How To Use Genetic Testing To Personalize Your Workout And Diet.

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Last year, in the podcast episode “The Unforeseen Costs of Civilization And What You Can Do About It.“, I spoke to author Spencer Wells about the world of genetic testing and gene research.

In just one year since that episode, we've come a long way, baby. Even though the popular genetic testing service “23andme” seems to have had a bit of a slapdown from the FDA when it comes to releasing specific health information, that doesn't mean you can't still go get tested by 23andme (a simple salivary test that costs $99) and then export that data to another service that will give you targeted health, fitness and nutrition information.

My guest on today's podcast, Andrew Steele, is British Olympic athlete in the 400m and the 4x400m relay (runs the 400 in 44.94 seconds) and has represented his country at European Championships, Commonwealth games, World Championships and Olympic games. The guy knows what it takes to go from good to great, how to tap into the power of genetic research to make targeted training and nutrition choices, and now works as head of sport for a company called “DNAFit“, which allows you to import your 23andme test results to get personalized fitness and diet results.

During our discussion, Andrew and I go over my:

DNAFit Nutrition Results (click to download)

DNAFit Fitness Results (click to download)

You're going to learn the background and science of how the process works, real world examples of how this information can be applied with significant benefits to health, performance and biomarkers, and how accurate the results are.


Do you have questions or feedback about how to use genetic testing to get personalized diet and fitness recommendations? Leave your comments below!

Ask Ben a Podcast Question

37 thoughts on “How To Use Genetic Testing To Personalize Your Workout And Diet.

  1. Hi Ben,

    I am absolutely loving all your information in the boundless book! However, I am struggling to find the “guide to read raw 23andme results” anywhere in the chapter 14 book resources, do you have a link, or is it possibly in another chapters resources folder???

    Also, I would love to send you some Qenda Ultimate Fibre to try, I personally used it to heal my Crohn’s disease, I know you will like due to it’s certified organic all 30 ingredients are sourced in there raw powdered form when they are fully mature then it is double batch tested to ensure that there are absolutely no impurities.
    Amazing for cleansing the gut, liver and kidneys healing that all-important gut lining.

    Keep up the amazing and inspiring work!


  2. Stephen F Aguilar says:

    Hello Ben,

    First heard of you on JRE and loved it really awesome stuff. I recently just did my Dnafit and got 60/40 power/endurance ratio. I was wondering which sports this is best applied to? What insights you have?

    Thanks Stephen

    1. Jeff says:

      Based on our experience with Elite track and field. You can train both sprinter and endurance athletes with any DNA predisposition. The way you need to approach the DNA results is to adjust volume and intensity, intensive and extensive workouts to get the best benefits. So choose a sport you love and in this case use more intensive workouts to build power or endurance based on the sport you choose. We have seen Olympic sprinters finalists with 60/40 Endurance/power ratio and endurance athlete on the other way… so environment is key / epigenetics

      1. Stephen Aguilar says:

        Thanks jeff,
        I have been tinkering with this, having more high intensity days, 60 percent of the time. How would you apply this to isometric work for instance gymnastics, or ballet. Standing in a static position. The way I have approached it was short all out holds maximum strength for 10 seconds , rest 3 mins on power days. Then longer holds of 1 min 40 seconds at 60 to 70 percent effort on endurance days, with 3 min rest, trying to work up to long hold times. Any thoughts?

    2. This is the exact sort of thing I go over with people via one on one consults:

  3. Gerald says:

    On the podcast The Real Truth about Genetic Testing, you had Dr. Karmin Dhanani. You recommened him for DNA testing and consultation. Based on your recommendation, I purchaced the $700.00 kit on january 16th 2019 and I still have not recieved any results or communication as of April 4th 2019. I cant get them to respond on refund or anything. Is there anything you can do? Have I been scammed? is out of buisness?

    1. The DNA Company (owners of Youtrients) have severed ties with Dr Dhanani as a reseller of their product. As such, I am no longer recommending him, but I still stand behind the Youtrients testing. If you have already purchased a test and not received your results, the DNA Company WILL take good care of you. Check out the addendum in the shownotes of the episode for more specific steps:

      1. Mike says:

        I also purchased the genetic testing and sent in my sample on October 26th, 2018. I have not received my results either. Seems to be a scam.

      2. Jeff says:

        Hey Ben, I was just about to purchase the service from Youtrients but I see you’ve taken down the show notes for that episode. Is Youtrients still safe? If not what would you recommend for a similar service where they can analyze my DNA and help decide what foods and supplements are needed for 100% optimization.

        1. The Youtrients test is safe and one that I still recommend… However, I am no longer recommending Dr Dhanani as a supplier. The shownotes can still be accessed and there is an important addendum available for all who want testing, or those that have been affected by the issues revolving around Dr Dhanani:

    2. Dale AKA Healthnut says:

      I have had the same issue. I tried ordering in January. Finally got an order placed in February then
      trying to follow up has been a pain and apparently there were some issues and court actions.
      I am just trying to get my results so I can consult with Ben Lynch or someone Ben recommends to
      have a deeper dive into my genes… Hang in there my friend… Hope you get your results soon!

  4. GLEN FLETCHER says:

    Hi;, Ben. My wife and I signed up to have a genetic test profile from DNAFIT. Filling out the forms and swabbing the inner cheek was easy. After that, this experience has been nothing but frustration. Registered on the site and can not enter a weight value the site accepts due to a column marked oz. and the other stone/pounds. Finally, said the hell with that. Went to the site to activate kit and on the second page it requires users to enter a 14 digit barcode number whereas the number sent with mine and my wife’s kit is only 13 digits. Further, even though the return address envelope has a California address cannot locate a U.S. number to call. Would appreciate any thoughts and or solutions you may know of Ben. Thanks in advance for any assistance.
    Had planned on doing the genetic test with 23 and me. Thought what would Ben suggest and discovered your preference for a better test from DNAFIT.

  5. Reid Wilson says:

    Ben, in November you said:

    > DNAFit will give you your raw data if you ask them to

    Seems like that’s not the case. I asked them for mine and received this response:

    — quote ——————————

    Unfortunately we only genotype a maximum of 45 positions in the genome related to fitness and nutrition responses.

    We do not sequence the entire genome, therefore no raw data file is generated. As we do not analyse more SNP’s then we need for the report, the raw data is a very small piece of information and is contained in the reports provided.

    I am sorry I cannot help you further with this request.

    If you need any further assistance please do not hesitate to ask and I will be happy to assist.

    Ilana Van Dyk

    Community Success

    — end quote —————————————-

    So I would recommend someone getting a DNA test to get theirs done elsewhere and then consider importing that into DNA Fit, instead of getting DNA Fit to do the DNA test.

    1. Misty says:

      Thanks for posting this. I have been trying to figure out the best way to go and this helped.

  6. Rebekah says:

    I want to learn genetics. Where do I start In the US? I am self taught 20 years in functional medicine and nutrition. I am a certified Irodologist and have a passion to learn the foundations of genetic testing and reading of. Is there anywhere you would recommend me to start. You can just respond to my email.

    1. Hey Rebekah, I'd start by having a listen to these:……

      Then let me know if you have any questions.

  7. Izabela says:

    Hey Ben,
    which DNA test if worth checking more, DNAFit or 23and me? I am more looking into fitness and nutrition related information.

      1. Elle says:

        Hey! Listened to this podcast and wondering if there is an updated more current one? I’m considering going with DNAFit but wondering if doing your personalized nutrition plan/testing on your website would be the best way to go? Yours seems more thorough? Any comments on the differences between your offering and DNAFit would be appreciated!

  8. Justin Lamb says:

    Ben, just listened to the podcast and love the breakdown of the reports. Interested in getting both fitness and nutrition done and the pro package looks like the right one. After reading the comments I also checked out and it got me questioning what the best path to find out the most information would be.

    Get the 23andme Health+Ancestry and then upgrade the results with the DNAFit nutrition/fitness panel or some other combination. I like the idea of DNA testing to work on a nutrition and fitness plan for myself, but want to get the most bang for my buck without needless spending on redundant items.

    Thank you and

    1. If you go straight through DNAFit you don't get the ancestry data 23andme gives you but you get all the fitness/nutrition info…

  9. Zuma says:


    Ben, Recently caught you on a Commander Devine podcast and following up that informative session with a look at your site.

    Q: Dose the DNAFit test give an overall identification of DNA markers? or does it just evaluate potential fitness propensities?

    I’d like the additional option of DNA marker utilization in some ancestral research. Thanks, Zuma

    1. UPDATE: Currently, DNAFit specifically analyzez only for DNA markers associated with fitness, nutrition and wellbeing factors – so the current data set available would not be suitable for ancestral genetic heritage.

  10. Candace Thames says:

    I thought that 23andme’s ability to provide reports was removed and we could only get the raw data? I just clicked on the link and it is $199, not $99 anymore and their webpage talks about getting the reports again. So, are they full-service again now…thus the extra $100 in fee?

    1. You can export the data to promethease…costs $5…easy-peasy! Also, if you need to review results, I'd be happy to help you via a personal one-on-one consult. Just go to and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

  11. Jessica says:

    Since publishing this post, the cost of the 23andMe test has shot up to $199, and from what I can tell from Googling, the test doesn’t offer as much information as it used to (due to FDA crackdown). Do you have any insight on the “new” test – what it may lack compared to the old test? And is it still worth it?

    1. My wife just did the new test. I'll be looking over it soon. Stay tuned as I will probably have some insight on the podcast as to how their newer features compared to the older features that I did.

  12. joshfinlay says:

    Before people start worrying about their risk of disease due to their 23andme results (including you and your chances of Typre 2 diabetes, Ben) you might want to listen to the beginning half of this podcast . I think they get into the 23andme issue around the 1 hour mark but I urge you to listen to the whole thing anyway as Rupert is a fascinating guy.

  13. Abby says:

    Why does the report graphic show you as having a low carbohydrate sensitivity but then goes on you say a high sensitivity in the write up?

    1. We discussed on the podcast interview. This was a typo.

  14. William Lim says:

    Hi Ben,

    Loved this episode. I’d just have to say that you left out a very significant clue right under your nose when you said you asked about your low risk for lactose intolerance but commercial dairy destroys you. The key word, I believe is “commercial.” As Dr. Mercola and a myriad of raw milk advocates would contend, commercial milk is not milk (ergo not dairy) anymore. It’s a totally different substance. I’m guessing you do not react to raw milk and raw milk products, or am I wrong?

    1. I agree! Take a look at this… Raw milk is something that my family consumes. We take turns driving up to a farm with some local folks every six weeks to get eggs and raw milk and all that jazz. Though, I don't drink much of it myself.

      1. fittenor says:

        Thanks for the link, Ben. Well-written and balanced article! I just realized that this podcast is an old one and some things you might have said back then might be a little different by now.

        The con of having such a greatly prolific provider of knowledge as you is that your fans are having a bit much to catch up. haha. Now I'm alternating listening to new podcasts with old ones. More power to you!!!

  15. jjbell100 says:

    Hi Ben

    Was really interested in this and was about to sign up but there were some things in the report I was not sure about.

    For example, on page 7 of the diet report, the graphic appears to show your carb sensitivity as low but it is described as high. Are you able to make sense of this?

  16. Chris Swain says:

    Ben, FYI as from today 23andme is available in the UK and they are providing a full results profile as there are no laws here similar to those imposed in the US. It costs £125. Thought your listeners/followers in the UK may be interested. Cheers

  17. Gary Zasimovich says:

    Unlocking our genetic code’s and everything related is and will continue to be at the heart of the future of medicine. Remember we are all genetically unique…therefore we are all testing ourselves against ourselves not anyone else. What works for me may or may not work for you. Progress in the art and science of the practice of medicine will always have paradigms to overcome. Do your due diligence for yourself and then make educated choices based on your personal findings. The best thing is to do exactly what you have done…engage in the conversation and voice your opinions, concerns and ideas for solutions. Have a blessed day.

  18. jnwags says:

    This is an interesting alternative to the original 23andMe genetic tests that released health info up until the FDA shut that feature down. HOWEVER, I'm concerned with the evidence and arguments posed by some portions of the DNAFIT test.

    For example, pg 10 of the Diet report says, "an excess of saturated fats in your diet is said to raise cholesterol levels in your blood". However, new studies overwhelmingly suggest that increasing dietary cholesterol does not lead to increases in blood cholesterol levels. So, even if their genetic findings are accurate, I have concerns that they will not explain your genetic data optimally. Right data with wrong conclusions seems like a bad idea.

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