endurance performance

EndurancePerformance

Health Action Plan

October 1, 2019

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Table of Contents

Understand Your Genetics

How These Traits Affect You

Recommendations

Supplements

Diet

Lifestyle

Exercise

Further Testing

Traits

Calcium

Injury Risk - Disc Degeneration

Weight & Fat Loss in Response to Exercise

Better Endurance Performance

Lactate

Motivation to Exercise

Obesity Predisposition

Recovery - Oxidative Stress

Recovery - Sleep

VO2 Max

Vitamin B12

Vitamin C

Vitamin D3

Metabolic Rate

Caffeine-Related Anxiety

Personality Type

Iron

Caffeine Metabolism

Muscle Fiber Type

Recommendation Detailed Appendix

Demo Client | Oct. 1, 2019 2

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Understand Your GeneticsThis report is broken down into three main sections: TraitImpact, Recommendations and Trait Detail. Depending onthe number of traits being reviewed, your report willcontain multiple trait and recommendation detailsections. Terms and sections of the report are definedbelow.

DNA

DNA is a long, ladder-shaped molecule. The rungs of the ladder are madeof two amino acids pairing together, these are called bases. They alwayspair the same way, A (Adenine) with T (Thymine), and C (Cytosine) with G(Guanine). The body is constantly replicating DNA strands.

GENE

Genes are the basic units of heredity (passeddown from generation to generation). Theyare made of DNA and provide theinstructions for how our body works, whatwe look like, etc. Humans have between20,000 - 25,000 genes. We inherit half ofthem from our mother and half from ourfather.

SNP

A SNP is a Single Nucleotide Polymorphism. SNPsoccur when the amino acids making up the basepair do not come together in the same way as theoriginal DNA strand. For example, the originalstrand may have had an A but the replicatedstrand has a G. SNPs are common and many ofthem have no impact to the individual, however,some can change how our body works.

VARIANT

Variants are how SNPs are referred to in thisreport. When the amino acid in the copiedstrand is different from the original, it iscalled a variant - it varies from the original.Variants are not necessarily 'good' or 'bad'they are simply different from the original.The depiction of variants is shown as: +/+(both copies have different amino acids), +/-(one copy has a different amino acid), -/-(both copies have the same amino acid as theoriginal) or U (one copy is indeterminate).

Reading This Report

Trait Impact Traits Recommendations

This report focuses on traits. These aretypically groups of SNPs that have asimilar impact on the body’s function.We use a proprietary algorithm todetermine the impact a group of SNPsmay have on a specific function in thebody based on your individual testresults.

The traits in our reports aretypically grouped by body function,a symptom type, a disease, anutrient need, or a response toenvironment. Within the traitpages, you will see the SNPs thatare looked at for that trait, yourvariant type and recommendationsto optimize health and minimize riskbased on your individual results.

Your genes, and therefore yourSNPs, will not change during yourlife. However, this report focuseson SNPs whose impact can beinfluenced by external factors likediet, exercise, supplements, andlifestyle changes.

Disclaimer - The recommendations in this report have been carefully prepared and reviewed for you by your health and wellness provider, based on his or herreasoned medical judgment about your personal health needs. Be sure that you have shared with your health and wellness provider all relevant information aboutyour health, including any medications or dietary supplements you may be taking, and any medical conditions you may be experiencing, before you adopt any of theserecommendations. This test is performed via DNA sequencing. As with all genetic testing with the highest possible standards, the data generated during thelaboratory process will have a <99% sensitivity and specificity.


How These Traits Affect You This page provides a high-level snapshot of the clinical significance of each trait within this panel. The results are intwo categories: traits that are ranked high, medium or low impact as well as traits for which there is an explicit result(i.e. categorical such as "yes" or "no"). At the end of this page are a summary of any non-reportable (NR) traits. Theresults for these traits are unable to be determined from the sample submitted. Recommendations are made for traitswith high or medium impact only.

Impact Traits Impact Learn More

1 Calcium HIGH Page 12

2 Injury Risk - Disc Degeneration HIGH Page 13

3 Weight & Fat Loss in Response to Exercise HIGH Page 14

4 Better Endurance Performance MEDIUM Page 15

5 Lactate MEDIUM Page 16

6 Motivation to Exercise MEDIUM Page 17

7 Obesity Predisposition MEDIUM Page 18

8 Recovery - Oxidative Stress MEDIUM Page 19

9 Recovery - Sleep MEDIUM Page 20

10 VO2 Max MEDIUM Page 21

11 Vitamin B12 MEDIUM Page 22

12 Vitamin C MEDIUM Page 23

13 Vitamin D3 MEDIUM Page 24

14 Injury Risk - Ligament and Tendon LOW

15 Injury Risk - Muscle Damage LOW

16 Magnesium LOW

17 Novelty Seeking LOW

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

High

Medium

Low

Impact Traits

Endurance Performance


Impact Traits Impact Learn More

18 Response to Endurance Training LOW

Categorical Traits Result Learn More

1 Metabolic Rate Higher Page 25

2 Caffeine-Related Anxiety Increased Page 26

3 Personality Type Middle Of The Road Page 27

4 Iron Normal Page 28

5 Caffeine Metabolism Slow Page 29

6 Muscle Fiber Type Slow Twitch Page 30

Endurance Performance


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SupplementsBelow is a list of the top recommended supplements curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Supplement sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.

Recommendation Name The Details Linked Traits

Magnesium Supplement with 300 - 500 mg ofmagnesium per day.

Calcium, Motivation to Exercise,Personality Type, Recovery - OxidativeStress, Recovery - Sleep

Vitamin D3 Supplement with 3,000 IUs of vitamin D3 perday.

Calcium, Recovery - Oxidative Stress,Vitamin D3

Beta-Alanine Supplement with 2 - 4 g of beta alanine perday.

Better Endurance Performance,Lactate

Vitamin C Supplement with 500 - 1,000 mg of vitaminC per day.

Recovery - Oxidative Stress, Vitamin C

Vitamin D & K SupplementCombination

Supplement with 4,000 - 5,000 IUs ofVitamin D3 with 50 mcg plus 1,000 mcg ofcombination Vitamin K1 and K2 per day.

Better Endurance Performance,Vitamin D3

Beetroot Juice Drink approximately 1/3 cup of beet juiceprior to exercise.


Caffeine Supplement with 150 - 400 mg of caffeineprior to workouts.


Calcium Supplement with 500 - 1,000 mg of calciumper day.

Calcium

Collagen Supplement with 5 - 15 g of collagen per day. Injury Risk - Disc Degeneration

Conjugated Linoleic Acid(CLA)

Supplement with 2 - 4 g of conjugatedlinoleic acid (CLA) per day.


Note - If you are taking any medications, consult with your practitioner before starting any new supplements as they may have adverseeffects with your medications.

Endurance Performance Recommendations


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DietBelow is a list of the top dietary recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Diet sections of your report. Recommendationsare listed in order of importance based on your individual genetic results. These recommendations have beenreviewed by your healthcare provider. Please contact your provider if you have any questions.


Mediterranean Diet Adopt a Mediterranean-style diet thatincludes a variety of antioxidant-rich foods,heart healthy fats, and complexcarbohydrates.

Better Endurance Performance,Obesity Predisposition

Mindful Caffeine Intake Limit caffeine intake to no more than 100 mgper day or one cup of coffee per day.

Caffeine Metabolism, Caffeine-Related Anxiety

Omega-3 Rich Foods Consume a diet rich in omega-3 fatty acids. Injury Risk - Disc Degeneration,Motivation to Exercise

Antioxidants Consume a wide variety of antioxidant-richfoods daily, aim for at least 5 servings ofbrightly colored fruits and vegetables.


Calcium Rich Foods Consume a diet rich in calcium. Calcium

Calorie Dense Foods Include nutritious calorie-dense foods toeach meal such as olives, olive oil, avocado,and nuts.

Metabolic Rate

CarbohydrateRecommendations

Make sure to consume adequatecarbohydrates, at least 130 g per day, tosupport endurance training.


Chamomile Tea Drink chamomile tea throughout the day,especially in the evening.

Recovery - Sleep

Cold-Pressed Oil Replace fats in the diet with healthy cold-pressed oils such as olive oil and coconut oil.


Drink Your Calories Add an 8 to 12 oz nutrient-rich smoothie orshake to your daily diet to increase calories.

Metabolic Rate



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LifestyleBelow is a list of the top lifestyle recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Lifestyle sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


Adequate Sleep Aim for the recommended 7 to 8 hours ofsleep each night.


Chiropractic SpinalAdjustments

Consider chiropractic spinal adjustments tohelp reduce lower back pain.


Cold Exposure Use cold exposure, such as cold showers orbaths, to increase thermogenesis.


Drink a glass of water Drink a glass of water ~1 hour before bed toimprove sleep quality.

Recovery - Sleep

Pre-Cooling Try pre-cooling your core temperature priorto workouts or strenous events byconsuming cold beverages, resting in an air-conditioned room, or submerging in coldwater.


Reduce Sedentary Behavior Reduce sedentary behavior. Try toincorporate small bouts (~ 5 minutes) ofstanding or moving throughout the day.


Reduce Stress Engage in enjoyable hobbies such asgardening, sports, or other leisure activitiesto help reduce stress.


Sunlight Get adequate sunlight exposure,approximately 20 minutes per day for mostindividuals.

Vitamin D3

Turn Off Your Electronics atNight

One hour before bedtime, limit blue lightexposure from the television, computer, andcell phones.

Recovery - Sleep



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ExerciseBelow is a list of the top exercise recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Exercise sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


Aerobic Activity Aim for 20 to 30 minutes of aerobic physicalactivity most days of the week.

Better Endurance Performance, VO2Max

Endurance Training Routine Create a well-rounded running schedule thatincludes distance, intervals, and speed.

Better Endurance Performance,Muscle Fiber Type

Interval Training Incorporate interval training, including HIIT-style, into your training at least 2 times perweek.

VO2 Max, Weight & Fat Loss inResponse to Exercise

Altitude Training Consider training at altitudes of 1,200 to2,500 meters to improve VO2 Max.

VO2 Max

Avoid Exercise Late in theEvenings

Avoid exercising late in the evening if youfind that it keeps you up at night and impairsyour sleep.

Recovery - Sleep

Avoid Outdoors On PoorAir Quality Days

Avoid prolonged exposure to outdoor air onpoor quality air days.


Avoid Overtraining Avoid overtraining by building in appropriaterest and recovery time into your normaltraining schedule.


Do More Than Just YourDaily Exercise Routine

Do more than just your daily exercise routineto increase physical acitivity and dailycalories burned.


Hamstring Stretching Regularly perform hamstring stretches. Injury Risk - Disc Degeneration

Lower Limb ResistanceTraining

Focus on building strength in the lower limbsthrough resistance training to reduce injuryrisk.




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Further TestingBelow is a list of the top further testing recommendations curated specifically for you. These recommendations mayrepresent a subset of the total recommendations found within the Further Testing sections of your report.Recommendations are listed in order of importance based on your individual genetic results. Theserecommendations have been reviewed by your healthcare provider. Please contact your provider if you have anyquestions.


Vitamin C Test Test blood vitamin C levels Recovery - Oxidative Stress, Vitamin C

C-Reactive Protein (CRP) orhsCRP

Test levels of C-Reactive Protein (CRP) orhsCRP


Catecholamine Markers Test urinary catecholamine markers Personality Type

DEXA Scan Perform a DEXA Scan Calcium

Direct Lactate Threshold Perform direct lactate threshold test Lactate

Fibrinogen Test fibrinogen levels in the body Recovery - Oxidative Stress

Magnesium Test magnesium levels Recovery - Sleep

Methylmalonic Levels Test for methylmalonic levels Vitamin B12

Time Trial LactateThreshold Method

Perform a time trial lactate threshold methodtest

Lactate

Total Antioxidant Capacity(TAC)

Test total antioxidant capacity status Recovery - Oxidative Stress



Trait Details

Appendix 1


October 1, 2019


Calcium People with similar genetic markers may be predisposed to lower levels of Calcium.

Gene SNP Variant Impact

CASR rs1801725 +/+ High

CASR rs17251221 +/+ High

Recommendations

These recommendations are based on the genetic findings in the chart above.

SUPPLEMENT • Vitamin D3 • Magnesium

• Calcium

DIET • Calcium Rich Foods

FURTHER TESTING • DEXA Scan

Endurance Performance High Impact


Injury Risk - Disc Degeneration People with similar genetic markers may have an increased risk of degenerative disc disease, which can cause pain inthe lower back, neck, hips, or legs.


CILP rs2073711 +/+ High

Recommendations


SUPPLEMENT • Collagen

DIET • Omega-3 Rich Foods • Hydration Status

LIFESTYLE• Reduce Sedentary Behavior • Chiropractic Spinal

Adjustments

EXERCISE• The Right Running Shoe • Lower Limb Resistance

Training

• Hamstring Stretching



Weight & Fat Loss in Response to Exercise People with similar genetic markers may experience a greater resistance to body fat loss in response to certain typesof exercise.


FTO rs8050136 +/+ High

Recommendations


EXERCISE • Interval Training



Better Endurance Performance People with similar genetic markers may experience better performance when engaging in endurance exercise andevents.


ACE rs4341 +/+ High

CKMM rs8111989 +/+ High

PPARA rs4253778 +/+ High

PPARGC1A rs8192678 +/+ High

NRF2 rs12594956 +/+ High

ADRB2 rs1042713 -/- Low

ADRB2 rs1042714 -/- Low

COL5A1 rs12722 NR Not Reportable

Recommendations


SUPPLEMENT • Caffeine • Beetroot Juice

• Beta-Alanine • Oral L-Citrulline

• Vitamin D & K SupplementCombination

DIET • CarbohydrateRecommendations • Fluid Recommendations

• Mediterranean Diet

LIFESTYLE • Pre-Cooling

EXERCISE• Aerobic Activity • Strategies to Improve

Running Efficiency

• Endurance Training Routine

Endurance Performance Medium Impact


Lactate People with similar genetic markers may experience impairments in lactate transport and clearance, leading to earlieronset of fatigue.


MCT1 rs1049434 +/- Medium

Recommendations


SUPPLEMENT• Beta-Alanine • Sodium Bicarbonate

(NaHCO3)

EXERCISE • Tempo Runs for SpeedDevelopment

FURTHER TESTING• Direct Lactate Threshold • Time Trial Lactate Threshold

Method



Motivation to Exercise People with similar genetic markers may find it more difficult to stay motivated when exercising or training.


BDNF rs6265 +/+ High

Recommendations


SUPPLEMENT • Omega-3 • Magnesium

• Curcumin • Sodium Butyrate

DIET • Omega-3 Rich Foods

LIFESTYLE • Adequate Sleep • Reduce Stress



Obesity Predisposition People with similar genetic markers may be predisposed to higher lifetime BMI and an increased susceptibility toobesity.




ADIPOQ rs17300539 +/+ High

ADIPOQ rs266729 +/- Medium

ADIPOQ rs1501299 +/- Medium

MC4R rs17782313 -/- Low

PPARG rs1801282 -/- Low

Recommendations


SUPPLEMENT • Conjugated Linoleic Acid(CLA)

DIET • Mediterranean Diet

LIFESTYLE • Cold Exposure

EXERCISE • Do More Than Just YourDaily Exercise Routine



Recovery - Oxidative Stress People with similar genetic markers may experience higher levels of oxidative stress due in part to antioxidantdepletion.


SOD2 rs4880 +/- Medium

Recommendations


SUPPLEMENT • Vitamin C • Vitamin D3

• Magnesium

DIET • Antioxidants • Herbs

• Cold-Pressed Oil

EXERCISE• Avoid Overtraining • Avoid Outdoors On Poor Air

Quality Days

FURTHER TESTING• Vitamin C Test • Total Antioxidant Capacity

(TAC)

• C-Reactive Protein (CRP) orhsCRP • Fibrinogen



Recovery - Sleep People with similar genetic markers may experience sleep impairments, including less deep sleep and shorter sleepduration.


CLOCK rs2070062 +/+ High

DRD2 rs17601612 +/- Medium

CLOCK rs12649507 -/- Low

Recommendations


SUPPLEMENT • Use Herbal Remedies • Magnesium

DIET • Chamomile Tea

LIFESTYLE• Drink a glass of water • Turn Off Your Electronics at

Night

EXERCISE • Avoid Exercise Late in theEvenings

FURTHER TESTING • Magnesium



VO2 Max People with similar genetic markers may be predisposed to having a higher VO2 max and an increased VO2 responseto training.


AKT1 rs1130214 +/+ High

NFIA-AS2 rs1572312 +/+ High

NRF2 rs12594956 +/+ High

NRF2 rs8031031 -/- Low

GSTP1 rs1695 -/- Low

NRF2 rs7181866 -/- Low

Recommendations


EXERCISE • Aerobic Activity • Altitude Training

• Interval Training

FURTHER TESTING • VO2 Max With IndirectCalorimetry



Vitamin B12 People with similar genetic markers may be predisposed to low vitamin B12 levels.


FUT2 rs1047781 +/+ High

FUT2 rs602662 +/- Medium

FUT2 rs601338 +/- Medium

TCN1 rs526934 +/- Medium

CUBN rs1801222 -/- Low

Recommendations


SUPPLEMENT • Vitamin B12

DIET • Vitamin B12 Rich Foods

FURTHER TESTING • Methylmalonic Levels



Vitamin C People with similar genetic markers may be predisposed to low levels of vitamin C (ascorbic acid).


GSTM1 rs366631 +/+ High

SLC23A1 rs33972313 -/- Low

SVCT1 rs4257763 -/- Low

Recommendations


SUPPLEMENT • Vitamin C

DIET • Vitamin C Rich Foods

FURTHER TESTING • Vitamin C Test



Vitamin D3 People with similar genetic markers may be predisposed to low levels of vitamin D3.


CYP2R1 rs10741657 +/+ High

GC rs4588 +/- Medium

GC rs2282679 +/- Medium

DHCR7 rs12785878 -/- Low

Recommendations


SUPPLEMENT • Vitamin D3 • Probiotics

• Vitamin D & K SupplementCombination

LIFESTYLE • Sunlight

FURTHER TESTING • Vitamin D3 (25-OH)



Metabolic Rate People with similar genetic markers may experience a higher resting metabolic rate and an increase in energyexpenditure.


UCP1 rs1800592 +/+ High

Recommendations


DIET • Calorie Dense Foods • Drink Your Calories

• Include a Bedtime Snack

EXERCISE • Resistance Training

Endurance Performance Higher


Caffeine-Related Anxiety People with genetic markers similar to yours may experience increased anxiety after drinking caffeine.


ADORA2A rs5751876 +/+ High

Recommendations


DIET • Mindful Caffeine Intake

Endurance Performance Increased


Personality Type People with similar genetic markers experience balanced levels of dopamine (a neurotransmitter). While stress andphysical activity may cause dopamine levels to go up and down, people with this variant tend to have a balancedapproach to making decisions and regulating emotion during stressful times.


COMT rs4680 +/- Medium

Recommendations


SUPPLEMENT • Folate • Magnesium

• Digestive Enzymes

FURTHER TESTING • Catecholamine Markers

Endurance Performance Middle Of The Road


Iron People with similar genetic markers are more likely to have normal iron levels.


TMPRSS6 rs855791 +/+ High

HFE rs1800562 +/+ High

HFE rs1799945 +/- Medium

Endurance Performance Normal


Caffeine Metabolism People with similar genetic markers may be more sensitive to caffeine and may feel the effects of caffeine faster andlonger.


CYP1A2 rs762551 +/- Medium

Recommendations


DIET • Mindful Caffeine Intake

Endurance Performance Slow


Muscle Fiber Type People with similar genetic markers are more likely to have Type 1, slow-twitch, endurance-type muscle fibers.


PPARA rs4253778 +/+ High

PPARGC1A rs8192678 +/+ High

ACTN3 rs1815739 +/- Low

Recommendations


EXERCISE • Endurance Training Routine

Endurance Performance Slow Twitch


Recommenda�on

Detailed Appendix

Appendix 2


October 1, 2019


Supplements


Magnesium Supplement with 300 - 500 mg of magnesium per day.Calcium, Motivation to Exercise,Personality Type, Recovery - OxidativeStress, Recovery - Sleep

Vitamin D3 Supplement with 3,000 IUs of vitamin D3 per day. Calcium, Recovery - Oxidative Stress,Vitamin D3

Beta-Alanine Supplement with 2 - 4 g of beta alanine per day. Better Endurance Performance, Lactate

Vitamin C Supplement with 500 - 1,000 mg of vitamin C per day. Recovery - Oxidative Stress, Vitamin C

Vitamin D & KSupplementCombination

Supplement with 4,000 - 5,000 IUs of Vitamin D3 with 50mcg plus 1,000 mcg of combination Vitamin K1 and K2 perday.

Better Endurance Performance, VitaminD3

Beetroot Juice Drink approximately 1/3 cup of beet juice prior to exercise. Better Endurance Performance

Caffeine Supplement with 150 - 400 mg of caffeine prior toworkouts. Better Endurance Performance

Calcium Supplement with 500 - 1,000 mg of calcium per day. Calcium

Collagen Supplement with 5 - 15 g of collagen per day. Injury Risk - Disc Degeneration

Conjugated LinoleicAcid (CLA)

Supplement with 2 - 4 g of conjugated linoleic acid (CLA)per day. Obesity Predisposition

Curcumin Supplement with 250 - 2,000 mg of curcumin extract perday. Motivation to Exercise

Digestive Enzymes Supplement with digestive enzymes with meals. Personality Type

Folate Supplement with 400 - 800 mcg of methyl-folate per day. Personality Type

Omega-3 Supplement with 2 - 5 g of omega-3 fatty acid supplementthat contains essential fatty acids DHA and EPA. Motivation to Exercise

Oral L-Citrulline Supplement with 2.5 - 5 g of L-citrulline per day. Better Endurance Performance

Probiotics Supplement with a 10 - 50 billion CFU probiotic per day. Vitamin D3

Sodium Bicarbonate(NaHCO3)

Supplement with 400 mg of sodium bicarbonate perkilogram of body weight prior to training sessions. Lactate

Sodium Butyrate Supplement with 300 mg of sodium butyrate per day. Motivation to Exercise

Use Herbal Remedies Try herbal remedies including 0.5 - 5 mg of melatonin, 320 -480 mg of valerian root extract, or 300 - 600 mg ofpassionflower to promote sleep.

Recovery - Sleep

Vitamin B12 Supplement with 500 mcg of vitamin B12 per day. Vitamin B12


Diet


Mediterranean Diet Adopt a Mediterranean-style diet that includes a variety ofantioxidant-rich foods, heart healthy fats, and complexcarbohydrates.

Better Endurance Performance,Obesity Predisposition

Mindful Caffeine Intake Limit caffeine intake to no more than 100 mg per day or one cup ofcoffee per day.

Caffeine Metabolism, Caffeine-Related Anxiety

Omega-3 Rich Foods Consume a diet rich in omega-3 fatty acids. Injury Risk - Disc Degeneration,Motivation to Exercise

Antioxidants Consume a wide variety of antioxidant-rich foods daily, aim for atleast 5 servings of brightly colored fruits and vegetables. Recovery - Oxidative Stress

Calcium Rich Foods Consume a diet rich in calcium. Calcium

Calorie Dense Foods Include nutritious calorie-dense foods to each meal such as olives,olive oil, avocado, and nuts. Metabolic Rate

CarbohydrateRecommendations

Make sure to consume adequate carbohydrates, at least 130 g perday, to support endurance training. Better Endurance Performance

Chamomile Tea Drink chamomile tea throughout the day, especially in the evening. Recovery - Sleep

Cold-Pressed Oil Replace fats in the diet with healthy cold-pressed oils such as olive oiland coconut oil. Recovery - Oxidative Stress

Drink Your Calories Add an 8 to 12 oz nutrient-rich smoothie or shake to your daily dietto increase calories. Metabolic Rate

Fluid Recommendations Make sure to consume adequate fluids, at least 64 oz per day, tosupport endurance training. Better Endurance Performance

Herbs Add herbs rich in antioxidants, such as rosemary, fenugreek, andcilantro, to each meal. Recovery - Oxidative Stress

Hydration Status Drink plenty of fluids throughout the day, aim to consume at least 64oz per day. Injury Risk - Disc Degeneration

Include a Bedtime Snack Eat a small, 100 calories or less, healthy fat and high proteinnutritious snack before bed. Metabolic Rate

Vitamin B12 Rich Foods Consume a diet rich in vitamin B12. Vitamin B12

Vitamin C Rich Foods Consume a diet rich in vitamin C. Vitamin C

Lifestyle



Adequate Sleep Aim for the recommended 7 to 8 hours of sleep each night. Motivation toExercise

Chiropractic SpinalAdjustments Consider chiropractic spinal adjustments to help reduce lower back pain. Injury Risk - Disc

Degeneration

Cold Exposure Use cold exposure, such as cold showers or baths, to increase thermogenesis. ObesityPredisposition

Drink a glass of water Drink a glass of water ~1 hour before bed to improve sleep quality. Recovery - Sleep

Pre-Cooling Try pre-cooling your core temperature prior to workouts or strenous events byconsuming cold beverages, resting in an air-conditioned room, or submerging incold water.

Better EndurancePerformance

Reduce SedentaryBehavior

Reduce sedentary behavior. Try to incorporate small bouts (~ 5 minutes) ofstanding or moving throughout the day.

Injury Risk - DiscDegeneration

Reduce Stress Engage in enjoyable hobbies such as gardening, sports, or other leisure activities tohelp reduce stress.

Motivation toExercise

Sunlight Get adequate sunlight exposure, approximately 20 minutes per day for mostindividuals. Vitamin D3

Turn Off YourElectronics at Night

One hour before bedtime, limit blue light exposure from the television, computer,and cell phones. Recovery - Sleep


Exercise


Aerobic Activity Aim for 20 to 30 minutes of aerobic physical activity most daysof the week.

Better Endurance Performance,VO2 Max

Endurance Training Routine Create a well-rounded running schedule that includes distance,intervals, and speed.

Better Endurance Performance,Muscle Fiber Type

Interval Training Incorporate interval training, including HIIT-style, into yourtraining at least 2 times per week.

VO2 Max, Weight & Fat Loss inResponse to Exercise

Altitude Training Consider training at altitudes of 1,200 to 2,500 meters toimprove VO2 Max. VO2 Max

Avoid Exercise Late in theEvenings

Avoid exercising late in the evening if you find that it keeps youup at night and impairs your sleep. Recovery - Sleep

Avoid Outdoors On Poor AirQuality Days

Avoid prolonged exposure to outdoor air on poor quality airdays. Recovery - Oxidative Stress

Avoid Overtraining Avoid overtraining by building in appropriate rest and recoverytime into your normal training schedule. Recovery - Oxidative Stress

Do More Than Just Your DailyExercise Routine

Do more than just your daily exercise routine to increasephysical acitivity and daily calories burned. Obesity Predisposition

Hamstring Stretching Regularly perform hamstring stretches. Injury Risk - Disc Degeneration

Lower Limb ResistanceTraining

Focus on building strength in the lower limbs through resistancetraining to reduce injury risk. Injury Risk - Disc Degeneration

Resistance Training Engage in resistance training that targets all major musclegroups 2 to 3 times per week. Metabolic Rate

Strategies to Improve RunningEfficiency

Improve your running efficiency by incorporating strategies toensure proper running form. Better Endurance Performance

Tempo Runs for SpeedDevelopment Incorporate tempo runs into your training schedule. Lactate

The Right Running Shoe Make sure to wear properly fitted running shoes that areappropriate for your foot pronation, mileage, and body weight. Injury Risk - Disc Degeneration

Further Testing


Vitamin C Test Test blood vitamin C levels Recovery - Oxidative Stress, Vitamin C

C-Reactive Protein (CRP) or hsCRP Test levels of C-Reactive Protein (CRP) or hsCRP Recovery - Oxidative Stress

Catecholamine Markers Test urinary catecholamine markers Personality Type


DEXA Scan Perform a DEXA Scan Calcium

Direct Lactate Threshold Perform direct lactate threshold test Lactate

Fibrinogen Test fibrinogen levels in the body Recovery - Oxidative Stress

Magnesium Test magnesium levels Recovery - Sleep

Methylmalonic Levels Test for methylmalonic levels Vitamin B12

Time Trial Lactate Threshold Method Perform a time trial lactate threshold method test Lactate

Total Antioxidant Capacity (TAC) Test total antioxidant capacity status Recovery - Oxidative Stress

VO2 Max With Indirect Calorimetry Test VO2 max with indirect calorimetry VO2 Max

Vitamin D3 (25-OH) Test blood levels of vitamin D3 (25-OH) Vitamin D3


endurance performance

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