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Why this analysis is relevant

People respond very differently to the same endurance training—the range extends from barely measurable improvement to gains of over 40 percent. The analysis shows where you need to focus when your body responds more slowly.

What the variants mean

Certain variants are associated in studies with a stronger training adaptation, while others are associated with a weaker one. Those who respond less strongly need more volume or more targeted intensity control to achieve the same result.

What you can do with this information

With lower responsiveness, high-intensity intervals often work better than pure base training because they provide a stronger stimulus for mitochondrial formation. With good responsiveness, a high proportion of easy base-training sessions is usually sufficient.

Frequently asked questions

Can I have my VO2max measured?
Yes, through spiroergometry or approximately via field tests. Genetic analysis shows your predisposition; the test shows your actual status.

Am I untalented if I have an unfavorable variant?
No. Training status has a far greater influence on VO2max than genetic makeup. Genetics only determines how quickly you progress.

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Why this analysis is relevant

Anyone who breaks down acetaldehyde slowly is under significantly greater strain—even with small amounts and even when nothing feels noticeable subjectively. This explains why tolerance varies so widely despite drinking the same amount.

What the variants mean

The slow ALDH2 variant is common in East Asia and causes the well-known facial flushing after drinking alcohol there. In Europe, variants of the ADH genes are more relevant; they alter the breakdown rate in the first step.

What you can do with this information

When breakdown is slowed, the most consistent measure is to reduce the amount consumed—the breakdown cannot be accelerated. Adequate fluids, eating with alcohol, and alcohol-free days provide additional relief. The liver enzymes GPT and Gamma-GT are suitable for monitoring progress.

Frequently asked questions

What causes facial flushing after drinking alcohol?
It is caused by accumulated acetaldehyde when breakdown is slowed. It is a visible warning sign of increased strain, not a harmless effect.

Can I speed up alcohol breakdown?
No. Neither coffee, exercise, nor home remedies change the rate of breakdown. Only time helps—and consuming less.

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Why this analysis is relevant

The result explains why some people benefit greatly from switching to a diet containing plant oils and fish, while little changes for others.

What the variants mean

With certain variants, studies show a significantly stronger response in blood lipid levels to an increase in polyunsaturated fatty acids. This mainly affects triglycerides.

What you can do with this information

If you have a highly responsive variant, it is worth consistently focusing on rapeseed and flaxseed oil, walnuts, and fatty fish. If your responsiveness is lower, exercise and reducing refined carbohydrates are usually the more effective levers.

Frequently asked questions

Does this replace measuring my blood lipid levels?
No. Genetic analysis shows your predisposition, while blood values show your current status. The two complement each other—only together do they provide a complete picture.

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Why this analysis is relevant

Injuries to the Achilles tendon, cruciate ligament, and rotator cuff are among the most common reasons for lengthy training breaks. Knowing your predisposition allows you to train preventively instead of treating problems reactively.

What the variants mean

Certain variants have been associated in studies with an increased frequency of tendon and ligament injuries in physically active people.

What you can do with this information

In people with an unfavorable predisposition, eccentric strength training for the tendons, thorough warm-ups, gradual increases in training volume, and sufficient recovery are the most effective measures. Adequate intake of vitamin C and protein also supports collagen production.

Frequently asked questions

Does that mean I should avoid certain sports?
No. It means planning increases in training load more carefully and taking preparation more seriously. Injuries are almost always caused by increasing too quickly, not by the sport itself.

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Why this analysis is relevant

Telomere length is considered one of the markers of biological age, as distinct from chronological age. It can be influenced—smoking, chronic stress, lack of sleep, and obesity accelerate its shortening.

What the variants mean

Certain variants are associated with shorter telomeres on average. The genetic contribution is substantial, but so is the lifestyle contribution, which—unlike genetic predisposition—can be influenced.

What you can do with this information

Observational studies consider quitting smoking, regular exercise, a Mediterranean diet, sufficient sleep, and active stress reduction to be protective of telomeres. Supplements that promise to lengthen telomeres have no robust evidence behind them.

Frequently asked questions

Can I lengthen my telomeres?
It is difficult to influence telomere lengthening, but the rate of shortening can be influenced. Quitting smoking, exercise, and sleep are the best-supported factors.

Does this predict my life expectancy?
No. Telomere length is a statistical marker at the population level and does not allow conclusions about an individual person.

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Why this analysis is relevant

These variants explain why some people respond to a carbohydrate-rich meal with significantly higher blood glucose spikes than others—even when eating the same food. Knowing this allows you to structure your carbohydrate intake strategically.

What the variants mean

Certain variants are associated with higher fasting blood glucose levels and a delayed insulin response. MTNR1B is particularly interesting: In carriers of this variant, the blood glucose response to late meals is significantly less favorable.

What you can do with this information

Effective measures include choosing fiber-rich carbohydrate sources instead of fast sugars, eating protein and vegetables before the carbohydrate component of a meal, exercising after eating, and—in the case of an MTNR1B variant—moving the last meal to the early evening. HbA1c measured in the blood is suitable for monitoring over time.

Frequently asked questions

Does an unfavorable variant mean that I will develop diabetes?
No. This analysis is not a diagnostic procedure and does not predict disease. It describes how your metabolism responds to carbohydrates—and this influence is considerably smaller than that of weight, physical activity, and diet.

Why is eating late less favorable with MTNR1B?
Melatonin rises in the evening and suppresses insulin secretion more strongly in carriers of this variant. The same meal therefore leads to higher blood glucose levels late in the evening than at midday.

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Why this analysis is relevant

A large proportion of the population lives against its own internal clock—working hours rarely take chronotype into account. The resulting shift between biological and social time measurably affects sleep quality and metabolism.

What the variants mean

Certain variants are associated with a tendency to sleep later, a later sleep onset, and, in studies, higher calorie intake in the evening.

What you can do with this information

Chronotype cannot be retrained, but its effects can be reduced: Bright light in the morning shifts the internal clock earlier, while dim light and avoiding screens in the evening prevent further delays. People with a pronounced evening chronotype should avoid scheduling important tasks in the early morning. In combination with the MTNR1B variant, eating the last meal earlier is also advisable.

Frequently asked questions

Can I turn myself into an early riser?
Only to a limited extent. Chronotype is largely genetically determined and changes mainly with age. A shift of one to two hours is realistic with consistent light management.

What is social jet lag?
The difference between your sleep time on free days and on workdays. The greater it is, the more strongly you live against your own internal clock.

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Why this analysis is relevant

Iron is the only nutrient for which both deficiency and excess are relevant. The analysis shows which direction your predisposition tends toward—and whether iron supplements make sense for you or should be used with caution.

What the variants mean

Variants in TMPRSS6 are often associated with lower iron and ferritin levels. Certain HFE variants are associated with increased iron absorption.

What you can do with this information

Genetic analysis does not replace blood testing—the ferritin level remains decisive, supplemented by transferrin saturation and CRP. If there is a tendency toward increased absorption, iron supplements should only be taken after testing.

Frequently asked questions

Should I supplement iron if I have an unfavorable variant?
Only after testing. Taking iron without a confirmed deficiency is not useful and is not advisable if you are predisposed to increased absorption.

Does this replace a medical evaluation?
No. This analysis provides lifestyle and nutrition information. Abnormal iron levels in the blood should always be medically evaluated.

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Why this analysis is relevant

Low-grade inflammation is one of the links between abdominal fat, insulin resistance, and vascular aging. People with a pronounced predisposition to react benefit particularly strongly from an anti-inflammatory diet and good sleep quality.

What the variants mean

Certain variants are associated with higher baseline levels of inflammatory markers. This does not mean that inflammation is present—it describes how strongly the system responds when irritated.

What you can do with this information

Effective measures include omega-3 fatty acids, plenty of vegetables and fiber, reducing alcohol and highly processed foods, getting enough sleep, and reducing abdominal fat. Concurrent CRP blood testing shows whether the measures are working.

Frequently asked questions

How is this related to the CRP level in a blood test?
The genes describe predisposition, while blood CRP reflects the current state. People with a pronounced predisposition should monitor their blood levels over time.

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Why this analysis is relevant

People who utilize fat less efficiently at low intensity tire earlier during long sessions and benefit from a different training structure.

What the variants mean

Certain variants are associated with more efficient fat utilization and more favorable HDL and triglyceride levels.

What you can do with this information

Fat burning can be trained: long, easy sessions at a low heart rate measurably shift upward the point at which the body switches to carbohydrates. This works independently of genetic predisposition.

Frequently asked questions

Do I burn the most fat in the fat-burning heart-rate zone?
Partly, yes; absolutely, not necessarily. For weight loss, total energy expenditure matters, not the percentage of fat burned.

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Why this analysis is relevant

MTHFR variants are very common in Europe. People who carry one break down homocysteine more slowly and benefit more from the active folate form than from conventional folic acid.

What the variants mean

With reduced enzyme activity, the homocysteine level in the blood measurably increases if insufficient folate, vitamin B12, and vitamin B6 are available.

What you can do with this information

Green leafy vegetables, legumes, and whole grains are effective sources. If a variant is confirmed, the already activated form 5-MTHF is often preferred. Measuring homocysteine in the blood at the same time is advisable—it shows whether the supply is sufficient.

Frequently asked questions

Is an MTHFR variant dangerous?
No. It is very common and, in itself, is not a disease. It becomes relevant only when too little folate, B12, or B6 is supplied at the same time.

What does this mean when trying to conceive?
Good folate intake before conception is important regardless of the variant. When enzyme activity is reduced, the active form is more often recommended—this should be discussed with a doctor.

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Why this analysis is relevant

Around 30 to 40 percent of the population carry the markers, but only a fraction actually develop celiac disease. The value of the analysis therefore lies in ruling it out: Anyone without the markers does not need to pursue this cause further.

What the variants mean

Without the markers, celiac disease is very unlikely. With the markers, it is possible, but by no means certain—the vast majority of carriers remain symptom-free.

What you can do with this information

Important: This analysis is not a diagnosis. If symptoms persist after gluten-containing meals, medical evaluation is necessary—through blood antibody testing and, if appropriate, a tissue sample. Crucially, gluten must not be eliminated before the evaluation; otherwise, the result will be unusable.

Frequently asked questions

Do I have celiac disease if I have the markers?
No. These markers are a prerequisite, not a diagnosis. Only a small proportion of carriers actually develop celiac disease—and it must be diagnosed by a doctor.

Should I avoid gluten as a precaution?
No. Avoiding it without a diagnosis has no proven benefit and makes later medical evaluation impossible because the antibodies are then no longer detectable.

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Why this analysis is relevant

HDL is the value most resistant to all attempts to influence it. The analysis shows how much of it is genetic—and where the remaining opportunities for improvement lie.

What the variants mean

Certain CETP variants are associated with significantly higher HDL levels, while variants in ABCA1 and LIPC are associated with lower levels. The genetic influence on HDL is stronger than for most other blood lipids.

What you can do with this information

Effective measures include regular aerobic exercise, not smoking, and weight loss. Medications specifically intended to raise HDL have shown no benefit in studies, so the focus should be on LDL and triglycerides.

Frequently asked questions

My HDL is low despite exercising—why?
Often largely determined by genetics. HDL is strongly genetically determined. For vascular health, low LDL and low triglycerides are more important anyway.

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Why this analysis is relevant

The heart's ability to adapt partly determines how much endurance performance can improve—and is also a key factor in long-term heart health.

What the variants mean

Certain ACE variants have been linked in studies to greater cardiac adaptation to endurance training, while others appear to offer advantages during strength and explosive-power exertion.

What you can do with this information

For cardiac adaptation, long, steady sessions at low intensity provide the most effective stimulus, supplemented by a few intense intervals. Resting heart rate is a good progress marker: it measurably decreases as adaptation improves.

Frequently asked questions

Is a low resting heart rate always a good thing?
In trained people, it is a sign of good adaptation. A sudden, pronounced change in resting heart rate unrelated to training should be medically evaluated.

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Why this analysis is relevant

A weak satiety signal is one of the most common unrecognized reasons diets fail. It explains why some people feel full after the same portion while others do not.

What the variants mean

Certain variants have been associated in studies with larger portions, more frequent snacking, and a stronger recurrence of hunger after eating.

What you can do with this information

Effective measures include high-volume, low-energy meals with plenty of vegetables, sufficient protein at every meal, and eating slowly. Adequate sleep also matters: sleep deprivation significantly shifts hunger and satiety hormones regardless of genetics.

Frequently asked questions

Why don’t I feel full after eating?
In addition to dietary composition and eating speed, genetic variation in satiety signals plays a role. Meals rich in protein and fiber offset this most effectively.

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Why this analysis is relevant

Adiponectin links abdominal fat, insulin action, and low-grade inflammation. People with an unfavorable predisposition benefit more than average from reducing abdominal fat—even a few kilograms can measurably improve hormone levels.

What the variants mean

Certain variants are associated with lower adiponectin levels. In studies, this is primarily reflected in weaker insulin action at the same body weight.

What you can do with this information

Effective measures include targeted abdominal fat loss, regular endurance exercise, and a high-fiber diet. All three increase adiponectin levels regardless of genetic predisposition.

Frequently asked questions

Can I directly influence adiponectin?
Not through supplements, but very much through lifestyle. Reducing visceral abdominal fat is the most effective lever.

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Why this analysis is relevant

Potassium is sodium’s natural counterpart. A good potassium intake measurably lowers blood pressure, but it is rarely given targeted attention in the diet.

What the variants mean

Certain variants are associated with altered potassium excretion and, in studies, with slightly elevated blood pressure.

What you can do with this information

Vegetables, legumes, potatoes, nuts, and fruit are rich in potassium. People who carry an unfavorable variant benefit especially from a plant-focused diet. If kidney function is impaired, potassium intake should be managed by a doctor.

Frequently asked questions

Should I take potassium as a supplement?
Generally, no. You can easily meet your needs through vegetables and fruit, and supplements can be dangerous if kidney function is impaired.

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Why this analysis is relevant

Peak bone mass is built up by around age 30, after which it declines. Knowing early that your predisposition is unfavorable allows you to take countermeasures during the period when they have the greatest benefit.

What the variants mean

Certain variants are associated in large studies with lower average bone density. The effect of individual variants is small, but measurable in combination.

What you can do with this information

Strength training and impact exercise are effective, as are adequate amounts of calcium, vitamin D, and vitamin K, along with sufficient protein. Not smoking and moderate alcohol consumption provide additional protection. Bone density itself can only be determined by a DXA scan.

Frequently asked questions

Does the analysis predict whether I will develop osteoporosis?
No. It describes a predisposition in bone metabolism and is not a diagnostic procedure. Assessing bone density requires a DXA scan, while diagnosis requires medical evaluation.

What helps most with strong bones?
Stress. Strength training and impact exercise such as jumping or running provide the strongest stimulus for bone formation—far more than any supplement.

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Why this analysis is relevant

This is one of the most practically useful analyses because its implications can be acted on immediately: If you metabolize caffeine slowly, you move your caffeine cutoff earlier and sleep measurably better.

What the variants mean

Fast metabolizers tolerate more caffeine and tend to benefit more from its positive effects in studies. In slow metabolizers, the effects last longer, and higher amounts are associated with less favorable cardiovascular reactions.

What you can do with this information

With slow metabolism, it is advisable to have your last caffeinated drink no later than early afternoon and to limit your daily intake. Keep in mind that green and black tea, cola, and energy drinks also count.

Frequently asked questions

How long does caffeine remain in the body?
The half-life averages about five hours and is significantly longer in slow metabolizers. After eight hours, a considerable amount is therefore still active.

Why do I fall asleep easily despite drinking coffee?
Falling asleep and sleep quality are two different things. Caffeine mainly reduces deep sleep—you do not notice this when falling asleep, but the next morning.

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Why this analysis is relevant

Bloating, abdominal pain, and diarrhea after consuming dairy products are often attributed to other causes. Genetic analysis clarifies in one step whether you have the genetic predisposition to produce lactase at all.

What the variants mean

With the variant associated with no lactase persistence, enzyme activity decreases over the course of life. Symptoms often appear only in adulthood and become more pronounced with age.

What you can do with this information

Without lactase persistence, lactose-free products, aged hard cheese, and yogurt are usually well tolerated because the milk sugar has largely been broken down. Important: Avoiding dairy products must not compromise calcium intake—mineral water, green vegetables, and fortified plant-based drinks can make up for it.

Frequently asked questions

I tolerate milk, but I have the unfavorable variant—how is that possible?
For many people, the remaining lactase activity is sufficient for small amounts. Symptoms depend on the quantity consumed, the gut flora, and the accompanying meal.

Is this the same as a milk allergy?
No. Lactose intolerance is caused by a missing enzyme, while a milk allergy involves the immune system reacting to milk proteins. They have different causes and consequences.

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Why this analysis is relevant

This analysis explains one of the most persistent points of contention in nutritional counseling: some people react strongly to dietary cholesterol, while most react very little. ABCG5 and ABCG8 distinguish precisely between these two groups.

What the variants mean

Certain variants are associated with higher average LDL levels. With variants in ABCG5 and ABCG8, the response to dietary cholesterol is also significantly stronger.

What you can do with this information

What works for everyone: replace saturated fats with unsaturated fats, increase fiber, and optimize weight and physical activity. If dietary sensitivity is pronounced, additionally limiting cholesterol-rich foods may be worthwhile. The actual LDL level belongs in the blood test—the genes only describe the predisposition.

Frequently asked questions

Do I need to avoid eggs?
For most people, no—dietary cholesterol affects blood levels less than long assumed. However, the response is significantly stronger in people with certain variants in ABCG5 and ABCG8.

Does the analysis replace cholesterol testing?
No. Genes show predisposition, while a blood test shows the current state. Risk assessment is based on the measured value.

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Why this analysis is relevant

Knowing that your craving for sweets is stronger by nature allows you to respond with structure rather than self-blame—for example, by not keeping sweets in the house in the first place instead of fighting the craving every day.

What the variants mean

In observational studies, carriers of certain variants measurably consume more sugar without consciously controlling it.

What you can do with this information

Effective strategies include stable blood sugar levels through protein-rich breakfasts, fiber at every meal, and consistently keeping sugar out of sight. Not stocking up beats willpower.

Frequently asked questions

Is a strong craving for sweets genetic?
This should not be described as addiction. It concerns cravings that vary in intensity and can be managed effectively through dietary structure.

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Why this analysis is relevant

Hardly any analysis can be put into practice so directly in training. It explains why some people make rapid gains with strength training but struggle with running—and vice versa.

What the variants mean

The active variant is significantly overrepresented among elite sprinters and strength athletes, while the inactive variant is overrepresented among endurance athletes. For recreational athletes, the effect is small, but it can serve as a useful indication of direction.

What you can do with this information

With a strength-oriented profile, heavy sets with few repetitions and longer rest periods work best. With an endurance-oriented profile, higher repetitions, shorter rest periods, and greater training volume are the more effective approach. Both can be trained—the predisposition only determines where you progress faster.

Frequently asked questions

Can’t I build muscle with the endurance variant?
Yes, without restriction. For some people, it takes a little longer and works better with different stimuli. The variant indicates a tendency, not a limit.

Is ACTN3 used in elite sports?
It is the best-studied sports variant, but it is not suitable for selecting talent. The effects of training, motivation, and technique are many times greater.

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Why this analysis is relevant

Knowing that quitting is genetically more difficult for them changes how people approach the attempt—with support instead of alone, and without viewing a relapse as a personal failure.

What the variants mean

In studies, carriers of certain variants smoke more cigarettes per day on average and have a lower success rate when quitting without support.

What you can do with this information

With a pronounced predisposition, structured programs, medical support, and, where appropriate, nicotine replacement are significantly more effective than trying to quit unaided. This increases the success rate severalfold.

Frequently asked questions

Is smoking genetically determined?
Whether someone starts is shaped predominantly by social factors. How strong the addiction becomes and how difficult quitting is, however, are substantially influenced by genetics.

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Why this analysis is relevant

For people with an unfavorable variant, the recommendation to eat flaxseed oil instead of fish is practically ineffective. They need EPA and DHA directly—from fatty sea fish or algae oil.

What the variants mean

With certain variants, the conversion rate of plant-based omega-3 into EPA and DHA is significantly lower. Studies accordingly show lower EPA and DHA levels in the blood.

What you can do with this information

With limited conversion, two servings of fatty fish per week or an algal oil supplement are the direct options. At the same time, it is worth reducing omega-6-rich oils such as sunflower oil, as they compete for the same enzymes.

Frequently asked questions

Is flaxseed oil enough as a source of omega-3?
With a good conversion rate, partially; with limited conversion, hardly at all. Even under the most favorable conditions, the conversion of plant-based omega-3 into EPA and DHA is only in the single-digit percentage range.

What is the alternative for vegans?
Algal oil provides EPA and DHA directly, making it independent of the conversion rate.

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Why this analysis is relevant

Muscle mass is about far more than appearance: it determines basal metabolic rate, insulin sensitivity, and independence in later life. If you know that building muscle is more difficult for you, plan your training and protein intake more consistently.

What the variants mean

Certain variants have been associated in studies with greater lean body mass and a stronger response to strength training.

What you can do with this information

Regardless of your genetic predisposition, the principles are the same: progressively increase the load, complete two to three strength-training sessions per week, and consume 1.6 to 2.0 grams of protein per kilogram of body weight. With a weaker predisposition, consistency over the years pays off above all.

Frequently asked questions

How much protein do I need to build muscle?
Around 1.6 to 2.0 grams per kilogram of body weight per day. Studies show that more provides no additional benefit.

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Why this analysis is relevant

For decades, the question of whether a low-fat or higher-fat diet is a better fit has been answered with blanket recommendations. APOA2 is one of the few markers that can support an individualized answer.

What the variants mean

In studies, people with the sensitive variant show a significantly higher BMI when consuming large amounts of saturated fat. With low intake, the difference disappears completely—so the genetic predisposition only has an effect when challenged by the diet.

What you can do with this information

With a sensitive variant, it is advisable to limit saturated fats from butter, cream, full-fat cheese, and processed meat and instead choose olive oil, nuts, avocado, and fish. Without the variant, a moderate fat intake is generally unproblematic.

Frequently asked questions

Does that mean I am not allowed to eat any fat at all?
No. It is exclusively about saturated fats and the amount consumed. Unsaturated fats from olive oil, nuts, and fish are recommended regardless of the variant.

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Why this analysis is relevant

Overtraining is not caused by training too hard, but by not recovering enough between sessions. If you know you need more time, plan your week differently—and make more progress as a result, not less.

What the variants mean

Certain variants are associated with delayed normalization of muscle-damage markers after intense exercise.

What you can do with this information

With slower recovery, longer intervals between hard workouts, sufficient sleep, enough protein, and light active recovery can help. High-dose antioxidant supplements are expressly not advisable here—they may blunt the training stimulus.

Frequently asked questions

How long should I rest between hard workouts?
As a rule of thumb, allow 48 hours for the same muscle group, or 72 hours if recovery is slower. What matters is how strong and motivated you feel during the next session.

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Why this analysis is relevant

The blanket recommendation to reduce salt does not benefit everyone equally. For salt-sensitive people, it is one of the most effective measures available; for others, it has little effect.

What the variants mean

In a salt-sensitive variant, studies show a measurably greater increase in blood pressure with high sodium intake, as well as a correspondingly more pronounced decrease when intake is reduced.

What you can do with this information

For pronounced sensitivity, it is worth looking at the main sources: bread, processed meat, cheese, and ready-made meals account for most salt intake, not the salt shaker. Potassium from vegetables and fruit also helps lower blood pressure.

Frequently asked questions

How much salt is recommended?
The WHO recommends less than 5 grams of table salt per day. In Germany, actual intake is on average significantly higher, mainly from processed foods.

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Oxidative stress is involved in cellular aging, the ability to recover after exercise, and detoxification capacity. Those with a less well-equipped system benefit disproportionately from a diet rich in antioxidants.

What the variants mean

Certain variants reduce the activity of the protective enzymes. This becomes particularly relevant under high stress – intense training, smoking, or significant environmental pollution.

What you can do with this information

Color on your plate works: berries, dark vegetables, green tea, nuts, and olive oil provide the substances that support the enzyme system. Important: High-dose antioxidant supplements can even weaken the training effect and are not recommended.

Frequently asked questions

Should I take antioxidant supplements?
Probably not. Studies show that high doses of individual antioxidants can dampen the training adaptation stimulus. This effect does not occur when they are obtained through food.

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Why this analysis is relevant

The soils in Central Europe are low in selenium, so intake from plant-based foods is correspondingly low. Those who also carry an unfavorable transport variant have more difficulty achieving adequate levels.

What the variants mean

Certain variants are associated with lower selenium levels in the blood and influence how efficiently selenium reaches its target organs.

What you can do with this information

Good sources include fish, eggs, meat, and Brazil nuts – for the latter, a few per week are sufficient. With selenium, the gap between enough and too much is small, so supplementation should only be undertaken after testing.

Frequently asked questions

How many Brazil nuts per day are advisable?
One or two a day are generally sufficient. Significantly more can already lead to excessive intake.

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Why this analysis is relevant

The analysis explains an everyday difference: why some people thrive in exam situations while others freeze—with the same preparation and competence.

What the variants mean

The variant referred to as Warrior breaks down dopamine quickly and is associated with better performance under pressure. The variant referred to as Thinker breaks it down slowly and is associated with better concentration and memory in calm situations, but greater sensitivity to stress.

What you can do with this information

For the Thinker profile, it is beneficial to schedule demanding tasks during quiet periods, actively limit stress peaks, and prioritize regular recovery. For the Warrior profile, clear deadlines and structure help, because low stimulation is more likely to lead to understimulation.

Frequently asked questions

Is one variant better than the other?
No, it is a trade-off. Both have advantages in different situations—which is why both have remained common in the population.

Does this say anything about my personality?
Only a very small part. Personality arises from thousands of gene variants, experiences, and environmental factors. This single variant describes a tendency in the stress response, not your character.

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Why this analysis is relevant

MLXIPL is the most interesting marker in this group: it explains why some people respond to a high-sugar diet with sharply rising triglycerides while others barely respond. This turns a blanket recommendation into a targeted one.

What the variants mean

Certain variants are associated with significantly higher triglyceride levels on average, especially with high intake of sugar, fructose, and alcohol.

What you can do with this information

The fastest effects come from avoiding alcohol and reducing sugar and refined carbohydrates—triglycerides often respond within just a few weeks. Omega-3 fatty acids, weight loss, and exercise also help.

Frequently asked questions

Why are my triglycerides high even though I eat little fat?
Triglycerides are produced in the liver mainly from excess carbohydrates and alcohol, not primarily from dietary fat. Sugar and alcohol are the more effective levers.

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Why this analysis is relevant

Anyone who knows that their sense of satiety is genetically weaker finally understands why portion control requires more effort for them than for others—and can deliberately choose strategies that address exactly that, instead of blaming themselves for a lack of discipline.

What the variants mean

Carriers of the weight-increasing FTO variant weigh an average of about 1.5 to 3 kilograms more than people without this variant. This is a statistical average across large groups, not a prediction for any individual. The key point is that the effect can be demonstrably reduced through exercise.

What you can do with this information

With a pronounced predisposition, protein-rich meals, regular mealtimes, and consciously controlled portion sizes are particularly effective because they compensate for the weaker satiety signal. Studies also show that regular exercise significantly reduces the influence of the FTO variant—the predisposition is therefore not a predetermined outcome.

Frequently asked questions

Does having an unfavorable variant mean that I will inevitably gain weight?
No. These variants indicate a predisposition, not a predetermined outcome. Their influence is significantly smaller than that of diet and exercise—and both can be used deliberately to offset it.

Why is FTO called the fat gene?
Because it was the first common variant whose association with body weight was conclusively demonstrated. The name is misleading: The gene does not make anyone fat; it primarily influences the sensation of satiety.

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Why this analysis is relevant

The transition from enjoyment to habit happens gradually. Anyone who is aware of a pronounced predisposition can set conscious boundaries earlier, rather than waiting to react until a pattern has formed.

What the variants mean

Certain variants are associated in studies with a stronger reward response to alcohol. The influence is real, but significantly smaller than that of environment, habit, and availability.

What you can do with this information

Effective measures include having fixed alcohol-free days, not keeping alcohol supplies at home, and consciously replacing drinking rituals. If you are concerned about your drinking behavior, seeking an assessment from a doctor or addiction counselor is the right step—this analysis is not a substitute.

Frequently asked questions

Does an unfavorable variant mean that I will become addicted to alcohol?
No. This analysis does not predict whether someone will develop a disease. It describes a tendency in the reward system, which is far more strongly influenced by behavior and environment.

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Why this analysis is relevant

A B12 deficiency can develop unnoticed over several years and leave nerve damage. People with genetically reduced absorption should have their status checked more regularly—especially if they eat little meat.

What the variants mean

In studies, certain FUT2 variants are associated with higher or lower B12 levels, depending on the specific variant. The association is primarily mediated by the gut microbiome.

What you can do with this information

With an unfavorable variant, monitoring holotranscobalamin in the blood is recommended because this value measures the portion that is actually available for use. Supplementation is advisable anyway for people following a vegetarian or vegan diet.

Frequently asked questions

What is a non-secretor?
A person whose mucous membranes do not form certain blood group sugar structures. This affects the gut microbiome and susceptibility to certain gastrointestinal infections—it is a normal variant, not a disease.

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Why this analysis is relevant

A higher turnover means a higher requirement. Together with MTHFR and FUT2, this provides an indication of how well supplied the overall methylation metabolism is.

What the variants mean

Certain variants are associated with lower vitamin B6 levels in the blood, even when intake is not lower.

What you can do with this information

Good sources include fish, poultry, potatoes, bananas, whole grains, and legumes. High-dose long-term supplements are not recommended—consistently very high doses of B6 can cause nerve damage.

Frequently asked questions

Can you take too much vitamin B6?
Yes. Persistently high doses from supplements can cause abnormal sensations and nerve damage. An overdose is not possible through diet.

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Why this analysis is relevant

With an unfavorable transport variant, vitamin C levels are lower with the same intake. This is particularly relevant for connective tissue, wound healing, and iron utilization.

What the variants mean

Studies show that carriers of certain variants have lower vitamin C levels in their blood, even though they consume similar amounts.

What you can do with this information

Vitamin C is water-soluble and is not stored—the effects are better when several small portions are taken throughout the day rather than one large dose. Good sources include bell peppers, broccoli, berries, and citrus fruits.

Frequently asked questions

Do high doses of vitamin C provide additional benefits?
From around 200 milligrams per serving, the absorption rate drops significantly and the excess is excreted. Several small portions are more effective than one high dose.

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Why this analysis is relevant

Vitamin D deficiency is already widespread in Germany because the sun is insufficient from October to March. If you also carry an unfavorable variant, you reach lower levels than others with the same amount of sun exposure and the same dose—and therefore need to pay more attention.

What the variants mean

Studies show that carriers of certain variants have significantly lower 25-OH vitamin D levels on average. The effect remains stable throughout the year and intensifies in winter.

What you can do with this information

If you have an unfavorable variant, measuring your blood 25-OH vitamin D level is particularly useful, ideally at the end of winter. The dosage should then be based on the measured level, not on a general recommendation.

Frequently asked questions

Does genetic analysis replace blood testing?
No, it complements it. The genes indicate how high your requirement is likely to be, while the blood test shows where you actually stand.

Do I need higher doses if I have an unfavorable variant?
Often, yes, but the specific amount should always be based on the measured blood level and monitored by a doctor.

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Why this analysis is relevant

Vitamin E protects cell membranes and blood lipids themselves from oxidation. The analysis connects nutrient supply and fat metabolism—two areas that are usually considered separately.

What the variants mean

Certain variants are associated with altered triglyceride levels and consequently with different vitamin E levels.

What you can do with this information

Good sources include plant oils, nuts, and seeds. Important: Vitamin E needs fat for absorption—nuts as a snack or oil in a salad are more effective than a supplement taken on an empty stomach.

Frequently asked questions

Are vitamin E supplements useful?
Usually not with a balanced diet. High-dose individual supplements have shown no benefit in studies.

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Why this analysis is relevant

This analysis is the strongest evidence that taste preferences are not learned. People who hated Brussels sprouts as children often simply had a different receptor—and need different ways to adopt a vegetable-rich diet.

What the variants mean

Supertasters perceive bitter compounds much more intensely and, in studies, eat less vegetables on average. Nontasters, in contrast, more often choose more heavily seasoned and saltier foods.

What you can do with this information

When bitterness is particularly pronounced, preparation helps: Roasting, caramelizing, and combining foods with fat or a little acid significantly dampen the bitterness. Choosing milder varieties also makes a big difference.

Frequently asked questions

What is a supertaster?
A person who perceives bitter compounds with above-average intensity. Depending on the population, this applies to about one-quarter of people and is not a disorder but a normal variation.

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Why this analysis is relevant

The explanation is practical: It is not the desire for sugar that differs, but the threshold at which something is perceived as sweet enough.

What the variants mean

Certain variants are associated with higher daily sugar intake—without those affected considering themselves particularly fond of sweets.

What you can do with this information

Effective results come from gradually reducing sweetness over several weeks. Taste perception adapts, and what previously tasted normal then seems noticeably too sweet.

Frequently asked questions

Do sweeteners help?
They replace calories but keep the sweetness threshold high. Anyone who wants to recalibrate their perception has no alternative to gradually getting used to less sweetness.

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Why this analysis is relevant

Zinc deficiency causes nonspecific symptoms such as frequent infections, poor wound healing, hair loss, and skin problems—complaints that are rarely associated with zinc.

What the variants mean

Certain variants are associated with lower serum zinc levels, regardless of dietary intake.

What you can do with this information

Good sources include meat, cheese, eggs, legumes, and pumpkin seeds. Plant-based zinc is absorbed less effectively because of phytates—soaking and fermenting significantly improve its availability. If you have an unfavorable variant, blood testing may be worthwhile.

Frequently asked questions

Does zinc affect testosterone levels?
A pronounced zinc deficiency can impair testosterone production. However, supplementation without a deficiency does not increase levels.

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