Remember the last time you saw a really muscular dude at the gym and commented "whoa what a genetic freak!" Or mentioning to a woman with perfect skin and curves how she’s so lucky to have good genes. So, are you simply born with good or bad genes? Is your muscle building/fat burning potential really determined by strands of DNA your parents so generously gave you? Can you overcome ordinary genetics and achieve extraordinary fitness results? What if I told you instead of being relegated to genetic mediocrity, you can actually use food and supplements to maximize certain genes to stimulate muscle mass and fat loss far beyond your genetic potential. This astonishing, new area of research has created more excitement than the Masked Singer finale!
Genes 101
But before I divulge the supplements that can make your genes work to maximum potential, let’s review some gene basics (without putting you to sleep or giving you a biochemistry induced headache). Deoxyribonucleic acid (DNA) is a windy staircase looking molecule found in the nucleus of cells that contains genes which provide a set of instructions for almost all aspects of cellular activity including the production of proteins. These proteins can help determine muscle anabolism and fat burning. DNA consists of 4 nucleotides (a fancy word that means building blocks) which are Adenine, Thymine, Cytosine, and Guanine. When genes become altered, they can cause all kinds of abnormalities (sometimes these can be good but mostly they are bad news). These alterations can come from gene mutations or SNP’s (single nucleotide polymorphisms). I know this sounds like a biochemistry lesson but it is fairly straightforward—Genes encode numerous body traits and any mutations or SNP’s can cause more problems than an IRS audit. So the goal is to keep your genes healthy, express the positive, fitness supporting ones, and suppress the negative/catabolic ones.
Relevant Muscle Building/Fat Destroying Genes
MTOR (Mammalian Target in Rapamycin)– This protein kinase (and the gene that expresses it) is responsible for cell growth, protein synthesis (muscle building), transcription, and anabolic signaling. It may even be a major therapeutic target in certain cancers according to some research. What’s interesting to note is that some studies suggest that alcohol inhibits mTOR and lowers protein synthesis. Something to think about before you hit that double shot of whiskey at the bar!
ACE (angiotensin-I converting enzyme) Gene - Plays a key role in skeletal muscle metabolism and strength. It seems to influence 1 rep max in strength training. The ACE insertion/deletion polymorphism has been associated with improvements in performance and exercise duration in a variety of athletes. This was actually one of the 1st genes discovered to impact physical performance. It’s been mainly linked to endurance events.
Fndc5 Gene – This gene encodes the “workout hormone” Irisin which stimulates the browning of white fat cells (thereby making them “Beige or Brite” cells which are thermogenic) and uncoupling protein 1 expression. Fndc5 gene expression is decreased with obesity and is positively associated with brown adipose tissue (the good, fat burning type of fat—unlike the lazy toxic white fat). This gene is expressed 200 times more in muscle vs. adipose tissue so if you’re serious about boosting lean muscle mass, it is important to maximize this gene. What’s really cool about brown fat cells is that they contain mitochondria where fat burning takes place –White fat is mitochondria free thereby no fat burning potential.
ACTN 3 (alpha-Actinin 3) Gene – This is sometimes called the “sports gene” since its directly related to human sports performance. In fact, some research demonstrates that it influences elite athletic performance. Several studies link it to determining speed and strength in athletes. It seems to be the power events gene! Only a select few amongst the general population have this special gene.
MTCH2 (Mitochondrial carrier homolog 2) Gene – This obesity related gene is highly expressed in human white adipose tissue (remember this is that lazy fat that causes obesification). It seems to play a role in cellular processes that cause obesity and therefore should be suppressed for maximum leanness.
BMP4 (Bone morphogenetic 4) gene – This gem of a gene helps produce white fat cells that act like brown fat cells and leads to a reduction of obesity and its negative metabolic consequences. It may even positively enhance insulin sensitivity thereby allowing your body to better balance blood sugar levels.
Prdm16 Gene – This lovable gene can stimulate brown adipose tissue expression while suppressing the dreaded white fat! What’s not to love?! It was also correlated with beige cell selective genes.
VDR (Vitamin D Receptor) gene – Polymorphisms in this gene have been linked to obesity and a host of other health problems including depression and diseases.
Gene Boosting Supplements
ZMA - This research proven and incredibly bioavailable form of zinc and magnesium can have profound positive effects on numerous genes for health, fitness, and sports performance. A study published in the Clinical Biochemistry journal concluded that Zinc supplementation improves SOD (superoxide dismutase) enzyme activity and gene expression which leads to improved immune function and even supports healthy blood sugar levels. Zinc supplementation has also been shown to influence genomic stability biomarkers, antioxidant activity, and zinc transporter genes leading to better health and lowering DNA damage. Zinc has been found to affect myogenesis and muscle regeneration due to its effects on genetic muscle cell activation, proliferation and differentiation. Magnesium is an essential mineral that plays a central role in approximately 800 biochemical reactions within the human body including numerous gene interactions. Research has shown that magnesium deficiency alters expression of genes critical for muscle magnesium homeostasis and physiology. A study published in the journal Bone in 2021 concluded magnesium supplementation enhances mTOR signaling to facilitate myogenic differentiation and improve muscle performance. This is all good news for athletes and fitness buffs alike. ZMA is a very efficient and cost-effective way to get these two key minerals and lower any risk of deficiency.
CLA (Conjugated Linoleic acid)- CLA is a polyunsaturated, conjugated fatty acid that is a natural part of the human diet through its presence in meat and dairy products. It has been shown in many studies to reduce body fat and specifically target abdominal fat. Researchers have proposed several ways on how CLA works. One, it interferes with a substance in your body called lipoprotein lipase that helps store fat in your body and CLA also helps your body use its existing fat for energy thereby increasing energy expenditure and fat oxidation. So, you prevent fat storage while burning the fat you have. It seems to stimulate thermogenic brown adipose tissue by boosting UCP-1 (uncoupling protein-1)—You can think of UCP-1 as the match that lights the flame for fat burning in the powerhouse of the cell called the mitochondria. It enhances gene expression of UCP-1 and PPAR—both of which help burn fat! A good dose is 1.8-4 grams in divided doses daily.
L-Leucine and BCAA’s – This essential amino acid is a BCAA (branched chain amino acid) that may have some serious muscle building and exercise recovery effects. Really compelling research shows that it supports gene expression to help build more muscle. The BCAA’s and specifically L-leucine seems to regulate mTOR (see earlier section) which is a protein kinase that enhances mRNA translation leading to a more positive muscle building signal. So basically, it can support gene transcription and translation leading to more lean muscle mass. This is real complicated science that you will be hearing about in the near future. A published Japanese study even concluded that BCAA’s may reduce DOMS (delayed onset muscle soreness) so you may recover much faster from intense exercise and be less sore. As a bonus effect, BCAA’s may even improve immune function and support proper insulin signaling while reducing abdominal fat. A good dose is 5 grams of BCAA’s before and after a workout. SNAC’s protein product, Pro-Night is loaded with BCAA’s!
Fish oils (EPA/DHA) - Eating fish regularly can have positive effects on health. The fish oils EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been shown to improve brain function, enhance cardiovascular health, support testosterone, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughly, deep sea Cod, sea bass, Ahi Tuna, Mahi mahi, and tilapia. But supplementation is the best way to get efficacious doses of fish oil unless you enjoy eating fish for every meal. One published study out of Brazil showed that DHA rich fish oil helps up-regulate 6 key genes (some of which are involved in muscle building and immune function) and down regulates 71 genes. This study used about 3 grams of fish oil daily (with 26% EPA and 54% DHA). Another study published in the American Journal of Clinical Nutrition showed that EPA/DHA supplementation can alter gene expression profiles to a more anti-inflammatory status. Good news because it seems that heart disease and other cardiovascular problems are now being directly linked to inflammation.
Vitamin D3 – This fat-soluble super vitamin is involved in bone health, immune function, testosterone synthesis, abdominal/visceral fat, and research is even looking at its effects in several cancers and depressive disorders. Vitamin D has its effects through the vitamin D receptor leading to gene expression, through a plasma membrane receptor and second messengers such as cyclic AMP—In English that means it helps the cells work much more efficiently. Muscle cells contain vitamin D receptor and several studies have demonstrated that serum Vitamin D is related to physical performance. VDR gene variants actually effect body height. Most people are deficient in Vitamin D and need around 5000 IU of supplemental Vitamin D3 daily.
Phosphatidic acid –This special lipid activates the bodies mTOR pathway which can lead to significant gains in lean muscle mass and strength. Research published in the Journal of the International Society of Sports Nutrition demonstrated that phosphatidic acid supplementation combined with resistance training increases lean muscle mass and strength in men! A good dose is 750 mg daily.
There are other supplements that can protect genes and allow them to function properly. For example, Borage seed oil protects DNA like a bodyguard, N-Acetyl cysteine lowers genotoxicity, Kiwi fruit and green tea offers DNA protection, selenium helps repair damaged DNA and curcumin helps with DNA support.
Warning: Three things that can damage your DNA and genes include Smoking, excess alcohol intake, and fast food. Obviously avoiding these can make your genes very happy!
There are numerous tests for genes that look at SNP’s conducted by companies such as BioSynergy and others. It may be a good idea to do some genetic testing to make sure your DNA is in order and better strategize supplement intake as well as training protocol!
So, the moral of our genetic story is that by gaining knowledge, exercising, eating well, and taking some of these powerful supplements correctly, you can maximize your genetic potential!
