Taking a DNA sample is so easy, literally 60 seconds! You just rub the inside of your cheek for 30 seconds each side, wave the swab in the air to dry for 10 seconds and pop in the sample envelope (no need to fill anything in) and send to us in the pre-addressed envelope.
Yes you can as taking a DNA sample is non-invasive. Also, your DNA is fixed from pre-conception, so your DNA results will not be affected by pregnancy or if you are unwell.
Once you have bought your test online, you will be sent by first class Royal Mail, your DNA kit. You then just take your DNA sample (60 seconds) and then wave the swab in the air to dry for 10 seconds and pop in the sample envelope (no need to fill anything in) and send to us in the pre-addressed envelope. Once we have received your DNA sample at the lab, you will be notified that we have received your swab and your sample has been sent for analysis. After approximately 14 working days, you will be notified that your results are ready. You will be able to view this in the secure client log-in area.
We test for a number of genetic variations known, through peer-reviewed research, to have some influence on, for example, your sensitivity to a high carb or a high-fat diet, or your risk of obesity and regaining weight. From having this knowledge, we can then provide nutritional and lifestyle recommendations.
Yes, it can. The human genome has approximately 23,000-25,000 genes and 10 million SNPs, and we have selected the ones that we believe are currently, the most relevant in terms of nutrition, weight management and fitness. This data is used to provide our clients with valuable guidance as how to achieve their weight management and fitness goals more successfully based on their unique DNA.
Also, some genes have a more significant impact than others, such as one gene very strongly associated to lactose tolerance. This result can tell you if you are genetically intolerant to lactose-containing products, such as cow’s milk and cheese. Another good example is a gene, which is associated with a higher risk of obesity and which can give those with this particular genetic marker cravings for fatty foods and the ability to store fat more efficiently! This was hugely beneficial in early humans when food was scarce, but not at all so in the modern world when most of us have an abundance of food on offer.
Many nutrition and fitness programmes fail as they are not personalised and don’t take into account an individual’s unique genetic make-up and their lifestyle. At DNA Plan, we analyse your DNA and lifestyle to provide personalised recommendations. Our diet and fitness recommendations are based on genetic variants that have been determined to exert an impact on health and fitness outcomes. So, if your main goal is weight loss, our DNA analysis can advise you whether you have a genetic predisposition towards obesity, snacking and over-eating. You may, potentially, carry the risk variant of certain genes like the FTO gene, which is associated with obesity. But, by using this information we can create genetically appropriate nutrition and fitness plans, which highlight the appropriate macronutrient (carbs, protein and fat) ratios for you and the right type and duration of exercise required for weight loss.
We can only test for food intolerances, which have a strong genetic association. So, our test can tell you how you most likely metabolise caffeine based on your CYP1A2 gene, and your sensitivity to salt based on your ACE and AGT genes. It can also inform if you are lactose intolerant based on your LCT gene. However, we do not test for food allergies. Food allergies involve an immune reaction, thus, food allergies should be investigated and diagnosed by a qualified medical practitioner. We strongly advise you seek advice from your medical practitioner if you suspect a food allergy.
No - we only analyse variants related to diet, fitness, skin-health and emotional wellbeing outcomes. Therefore, we are unable to advise you of your ancestry background.
No - we are not a medical provider or a diagnostic service. Therefore, we do not provide medical advice. Our DNA tests/plans are designed to help individuals achieve their nutrition, fitness and lifestyle goals and are for informational use solely. They are not for medical diagnosis or medical advice use.
There are many scientific papers that focus on the field of nutrigenomics. You can search PubMed for relevant research papers - ncbi.nlm.nih.gov/pubmed.
If you have a medical condition, or are obese, we advise you speak with your doctor before starting the Plan.
It’s not suitable for everyone. It’s only recommended for 18-75 year olds. Anyone suffering from an eating disorder, or who would be putting his or her health at serious risk by fasting, can’t do the Plan. Diabetics are only allowed with approval and supervision from their diabetic management team.
Depending on how disciplined you are, you can lose between 5-9lbs in the first fortnight. Everyone will lose weight, but some people will lose it quicker because their bodies are built to burn fat at a faster rate – this is something the DNA test will reveal. The main thing to remember is this isn’t a quick fix – it’s a plan for life.
Everyone who has tried this plan has lost weight. We have never had a client that hasn’t.
Most definitely. Many of our clients have shifted the difficult last half a stone on the plan.
Until you reach your goal weight – you repeat Phase 1-3 until you get to that point.
Not in the traditional sense. On Phase 1 there is no calorie counting. You just have to have a 16-hour gap between eating, so if you eat dinner at 6pm you can’t eat again until 10am. During Phase 2, during the alternate-day fasting you are restricted to 500-800 calories for 3-4 days of the week.
Only with prior approval and supervision from your diabetic management team. Anyone with diabetic complications (damage to eyes, kidneys or nerves in hands and feet) cannot do the Plan.
No, unfortunately it’s not advised for pregnant or breastfeeding women to do the Plan.
When Kate was creating the What IF plan she found that Phases 1 and 3 was easy when looking after her two toddlers, but Phase 2 was hard as women are limited to 500-700 calories (men are limited to 600-800 calories). Her compromise was to still do the plan but just omit Phase 2 and repeat Phase 1 instead (no breakfast, fast overnight and morning). That’s the beauty of the Plan – it can be easily adapted to your lifestyle and circumstances.
Yes. You just need to make us aware when completing the online form.
You can still do it, but might find Phase 2 difficult. We recommend just repeating Phase 1 or 3.
All the recipes can be tailored so the client supplements the protein source with a vegetarian protein source of their choice. We do not cater for vegans in the recipe section but they can still benefit from a food list and report detailing their DNA results, nutrition and lifestyle recommendations.
The Plan works well for anyone severely overweight but we advise they speak with their GP or medical practitioner first.
No. The recipes are simple and quick. You also have your food list, which contains your recommended protein sources and portion size in grams, and also salad and vegetables.
Yes, you can.
Absolutely. These are normal foods everyone can enjoy.
Of course! This is a fun plan and not meant to be draconian. The only time eating out might be tricky is during the fasting days in Phase 2. But we do give the option during this phase NOT to fast on the fourth day.
For example, you can just do three fast days (Mon, Wed and Fri) and enjoy yourself over the weekend. If a social event is coming up doing Phase 2, that’s fine too, you just extend it by doing an extra fast day. That’s part of the joy of the Plan – it’s flexible to suit your lifestyle.
Keeping fit is good for so many reasons, and people need different amounts of exercise to mobilise their fat stores. During IF, resistance (also known as weight-bearing) exercise is important as it preserves fat-free mass, such as muscle.
Intermittent fasting is still very effective even without exercise. However, if you have a genetic variation where you need to work out more to boost fat burning, then you may find your progress is slower than with exercise.
It’s important to maintain muscle mass as this helps burn more calories and increases metabolic rate.
Examples of resistance exercise include: yoga, Pilates, HIIT (High Intensity Interval Training), BodyPump, high-impact aerobics, high-impact sports (wherever you are lifting your own body weight).
So you may find you are already incorporating resistance training into your lifestyle. If you don’t do any resistance training already we do detail in the Plan the body-weight exercises that you can do as a mini circuit at home, which takes around 10 minutes, three times a week.
This depends on the genetic results.
We look at an individual’s sugar preference and the genetic test helps to understand why some people reach for sugary treats more than others. The results can also help clients understand their behaviour and eat more mindfully.
The truth is, you won’t lose weight by eating cakes every day. It’s a very calorific food with lots of refined sugar, which has many negative effects including robbing the body of restorative B vitamins. So we always ask our clients to eat mindfully (think about each mouthful) and if they want a piece of cake once a week as part of their treat meal (at the end of Phase 3) then that’s fine – have it, and enjoy it.
We may recommend certain supplements. This is an extra cost.
The foods list is extensive. There is a lot of variety. We have never had anyone say they don’t like any of the foods, so hopefully this will not be an issue!
You can contact one of our ‘Genetic Geniuses’ via email at email@example.com with any questions you have.
You may feel a bit hungry during Phase 2 until you get used to the 500-700 calories (for women) and 600-800 calories (for men) a day.
Listen to your hunger cues and eat one of the healthy snacks we suggest, or, if it is close to your next mealtime, just eat earlier than scheduled. If you can go four hours between meals that is preferable but there are some days when we all need something sooner. Listen to your body. Often hunger is confused with thirst. Drink a pint of water, wait 15 minutes and see how you feel.
It’s definitely easier to fast when you don’t have a physically demanding day ahead. But it’s also easier to not think about food on fasting days when you are busy and distracted. Speaking from experience, I recommend for mums who have very active lives looking after a toddler or two, to consume the higher end of the calorie range (700 calories) during the alternate-day fasting of Phase 2.
You may feel hungry when you first start IF. It’s natural to feel hungry at the start and your body will get used to hunger with time.
Exercise-wise, it’s okay to train moderately when fasting. Keep the HITT workouts to Phase 1 and Phase 3 of the plan.
You may experience a headache, which is a common occurrence during fasting. Drinking enough water helps relieve the headaches in some cases.
Yes. We’ll send you everything you need for the Plan free of charge but you’ll need to cover the cost of posting your mouth swab to our UK lab.
DNA Plan adhere to a strict data protection policy to ensure your data is safe and abide by the UK Data Protection Act, so you can be reassured that your report is precise and your data secure.