Kenny Before

Like many people, Kenny never noticed exactly how much weight he had put on over the last 20 years. Year-by-year his weight slowly crept up, a couple of pounds here and a few pounds there. However, in October 2010 while attending a wealth workshop, Kenny scored well in every area but what was troubling him most—his health. Only then did he come to the realization that carrying nearly 170 pounds was too much for his 5’ 5” frame to handle.

Kenny didn’t want to jump on the newest fad diet and was committed to making a lifestyle change—but he didn’t know where to begin. That’s when he learned about the Inherent Health Weight Management Test. His results indicated that, according to his genes, he would respond best to a low carb diet combined with high intensity exercise.

Kenny began making changes to his food intake immediately after receiving his results. With the help of his wife, he started reading labels at the grocery store and together they began eliminating high carb foods from their diet. For the first 30 days, Kenny used the free Inherent Diet and Nutrient Analyzer™ service’s  online journal to track what he was eating and to help ensure his diet consisted of the right proportions of each food group. Along with the changes to his diet he began working out for an hour at least three times a week. Although adding exercise to his daily routine was hard at first, over time Kenny’s energy levels dramatically increased and he hardly remembers a time where exercise wasn’t part of his daily life.

Kenny After

As he began shedding pounds Kenny took to his social network for motivation. He took pictures at his weekly weigh-ins and uploaded pictures of his meals. When Kenny had challenging days,he read the words of encouragement left by his friends and family who were accompanying him along this journey.

In the 12 months since taking the test, Kenny lost a total of 34 pounds. He feels great and credits a better understanding of his genes as the key to taking the weight off and keeping it off for good.

Regards,
The Inherent Health Team

Shakespeare’s quote but that is the question.  Do you want to be a diabetic or do you not want to be a diabetic?”

The Center for Disease Control has solid evidence that shows a strong correlation between obesity and diabetes.  I love how one author put it “we are eating ourselves into a diabetes epidemic!”

The past weeks have seen a flurry of blogs, news blasts and tweets all commenting on the fact that celebrity cook Paula Deen was diagnosed with diabetes three years ago and is now a paid spokesperson for a pharmacy drug company.

Paula Dean is well loved. It seems people like her because she, first and foremost, is a mom. Not a fancy chef but a good cook who loves her family, wears aprons, puts her fingers in the food to taste it and laughs a lot. I reviewed her recipes (love one recipe name: double chocolate ooey- gooey butter cream cake). Let’s just say not much plant based nutrition going on here, lots of saturated fat and sugar. We need to nourish our bodies with nutrients and foods that heal our bodies. Yes, I know it is hard to change the way we eat but it is no longer an option. Why?

Currently, seven of 10 American adults are overweight or obese. It is known that being overweight and poor eating habits cause disease and it is now understood that there is a codependent relationship between diabetes and obesity. Of those diagnosed with Type 2 Diabetes Mellitus, 80-90 percent are overweight or obese.[i] Why do you think that is? For one, greater body weight increases insulin resistance because fat interferes with the body’s ability to use insulin.

Everywhere you turn there is another weight loss plan saying “pick me, pick me”. Please, forget about putting on a bikini for a before/after picture when you lose weight.  Instead, pick a weight program that focuses on your health. Think about a better cholesterol level, improved insulin resistance and normal blood pressure.

Courtesy of the Center for Disease Control

There are medications and drugs to help the body utilize insulin more effectively but the Diabetes Prevention Program (DPP) has shown that weight loss through moderate diet changes and physical activity can delay and prevent Type 2 diabetes. This study showed that people who focused on lifestyle changes reduced their risk of getting Type 2 DM by 58% while the group who received a medication (and information on diet and exercise) only reduced their risk by 31 percent. Not sure how old Paula is, but lifestyle changes were even more effective (71 percent risk reduction) in those ages 60 and older.[ii]

Paula Deen is 5’6 and weighs 160 pounds (sorry got that info from a tabloid) which means her BMI or body mass index is 25.8. According to the BMI charts she is overweight, not obese.  In order to get her weight down to a normal BMI she would only need to lose 10 pounds. And research shows that even that small amount of weight (10 pounds) can be enough to improve your blood glucose level and insulin sensitivity.[iii]

My advice to Paula is “Be an advocate by improving your health.  Help control your diabetes, lose weight, find a personalized eating and exercise program.  These changes just might be the best investment you make for your future”.

Thanks for your time,
Julianne Downes RD

Julianne Downes

Julianne Downes is a nutrition communications expert with over 15 years of integrative medicine training and education. As a registered dietitian and certified weight management trainer, she has been very involved in the development of weight management programs and is the author of personalized meal plans, a dining out guide and a 12 week DVD series.

[i] www.nikkl.nih.gov/type 2 diabetes
[ii] New England Journal of Medicine 2002; 346:393-403
[iii] www.diabetes.org/food

With all of the sweet treats, celebratory drinks and festive parties during the holidays, preventing weight gain in November and December can be challenging at best. But it’s not impossible. And believe it or not, it is feasible to actually LOSE weight during the holidays.

Tracy Heckman did just that. Tracy, a Fat Trimmer, took the Weight Management Genetic Test in June 2010 and hasn’t looked back since. By following the recommendations provided in her test results, Tracy was actually able to lose weight over the holidays, adding to a grand total of 56 pounds she has lost since taking the test. Quite remarkable!

Tracy has graciously shared some of her tips for staying on track through the holidays – or anytime temptation waits – with Daily Swab readers. Whether you are traveling on vacation, just starting the diet or about to head to a special gathering, these tips from Tracy will keep you on track!

Tracy’s Tips

• The key factor that kept me on track was that prior to the holidays I had already established a habit of consistent exercise and proper nutrition. With that mindset, I was unable to just “let it go” because it was the holidays.

• Plan ahead. My days vary from day to day. So in order to avoid temptation, I look at my schedule ahead of time to make sure I have all the necessary items in place to ensure success.

• Pack a snack. One easy thing I did during the holidays to prevent weight gain was make sure I had a snack bar with me at all times. If I was out and about shopping for holiday gifts and suddenly got those hunger urges, I had a healthy snack with me so I wouldn’t end up in a not-so healthy restaurant.

• Eat beforehand. If I was going to someone’s house for a holiday gathering, I would be sure to either eat a proper meal beforehand or bring healthy food with me. This ensured that I wouldn’t cave to unhealthy foods when hunger struck.

• Don’t deprive yourself. Now I’m not saying that I didn’t have a cookie or two during the holidays. But I knew I could have a small taste and be satisfied. I wasn’t depriving myself of anything because I had my weight loss goal in mind.

• Make exercise a priority. Over the holidays, I also planned my daily exercise routine and followed up with consistent action. This prevented me from throwing it aside with an excuse. My thought was if I didn’t do it, it wouldn’t get done. Tomorrow is too late.

Did you successfully maintain or lose weight over the holidays? Tell us about it! Share you strategies for staying on track.

Pulkit's before and after photos

As the year comes to a close we wanted to give you the gift of hope by sharing a customer success story.

Pulkit, a 25 year old banking professional, struggled with his weight since middle school. As an adult, he made numerous attempts to shed significant pounds, relying on “common knowledge” – cut out the sweets and exercise – but like millions of people in the same boat, was never able to lose more than a few pounds at a time. “When you only lose 4-6 pounds after dieting and exercising for a month, it’s easy to give up,” he said. The ongoing struggle took a toll on his self-esteem and Pulkit had come to terms that he would be overweight for life.

When Pulkit learned about the Inherent Health Weight Management Genetic Test, he wondered if this could finally be the key to losing the weight and keeping it off. His test results indicated that his body would respond best to a diet low in carbs and high metabolic exercise (a change from the strength training that he previously engaged in). Although Pulkit tried “low carb” diets in the past, the test results educated him on the difference between good carbs and bad carbs and suggested foods that were best suited to his unique genetic makeup.

After one week, Pulkit lost more weight (7 pounds) by dieting and exercising according to his genes then with any of the approaches he had tried in the past.  Eight months later he was down more than 50 pounds; reduced his body fat by nearly one-third; and went from a size 38 waist to a size 32.

Pulkit credits the test with arming with providing the information and confidence that he needed to dramatically alter his life. In his own words, “I never again have to wonder if the latest diet trend would work for me because my genes will never change,” he said. “I have come to understand that losing weight should require work, but it should not be a constant struggle. I‘ve adopted the information from the test into my lifestyle to ensure I will always retain a healthy weight.”

As we head into the New Year, we hope sharing Pulkit’s story provides you with the encouragement you need to begin or stay on your own health journey. We wish you and your loved ones a happy and healthy holiday season.

Until Next Year,
The Inherent Health Team

For most families Thanksgiving is the only time everyone is able to clear their busy schedules and enjoy long standing traditions. These traditions can include anything from watching your favorite football team to making mom’s famous sweet potatoes. Whatever your special family traditions are, it is not too late to make room for one more– learning your family health history.  This will ensure all of your loved ones will be around for many more Thanksgivings to come!

In 2004, the Surgeon General started a public health campaign titled the Surgeon General’s Family History Initiative and declared Thanksgiving as the National Family History Day. This campaign urges families to take advantage of this time to discuss history for diseases such as heart disease, cancer, and diabetes. For assistance in compiling this family history, the Surgeon General has developed the web tool My Family Health Portrait.

Knowing and understanding the diseases you are at risk for can help both you and your healthcare provider to take actionable steps to prevent future health problems. I think the Surgeon General’s campaign is a step in the right direction in getting people involved in their health, however there can be certain limitations. The most obvious limitation to this would be for adopted members of the family who do not know their biological parents.  It can also be difficult to trace health histories if an important member of the family has passed, such as a grandmother or grandfather.

Of course, genetic testing would be the most accurate way to determine your risk of certain genetic diseases. We inherit half of our DNA from our mother and the other half from our father; therefore, it is impossible to know exactly what we were given in the “genetic lottery” without taking a test. Certainly not every disease has a genetic test so this should not be your only means of collecting family histories. Constructing a family health history in addition to genetic testing would be the best way to make sure you have the best plan of action possible.

I will refrain from swabbing all of my relatives at the dinner table, but you can count on me sharing the results of my Bone Health and Heart Health genetic test. If you do decide to take an Inherent Health genetic test this holiday, please remember one thing – wait 2 hours after eating to swab!

Have a happy and safe holiday.

Best Regards,

Nicole Belanger

Customer Service Supervisor

Eating well and exercise go hand-in-hand when it comes to committing to living a healthier lifestyle. How do know if you’re exercising enough to get the maximum benefit out of your workout? The key lies in tracking your METS. But what the heck is a MET?

A “Metabolic Equivalent of Task” is a way of measuring the amount of exertion expended during different physical activities. Values are assigned to each physical activity as a ratio of the rate of energy consumed during an activity compared to the energy used while your body is at rest. METs are essentially a point system for exercise. The more energy required performing the activity, the higher its MET value will be. For example, sitting and watching television for one hour has a MET value of 1 while running at a pace of six miles per hour has a MET value of 9.8.

Now that you know what a MET is, how do you know how many you need to maximize your fat burning results? The Inherent Health Weight Management Test not only determines whether an individual is likely to respond better to a low-carb, low-fat, or balanced diet based on their genotype, it also places an individual into two groups of exercise needs based on the intensity levels necessary to trigger the fat burning process. We call these two groups Moderate MET and High MET.

Individuals in the Moderate MET group have the luxury of benefiting from virtually any exercise and can still reap results by doing moderate intensity activities in the range of 3 to 5.9 METs for a weekly total of at least 7.5 METs. For example, consider the following exercise log for a Moderate MET individual:

Day 1: Sweeping the garage, sidewalk and outside of house for 30 minutes
MET value of 4 x 0.5 hours = 2 METs

Day 2: Running for 30 minutes at a pace of 4 miles per hour
MET value of 6 x 0.5 hours = 3 METs

Day 3: Taking a water aerobics class for an hour.
MET value of 5.5 x 1 hour = 5.5 METs

Day 4: Walking at less than 2.0 miles per hour for 20 minutes
MET value of 2 x .33 hours = .66 METs. (This activity does not count toward the total because the activity’s MET value of 2 is under the 3 MET minimum)

WEEKLY TOTAL: 10.5 METs and successfully over the minimum of 7.5 METs for the week

Meanwhile, those in the High MET group need to engage in activities that are 6 METs or greater per activity, for a total of 13 METs per week, in order to trigger the fat burning process. For instance:

Day 1: Running for 30 minutes at 5.2 miles per hour
MET value of 9 x 0.5 hours = 4.5 METs

Day 2: Running for one hour at 5.2 miles per hour
MET value of 9 x 1 hour = 9 METs

Day 3: Taking a one hour long pleasure walk
MET Value of 3.5 x 1 hour = 3.5 METs (This activity does not count toward the total because the activity’s MET value of 3.5 is under the 6 MET minimum)

Day 4: Riding a stationary bicycle at 15-20 miles per hour for 30 minutes
MET value of 8.8 x 0.5 hours = 4.4 METs

WEEKLY TOTAL: 17.9 METs and successfully over the minimum of 13 METs for the week

Remember, these are the minimum levels of effort required to trigger the fat burning process—more is always better. If you can’t perform exercises in the MET ranges suggested, start slow and build up to the appropriate MET value for your genotype. If you have a question about the MET value of a particular activity, download the MET Value chart by logging into your account on the Inherent Health Website, or visit the Compendium of Physical Activities for a full list of activities and their corresponding MET values.

Happy Exercising,

Gary Breton
Director, Genetic Test Brands

An interesting news story came out of Norway last week. Researchers at the Norwegian University of Science and Technology Trondheim (NTNU) conducted two small studies on male and female NTNU students, looking at the effect of diets on gene expression.

In one study, 32 slightly overweight men and women (mainly students) were randomly assigned a six day diet where 65 percent of calories were from carbohydrates, with the rest from protein (15 percent) and fat (20 percent). The subjects then went a week without any dietary restrictions. After that, the participants embarked on a six day diet with half the carbs and twice as much protein and fat as the first diet. There were blood tests before and after each dieting period and the Norwegian scientists reported that eating the high-carb diet quickly led to greater expression levels of inflammation, diabetes and cardiovascular disease markers. The team concluded that an even balance of one-third carbs, one-third protein and one-third fat minimized the over-expression of pro-inflammatory and negative metabolic factors.

We applaud efforts that study the interactions of diet on gene expression from an inflammatory and metabolic perspective and we agree that for any given individual, a high carb diet or a low carb diet may be inappropriate. However, we have some concern about concluding – as the article appears to do – that a “one-size-fits-all” diet will work to improve overall health.

The study population was comprised only of Norwegian University students and was very small. While the recommendation for a diet evenly balanced in macronutrients might have shown a minimized negative gene expression in this study population, would the results carry over to other populations, such as older subjects and those with different ethnicities?  Did some individuals on the high-carb diet have lower expression levels than on the lower carb diets?  Further, non-dietary environmental factors, such as stress levels or lack of sleep, may also negatively influence gene expression. It is unclear whether this study has yet been published in a medical journal so it is not certain whether these other factors were taken into consideration in the data analysis.

Over the past few years, we have accumulated a critical mass of clinical data indicating that a “one-size-fits-all” approach to dieting (at least with regard to weight loss) does not apply for optimal individual results. The high level of human genetic variation, of which scientists really have only a limited and early understanding, would suggest that an individual could optimize controllable environmental factors (macronutrient levels, lifestyles, medicines) for themselves to result in improved health outcomes. It is becoming increasingly clear that personalized approaches to dieting, drug regimens and treatments is the future of healthcare and researchers should move beyond “one-size-fits-all” recommendations without caveats.

Best regards,

Lewis H. Bender

Chief Executive Officer

You’ve heard the term a million times, but what exactly is a carbohydrate? Carbs are a group of nutrients that include fiber but mainly consist of sugars and starches that serve as the body’s primary source of energy. The body breaks down carbs and converts them into a simple sugar, glucose, which is the central energy unit that powers our body. That’s not to say that dietary carbs are the body’s only fuel source. In fact, when the body doesn’t have enough carbs and requires additional energy to function, it will signal the muscles and liver to break down excess sugars that have been stored in the form of the chemical glycogen. The body may also tell fat cells to break down stored fat to create the needed energy. However, carbs from the diet or stored as glycogen are still the body’s first choice as the process to convert carbs into energy is more efficient than the conversion of fats into energy.

There are two types of carbs, simple and complex, that elicit very different responses. Simple carbs (i.e. white bread, candy, and soda) break down quickly and are introduced rapidly into the blood system causing a spike in glucose (sugar) levels. This spike causes the body to start to balance blood levels of glucose by pumping insulin into the bloodstream to help move the glucose into muscles where the energy may be needed. Consistent overindulgence in these simple carbs can cause a “shock” to your system and can lead to weight gain, poor overall health and metabolic syndrome. Conversely, complex carbs (i.e. fruits, whole grains, and vegetables) take much longer for the body to break down and convert into energy. Complex carbs therefore allow the body to more easily regulate sugar levels and continue to provide energy to the body for a longer period of time than simple carbs.

Those identified to respond most favorably to a low-carb diet, according to the Inherent Health Weight Management Test, are prone to over respond to simple carbs in their diet, causing them to produce excess insulin. The over production of insulin leads to an increased accumulation of fat around the midsection and actually reduces the burning of fat.

Carbs are a necessary part of a balanced diet filled with lean protein, healthy fats, and vitamins and minerals. For those considering a lifestyle change it’s important to take into consideration the quality of carbs you eat on a meal-by-meal basis. The trick is to get the right amount of energy from good quality carbs, good quality fat, and lean proteins that work for you.

Warm regards,

Dr. Ken Kornman
Chief Scientific Officer

Welcome to the new and improved Daily Swab! Beginning today, we will be taking a deeper look into a variety of topics on how to personalize the prevention and treatment of a number of conditions affecting your wellness, including the chronic diseases of aging. So stay tuned and be sure to come back regularly to check out our views on what can help you to stay healthy.

In the meantime, interested in learning more about the Inherent Health® genetic tests, including the Weight Management test? Check out the Inherent Health website to learn how easy it is to get your “custom-fitted” diet and nutrition plan. We’re also on Facebook and coming soon to Twitter!

Warmest regards,

Lew Bender
Chief Executive Officer

Even the most health-conscious among us soon grow numb to the storm of statistics warning us about rising levels of obesity or falling levels of exercise or all the other numerical indicators that tell us how unwell we’re getting. But on Sept. 14, a team of researchers released a new finding that should cause even the most data-weary folks alarm.

According to a paper published Monday in Circulation, a journal of the American Heart Association, fewer than 8% of all Americans can now be considered at low risk for heart disease. No one needs a statistician’s help to know that that means more than 92% of us are not as healthy as we could be, and that’s worth paying attention to.

Bad as the current numbers are, they are actually not historic lows. In the 1971-75 survey, just 4.4% of the entire sample group was considered low risk; that percentage climbed to 5.7% in the next survey before peaking in the third one. The trend was reversed this time around. “Until the 1990s, we were headed in a positive direction,” says Ford. “But then it took a turn.”

Surprisingly — and encouragingly — rising heart-disease risk does not necessarily translate to rising heart-disease deaths. Last year, the American Heart Association announced that since 1999, deaths from coronary heart disease fell a remarkable 25.8%. There are a lot of reasons for that happy development, but the leading ones are better drugs and technology, closer adherence to evidence-based practice guidelines and the simple precaution of getting people in cardiac distress to the hospital fast.

The most important factors to attack, the Circulation paper explains, are not cholesterol or tobacco use. The real problems are blood pressure, obesity and diabetes, all of which are relentlessly on the rise.

The answer to much of this — as is so often the case — is better diet, more exercise and early detection. Such preventive measures form one of the cornerstones of the ongoing health-care debate — one of the few points on which nearly all sides can agree.

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