The 5 Little-Known Reasons Why Coconut Water Is NOT All That!

Natural, low in fat, and promises to rehydrate you more efficiently than water. Coconut water is the latest health craze to sweep the nation and it seems that you cant walk into a gym at the moment without spotting a few enthusiasts with a blue and green carton where their water bottle used to be.

11 Reasons Why People Are WRONG About Whey Protein!

Whey is a mixture of proteins isolated from the liquid material created as a by-product of cheese production. It’s a natural product so is certainly not something that anyone should fear. Whey protein has the following researched health benefits:

The #1 Reason To Listen To Mark Gilbert When It Comes To Pre Workout Supplements

The #1 reason to listen to Mark Gilbert when it comes to pre-workouts is that he designed them!

Organic Food Evangelists Need To Read This!

OK, I’ve been saying this for years and so I’m going to resist the urge to be humble and have one of my ‘I told you so’ moments, which I’ve had in the past with high-protein diets, meat, the MMR vaccine, creatine, etc., etc. …

Mean Dirty Fructose – Or Media Hype?

Fructose is a controversial sugar, and many writers have blamed it for the obesity epidemic because it is even sweeter than regular table sugar (sucrose) and it doesn’t send the same fullness signal to the brain, as compared to glucose, so may promote greater cravings for food. These writers point out it has become more prevalent in our diet at the same time as the growing obesity epidemic and has been associated with poor insulin function.

Good Calcium Intake But Bones Still Crumbly? Here’s Why!

Micronutrients are the small (‘micro’) vitamins, minerals, and trace elements which we must obtain in our diets to maintain health and life itself. They are used as raw material in the body to assist the many biological reactions which comprise our metabolism.

4 Essential Reasons Why You Should Be Boosting Your Nitric Oxide Levels!

The most crucial hormones when it comes to bodybuilding. Getting the levels of these hormones within optimal ranges is a key consideration for recovering from exercise, building muscle, and burning fat...

How do different dietary fats affect our genes?

At FitnessGenes™, we are constantly and tirelessly scouring the scientific literature for research showing any effect of changes in diet, exercise activity, or supplements on genes or on any trait that is known to be affected by our genes.


2016 has seen a rise in the number of people sourcing their protein from vegan products, as they don't contain lactose. So could this diet be right for you? The answer may be hidden in your FitnessGenes results.

Saturated Fat & Genetics

In response to recent research carried out by the FitnessGenes science team when designing our new genetically tailored nutritional recommendations, Dr Nathan West addresses the saturated fat debate, and explains how your individual genotype can influence how much you should be consuming.

Why Go Vegan?

Have you ever considered cutting all animal products from your diet? Maybe you've already adopted the lifestyle! Either way the popularity of Veganism doesn't appear to be slowing down. Nicola Hanson takes a look into the matter, to discusses the benefits and challenges of going vegan.


What's better for YOU: Salmon or flax seeds? How much of these healthy fats should you be eating to get the most benefit? Want to better understand the interplay between your food choices and your genes? Read on....

Seaweed - The New Superfood

Seaweed is the new up and coming superfood challenging the likes of Kale. With an abundance of health benefits associated with it, why wouldn't you want to include it in your diet beyond the occasional sushi? Find out more about the benefits of seaweed and how it relates to your genetics.


With Iceland enjoying success at this year's European Football Championship, maybe it's time for us to consider some of their ways of living. Do you have the genetic variations suited for a Scandinavian diet, and could this be the answer to your long-term weight loss?

7 Key Rules For Sustainable Weight Loss

Losing weight is hard, but keeping it off is the real battle. That’s why we included a progressive nutrition calculator with the FitnessGenes Genetic Fat Loss System, to help you drop weight safely and sustainably. Here are seven rules to remember when using your fat loss nutrition calculator.

7 Top Creatine Myths Explained

Creatine has long been used by bodybuilders and elite athletes to increase energy, strength, and aid recovery. But are the myths surrounding it putting you off from adding it to your supplement stack? Mark Gilbert debunks these myths, and explains how your DNA can affect your Creatine response.

Dark Chocolate: “Food of the Gods”

Dark chocolate comes from a cocoa bean known as Theobroma Cacao, which literally translates to “Food of the Gods.” The name seems fitting as the ancient Incas, Mayans, and Aztecs believed it to be a source of power. Their belief in this was due to its use as food, as well as a medicine.

Buckwheat: Profile of a Superfood

Buckwheat is a food you may or may not know about, but most people relate it to cereals or mistake it for a grain. In reality, buckwheat is actually a fruit seed related to rhubarb and sorrel. This makes buckwheat an incredible substitute for people trying to avoid grains or for those who are sensitive to wheat and other gluten containing grains.

Pumpkin: Don’t just carve it, EAT it!

Pumpkins are well known for their use in Halloween art and decorations. Outside of this annual holiday, most people don’t know much of anything about them. Let’s take a look. Pumpkin is an annual vine, also known as a “trailing plant,” that can be grown in most altitudes. There are 3 edible parts of the pumpkin: the seeds, the inner fruit, and its greens, each having their own beneficial nutritional profile. However, most pumpkins are sold without the leaves, so we’ll focus on the fruit and seeds here.

Pears So Delicious… It’s Scary

Most of us can recognize a tasty pear in any grocery store, but what do you really know about these fruits? Well, pears are actually members of the rose family of plants. Ever heard of Rosaceae? That’s right. They are related to those lovely roses you see on Valentine’s Day. The Rosaceae family also includes (but is not limited to) apples, apricots, cherries, peaches, plums, raspberries, strawberries, and even almonds!


Phytonutrients pay a key role in protecting you from harmful diseases, detoxifying carcinogens, and strengthening our immune system. But what are they, where can we find them, and are you getting enough in your diet? This blog could help you live healthier, and for longer!


This week, we’ve got the perfect breakfast meal for you to pack on some winter muscle. The carbohydrate of choice: Grits.

Green Beans

They may not be the Thanksgiving dish you look forward to most, but green beans are packed with key vitamins and health benefits. Find out how your FitnessGenes results can help determine how much you should be eating.

Cinnamon: Full of Spice and Everything Nice

Cinnamon is a spice found from the inner bark of trees indigenous to Sri Lanka and the southern parts of India. Now, cinnamon doesn’t come from just any tree. It comes from a genus known as Cinnamomum. This tropical evergreen comes in 2 types: Cinnamomum zeylanicum and Cinnamon cassia, also known as Cinnamomum aromaticum.

Vitamin D Supplementation

Winter has certainly arrived in the Northern Hemisphere, and with it comes shorter, colder days. The resulting limited exposure to sunlight can mean that you are at an increased risk of vitamin D deficiency. So why is this vitamin essential, and where else can you get it from?


A powder commonly used for color and flavor in curry dishes, turmeric has shown to lower blood pressure and improve insulin function. Discover the other health benefits of turmeric, and which genotypes benefit from it most.

An apple a day

...keeps the doctor away. Or so the saying goes. But what are the specific health benefits of this everyday fruit, and how are these influenced by your genetics? Our science team investigates.

3 Nutritious Vegetarian Recipes from Dr Pleuni, our Pro-level Triathlete

We’re fortunate to have a team of highly educated, super smart, and incredibly motivated group of international professionals here at FitnessGenes. Dr Pleuni Hooijman is shining example of the outstanding staff we’ve been able to attract. Not only does Pleuni have a Ph.D. in Muscle Physiology and speak numerous languages with professional fluency, but she’s also a pro-level triathlete! She is our very own Wonder Woman...and this week, she's offering you some tasty, nutritious, vegetarian lunch options right off her own training table.

Ginger: The Spice Of Christmas

What's Christmas without a sprinkling of ginger? This spice is often associated with the holidays, and used in a number of sweet treats. But does it also carry health benefits? We investigate the relationship between ginger and your DNA!


Whether you know them as Eggplants or Aubergines, this purple colored vegetable is packed full of nutritional value. Discover it's specific health benefits, and which genotypes may benefit most from adding it to their diet.

Brussel Sprouts

Chances are that you only purchase them during the holidays, and even then it's often a fight to get them on your family's plates. But are you missing out on some key nutritional benefits by turning your nose up at Brussel Sprouts?


After being hidden in Celery's shadow for too long, it's time to give Celeriac the recognition it deserves! Learn the specific health benefits and nutritional value of this root vegetable before trying this week's Celeriac recipe.


A plant-based protein that is also rich in fats and fibre, Chickpeas are a fantastic food source for vegetarians or those looking to lower their meat intake. But what other health benefits do they offer, and which genotypes benefit most from them?

Sweet Potatoes

As far as starchy carbs go, sweet potatoes rule. They’re incredibly versatile, delicious, and very nutrient dense. But what are their specific health benefits, and which genotypes would benefit from them most?

Teff Grain: The Secret To Marathon Success?

Many of Ethiopia's elite long-distance runners attribute their energy and health to the grain teff. But what other health benefits does it carry? Discover how your DNA can influence the nutritional value of teff.

Almonds: One of Nature's Best Treats

Could endurance athletes benefit from a ketogenic diet?

Borlotti beans - a plant protein powerhouse

How food can boost your mood: a study review

Quinoa - a pseudo-grain with real benefits

2013 was named Year of the Quinoa by the United Nations. Find out what’s special about quinoa, how it may benefit your genotype, and get some great ideas for incorporating it into your diet.

Oats: Milling over the health benefits

Why our parents were right about broccoli

Health benefits of broccoli

The scientific approach to calculating maintenance calories

Why eggs definitely come first!

Never has such a perfect food source caused such controversy and angst. Eggs have been vilified for their cholesterol content, their fat content, for their part in animal cruelty and for the spread in salmonella, but nutritionally, they are hard to beat!

How do you choose your food?

Blueberries: Health benefits and nutritional value

Resting Metabolic Rate and its impact on your body composition

Ketchup on your facts about tomatoes!

Tomatoes are a staple food in many cuisines, prized for their delicious flavor and vibrant color. They’re also packed with health benefits. Find out why you should be eating more of them.

Cashew nuts: Health benefits, facts, uses

Cashews are delicious, nutritious, extremely versatile, and easy to incorporate into your nutrition plan. Find out what makes them so special, and whether your genotype offers additional health benefits.

Carb crashing fat loss

One piece of weight loss advice you may hear people following is to cut out all carbs. Discover why this may be unnecessary, and what makes for a successful weight loss plan.


Discover the health benefits of potatoes, and how these can be influenced by your DNA.

Cauliflower: cruciferous crusader of healthy eating

Loaded with important phytonutrients, antioxidants, vitamins, and fiber, cauliflower is a nutritional force to be reckoned with

How to choose the right yogurt

Yogurt started as a way of preserving milk and morphed into a confusing array of products. Here's how to choose the yogurt that's right for you


We break open the pomegranate to reveal the nutritional value and health benefits hidden inside.


Interesting facts about the nutritional value and health benefits of spinach, including recipes.

Hazelnuts: for your heart, brain, and your good looks

Loaded with Vitamin E, manganese, and heart-healthy fats, hazelnuts can help you be smart and beautiful. They taste great too!

Health benefits of avocados plus recipes

7 reasons to eat avocados and 7 delicious ways to enjoy them.


Enjoy the power of beetroot: for your heart, your brain, your next 10k run, and your sex life.

How much protein do you need to build muscle?

One of the most debated questions in the fitness industry is – how much protein do I need to eat to gain strength and build muscle? We decipher the science for you

Are you eating insects yet?

Eating crickets may not yet solve world hunger, but they could be an interesting way to supplement your diet with an inexpensive protein source and boost your micronutrient intake.

Should I go gluten-free?

For some, a gluten-free diet is mandatory. For others, it just feels healthier. Others believe it is the ticket to weight loss. Find out if it’s right for you

Would you like fries with that? Just say ‘No’ to upselling

The average person will eat an additional 17,000 calories per year as a result of upselling. That’s an extra 5 lbs (2.27kg) of body weight every year.

Nutrient Timing

How important is nutrient timing for body composition or performance improvements? Is overall diet more important than timing each individual food or meal?

In defense of meat

Meat has been lambasted with links to weight gain, cardiovascular disease and even cancer. As part of a balanced and varied diet, meat offers many nutritional benefits. FitnessGenes examines the pros and cons of meat consumption.

Health benefits of Christmas foods

Nutrition tips for exercising in the snow

For many people, the holiday season means it’s time to grab skis, snowboards, skates, and sleds for winter sports. Cold temperatures and high altitudes put additional demands on your body and you’ll have to dress, eat, and hydrate accordingly. We explain the science.

How eating speed influences your weight

Research proves that eating speed can cause weight gain or hinder weight loss efforts. The speed at which you eat is just as important as the foods and the amounts you eat

The truth about eggs and cholesterol

Eggs neither elevate the levels of bad cholesterol in your blood nor increase your risk of heart disease. We explain the science and serve up the truth

Chia seeds – superfood or media hype?

Touted for their fiber, protein, Omega 3 content and numerous health benefits, chia seeds are hailed as one of the world's healthiest foods. We investigate the research to separate fact from media hype

Should I go Mediterranean or Nordic?

As part of a healthy lifestyle, most people stand to benefit from a Mediterranean or Nordic style diet. Depending on your genes, you may even get enhanced benefits from adopting these diets

Is eating protein bad for your bones?

When it comes to building strong, healthy bones, common sense tells us that the more protein we eat, the better, right? However, proponents of the ‘acid-ash hypothesis' and the Alkaline Diet suggest that high protein diets can actually lead to the weakening of bones and, subsequently, an increased risk of fracture. We investigate the research and report the facts

Should I supplement with beta-alanine?

What is beta-alanine? Does it work? Should you take it? Do your genes have impact? Does it affect performance? How much should you take? We investigate the science and make clear recommendations

Why you should eat whole-grain foods

We explain what whole-grains are, why they are good for you, and how they can help you lose weight!

Glycemic load and glycemic index - what are they and why they matter

Do you know the difference between glycemic load and glycemic index, why you should be paying attention to them or why ‘Low-GI' and ‘low-GL' foods are often recommended as part of healthy diets?

Will caffeinated drinks help suppress my appetite?

Caffeine has long been thought to aid weight loss, and several different theories have been proffered to explain this effect. We investigate the science and give clear guidance based on your genetic profile.

Where did my calorie deficit go?

Butter on toast, milk in tea, skin on meat. These things sound trivial, but when it comes to counting calories, they all add up, spelling disaster for your efforts at weight loss. We look at an example day and highlight all those opportunities for hidden calories to slip into your stomach.

How much zinc do I need?

Zinc is critical to the function of over 300 enzymes, plays a vital role in gene expression, and is fundamental to numerous biological processes including cell division, cell growth, maintenance of healthy nerves, strengthening of the immune system and regulating the release of hormones, including estrogen, progesterone, testosterone, and insulin. Find out how much you need and the food and supplements that can help you

Can caffeine boost my performance?

Formerly restricted by WADA as a performance-enhancing substance, caffeine was a no-go for athletes until the rules changed in 2004 allowing its use. Now, the rules are up for review and the caffeine restriction may be reinstated. Find out how caffeine can help physical and mental performance and how this is influenced by genetics.

Cinnamon: the Christmas spice of life

This week we have a great holiday recipe using cinnamon spice and all things nice! But, did you know that there are two types of cinnamon? And one of these is better for you than the other? Let's take a deeper look.

Health benefits of ginger

Christmas is less than a week away and Santa is getting ready to make his way down your chimney. Instead of leaving him some milk and cookies this year, we’ll leave him some of our scrumptious Three Wise Gingerbread Men! (link to recipe). As we explore in this article, the ginger, as well adding a fiery edge to both savoury and sweet foods, is laden with health benefits. So there’s plenty of reasons to be a ginger nut this Christmas.

Matcha vs Green Tea - how do they match up?

At some point in the last few years, we have decided that we like all things green. Wheatgrass, seaweed and kale are all on the green menu, and now matcha powder. But what health benefits does it carry, and what makes it different to green tea?

How much magnesium do I need?

All you need to know about magnesium, including: supplementation, magnesium and blood sugar and how your genes influence your magnesium requirement.

Why calorie counting is easier than you think

It’s no secret: to lose weight successfully, you’ll have to exercise, but also watch what you put in your mouth. To many of us, the idea of logging each and every meal, snack and cup of coffee sounds like a thankless chore. Indeed, surveys of people trying to lose weight suggest that calorie counting and filling in food journals is often “perceived by participants as onerous and… a significant time commitment” Nevertheless, new research suggests that effective logging of your food intake only takes around 15 minutes each day. Moreover, people who log their intake more frequently are seemingly more likely to achieve and sustain weight loss.

Is Guinness good for you?

A review of the purported health benefits of Guinness.

Nutrition for Cyclists

What, when and how much should I eat when cycling? Our Scientific Researcher, Geraldine Campbell, explains all.

Optimising vitamin D

Approximately 1 in 5 people are vitamin D deficient. Discover how we produce and use this vitamin, as well as the possible variations of the FitnessGenes vitamin D trait.

Which is the best diet for weight loss and heart health?

An overview of a recent meta-analysis into the most effective diets for weight loss and cardiovascular risk.

Is it too late for dinner?

How a late dinner promotes high blood sugar, weight gain and reduced fat burning.

Melatonin, sleep and glucose

Could dysregulation of your insulin-sleep cycle and late-night snacking increase your risk of metabolic disease?

Saturated Fat Actions

Looking to reduce your intake of saturated fat? Our research team have compiled a list of dietary actions to help you reduce the negative health effects of excessive saturated fat consumption.

Is Saturated Fat Bad?

Saturated fat is generally regarded as ‘bad fat’. But what does this mean in relation to your cardiovascular health and body composition? We investigate the impact saturated fat has on your heart and waistline in this blog.

Are you overconsuming saturated fat?

Keeping your saturated fat intake below 22g can be quite the task if you're not aware of which foods carry the greatest saturated fat content. In this blog, Kelsey Cook reviews the foods that can take you over this limit and offers some healthier alternatives.

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