FitgenesUSA

Are you taking vitamin D but still not getting the benefits?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily - his “Frenchie”.

Getting vitamin D into your blood is only half the journey. Your cells still have to grab it and put it to work - and nearly every cell in your body is waiting for it. Dr. Sam explains the genes that act like vitamin D-shaped "chopsticks," reaching out from your cells to pick vitamin D off the "rotating sushi tray" of your bloodstream. When those chopsticks aren't as grippy, the same amount of vitamin D has less effect on immune balance and inflammation. You'll learn what Dr. Sam has observed clinically between these gene variations and chronic illness, why some people may need to aim higher within the optimal vitamin D range, what weakens these receptors, and the one nutrient with the most support for boosting them.

Key topics covered in this episode:
• VDR1 and VDR2 Explained: How vitamin D receptors move vitamin D from the bloodstream into the cell - and why variations reduce how effectively vitamin D signals inside the cell, rather than the number of receptors you have.
• Why Vitamin D Matters: Vitamin D receptors are found in nearly every cell and vitamin D influences an estimated 3-5% of the human genome, with major roles in immune regulation and inflammation control (not just bone density).
• Practical Vitamin D Targets: Why functional medicine considers 60-80 ng/mL optimal, why those with VDR variants may benefit from aiming toward the higher end, and why testing before winter matters.
• What Shuts Down VDR: Primary, secondhand, and thirdhand smoke residue (on fomites like clothes and furniture) plus air pollution.
• Sulforaphane as a Booster: How this broccoli sprout compound works as a mild pro-oxidant "enemy scout," triggering a hormetic response that mobilizes VDRs, anti-inflammatory, detox, and antioxidant genes.

Loved learning why your cells grab - or fumble - vitamin D? Don't leave your health to guesswork - subscribe and drop us a review to help others decode their DNA.

Connect with Dr. Sam:
• IG: @fitgenesusa
• W: fitgenesusa.com

Are you a health practitioners ready to decode your clients' genetics and offer truly personalizes, root-cause care? Elevate your practice by heading over FitgenesUSA.com today to become practitioner and gain access to our advanced genetic testing and clinical support.

TIME STAMPS
0:00 - Intro: Decode Your DNA Blueprint
1:19 - What Are VDR Genes?
3:47 - Immunity, Inflammation & Chronic Illness
8:56 - Chopstick Analogy: Blood as a Sushi Conveyor
12:02 - Target Blood Levels: 60 to 80 ng/mL
17:28 - What Harms VDR: Smoking & Pollution
22:18 - Upregulating VDR with Sulforaphane
27:57 - Supplement Timing: Avoiding Antioxidants
31:39 - 3 Practical Steps for VDR Variants
32:17 - Outro & FitGenes Resources

DISCLAIMER
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

Key References:
• Arabi, A., et al. (2009). VDR polymorphisms & vitamin D response: ScienceDirect

• Van Schooten, F., et al. (1998). VDR genotype & smoking damage: FASEB Journal

• Schwab, M., et al. (2008). Sulforaphane & immune defense: Wiley Online Library

• For the complete list of all 36 clinical citations, click here!

Ever wonder why one cookie is never enough?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily - his “Frenchie”.

Some people’s brains don’t “see” the sugar that’s already in their bloodstream. So they keep eating more of it to get the same “I’m satisfied” signal other people get from a few bites. Dr. Sam explains the gene behind this sugar-sensing glitch and why our ancestors were wired to hunt for sweetness. He also covers the five most common reasons people overeat sugar, and only one of them is genetic. You’ll also learn about “metabolic barbed wire.” These are hidden gut, metabolic, and energy problems that keep you from getting the full benefit of your genetic blueprint. Functional testing helps clear them so your DNA-based diet and lifestyle plan can actually work.

Key topics covered in this episode:
• GLUT2 (rs5400) and Sugar Sensing: How this gene works as the brain’s glucose sensor and moves sugar into cells. Certain variations may make it harder to detect circulating blood sugar, which can drive you to eat more.
• Why We’re Wired for Sweet: Sugar was once rare and could keep you alive, so sweetness signaled safe, energy-dense food. Bitter taste did the opposite job and warned of poison.
• Reason #1 - Emotional Eating: Using sugar to “numb out” from stress or trauma.
• Reason #2 - Underlying Metabolic Dysfunction: How a misfiring metabolism or poor blood sugar regulation can leave the body craving more fuel.
• Reason #3 - Gut Infections: How overgrowths like Candida may compete for your calories and fuel cravings for quick energy.
• Reason #4 - Mineral and Nutrient Deficiencies: Your body may crave sweets when it’s really looking for the vitamins and minerals that sugar-rich whole foods like fruit used to supply.
• Reason #5 - Mitochondrial Damage: Damaged mitochondria (the cell’s energy factories) make far less ATP from the same fuel, up to an 18-fold energy gap. The body then demands more sugar to make up the difference.
• “Metabolic Barbed Wire”: How finding and “defanging” these hidden roadblocks through functional testing can make genetic-based recommendations far more effective.

Loved learning why your cravings might not be about willpower at all? Don’t leave your health to guesswork - subscribe and drop us a review to help others decode their DNA

Connect with Dr. Sam:
• IG: https://www.instagram.com/fitgenesusa/
• W: https://www.fitgenesusa.com

Are you a health practitioner ready to decode your clients’ genetics and offer truly personalized, root-cause care?

Elevate your practice by heading over to https://FitgenesUSA.com today to become a certified practitioner and gain access to our advanced genetic testing and clinical support.

TIME STAMPS
0:00 - Intro & Hosts
1:29 - GLUT2 Gene & Brain Sugar Sensor
4:49 - Evolution of Sweetness
12:20 - 5 Non-Genetic Craving Causes
15:26 - Key Functional Diagnostic Lab Tests
17:32 - Human Eye & Fruit Tree Evolution
22:38 - Mitochondria Damage & ATP Loss
27:50 - Metabolic Barbed Wire Explained
34:12 - Control Environment, Not Willpower

DISCLAIMER
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

References:
• Eny, K. M., et al. (2008)
• Sun B, et al. (2023)

Is your DNA the reason you can't say no to sweets?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily - his "Frenchie".

Discover why some people need more sugar just to taste the same sweetness - and how that can quietly drive cravings for sweets, alcohol, and processed foods. Dr. Sam and Mikayla unpack the genetics of sweet taste, why our environment makes sugar so hard to resist, and an honest personal story of breaking free from sugar addiction. Plus, practical tools to curb cravings, from smarter sweet swaps to supportive nutrients and steady blood sugar, so you can work with your genetics instead of fighting them with willpower alone.

KEY TOPICS COVERED:

• TAS1R2, TAS1R3, and Sweet Taste: How genetics raise your sweetness threshold and drive cravings
• Environment Over Willpower: Why grocery placement and marketing beat willpower
• A Personal Story of Sugar Addiction: Breaking free from a 15-year sugar addiction
• The Problem With Artificial Sweeteners: Health concerns with aspartame and case studies
• Glycine as a Sweet Swap: A naturally sweet amino acid that supports detox
• Herbs and Nutrients for Cravings: How Gymnema, chromium, zinc, and magnesium help
• Steady Blood Sugar, Fewer Cravings: Using protein, healthy fats, and fiber to stabilize energy

Loved learning why sugar has such a hold on you? Don't leave your cravings to guesswork - subscribe and drop us a review to help others decode their DNA.

CONNECT WITH DR. SAM:

• Instagram: https://www.instagram.com/fitgenesusa/
• Website: https://www.fitgenesusa.com

Are you a health practitioner ready to decode your clients' genetics and offer truly personalized, root-cause care? Elevate your practice by heading over to https://FitgenesUSA.com today to become a certified practitioner and gain access to our advanced genetic testing and clinical support.

TIMESTAMPS:

0:00 - Introduction
1:24 - Cravings vs. Sweet Detection
5:52 - TAS1R2 & TAS1R3 Genes
7:27 - Addiction & Emotional Coping
9:32 - 9 Signs of Addiction
10:43 - Commercials & Food Marketing
13:30 - Cereal Branding Evolution
16:50 - Fitgenes Practice Focus
18:17 - SNPs & Enzyme Shape
21:24 - Sweet Sensitivity & Alcohol
22:56 - History of Aspartame
26:55 - Clinical Case Study
31:11 - Genetic Carb Tolerance
32:19 - Evolutionary View on Sugar
35:35 - The Forager Advantage
38:10 - Environment vs. Willpower
39:45 - Restaurant Psychology
40:57 - Alternative Sweeteners & Glycine
42:52 - Diet Adjustments for Cravings
43:55 - Gymnema Sylvestre Effect
44:19 - Overcoming Addiction
47:48 - Glucose Metabolism Nutrients
48:53 - Carbs Spectrum & Sugar
50:08 - Outro & Directory

DISCLAIMER:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

REFERENCES:

• Bachmanov, A. A., Bosak, N. P., Floriano, W. B., Inoue, M., Li, X., Lin, C., . . . Beauchamp, G. K. (2011). Genetics of sweet taste preferences. Flavour Fragr J, 26(4), 286-294.
• Dias, A. G., Eny, K. M., Cockburn, M., Chiu, W., Nielsen, D. E., Duizer, L., & El-Sohemy, A. (2015). Variation in the TAS1R2 Gene, Sweet Taste Perception and Intake of Sugars. J Nutrigenet Nutrigenomics, 8(2), 81-90.
• Mainland, J. D., & Matsunami, H. (2009). Taste perception: how sweet it is (to be transcribed by you). Curr Biol, 19(15), R655-656.

Is your DNA the reason you can't stand broccoli?

Join host Dr. Sam Shay, DC, FMCP (Genetics Expert & Fitgenes Educator) with co-host Mikayla Wachsmann, MS, CNS, and Lily his "Frenchie".

Discover how genes decide bitter sensitivity and shape diet, fullness, and weight. Dr. Sam explains evolutionary bitter detection, "super tasters" vs. "non-tasters," gut/lung receptors, and cooking tricks for vegetables.

Key topics covered:

• Evolution of Bitter Taste: Toxicity avoidance & gag safety mechanism.
• Bitter Foods & Digestion: Vagus nerve, stomach acid & enzyme activation.
• TAS2R38 Gene: Super tasters vs. non-tasters.
• Evolutionary Trade-Offs: Plant protection vs. missing nutrients.
• Non-Genetic Factors: Age, gender, emotions & sweet crop breeding.
• Receptors Outside Tongue: Lung & gut immune/satiety roles.
• Taste Genetics & Weight: Fullness signals & obesity links.
• Cooking Hacks: Fat, salt, spices & aromatics to cut bitterness.

SUBSCRIBE:
Loved learning why bitter foods taste different to you? Don't leave your nutrition to guesswork - subscribe and drop us a review to help others decode their DNA.

CONNECT:

• IG: https://www.instagram.com/fitgenesusa/
• W: https://www.fitgenesusa.com

Are you a health practitioner ready to decode your clients' genetics and offer truly personalized, root-cause care? Elevate your practice by heading over to https://FitgenesUSA.com today to become a certified practitioner and gain access to our advanced genetic testing and clinical support.

TIME STAMPS
00:00 - Introduction
00:54 - Welcome: Bitter Taste & Genetics
01:21 - 5 Flavor Profiles & Evolution
02:35 - Bitter Reflexes & Safety
03:20 - Vagus Nerve & Enzymes
04:41 - Stomach Acid Triggering
05:10 - Using Bitters Before Meals
06:03 - Lung & Gut Receptors
07:22 - TAS2R38 Genes & RSIDs
08:32 - Super Tasters vs Non-Tasters
09:12 - Sensitivities in Children
10:05 - Genetic Risk-Reward Strategy
14:58 - Sponsor: Fitgenes USA
16:24 - Vegetables & Overconsumption
17:43 - Why Super Tasters Enjoy Greens
18:31 - Age, Gender & Pregnancy
20:02 - Sweeter Agriculture Trends
21:39 - 4 Cooking Hacks for Bitters
24:20 - Sugar, Alcohol & Non-Tasters
26:12 - Carnivore vs Plant Diets
29:13 - Sponsor: Fitgenes Practitioners
30:20 - Key Provider Takeaways
32:06 - Lung Immune & Gut Satiety
33:37 - Gastric Emptying & Appetite
35:15 - Reduced Satiety & Obesity Risk
36:47 - Closing Remarks

DISCLAIMER:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

REFERENCES:

• Behrens, M., Gunn, H. C., Ramos, P. C., Meyerhof, W., & Wooding, S. P. (2013)

• Ortega, F. J., Aguera, Z., Sabater, M., Moreno- Navarrete, J. M., Alonso-Ledesma, I., Xifra, G., . . . Fernandez-Real, J. M. (2016).

• Pawellek, I., Grote, V., Rzehak, P., Xhonneux, A., Verduci, E., Stolarczyk, A., . . . Koletzko, B. (2016).

• Sandell, M., Hoppu, U., Mikkila, V., Mononen, N., Kahonen, M., Mannisto, S., . . . Raitakari, O. T. (2014).

• Tepper, B. J., Koelliker, Y., Zhao, L., Ullrich, N. V., Lanzara, C., d'Adamo, P., . . . Gasparini, P. (2008).

• Turner, A., Veysey, M., Keely, S., Scarlett, C., Lucock, M., & Beckett, E. L. (2018).

• Tonic water:
https://www.medicinenet.com/side_effects_of_quinine_in_tonic_water/article.htm accessed June 16, 2026 9:58 am

Could the world's simplest exercise be the most powerful tool for lowering inflammation and living longer?

Join host Genetics Experts & Int'l Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, co-host Mikayla Wachsmann, MS, CNS, and Lily (his Frenchie).

From evolutionary survival to modern health, Dr. Sam traces why walking upright was our greatest adaptation - and how science shows it lowers chronic inflammation today. Discover the truth about realistic step targets and simple daily habits to bridge the gap between ancient movement and modern living.

Key topics covered:

• Inflammation Markers at Rest: How regular walking lowers resting levels of IL-1, 6, 8, 18, TNF-alpha, and CRP - key markers tied to chronic disease.

• The Bipedalism Story: 4 evolutionary hypotheses (Thermoregulatory, Provisioning, Postural Feeding, Endurance Running) and anatomical traits that made long travel possible.

• Modern Sedentarism by the Numbers: Today's average 1.5 miles/day vs. the 7-10 miles walked by hunter-gatherer populations.

• Rethinking the 10,000-Step Rule: Why a 1965 marketing slogan became the standard - and why health benefits actually plateau around 6,000-8,000 steps.

• Small Steps, Big Habit: Building up by adding +33 steps a day, plus habit-stacking like hourly 5-minute breaks and under-desk treadmills.

• The Power of the Post-Dinner Walk: How an evening walk supports digestion, blood sugar control, circadian rhythm, and neighborhood connection.

• Walk Like You Mean It: Why the arm backswing engages the posterior deltoid, supports shoulder health, and naturally lengthens your stride.

Loved this episode? Subscribe & leave a review!

Are you a health practitioner ready to decode your clients' genetics? Elevate your practice at FitgenesUSA.com to become a certified practitioner and gain access to advanced genetic testing and clinical support.

Connect with Dr. Sam:

IG:@fitgenesusa | W: fitgenesusa.com

TIME STAMPS

00:00 - Intro

00:53 - Why Walking on Genetics Show?

02:00 - Lowering Inflammation

03:26 - Bipedalism Evolution

04:52 - Thermoregulatory Hypothesis

06:18 - Provisioning & Feeding

08:11 - Endurance Running

09:53 - Fitgenes USA

11:42 - Brain Stimulation

14:50 - Mating & Trade-Offs

17:35 - 10,000 Steps Slogan

18:33 - Hunter-Gatherer vs Modern

22:35 - Math of Walking

27:13 - Steps & Longevity

30:03 - Hit 7,500 Steps

33:22 - Fitgenes Blueprint

34:35 - Arm Backswing Mechanics

36:52 - Post-Dinner Walks

38:46 - Habit Stacking

40:22 - 33-Step Strategy

41:30 - Community Walking

43:30 - Outro

DISCLAIMER

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

References

1. Harvard Health (2019)

2. Lee I-M. JAMA (2019)

3. Paluch AE. Lancet (2022)

4. Banach M. Eur J Prev (2023)

5. Lancet Meta-Analysis (2025)

6. MoTrPAC. Cell (2020)

7. Pedersen BK. Phys Rev (2008)

8. Exercise & Cytokines (2021)

9. Activity & CRP. JACC (2005)

10. Aerobic & Inflam (2019)

11. Resistance & TNF (2018)

12. IL-6/IL-10. PLOS (2010)

13. Exercise & IL-10 (2010)

14. COX-2 Inhibitor (2014)

15. Chinsomboon J. PNAS (2009)

16. Genetics & Endurance (2021)

17. MacArthur. ESSR (2007)

18. Bramble. Nature (2004)

19. Wheeler. J Hum Evol (1991)

20. Ruxton. PNAS (2011)

21. Lovejoy. Science (1981)

22. Hunt. S Afr J Sci (1996)

23. Sockol. PNAS (2007)

24. Univ of Arizona (2007)

25. Bravata. JAMA (2007)

26. Patel. Ann Int Med (2016)

Could your DNA be the reason you're gasping for air while your training partner cruises right past you?

Join host Dr. Sam Shay, DC, FMCP (Genetics Expert), co-host Mikayla Wachsmann, MS, CNS, and Lily - his "Frenchie".

Discover the genetics behind VO2 max - one of the most powerful indicators of longevity, measuring how efficiently your body takes in, transports, and uses oxygen. Dr. Sam and Mikayla break down why oxygen is the fuel your mitochondria need to produce energy, what happens when your body can't keep up with that demand, and how four specific genes shape your engine's efficiency.If you enjoyed discovering whether you're built for sprint or endurance in our muscle fiber type episode, this one goes a layer deeper: it's not just which fibers you have, but how well your body actually fuels them with oxygen.

Key topics covered in this episode:

• VO2 Max & Mitochondria: What VO2 max measures, oxygen for ATP production, and anaerobic pathways.
• Mitochondria as "Guests": Symbiotic organisms with their own DNA powering our cells.
• AMPD1: Recycles ATP in skeletal muscle; variations affect endurance vs. cardiac protection.
• VEGFA: Regulates angiogenesis and new capillary creation for oxygen delivery.
• HIF1A: Low-oxygen emergency sensor & Goldilocks effect.
• ACSL1: Helps mobilize fatty acids to make ATP for aerobic capacity.
• Evolutionary Trade-Offs: Variations reflect adaptation, not "broken" genes.
• The "Non-Responders": Why 40% don't improve VO2 max from Zone 2 alone, and HIIT.
• Training Smarter: Recovery, biomechanics, and progress by recovery speed from deep muscle burn.

Loved learning what your genes reveal about your engine's oxygen efficiency? Don't leave your training to guesswork - subscribe and drop us a review to help others decode their DNA.

Connect with Dr. Sam:
IG: @fitgenesusa | W: fitgenesusa.com

Health Practitioners: Ready to offer personalized, root-cause care? Visit FitgenesUSA to get certified & access testing

TIME STAMPS:
00:00 - Intro

01:26 - What is VO2 Max?

02:20 - VO2 Max & Longevity

04:31 - Oxygen & Mitochondria

07:02 - 4 Key VO2 Max Genes

08:14 - AMPD1: ATP Recycling

16:02 - VEGFA: Capillaries & Oxygen

21:54 - HIF1A: Hypoxia Sensor

26:24 - ACSL1: Fatty Acids & ATP

31:22 - Increasing VO2 Max Safely

33:50 - Why 40% Don't Respond to Zone 2

34:28 - HIIT vs Zone 2

44:23 - Measuring Recovery Speed

47:40 - Outro

References (22 Studies):

• 1. Bouchard et al. (1999) - HERITAGE Family Study
• 2. Bouchard et al. (2011) - Genomic predictors of O2 uptake
• 3. Ginevičienė et al. - AMPD1 & athletic performance
• 4. AMPD1 Deficiency Overview
• 5. Rannou et al. (2017) - AMPD1 mutation insights
• 6. Smolenski et al. (2014) - AMPD1 & Heart Disease
• 7. Boidin et al. (2022) - VEGFA & training adaptation
• 8. Ahmetov et al. - HIF1A in elite endurance athletes
• 9. Genetic Polymorphisms & Endurance Meta-Analysis
• 10. Beall et al. (2010) - EPAS1 in Tibetan highlanders
• 11. Lorenzo et al. - EPAS1 & High-Altitude Hypoxia
• 12. Simonson et al. - Tibetans & hypoxia response
• 13. Yvert et al. (2012) - ACSL1 & elite endurance status
• 14. ACSL polymorphism among runners
• 15. Bailey et al. (2013) - Nitrate supplementation & exercise
• 16. HFE gene H63D polymorphism & endurance
• 17. Vitamin C & Oxygen Sensing in vivo
• 18. Gerling et al. (2019) - Omega-3s & mitochondrial membranes
• 19. Herbst et al. - Omega-3s & mitochondrial respiration
• 20. Hypoxia Training at High Altitudes
• 21. HIIT vs MICT on mitochondrial dynamics
• 22. HIIT vs MICT on VO2 max & blood pressure

DISCLAIMER:This podcast is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Neither Dr. Sam nor the publisher assumes liability for actions taken based on this content. Always consult a qualified healthcare provider before making changes to your diet, supplements, or health plan. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and CarbChoice Advanced

Is your workout helping you heal - or keeping you stuck in a cycle of inflammation?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily - his "Frenchie"

Discover why some bodies bounce back from a hard workout within a day, while others stay sore, swollen, or sidelined for a week - and how a handful of genes tied to inflammation and bone strength may be the reason. Dr. Sam breaks down how exercise-induced micro-damage is actually the first step toward getting stronger, what happens when the body never gets the chance to fully repair, and how to tell whether your training style matches your genetic recovery capacity

Key topics covered in this episode:

• Inflammation 101: Why exercise micro-damage happens - and how it turns chronic when repair fails, leading to fluid retention and lost muscle tone.
• VDR1 & VDR2: How Vitamin D Receptor gene variations raise bone fracture risk and drive stronger inflammatory responses.
• IL-6 & TNF-alpha ("Hub Genes"): Why cytokine hub variations prolong the repair response, causing chronic inflammation, oxidative stress, and soreness.
• Movement vs. Exercise: Why reframing "exercise" as "movement" and "training" improves consistency for those triggered by the word "exercise."
• Recovery Is Not Optional: Why sleep, anti-inflammatory nutrition, saunas, cold exposure, and light swimming matter as much as the workout.
• Smarter HIIT: Capping HIIT at 2-3 sessions per week with 45-60 sec bursts of deep muscle burn and keeping total session time under 30 minutes.
• The Pedometer Advantage: Why step counters are one of the most effective tools for building consistent, low-inflammation movement.

Loved learning what your genes reveal about injury and recovery? Don't leave your training to guesswork - subscribe and drop us a review to help others decode their DNA

Connect with Dr. Sam:
• IG: @fitgenesusa
• Web: FitgenesUSA.com

Health practitioners: Head to FitgenesUSA.com to become a certified practitioner and access advanced genetic testing and clinical support.

TIME STAMPS:
00:00 - Intro & Overview
00:48 - Host Introductions
01:14 - Exercise-Induced Inflammation Genetics
02:08 - Case Study: Over-Exercising & Fluid Retention
04:17 - Scaffolding Analogy of Inflammation
07:03 - Reversing Hyper-Inflammation
08:06 - Hyper-Inflamers & The Muffin Test
11:42 - Key Inflammatory Genes (IL-6, TNF-Alpha, VDR)
13:28 - DNA Decoded Program
15:32 - VDR Genes & Bone Micro-Fractures
18:21 - TNF-Alpha: Inflammatory Smoke Alarm
19:24 - Personalizing Workout Frequency
22:15 - Effective Recovery Strategies
23:00 - Movement vs. Training vs. Recovery
32:00 - Strains, Sprains & Injury Anatomy
36:40 - Fit Genes USA Practitioner Info
37:54 - Safe Training for High-Risk Genotypes
40:08 - 45-to-60-Second HIIT Protocol
44:26 - Tracking Recovery & Lactate Threshold
49:14 - Modifying Overtraining in CrossFit
51:02 - Outro & Resources

DISCLAIMER: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

References:

• Genetic variation and exercise-induced muscle damage
• Vitamin D receptor gene polymorphisms and injuries
• Vitamin D receptor protein and IL-6 in skeletal muscle
• Exercise-induced VDR and AR mediate inhibition of IL-6
• VDR gene polymorphisms and fracture healing

Are you training against your genetics without even knowing it?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily-his "Frenchie".

Discover how a single gene (called ACTN3)-nicknamed the "speed gene"-can reveal whether your body is naturally wired for explosive power, endurance, or a mix of both. Dr. Sam breaks down muscle fiber types, evolutionary history, and injury prevention strategies.

Key topics covered in this episode:
• ACTN3 Genotypes: RR (power), XX (endurance), and RX (blended) profiles.
• Sprint vs. Endurance Genetics: Fast-twitch explosive power vs. slow-twitch aerobic performance.
• Evolutionary History: How migration, foraging, and cold survival shaped genetic variants.
• Injury Prevention: Training and recovery strategies based on your genetic profile.
• Beyond Genetics: The roles of diet, hormones, and mindset in performance.

Loved learning the code behind your muscle fibers? Subscribe and drop us a review to help others decode their DNA!

Connect with Dr. Sam:
IG: @fitgenesusa
W: fitgenesusa.com

Are you a health practitioner ready to decode your clients' genetics?

Elevate your practice today at FitgenesUSA.com to become a certified practitioner.

DISCLAIMER
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

References:

• Baltazar-Martins G, Gutiérrez-Hellín J, Aguilar-Navarro M, et al. Effect of ACTN3 Genotype on Sports Performance, Exercise-Induced Muscle Damage, and Injury Epidemiology. Sports (Basel). 2020;8(7):99. Published 2020 Jul 13. doi:10.3390/sports8070099.

• Eynon N, Hanson ED, Lucia A, et al. Genes for elite power and sprint performance: ACTN3 leads the way. Sports Med. 2013;43(9):803-817. doi:10.1007/s40279-013-0059-4.
• Yang N, MacArthur DG, Gulbin JP, et al. ACTN3 genotype is associated with human elite athletic performance. Am J Hum Genet. 2003;73(3):627-631. doi:10.1086/377590.

Alpha-actinin-3
• Alpha-actinin is an actin-binding protein with multiple roles in different cell types. This gene expression is limited to skeletal muscle. It is localized to the Z-disc and analogous dense bodies, where it helps to anchor the myofibrillar actin filaments.[7]
• Fast versus slow twitch muscle fibers

• Skeletal muscle is composed of long cylindrical cells called muscle fibers. There are two types of muscle fibers, slow twitch or muscle contraction (type I) and fast twitch (type II). Slow twitch fibers are more efficient in using oxygen to generate energy, while fast twitch fibers are less efficient. However, fast twitch fibers fire more rapidly, allowing them to generate more power than slow twitch (type I) fibers. Fast twitch fibers and slow twitch fibers are also called white muscle fibers and red muscles fibers, respectively. The alpha-actinin-3 protein is found in type II muscle fibers.

• It has been speculated that variations in this gene evolved to accommodate the energy expenditure requirements of people in various parts of the world. 8]: 155–156  Over 75% of the persons have one or two copies of ACTN3 577R and have alpha-actinin-3. Homozygous individuals (ACTN3 577XX) have no alpha-actinin-3 (16%-20% of the population), [11][12 but they have a high level of alpha-actinin-2.

Ever feel like your "healthy" diet is making you feel worse?

Join your host, Genetics Expert and International Fitgenes Educator & Trainer Dr. Sam Shay, DC, FMCP, alongside co-host Mikayla Wachsmann, MS, CNS, and Lily - his "Frenchie".

In this episode, we dive into the genetics behind histamine metabolism - specifically looking at the AOC1 gene (which codes for the DAO enzyme) and the HNMT gene - and break down what your genetic risk results actually mean for your health. Dr. Sam shares personal experiences and real-life case studies to illustrate how histamine issues manifest, why the histamine load is additive, and how to navigate the frustrating overlap between superfoods and high-histamine triggers.

Key topics covered in this episode:
• The Genetic Blueprint: How DAO and HNMT genes dictate your body's ability to clear histamine.
• The "Healthy Food" Paradox: Why wellness shots, fermented foods (miso, natto, ACV), and aged products can spark unexpected reactions.
• Canned vs. Dry Beans: The surprising science behind storage liquids, processing times, and histamine-producing bacteria.
• Navigating Dairy & Aged Cheeses: How to manage low-lactose foods that are simultaneously high in histamine.
• Flavor Without the Flare-Ups: Practical tips and substitutions for cooking with high-histamine spices like cinnamon, cayenne, and curry powders.
• Roadblocks & Protocols: Actionable strategies, nutrigenomic insights, and how practitioners can avoid costly diagnostic pitfalls.

If you found this episode eye-opening, don't forget to subscribe, share it with a friend, and leave us a 5-star review to help more people decode their DNA!

Connect with Dr. Sam
IG: @fitgenesusa/
W: fitgenesusa

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Elevate your practice by heading over to FitgenesUSA today to become a certified practitioner and gain access to our advanced genetic testing and clinical support.

DISCLAIMER
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, cures or treatment. Neither Dr. Sam nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. Always consult with a qualified healthcare provider before making any changes to your diet, supplement routine, or overall health plan based on genetic information or podcast discussions. Dr. Sam Shay, DC, FMCP is the founder of and has a direct financial interest in FitgenesUSA testing, the Fitgenes Genetic Blueprint, and the CarbChoice Advanced.

References:

• Ayuso, P., García-Martín, E., Martínez, C., & Agúndez, J. A. (2007). Genetic variability of human diamine oxidase: occurrence of three nonsynonymous polymorphisms and study of their effect on serum enzyme activity. Pharmacogenetics and genomics, 17(9), 687-693. Click Here

• García-Martín, E. et al. (2015). Diamine oxidase rs10156191 and rs2052129 variants are associated with the risk for migraine. Headache, 55(2), 276-286. Click Here

• Meza-Velázquez, R. et al. (2017). Association of diamine oxidase and histamine N-methyltransferase polymorphisms with presence of migraine in a group of Mexican mothers of children with allergies. Neurologia, 32(8), 500-507. Click Here

• Maintz, L. et al. (2011). Association of single nucleotide polymorphisms in the diamine oxidase gene with diamine oxidase serum activities. Allergy, 66(7), 893-902. Click Here

• Stevenson, J. et al. (2010). The role of histamine degradation gene polymorphisms in moderating the effects of food additives on children's ADHD symptoms. The American journal of psychiatry, 167(9), 1108-1115. Click Here