Power, muscle, recovery — the same DNA that decides how hard you can push also decides how long your body will hold. Read both. Train both. Built with Dwayne Latinwo.
Dwayne Latinwo is a coach and bodybuilder who’s spent the last decade testing what actually moves the needle. The honest answer: most plans aren’t wrong — they’re just not yours. That’s where FitnessGenes came in.
Best use of DNA. With a 23andMe account, you can upload your DNA and get amazing info and training programs. I’ve made tremendous progress after learning I had rare variants in endurance, lactate threshold and metabolism. This encouraged me to train faster, harder, and more frequently. I’ve gained lots of muscle and stayed below 10% body fat using FitnessGenes for 3 years.
My report suggested that if I’m looking to gain muscle mass I should focus on slower eccentrics than concentrics. How true that turned out to be! My gains were starting to show a few weeks after I took on this advice.
Four weeks into my eight-week personalised Get Lean programme, I’d already lost fat, gained muscle and improved my body composition while keeping my weight stable. The programme was tailored to my genetic profile and made it much easier to stay consistent. It fit around work and daily life without hours in the gym — the personalised nutrition advice and genetic insights completely changed how I approach fitness.
Strength, endurance, recovery, supplementation — the levers that change with your variants. Read the ones that matter for you.
Codes for α-actinin-3 in fast-twitch fibres. R/R variants over-represented in elite sprinters; X/X tilts toward endurance.
Moves lactate across the muscle-cell membrane. The T allele clears lactate slower — longer rest periods, lower repeated-sprint capacity.
The “master switch” of mitochondrial biogenesis. Variants change how much aerobic capacity you get back per hour of zone-2 work.
Sets your baseline inflammatory response to training stress. Higher expressors need a different deload cadence and more aggressive recovery nutrition.
The vitamin D receptor on muscle fibres. Variants influence lean-mass response to resistance training — and how much D you actually need to supplement.
Liver enzyme that metabolises caffeine. Fast metabolisers see a true ergogenic boost; slow metabolisers pay for it in sleep and blood pressure.
Muscle architecture, recovery, supplementation — three places where copying someone else’s plan quietly costs you years of progress.
Some athletes are wired to grow on heavy, explosive work. Others get the same hypertrophy from controlled tempo and time under tension. ACTN3 variants tell you which side of that line you sit on — and how to program for it.
Train against your weakness, lift with your genotype. Same hours in the gym, different body in twelve weeks.
MCT1 clears lactate. IL6 sets the inflammatory tone. PPARGC1A rebuilds the mitochondria. Together they decide whether you walk into Wednesday’s session sharper or slower than you walked out of Monday’s.
Some bodies need a 4-day split. Others need a 3-day, longer-rest plan. Genotype tells you which — before you burn six months finding out.
Caffeine for half the gym is a personal best. For the other half it’s a wrecked Tuesday night. Vitamin D, creatine, omega-3, beta-alanine — every one has a genotype that says how much, how often, and whether to bother.
An honest stack is shorter than the one you’re running now. Build it on your DNA, your blood, and your training load — not on what works for someone else.
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Read your performance DNA and you also read the small print on your long-term health. The traits below ride along — and matter more the harder you train.
Athletes with hereditary haemochromatosis variants overload silently. Performance flags first; the liver pays later.
The same variant that shifts your LDL response also shifts long-term cardiovascular and cognitive risk. Train accordingly.
How your blood pressure responds to heavy lifting and salt. Quietly important if you train under high mechanical load.
Folate metabolism — affects homocysteine, recovery nutrition, and the form of B-vitamins that actually works for you.
Connective-tissue variants linked to soft-tissue injury risk. Training volume that suits the gene, not the influencer.
When you sleep matters as much as how long. Variants here set your real recovery window and shift your peak-output hours.
Carb-handling variants. Decides whether your bulk reads like muscle or like a long, slow drift toward metabolic risk.
How your cells handle the oxidative cost of hard training. Your antioxidant strategy should match — not exceed — your variant.
No clinics, no needles, no referrals. Spit, post, wait, train.
Saliva collection kit posted free anywhere in the UK. Ships within 24 hours.
A simple saliva sample at home — no needles, no clinics. Drop it in the post with the prepaid return label.
An ISO-accredited UK lab screens 600,000+ DNA variants across performance, recovery and long-term health.
In 2–3 weeks you get your full performance profile, workout plans, supplement stack and long-term health markers.
Both unlock the full FitnessGenes performance profile — 180+ reports across 14 categories, including the long-term health markers.
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DWAYNE30
DWAYNE30
You can’t copy a genotype. You can copy the discipline of reading your own — and training what you find.
Power, hypertrophy, endurance — your variants tell you which split, which tempo, which rep range will actually compound for your body.
Lactate, inflammation, mitochondria. Your DNA sets the cadence — three hard sessions for one body, five for another. Stop borrowing someone else’s.
A short, evidence-led stack tuned to your genes. And the same panel quietly catches the long-term risks that elite training can’t outrun.
180+ reports across 14 health & fitness categories. Power, recovery, supplement response — and the long-term health markers that ride alongside. Built on 600,000+ variants.
Not a diagnostic test. Performance and health-trait findings describe genetic tendencies based on peer-reviewed research. They are not predictions of athletic outcome or disease. Discuss any significant findings with your clinician.