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DETOXIFICATION

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OXIDATIVE STRESS

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INFLAMMATION

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METHYLATION

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GLUCOSE AND INSULIN

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HORMONE BALANCE

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MOOD AND BEHAVIOR

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MEMORY AND BRAIN HEALTH

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VASCULAR HEALTH

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CHOLESTEROL

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CAFFEINE

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FATTY ACIDS

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IRON OVERLOAD

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VITAMIN D

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DETOXIFICATION

Detoxification is the body's way of getting rid of toxins that could otherwise build up and interfere with health. The accumulation of toxins may contribute to both inflammation and oxidative damage which are known to impact diabetes.

RECOMMENDATIONS

Diet:

• Eat foods like cilantro, arugula, watercress, basil, broccoli, cabbage, asparagus, cauliflower, Bok choy, radish, garlic, ginger, turmeric, and oregano to help the body detoxify effectively.
• Limit your intake of foods that are high in additives such as flavorants, sweeteners, colorants and preservatives since they will likely burden your detoxification processes.

Lifestyle:

• Drink plenty of fresh water to ensure you are well hydrated, to support healthy bowel and kidney function. Sweating, dry brushing, and physical movement, are all effective practices to include regularly, which promote toxin elimination from the body.
• Avoid exposure to mold and where possible limit your exposure to chemical-based cleaning agents and products such as paints, glues and pesticides.

Supplements:

• Include 20 mg of Sulforaphane daily.
• Be cautious of exceptionally high doses of individual vitamins unless prescribed by a healthcare practitioner.

OXIDATIVE STRESS

Oxidative stress is the human equivalent of rusting. The impact of all exposures over time results in damage to our cells. Your genetic makeup might affect your ability to handle oxidative stress efficiently. Oxidative stress caused by everyday by-products of bodily functions can lead to diabetes. By supporting the oxidative stress pathway, you can reduce the effects of these by-products.

RECOMMENDATIONS

Diet:

• Eat foods that enhance your antioxidant potential like pomegranates, beets, dark green leafy vegetables, arugula, Bok choy, celery, and carrots.
• Avoid foods that increase the production oxidative damage like excess sugar and highly processed fats.

Lifestyle:

• Reduce your oxidative stress potential by regulating your circadian rhythm through good sleep routines, avoiding blue light technology, and focusing on adequate recovery especially after intense exercise.
• Limit your exposure to heavy metals such as lead in water pipes, mercury in fish, and cadmium in cigarettes.

Supplements:

• Include 250 mg Glutathione.
• Be cautious of exceptionally high doses of individual vitamins unless prescribed by a healthcare practitioner.

INFLAMMATION

Inflammation is a normal automatic immune response to injury, irritation or infection. When you bump your toe and it becomes swollen, that's the inflammatory response working to speed up healing. Sometimes injuries or irritations are internal (in places like our gut, muscles, joints, or blood vessels). Inflammation is protective by design but can become destructive if left unchecked. Long term, chronic inflammation may contribute to the development of diabetes and its associated conditions.

RECOMMENDATIONS

Diet:

• Include omega-3-rich and anti-inflammatory foods daily such as wild-caught fatty fish, nuts, seeds and omega-3 enriched eggs, dark green leafy vegetables, and berries.
• Avoid foods that trigger inflammation such as refined, processed foods, high in sugar and poor-quality oils such as deep-fried takeaways.

Lifestyle:

• Cold exposure, moderate exercise, and intermittent fasting help to reduce inflammation.
• Avoid, where possible, triggers that produce inflammation such as over exercising, sleep deprivation, and allergen exposure.

Supplements:

• Take 1000 mg of Omega-3 daily.
• Avoid Omega-6 supplements.

METHYLATION

Methylation is the biochemical process of making sure every cell is functioning optimally. Methylation is not just responsible for how we repair genetic material, but also how we make energy, respond to stress, handle inflammation, how well our cells detoxify, and how our brain chemistry works. Methylation is the process involved in actually turning genes on or off. By optimizing the methylation pathway, you may reduce the potential for developing diabetes.

RECOMMENDATIONS

Diet:

• Support your ability to methylate by including nutrients such as magnesium, protein and B-vitamins. Eat foods like eggs, poultry, whole grains, avocado, citrus, legumes, nuts, and seeds.
• Avoid alcohol as it depletes your vitamin B status.

Lifestyle:

• Mediation, yoga, grounding, and walking in nature are all great stress management techniques, which help reduce the burden on methylation.
• Limit your exposure to hormone disruptors such as BPA in plastic, thermal cash receipts, and pesticides.

Supplements:

• Multi-B complex with methylated B vitamins and minerals, especially magnesium.
• Avoid high doses of methylated B vitamins.

GLUCOSE AND INSULIN

Our cells run on glucose, a simple sugar obtained from the food we eat. Our bodies work hard to ensure the amount of glucose in the blood is kept at just the right level. Genes impacting the glucose & insulin pathway may contribute to your ability to regulate your blood sugar levels efficiently leading to insulin resistance (aka prediabetes) and ultimately type 2 diabetes.

RECOMMENDATIONS

Diet:

• Blood sugar imbalances will affect insulin balance. Include food rich in nutrients that support optimal insulin function and blood sugar regulation like bell peppers, cinnamon, Brazil nuts, broccoli, sweet potato, poultry, nuts, and seeds.
• Avoid refined, fatty, sugary and processed foods that increase blood glucose levels and contribute to weight gain.

Lifestyle:

• Regular physical exercise, and intermittent fasting (12-14 hours overnight) regulate insulin function and may help to balance blood glucose.
• Avoid skipping meals and exercising for extended periods of time without refueling.

Supplements:

• Berberine and chromium.
• Check for the sugar content in your supplements.

HORMONE BALANCE

MOOD AND BEHAVIOR Genetics affects our ability to manufacture and balance neurochemicals like serotonin, dopamine, and GABA which may contribute to worsening of the symptoms and complications related to diabetes. Interventions focused on prevention are important.

RECOMMENDATIONS

Diet:

• Eat foods high in B vitamins, magnesium, and fiber to assist with hormone regulation such cilantro, sesame seeds, nuts, broccoli, cabbage, and reddish.
• Limit the consumption of foods that may be high in hormones or hormone-like-substances such as grain fed meats, farmed fish and plants exposed to pesticides. See www.ewg.org for more insights

Lifestyle:

• Support the elimination of toxins from hormone metabolism by sweating using exercise, sauna, and lymphatic drainage through physical movement or massage.
• Try to avoid using cleaning products known to be high in chemicals, paint and glue in your home environment, avoid using plastic bottles and containers. Limit your exposure to pesticides and chemicals in your cosmetics.

Supplements:

• Sulforaphane 20mg.
• Be cautious with Diindolylmethane (DIM) as it may be contra-indicated in your genetic makeup.

MOOD AND BEHAVIOR

Genetics affects our ability to manufacture and balance neurochemicals like serotonin, dopamine, and GABA which may influence migraine symptoms.

RECOMMENDATIONS

Diet:

• Eat foods rich in protein, choline, and B vitamins such as poultry, game meats, beef, liver, fatty fish, broccoli, mushrooms, oatmeal, and quinoa. These support the manufacture of neurochemicals, which in turn supports better blood sugar balance and appetite regulation.
• Avoid foods that have a negative effect on mood and brain health such as sugary and processed foods, and unhealthy oils such as corn, soy, canola (rapeseed) and palm oil. These are known to cause inflammation.

Lifestyle:

• Vagus nerve stimulation is an effective tool for stress management which may impact blood sugar balance. You can activate the vagus nerve by singing loudly, gargling, and deep breathing.
• Avoid exposure to blue light from screens, close to bedtime as it disrupts your circadian rhythm contributing to unnecessary stress and interferes with insulin sensitivity.

Supplements:

• L-theanine

MEMORY AND BRAIN HEALTH

Apart from regulating all of your hormones and other biological processes, the brain is also responsible for cognitive function, including attention, focus, learning capacity, and memory. Type 2 diabetes, which may follow prediabetes, has been shown to be linked to the development of cognitive decline or dementia. Therefore, it's important to support healthy brain function and blood sugar regulation to prevent any complications related to diabetes.

RECOMMENDATIONS

Diet:

• Include food daily that reduces inflammation of the brain and supports brain health, which may be impacted by irregular blood sugar. Examples of these include turmeric, rosemary, holy basil, chili peppers, wild-caught oily fish, berries, olives, nuts, and seeds.
• Avoid foods high in omega-6 oils such as those made from corn, soybean, safflower and sunflower. Avoid greasy fatty meats, deep fried chicken, and skins like pork crackling.

Lifestyle:

• It is important to prioritize regular physical exercise which helps prevent muscle loss, improve dopamine levels, and has been shown to support healthy brain function and blood sugar regulation.
• Avoid sleep deprivation, investigate for sleep apnea if needed, and ensure 6-8 hours of sleep for optimal brain health. Avoid blue light technology 1-2 hours before bedtime.

Supplements:

• Omega-3 EPA and DHA.
• Avoid Omega-6 supplements.

VASCULAR HEALTH

Vascular health looks at how flexible, elastic, and vulnerable to damage the walls of your blood vessels are. Diabetes is known to damage the lining of your blood vessels. This may in turn contribute to the potential for vascular events like heart attack or stroke. Ensure to put in place interventions to mitigate your vulnerability to further complications related to diabetes.

RECOMMENDATIONS

Diet:

• Since blood vessel health can be affected negatively by high blood sugar levels, include foods that keep your blood vessels functioning efficiently, like beets, green leafy vegetables, and pomegranate juice.
• Avoid substances that may contribute to vascular damage such as caffeine, alcohol, animal fats, palm-, soy- and corn oils.

Lifestyle:

• Cardiovascular exercise such as walking, swimming, cycling, and running supports blood vessel flexibility.
• Avoid smoking, toxin exposures, and a sedentary lifestyle.

Supplements:

• Include Omega-3 EPA and DHA.
• Avoid Omega- 6 supplements.

CHOLESTEROL

Cholesterol metabolism refers to processes that determine the distribution of lipids in the body. Diabetes is a known contributor to the accumulation of cholesterol and other fats in the blood. Prioritizing actions aimed at reducing cholesterol levels can help mitigate potential complications associated with irregular blood glucose levels.

RECOMMENDATIONS

Diet:

• Eat foods and fats rich in nutrients known as polyphenols like olives, olive oil, berries, wild-caught fatty fish, nuts, seeds, bell peppers, and dark green leafy vegetables. Ensure that you eat a diet high in fiber such as those found in wholegrains and fresh fruit and vegetables to assist with cholesterol lowering which may be affected by blood glucose imbalances.
• Avoid excess consumption of fats from animal sources like butter, lard, skin on chicken, fat on red meat or pork crackling. Limit your intake of high sugar foods and alcohol that may contribute to cholesterol imbalances.

Lifestyle:

• Include cardiovascular exercise such as walking, swimming, cycling, and running supports cholesterol management.
• Avoid smoking, toxin exposures and a sedentary lifestyle.

Supplements:

• Niacin and Plant sterols.
• Avoid Omega-6 supplements

CAFFEINE

Caffeine is a central nervous system stimulant and has been shown to lower your sensitivity to insulin, making blood sugar regulation a challenge. In addition, caffeine raises stress hormones which influences how sugar is used in the cells. Genes variants in this pathway indicate how efficient you are at processing and removing caffeine from your body.

RECOMMENDATIONS

Diet:

• Favor decaffeinated coffee, herbals teas and maca over caffeine containing beverages since caffeine may influence blood sugar regulation.
• High loads of caffeine from beverages, energy drinks and bars should be avoided.

Lifestyle:

• Avoid drinking caffeine on an empty stomach.

Supplements:

• Be cautious of caffeine-containing energy boosters.

FATTY ACIDS

Fatty acids are the building blocks of fats and perform many important functions in the body. They are the base for cell membranes, help make hormones, and are involved in inflammation. Your genes may contribute to a reduced ability to process essential fats. Resulting in more inflammation promoting substances and fewer of the anti-inflammatory ones. This imbalance contributes to a reduced sensitivity to insulin and in turn poor blood sugar regulation.

RECOMMENDATIONS

Diet:

• Eat foods known to be high in omega-3 regularly such as wild-caught fatty fish, chia-, flax-, hemp- seeds, walnuts, and omega-3 enriched eggs.
• Avoid foods high in proinflammatory fats like; blended oils from safflower, sunflower, soy, and corn; processed foods.

Lifestyle:

• Manage stress, through meditation, exercise and being in nature, as it may impact of efficient fatty acid balance.
• Avoid smoking, and toxin exposures.

Supplements:

• Omega-3 - EPA and DHA.
• Avoid Omega-6 supplements.

IRON OVERLOAD

Certain genes affect the body's ability to transport iron from the tissues to the blood, so that excess iron can be excreted. Excessive iron accumulation within the tissues, known as hemochromatosis, is a condition that can result in the damage of organs which can precipitate disease conditions such as diabetes.

RECOMMENDATIONS

Diet:

• Drink Ceylon/black/green teas with your meals to bind the excess iron and prevent its absorption.
• Avoid eating high iron and vitamin C rich foods together as they enhance iron absorption. Like red meat, with citrus, bell peppers and tomato. Avoid high alcohol consumption.

Lifestyle:

• Avoid cooking in iron pots.

Supplements:

• Avoid vitamin C and iron supplements.

VITAMIN D

Vitamin D is made in the skin when exposed to sunlight. It is then activated in the liver and kidneys to produce vitamin D3. Low blood levels of vitamin D have been shown to contribute to insulin resistance. Gene variants in the vitamin D pathway may indicate that you are more vulnerable to vitamin D deficiency.

RECOMMENDATIONS

Diet:

• Eat vitamin D rich foods such as wild-caught fatty fish, free-range eggs or fortified dairy products. Include foods with polyphenols (berries, broccoli, olives), which support vitamin D function.

Lifestyle:

• Ensure vitamin D synthesis with at least 15-30 minutes of sun exposure to your arms, legs and face around noon each day if possible, or with a sun lamp.
• Dark pigmented skin tone, air pollution, sunscreen and clothing are all factors that reduce the ability to synthesize vitamin D.

Supplements:

• Depending on blood test results vitamin D3 supplementation may be required.
• Vitamin D activation in the liver may be inhibited by proton pump inhibitors so they should be avoided where possible.

KEY RECOMMENDATIONS

Diet:

• Eat a diet high in fresh vegetables, fruit and wholegrain starches, to ensure sufficient fiber availability for sugar regulation, gut function and to support/prevent conditions associated with diabetes.
• Include healthy fats like olives, olive oil, avocado, nuts, seeds and wild caught fatty fish, daily as this helps to improve insulin sensitivity and regulate blood sugar balance.
• Avoid refined, deep fried, sugary and processed foods that increase blood sugar levels and contribute to weight gain which in turn may impact insulin sensitivity.

Lifestyle:

• Exercise is an effective way to manage blood sugar regulation and improve insulin sensitivity. Engage in daily physical activity, alternating endurance and strength training exercises.
• Improve insulin sensitivity by grazing less and avoid eating your last meal late in the evening.
• Stress management is important for blood sugar regulation and improves insulin balance. Practice regular stress management activities such as meditation, yoga and walks in nature.

Supplements:

• Berberine
• Omega-3
• Multivitamin with methylated B's and minerals especially chromium and magnesium

DISCLAIMER

While 3X4 believes in using your genes to guide your journey to better health, it's essential to consult with your healthcare professional before taking action based on the information provided in your 3X4 report. Aspects that your healthcare professional may consider or advise you on include:

• Which supplements are safe for you to take, and which supplements are safe to take together,
• Which weight-loss programs, fitness program, physical activities, beauty regimes are right for you and your current situation,
• Whether there are any interactions with medications you are taking and/or treatments you are undergoing for any condition or disease, and/or
• Providing you with additional resources on diagnosis, treatments, disease prevention, cures, medication, or anything else related to your health.