Fall Reset Starts in Your DNA
By Marla Feingold MS, CNS, CKNS, LDN
Recommit to Your Health Goals This Fall: How 3X4 Genetics Test and Your DNA Can Guide Your Wellness Journey
As the season changes from summer to fall and we begin to settle in our routines we shift from a laid-back pace to more focused endeavors. It’s the perfect time to reset and recommit to your health goals. This season, instead of relying solely on willpower to make effective lasting changes, uncover something far more powerful and personal: your DNA.
The 3X4 Genetic Test leads the advancements in attenable genetic testing to build a personalized wellness plan tailored to your unique genetic makeup. Offering more than just a snapshot of your health, 3X4 Health Journey offers insights and actionable steps that can help you optimize your health journey for the long-term. Here’s how you can incorporate it into your fall reset.
1. Build Your Foundation: Understanding Your Genetic Blueprint
Before diving into any new routine or habit, it’s essential to know your personal foundations of health. The 3X4 Genetics Test provides you with a unique genetic profile and summary plan to build a foundation based on your body’s individual needs and predispositions. Instead of following generic health advice that might not suit you, you can make informed decisions about which habits to adopt and which ones to let go, making it easier to set realistic and achievable health goals.
2. Cellular Booster: Go Deeper with Precision
The next step on your journey is to focus on your cellular health. Our cells are the building blocks of everything we do, from metabolism to immune function, and they can tell us a lot about what we need. 3X4 HEATLH provides you with personalized insights to “boost” and support cell function in areas such as; Inflammation, Detoxification, Methylation, and Oxidative stress. For example, boosting brain health may involve variations in methylation genes such as NQO1 which impact the level of oxidative stress, and the COMT gene which affects memory, learning, focus and concentration. Eating balanced B-vitamin and mineral rich foods or taking supplements such as creatine and CoQ10 may support methylation and reduce oxidative stress for supportive brain health and function.
3. System Optimizer: Fine-Tune for Your Goals
Now that you’ve got the basics and a Cellular Boost, it’s time to fine-tune other systems of your specific health potential. Whether you’re looking to lose weight, gain muscle, maintain bone or collagen health or simply maintain overall health, the 3X4 Genetics Test provides the roadmap to fine tune your goals . You’ll gain insight into diet and daily habits that align best with your genetic makeup, helping you maximize results.
For example, your genetic results suggests that you have high impact for collagen and joints. Variants in genes such as those found in MMP1 and MMP 3 may lead to increased high rates of collagen breakdown. You may want to prioritize collagen supportive foods such as Vitamin C rich berries or mango, and Zinc rich meat and poultry.
The Smarter Way to Reset: Your DNA vs. Willpower
Make the reset smarter not harder Most traditional approaches to health, be it a new diet, exercise plan, or wellness routine, rely heavily on willpower. The idea is simple: you push yourself hard, make dramatic changes, and hope it sticks. However, willpower alone isn’t always enough. We’re all different, and what works for one person might not work for you.
The 3X4 Genetics Test takes the guesswork out of the equation. It provides you with insights into your genetic makeup, so you can reset your health journey in a way that’s aligned with your body’s natural potential. You’re no longer relying on pure willpower, you’re leveraging your DNA to build sustainable habits that are more likely to stick in the long run.
What's the best way to build healthy habits?
1 Align new habits with your DNA: The power of personalized health plans for building healthy habits starts with understanding your body and setting achievable, personalized goals. Genetic testing provides key insights into how your body responds to food, exercise, stress, and nutrients/supplements allowing you to create a routine that works for you, not against you.
2. Start Small: The Foundation of Habit Formation. When you’re embarking on a health journey, especially after a seasonal reset, it’s crucial to start with small, manageable steps. Healthy habits don't form overnight, but with consistency, they eventually become second nature. Instead of trying to overhaul your entire routine all at once, the 3X4 Health Journey breaks it down for you into smaller, achievable chunks.
Can DNA testing help me get healthier?
Yes! DNA testing helps you understand how you respond to your diet and lifestyle habits and which ones to prioritize. . By knowing your areas of focus, you can personalize your wellness plan, optimize your nutrition, and fine-tune your fitness routine to achieve better results.
For example, if your genetic results show that you are more susceptible to insulin resistance you experience high levels of blood sugar, specific 3X4 Health Journey recommendations such as intermittent fasting may help improve insulin sensitivity associated with diabetes.
How do I personalize my wellness routine?
Personalizing your wellness routine is the key to achieving long-lasting health and wellness goals. It’s about understanding your unique genetic makeup, lifestyle preferences, and environmental factors, and then aligning them with habits that work best for you. A personalized approach ensures you don’t waste time or energy on methods that might not suit your body, helping you optimize your efforts for the most sustainable results.
Personalize your wellness routine:
The first step in personalizing your wellness routine is understanding your genetic predispositions. The 3X4 Genetics test provides insights into key areas that can help you customize your health journey.
Fine-Tune Your Diet Based on Genetic Insights
Nutrition is a massive part of personalizing your wellness routine, and your genetics play a significant role in how your body responds to food. With genetic testing, you can discover important insights such as:
- Your predisposition to food intolerances or sensitivities (lactose, gluten, etc.)
- Whether you require higher amounts of certain vitamins or minerals (like vitamin D, magnesium, or folate)
By understanding how your body processes different nutrients, you can build a nutritional plan that works for you, rather than following broad dietary trends.
Example:
- If you discover a genetic predisposition to insulin resistance, you could focus on foods that help regulate blood sugar, like whole grains, fiber-rich vegetables, and healthy fats.
4. Optimize Your Sleep and Stress Management Routine
Your wellness routine isn’t just about diet and exercise; it also involves factors like sleep quality and stress management. With the right genetic insights, you can better understand how to optimize these aspects of your routine:
- Sleep: Some people need more sleep than others based on their circadian rhythm, which can be influenced by genetic factors. If you’re someone who needs more sleep to feel rested, a focus on creating a calming bedtime routine might be key. If you have a genetic tendency to be a light sleeper, techniques like meditation, white noise, or sleep supplements could improve your rest.
- Stress: Genetics also influence how your body responds to stress. If your genetic report suggests a higher sensitivity to stress or a slower recovery from stress, you may want to prioritize mindfulness practices, breathing exercises, or stress-relieving hobbies such as journaling, painting, or yoga.
Example:
- If your genetic test reveals that you’re more prone to anxiety or stress, you might personalize your wellness routine by including meditation, deep breathing, or journaling to help reduce stress. You may also need to prioritize sleep and relaxation techniques to support your nervous system.
5. Consider Your Environment and Lifestyle
While genetics play a significant role, your environment and lifestyle also impact how you should personalize your wellness routine. Consider factors like:
- Your work schedule: Are you working long hours or have a flexible schedule? A person with a demanding job might need a routine that includes quick, efficient workouts (like 20-minute HIIT sessions) or meal prepping for the week to save time.
- Social and family life: If you have a busy social life or a family to take care of, you may need to build flexibility into your routine. This could mean doing shorter workouts that you can do at home, or prepping simple, healthy meals that everyone in your family will enjoy.
- Available resources: Do you have access to a gym, or do you prefer to work out at home? Understanding what you have available (whether it’s equipment, space, or classes) will allow you to tailor your fitness routine accordingly.
Example:
- If you work from home and have access to limited exercise equipment, you might personalize your routine by incorporating bodyweight exercises (like push-ups, squats, or planks) that require no equipment and take breaks throughout the day to stay active.
6. Track and Adjust Regularly
Personalizing your wellness routine is an ongoing process, not a one-time fix. Your body’s needs will evolve, so it's important to track your progress and make adjustments as you go. Use tools like fitness trackers, food journals, or wellness apps to monitor things like your energy levels, sleep patterns, and fitness progress. Regularly reviewing your habits will give you insights into what’s working and what might need tweaking.
Example:
- If after a few months of following your personalized fitness plan, you find that you're not gaining muscle mass as quickly as you'd like, you may adjust your workout routine to include more resistance training or increase your protein intake.
Conclusion: Your Wellness Routine, Your Way
Personalizing your wellness routine takes the guesswork out of health and fitness. By understanding your genetic makeup, fitness needs, nutrition preferences, and lifestyle factors, you can craft a plan that works specifically for you, optimizing your potential for success.
The 3X4 Genetics Test is an excellent tool in this process, providing you with data-driven insights that help you make informed choices. Your wellness journey should feel empowering, and by personalizing it to fit your body’s needs, you’ll not only see better results but will also make your routine more sustainable in the long run.
Final Thoughts: Fall Into Your Best Health Yet
This fall, as you embrace the changing season and its potential for transformation, consider a smarter approach to resetting your health. Instead of relying on generic advice or sheer willpower, use the 3X4 Genetics Test as your blueprint for a health journey that’s as unique as you are. With a personalized wellness plan rooted in science, you’ll be setting yourself up for success—not just for the season, but for a lifetime of sustainable health and vitality.