Your Genetic Blueprint for Nutrition, Movement & Vitality
pg. 3–8
Simple Overview
Your DNA carries 28 genetic markers that reveal exactly how your body processes food, responds to movement, and tends to behave around eating. This is your unique operating manual—written in your genes.
Honor your unique blueprint—this isn't one-size-fits-all wellness; it's your wellness. Build routines around what feels natural—sustainable beats heroic every time. Trust the science + trust yourself—your genes + your awareness = freedom.
Refer to pg. 3–8 for complete genetic overview.
pg. 9–10
Simple Overview
Your metabolism is like your body's engine. This section reveals how efficiently your thyroid, fat storage, and metabolic hormones work together—and how to optimize them.
pg. 9
Your DIO1 gene controls how efficiently your body converts T4 (storage form of thyroid hormone) into T3 (the active, energizing form). Your version is associated with a somewhat slower conversion rate.
What Your Version MeansEven if your thyroid tests show "normal" levels, your tissues may not be receiving thyroid signals as efficiently as they could. This can mean your metabolism feels a bit sluggish, weight loss takes more consistency, and recovery feels longer.
Why It Matters in Everyday Lifepg. 10
Your genetic tendency: Average
Your DNA shows an average risk for Metabolic Syndrome. The powerful news? Your lifestyle choices are the deciding factor.
Refer to pg. 9 for complete thyroid details.
Refer to pg. 10 for metabolic syndrome details.
pg. 11–25
Simple Overview
pg. 11
Your body thrives on carbs
Keeps you satisfied
Quality sources matter
pg. 12–13
Your version suggests you may gain weight easily if carbs are too high. Carbs aren't bad; you need quality (whole grains, legumes, vegetables) paired with protein to avoid rapid blood sugar spikes.
Why it matters: Focus on whole foods; pair every carb with protein.
Your version (AA) is associated with increased appetite, higher BMI risk, and fat cell accumulation tendency. This is NOT a character flaw, it's neurochemistry.
Why it matters: You need intention around hunger and satiety through meal planning and protein-first strategies.
pg. 15–25
Refer to pg. 11–25 for complete nutrition details, food serving sizes, and all activity-level calorie recommendations.
pg. 26–27
Simple Overview
Not everyone digests food the same way. Your genes reveal how you process gluten, lactose, and B12—all crucial for energy, digestion, and long-term health.
Your genes suggest you can likely digest milk as an adult, but may experience moderate lactose sensitivity.
Tamara's StrategyRefer to pg. 27 for lactose details.
pg. 26
Your genes suggest a somewhat higher chance of inflammation in response to gluten. This doesn't mean you have celiac disease—it means your immune system may flag gluten as a potential threat.
Tamara's StrategyRefer to pg. 26 for gluten details.
pg. 27
Your genes show you absorb B12 well from food and supplements. This is favorable—B12 is essential for energy and metabolism.
Tamara's StrategyRefer to pg. 27 for B12 details.
pg. 28–35
Simple Overview
pg. 28–30
Endurance-Dominant with Moderate Strength
Your muscle fiber composition is biased toward slow-twitch fibers (Type I), which are built for sustained, aerobic activity, resistant to fatigue, and rich in capillaries for oxygen delivery. Perfect for distance running, cycling, rowing, step aerobics, and elliptical training.
pg. 31–32
Conditioning & Cardio
Walking & Hiking
pg. 35
Refer to pg. 28–35 for complete exercise details and MET tables.
pg. 36–43
Simple Overview
Your genes don't just affect how your body processes food and exercise—they influence how easily you stick to healthy habits. This section reveals your behavioral blueprint and how to work with your genes, not against them.
pg. 36
Your version is associated with higher ghrelin activity—you may feel hungry more often, feel less satisfied after eating, and crave energy-dense foods. This is NOT a character flaw—it's neurochemistry.
Tamara's StrategyRefer to pg. 36 for hunger hormone details.
pg. 38
Your version suggests you may experience higher hunger levels, have decreased energy expenditure tendency, and find weight management requires more conscious effort.
Tamara's StrategyRefer to pg. 38 for leptin details.
pg. 42
This is excellent news. Your version is associated with normal circadian rhythm, easier weight loss, lower hunger hormone levels, natural preference for eating earlier in the day, and better sleep quality.
Tamara's StrategyRefer to pg. 42 for circadian rhythm details.
The Aging Backward Combo
If fascia is restricted, nutrient delivery, detox, lymph flow, and sculpting will be impaired. The good news? Pairing fascia therapy with your DNA plan accelerates your results exponentially.
Skin appears puffy or sagging: Collagen and elastin production can be inhibited by stuck, dehydrated fascia.
Hormonal balance & detox impaired: Sticky or dehydrated fascia prevents toxin clearance and hormone circulation.
Lymph drainage blocked: Needed for true body contouring, glow, and weight loss. Without flow, toxins accumulate and inflammation increases.
Pairing fascia therapy with your DNA plan creates a powerful synergy:
The Bottom Line: DNA + Fascia = Complete Transformation. Honor both, and you become the full expression of your genetic potential.
TR's Guide to Clean Eating
Weight Loss Phase
This is a template. Your specific calorie and macronutrient targets depend on your activity level. The principle: Protein first at every meal, pair carbs with fat, stay hydrated.
3 Eggs (scrambled in ghee) + 1 slice sprouted toast + 1/2 avocado + green tea
Protein: 20g | Carbs: 20g | Fat: 15g | Why: High protein + healthy fat = satiety through the morning
Apple + 1 tbsp almond butter
Protein: 4g | Carbs: 25g | Fat: 9g | Why: Fiber + natural sugar + fat keeps energy steady
Large salad with 4oz wild salmon, mixed greens, cucumber, tomato, olive oil + lemon dressing + 1/2 cup quinoa on the side
Protein: 35g | Carbs: 30g | Fat: 15g | Why: Omega-3s + fiber + volume = satisfied and energized
Greek yogurt (full-fat) + handful of berries + 1 tbsp honey
Protein: 15g | Carbs: 20g | Fat: 5g | Why: Probiotics + protein for afternoon energy
4oz grass-fed beef + roasted broccoli and sweet potato + olive oil + sea salt
Protein: 30g | Carbs: 35g | Fat: 12g | Why: Nutrient-dense, satisfying, supports sleep
Calories: 1,050-1,200 | Protein: 104g | Carbs: 130g | Fat: 56g
This structure supports steady energy, satiety, and sustainable fat loss.
Maintenance Phase
Maintenance meals are more generous while honoring your macronutrient balance. Same principles apply: Protein first, quality carbs, healthy fats.
4 Eggs (scrambled) + 2 slices sprouted toast + butter + 1/2 avocado + berries + coffee with ghee
Protein: 25g | Carbs: 40g | Fat: 18g
Handful of nuts + piece of fruit (apple or pear)
Protein: 6g | Carbs: 25g | Fat: 10g
Large salad with 5oz wild salmon + mixed greens + cucumbers + tomatoes + olive oil-lemon dressing + 3/4 cup quinoa + chickpeas
Protein: 40g | Carbs: 45g | Fat: 16g
Full-fat Greek yogurt + granola + berries + drizzle of raw honey
Protein: 18g | Carbs: 35g | Fat: 6g
5-6oz grass-fed beef or organic chicken + roasted sweet potato and broccoli + olive oil + side salad
Protein: 35g | Carbs: 40g | Fat: 14g
Calories: 1,500-1,600 | Protein: 124g | Carbs: 185g | Fat: 64g
This structure maintains your healthy weight and supports your active lifestyle.
Health & Beauty Must-Haves
This curated list includes go-to products Tamara Renee personally uses and recommends to clients for enhancing radiance, reducing inflammation, and aging well.
This DNA Wellness Report is not intended to diagnose, treat, or cure any medical condition. It is for educational purposes only and is based on your genetic blueprint. Always consult with your healthcare provider before making any health-related decisions.
This report is for weight management purposes only. It is not intended to prevent, diagnose, treat, or cure any medical condition and should not replace the advice of your physician.
Please consult your physician before beginning any nutrition or fitness program, especially if you:
It's Your Divine Design. When you nourish your fascia, honor your genes, and live with awareness, your physical form doesn't just change—it radiates.
Your body is wise. Your genes are your ally. You've got this.
With radiance and reverence for your unique design,
Tamara Renee