The ACTN3 Gene: What Kind of Exercise Is Most Suited For YOUR BODY To Lose Weight?

Genetic testing is becoming more popular through websites such as 23andme. You spit in a vial and send it off. 8 weeks later, your entire genome is interpreted for you, showing you more about yourself than ever before.

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Functional Medicine is all about getting to the root of the disease. I strongly agree that 1 size does not fit all in terms of treatment. But what happens when you can fine-tailor a person’s medical treatment right down to their genes?

I attended an amazing lecture on Stress, Genetics, and how it affects Metabolism, with Dr. Penny Kendall-Reed, ND, as the key speaker.

Her clinical work with genetic testing has confirmed that every single person requires a more specific treatment. Right down to the type of exercise that they do!

The ACTN3 Gene: 

“Contains instructions for making the alpha-actinin-3 protein found in fast-twitch muscle fibers. Some people have a variant in the ACTN3 gene that prevents them from making any alpha-actin-3 protein. Almost all elite power athletes who have been studied have this genetic variant that allows them to produce this protein.” — 23andme.com

My Results:  I have done the 23andme genetic test and found out that I do not have ACTN3, a gene that encodes for the production of actin protein in fast-twitch muscle fibers.

The Significance: I am an unlikely sprinter (thanks, Mom and Dad). 

Side note: Interestingly enough, my parents also did the test.

My father (a runner and former bodybuilder) has 1 ACTN3 gene, and my mother has none (my mom can’t run for crap). The higher odds are that I would not have the ACTN3 genes available to me.

Demographics For Prevalence Of ACTN3 Gene:

CC = 2 copies of the ACTN3 gene (which makes you a very fast elite athlete)

CT = 1 copy of ACTN3 gene and 1 non-copy (still fast)

TT = 2 non-copies of the ACTN3 gene (an unlikely sprinter and not as fast).

What This Translates To In Terms Of Exercise:

Because of this low/nonexistent actin protein, Dr. Kendall-Reed explains: “High-intensity interval Training is not as beneficial for those with low actin protein. High-Intensity Interval Training type exercises are more inflammatory, and can often make the person feel ‘bigger’ instead of slimming down.”

Instead, she states, “Exercises that are lighter with higher repetitions — and longer/slower endurance exercises are more beneficial.”

Dr. Kendall-Reed says that although she shares the same non-existent ACTN3 gene, she still does sprint — she does them for longer durations and spaces them out over the course of a week instead of doing them every day.

My personal experience: I used to do more “Sprint 8” / HIIT exercises and didn’t feel it worked very well. I didn’t notice a rapid change in my body composition.

More recently, these past two months, I’ve been doing more resistance training/weight lifting, and I’ve noticed a humongous change in my body composition in all the right ways. (makes total sense).

If you want to order a test kit, here is the link: 23andme !

If You Have Already Done The Genetic Test:

1. Go to 23andme.com and sign in
2. Click on “Reports”
3. Click on “Wellness Reports”
4. Click on “Muscle Composition.”
5. You will find your results in there.

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Sources: 

• 23andme.com
• All pictures are directly from 23andme.com