Algorithm for Reviewing FIT Test Your Matching Diet Determine total calories http://www.mayoclinic.com/health/calorie-calculator/NU00598 and modify based on their goals(ie maintenance versus weight loss – maintenance keep calories at recommendation level, weight loss, lower by 500 kcals/day) Ensure that they keep a diet journal or use an online reporting program for compliance for at least 1 month or ongoing if they are on a weight loss program Determine percentages based on genotype Low carb 30% protein | 30-35% fat | 35-40% carbohydrate * (ex. Zone/Atkins) Low fat 20-25% protein | 10-15% fat | 60-65% carbohydrate (ex Ornish/DASH) Balanced 20% protein | 25% fat | 55% carbohydrate (ex. My Pyramid, Weight Watchers) Mediterranean 20% protein | 35% fat | 45% carbohydrate** (rich in MUFA and Omega 3 PUFA) *choose carbs from non starchy veggies whenever possible No matter which genotype follow the parameters of healthy eating as laid out in my What To Eat program  Organic, seasonal, local  Whole or minimally refined  Eat from the rainbow  Low glycemic, high fiber carbs  Limit/Eliminate Gluten*

Response to MUFAs – focus on avocados, olives and olive oil, nuts Response to PUFAs (especially Omega 3 PUFAs)-focus on fish and seafood, seeds Customize diet further by running an IGG test to determine any foods that the patient is reacting to and remove them from the diet as needed. *Do a Gluten Free Trial or run a

Celiac panel to determine if gluten should be removed. Even if no gluten intolerance presents, limiting gluten intake is recommended.

Eating Behavior Traits

Snacking      

Divide calories between 3 meals and 2 snacks and make sure these are balanced Plan everything Keep emergency food with you Drink water or green tea first before eating Use smaller plates and serving containers Slow down while eating

Hunger        

Water in between meals Increase fiber with meals (titrate up) to 50 grams or more per day ThinSticks 1-2 times per day Ensure protein and healthy fat are eaten at each meal Get 7-9 hours of sleep Balance brain chemistry – dopamine and serotonin Journal Lipoic Acid

Satiety         

Slow down while eating Water in between meals Increase fiber with meals (titrate up) to 50 grams or more per day ThinSticks 1-2 times per day Ensure protein and healthy fat are eaten at each meal Get 7-9 hours of sleep Balance brain chemistry – dopamine and serotonin Journal Lipoic Acid

Eating Disinhibition     

Avoid buffets and situations where it is easy to get seconds Banish the enemy from the table Avoid trigger food situations Brush teeth after eating or have a mint Journal

Food Desire       

Keep the enemy out of the house Find alternate pleasurable activities Journal Don’t go hungry Maintain good nutrient balance Have an accountability partner Balance your brain chemistry

Sweet Tooth & Sweet Taste       

Replace sugar with Xylitol and Stevia Use cinnamon and vanilla Optimize serotonin levels Keep blood sugar balanced – fiber, balanced meals, supps(chromium, magnesium, zinc, vanadium, lipoic acid) 7-9 hours of sleep Stress management Find fruits that satisfy the urges

Food Reactions

Caffeine   

If slow metabolizer stop caffeine by noon daily and limit total caffeine consumption to 2 cups or less Be aware of everywhere that caffeine lurks If insomnia an issue, reduce or eliminate caffeine altogether

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Transition to ½ decaf or all decaf coffees and teas

Bitter taste  

Find vegetables that are appealing Watch salt intake – use real sea salt

Lactose Intolerance   

If consuming, take lactase enzyme product Get tested for dairy IGG Ensure optimal calcium, magnesium and vitamin D levels

Alcohol Flush  

Avoid alcohol with this genotype No matter what, limit intake to 1 serving (women), 2 servings (men) per day, ideally of red wine, second best white wine, third, tequila. Avoid sugary mixers.

Nutritional Needs 

Vitamins B6, B12 and Folic acid – supplement and then run organic acid testing to check kynurenate, xanthurenate, FIGLU and methylmalonic acid to confirm dosing needed, avoid synthetic folate products, use IM or SL B12 if poor gut function

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Vitamin D - test 25 Hydroxyvitamin D, optimize to 60-80 ng/ml, 20 minutes of sunshine daily, supplement(should contain Vitamin K unless on blood thinners, risk of blood clots)

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Vitamins A and E – eat foods rich in Vitamin A and E, take fish oils especially Krill oil and a mixed tocopherol/tocotrienol Vitamin E product.

Exercise For more information, guide them to Get Fit Fast! Cardio Burst Training, resistance training and moving more daily through the use of a pedometer are recommended for everyone. These variants will help determine if

someone needs to emphasize more of one category or increase their overall activity level. 

Endurance Training – do as high intensity interval training to accumulate 4-8 total minutes of bursting(which is approx 20-40 minutes of exercise). If no recommendation, they should do this 3 days a week for 4 total burst minutes or more. o If highly recommended, expand to 8 minutes, add a pedometer to move more in daily life and do 2- 3 extra days of cross training aerobic exercise – hiking, biking, etc.

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Strength Training - follow parameters in GFF, hit each of the 4 body parts Pushing, Pulling, Hips and Thighs and Core at least 2 times a week. If increased benefit is seen, do three each body part three times a week and increase the workload.

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Weight Loss Response to Exercise – more motivation for patient to ensure that he/she is exercising consistently, ideally 5 -6 days a week

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BP Response to Exercise – focus on aerobic interval training

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HDL Cholesterol Response to Exercise – see weight loss response to exercise

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Loss of Body Fat Response to Exercise - see weight loss response to exercise

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Insulin Sensitivity Response to Exercise - see weight loss response to exercise

Your Body and Weight 

Obesity – eat a diet based on your genotype, exercise based on your genotype. Nutrients that may help include CLA, green tea, carnitine, resveratrol, forskolin. Optimize: insulin sensitivity, thyroid function, sleep quality and quantity, cortisol levels

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Weight regain – Weigh in weekly. Keep a food and exercise journal, hire a coach for monitoring and accountability. Make sure your program can fit into your lifestyle.

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Metabolism – if “normal” and you would like to enhance it; ensure optimal thyroid function, do resistance training to build more muscle mass, do cardio burst training, drink green tea or take EGCg, drink a moderate amount of caffeine,

ensure healthy tyrosine levels (amino acid testing ), eat protein at each meal, eat within an hour of waking up in the morning 

Adiponectin – if you have “possibly low” levels then losing body fat can help you increase them

Metabolic Health Factors 

Elevated LDL Cholesterol – Decrease damaged and trans fats, sugars and refined carbohydrates, restore healthy insulin levels. The following supplements may be beneficial: Red Rice Yeast(with CoQ10), Niacin, Plant Stanols and Sterols, Krill Oil, Tocotrienols. Be sure to do a fractionated cholesterol panel(ie NMR Liposciences, VAP, Berkeley Heart Lab) to monitor particle size and number(ditto with decreased HDL).

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Decreased HDL Cholesterol – Eat a fiber rich diet, exercise consistently, Niacin may help raise HDL, ensure healthy liver function(the nutrients alpha lipoic acid and milk thistle may help here).

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Elevated Triglycerides – Limit intake of refined carbohydrates and sugars, especially fructose. Limit damaged and trans fats. Exercise regularly. The supplement carnitine may help here.

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Elevated Blood Sugar – Manage stress. Consistently get 7-9 hours of quality sleep nightly. Eat a balanced diet rich in fiber and low on the glycemic index. Limit fructose consumption. Sugar balancing nutrients may help: chromium, magnesium, vanadium, zinc, lipoic acid, cinnamon. Try WellBet-X fiber supplement with meals. Check HA1c and fasting insulin levels.