variation in the promoter region of interleukin-6 gene shows association with exercise performance. J Sports Sci Med. 

2009 Jun 1,8(2):271-7. 

Helge JW et al. The effect of graded exercise on IL-6 release and glucose uptake in human skeletal muscle. J Physiol. 2003 Jan 1, 546(Pt 1):299-305. 

Maffulli N et al. The genetics of sports injuries and athletic performance. Muscles Ligaments Tendons J. 2013 Aug 11,3(3):173-89. 

TNF-α - tumor necrosis factor a (TNF superfamily, member 2) (rs1800629) 

The tumor necrosis factor (TNF or TNF-α) is a cytokine of the human immune system, regulating the activity of the immune cells. 

TNF regulates apoptosis, cell proliferation, cell differentiation and the secretion of various cytokines. The polymorphism 

rs1800629 leads to a highly increased TNFa expression, and thus to an increased inflammatory capacity. Das A-Allel ist außerdem 

mit einer höheren CRP Konzentration assoziiert. 


X G/G 67% No increased risk of inflammation 

References 

G/A 31% No increased risk of inflammation 

A/A 2% Increased risk of inflammation 

Lakka HM et al. The TNF-alpha G-308A polymorphism is associated with C-reactive protein levels: the HERITAGE Family Study. Vascul Pharmacol. 

2006 May,44(5):377-83. 

Moldoveanu AI et al. Exercise elevates plasma levels but not gene expression of IL-1beta, IL-6, and TNF-alpha in blood mononuclear cells. J Appl 

Physiol (1985). 2000 Oct,89(4):1499-504. 


IL1RN - interleukin 1 receptor antagonist (rs419598) 

The interleukin-1 receptor antagonist is involved in the control of immune and inflammatory processes. The rs419598 

polymorphism can increase inflammatory activity. 


T/T 47% Increased risk of inflammation 

X T/C 47% Increased risk of inflammation 

References 

C/C 6% No increased risk of inflammation 

Wójtowicz A et al. IL1B and DEFB1 Polymorphisms Increase Susceptibility to Invasive Mold Infection After Solid-Organ Transplantation. J Infect Dis. 

2015 May 15,211(10):1646-57. 

Iglesias-Linares A et al. Postorthodontic external root resorption is associated with IL1 receptor antagonist gene variations. Oral Dis. 2012 

Mar,18(2):198-205. 

X. Wu et al. IL-1 receptor antagonist gene as a predictive biomarker of progression of knee osteoarthritis in a population cohort. Osteoarthritis 

Cartilage. 2013 Jul, 21(7): 930–938. 

CRP - C-Reactive Protein (rs3093066) 

The protein encoded by the CRP gene (C-reactive protein) belongs to the acute-phase proteins and elevated levels of CRP in the 

blood can be found in inflammatory processes. CRP binds to phosphocholine which is located on the surface of dead or dying cells 

and activates the complement system, binds to phagocytes and triggers a part of the non-specific defense mechanism. CRP is 

used as a marker of acute inflammation. The rs3093066 polymorphism is associated with a lower CRP concentration in the blood. 


A/A 12% No increased risk of inflammation 

A/C 30% Increased risk of inflammation 

X C/C 58% Increased risk of inflammation 

References 

Obisesan TO et al. C-Reactive Protein Genotypes Affect Baseline, but not Exercise Training–Induced Changes, in C-Reactive Protein Levels. 

Arterioscler Thromb Vasc Biol. 2004 Oct, 24(10): 1874–1879. 

Neubauer O et al. Recovery after an Ironman triathlon: sustained inflammatory responses and muscular stress. Eur J Appl Physiol. 2008 

Oct,104(3):417-26. 

Phillips T et al. A dietary supplement attenuates IL-6 and CRP after eccentric exercise in untrained males. Med Sci Sports Exerc. 2003 

Dec,35(12):2032-7. 


IL6R - interleukin 6 receptor (rs2228145) 

Interleukin 6 is a pro-inflammatory cytokine and is an essential part of the immune response to inflammatory processes. The 

interleukin-6 receptor (IL-6R) forms a complex and has an impact on IL-6 activity. It has been shown that the rs2228145 

polymorphism has an impact on the concentration of sIL-6R and IL-6 and therefore on inflammatory responses. 


X A/A 42% No increased risk of inflammation 

References 

A/C 47% Increased risk of inflammation 

C/C 11% Increased risk of inflammation 

Galicia JC et al. Polymorphisms in the IL-6 receptor (IL-6R) gene: strong evidence that serum levels of soluble IL-6R are genetically influenced. Genes 

Immun. 2004 Sep,5(6):513-6. 

Gray SR et al. The response of circulating levels of the interleukin-6/interleukin-6 receptor complex to exercise in young men. Cytokine. 2009 

Aug,47(2):98-102. 

Pedersen BK et al. The metabolic role of IL-6 produced during exercise: is IL-6 an exercise factor? Proc Nutr Soc. 2004 May,63(2):263-7. 

Jones SA et al. IL-6 transsignaling: the in vivo consequences. J Interferon Cytokine Res. 2005 May,25(5):241-53. 

Reich Db (2007). Health, Aging and Body Composition (Health ABC) Study: Admixture mapping of an allele affecting interleukin 6 soluble receptor 

and interleukin 6 levels. Am J Hum Genet. 80(4): 716-726. 

Robson-Ansley P et al. (2011). The effect of carbohydrate ingestion on plasma interleukin-6, hepcidin and iron concentrations following prolonged 

exercise. Cytokine. 53(2):196-200. 

GDF5 - Growth Differentiation Factor 5 (rs143383) 

The protein encoded by the GDF5 gene (Growth/differentiation factor 5) is a member of the TGF-beta super family and plays a 

vital, regulative role in the development and repair of bone, joint, and connective tissue. The rs143383 polymorphism leads to a 

reduced expression of the GDF5 protein and is associated with a higher risk of injury in the knee and Achilles tendon. 


G/G 12% No increased injury risk 

X G/A 43% No increased injury risk 

References 

A/A 45% Increased injury risk 

Ge W et al. The GDF5 SNP is associated with meniscus injury and function recovery in male Chinese soldiers. Int J Sports Med. 2014 Jun,35(7):625-8. 

Valdes AM et al. Association of the DVWA and GDF5 polymorphisms with osteoarthritis in UK populations. Ann Rheum Dis. 2009 Dec,68(12):1916-20. 

Posthumus M et al. Components of the transforming growth factor-beta family and the pathogenesis of human Achilles tendon pathology--a genetic 

association study. Rheumatology (Oxford). 2010 Nov,49(11):2090-7. 



Col1A1 - Collagen, type I, alpha 1 (rs1800012) 

The protein encoded by the COL1A1 gene (collagen, type I, alpha 1) is a fibrillary collagen and constitutes the major protein 

component of many connective tissues like ligaments and tendons, for example. Type 1 collagen is important for the structure 

and strength, as well as for the interaction with other parts of the extracellular matrix. Defects in the COL1A1 gene’s structure can 

lead to a modification of this connective tissue. 


G/G 81% No increased protection against injuries 

G/T 17% No increased protection against injuries 

X T/T 2% Increased protection against injuries 

References 

Collins M et al. Genetic risk factors for musculoskeletal soft tissue injuries. Med Sport Sci. 2009,54:136-49. 

Collins M et al. The COL1A1 gene and acute soft tissue ruptures. Br J Sports Med. 2010 Nov,44(14):1063-4. 


Khoschnau S et al. Type I collagen alpha1 Sp1 poly-morphism and the risk of cruciate ligament ruptures or shoulder dislocations. Am J Sports Med 

2008, 36:2432–2436. 

Posthumus M et al. Genetic risk factors for anterior cru-ciate ligament ruptures: COL1A1 gene variant. Br J Sports Med 2009,43:352–356. 

Col5A1 - Collagen, type V, alpha 1 (rs12722) 

The protein encoded by the COL5A1 gene (collagen, type V, alpha 1) is a fibrillary collagen and is found especially in connective 

tissue like ligaments and tendons that are composed of up to 10% of the collagen. Defects in this gene are associated with tendon 

and ligament damage. 


T/T 25% No increased protection against injuries 

T/C 64% No increased protection against injuries 

X C/C 11% Increased protection against injuries 

References 

Collins M et al. Genetic risk factors for musculoskeletal soft tissue injuries. Med Sport Sci. 2009,54:136-49. 

September AV et al. Variants within the COL5A1 gene are associated with Achilles tendinopathy in two populations. Br J Sports Med. 2009 

May,43(5):357-65. 

Collins M et al. The COL5A1 genotype is associated with range of motion measurements. Scand J Med Sci Sports. 2009 Dec,19(6):803-10. 


Mokone GG et al. The COL5A1 gene and Achilles tendon pathology. Scand J Med Sci Sports. 2006 Feb,16(1):19-26. 













BURNOUT 




FOOD LIST 



ADDITIONAL INFORMATION 

In this chapter you will receive useful and helpful information

- 

- 

NutriMe Complete 

How it works 

Every person is unique and when testing more than 50 different genes, there are more 

than several hundred trillion potential different outcomes, of which only one applies 

to you. Every unique genetic profile has other strengths and weaknesses and requires 

different substances and micronutrients for optimal health. 

NutriMe Complete - A genetically personalized micronutrient mixture with the aim of using 

your inborn strengths and compensating for your inherited genetic weaknesses. Take your 

personalized micronutrient mixture to supply it with the nutrients it needs. 

Microtransporters - optimized nutrient uptake 

The vitamins and minerals are packed during their processing into small beads, the so-called 

micro-transporters. This allows the easy mixture of different amounts of individual microtransporter 

and their micro-nutrients. For some people, the final mixture contains a higher 

proportion of vitamin C-containing micro- transporters, for others a higher proportion of 

calcium-containing micro- transporters. Thus, any recipe can be quickly and accurately created 

through a targeted micronutrient blend. In addition, the micro-nutrients are better protected 

against oxygen by their packaging in the hard micro-transporters and stay much longer stable 

compared to dissolved micronutrients. 

Please note: In order for us to create your personalized micronutrient mixture based on your genetic profile, we first need your genetic testing results 

of the relevant genes. In case we have not destroyed your DNA sample by the time you order and we do not have the required genetic results for the 

supplement, we may choose to analyze the relevant genes at our own cost to fulfill your order. By ordering, you give us the permission to do so.

- 

NutriMe Complete 

The genetic micro-nutrient mixture 

your body needs! 

Simply take your personalized micronutrient mixture every morning to supply your body 

with the right nutrients at the right amounts for its unique genetic profile. 

Order now! 


Tel. +49 (0) 2942 6091 

info@progenom.com 

www.progenom.com 

...online at: 




-

- 

- 

Optimized absorption into the blood stream 

Proper absorption of micronutrients is a complex issue, since many of the substances 

can inhibit each other’s absorption. Therefore, it is of great importance where and at 

what speed the micronutrients are released in the intestine. 

Standard micronutrients: 

Mutual uptake inhibition 

NutriMe Complete - Optimized 

absorption properties 

Absorption blocking of certain 

micronutrients 

Certain micronutrients are absorbed through 

the same processes/channels in the body. A 

good example of this is calcium and zinc. If a 

calcium/zinc powder mixture is taken using a 

gelatin capsule, both components will be 

released in the intestine. The intestinal 

mucosa then starts to absorb calcium, which 

is typically administered with a significantly 

higher dose. Calcium uses certain uptake 

channels, which are limited in number. Zinc, 

which should also be absorbed via these 

channels, is blocked by the amount of calcium 

and in many cases it will mostly remain in the 

intestines until it is excreted. For this reason, 

certain micronutrients cannot be 

administered together in the same form. 

Thus, it's important to be mindful of 

micronutrients in the form of effervescent 

tablets or gelatin capsules that contain, for 

example, mixtures of calcium and zinc. 

Physically separated distribution for 

better absorption 

The micro-transporters are designed so that 

mutually blocking substances are not 

contained within the same pellets. This way 

calcium is released in one ocation in the 

intestine and zinc is released in another 

location. Thsi way each of these 

micronutrients are released at a distance 

from one another and uptake inhibition is 

reduced to a minimum. Due to the slow 

release of micronutrients, the uptake 

channels are not heavily used, as the 

nutrients are only released at a slow and 

steady rate.

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NutriMe Complete - Optimized uptake of all nutrients 

Microtransporters - optimized nutrient uptake 

It is also known that certain micronutrients can increase each others absorption. This is why 

they are released together from the same micro-transporter, so that absorption of 

micronutrients is increased; this is the case for vitamin D and calcium. 

Certain fat-soluble vitamins such as Vitamin E need fat carriers in order to be absorbed into the 

body. For this reason, it is often recommended to take Vitamin E preparations with a fatcontaining 

meal. Here, the Vitamin E can be dissolved in dietary fat and absorbed into the 

body. The micro transporters can store the Vitamin E for hours, until they come into contact 

with fat, which means that the vitamin can then be absorbed. Before a meal it is absorbed to a 

lesser extent by the combination with the components Omega 3-fatty acids or phytosterols.

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NutriMe Complete - Proper care throughout the 

day 

The wrong dosage can quickly indicate that the body is not sufficiently supplied with 

micronutrients. Therefore, the micronutrient supplements must ensure that the 

correct micronutrients are released into the body at the correct time. 

Standard vitamins: 

To quickly metabolized by the body 

Rapid degradation of Vitamin C in the 

standard preparation 

The Vitamin C content in the 

body is falling rapidly after its 

intake 

NutriMe Complete - Permanent 

supply 

Continuous supply through micro 

transporters 

Vitamin C is continuously 

released to the body in small 

doses 

OPTIMAL RANGE 

OPTIMAL RANGE 

Hours after ingestion 

Most micronutrient preparations 

immediately dissolve in water and are 

therefore immediately released in the 

intestine and in the body, and taken up in the 

bloodstream. This has some important 

disadvantages: Vitamin C is rapidly removed 

from the body; with a half-life of 30 minutes, 

the body loses half of the total Vitamin C 

from blood in every half hour. From the 

typical daily amount of 80 mg of Vitamin C, 

only about 5 mg are left after 2 hours. After 

4h, there are less than 1 mg and thus under 

the effective limit. 

Hours after ingestion 

Since the body breaks down Vitamin C very 

fast, it is necessary to supply the body 

continuously with small amounts of Vitamin 

C. The micro-transporters were designed so 

that they slowly release the vitamins and 

minerals to the body, throughout the day. 

This way, the body is constantly supplied 

with the optimal dose of Vitamin C 

thoughout the day.

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NutriMe Complete - A lifelong product always 

according to the latest state of scientific 

knowledge 

Science always comes up with new findings in the field of genetics, disease prevention and 

micronutrients. Since your personalized micronutrient mixture is a lifetime applicable 

micronutrient preparation we have the ability to customize each new mixture individually to 

new circumstances, such as your new age, new scientific findings and new recommendations 

for a healthy diet. Therefore, the individual micronutrient levels are changed from one order to 

the next and can be individually adapted to the new circumstances. Your personalized 

micronutrient mixture is a product compiled according to your genes, always adapted for the 

cutting edge of science and technology. 

A product based on various analyzes 

Various analyzes from our portfolio can influence the compilation of your personalized 

product. Thus, it does not matter whether you have the analysis for healthy eating, the 

analysis for optimum athletic performance or the analysis for optimal micro-nutrients for the 

breast milk. All available results can be automatically integrated at no extra cost.

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NutriMe Complete - The highest quality of raw 

materials 

Your personalized supplements consist of a variety of different raw materials, which 

are selected and processed according to the highest quality standards. Special 

attention is being paid to bioavailability (how well and quickly the micronutrient can 

be added), compatibility and purity. 

Biological or pharmaceutical sources? 

Vitamins and minerals can be obtained from various sources. On the one hand there are the 

pharmaceutical preparations containing vitamins, minerals and salts produced in chemical 

reactions and then purified. On the other hand there are the natural, biological resources. 

Plants, which contain a high concentration of these micronutrients are harvested and then 

concentrated. The resulting extract is then highly enriched with the desired vitamin. 

Pharmaceutically manufactured, as well as natural vitamins, have their advantages and 

disadvantages. Pharmaceutically manufactured vitamins are usually in higher doses and have a 

longer expiration period. The higher dosage can be concentrated in smaller quantities, thereby 

reducing the required tablet size. They are also produced as pure vitamins, allowing for very 

simple and accurate dosing. As a drawback, they often have a lower bioavailability. This means 

that the inclusion of synthetic micronutrients is lower than that of biological sources. 

Biological micronutrients have the advantage of better bioavailability, i.e. they are faster and 

better absorbed in the body. They are usually better tolerated and represent a natural 

alternative due to their biological origin. As a disadvantage, even highly concentrated extracts 

still contain only small amounts of a particular vitamin. For this reason, a larger volume is 

needed to supply the body a certain amount of a vitamin. The tablet size is thus significantly 

greater, particularly when it comes to the supply of a plurality of different vitamins and 

minerals. 

Your personalized micronutrient mixture takes advantage from both sources, and combines 

them into a product. So a large part (about 80%) are of the micronutrients that are used are 

from biological sources. This results in a better bioavailability and an improved tolerability of 

the product. The disadvantage is, unfortunately, a larger volume of micro-transporters must be 

taken as a daily dose. For better long-term stability, lower volume and more accurate dosing, 

the some pharmaceutically manufactured vitamins and minerals are also used (about 20% of 

the total mixture). In this way, your personalized product offers the best of both 

micronutrients sources.

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Calcified algae are a natural source of calcium and trace elements 

Calcium, magnesium, and a part of some of the trace elements are obtained from special 

calcified seaweed (Lithothamnion sp.) in the North Atlantic. The algae grow in cold, pollutionfree, 

mineral-rich waters and accumulate more and more pure minerals with age. After the 

calcified algae are harvested, they are processed into natural, mineral powder, which has a 

clearly higher bioavailability compared to chemically prepared mineral salts. In addition to the 

main constituents, calcium and magnesium, this raw material also includes bioavailable trace 

elements such as selenium, boron, sodium, copper, iodine, nickel, zinc, iron, fluorine, cobalt and 

others in small quantities. Thanks to the pure waters of the plantations, the heavy metals are 

well below the limits of concern and through the natural cultivation of the algae they do not 

contain allergens, they are suitable for vegetarians and vegans and they do not contain 

genetically modified organisms. 

Sea magnesium, the bioavailable 

alternative 

The magnesium used in your mixture is made 

from pure seawater, not chemically produced 

magnesium salts. Thus, it has better 

bioavailability and is free of contaminating 

substances.

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Effect of your individual micronutrient mixture 

Your micronutrient mixture consists of a large number of important vitamins, minerals 

and trace elements, which control various functions in the body. Based on your genetic 

analysis, we evaluate some of these substances as more important or less important to 

your health and adjust the dosage of the product accordingly. 

Here you can see a complete list of the effects you can expect from your mix according to the 

current state of science: 

Iron 

➤ Contributes to a normal cognitive function 

➤ Contributes to a normal energy metabolism 

➤ Contributes to the normal formation of red blood cells 

➤ Contributes to a normal oxygen transport in the body 

➤ Contributes to a normal function of the immune system 

➤ Helps reduce fatigue and weakness 

➤ Fulfills a function in cell division 

Folic acid 

➤ Contributes to the growth of maternal tissue during pregnancy. 

➤ Contributes to normal amino acid synthesis 

➤ Contributes to normal blood formation 

➤ Contributes to normal homocysteine metabolism 

➤ Contributes to normal mental function 




Calcium 


➤ Contributes to a normal muscle function 

➤ Contributes to normal signal transmission between nerve cells 

➤ Contributes to a normal function of digestive enzymes 

➤ Contributes to normal blood clotting 

➤ Fulfills a function in cell division and specialization 

➤ Needed for maintaining normal bones 

➤ Needed for maintaining normal teeth 

Copper 

➤ Contributes to maintaining normal connective tissue 


➤ Contributes to a normal function of the nervous system 

➤ Contributes to a normal hair pigmentation 

➤ Contributes to a normal iron transport in the body 

➤ Contributes to normal skin pigmentation 


➤ Contributes to protecting the cells from oxidative stress 

Magnesium 



➤ Contributes to the electrolyte equilibrium 

➤ Contributes to maintaining normal teeth 


➤ Contributes to maintaining normal bones 


➤ Contributes to a normal muscle function 

➤ Contributes to normal protein synthesis 


Manganese 



➤ Contributes to normal connective tissue formation 


Phytosterol 

➤ Contributes to maintaining a normal cholesterol level in the 

blood 

Selenium 

➤ Contributes to normal sperm formation 

➤ Contributes to maintaining normal hair 

➤ Contributes to maintaining normal nails 


➤ Contributes to a normal DNA synthesis 


Vitamin A 

➤ Contributes to a normal iron metabolism 

➤ Contributes to maintaining normal mucosa 

➤ Contributes to maintaining normal skin 

➤ Contributes to maintaining normal vision 


➤ Fulfills a function in cell specialization 

Vitamin B12 



➤ Contributes to a normal homocysteine metabolism 


➤ Contributes to a normal formation of red blood cells 



➤ Fulfills a function in cell division

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Vitamin B2 




➤ Contributes to the maintenance of normal mucous membranes 

➤ Contributes to maintaining normal red blood cells 





Vitamin B6 

➤ Contributes to normal cysteine synthesis 

➤ Contributes to the regulation of hormone activity 




➤ Contributes to a normal homocysteine metabolism 

➤ Contributes to a normal protein and glycogen metabolism 


➤ Contributes to the normal formation of red blood cells 


Vitamin A 


➤ Contributes to maintaining normal mucosa 




➤ Fulfills a function in cell specialization 

Vitamin C 

➤ Contributes to normal collagen formation for normal blood 

vessel function 

➤ Vitamin C increases the iron intake 

➤ Contributes to normal collagen formation for normal bone 

function 

➤ Contributes to the regeneration of the reduced form of vitamin 

E 

➤ Contributes to normal collagen formation for normal cartilage 

function 


➤ Contributes to a normal function of the immune system during 

and after intensive physical activity 


➤ Contributes to normal collagen formation for normal gum 

function 


➤ Contributes to normal collagen formation for normal skin 

function 


➤ Contributes to normal collagen formation for normal teeth 

function 



Vitamin D3 

➤ Contributes to a normal uptake/utilization of calcium and 

phosphorus 

➤ Contributes to a normal calcium level in the blood 


➤ Contributes to maintaining a normal muscle function 

➤ Contributes to maintaining normal teeth 



Vitamin E DL/D-Alpha-Tocopherol 


Zinc 

➤ Contributes to a normal acid-base metabolism 


➤ Contributes to normal carbohydrate metabolism 


➤ Contributes to a normal cognitive function 


➤ Contributes to a normal DNA synthesis 


➤ Contributes to normal fertility and normal reproduction 

➤ Contributes to a normal metabolism of macronutrients 


➤ Contributes to maintaining a normal testosterone level in the 

blood 

➤ Contributes to a normal fatty acid metabolism 

➤ Contributes to maintaining normal nails 

➤ Contributes to a normal Vitamin A metabolism 

➤ Contributes to maintaining normal hair 

➤ Contributes to normal protein synthesis 


Info: In the European Union, micronutrient effect statements are strictly regulated and must be specifically 

approved. This list includes the permissible effect promises of this product. Other effects from studies have 

not yet been sufficiently scientifically confirmed by the EU and are expressly NOT indicated as an effect of 

this product. The effect of this product is limited to this list only. No other aspects of this booklet flow into 

the effect of the product and it is in no way suggested that certain genetic analysis results cause additional 

healing effects that reach beyond this list.

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Your daily requirement of micro-nutrients 

Micro-nutrient RDA Your 

requirement 

Unit 

Alpha lipoic acid N/A 292 mg 

Calcium 800 1200 mg 

Coenzyme Q10 N/A 54 mg 

Copper 1 0.64 mg 

Folic Acid 200 600 µg 

Iron 14 16 mg 

Lutein N/A 6.8 mg 

Magnesium 375 241 mg 

Manganese 2 6 mg 

Methyl-sulfonyl-methane N/A 67 mg 

Phytosterol N/A 95 mg 

Selenium 55 165 µg 

Vitamin A 800 2500 µg 

Vitamin B12 2.5 7.5 µg 



Vitamin C 80 218 mg 

Vitamin D3 5 15 µg 

Vitamin E (α-Tocopherol) 12 36 mg 

Zinc 10 30 mg 

The RDA values are generally defined standard values for vitamins, minerals and trace elements. However, your actual need will be 

determined by your genetics and lifestyle. 

CAUTION! Your genetic analysis shows that both over- and under-dosing of some of these substances may be harmful to your health. 

Therefore, please dose the micronutrients exactly according to these values to supply your body with exactly the right amount these 

vitamins and minerals and to prevent harmful effects of an overdose. 

Order now: 


...online at: 




MICRONUTRIENTS 

Influences on the micronutrient mixture 

Your individual micronutrient mixture will be prepared based on various analyzes and data. 

Here's what aspects affect your personal mix: 

MICRONUTRIENTS 

LIFESTYLE QUESTIONS 

NUTRITION GENETICS 

PERFORMANCE SPORT GENETICS 

DETOXICATION GENETICS 



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Follow us on Facebook to always stay up to date with news about the world of genetics. 

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CERTIFICATIONS 

Certifications 

Our laboratory is one of the most modern and automated laboratories in Europe, and has 

numerous certifications and quality assurance systems that meet international standards or 

even exceed them. The various fields of business are certified separately to the highest 

standards. 

Analysis for Lifestlye-purposes 

Certified through analysis in our ISO 15189 

certified laboratory 

Medical interpretation of genetic 

analyses 

Certified through analysis in our ISO 15189 

certified laboratory 

Scientific release of analysis results 

Licensed for medical genetic analyses by the 

Austrian government 

Company and office 

Certified through ISO 9001 


VERSION HISTORY 

Science continues to progress – so do our 

programs! 

Science is progressing rapidly and almost every day new findings in the fields of 

medicine and genetics allow us more accurate statements. Guidelines for the 

prevention or treatment of health problems and recommended consumption 

quantities for vitamins change and improve periodically and therefore the programs 

we have today are a lot more accurate than what was the science’s and technology’s 

status ten years ago. This is exactly the same for genetics. 

Every year new genes are discovered, new effects of already known genes are identified and the 

recommendations for actions that exist for certain genetic profiles changes and improve over 

time. Since the development of our first product we have integrated more than 400 

improvements in the programs to ensure that the product is always up-to-date with science 

and technology and stays user-friendly. 

Although a person’s genetic result stays the same for their lifetime, this also means that the 

interpretation is improving with new available science. We also constantly improve the 

programs with improved wording, more accurate and better calculation methods for nutrition 

as well as new findings in regards to how often certain mutations occur in the general 

population. Therefore it is possible that a few months after you have received your report, 

some data and statements can already have changed and be more accurate than it was possible 

at the first version of the report. The genetic reports also consider your current body weight 

and your age, which is why some recommendations may differ slightly from earlier statements 

(that are based on a different age and body weight). 

A new booklet in accordance with the latest developments of science and 

product development. 

Of course we do not want to withhold the positive improvements of our genetic programs from 

you. Therefore you have the possibility to enquire at any point in time in the future if there are 

already new findings that might make a reprint of your old genetic results with the newest 

interpretation sensible. If this is the case, we can, for a small fee, issue a new and improved 

booklet for you. There you will of course find certain deviations from the old booklet; these 

represent the improvements in this area. 


Common improvements you might receive this way are: 

Product developments: 

➤ New food products in the food list 

➤ New methods to plan your nutrition better 

➤ New ways to plan yourexercise 

➤ More accurate assessment of calorie calculation 

➤ Adjusted values that influence program intensity 

➤ Better clarity of the reports 

➤ New and better prevention and treatment options 

Age- and weight-related adjustments 

➤ New calculation of various numbers is based on your current age and body weight 

➤ New micro-nutrient recommendations that consider your new age 

Scientific developments: 

➤ New findings on the effects of already tested genes (higher or lower risk or new validity) 

➤ New assessment on the effects of certain treatments or medication 

➤ New findings on the frequency of certain mutations in the general population (that can 

influence the relative risk) 

Current version: 

➤ V515 

Here you will find the reports’ version history: 

➤ V515 - Magnesium and calcium RDA calculations have been 

improved 

➤ V514 - Vitamine B2 calculation has been improved and now is 

more accurate 

➤ V513 - UGL values for Q10 have been adjusted 

➤ V512 - Layout improvements, Design improvements 

➤ V511 - Beauty genetics implementation 

➤ V510 - Explanation has been added to show the influences for 

each order on the individual micronutrient recipe 

➤ V509 - The BMR calculation for data entered in the order form 

was improved and now is more accurate 

➤ V508 - Official guidelines for certain drugs have been added to 

the pharmacogenetics section 

➤ V507 - More drugs were implemented in the pharmacogenetic 

section 

➤ V506 - Pharmacogenetic calculation improvements 

➤ V505 - Report Automation: Warning when certain order details 

are missing 

➤ V504 - Colon health OR calculation has been adjusted 

➤ V503 - Colon health chapter has been improved 

➤ V502 - Skin health section has been improved 

➤ V501 - Pharmacogenetic improvements 

➤ V500 - UGL values have been improved 

➤ V499 - GRA calculation has been improved and now is more 

accurate 

➤ V498 - RDA values of some micronutrients were adjusted to more 

accurate values based on science and international regulations 

➤ V497 - Implementation of new modules 

➤ V496 - Micronutrient ranges were better adapted to new science 

and legal requirements 

➤ V495 - Pharmacogenetic improvements 

➤ V494 - Layout improvements, Design improvements, Report 

adaptations for DC 

➤ V493 - Further genes were included in the pharmacogenetic 

analysis 

➤ V492 - Performance improvements 


➤ V490 - Algorithm improvements 

➤ V489 - Advert pages have been improved 

➤ V488 - Burnout module update 

➤ V487 - Microbiome upgrade has been implemented 






accurate 

➤ V481 - Toxo module update 



➤ V478 - OR calculation has been improved based on current 

literature 

➤ V477 - DHC modules have been upgraded 

➤ V476 - Epigenetics module update 

➤ V475 - Performance module update 

➤ V474 - Biological age update 


➤ V472 - Magnesium values were adjusted to more accurate values 

➤ V471 - Productname integration has been improved 

➤ V470 - Rebranding options have been improved 

➤ V469 - RDA values of MSM were adjusted to more accurate values 

based on science and international regulations 

➤ V468 - Micronutrient (MSM) calculation has been improved 

➤ V467 - CYP2D6 allele calculation (pharmacogenetics) has been 

improved 

➤ V466 - Automated layoutchanges have been improved 

➤ V465 - Lung Health calculation integrated and validated 

➤ V464 - Warfarin dose recommendation improved 

➤ V463 - MAX micronutrient values have been improved 




accurate 


accurate 

➤ V458 - CHD OR calculation has been improved and now is more 

accurate 

➤ V457 - Scale bar calculation for micronutrient dosages has been 

improved 

➤ V456 - Calculation of recipes has been improved 



adaptations for DC 

➤ V454 - Rebranding options have been improved 

➤ V453 - Rearrangement of DHC chapters 

➤ V452 - Psychological disorder risk calculation was added 

➤ V451 - Further genes were included in the nutrition sensor 

➤ V450 - Improved version history 

➤ V449 - Improved calculation of the food list 

➤ V448 - Improved presentation of the food list 

➤ V447 - Micronutrient recipe was improved and takes now more 

genes into account 

➤ V446 - Improved presentation of the nutrigenetic chapters 

➤ V445 - Improved sport tables. Icons now show the type of the 

activity 

➤ V444 - Weight Sensor: Low calorie snacks were improved 

➤ V443 - Improved marketing and order sites make it easier for the 

consumer to order supplements 

➤ V442 - Rearrangement of all DNC chapters 

➤ V441 - New nutrigenetic overviews were implemented 

➤ V440 - Population frequencies were updated according to the 

1000 Gene Project Phase 3 

➤ V439 - Improved calculation of disease risks compared to the 

average population 

➤ V438 - New improved chapter overview implemented 

➤ V437 - A calculation to produce weight management 

supplements in the form of pellets has been included 


section 


are missing 

➤ V434 - Odds ratio calculation was imrpoved for all metabolic 

problems. Population frequencies were updated according to "The 

1000 Genomes Project" 

➤ V433 - Food Components: Calculation of kalium scale bar was 

improved and now is more accurate 

➤ V432 - Foodtable: Excel layout improvements 

➤ V431 - Foodtable: Excel bar size column was integrated. Now the 

exact value of the bars are shown 

➤ V430 - Foodtable: Calculation of g/article for vegetables 

improved 

➤ V429 - Foodtable genetic intolerance columns improved 

➤ V428 - RDA values of some micronutrients were adjusted to more 

accurate values based on science and international regulations 


section 

➤ V426 - Micronutrient ranges were better adapted to new science 

and legal requirements 

➤ V425 - The micronutrient dosages were adapted to new 

government regulations and new sciences (particularily ALA, D3, C, 

lycopene, luteine and copper) 

➤ V424 - The BMR calculation for data entered in the orderform 


➤ V423 - The quality control of entered data was improved by a 

second double-check 

➤ V422 - Formula restructuring 

➤ V421 - The risk for alcohol dependence calculation was improved 

and is more accurate now 

➤ V420 - The description of detoxification genes and their genetic 

variations was improved 

➤ V419 - Having a high risk of alcoholism now also affects the food 

recommendations for alcohol-containing foods 

➤ V418 - Report automation: Certain report sections are shown for 

athletic performance reports 

➤ V417 - Report update: Special requests of a distributor (JH) were 

implemented 

➤ V416 - The risk calculation for bone health based on genetics was 


➤ V415 - The warning threshold for: "attention, this food contains 

lactose" was lowered, so food types with little lactose also trigger 

the warning 

➤ V414 - Report update: Special requests of a distributor (DPME) 

were implemented 



➤ V412 - The new prostate risk calculation results are now applied 

to the overview scale bars at the front of the reports 



➤ V410 - Report update: Special requests of a distributor (KRSD) 


➤ V409 - The basic metabolic rate at rest was locked at a minimum 

of 1000kcal, irrespective of age. This is more appropriate for 

younger users of the weight management programs 

➤ V408 - Design improvements (colour codes) 

➤ V407 - The risk calculation for bone health based on genetics was 

improved and now is more accurate. Changes are now full applied 

➤ V406 - The risk for diabetes calculation was improved and is now 

(especially for high risk individuals) more accurate 

➤ V405 - Report automation: Reports for athletic performance 

were improved for automation 

➤ V404 - The calculation for prostate risk was updated with newer 

science about how common these variations are in the general 

population. Risk calculations are now more accurate. 

➤ V403 - Report Automation: Formula update gives alert in case 

customer details are missing 

➤ V402 - Rarely occurring genetic variants relevant in Alzheimer’s 

Disease were included in the formula 

➤ V401 - Report layout and text improvements for athletic 

performance tests 

➤ V400 - Linoleic acid risk calculation for the food list was 


➤ V399 - The risk of some bone metabolism genes was improved 

and now is more accurate 

➤ V398 - The risk for certain eye disease risk calculations and the 

corresponding food recommendations was improved and now is 

more accurate 

➤ V397 - Linoleic acid risk calculation for the food list was improved 


➤ V396 - Special adaptations for vegan customers using allergy 

testing services 


adaptations for a distributor (DCR) 

➤ V394 - Report update: New naming system doe new-born 

screening analyses 

➤ V393 - Report update: Special requests of a distributor (ASGX) 



are missing 


are missing 

➤ V390 - Cardiovascular disease risk and LDL cholesterol disease 

risk calculation was improved, especially for high risk individuals 

and is more accurate now. This affects many other sections. 

➤ V389 - Basic metabolic rate at rest calculation was improved for 

some weight management reports 

➤ V388 - Special feature for Muslims to help avoid pork 

➤ V387 - Certain report improvements for young patients 

➤ V386 - Report automation: Certain texts are hidden under certain 

conditions in some reports 

➤ V385 - The recommendation calculation for total iron intake was 


➤ V384 - The recommendation calculation of fructose containing 

food types was improved and now is more accurate 

➤ V383 - Report automation: Recipe book automation was 

improved 

➤ V382 - Report automation: Alert systems for certain conditions 

such as missing details were implemented 

➤ V381 - Report automation: Alert systems for missing gene results 


➤ V380 - Design, layout and text improvements 

➤ V379 - Report covers were improved 

➤ V378 - Scale bar and text colours for fructose risk were improved 

➤ V377 - Iron intake recommendations were linked to iron overload 

disorder risk in an improved way and is now more accurate. This 

influences many aspects of the reports such as food 

recommendations 

➤ V376 - Report update: Special requests of a distributor (PGNS) 


➤ V375 - Design and text improvements 

➤ V374 - Better BMI calculation for children implemented, making 

the calculations in these cases more accurate 

➤ V373 - Report update: Special requests of a distributor (SLGN) 


➤ V372 - Reports now consider the intake of calcium through 

nutrition more accurately. This affects many aspects of the food 

recommendations 

➤ V371 - New gene for new-born birth weight added to reports 

➤ V370 - Text improvements 

➤ V369 - Report automation: Alert systems for certain conditions 

such as missing details were implemented 

➤ V368 - New BMI calculation formulas implemented for some 

reports. This calculation is now more accurate 

➤ V367 - Hormone replacement therapy genetic testing is now 

added to larger packages by default 

➤ V366 - Report update: Special requests of a distributor (DNK) 



➤ V365 - New pregnancy related gene was added 

➤ V364 - Risk calculation for diabetes Type 2 was improved and 

now is more accurate. This influences many aspects of the report 

➤ V363 - Risk calculations for spontaneous abortion in pregnancy 


➤ V362 - Risk calculations for preeclampsia in pregnancy was 


➤ V361 - New pregnancy risk calculations were implemented 

➤ V360 - Report update: Special requests of a distributor (PGMS) 


➤ V359 - Risk calculations for bone health were improved, which 

influences many parts of the programs 

➤ V358 - Oxidative stress genes added to athletic performance 

reports 

➤ V357 - Report update: Special requests of a distributor (PHMLT) 


➤ V356 - Improved food recommendation calculation for omega 3 

was implemented, which influences many aspects of the food list 

➤ V355 - Caffeine break down calculations were improved and are 

now more accurate 

➤ V354 - Effect of coffee on breast cancer risk in women was 

implemented in several reports 

➤ V353 - Caffeine recommendations based on breakdown capacity 

was improved 

➤ V352 - Formula restructuring 

➤ V351 - Fructose containing food recommendations were 

improved and are now more accurate 

➤ V350 - Fructose containing food recommendations were 




➤ V348 - Recommendations for iron intake was improved 

➤ V347 - Recommendations for diabetic nutrition was improved 

and food list is now more suitable for diabetic patients 

➤ V346 - Design and text improvements 

➤ V345 - Report update: Special requests of a distributor (GNBL) 


➤ V344 - Micronutrient recommendation calculations were 


➤ V343 - Micronutrient recommendation calculations were 


➤ V342 - Supplement calculations: Formula adjustments for 

personalized supplement production were implemented 

➤ V341 - Certain questions that influence the athletic performance 

programs have been implemented 

➤ V340 - Scale bars that show the risk of coffee and caffeine have 

been improved 

➤ V339 - The program now can consider iron deficiency in its 

nutritional recommendations as well. Added benefit for iron 

deficient individuals 

➤ V338 - Supplement automation: New automation system for 

supplement manufacture implemented 



➤ V336 - Report update: Special requests of a distributor (GB) were 

implemented 

➤ V335 - Customer details question answers are now shown in the 

back of some reports for reference 



➤ V333 - The scale bar for lactose intolerance risk was improved 





➤ V330 - The food recommendation for arachidonic acid containing 

foods was improved and now is more accurate. This affects animal 

product-based food recommendations 



➤ V328 - Hand written notes sheets were added to some reports 

➤ V327 - Certain reports now have a video link for video 

consultation 



➤ V325 - Various improvements to text, layout and design 

➤ V324 - The intensity of the weight management program was 

adjusted and now is equally intense for all customers. This affects 

and improves many aspects of the weight management report 

➤ V323 - Detoxification results are shown in certain report types 

➤ V322 - Omega 3 risk calculations and recommendations have 

been improved and now are more accurate. This has an impact on 

the food list 

➤ V321 - Video consultation links have been implemented in certain 

reports 

➤ V320 - Supplement automation: New improvements in producing 

personalized labels 

➤ V319 - Supplement automation: New improvements in 

automating the personalized production of weight management 

supplements 

➤ V318 - Text improvement in some athletic performance reports 

➤ V317 - Text improvement in some athletic performance reports 

and allergy reports as well as allergy warnings 

➤ V316 - Reports can now consider milk protein intolerance and 

give better food recommendations 

➤ V315 - The calculation and recommendation for fructose 

containing foods was improved and now is more accurate 

➤ V314 - Supplement automation: better automation of 

personalized weight management supplements 



➤ V312 - Supplement automation improvement 

➤ V311 - Supplement intake recommendations were improved. 

Some individuals now get the recommendations to take 

supplements 2 times per day, but have to take a reduced volume. 

➤ V310 - Video consultation link in some reports was improved 

➤ V309 - Supplement automation improvement 

➤ V308 - The risk calculation for thrombosis was improved and now 

is more accurate 

➤ V307 - Supplement automation improvement for label creation 

➤ V306 - The risk calculation for thrombosis was improved and now 

is more accurate 

➤ V305 - Video consultation link in some reports was improved 



➤ V303 - The minimum daily calories a person must eat has been 

defined and makes the product more suitable for users of low body 

weight 

➤ V302 - The basic metabolic rate at rest calculation was improved 


➤ V301 - The scale bars for exercise have been improved in some 

reports 

➤ V300 - The basic metabolic rate at rest calculation was improved 


➤ V299 - Certain text improvements were done 

➤ V298 - The warning column in the food list can now be hidden or 

shown automatically 


CUSTOMER SERVICE 

Customer Service 

Questions or comments about our service? 

Our customer service team is happy to help with any enquiries, questions or problems. You can contact 

us in the following ways: 

➤ Tel. +49 (0) 2942 6091 

➤ info@progenom.com 

➤ www.progenom.com 

Our team is looking forward to your call. Customer satisfaction is our first priority. If you are not fully 

satisfied with our service, please let us know. We will do our best to help find a satisfactory solution to 

your problem. 

Contact | Impressum 

ProGenom GmbH 

An der Springlake 29 

59590 Geseke 

GERMANY 


TECHNICAL DETAILS 

Technical details 

Address 

Musterstrasse 1 

1234 Musterstadt 

GERMANY 

Order number 


Date of birth 

01/01/1990 

Product codes 

L1WSS, L3NUT, L4PER, L5TOX, L6EPI, L7BUR, 

L8AGE, M0PHA, M1CAR, M1HYP, M1THR, 

M2GLU, M2IBD, M2LAC, M3DIA, M3IRO, 

M4BON, M4JOI, M5ALZ, M5DEP, M5SCH, 

M6PER, M7BRE, M7COL, M7LUN, M7PRO, 

M7SKI, M8AMD, M8GLA, M9HIV 

Ordering company 

ProGenom GmbH 

An der Springlake 29 

59590 Geseke 

GERMANY 

Laboratory Director 

Established analysis methods 

qRT-PCR, DNA sequencing, fragment length 

analysis, CNV assay, GC-MS, Immunocap ISAC, 

Cytolisa 

Detection rate 

~>99% 

Report generated 

07/02/2018 

Current version 

V515 

Analyzing company 

DNA Plus - Zentrum für Humangenetik 

Georg Wrede Strasse 13 

83395 Freilassing 

Deutschland 

Laboratory Manager 

Dr. Daniel Wallerstorfer Bsc. 

Florian Schneebauer, MSc. 


NOTES:

0000000000000

0000000000000 


Maria Musterfrau

ProVitalDNA - Package - DEMO EN

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