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3602 Posted 5 Days Ago in: Training, Genetics

The Deep Squat and Alternatives

The squat is an important exercise for a number of reasons, but you don't always have to go as deep as you can, there are alternatives. We find out what these are and what you can do to optimise your workout.

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3601 Posted 10 Days Ago in: Genetics, Nutrition

Going Gluten Free

What happens to your body when you go gluten-free, and do you need to do this to stay healthy? We investigate!

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3599 Posted 12 Days Ago in: Training, Nutrition

Recovery Modalities

Recovery is an integral part of your workout as it allows your body to cope with the microtrauma that occurs after heavy bouts of exercises. Discover the best ways to recover after a workout.

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3598 Posted 17 Days Ago in: Nutrition

Everything About Collagen

Collagen is the new buzzword around the health and nutrition world in 2018, but do we really know what it is and why it is important to include in our diets? We tell you all about it!

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3597 Posted 19 Days Ago in: Training, Genetics

Home-Based HIIT Training

HIIT training involves short bursts of intense exercises over a period of time where you push your body to its limits, and you can even do them at home! Here's how.

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3596 Posted 22 Days Ago in: Nutrition

Healthiest Ways To Enjoy Easter

Easter is here and it's time to celebrate, but you still don't want to over do it. Here's how to win Easter this 2018!

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3594 Posted 26 Days Ago in: Training

Foam Rolling and Recovery - How To Do It

Foam rolling is an important part of your training routine as it minimises the negative effects of DOMS, stiffness and soreness following a workout. Find out in our latest blog how you should be using a foam roller to maximise the benefits.

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3593 Posted 31 Days Ago in: Nutrition

Avocado Oil: The Best Oil?

There's a lot of talk about how healthy avocado oil is but is there any truth to it, or is it a fad? We investigate in our latest blog

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3592 Posted 33 Days Ago in: Training

Why Is Your Core So Important?

You should never overlook training your core when working out, but why? We investigate the reasons behind why the core is so important.

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3591 Posted 34 Days Ago in: Genetics, Nutrition

Everything You Need To Know About A Mediterranean Diet

Have you been wondering how you can follow a Mediterranean diet type and live healthier? Find out here

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3590 Posted 38 Days Ago in: Nutrition

Have A Healthy St Patrick's Day

St Patrick's Day is tomorrow and that means fun and festivities on the weekend! Here's how to do it when you're still focused on keeping to your fitness and diet goals.

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3589 Posted 40 Days Ago in: Training

Body Toning Series: Glutes

Our Body Toning Series is almost over, but we've still got one more thing to cover: your glutes. If you want to improve your posture and get a perfect butt then these are the exercises for you.

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3587 Posted 45 Days Ago in: Genetics, Nutrition

Defending the Carnivores

The perception of meat in the world that we live in today has appeared to degrade, and there have even been claims that we are not meant to eat meat at all, but is any of this true? We defend the carnivores among us by investigating.

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3586 Posted 46 Days Ago in: Training, Genetics

How To Recover Better With A Genetically Slower Recovery Speed

Recovery is an essential part of your training regime because it determines how often you'll be able to train at a high intensity throughout the week. Some of us are predisposed to have a slow recovery speed, but there are interventions we can all make in order to recover better. Here's how...

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3585 Posted 47 Days Ago in: Training

Body Toning Series: Legs

This week our Body Toning Series tackles the infamous Leg Day, and the best ways that you can target all the different muscles in your legs to get an amazing foundation.

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3584 Posted 48 Days Ago in: Nutrition

2018 Nutrition Facts vs Fiction

Every year more fads come and go, but what works and what doesn't? Here, we debunk a few myths and tell you the truth about them.

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3582 Posted 54 Days Ago in: Training

Body Toning Series: Back

Our Body Toning Series takes us all the way to the back this week, an important muscle for strength exercises and your posture and flexibility! Discover the best ways to build your back in this edition.

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3581 Posted 55 Days Ago in: Genetics, Nutrition

Everything You Need To Know About A Low Fat Diet

Have you been wondering how you can implement the low fat ideal diet type into your lifestyle? Find out here

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3579 Posted 59 Days Ago in: Nutrition

Should you stop eating after 6pm?

There's a lot of buzz around restricting your diet (and calories) by having your last meal at 6pm, and then nothing but water afterwards, but does it really work?

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3577 Posted 61 Days Ago in: Training

Body Toning Series: Chest

Your chest includes some of the largest muscles in your upper body, and because of this you use them all day long to do everything from normal lifting and carrying to when you need to exert power. This week we tackle the best and most effective ways to train your chest.

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3576 Posted 63 Days Ago in: Training, Genetics

How to Train with a Genetically Low VO2max

When you receive your DNAFit results you'll find that on the fitness side will be an indication of your VO2max ability. But what does this mean? And how should you go about training?

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3575 Posted 66 Days Ago in: Genetics, Nutrition

Foods to Preload with to Combat Oxidative Stress

When you exercise, your body is put under stress and free radicals are produced, which can damage your cells. You can counteract this by preloading with antioxidant-rich foods to ensure your body maintains a healthy balance.

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3574 Posted 68 Days Ago in: Training

Body Toning Series: Arms

Next up, we shift our focus to your arms and the exercises that you can do to build muscle and get the best results!

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3573 Posted 70 Days Ago in: Genetics, Nutrition

Everything You Need To Know About A Low Carb Diet

Still wondering about how to optimise your ideal low carb diet type? We explain it all right here.

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3569 Posted 73 Days Ago in: Nutrition

Healthy Aphrodisiac Foods For Valentine's Day

Thinking of spoiling your Valentine with a candlelit dinner prepared by you? Go ahead and include these foods on the menu to make your night that much more romantic...

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3568 Posted 75 Days Ago in: Training, Nutrition

Body Toning Series: Abs

We start off our body toning series with a focus on abs, detailing how you can get the perfect six pack or toned look you're aiming for.

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3567 Posted 80 Days Ago in: Nutrition

Life Pro Tips for Meal Prep

Meal preparation can not only serve to save you time and money, but can also broaden your food choices and make you become more aware of what you’re putting inside of your body.

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3566 Posted 82 Days Ago in: Training

Eccentric Loading Exercises for Fitness and Health

Optimise your workout by doing eccentric loading exercises to build your power and prevent injury. Our sports scientist tells you how!

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3563 Posted 87 Days Ago in: Nutrition

Are We Hungrier When It Is Cold?

It's a commonly accepted belief that we all get hungrier when it is cold, but is it simply a Pavlovian response to cultural norms and societal hive mind, or is there something to it? We investigate the research done around this topic to find out.

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3562 Posted 89 Days Ago in: Training

Essential Post-Run Stretches

If you're a runner, then you'll be well aware of how you feel after an intense session. And you'll know how important it is to adequately stress to reduce the likelihood of DOMS and stiffness. Here are our essential post-run stretches to try out next time.

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3561 Posted 94 Days Ago in: Training, Genetics, Nutrition

Engineering Your Life to Live Longer

There are various ways that we can affect positive change in our lives, to ensure that we "engineer" our bodies, and minds, to be at their peak. And so we investigated a few methods that could, potentially, help all of us live longer, and better.

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3559 Posted 96 Days Ago in: Training

Tabata Training: What It Is and How You Do It

Tabata is another form of HIIT exercise that is much shorter but highly effective due to the intensity it puts your body under.

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3557 Posted 101 Days Ago in: Nutrition

Is eating insects the future of sustainability?

Insects are everywhere, but would you eat one? We discover the benefits of eating insects; for sustainability and for our nutrition.

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3556 Posted 102 Days Ago in: Training

Warm Ups: How, Why, What?

Warm ups are the foundation of every exercise that not only promote better performance, but aid recovery after exercise as well. Here's why you should stop and warm up before immediately hitting the weights at gym.

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3555 Posted 103 Days Ago in: Nutrition

Healthy Food Trends 2018

Forecasted nutrition trends in 2018

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3554 Posted 103 Days Ago in: Training

Fitness Trends 2018

Forecasted fitness trends for 2018

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3552 Posted 115 Days Ago in: Training, Nutrition

Win New Year's Without The Excess

New Year's, for some, offers the daunting prospect of having to get raucous when all you really want to do is stay at home and treat it like any old day. But there are other ways to celebrate the coming of the New Year without getting too overboard. Here's how...

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3551 Posted 118 Days Ago in: Training

Goal Setting Done Right

Setting goals is easier said than done... and so we bring you a few ways to become a master of the art.

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3550 Posted 122 Days Ago in: Nutrition

Inventive Ways To Use Christmas Leftovers

You've made all this food for Christmas... too much. And here's how to use leftovers in healthy ways the next day without wasting.

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3549 Posted 124 Days Ago in: Training, Genetics, Nutrition

Have You Got Everything You Need For Gym?

Getting yourself into the gym is only the first step... what's just as important is accessories you can use to boost your performance. Here's what you need to get off to a flying start!

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3529 Posted 129 Days Ago in: Genetics, Nutrition

A Genetically Guided Christmas Dinner

This Christmas you'll be faced with loads upon loads of tasty foods, but is there a way to do it genetically guided?

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3528 Posted 131 Days Ago in: Training

Training Tips During Holiday Season

Holidays are here! Which means a lot more socialising and a lot less time spent training, right? Wrong! Here are a few helpful tips to ensure that you still have a whole lot of fun while keeping your fitness levels at their peak.

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3526 Posted 136 Days Ago in: Genetics, Nutrition

Should You Eat Breakfast To Lose Weight?

Breakfast, should you or shouldn't you? We investigate the value of eating a big breakfast in order to promote healthy weight loss.

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3525 Posted 138 Days Ago in: Training, Genetics

Training To Your Genes: Mixed

Your power/endurance profile can give you a deep insight into the way to get the maximum results out of your training by adjusting to where you fall on the spectrum. This week, we focus on mixed bias and what this means for you.

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3524 Posted 140 Days Ago in: Industry News

DNAFit Supports Dame Kelly Holmes Trust

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3523 Posted 143 Days Ago in: Nutrition

Striking a Balance Between Festive Fun and Your Diet

The holiday season has almost arrived, even though you may not have noticed! But how do you stick to your diet and make the most of a time when it's all about socialising and relaxing a little?

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3522 Posted 145 Days Ago in: Training, Genetics

Training To Your Genes: Endurance Bias

Your power/endurance profile can give you a deep insight into the way to get the maximum results out of your training by adjusting to where you fall on the spectrum. This week, we focus on endurance bias and what this means for you.

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3521 Posted 150 Days Ago in: Nutrition

Why Do You Eat More When You're Tired?

Eating when you're tired isn't a new thing, but why does it happen?

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3520 Posted 152 Days Ago in: Training, Genetics

Training To Your Genes: Power Bias

Your power/endurance profile can give you a deep insight into the way to get the maximum results out of your training by adjusting to where you fall on the spectrum. This week, we focus on power bias and what this means for you.

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3519 Posted 157 Days Ago in: Training, Nutrition

How To Stop Weekend Bingeing

The weekend is the time when we all get relaxed, and maybe a little too relaxed with our diets, but it's important to realise that you can still enjoy yourself and keep on track by making a few slight adjustments.

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3518 Posted 159 Days Ago in: Training, Genetics, Nutrition

Strength, Cardio, and Body Composition

Physique means a lot to people who start training. They either want to lose weight or build muscle, or find an ideal middle ground, here we discuss what you can expect to get out of strength training and cardio.

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3517 Posted 164 Days Ago in: Nutrition

9 Healthy Recipes For Busy People

The days are getting shorter, but you need to make every minute count - especially when you want to stay healthy and focus on your nutrition. This is why quick, easy, and healthy meals are essential.

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3516 Posted 166 Days Ago in: Training, Genetics

The Sauna and Your Recovery

The sauna has always been a go-to for many people who work out, but what does it do for recovery?

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3515 Posted 171 Days Ago in: Nutrition

How I Learned To Stop Hating And Love Veggies

We need to talk about vegetables...

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3514 Posted 173 Days Ago in: Training, Genetics

Do You Have To Do 10 000 Steps A Day?

Ever since wearable devices became the norm for anyone wanting to stay fit and track their progress, 10 000 steps per day has widely been regarded as the benchmark for activity levels, but is it necessary to stick to this to stay fit?

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3513 Posted 178 Days Ago in: Nutrition

Tips To Cut Down On Sugar

Sugar is prevalent in many foods and many of us cannot resist it because we've become so accustomed to eating it throughout our lives, yet we know that it is unhealthy. Cutting out sugar altogether is a steep challenge but we have come up with a few tips to help you get started.

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3512 Posted 178 Days Ago in: Training, Genetics, Nutrition

Are You Eating Too Little?

You're training hard, you're dieting, you want to lose weight and get toned but something's not right, and you aren't getting the results you think you should be. It could be that you are eating too little...

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3511 Posted 180 Days Ago in: Training, Nutrition

Stay Active At Your Desk

Many of us spend so much at our desks that we forget that we need to stay active. Try these techniques to boost your fitness during time spent sitting down during the day!

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3509 Posted 185 Days Ago in: Training, Nutrition

Calories: Are You Eating Too Little?

There's a lot of talk about restricting calories when you want to lose weight, but you need to be careful of how you restrict them because there are unintended consequences linked to not eating enough and not getting enough fuel for your training.

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3508 Posted 187 Days Ago in: Training

Weightlifting vs Calisthenics

Using your body to gain inner strength or relying on external weights to build muscle, which is better?

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3507 Posted 192 Days Ago in: Nutrition

Organic Food - Is It Better?

A lot has been said about organic produce and sustainable eating but is it really better? Most people eat foods that are available at the supermarket so we went on a mission to discover if you should be paying extra, for the good of your health.

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3506 Posted 194 Days Ago in: Training

Slow Training - Should You Be Doing It?

Slow training puts a spin on how you would normally lift heavy weights, but is it better? We did some research to find out if it's something you should include in your training routine

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3505 Posted 196 Days Ago in: Training, Genetics, Nutrition

How To Boost Your Testosterone, Naturally

Testosterone is needed to increase your chances of muscle gain, fat loss, lower fatigue during activity, high energy, increased ability to recover appropriately from exercise and can even reduce your susceptibility to injury. This is why it is beneficial to understand how we can boost our levels naturally.

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3504 Posted 199 Days Ago in: Nutrition

Drinking Soda and Your Brain

You may not have thought anything about it, but soda is not only a major cause of weight gain but can also negatively impact the way that your brain works. We investigate how.

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3503 Posted 201 Days Ago in: Training, Genetics

Am I Normal? Aerobic Trainability

When running customers through their DNAFit reports, a common question I am asked is “Are my results normal?” This is a tough question to answer, because it’s hard to define what normal actually is.

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3502 Posted 201 Days Ago in: Training

Optimise Your Strength Training

Strength training comes in all shapes and sizes, and if you incorporate slight adjustments to your gym routine you’ll find that it’ll be both rewarding and beneficial.

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3501 Posted 206 Days Ago in: Nutrition

Histamine Intolerance: The What and The Why

A histamine intolerance can have different effects depending on your sensitivity. But what is it? And how do you prevent becoming ill from it?

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3500 Posted 208 Days Ago in: Training

Sports Science: Endurance Performance and its markers

How do you become an elite endurance athlete? And are there some predictive markers that can help to determine this? Sports scientist Peter Parel delves into the inner workings of endurance performance and what can lead to being successful.

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3499 Posted 209 Days Ago in: Genetics

What Is Epigenetics?

In the quest to learn more about ourselves on a genetic level, we must understand that genetics only helps to add more pieces to the puzzle, but still cannot answer everything. For this reason, epigenetics has become just as important as genetics when understanding ourselves

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3498 Posted 213 Days Ago in: Training, Genetics, Nutrition

Biohacking and Our Health

Want to become more human than you ever thought imaginable? Biohacking is a brand new trend where you use everything at your disposal to optimise your life and make this possible!

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3497 Posted 215 Days Ago in: Training, Genetics

Exercise Routines vs Variations

Do you love your routine? Or do you enjoy changing it up? And what's better? We investigate the benefits of both and help you to decide

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3496 Posted 215 Days Ago in: Training, Genetics, Industry News

Highs & Lows, Using (and not using) Genetics in Elite Sport

DNAFit's Head of Product & Olympic medallist, Andrew Steele, tells his story of learning about his genetic profile after a career of highs and lows.

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3495 Posted 220 Days Ago in: Training

Training Tips For Busy People

Face it, most of our lives are so busy that we struggle to find time to train, but there's hope for you yet! Here are a few ways to fit some valuable exercise in with your schedule.

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3494 Posted 222 Days Ago in: Genetics, Nutrition

Mood Boost? Eat These Foods

If you're feeling a bit down and don't know how to get out of the slump then these foods can go a long way to making you feel better

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3490 Posted 288 Days Ago in: Genetics, Industry News, Nutrition

Marmite: Love It Or Hate It? The Answer May Lie In The Genes!

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3489 Posted 229 Days Ago in: Nutrition

Chocolate: Does It Improve Your Mood?

How do you take your chocolate? Science suggests that if you want to get healthy benefits from chocolate then it should be dark.

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3487 Posted 241 Days Ago in: Training

Creatine and training

Creatine is a supplement that is used by weight lifters and athletes in order to increaser their performance levels, especially when it comes to high intensity interval training (HIIT) and resistance training. It pulls water into the muscles and has been shown to increase people’s size, but there is no use in taking it and then not putting in the effort in the gym or on the sports field as you will quickly lose that water weight. The thinking behind why creatine is essential for performance is that it also assists with explosive power and if you are able to lift those one or two reps more at a higher weight every time you train then you will indeed see bigger gains, because of the overall effort that you’re putting in.

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3486 Posted 245 Days Ago in: Training, Nutrition

Food that can reduce inflammation

You see all those athletes and exercise models on Instagram? What if we told you that they suffer from the same thing as you do? Inflammation happens to everyone, it is part of our body’s natural response to damaged tissues and also plays a role in the immune system response. With modern day advances we are now able to see just how much inflammation you’re likely to feel from a strenuous bout of activity through the analysis of your genes. At DNAFit we look at four genetic inflammatory markers - IL6, IL6R, CRP and TNF. Variations in these genes give us a clue if you are predisposed to suffer significantly increased levels or slightly increased levels of inflammation. Knowing your predisposition of this biological phenomenon can make big differences to your training and even more so to your recovery strategies which necessitate your training schedule and ultimately your goals.

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3485 Posted 256 Days Ago in: Nutrition

What is a ketogenic diet?

The Ketogenic Diet takes the science of the low carb diet even further where the majority of the food that you’ll eat will be fats, and only a small amount will be carbs When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Eating less carbs means that your body has to look for other fuel sources to burn, and feeds itself off fats and protein

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3484 Posted 259 Days Ago in: Training, Genetics

DNAFit Fitness Report FAQs

We’ve tested a lot of people at DNAFit over the years, and we’ve also got a lot of questions regarding our reports. In this article, our Head of Sport Science Craig Pickering is going to try and cover the answers to the most common questions regarding the fitness report, in the hope that it can increase people’s understanding of what it offer.

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3482 Posted 262 Days Ago in: Training

What is total body resistance training?

Total body resistance training, or TRX, was developed for people who can train anytime anywhere. TRX suspension training engages muscles that you didn’t even know you had! It can be done to strengthen all the muscles of your body and, most importantly, your core because you will be required to use your bodyweight to complete the movements. You can use TRX to do chest press, bicep curls, leg raises, rows and much more while only using your own power. The value in doing such training is that you will be activating your innate strength and creating resistance, making it different from normal bodyweight exercises.

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3481 Posted 266 Days Ago in: Genetics, Nutrition

Diet Report: FAQ

We asked our Head of Sport Science, Craig Pickering to give us a run through all the frequently asked questions about our diet report. So if you want to find out more about nutrition information you can get from a DNAFit report, read on.

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3480 Posted 269 Days Ago in: Training

Exercise for stress relief

Stress plays a major role in society and can be crippling to some, resulting in them underachieving and just not feeling up to it. It can affect our lives in various ways and is a symptom of society that needs to be stopped, one way or another.

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3479 Posted 273 Days Ago in: Industry News

DNAFit partners with Helix to launch a new suite of DNA-powered fitness and nutrition products

Leading genetics brand DNAFit today announced the launch of five new DNA-based products developed in partnership with Helix, a personal genomics company that today launched the first online marketplace of DNA-powered products. The partnership is the latest exciting step in DNAFit’s mission to help identify how people can exercise, eat right, and live better on a truly personal level. The brand focuses on taking cutting edge science out of the laboratory and into the hands of both ordinary consumers and elite sportspeople, helping them understand how their DNA affects their response to fitness and nutrition changes.

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3478 Posted 277 Days Ago in: Training

Endorphins and Exercise

That feel-good feeling associated with exercise can be directly correlated to chemicals in the brain that stimulate the body to feel this way. These neurochemicals are known as endorphins and are produced in the brain as a reaction to stress and pain. They minimise the negative impact both of these can have on your wellbeing – mind and body – and can also lead to feelings of euphoria in some cases. One of these cases is during exercise. An interview with J. Kip Matthews goes on to explain how "endorphins are also involved in natural reward circuits related to activities such as feeding, drinking, sexual activity and maternal behaviour.”

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3477 Posted 279 Days Ago in: Industry News


DNAFit is delighted to announce the appointment of Dr. Silvia Camporesi to the DNAFit Scientific Advisory Board as External Advisor for Bioethics. A highly respected figure within the field of bioethics, Dr. Camporesi will play a key role in advising best practice on how DNAFit will execute and communicate its consumer genetics messaging and product innovations, at a time when consumers are faced with confusion when choosing between direct-to-consumer genetic products in a market with inconsistent levels of regulation

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3476 Posted 285 Days Ago in: Nutrition

Cheat Meals - Are They Ever A Good Idea?

Sticking to diets is difficult, especially in the beginning, and your goal of losing weight and replacing your pudge and chub for a toned physique doesn’t seem that enticing anymore once you have to look at cheeseburgers and pizzas and look the other way, selecting to munch on your salad instead.

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3475 Posted 290 Days Ago in: Training, Nutrition

How To Simplify Your Training?

Simplifying your training doesn’t mean making it easier… Making your training easier or taking shortcuts is a one-way ticket to poor results, plateauing and losing interest in a regular training regime. All the things that are counterproductive, offering no value to your life and adding to the frustration you may sometimes feel at just not making the progress that you expected to make when you first started training and everything was bright, shiny and new. What you always need to be aware of are your goals and that whether you want to get lean, build muscle, or burn fat the principle of making your training to easy-to-understand and follow will never change.

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