Cracking the Exercise Code: What's Your Genetic Edge?

Are you struggling to find a workout routine that truly resonates with you?

Many people force themselves to do exercises they don't enjoy, leading to inconsistency and frustration.

Discover how understanding your unique genetic makeup can help you unlock your fitness potential and create a personalized exercise plan you'll actually look forward to.

BY THE TIME YOU FINISH LISTENING, YOU'LL DISCOVER:

• How nutrigenomics can reveal insights about your body's exercise preferences
• The role of specific genes like ACTN3, AMPD1, and ACE II in determining your ideal workout style
• Practical tips for exploring different activities and finding joy in movement

Get ready to transform your fitness journey by aligning your workouts with your DNA!

Chapters

• 0:01 Personalized Fitness Through Nutrigenomics
• 14:11 Transformative Fitness Practices

Transcript

Dr. Tamar: 0:01

A regular physical activity is linked to improved sleep, enhanced memory and sharper focus.

Dr. Tamar: 0:06

It's as if each step, each lift and each stretch sharpens not just our physical form but our mental edge as well. If you want to break the mold of traditional pharmacy and healthcare, you are in the right place. Welcome to the Pivoting Pharmacy with Nutrigenomics podcast, part of the Pharmacy Podcast Network. Here's a little truth bomb. We're all unique, down to our DNA, so it's no wonder we react differently to the same medications, foods and environment. Here's a million dollar question how can you discover exactly what your body needs, which medication, what foods or supplements and which exercises are right for you? How can you manage chronic conditions like diabetes without more medications? How can you lose weight and keep it off? How do you tap into your genetic blueprint so you can stop surviving and start thriving in health and life? That is the question, and this podcast will give you the answer. I'm your host, Dr. Tamar Lawful doctor of pharmacy. Let's pivot into genomics and bring healthcare to higher levels. Hello and welcome back to Pivoting Pharmacy with Nutrigenomics. I am Dr. Tamar Lawful Dr. of Pharmacy and Certified Nutritional Genomics Specialist and your host of today's podcast. Today, we're gonna dive into something that is really special and beneficial for us on a day-to-day in our lives and that's to create a workout that truly speaks to you. It's not just about sweating it out, but finding joy and personal connection in your fitness routine. So, whether you're joining us for the first time or you've been with us on this health journey, we're going to expire and possibly change the way you view exercise. Today, we're going to explore how you can align your workouts with your inner self and taking you to where it all starts in your DNA. So, if you're ready to make each step and breath you take deeply fulfilling, listen in. So yeah, we've all heard time and time again about how crucial exercise is for our health, but sometimes we might forget why it's so important or struggle to find the right type of activity that feels good and fits into our schedules. Beyond the common knowledge that staying active keeps our bodies in shape, exercise holds the keys to unlocking vast realms of physical, mental and even emotional well-being. So let's take a look at the physical aspects and benefits of exercise. I mean they're widespread. So, beyond muscle tone and cardiovascular health, regular exercise can significantly lower the risk of chronic diseases such as diabetes, heart disease and several forms of cancer. It's like giving your body a shield, arming it against potential health threats lurking around the corner. That's the physical. Now the mental rewards are equally impressive. Have you ever noticed that clarity and surge of positivity after a good workout? That's not just coincidence. Exercise releases endorphins, our body's feel-good neurotransmitters, which can elevate mood, reduce stress and even diminish perceptions of pain. But it doesn't stop there. Regular physical activity is linked to improved sleep, enhanced memory and sharper focus. It's as if each step, each lift and each stretch sharpens not just our physical form but our mental edge as well. Emotionally, exercise can be a powerful catalyst for self-esteem and confidence. When you commit to a routine, you're not just working on your body, you're nurturing a sense of accomplishment and control Over time, as you start to see results.

Dr. Tamar: 4:02

This fosters a profound sense of personal achievement, and the social aspect of certain types of exercise, be it team sports, group classes or even a simple jog with a friend, can significantly improve your connection with others, which will enhance your emotional well-being. But the real beauty of exercise lies in its diversity. Whether it's a calming session of yoga, an exhilarating bike ride or a high energy dance class, there's something out there for everyone. The key is to find what moves you, literally and figuratively and embrace it. So, as we progress through today's topic, remember that exercise isn't just about physical transformation. It's a gateway to a more vibrant, healthier and fulfilling life. Let's explore how you can tailor this powerful tool to fit your unique health narrative and elevate your overall well-being. And we can make this tailored to you exercise tailored to you with nutrigenomics.

Dr. Tamar: 5:02

This is a field of science that examines how our diet and exercise affect our gene expression. Think of it like this Our genes are like a set of instructions for our bodies, and what we eat and how we move can influence how these instructions are carried out. When we understand our own genetic code better, we can tailor our exercise routines to what will work best for us personally. For example, I just had a client are carried out. When we understand our own genetic code better, we can tailor our exercise routines to what will work best for us personally. For example, I just had a client who got her test back a few weeks ago. She has been doing high intensity workouts which I could relate to because that's what I used to do back in the day and it turns out that her test determined a potential issue with oxidative stress. As a result of that, the exercise recommendation was to limit high intensity workouts. So now she's going to fine tune her workout schedule so that she only does high intensity about two times a week instead of five days a week. So just two days a week of high intensity for her and as a result of doing that she will actually start getting better results with her weight loss. But she only knew that because she did this nutrigenomic test that identified oxidative stress as an issue.

Dr. Tamar: 6:11

So now let's look at some genes that may help you fine-tune your fitness routine, and today I'm going to share three of those genes with you. That's the ACTN, those genes with you. That's the ACTN gene, ampd1 gene and the ACE2 gene with the deletion, so some refer to the ACTN3 as a speed gene. This particular piece of DNA can help determine whether we're better suited for sprinting fast or running long distances. Second, we have the AMPD1 gene. This is crucial for your muscles energy management during high intensity exercise. Some variants in this gene can affect the rate at which energy is produced and cleared in muscle cells. So for people with a specific variant, it might mean that after a sprint their muscle recovers faster or maybe even slower, influencing how you feel post-exercise or their readiness for the next session. So they may need more recovery time in between workouts. So understanding whether you have a variant that impacts your muscles energy management can definitely help you fine-tune your post-recovery routine. Last, we have the ACE2 gene, which plays a pivotal role in regulating blood pressure, electrolyte balance and vascular remodeling.

Dr. Tamar: 7:28

The ACE gene comes in different shapes and sizes, you guys, metaphorically speaking, with the 2-deletion variant standing out for its intriguing connection to endurance. So picture this there are a whole bunch of runners at the start line of a marathon. Some possess a genetic torch that lights their path to exceptional endurance the ACE2 deletion variant. Individuals with this invariant will have an enhanced capacity for these type of endurance sports because their body is more adept at managing stress during prolonged physical activity. So great for long distance marathons. The reason is scientifically elegant but personal. Their genetic makeup influences how their muscles will respond to exercise, so they'll have this more efficient way of transporting oxygen and utilizing it during these longer exercises like long distance runs or strenuous cycling tours.

Dr. Tamar: 8:28

So imagine planning your fitness routine with this intimate knowledge in hand. It's like having a whispered secret from nature herself, guiding you to choose paths that align with your innate strengths. But the beauty of this journey doesn't end here. It's not just about leveraging what you're naturally good at. It's about embracing the full spectrum of your genetic canvas to mold a healthier, more vibrant you. So, whether it's fine tuning your workout routine, adopt and specialize recovery protocols or simply finding joy in the resilience of your body, this knowledge empowers a more mindful, fulfilling approach to fitness. Now keep in mind that your genetic story is unique and it's waiting to be understood so you can harmonize it with the rhythms of your life for an amazing transformation in your health journey. So, whether you are an expiring marathoner, cyclist, swimmer or just starting your fitness journey, consider embracing the insights hidden in your DNA to truly optimize your workouts.

Dr. Tamar: 9:30

But I don't want you to use the fact that you haven't had your nutrigenomic test yet as an excuse to not get moving. It's important to try different kinds of activities to understand what makes you feel best. Yes, it's great if you know exactly what you should be doing, but you have to do something. So try different things. It could be an early morning swim, an evening bike ride or a midday walk. Pay attention to how these activities make you feel during and afterwards. This is a start of understanding your body's preferences and needs, because the essence of your fitness journey is deeply personal. It's not about the miles or the muscle. It's about connecting with yourself on a profound level, discovering what truly makes you tick. So I'm going to guide you in this exploration today with three ways to not just move your body but to resonate with your spirit, and that first way is to embrace exploration, so you can start by putting away the notion of this one size fits all approach to fitness. Your body is a unique landscape, rich with valleys and peaks, so take this opportunity to become an explorer within this landscape.

Dr. Tamar: 10:37

Try a new form of exercise every week, whether it's the smooth, meditative movement of Tai Chi, the rhythmic pulse of dance class or the tranquil journey of a nature hike. Each activity opens a door to discovering what aligns with you, your soul. And as you do this, again, pay attention to how you feel during and after. It's this awareness that becomes your compass, guiding you towards activities that not only benefit your physical health, but nourish your spirit as well. Now the second way to find movement that resonates with your spirit is to set joy as your benchmark. Let joy be the metric by which you measure your exercise success. Instead of counting calories burned or miles ran, focus on the smiles earned and the laughter shared. Create a joy journal. Jot down one or two lines about how you felt after each activity. Was your heart singing as you paddled across the lake? Did you find a sense of peace with practicing yoga? These moments of joy are potent indicators of the exercises that resonate with your essence. You are nurturing your physical vessel, so it's crucial to kindle the flames of joy within your heart.

Dr. Tamar: 11:45

And third, build a community of support. Remember that, while the journey is personal, you need not walk it alone. Connect with others who show your passion for living a healthier life. This could be through joining a local workout class, finding a fitness buddy or even engaging in online communities where experiences, challenges and achievements are shared. By the way, if you haven't joined our Facebook group, now is the time to do it. See our show notes to join our supportive community today. Right now, we're doing our five-day Kitchen Clean Out, hormone and Metabolism Reset Challenge, and there's so much support in that group to clean out your kitchen and replace the bad foods with foods that will support your body, give your body some nutrients and support your goals for 2025.

Dr. Tamar: 12:37

So build a community of support. It's not just about finding workout partners. It's about creating lasting bonds that inspire and uplift. So, as you take these steps, remember that the path to understanding your body's preferences and needs is a journey, not a destination. Every step, every heartbeat contributes to the unfolding story of your health. Embrace this journey with open arms and open heart, and be ready to discover not just your physical capabilities, but the depths of your inner strength. Ultimately, our goal is to find joy in movement and use our personal insights to guide our fitness journey. Exercise is a celebration of what our bodies can do and an essential part of our health story. By considering our unique genetic makeup and listening to your bodies, we can unlock an exercise routine that brings out the best in you.

Dr. Tamar: 13:29

As we wrap up, let's quickly revisit our key points. We started with the universal importance of exercise, emphasizing physical, mental and emotional benefits. We went into nutrigenomics, showing how our diet and exercise can influence gene expression, personalizing our fitness routines based on our genetics, like the speed-geared AC TN3, the energy-managing AMPD1, and the endurance-enhancing ACE2 deletion. But remember, it's not all about genetics. Exploring different activities to see what clicks for you is crucial. The aim to combine the joy of movement with insights from our DNA, crafting a health journey that's as unique as you are.

Dr. Tamar: 14:11

So, friend, embrace this journey. Blend your personal insights with your fitness regimen and create a transformative experience. Here's to discovering the perfect workout that strengthens you and resonates with your fitness regimen. And create a transformative experience. Here's to discovering the perfect workout that strengthens you and resonates with your being. Keep moving, exploring and personalizing your health. Thank you for joining me today. If you found this episode helpful or had an aha moment with something you learned, please reach out to me. You can send a direct message to me on social media platforms, at Dr Tamar Lawful, or leave it in your five star review on this podcast today. Also, share this episode with someone you know could benefit from this information. Talk to you next Friday. Until then, always remember to raise the script on health, because together we can bring healthcare to higher levels.