# Macromo — Full Site Content

> Macromo is a preventive-health platform offering blood tests, DNA tests, and personalized AI-driven health insights. Customers order lab tests online, visit a partner lab for sample collection, and receive results with actionable recommendations in the Macromo mobile app. Available in Czechia, Slovakia, Poland, and other EU markets.

This is the expanded companion to https://macromo.com/llms.txt with the full product catalog and blog content inlined. Macromo does not provide a public developer API — see https://macromo.com/developers. Prices below are in the default market currency; per-country pricing is shown on the product pages.

## Products

### DNA Whole Genome Sequencing 30x

- URL: https://macromo.com/product/dna-whole-genome-sequencing
- Price: 29000.0 CZK
- Available: yes

Whole Genome Sequencing (WGS) 30x is the most advanced DNA analysis available, digitizing 100% of your genetic information. You will receive personalized recommendations for optimizing your health and lifestyle. This analysis includes reports on genes associated with longevity.

### DNA Essential

- URL: https://macromo.com/product/macromo-dna-health
- Price: 7000.0 CZK
- Available: yes

When you know your health risks, you can focus on preventing them. You will find out your predispositions and risks for a whole range of diseases, and at the same time, you will get specific recommendations for disease prevention and health optimization.

### Blood Test Male Hormones

- URL: https://macromo.com/product/blood-male-hormones
- Price: 4000.0 CZK
- Available: yes

Explore key male hormone markers to gain insights into your testosterone levels and hormonal balance. Make informed decisions to support your well-being and vitality.

### Blood Test Men's Health

- URL: https://macromo.com/product/blood-mens-health
- Price: 4000.0 CZK
- Available: yes

Check key health markers for men’s health and receive an overview of your current health status to enable you to take proactive steps to live your best and healthiest life.

### Blood Test Women's Health

- URL: https://macromo.com/product/blood-womens-health
- Price: 4000.0 CZK
- Available: yes

Check key health markers for women’s health and receive an overview of your current health status to enable you to take proactive steps to live your best and healthiest life.

### Blood Test STD

- URL: https://macromo.com/product/blood-std
- Price: 3000.0 CZK
- Available: yes

A home blood test for sexually transmitted diseases is a convenient and discreet solution to take control of your health. Get anonymously tested for the three main STDs - syphilis, HIV and hepatitis C, with a simple blood test in the comfort of your own home.

### Macromo E-gift card

- URL: https://macromo.com/product/macromo-e-gift-card
- Price: 500.0–2000.0 CZK
- Available: yes

Looking for a meaningful gift? A Macromo Gift card is a perfect way to help kickstart better health for your closed ones. They will be able to use it to buy any Macromo test that best suits their health goals.

### DNA and Blood Test for Men

- URL: https://macromo.com/product/dna-and-blood-test-for-men
- Price: 15200.0 CZK
- Available: yes

The combination of the DNA test and blood test for men's health provides men with insights about their current health status (thanks to the blood test) and a blueprint for how to live a healthy life and feel their best (thanks to the DNA test).

### DNA and Blood Test for Women

- URL: https://macromo.com/product/dna-and-blood-test-for-woman
- Price: 15200.0 CZK
- Available: yes

The combination of the DNA test and blood test for women's health provides women with insights about their current health status (thanks to the blood test) and a blueprint for how to live a healthy life and feel their best (thanks to the DNA test).

### Blood Test Women's Health + Men's Health

- URL: https://macromo.com/product/blood-test-womens-health-mens-health
- Price: 7200.0 CZK
- Available: yes

Check key health markers for men’s and women's health and receive an overview of your current health status to enable you to take proactive steps to live your best and healthiest life.

### 2x DNA Essential

- URL: https://macromo.com/product/2x-dna-health
- Price: 11200.0 CZK
- Available: yes

When you know your health risks, you can focus on preventing them. You will find out your predispositions and risks for a whole range of diseases, and at the same time, you will get specific recommendations for disease prevention and health optimization.

### Gut Microbiome

- URL: https://macromo.com/product/gut-microbiome-test
- Price: 12000.0 CZK
- Available: no

Understand your body's unique microbiome composition and how it influences your digestion, immune function, and overall health.

### DNA Premium

- URL: https://macromo.com/product/dna-premium-value-offer
- Price: 12000.0 CZK
- Available: yes

You will discover your genetic risk for various diseases and cancers alongside actionable strategies to prevent them. This analysis identifies the ideal diet, exercise routine, and lifestyle habits tailored specifically to your unique DNA while determining which medications work most effectively for your body. Additionally, the reports highlight critical genetic factors that are essential for informed family planning.

### 2x DNA Premium

- URL: https://macromo.com/product/2x-plan-for-healthy-life-bundle
- Price: 19200.0 CZK
- Available: yes

Start your longevity journey with this exclusive bundle of two DNA tests. By analyzing your genetic predisposition, you will gain a deeper understanding of your body's unique needs and the Macromo app will give you the blueprint to unlock and manage your potential for a long, healthy, and active life.

### Gift voucher - Blood Essential

- URL: https://macromo.com/product/gift-voucher-blood-essential
- Price: 1200.0 CZK
- Available: yes

This gift voucher provides access to an entry-level health screening, perfect for preventive care. You will receive a quick overview of their well-being across key areas, including metabolism, kidney function, liver health, muscle metabolism, lipid profile, complete blood count, iron levels, and thyroid function. It’s an easy and meaningful way to detect early signs of imbalance and take proactive steps toward better health - an ideal gift for anyone who wants to stay in control of their wellness.

### Gift voucher - Blood Premium

- URL: https://macromo.com/product/gift-voucher-blood-premium
- Price: 5500.0 CZK
- Available: yes

This gift voucher grants access to a comprehensive health check-up that provides an in-depth look into the body’s core functions. You will gain valuable insights into metabolism and kidney function, liver health, muscle metabolism, lipid profile, complete blood count and iron levels, thyroid function, key vitamins and micronutrients, as well as inflammatory and immune markers. This advanced screening helps uncover potential imbalances early on, empowering proactive, informed health management. A thoughtful and meaningful gift for anyone committed to taking charge of their well-being.

### Gift voucher - Blood Men's Hormones Premium

- URL: https://macromo.com/product/gift-voucher-blood-mens-hormones
- Price: 2500.0 CZK
- Available: yes

This gift voucher provides access to a hormone level check designed to uncover imbalances that may impact energy, mood, hair health, and overall reproductive well-being. You will gain insights into key markers, including testosterone and prostate-related indicators - essential components of long-term health. A thoughtful choice for anyone looking to better understand their body and take proactive steps toward improved vitality.

### Gift Voucher - Blood Women's Hormones Premium

- URL: https://macromo.com/product/gift-voucher-blood-womens-hormones-premium
- Price: 2000.0 CZK
- Available: yes

This gift voucher offers access to a hormone assessment that reveals how hormonal levels may be influencing mood, fertility, and overall well-being. You will gain valuable insights into how their hormones affect reproductive health and general balance. A meaningful gift for anyone seeking a clearer understanding of their body and a more balanced path to wellness.

### Macromo Start

- URL: https://macromo.com/product/macromo-start
- Price: 500.0 CZK
- Available: yes

Get a quick overview of your health with this baseline screening, designed specifically for runners. The test provides essential insights into key areas of your health, including metabolism and kidney function, liver health, lipid profile, and iron and mineral levels. It helps identify potential imbalances early so you can take control of your health.

### Blood Ultra Membership

- URL: https://macromo.com/product/ultra-membership
- Price: 10000.0 CZK
- Available: yes

Our most comprehensive blood test tracks all areas of your health – hormone panel, metabolism, kidney, heart and liver function, lipid profile, complete blood count, iron levels, thyroid function, vitamins and micronutrients, as well as inflammatory and immune markers.

### Blood Premium

- URL: https://macromo.com/product/premium-membership
- Price: 5500.0 CZK
- Available: yes

This comprehensive blood test tracks key areas of your health – metabolism, kidney and liver function, cholesterol (lipid profile), blood count, iron levels, thyroid function, vitamins, minerals, and inflammatory markers.

### Blood Essential

- URL: https://macromo.com/product/essential-membership
- Price: 1500.0 CZK
- Available: yes

This entry blood test tracks essential areas of your health – metabolism and kidney function, liver health, muscle metabolism, lipid profile, blood count, iron levels, and thyroid function.

### DEXA Scan

- URL: https://macromo.com/product/dexa-scan
- Price: 1590.0 CZK
- Available: yes

Macromo DEXA scan measures you total body fat percentage, lean mass, and more. Coming soon

## Blog Articles

### 3 Healthy Christmas Gift Ideas for 2025

- URL: https://macromo.com/blog/this-christmas-give-health-they-can-feel-in-person-blood-test-vouchers
- Published: 2025-12-12
- Tags: gift

This Christmas, give the most important gift—health. Instead of another tie, gadget, or piece of decor that will gather dust, consider a present that empowers your loved ones to take control of their wellbeing and live healthier, longer lives. At Macromo, we believe that knowledge is power when it comes to health. That’s why we’ve created at-home tests with easy-to-understand in-app results and personalized health tips, so you’ll know exactly where to begin your health journey. Premium Blood Test: Complex Health Analysis Give the gift of complete clarity. Our In-Person Premium Blood Test is the most comprehensive health check we offer - a deep dive into your body's core functions that reveals exactly what's happening beneath the surface. The test measures 56 biomarkers, to analyze: Blood Composition and Cell Count – Complete blood count and cellular health Liver and Kidney Function – How well your body filters and detoxifies Heart and Metabolic Health – Lipid profile and metabolic function Thyroid Health – The metabolic engine that powers everything Immune System & Inflammation – Your body's defense status Iron and Blood Oxygen Transport – Energy and oxygen delivery Vitamins and Minerals – Essential nutrients for optimal function Gift Voucher - Premium Blood Test Essential Blood Test: Basic Health Analysis Sometimes the best gifts are the most thoughtful. Our In-Person Essential Blood Test is the perfect entry point for preventive care - focusing on the core biomarkers that reveal early signs of imbalances and give a clear overview of overall health. The test measures 34 biomarkers, to analyze: Blood Composition and Nutrient Status – Complete blood count and iron levels Liver and Kidney Function – Core detoxification and filtration markers Heart and Metabolic Health – Lipid profile and metabolic function Thyroid Health – Essential metabolic function check Immune System & Inflammation – Immune status and inflammatory markers Gift Voucher - Essential Blood Test Men's Hormones Premium Blood Test: The Gift of Hormone Balance For the men in your life who want to feel their best - more energy, better mood, optimal vitality… this is the gift that delivers real answers. Our In-Person Men's Hormones Premium Blood Test measures the critical hormones that affect energy levels, mood, hair health, and reproductive function, helping identify imbalances that standard checkups often miss. The test measures 7 biomarkers, to analyze: Total Testosterone & SHBG – The foundation of male energy, strength, and vitality FAI (Free Androgen Index) – How much testosterone is actually available to your body Albumin – Protein that affects hormone transport and availability PSA & fPSA – Prostate health markers critical for long-term wellbeing TSH – Thyroid function that impacts metabolism and energy Gift Voucher - Men's Hormones Test How It Works? Purchase the voucher – Choose the test that's right for your loved one Gift it beautifully – Receive a voucher to present They book their appointment – Flexible scheduling at 120+ locations Results delivered – Clear, actionable insights sent straight to their phone This Christmas, give a gift that says "I care about your health and your future." Give them the knowledge to live better, the tools to take control, and the confidence that comes from truly understanding their body. We wish you a happy and healthy Christmas!The Macromo Team

### 3 Healthy Christmas Gifts for 2025

- URL: https://macromo.com/blog/healthy-christmas-gift-ideas-for-2025
- Published: 2025-11-27
- Tags: gift

This Christmas, give the most important gift—health. Instead of another tie, gadget, or piece of decor that will gather dust, consider a present that empowers your loved ones to take control of their wellbeing and live healthier, longer lives.At Macromo, we believe that knowledge is power when it comes to health. That’s why we’ve created at-home tests with easy-to-understand in-app results and personalized health tips, so you’ll know exactly where to begin your health journey. DNA Test: Unlock the Secrets Written in Their Genes Imagine giving someone a personalized roadmap to their health, written in their own DNA. The Macromo DNA Premium at-home test analyzes over 144 genetic markers to provide insights across multiple areas of health: Disease Prevention Insights Cancer Prevention Insights Nutrition and Fitness Optimization Sleep Quality Medication Response Family Planning Explore DNA Premium Test Men's Health Blood Test: A Complete Health Check For the men in your life who might avoid doctor's visits or want to stay on top of their health between checkups, the Macromo Men's Health Blood Test is an ideal gift. This at-home test measures 8 critical biomarkers specifically selected for men's health. What's measured: Heart Health Markers Metabolic Health Liver Function Thyroid Function Prostate Health Hormone Balance Discover Men's Health Test Women's Health Blood Test: A Complete Health Check For the women in your life who are busy, help them stay on top of their health. This test measures seven essential biomarkers, specifically chosen to address women’s unique health needs. What's measured: Blood Sugar Control Cardiovascular Health Liver Function Thyroid Health Thyroid Autoimmunity Check Out Women's Health Test We wish you a happy and healthy Christmas!The Macromo Team

### Apple Watch vs. Blood Tests: Why You Need Both to Optimize Your Health

- URL: https://macromo.com/blog/apple-watch-vs-blood-tests-why-you-need-both-to-optimize-your-health
- Published: 2025-10-01
- Tags: Performance

Maybe your Apple Watch shows good sleep, healthy heart rate variability (HRV), and completed daily activity goals. You might think you’ve got your health under control. That might not be the case. Apple Watch is a great start - but it only sees what’s happening on the surface. Real health unfolds inside your body, at a level no wearable can capture. You can have perfect wrist metrics and still have hidden vitamin deficiencies, hormonal imbalances, or inflammatory processes that only blood tests can detect. True health optimization happens only when you combine both approaches [2][4]. Two Sides of the Health Coin External tracking - what Apple Watch can do heart rate and HRV sleep patterns activity level blood oxygen saturation (SpO₂) ECG and atrial fibrillation detection body‑temperature fluctuations [1][3] Internal biomarkers - what blood tests reveal hormonal profile (testosterone, estrogen, cortisol, thyroid) nutritional status (vitamin D, B12, iron, folate) inflammatory markers (hs‑CRP, IL‑6, TNF‑α) metabolic function (insulin, HOMA‑IR, lipid particles) immune balance and organ health [2][4] Why Apple Watch Alone Isn’t Enough Surface‑level data: Measurements through the skin → indirect indicators. No root‑cause analysis: An elevated heart rate might come from stress, anemia, or hyperthyroidism—the watch can’t tell which. No nutritional insight: It won’t reveal a vitamin D or iron deficiency. Blind to hormones: It can’t measure testosterone, estrogen, or the daily cortisol rhythm [1][3]. What Blood Tests Reveal That Apple Watch Can’t Metabolism: insulin, HOMA‑IR, HbA1c → HbA1c is included in our Blood Weight Management, Blood Heart Health Premium, and Blood Premium panels, which provide a complete look at metabolic efficiency and glucose control. Advanced lipid profile: particle number and size matter more than total cholesterol [4] → Available in the Blood Heart Health Premium, Blood Premium, and Blood Weight Management panels Inflammation: hs‑CRP, IL‑6, TNF‑α—key predictors of long‑term health →CRP is covered within our Blood Premium, Blood Energy & Fatigue, and Blood Weight Management tests, helping you detect silent inflammation early. Hormones: thyroid function, sex hormones, cortisol → Measured through our Blood Men’s Hormones Panel for testosterone and related markers, and the Blood Vitamins & Minerals Premium panel for a full thyroid assessment. Nutrition: levels of vitamins, minerals, amino acids, fatty acids [2][4] → Included in our Blood Premium and Blood Vitamins & Minerals Premium panels, providing insight into vitamin D, B12, folate, iron status, electrolytes, and key micronutrients Sources: https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.122.322389 https://www.nature.com/articles/s41746-024-01151-3 https://www.jmir.org/2023/1/e52444/ https://www.degruyterbrill.com/document/doi/10.1515/cclm-2023-0808/html

### The Truth About Hormones: 8 Biomarkers Every Woman Over 30 Should Know

- URL: https://macromo.com/blog/the-truth-about-hormones-8-biomarkers-every-woman-over-30-should-know
- Published: 2025-10-01
- Tags: Health

After thirty, the female body begins preparing for one of life’s most significant hormonal shifts - perimenopause. This process can start around age 30 and last up to 15 years. Most women only notice changes once uncomfortable symptoms appear - irregular periods, fatigue, insomnia, or mood swings [4].Most physicians test only basic parameters that reveal severe deficiencies. For smarter prevention, it’s crucial to track subtle changes in health that can affect hormones, energy metabolism, and recovery. Why hormone testing after 30 is essential 1. A silent revolution in the body Production of estrogen and progesterone begins to decline around age 25 and accelerates after 30. This can show up in: sleep and energy, body weight and composition, mood and cognitive function, fertility and cycle regularity, bone and cardiovascular health, libido and sexual health [1][5]. 2. Individual differences Every woman has a unique hormonal profile shaped by genetics, lifestyle, stress, and environment [3]. Two women of the same age can be in very different phases of hormonal health. 8 key biomarkers that reveal your hormonal status 1) Estradiol (E2) - the key female hormone Estradiol is the most active form of estrogen and a fundamental indicator of reproductive health.Optimal ranges: Follicular phase: 30–100 pg/mL Ovulation: 100–400 pg/mL Luteal phase: 80–300 pg/mL [5]Low levels can lead to irregular cycles, hot flashes, or sleep disturbances. Excessively high levels also signal imbalance and may present as painful periods, water retention, or mood changes. Supportive measures include healthy fats, phytoestrogens (flaxseed, soy), and stress management. 2) Progesterone - the calming hormone Balances estrogen’s effects and is key for quality sleep, mood, and fertility.Optimal: luteal phase 1.8–24 ng/mL; for successful conception > 10 ng/mL [5].Low levels can manifest as PMS, anxiety, irregular periods, or difficulty conceiving. 3) Testosterone - the hormone of energy and libido Not just a “male” hormone - women need it for libido, strength, bone health, and mental performance.Optimal: total 15–45 ng/dL, free 0.3–2.0 pg/mL [5].Low levels can cause fatigue, low mood, and decreased libido. Natural support: resistance training, adequate protein, quality sleep. 4) DHEA‑S - the hormone of youth and adaptability A precursor to estrogen and testosterone and a marker of adrenal vitality; it declines faster than many other hormones [3].Optimal: Age 30–39: 45–270 μg/dL Age 40–49: 32–240 μg/dLDecline is accelerated by stress, poor sleep, or chronic inflammation. 5) Thyroid panel - TSH, T3, T4, rT3 Up to 20% of women have a thyroid disorder, and a TSH‑only screen often misses it [2].A complete panel includes TSH, free T3/free T4, rT3, and antibodies (TPO, TgAb).Optimal TSH: 1.0–2.5 mIU/L. 6) Cortisol - the stress hormone Should follow a circadian rhythm - high in the morning, low in the evening.Optimal: morning 10–25 μg/dL, evening < 2 μg/dL.A balanced curve supports energy and healthy sleep; elevated evening levels → insomnia and weight gain. 7) Insulin & glucose - the foundation of hormonal balance Insulin resistance disrupts metabolism and sex‑hormone production [4].Optimal: fasting glucose < 90 mg/dL, insulin < 5 μU/mL, HOMA‑IR < 1.5, HbA1c < 5.3%.Warning signs often include abdominal fat, post‑meal fatigue, or irregular cycles. 8) SHBG - sex hormone‑binding globulin Determines how much hormone is actually bioactive.Optimal range: 20–100 nmol/L [5].High SHBG = fewer active hormones; low SHBG = higher risk of insulin resistance. When should you test hormones? Women with regular cycles: Day 3: FSH, LH, estradiol, testosterone Days 19–21: progesterone Perimenopause (35–50 years): full hormonal panel every 6 months [1].Irregular cycles / PCOS: more frequent testing of testosterone, insulin, and thyroid markers. When to see a specialist pronounced hormonal imbalances, multiple abnormal results, persistent symptoms despite “normal” tests, fertility problems, family history of hormone‑related cancers. Sources:https://menopause.org/professional-resources/position-statements https://www.endocrine.org/clinical-practice-guidelines https://pmc.ncbi.nlm.nih.gov/articles/PMC11230159/ https://www.health.harvard.edu/a_to_z/menopause-and-perimenopause-a-to-z https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

### 8 Blood Factors Every Man Over 30 Should Monitor

- URL: https://macromo.com/blog/8-blood-factors-every-man-over-30-should-monitor
- Published: 2025-10-01
- Tags: Performance

After thirty, the male body starts to change in ways many men don’t notice until it’s too late. Testosterone gradually declines by about 1% per year after age 30, metabolism slows, and recovery worsens. Smart prevention and supplementation - grounded in solid science - can slow these changes. Most physicians test only basic parameters that reveal only severe deficiencies. For smarter prevention, it’s crucial to track subtle shifts that can affect energy metabolism and recovery. 8 key markers worth your attention 1) HbA1c + insulin - for early detection of insulin resistance and metabolic syndrome HbA1c reflects average blood glucose over the past 2-3 months. Even “prediabetic” values accelerate aging and raise cardiovascular risk.Optimal: below 5.4% (≤ 36 mmol/mol)Strategy: test every 3-6 months; consider continuous glucose monitoring (CGM) during high‑stress periods.Interventions: intermittent fasting, dietary adjustments, stress management. You can track HbA1c through our Heart Health Premium or Weight Management test panels. 2) ApoB/ApoA1 ratio - a true indicator of heart risk Unlike standard cholesterol, this ratio provides a more accurate prediction. ApoB reflects the number of atherogenic particles; ApoA1 protects blood vessels. The American Heart Association recommends ApoB/ApoA1 as one of the most reliable predictors of cardiovascular risk [1].Optimization: Mediterranean diet, omega‑3s, cardio, stress reduction. ApoB is included in our Heart Health Premium panel for a more precise cardiovascular risk assessment. 3) hs‑CRP - index of systemic inflammation Chronic low‑grade inflammation (“inflammaging”) contributes to cancer, Alzheimer’s disease, and accelerated aging.Optimal: < 1.0 mg/LWorsened by: lack of sleep, frequent travel, alcohol, chronic stressTo reduce: omega‑3s, curcumin with piperine, meditation. You’ll find hs-CRP in our Blood Premium, Blood Energy & Fatigue, and Blood Weight Management test packages. 4) Vitamin D - the performance hormone Vitamin D influences immunity, mood, testosterone, strength, and sleep.Ideal: 75-125 nmol/L (30-50 ng/mL), aiming toward the upper end in winterBenefits of an optimal level: better mood, more resilient immunity, steadier hormones. Vitamin D testing is part of our Blood Premium, Blood Vitamins & Minerals Premium, and Blood Bone & Joint Health panels. 5) Ferritin - optimizing iron stores Ferritin reflects the body’s iron reserves. Low values → fatigue, weakness High values → oxidative stress, inflammation Optimal: 100–200 μg/L Ferritin is included in our Blood Premium, Blood Weight Management, and Blood Energy & Fatigue test panels. 6) Thyroid panel - TSH, T3, T4, rT3 Energy levels and cognitive performance aren’t determined by TSH alone. A complete panel (TSH, free T3, free T4, rT3) can uncover hidden issues. Our Blood Vitamins & Minerals panel provides comprehensive thyroid testing. Optimization: adequate selenium and zinc, stress reduction. 7) Hormonal profile - testosterone, SHBG, estradiol After thirty, testosterone declines by roughly 1-2% per year. This affects strength, energy, motivation, and metabolism. The Endocrine Society recommends regular monitoring and optimization of testosterone in aging men [2]. Optimal: Total testosterone: 550-850 ng/dL Free testosterone: 15-25 pg/mL SHBG: 20-50 nmol/L Estradiol: 20-30 pg/mLNatural optimization: resistance training, quality sleep, vitamin D, and zinc. All key male hormones are included in our Blood Men’s Hormones panel. 8) Advanced lipid profile - particle number and size Standard LDL measurement isn’t enough. What matters is the number of LDL particles (LDL‑P) and their size. The American Heart Association emphasizes advanced lipid testing for a more precise cardiovascular risk estimate [1]. Advanced lipid markers are included in our Blood Heart Health Premium, Blood Premium, and Blood Weight Management panels. Key indicators: LDL‑P below 1000 nmol/L minimize small, dense LDL Triglyceride/HDL ratio below 2.0Interventions: reduce sugar, intermittent fasting, cardio, niacin. Sources: https://www.ahajournals.org/doi/10.1161/CIR.0000000000001285 https://www.endocrine.org/clinical-practice-guidelines/testosterone-therapy https://hbr.org/2024/10/why-workplace-well-being-programs-dont-achieve-better-outcomes

### 3 Science‑Backed Supplements Every Man Over 30 Should Consider

- URL: https://macromo.com/blog/3-science-backed-supplements-every-man-over-30-should-consider
- Published: 2025-10-01
- Tags: Nutrition

After thirty, the male body begins to change in ways many men don’t notice until it’s late. Testosterone gradually declines by roughly 1% per year after age 30 [2], metabolism slows, and recovery worsens. The right supplementation - grounded in solid science - can slow these changes [1]. There are thousands of supplements on the market with big promises - but which ones really work? After analyzing the latest studies, three key supplements stand out with the strongest evidence for men over 30. Why supplementing after 30 makes sense From age 30, men naturally lose: 1–2% of muscle mass per year (sarcopenia) 1% of testosterone per year (andropause) 0.5–1% of bone density per year Mitochondrial function and efficiency Cognitive speed and memory abilities At the same time, there’s an increase in: Oxidative stress and cellular damage Chronic low‑grade inflammation (inflammaging) Risk of metabolic disorders and type 2 diabetes Fatigue and slow recovery Risk of cardiovascular disease 1) Creatine Monohydrate: Not Just for Building Muscle Creatine is one of the most researched supplements, with 1,000+ published studies (Buford et al., 2007). Current evidence suggests creatine monohydrate can benefit cognitive function in adults, especially in the areas of memory, attention span, and processing speed [6]. Key benefits for men over 30 Maintain muscle mass: Sarcopenia is an age‑related musculoskeletal condition marked by reduced strength, mass, and quality. Combined with resistance training, creatine helps preserve muscle and strength. Cognition: A 2024 meta‑analysis including 681 participants found significant improvements in [6]: short‑term memory (effect size d = 0.15) processing speed executive functions under stress resilience to mental fatigue Energy production: Increases cellular phosphocreatine availability, enabling faster ATP regeneration—the body’s basic energy currency. Neuroprotection: Research suggests potential protection against neurodegenerative processes via mitochondrial stabilization in the brain [8]. Dosage & use 5 g daily (no loading phase needed) Ideally with water or a protein shake Timing: Any time of day—be consistent. 2) Vitamin D3: A Hormone Disguised as a Vitamin Vitamin D acts more like a hormone - it influences the expression of 1,000+ genes [5]. Vitamin D deficiency and its potential impact on testosterone are active research topics. Up to 80% of people in Northern Europe have suboptimal levels, especially in winter. Specific benefits for men Testosterone support: Recent studies suggest vitamin D affects male reproductive functions; deficiency is linked with infertility [2]. A 2024 meta‑analysis reported [7]: 20–25% increase in total testosterone in deficient men 15–20% improvement in free testosterone positive effects on libido and sexual function Immune system: Supports innate and adaptive immunity; 12% reduction in respiratory infection risk. Bone health: Prevents osteoporosis and fractures; 30–40% increase in calcium absorption. Cardiovascular health: Regulates blood pressure, protects endothelium, lowers heart‑attack risk. Mental health: Although there’s no direct effect on serum testosterone, vitamin D supplementation helped improve symptoms of hypogonadism [5]. Dosing & monitoring Maintenance: 2,000–4,000 IU daily If deficient: 5,000–10,000 IU daily for 8–12 weeks Form: D3 (cholecalciferol) is preferable to D2 With fat: Always take with a meal containing fats Synergy with vitamin K2: Helps direct calcium into bones and teeth and prevents deposition in vessel walls. Combined D3 + K2 supports bone and vascular health and reduces arterial calcification risk. Lab monitoring Target level: 100–150 nmol/L (40–60 ng/mL) for optimal health span Test: 25‑hydroxyvitamin D every 6 months Safety ceiling: Keep below 250 nmol/L (100 ng/mL) 3) Omega‑3 Fatty Acids (EPA/DHA): Anti‑Inflammatory Defense Modern Western diets have a severely distorted omega‑6:omega‑3 ratio (often 20:1 instead of an ideal 2–4:1). This imbalance fuels chronic inflammation—one of the main drivers of premature aging. Evidence‑based benefits Cardioprotection: A meta‑analysis of 13 studies with 127,762 participants found omega‑3s reduce cardiac mortality by 8% and all‑cause mortality by 3% [3]. Brain health: DHA accounts for up to 40% of polyunsaturated fatty acids in the brain [3]. Benefits include: protection against cognitive decline mood improvement (effects comparable to antidepressants at higher doses) support for neuroplasticity and neurogenesis Anti‑inflammatory effects: 10–15% reduction in CRP, and reductions in pro‑inflammatory cytokines IL‑6 and TNF‑α. Recovery & performance: Faster post‑exercise recovery; 20–30% reduction in DOMS [3]. Dosage & quality Dosage: Minimum: 1,000 mg EPA + DHA daily Optimal for active men: 2,000–3,000 mg daily Ratio: EPA:DHA = 2:1 or 3:1 for anti‑inflammatory effect Quality criteria: Triglyceride form — up to 3× better absorption than ethyl esters Molecularly distilled — free of heavy metals and toxins IFOS certification — independent purity testing Freshness: low peroxide value (< 5 meq O₂/kg) No fishy smell (indicates oxidation) Dark‑glass packaging and cold storage 💡 Tip: Reputable brands usually publish independent certificates for oxidation and purity on their websites. That’s your best assurance the supplement is truly safe and effective. Tracking Effectiveness Objective measures (after ~3 months): Blood tests: testosterone, CRP, lipid profile Body composition: DEXA scan or bioimpedance Performance tests: strength, endurance, cognitive batteries Subjective measures: Daily energy and vitality (1–10 scale) Sleep quality and recovery Mood and mental clarity Libido and sexual function Safety Notes & Contraindications Avoid: Proprietary blends without exact composition Mega‑doses without medical supervision Cheap products with questionable purity Combo products with unrealistic claims Interactions & cautions: Vitamin D: Use caution with kidney stones, sarcoidosis Omega‑3s: Increased bleeding risk with warfarin Creatine: Increased need for hydration Before starting any supplementation, consult your physician, especially if you take medications or have a chronic condition. Sources: https://link.springer.com/article/10.1186/1550-2783-4-6 https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0030-1269854 https://pmc.ncbi.nlm.nih.gov/articles/PMC8413259/ https://pubmed.ncbi.nlm.nih.gov/29704637/ https://academic.oup.com/jcem/article-abstract/97/4/1153/2833218 https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full?t https://www.mdpi.com/2079-9721/12/10/228 https://www.mdpi.com/2072-6643/14/5/921

### 8 Blood Markers to Test Your Biological Age

- URL: https://macromo.com/blog/8-blood-markers-to-test-your-biological-age
- Published: 2025-10-01
- Tags: Health

How old are you? There are two answers to that question. The first is your chronological age - how many years you’ve actually lived. The second is your biological age - how fast your body is truly aging. While we can’t change our date of birth, biological aging is influenced by genetics, nutrition, activity, stress, and sleep. Thanks to lab tests, we can now track key biomarkers that show whether your body is aging more slowly or more quickly than your calendar would suggest [1,4,5]. Why biological age matters more than chronological age Two people aged 45 can be biologically very different: one may have the body of someone in their 30s, while the other already shows signs typical of someone in their 60s. The difference comes from lifestyle, environment, and health habits.Biological age is a better predictor of: risk of cardiovascular disease development of diabetes or metabolic syndrome immune resilience overall quality of life and vitality 8 key biomarkers of biological age 1) HbA1c – long‑term blood sugarMeasures average blood glucose over the last 2–3 months. Higher values mean poorer blood sugar control and accelerate aging through protein glycation.Optimal value: < 5.2%Influenced by: low‑glycemic diet, physical activity, maintaining a healthy weight [6].HbA1c is included in Blood Heart Health Premium, Blood Premium, and Blood Weight Management panels for a detailed view of metabolic aging. 2) CRP – inflammation markerC‑reactive protein is a sensitive indicator of systemic inflammation. Chronic low‑grade inflammation (“inflammaging”) is one of the main drivers of aging.Optimal value: < 1.0 mg/L (ideally < 0.5 mg/L)Influenced by: anti‑inflammatory diet, quality sleep, stress management [7].CRP is measured in Blood Premium, Blood Energy & Fatigue, and Blood Weight Management panels. 3) Lipid profile – LDL and HDL cholesterolThe balance between “bad” LDL and “protective” HDL indicates atherosclerosis risk and vascular health. It’s not just about absolute numbers but their ratio.Optimal target: low LDL, high HDL (LDL/HDL ratio < 3)Influenced by: omega‑3 fatty acids, exercise, limiting trans fats.Advanced lipid metrics are available in the Blood Heart Health Premium panel. 4) Albumin – a marker of vitalityThe main plasma protein reflects nutritional status, liver function, and overall recovery. Low levels are linked to frailty and higher mortality in older age [4].Optimal range: 42–48 g/LInfluenced by: adequate protein intake, liver health, hydration. Albumin is included in Blood Premium panels focusing on overall metabolic status. 5) Urea – protein metabolismA waste product of protein metabolism. Elevated values may indicate impaired kidney function or excessive physiological load; low values may reflect malnutrition [3].Optimal range: 2.5–7.5 mmol/LInfluenced by: protein balance, hydration, kidney function.Urea is available in Blood Premium and Blood Essential panels. 6) Vitamin D – the longevity hormoneVitamin D is crucial not only for bones but also for immunity, muscles, and hormonal balance. Deficiency is associated with faster aging and higher disease risk [5].Optimal range: 75–150 nmol/LInfluenced by: sun exposure, supplementation, bone health.Vitamin D is included in Blood Premium, Blood Vitamins & Minerals Premium, and Blood Bone & Joint Health panels. 7) Creatinine – kidney healthA marker of renal filtration capacity and overall metabolic load. Values outside the optimal range may point to issues with detoxification and recovery.Optimal range: 45–90 μmol/L (women), 60–110 μmol/L (men)Influenced by: hydration, muscle mass, kidney function [8]. Creatinine is tested within Blood Premium, Blood Gut Health & Digestion, and Blood Weight Management panels. 8) Total protein – the body’s building blocksMeasures the combined serum proteins. Low levels suggest poor nutrition, chronic inflammation, or liver problems; high levels can occur with dehydration [6].Optimal range: 65–85 g/LInfluenced by: protein intake, liver health, overall nutrition. Total protein is part of Blood Premium panel assessing nutritional and metabolic balance. How to interpret results Biological age higher than chronological age: indicates faster aging and higher disease risk - lifestyle changes are advisable. Biological age lower than chronological age: the body is aging more slowly, typical of so‑called “super‑agers.” How to slow biological aging Activity: 150 minutes per week of aerobic exercise + strength training 2–3× weekly. Nutrition: Mediterranean‑style diet, sufficient protein, omega‑3s, and minimal ultra‑processed foods. Sleep: 7–9 hours of quality sleep and a regular circadian rhythm. Stress: meditation, mindfulness, social connections. Supplements: vitamin D, omega‑3s, magnesium - as indicated by individual results. Knowing your biological age lets you target the aging process directly. Unlike the calendar, biological age is something we can actively influence - and in some cases even reduce. Investing in preventive blood testing and a healthy lifestyle isn’t just about adding years to life, but adding life to your years. Sources:https://pubmed.ncbi.nlm.nih.gov/39751861/https://www.medsciencegroup.us/articles/ACP-9-130.php https://researchportal.tuni.fi/en/publications/a-new-blood-based-epigenetic-age-predictor-for-adolescents-and-yo https://pubmed.ncbi.nlm.nih.gov/37303208/ https://elifesciences.org/articles/54870 https://academic.oup.com/biomedgerontology/article-abstract/69/Suppl_1/S4/587037?login=false#google_vignette https://www.science.org/doi/abs/10.1126/science.aab3389 https://www.frontiersin.org/journals/aging/articles/10.3389/fragi.2024.1339317/full

### Track These 5 Blood Factors for Better Running

- URL: https://macromo.com/blog/track-these-5-blood-factors-for-better-running
- Published: 2025-10-01
- Tags: Performance

Do you feel fatigued while running despite regular training? The issue may not be your plan - it could be what’s happening in your blood. Modern research shows that many blood deficiencies go undetected, yet they significantly affect athletic performance [1]. Why standard blood tests aren’t enough Most physicians check only basic parameters that reveal severe deficiencies. For runners, it’s crucial to track subtle changes that can influence oxygen delivery to muscles, energy metabolism, and recovery [5]. 1) Hidden iron deficiency (without anemia) What it is: You can have normal hemoglobin but low iron stores (ferritin).How it affects performance: Iron is essential for oxygen transport and ATP production in mitochondria. Low stores mean reduced oxygen‑carrying capacity and slower recovery [4]. Ferritin and transferrin saturation are included in our Blood Energy & Fatigue and Blood Premium panels, which allow you to check iron stores even when standard tests appear normal. What to monitor: Serum ferritin: ideally 50–150 μg/L for runners Transferrin saturation: above 20% Soluble transferrin receptorSymptoms: Fatigue during high‑intensity sessions, slower recovery, difficulty maintaining pace. 2) Suboptimal vitamin D levels What it is: Vitamin D acts more like a hormone than a vitamin and affects muscle function.How it affects performance: Low vitamin D is linked to reduced muscle strength, higher injury risk, and slower bone recovery [8].Vitamin D status can be measured in the Blood Premium, Blood Vitamins & Minerals Premium, and Blood Bone & Joint Health panels.What to monitor: 25‑hydroxyvitamin D: ideally 75–150 nmol/L (30–60 ng/mL) Aim to stay in the upper part of this rangeSymptoms: Frequent muscle cramps, slow healing of micro‑traumas, greater susceptibility to stress fractures. 3) Vitamin B12 and folate deficiency What it is: These vitamins are essential for red blood cell production and neurological function.How it affects performance: Even mild deficits can reduce erythrocyte production and impair cognition during hard training [7].B12 and folate are tested together in the Blood Vitamins & Minerals Premium panel, which helps detect deficits early.What to monitor: Vitamin B12: above 400 pmol/L (540 pg/mL) Red blood cell folate: above 900 nmol/L Homocysteine: below 10 μmol/LSymptoms: Mental fatigue on long runs, concentration problems, “brain fog.” 4) Chronic inflammation (elevated CRP and IL‑6) What it is: Persistent low‑grade inflammation, often not caused by infection.How it affects performance: Inflammation raises energy demands and slows recovery. It can signal overtraining or inadequate rest [6].CRP is included in the Blood Premium, Blood Energy & Fatigue, and Blood Weight Management panels, making it easy to monitor low-grade systemic inflammation.What to monitor: C‑reactive protein (CRP): below 1.0 mg/L Interleukin‑6 (IL‑6): below 2 pg/mL Neutrophil‑to‑lymphocyte ratioSymptoms: Longer recovery times, more frequent minor illnesses, performance stagnation. 5) Electrolyte imbalance (magnesium and potassium) What it is: Deficiency of minerals vital for muscle contraction and nerve conduction.How it affects performance: Magnesium supports 300+ enzymatic reactions; potassium regulates muscle contractions and fluid balance.Electrolytes such as magnesium and potassium are covered in the Blood Vitamins & Minerals panel as well as the Blood Premium panel.What to monitor: Erythrocyte magnesium: 1.65–2.95 mmol/L Serum potassium: 3.5–5.0 mmol/L Sodium‑to‑potassium ratioSymptoms: Muscle cramps, irregular heart rhythm during exertion, increased fatigue. What to do next Comprehensive testing: Ask your doctor for an extended panel - ferritin, vitamin D, B12, folate, CRP, and erythrocyte electrolytes. Optimal vs. normal values: Athletes often need higher targets than the general population [1]. Regular monitoring: Test at least every 6 months, ideally at different phases of your training cycle. Sources: https://link.springer.com/article/10.1007/s40279-019-01158-x https://www.insidetracker.com/a/articles/blood-testing-for-athletes-improving-performance-and-outsmarting-the-competition https://www.rupahealth.com/post/enhancing-athletic-performance-a-functional-medicine-toolkit https://pmc.ncbi.nlm.nih.gov/articles/PMC10608302/ https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1375740/full https://doi.org/10.3389/fphys.2017.00779 https://doi.org/10.1093/ageing/afg109 https://www.gssiweb.org/en/sports-science-exchange/article/sse-148-the-importance-of-vitamin-d-for-athletes

### What Your Doctor’s Standard Blood Tests Miss: 15+ Biomarkers You’re Rarely Tested For

- URL: https://macromo.com/blog/what-your-doctor-s-standard-blood-tests-miss-15-biomarkers-you-re-rarely-tested-for
- Published: 2025-10-01
- Tags: Health

Your doctor may have told you your bloodwork is “normal.” In reality, routine testing captures only a small slice of what’s going on - typically about 20 basic blood markers. Preventive medicine goes much deeper. It uses dozens of biomarkers that can reveal subtle deviations years before they would show up as “abnormal” on standard lab results [1][2]. Why doctors test only the minimum Reactive approach: conventional medicine waits for disease; functional medicine looks for optimal health [1]. Insurance limits: reimbursement usually covers only “medically necessary” tests, not optimization. Standard panel vs. comprehensive testing Typical panel (8–12 markers): complete blood count (CBC), basic metabolic panel (BMP), lipids, TSH, fasting glucose. Advanced testing (50+ markers): detailed lipid particles, full hormone profile, nutritional markers, inflammation, detoxification, and longevity predictors [1][3]. 7 key biomarker groups for a comprehensive view of health 1) Cardiovascular indicators Total cholesterol, HDL, LDL, triglycerides - core lipid profile showing the balance between protective and risk lipids. ApoB - counts atherogenic particles; a more reliable risk marker than LDL‑C alone. Lp(a) - genetically determined atherosclerosis risk factor. NT‑proBNP - marker of cardiac strain and heart‑failure risk [3]. Overall cardiovascular indicators are comprehensively covered in the Heart Health Premium panel. 2) Metabolism & diabetes risk Plasma/fasting glucose - baseline glycemia. HbA1c - long‑term average blood sugar. HbA1c is assessed in Blood Heart Health Premium, Blood Premium, and Blood Weight Management panels. Insulin resistance (HOMA‑IR) - combines glucose and insulin to estimate insulin sensitivity [4]. Urea and uric acid - relate to protein/purine metabolism; indicators of metabolic load. Urea and uric acid are included in the Blood Premium and Blood Essential panels. 3) Inflammatory & immune markers CRP (high‑sensitivity hs‑CRP) - key marker of systemic inflammation and cardiovascular risk. CRP is included in Blood Premium, Blood Energy & Fatigue, and Blood Weight Management panels. CBC (WBC, differential) - shows immune activity, infection, or inflammatory processes. Homocysteine - linked to higher cardiovascular risk and B‑vitamin deficiency [5]. Homocysteine is part of the Blood Heart Health Premium panel. 4) Hormonal health TSH, free T4 - primary indicators of thyroid function. These markers are included in the Blood Vitamins & Minerals Premium panel. Total & free testosterone, SHBG, FAI - male hormonal health, metabolism, and vitality. These hormonal biomarkers are tested in the Blood Men Hormones panel. Estradiol, progesterone, FSH, LH - core markers of the female hormonal cycle and fertility [2]. Vitamin D - hormonally active vitamin crucial for immunity and bone health. Vitamin D is included in Blood Premium or Blood Vitamins & Minerals Premium. 5) Nutritional & biochemical markers Vitamin B12 and folate (B9) - essential for hematopoiesis and the nervous system. Ferritin, iron, transferrin - iron stores and oxygen transport status. Calcium, magnesium, phosphate, sodium, potassium, chloride - minerals vital for nerves, muscles, and metabolism. Albumin, total protein, serum protein electrophoresis - reflect nutritional status and liver function. This group of nutritional markers is broadly covered in the Blood Vitamins & Minerals Premium and Blood Premium panels. 6) Liver, kidneys & detoxification ALT, AST, ALP, GGT, bilirubin - standard liver enzyme panel. Creatinine - marker of kidney function. Glutathione (GSH) - the body’s master antioxidant (included in advanced programs). Liver and kidney biomarkers are available in Blood Gut Health & Digestion, Blood Weight Management, and Blood Premium panels. 7) Longevity & cellular health Telomeres (advanced programs) - telomere length as an indicator of biological age. Homocysteine (again in a longevity context) - optimizing < 7 μmol/L is associated with lower cardiovascular risk and better methylation [5]. Homocysteine is part of the Blood Heart Health Premium panel, which provides a deeper view into cardiovascular aging. Sources: https://my.clevelandclinic.org/departments/functional-medicine https://www.ifm.org/ https://www.mdpi.com/journal/jcm/special_issues/Cardiovscular_Biomarkers https://www.jmcp.org/doi/10.18553/jmcp.2025.31.6-a.s1 https://academic.oup.com/clinchem/article/70/2/355/7505352 https://www.rupahealth.com/post/9-most-commonly-ordered-functional-medicine-cardiovascular-labs

### Genetics and Metabolism: How to Adapt Your Diet and Exercise for Optimal Results?

- URL: https://macromo.com/blog/genetika-a-metabolismus-jak-prizpusobit-stravu-a-cviceni-pro-optimalni-vysledky
- Published: 2025-04-28
- Tags: Nutrition

Introduction Genetics plays a key role in many aspects of our health, including how efficiently our metabolism works. The speed at which we burn calories, how our body processes fats, or how we respond to different types of exercise is influenced, among other things, by genetic factors. Scientific studies confirm that genetic variability can affect weight loss ability, muscle gain, and nutrient absorption. In this article, we’ll explore how genetics affects metabolism and how to adapt both diet and exercise accordingly. 🧬 How Does Genetics Affect Metabolism? Metabolism is the sum of biochemical reactions that convert food into energy. Its rate is influenced by factors such as age, sex, physical activity, environment, and of course genetics. Some people have a genetic profile that supports faster calorie burning even at rest, while others are genetically predisposed to a slower metabolism. Genetics also affects which nutrients our body needs, how efficiently we can process them, and how certain enzymes function. Sources: Frontiers in Nutrition, 2024 https://www.clinicaterapeutica.it/2023/174/6-Suppl/23_834_Madeo.pdf https://doi.org/10.1093/hmg/ddv263 https://academic.oup.com/hmg/article/24/R1/R93/671706 https://doi.org/10.1080/10408399309527631 https://www.cambridge.org/core/services/aop-cambridge-core/content/view/C314352C57A9018EE9794D681478BE48/S0001566000004906a.pdf/resting-metabolic-rate-in-monozygotic-and-dizygotic-twins.pdf ⚖️ Weight Loss and Genetics The body’s response to diet or exercise is not just a matter of willpower—genetic predispositions can influence how the body responds to different diets and types of physical activity. That’s why it’s important to remember that a diet or workout plan that works for one person may not be equally effective for another. However, lifestyle still plays a stronger role in weight loss than genetics—it just needs to be tailored to each person’s unique needs. Source: Human Genomics, 2024 🌾 Allergies and Intolerances: Genetic Background Food allergiesThese arise as an overreaction of the immune system to normally harmless substances called allergens. Genetics influences the strength of the immune response, and if allergies run in the family, the likelihood of inheriting them is higher. Intolerances (e.g., lactose, gluten)Lactose intolerance is linked to a deficiency or dysfunction of the lactase enzyme, which breaks down lactose into simpler sugars. Celiac disease, on the other hand, is an autoimmune condition strongly associated with HLA-DQ2 and HLA-DQ8 genes. Sources: Nutrients, MDPI https://pmc.ncbi.nlm.nih.gov/articles/PMC11724255/ ☕ Metabolism of Caffeine and Alcohol Certain genetic variants affect how quickly your body breaks down caffeine and alcohol. This explains why some people can drink coffee late at night without trouble, while others are sensitive even to small amounts. Similar genetic differences apply to alcohol metabolism and tolerance. Sources: Genetics of caffeine consumption and responses to caffeine, PubMed Central® The Genetics of Alcohol Metabolism, PubMed Central® https://doi.org/10.3390/nu12103118 https://www.mdpi.com/2072-6643/12/10/3118 https://pmc.ncbi.nlm.nih.gov/articles/PMC11515775/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4037586/ 🍊 Nutrient, Vitamin, and Mineral Absorption Genetics influences how well the body absorbs nutrients like vitamin D, iron, or vitamin B. Some people have genetic advantages that allow them to absorb certain substances more efficiently. Others, however, may suffer from deficiencies that affect immunity, disease risk, energy, or mood. Sources: Nutrients, MDPI https://pmc.ncbi.nlm.nih.gov/articles/PMC10119805/ https://www.sciencedirect.com/science/article/abs/pii/S1769721214001931?via%3Dihub https://www.jstage.jst.go.jp/article/internalmedicine1992/41/10/41_10_762/_pdf/-char/en https://pmc.ncbi.nlm.nih.gov/articles/PMC7859200/ 🏋️ How to Adapt Exercise to Your Genetics? Many factors influence physical performance—sex, age, nutrition, and also genetics. Your genetic profile not only affects metabolic rate but also the dominant type of muscle fibers, recovery ability, and how effective different training methods are. Endurance trainingGenetics can influence performance in aerobic activities such as running or cycling. This type of exercise supports fat burning and strengthens the cardiovascular system. Strength trainingPeople with a genetic predisposition for muscle growth will gain muscle mass faster through resistance training. Still, strength training is highly beneficial for everyone—more muscle = higher resting metabolism = more calories burned even at rest. HIIT (High-Intensity Interval Training)For those who burn fat efficiently during short bursts of effort, HIIT is an ideal choice. It stimulates the so-called EPOC effect—increased oxygen consumption and calorie burning even after exercise. HIIT also improves VO2 max, one of the key indicators of longevity. Sources: Journal of Sports Medicine https://pubmed.ncbi.nlm.nih.gov/29691431/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5983157/ https://bjsm.bmj.com/content/46/8/555.long https://pmc.ncbi.nlm.nih.gov/articles/PMC10721680/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11035584/

### Foods to Eat (and Avoid) for a Healthier Gut Microbiome

- URL: https://macromo.com/blog/potraviny-ktere-jist-a-kterym-se-vyhnout-pro-zdravejsi-strevni-mikrobiom
- Published: 2025-04-04
- Tags: Nutrition

Introduction Your gut microbiome affects not only digestion but also your immune system, energy levels, and mental health. What you eat can either support the growth of beneficial bacteria or lead to an imbalance that shows up as bloating, fatigue, or weakened immunity. In this article, we’ll look at foods that benefit gut flora and those you’re better off avoiding. Best Foods for a Healthy Gut 1. Fermented foods (probiotics)They contain live bacteria that help restore the gut microbiome.Examples: Yogurt, kefir, kimchi, sauerkraut, miso, tempeh, kombucha. 2. Foods rich in prebiotics and fiberPrebiotics serve as food for beneficial gut bacteria. The main source is fiber.Examples: Fruits, vegetables, legumes, whole grains, nuts. 3. Foods rich in polyphenolsPolyphenols support the growth of beneficial gut bacteria and have antioxidant effects.Examples: Dark chocolate, green tea, red grapes, berries, coffee, nuts. 4. Healthy fatsOmega-3 fatty acids support gut health and the diversity of gut flora.Examples: Salmon, sardines, nuts, seeds, olive oil. Foods to Avoid Sugary foods and white sugar Sugar feeds bad bacteria and yeast, disrupting the balance of the gut microbiome. Avoid: sweets, cakes, pastries, white sugar, sugary drinks. Note: This also includes things like regular jam, fruit yogurts, breakfast cereals, and even juices. Artificial sweeteners They can negatively affect gut bacteria and cause digestive problems. Avoid: aspartame, sucralose, saccharin (often in diet sodas). Note: Artificial sweeteners are also found in foods that look “healthy,” often labeled as “zero sugar,” such as fitness bars, light sodas, and yogurts. Fried and processed foods They contain unhealthy trans fats that damage the gut microbiome. Avoid: fast food, French fries, packaged snacks. Note: Ultra-processed foods also include seemingly “healthy” options like white bread, ham, and sausages. Alcohol and excess caffeine Alcohol disrupts gut balance, and too much caffeine can irritate the digestive system. Limit: beer, wine, spirits, excessive amounts of coffee. Dairy and gluten (for sensitive individuals) Some people have trouble digesting dairy and gluten, which may lead to gut inflammation. If sensitive, limit: milk, cheese, white bread, pasta. How to Support a Healthy Gut Microbiome for Better Mental Health? Eat foods rich in prebiotics – onions, garlic, leeks, apples, bananas. Consume probiotics – yogurt, kefir, kimchi, sauerkraut, miso. Limit processed foods – sweets, white sugar, artificial sweeteners. Reduce stress – meditation, yoga, deep breathing. Get enough sleep – poor sleep disrupts gut microbiome balance. Test your gut microbiome – find out if you have the right balance of bacteria. Gut Microbiome Testing – Why Is It Important? Everyone’s microbiome is unique, and its composition changes depending on diet, stress, antibiotic use, and other factors. A home gut microbiome test can help you find out: Which bacteria dominate your gut. Whether you have enough beneficial microorganisms that support mental wellbeing. How to adapt your diet and lifestyle for better gut flora balance. Your test results will enable a more targeted approach to improving gut health.

### The Connection Between the Gut Microbiome and Mental Health

- URL: https://macromo.com/blog/spojeni-mezi-strevnim-mikrobiomem-a-dusevnim-zdravim
- Published: 2025-04-04
- Tags: Health

Introduction Did you know that your gut and brain are in constant communication? This relationship is called the gut-brain axis, and it influences not only digestion but also our mood, stress levels, anxiety, and even depression. The gut microbiome—the billions of bacteria living in your intestines—plays a crucial role in mental health because it can affect the production of important neurotransmitters. In this article, we’ll explore how gut bacteria influence the brain, which foods support a healthy gut flora, and what you can do to improve your mental wellbeing. How Does the Gut Affect the Brain? Your gut and brain are connected through several mechanisms: 1. The vagus nerve – the superhighway between the gut and brainThe vagus nerve is one of the longest nerves in the body and enables communication between the gut and brain. Research shows that the gut microbiome itself can send signals directly to the brain, influencing mood. A healthy gut microbiome sends positive signals, which support good mood and mental wellbeing. 2. Gut bacteria influence the production of “happiness hormones” Serotonin – Up to 90% of serotonin, the happiness hormone, is produced in the gut, not the brain. Dopamine – Plays a key role in motivation and the feeling of reward. GABA – A neurotransmitter that helps regulate stress and anxiety. 3. Inflammation and its impact on mental healthThe gut microbiome is also linked to the immune system. Poor eating habits, stress, and antibiotics often lead to gut microbiome imbalance. This not only affects digestion but can also trigger inflammation. Because of the gut-brain connection, inflammation can negatively impact mood, contributing to chronic fatigue, anxiety, or depression. How to Support a Healthy Gut Microbiome for Better Mental Health? Eat fiber-rich foods – fruits, vegetables, whole grains, legumes. Consume probiotics – yogurt, kefir, kimchi, sauerkraut, miso, other fermented foods. Limit processed foods – sweets, white sugar, artificial sweeteners. Reduce stress – meditation, yoga, physical activity, deep breathing. Prioritize quality sleep – poor sleep disrupts gut microbiome balance. Test your gut microbiome – find out if you have the right balance of bacteria. Gut Microbiome Testing – Why Is It Important? Everyone’s microbiome is unique, and its composition changes depending on diet, stress, antibiotic use, and other factors. A home gut microbiome test can help you discover: Which bacteria dominate in your gut. Whether you have enough beneficial microorganisms that support mental wellbeing. How to adapt your diet and lifestyle for a healthier gut flora balance. The test results allow for a more targeted approach to improving gut health. Sources Rhee SH, Pothoulakis C, Mayer EA. Principles and clinical implications of the brain-gut-enteric microbiota axis. Nat Rev Gastroenterol Hepatol. 2009 May;6(5):306-14. doi: 10.1038/nrgastro.2009.35. PMID: 19404271; PMCID: PMC3817714. https://pmc.ncbi.nlm.nih.gov/articles/PMC3817714/ Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015 Apr-Jun;28(2):203-209. PMID: 25830558; PMCID: PMC4367209. https://pmc.ncbi.nlm.nih.gov/articles/PMC4367209/ Valles-Colomer, M., Falony, G., Darzi, Y. et al. The neuroactive potential of the human gut microbiota in quality of life and depression. Nat Microbiol 4, 623–632 (2019). https://doi.org/10.1038/s41564-018-0337-x Strandwitz P. Neurotransmitter modulation by the gut microbiota. Brain Res. 2018 Aug 15;1693(Pt B):128-133. doi: 10.1016/j.brainres.2018.03.015. PMID: 29903615; PMCID: PMC6005194. https://pubmed.ncbi.nlm.nih.gov/29903615/ Bremner JD, Moazzami K, Wittbrodt MT, Nye JA, Lima BB, Gillespie CF, Rapaport MH, Pearce BD, Shah AJ, Vaccarino V. Diet, Stress and Mental Health. Nutrients. 2020 Aug 13;12(8):2428. doi: 10.3390/nu12082428. PMID: 32823562; PMCID: PMC7468813. https://pmc.ncbi.nlm.nih.gov/articles/PMC7468813/ Kumar A, Pramanik J, Goyal N, Chauhan D, Sivamaruthi BS, Prajapati BG, Chaiyasut C. Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options. Pharmaceuticals (Basel). 2023 Apr 9;16(4):565. doi: 10.3390/ph16040565. PMID: 37111321; PMCID: PMC10146621. https://pmc.ncbi.nlm.nih.gov/articles/PMC10146621/ Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020 Oct 19;17(20):7618. doi: 10.3390/ijerph17207618. PMID: 33086688; PMCID: PMC7589951. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589951/

### Healthy Christmas Gift Ideas for 2025

- URL: https://macromo.com/blog/give-the-gift-of-better-health-christmas-inspiration-from-macromo
- Published: 2023-11-21
- Tags: Health

The upcoming Christmas season brings not only joyful moments, but also an opportunity to express your love and care for loved ones. If you're looking for an original and meaningful gift to delight your friends and family, check out Macromo's Christmas inspiration. Our Christmas packages bring not only joy, but also health and understanding. Bringing you a news: News from DNA for your health The "Neseme vám noviny" package brings interesting insights about your body from your DNA to those who are curious and want to take control of their health. This comprehensive test analyses your genetic predispositions and opens the way to a healthier, longer and more active life.Although DNA testing can seem complicated, we strive to present all results in an accessible and understandable way. We emphasize ethical and careful communication of results and offer a free consultation with an expert. In addition to the results, you will also receive simple tips and recommendations for a healthier lifestyle and effective prevention. Who should get this package? This Christmas, the DNA test is the perfect gift for those seeking a deeper understanding of their health. Give the gift of better health to those you want to keep close to for as long as possible. Health has arrived to you: A Personal Guide to Healthy Living For those who want to have it all, we have prepared the perfect gift package. This package includes a blood test for a man or woman and a Macromo DNA Premium genetic test, which offers complete insight into genetic predisposition and overall health. This is a comprehensive wellness package that covers key health indicators for both genders. The "Zdraví přišlo k vám" package has two options - one for men and one for women. The blood tests in these packages provide clear information on current health. For men, it checks diabetes, cardiovascular health, liver function, prostate health and testosterone levels. For women, it provides an overview of health including diabetes, cardiovascular health and liver function, with an emphasis on thyroid health. Who should get this package? The perfect Christmas gift for your loved ones who are determined to better understand their health and want all the information at their fingertips. It's also a great choice for couples who want to embark on a health journey together. Christmas time should be full of joy and happiness. With our Christmas packages, you can give gifts that will have a lasting impact on the health and lives of your loved ones. Whether it's a solution to stress or an in-depth look into their DNA, our Christmas packages allow you to choose the most suitable gift for each of your friends and family. Give them a memorable and meaningful Christmas that will put them on the path to better health. We wish you a happy and healthy Christmas!

### Afraid to see your DNA results? How we decide which results does Macromo app display

- URL: https://macromo.com/blog/afraid-to-see-your-dna-results-how-we-decide-which-results-does-macromo-app-display
- Published: 2023-11-21
- Tags: Macromo

With the advancements in medical technology comes another challenge in the face of the increasing health data available. While it is definitely helpful in early diagnosis and more effective treatment, we are determined to present all the data available in a comprehensive and easy-to-understand way, so as not to scare our customers, causing them psychological harm or leaving them with more questions than answers. ‍ Our goal is to link as much health data as possible to offer a holistic approach to your health. This includes your DNA results (evaluating your predispositions to certain diseases), blood test results (allowing you to monitor current state of your health continuously, at different moments), sleep and stress tests, as well as data from wearables and general lifestyle assessment. ‍ This is how we work with the health data and decide which results to show Macromo’s team of biologists and geneticists developed a Macromo Scoring method to decide which results to display to Macromo users. When we work with the risks of known diseases we run them through a thorough assessment, based on four distinct factors: preventability, detectability, treatability, and manageability. Each factor is assigned a relative score from 0 to 10. For example, on the scale of preventability, we estimate whether a ceratin disease can be prevented at all. As a result, we have diseases ranging from 0 (least preventable, like Huntington’s disease, for example) to 10 (as in most preventable, like lung cancer). The same applies for other categories, with some diseases scoring higher in one category and lower in the other. For example, when we look at detectability (how easy or difficult it is for doctors to detect the disease once it starts developing) some diseases, like hypertension, are quite easily detectable; thus, we assign them 10 points. Others, like Alzheimer’s disease which scores 0, are much more difficult to detect. Easily treatable diseases can score as high as 10 like hypothyroidism, or as low as 0, like, for example, ALS. Finally, we measure how easily the dieases can be managed, assigning from 10 points to the most manageable diseases (i.e. Type 2 Diabetes) to 0 points to the least manageable ones (like Parkinson’s disease). Categorizing each disease in this way, we can then come up with the Macromo Scoring, which combines all factors and determines which diseases we can further work with and present in our app. ‍ ‍ We then filter the diseases based on these scores and provide information about the ones that can be prevented or treated - because we strongly believe in people’s right to know about them in advance, so they can take action. ‍ Why we won’t show the diseases with low Macromo Scoring First and foremost, the majority of non-preventable diseases are already closely monitored and well-captured by the existing healthcare system. We believe they should be communicated only by professional doctors or geneticists, who would be able to further advise the patients on their options. ‍ Secondly, our goal is to empower people, not scare them. This is why we work only with preventable diseases, offering our customers further guidance on how they can improve their lifestyle and habits to prevent certain conditions from developing in the future. For the same reason, we always encourage people to not stop at the DNA test but keep actively monitoring their health and take proactive steps toward a healthier and happier life. One of the easiest ways to take action is by following recommendations tailored and delivered to you in our Macromo mobile app. ‍ We work towards creating better healthcare for all At the same time, we work hard to make modern medicine more precise and holistic in its approach to healthcare. We collaborate with health clinics that have already incorporated Macromo into their prevention plans, and we hope to bring this innovation to regular hospitals in the future. While we want to empower our mobile app users to take control of their health, we also want to help doctors make more informed decisions, thus reducing the instances of unjustified drug prescriptions or unnecessary tests. ‍ Our approach to testing is transparent and responsible, being the only solution currently. We store all your data securely in the EU, and while it is not linked to your identity, you have full ownership of it: you can download it anytime to consult with your doctor or request it to be deleted. ‍ The information you get from our tests should not be a source of fear, but rather a tool of growth and empowerment. There’s no reason to be scared of test results, on the contrary: taking back control over your health eliminates the primal fear of not knowing what the future holds. Macromo shows only your health risk factors which can be mitigated by changing your lifestyle and habits to prevent them or catch them early before they develop into serious problems. Knowing your predispositions and regularly monitoring your health allows you to stop living in fear and take ownership of your health. Explore a wide range of our tests to choose the one that’s right for you and embark on the path to a healthier, happier you! ‍

### How To Start Exercising And Stick to It? 8 Tips

- URL: https://macromo.com/blog/how-to-start-exercising-and-stick-to-it-8-tips
- Published: 2023-11-18
- Tags: Performance

Summary "I don't have time.", "I'm tired.", "I don't enjoy it.", "I'm too old for it." We always find reasons not to exercise. How can we start exercising and also continue? We'll help you to figure it out. ‍ "I don't have time.", "I'm tired.", "I'm not enjoying it.", "I'm too old for it." We can always find reasons not to exercise. How can we change that, start exercising and also continue? Motivating yourself to exercise can take more work than it seems. With the following eight tips, we'll help you figure out how to incorporate physical activity into your life for the long term. ‍ 1. Relax. Accept Yourself. There is nothing wrong with not exercising or starting and not adhering to it. Don't judge yourself if you don't feel like exercising or cannot continue once you've already started. Human beings have other needs, and our psychology is much more complex. It doesn't just work like people often think - I know exercise is good for me, so I will do it. And if I don't force myself to exercise, I should feel bad and ashamed of myself - because I'm not doing what's right. As Michelle Segar, director of the Center for Sport, Health, and Activity Research at the University of Michigan, says, "Society promotes exercise and fitness by hooking us with short-term motivations - guilt and shame." [1] ‍ And now imagine another situation - suppose you wish to start exercising to be healthy. Even this goal may one day become somewhat distant and will not be enough for you to actually continue. Again, you'll do it because you believe it's good for you - but it's also good to involve rest and relaxation in your free time, isn't it? Try changing your approach to exercise to a positive one. First, accept the possibility that it's okay not to exercise. After all, there are many other ways to stay healthy, and life is about so much more than that. Don't be so hard on yourself, and look for a way to enjoy exercise and have a positive attitude towards yourself. ‍ Studies show that people motivated by external reasons, such as "I've been told that exercise is good, and that's why I have to do it ", don't stick with exercise long term. But those whose motivation is internal - they exercise because they love it and enjoy it - will have a way easier time starting and also continuing. [2] ‍ 2. How to motivate yourself? Find an activity you love. Easier said than done - but worth it. Seek out a physical activity that you will enjoy wholeheartedly and which fulfils you. Try multiple activities to not get tired and annoyed and actually enjoy it. The variety of activities can help you get started and keep going. ‍ Try to involve your friends and loved ones in the activities. You will be more motivated to try different sports, and your exercise will become a fun time you get to spend together. Finding your true passion may take some time, but don't give up. If you really fall in love with the activity, not only will you exercise regularly, but your life will be much more varied and rich. ‍ Try different sports as you search for what's "right" for you. Common types of exercise include: Aerobic exercise - continuous movement, e.g. swimming, running, dancing, cycling, Balance or stability practice - to strengthen muscles and improve body coordination, e.g. Pilates, tai chi and core strengthening exercises, Flexibility - exercises that help to regenerate muscles, maintain range of motion and prevent injury, e.g. yoga or stretching, Callisthenics (weight training) - exercises at a moderate aerobic pace that don't use any equipment, such as lunges, sit-ups, push-ups and push-ups, Strength training - increases our muscle strength, a great way to bulk up, for example, resistance exercise, plyometrics (training to increase explosive power), weight lifting and sprinting, High-Intensity Interval Training (HIIT) is - short series of high and low-intensity exercises with breaks [3]. ‍ You can do the above activities individually or combine them. ‍ Lastly, remember to consider exercise as something other than exercise per se. Remember that physical movement also involves walks at any pace and in different surroundings, from a walk in nature with your loved ones to a regular busy day in the city. Until recently, it's been thought that the recommended number of steps each day for a healthy individual is 10,000. But last year, Dr Amanda E. Paluch and her team found in a study involving more than 2,000 individuals that as few as 7,000 steps a day reduces the likelihood of early death by 50 to 70 per cent. [4] You can also install a mobile app that automatically measures your step count. ‍ 3. Get to know your body better. This point is closely related to the points already mentioned. Our bodies have certain predispositions. Hereditary predispositions for different sports are encoded in our genes. So it might be possible that you tried to start exercising before and did a sport that was not really "your thing," which is why you stopped. As you try new activities, you'll learn which ones "fit" and make you feel better and which ones don't really suit you. ‍ Both genetic and environmental factors influence our sporting performance. Thus, an individual's sporting ability depends on the combination of their genetic predispositions and the surrounding environment, such as the support of family and friends, background and more. Genetic factors make up to 50% of the difference; environmental factors probably determine the other 50%, as suggested by studies examining similarities and differences in athletic performance within families, including between twins.[6] Our athletic potential depends on our genotype, while how close we reach our potential depends on environmental factors. [7] Environmental factors include an individual's lifestyle, diet, training method, the amount of support one receives from family and coaches, financial ability and other circumstances. [6] ‍ If you wish to know the genes determining your body better, consider genetic testing, which can help you reveal your genetic predisposition for a different types of activities. Our Macromo mobile app can even show you which particular sports fit you best. The DNA test will also disclose your predisposition for other factors such as diet, sleep or susceptibility to disease. The genetic test can benefit those who wish to optimise their lifestyle to suit their health. ‍ 4. Write down all the ways that exercise benefits you As impossible as it may seem, motivational boards and posters really work, because every time you look at them, it lifts your spirit, increases motivation and improves concentration. Try listing all the benefits of regular exercise and posting them somewhere. It will serve you well when you feel less motivated. ‍ Regular exercise has been shown to improve human health significantly. Here are a few ways how exercise can benefit you: ‍ It helps us maintain or achieve a healthy level of our body weight and muscle mass. [8,9,10] It reduces the risk of chronic diseases. [11] It improves mood and mental health. [12,13] It improves our sleep and also our sex life. [13,16,17] It helps us maintain good energy levels. [14] It reduces the risk of cancer. [18] It prevents many other diseases, including diseases of the circulatory system, such as stroke or heart attack. [19] It positively affects brain health, improving memory and cognitive function. [20,21,22] It reduces the risk of excessive weight gain, gestational diabetes and postpartum depression in pregnant women. [15] It reduces the level of inflammation in the body and builds strong immunity. [23,24] It improves the quality of life and slows ageing. [15,25] ‍ 5. Create an exercise plan and write down your achievements. Whether you choose to exercise at home, outdoors, or with friends, try to create a workout plan full of action. Remember to maintain the variability of the activities not to get bored. Exercise should make you feel positive, not bad, so if you are too tired one day and feel like you need a rest, give yourself one. In general, however, try to think of your scheduled time as a challenge to live a better and more varied life. ‍ How to create an exercise plan? For each day, write down what physical activity you want to do, when you want to do it and for how long. Be realistic, start gently and experiment. Nourish your body and give yourself rest for sufficient recovery. If you start exercising at home first and need to figure out exactly how to do it, you can use a wide spectre of mobile apps, which will design an exercise plan according to your needs and also show you exercises that are easy to do. You can also search for inspiration on YouTube or the internet; the possibilities are endless. ‍ For better motivation, write down your feelings after each exercise. Just write down briefly how you feel at that moment. It will help you in moments when you need encouragement. You can buy a notebook and turn it into your sports diary. First, design your exercise plan, and after each exercise, write underneath it how it made you feel and what you have achieved. You can also use tracking apps that measure your performance and back up your motivation with numbers and evidence of your activity. ‍ 6. Become part of a community. Turn your sporting activity into a fun activity - with your friends, loved ones or in a community. When you're not alone in it, you're more motivated to engage in the action and not only that - you cultivate friendships. At that point, it's no longer just about "working on yourself" or engaging in an activity you enjoy alone. You find a partner and a common topic to discuss and motivate each other. ‍ If you're not the social type and like to work out alone, you can take advantage of online communities or communities associated with certain mobile apps. One such app is Strava, for example, where the community supports each other and competes with each other. There are also active sports communities on Facebook and other social networks that share the latest trends and news. They motivate each other in exercise, regular exercise, running and other activities. Just search; we believe you will find the right fit! ‍ 7. Make a habit out of exercising. The hardest thing is to start and continue the exercise for at least a month. If you can do that, it will become easier and easier to continue exercising. Training will become part of your routine and a natural part of your life. In the beginning, however, you will need to keep your motivation high. As we've already mentioned earlier, if exercise becomes another item on your to-do list, you will probably stop. So turn it into a habit that will serve to relax and entertain you. For the first month, surround yourself with motivation, get your friends involved, and make it your challenge to prove yourself you're worth it. Always make time in your calendar for exercise, prepare music that motivates you, an audiobook that entertains you, get your sports clothes and other things you need for your workout ready early - and put them in a visible place. All of these small steps will help you begin forming a habit that you are comfortable with. Exercise will then become a natural thing for you. ‍ 8. Turn exercise into your priority. Our mind works on the level of meanings. Use the power of your mind and ask yourself what the exercise means to you and what it represents. For example, it can prove that you are taking care of yourself and your health. Or it may mean allowing yourself time to do what you genuinely find fulfilling and enjoyable. Put yourself first. If you do that, at that point, exercise is no longer first - you are first. For many of us, this is the stumbling block. We put our responsibilities, work, school, family and others first and often forget about ourselves. So try to make exercise not only about the physical aspect of it - but also about the mental aspect where you shape your priorities around you and put yourself first. After all, if you find an activity, you enjoy, making it your priority won't be that hard. But making yourself a priority can be a tricky thing. Think about it: what would be wrong with being first? If you're not in the first place, some part of you believes that it's because there are terrible consequences that would come with it and therefore doesn't do it. Change those beliefs in your mind and start prioritizing your health and happiness. Find an activity you enjoy and practice it - nothing is wrong with that. ‍ One last TIP for better motivation: reward yourself! If you enjoy the activity, you will be rewarded just by doing it. But you can also boost your psyche with personal rewards. When you stick to your workout plan's exercise routine, reward yourself. Treat yourself to something good - whether in the form of a tasty meal or something you've been meaning to buy for a long tim. Be proud of yourself. Praise yourself; you did it! ‍ Recommendations Change your approach to exercise. You will soon stop if you make it one of your other responsibilities. Try to make it fun. Put in the work and find an activity that you genuinely enjoy. If you fall in love with it, it will be much easier to keep going and incorporate it into your routine. Open your mind, experiment. Try all sorts of activities. You may like something you wouldn't have guessed in the first place. Create a simple exercise plan and try to follow it. Remember it to be both varied and flexible. Create a motivational poster where you list all the benefits of exercise. Keep it visible at all times. Make exercise an activity with friends or another community. Remember to be proud of yourself and reward yourself for a well-done job! ‍

### Food Intolerance: What Causes It?

- URL: https://macromo.com/blog/food-intolerance-what-causes-it
- Published: 2023-11-18
- Tags: Nutrition

Summary Food intolerance is a reduced ability of the body to digest certain types of food or food components. While less dangerous than food allergy, it lowers the quality of life of many people around the world. Find out about its causes and management. ‍ What Is Food Intolerance? Food intolerance is a problem with digestion of certain foods, usually accompanied by an unpleasant physical reaction. [1] This may include abdominal pain, rash, vomiting, bloating, or diarrhea. The onset of such symptoms is usually within hours after eating the food, but could be up to days. ‍ Studies show that approximately 3.6% of people have adverse reactions to food in their medical records. [2] This includes both food allergy and food intolerance, two commonly confused conditions. Here’s how to discern them: ‍ Not mediated by immune system Food intolerance, unlike food allergy, is not mediated by a hypersensitive reaction of the immune system. [3] Usually, the culprit is an insufficient enzyme that cannot effectively degrade a specific food molecule. ‍ Longer onset of symptoms With food intolerance, the symptoms occur gradually (in hours), while food allergy symptoms present almost immediately. This is also why the diagnosis of food intolerance is often so elusive - when symptoms occur hours (or days!) after eating, it is hard to link them with a specific food. ‍ Not a life threat Food intolerance is not life-threatening - as opposed to food allergy, which may result in anaphylaxis. The anaphylactic reaction is a medical emergency with rapid onset of symptoms such as rash, serious shortness of breath, vomiting and low blood pressure. In people with food allergy, this reaction can be triggered by trace amounts of food, while in food intolerance, this is virtually never the case. [4] ‍ Diagnosis The most common way to diagnose food intolerance is by elimination diet. First, you create a food diary, noting what food you ate at what time. Then, you link the symptoms with a particular food. The suspect food is excluded from the diet for 2-6 weeks [1] to see whether symptoms disappear or not. If they do, the food is reintroduced little by little. Often, people find that there is a certain amount of the food they can tolerate without any symptoms. ‍ As for laboratory testing, measuring antibody levels is the standard for differential diagnostics of some conditions. To name a few, anti-gliadin antibodies are measured when suspecting celiac disease, and anti-lactalbumin antibodies are tested for in non-IgE mediated cow-milk allergy (both in IgG and IgA class). [3] ‍ Another option is FOX (Food Xplorer), a testing kit for IgG antibodies against 286 food antigens. The results, however, are not diagnostic in themselves and must be carefully interpreted by your doctor. This is because increased levels of IgG antibodies may represent normal immunological response to food antigens. [5] In fact, increased IgG4 denote tolerance rather than hypersensitivity. [4] ‍ The 8 Most Common Food Intolerances 1. Dairy People whose symptoms occur after eating dairy products are very often lactose intolerant. In fact, the current estimates [6] suggest that 68% of people globally have some form of this condition. ‍ Lactose is a sugar contained in milk. It is digested by the enzyme lactase in the gut, which enables its absorption into the blood. Lactose intolerant people produce insufficient amounts of this enzyme. Undigested lactose then draws a lot of water into the gut, causing diarrhea. As lactose passes further into the colon, it is fermented by the microbiome in a process producing gas. This is why people also experience bloating and flatulence. [4] All of these lactose intolerance symptoms are commonly accompanied by nausea. ‍ As of now, there is no cure for lactose intolerance. However, symptoms can be controlled by a lactose-free diet. Patients are advised to avoid yogurt, milk, ice creams or soft cheeses. ‍ 2. Gluten Gluten is an umbrella term for some proteins contained in wheat, barley and rye. [4] In some people, eating gluten-rich foods induces unpleasant symptoms, such as bloating, diarrhea or abdominal pain. These are, however, not always attributable to gluten intolerance itself. This is because there are three different gluten-related health conditions: gluten intolerance, wheat allergy and celiac disease. Since their symptoms and associated health risks differ, it is useful to be able to distinguish them. ‍ Celiac disease Celiac disease is an autoimmune condition. This means that one’s own immune system attacks the body's own cells. In untreated cases, celiac disease can cause serious damage to the intestinal mucous membrane. ‍ This condition is based on the immune system’s hypersensitive reaction to gliadin, a protein found in gluten. [7] In other words, when gluten enters the gut, inflammation occurs. In the short term, this presents as bloating, diarrhea and nausea. In the long term, however, severe damage to the intestinal cells occurs. That’s why it is so important for these patients to avoid eating gluten altogether. ‍ At the level of genetics, there are two alleles that predispose for celiac disease: HLA-DQ2, HLA-DQ8. [4] Both of these are looked for when diagnosing celiac disease. ‍ Another important diagnostic test for celiac disease is the measuring of various antibody levels. Specifically, these include anti-TG (transglutaminase), anti-DGP (gliadin fragments), as well as anti-EMA (endomysium) in classes IgG and IgA. [7] ‍ Wheat allergy Wheat allergy is also mediated by the immune system. In this case, however, antibodies (IgE class) are produced against some of the proteins in wheat, but not necessarily gluten. [4] ‍ Wheat allergy is characterized by a rapid onset of nausea, hives or rash after eating food containing wheat. Swelling and itching of the mouth and throat are other very common symptoms. In severe cases, wheat allergy can be life-threatening in the form of an anaphylactic reaction (with symptoms such as breathing difficulties or fainting). This requires immediate medical attention. ‍ Wheat allergy can be diagnosed just like any other food allergy, by skin-prick tests and elimination diets. ‍ Gluten intolerance There are also people who experience unpleasant symptoms, but show no signs of celiac disease or wheat allergy in their laboratory and clinical tests. These are often, by exclusion, diagnosed with gluten intolerance (a.k.a. non-celiac gluten sensitivity). [8] ‍ Gluten sensitivity symptoms include: [9] bloating diarrhea abdominal pain rash headaches and fatigue depression ‍ Management The management of gluten intolerance, wheat allergy, as well as celiac disease is a gluten-free diet. [1] Patients need to avoid gluten-containing food, such as bread, pasta, beer, cereals or soy sauce. ‍ 3. Caffeine ‍ Caffeine is a molecule found in coffee, tea, cola, and energy drinks. It increases alertness and attention, while decreasing drowsiness. For this reason, it is referred to as a stimulant. ‍ Caffeine acts by blocking adenosine receptors, which are found in the central nervous system, heart, or the colon. In our brains, adenosine is a sleep-inducing molecule. That’s why caffeine decreases drowsiness by blocking its effects. [10] Adenosine also lowers heart frequency. [11] Drinking caffeine-rich beverages, therefore, has the inverse effect of increasing the heart frequency. Interestingly, adenosine also regulates the motor activity of the colon. [12] This may also explain why many people report that even just a sip of coffee makes them want to go to the toilet immediately. ‍ In sensitive people, all of these effects may be amplified to the point when they become very unpleasant. Alertness turns to anxiety or insomnia, increased heart frequency becomes dangerously rapid heartbeat, and the urge to defecate reaches the level of diarrhea. Many also complain of heartburn. [12] ‍ The basis of caffeine hypersensitivity is genetic, to an extent (a variation in adenosine receptors). [10] Another important factor is the variation in the enzymes that metabolize caffeine. ‍ People with caffeine hypersensitivity should avoid drinking caffeine-rich beverages such as coffee, tea, cola, or energy drinks. ‍ 4. Salicylates Salicylates are naturally occurring chemicals in plants, which serve as protection against insects and pathogens. [13] These molecules can be found in almost every food, as well as some medications and perfumes. Salicylates generally have anti-inflammatory properties. Take aspirin, for instance - it is nothing else than acetyl-salicylic acid. ‍ In people with salicylate intolerance, unpleasant reactions occur in place of anti-inflammatory effects. The symptoms are often respiratory in nature [13], and include: stuffy nose asthma nasal polyps intestinal inflammation hives ‍ Salicylate elimination diets tend to be very restrictive, as salicylates occur in a vast array of foods. That said, avoiding “salicylate-bombs” such as spices, oranges and berries may have some positive effect. [13] Salicylate containing medications and those acting on COX-1 enzyme (e.g. aspirin and ibuprofen) should also be avoided. [13] In patients with severe symptoms, topical or systemic corticosteroid therapy is used. ‍ 5. Histamine Histamine is a molecule involved in immune reactions, neurotransmission and regulation of digestive functions. It is one of the mediators responsible for itching and swelling. The role of histamine is to make capillaries more permeable for white blood cells to enter into the infection site. [4] ‍ Histamine is present to various degrees in foods we eat on a daily basis. There is a natural balance between its degradation, intake and production. In our bodies, the degradation is enabled by the enzyme diamine oxidase (DAO). [14] It is precisely this enzyme that is dysfunctional in people with histamine intolerance. ‍ When histamine cannot be degraded properly, it accumulates in the body. Since it is a regulatory molecule, its buildup causes a variety of symptoms: [14] hives, itching headache, dizziness difficulty breathing bloating, diarrhea or nausea ‍ People with histamine intolerance are advised to adhere to a low histamine diet. This consist mainly of avoiding high histamine foods, such as: fish (esp. canned) meat (esp. cured) matured cheeses beer, wine & other fermented beverages beans, soy, mushrooms, tomatoes citrus fruits, raisins, strawberries chocolate ‍ 6. FODMAPs The abbreviation FODMAPs stands for fermentable oligo-, di-, mono-saccharides and polyols. [15] It is a group of short-chain sugars found in various foods. In sensitive people, FODMAPs can be responsible for intestinal distress. ‍ FODMAPs are not absorbed in the small intestine to any significant degree, and so they travel to the large intestine. [15] There, they are fermented by gut bacteria. In sensitive people, this process produces excess gas, and draws water into the gut. ‍ The symptoms include: [15] cramps diarrhea constipation bloating and flatulence ‍ FODMAP intolerance is prevalent especially in people with irritable bowel syndrome (IBS). Emerging data suggests that a low FODMAP diet brings symptom relief in these patients. [16] With low FODMAP diet, people must avoid: [16] wheat, barley, rye beans, beetroot, lentils apples, avocados, peaches ‍ 7. Sulfites Sulfites are chemicals used as preservatives in foods and medications. While most tolerate them well, sulfites can cause adverse reactions in sensitive individuals. Sulfite sensitivity is most prevalent in asthmatics. [17] The most common symptoms are: [17] hives abdominal pain and diarrhea hypotension coughing and wheezing severe asthmatic reaction ‍ When a food or medication contains sulfite additives, it must be declared so on the packaging. Usually, products like wine, dried fruit, chips, pickled goods are relatively high in sulfite content. [17] ‍ 8. Fructose Fructose is a simple carbohydrate (sugar) found in fruit, vegetables and sweeteners. High fructose foods include apples, grapes, peas, zucchini, honey, and syrups. Another significant source of fructose are soft beverages containing high amounts of fructose corn syrup. This, incidentally, is one of the reasons why the consumption of fructose is on a steady rise. [18] ‍ Absorption of fructose in the small intestine is not dependent on any digestive enzymes. Rather, it relies on GLUT transporters. [18] These have a different capacity in different people, so once the capacity is overwhelmed by high intake of fructose, symptoms of malabsorption occur. Then, fructose travels to the colon, where it is fermented by gut bacteria, producing gas and drawing water to the colon. The symptoms of fructose intolerance are: [18] bloating and gas diarrhea abdominal pain nausea and vomiting ‍ Fructose intolerance can be inborn, or acquired by intestinal damage, diabetes, celiac disease or Crohn disease. [18] Avoiding high fructose foods and beverages is necessary to control the symptoms. ‍ Note: fructose intolerance (a.k.a. fructose malabsorption) is not to be confused with hereditary fructose intolerance: a much more serious condition characterized by a deficiency in a liver enzyme. ‍ Other Common Food Intolerances ‍ Egg intolerance In sensitive people, egg whites can cause abdominal discomfort or diarrhea. [19] This is different from egg allergy, which can be life-threatening. ‍ Food colorings Some food colorings (e.g. Red 40) can cause mild adverse reactions, mostly of the skin. [20] ‍ Other There are many other molecules that have been linked with intolerance, such as aspartame or MSG. However, the research on their adverse effects is largely inconclusive, and they are considered safe by the FDA. [21] While some studies do show that these substances can cause some symptoms, it is usually at dosages that far exceed those normally consumed. [21] ‍ The takeaway Food intolerances are, unlike food allergies, not life-threatening and not mediated by the immune system. ‍ If you are experiencing adverse reactions to food, intolerance can be established by elimination diets and laboratory tests. ‍ While more unpleasant than dangerous, diagnosing and managing your food intolerance can significantly improve your life quality. ‍

### Health, DNA & Longevity: is it all coded in our genes?

- URL: https://macromo.com/blog/health-dna-longevity-is-it-all-coded-in-our-genes
- Published: 2023-11-18
- Tags: Health

Supercentenarians are making headlines, and people are trying to adjust their lives in an attempt to live longer and healthier - but what really determines one’s life span? Is changing your lifestyle sufficient to increase longevity or is it engraved in your DNA? The short answer is both, your life choices and genetic background, are the defining causes of your life expectancy. But let’s dive deeper into each category. The genetics of ageing ‍ For a very long time, people have believed that ageing was genetically programmed and thus the process was seen as a natural continuation of a life cycle. This idea has long been abandoned, and a conventional (and acceptable) view of ageing today is that of the process in which a living organism wears out due to the deterioration of the repair mechanisms. While this is partly true, the ability of the human body to survive in the most extreme situations suggests that our organisms are way stronger than we think. If that’s the case, longevity should be the norm thanks to a family of genes responsible for activating the repairing mechanisms in stressful environments [1]. Well, things might be more complicated than that, but genes definitely play a pivotal part in determining one’s life span. ‍ The studies by Tom Johnson, a pioneer researcher in the field of genetics of ageing, have been among the first to demonstrate the correlation between ageing and genetics. His first studies were concentrated on roundworms, where he separated long-living individuals from short-living individuals. The analysis of hybrids obtained from different strains of roundworms (C. Elegans) allowed him to estimate that the heritability of their life span was between 20 and 50% [2]. There have been done numerous studies and advances in the field since then, which allowed a broader understanding of how these genes work in humans. Today it is estimated that around 25% of human longevity factors are determined by genetics. Not by chance, it’s said that a longer life span runs in families, with children and siblings of long-living individuals also expected to live longer. The variations of several genes are believed to be responsible for how long a person might live, with some variations commonly found in the APOE, FOXO3 and CETP genes. What’s interesting is that these variations are not necessarily present in all long-living individuals. This fact suggests even more variations in multiple genes, some of which are still unidentified, could be associated with long life [3]. So while delayed ageing and a longer life span might be partly dictated by our DNA, our organisms are much more complex than that - and one should take into account genetic inclinations to certain illnesses, other gene variations and potential mutations, lifestyle and the environmental factors. DNA tests and genome sequencing are a great way to find out your predisposition to living longer as well as the potential diseases you may develop, so you can take timely action to prevent them. However, it’s important to remember that an increased life span does not always equal a healthier life. Life expectancy at birth has been progressively increasing over the past century in the Western world, thanks to the advances in medical assistance, reduction of infectious diseases, improvement of the environment (free and unlimited access to clean, safe water and food), better housing and living conditions - you name it. Infant and child mortality rates are lower than they have ever been, but fighting the diseases common for older people, like cancer or Type 2 diabetes, as well as developing patient-sustaining treatments, have contributed greatly to the increased life span today. This leads us to reconsider the question of longevity and talk about ageing in terms of successful ageing. ‍ Human longevity and lifestyle ‍ Long-living individuals might not necessarily have the same gene variations, but most of them share similar habits and lifestyles: many of them are non-smokers, have a rather healthy weight, and are (and have mostly been) coping well with stress. You read it right - stress is known as one of the most influential factors in premature ageing. Chronic stress increases the risk of depression, anxiety disorders, heart diseases and high blood pressure - all of which contribute to reducing the average life span by about 2 years in both men and women [4]. Smoking might seem like an obvious obstacle on one’s way towards a longer, healthier life, but this is a persistent habit that for many is hard to quit - and yet, quitting smoking before the age of 40 has been found to reduce the risk of dying from any smoking-related disease by 90% [5]. The same goes for exercising, cutting down on alcohol and getting enough sleep - there’s no need to go to any extremes, but following the general rules of a healthy lifestyle might actually bring you the very tangible benefits in form of being healthy and autonomous long into your elderly years. Another important correlation between lifestyle and longevity is closely linked to one’s diet. Dietary restriction can trigger a molecular-genetic response which postpones ageing and age-related phenotypes. Not by chance, some geographic areas characterised by exceptional longevity (such as Sardinia and Calabria regions in Italy) are renowned for their ipoproteic diets, like the famous Mediterranean diet [6]. This traditional diet stimulates the molecular mechanisms which can increase the life span. Mediterranean diet is not the only healthy one (although it has long been considered an absolute winner among lifestyle diets [7]); other healthy choices might include a flexitarian or DASH diet. As a general rule of thumb, a healthy diet should focus on the intake of fruits, vegetables and whole grains. The Mediterranean diet also favours legumes and olive oil, as well as fish and poultry as sources of lean protein. Red meat is usually reduced due to its correlation to negative effects on your body, such as an increased risk of developing type 2 diabetes, coronary heart disease and even certain types of cancer - but it doesn’t mean these diets should be plain. In fact, the traditional Mediterranean diet even features moderate consumption of red wine (when there are no medical contraindications). This kind of diet might not only postpone ageing, but also reduce the cardiovascular diseases risk [8], lower body mass index [9], and even reduce the brain’s age by five years [10]. Choosing the diet that’s right for your body is an important step towards longer life, and taking informed decisions about how you nurture your body should always be a priority. ‍ One more very important factor that is closely associated with how our lifestyle impacts our quality of life and ageing is oxidative stress. We should take a step back to consider what ageing actually is: a process characterised by the progressive loss of tissue and organ function. Now, our body is a complex mechanism, and it produces chemically-reactive molecules containing oxygen and nitrogen. Reactive oxygen and nitrogen species (collectively known as RONS or free radicals) are produced by several processes in our body and may have some negative effect on its overall functioning - unless those are neutralised by antioxidant defences. Oxidative stress occurs when there’s an imbalance between RONS production and the antioxidant defences to counterbalance it. The oxidative stress theory of ageing is based on the hypothesis that ageing (and thus the loss of certain functions) is induced by the accumulation of the damage caused by RONS. While this is only a hypothesis, there’s also clear evidence that oxidative stress is involved in the development of several age-related conditions, such as cancer, cardiovascular and neurodegenerative diseases [11]. Moreover, the general idea of how our lifestyle influences ageing is easily observable through an example of this process - it demonstrates clearly what’s going on in our bodies at all stages of life. Oxidative stress occurs naturally, although there are several factors contributing to free radical production, such as diet, habits and environmental conditions (like pollution and radiation). Since this is a natural process, we can’t really fight it, but we can ensure we have enough antioxidants to balance it out by following a healthy lifestyle [12]. ‍ Now that we’ve established that your lifestyle is as crucial as your genes, let’s not forget that scientists are working non-stop trying to unlock the secrets of longevity genes and other factors that will allow our society to go from treating age-related illnesses to preventing them in the first place. And while we’re not quite there yet, you can already take action to ensure a longer and healthier life. Staying informed about how your lifestyle affects your overall health and being aware of your genetic predisposition to certain diseases is the first step to gaining control over your own life and postponing ageing. ‍

### Low-Calorie Diet and Fasting: the Key to Longevity?

- URL: https://macromo.com/blog/low-calorie-diet-and-fasting-the-key-to-longevity
- Published: 2023-11-18
- Tags: Nutrition

If you knew you could live longer if you ate fewer calories every day, would you eat less? New research on mice has shown scientists that a low-calorie diet combined with fasting leads to a 35% increase in life expectancy. Theoretically speaking, if you lived to be 70 years old without this diet, the low-calorie diet would add 24.5 years to your life, but it should be noted that these results are probably not directly applicable from mice to humans and more research and similar studies are needed. [1] Research at the Howard Hughes Medical Institute (HHMI) led by Joseph Takahashi and colleagues has shown that calorie restriction extends life by 10%. The big finding, however, was that the key to longevity is not just cutting calories, but also eating at the right time. Mice that were fed only at the times when they were most active (nighttime for mice) lived 35% longer. The research results support diet plans that are based on eating only at certain times of the day, Takahashi says. [2] Does the amount of calories affect the human lifespan? Several scientific studies have already shown that calorie restriction impacts life expectancy. However, it should be noted that all studies to date have examined life extension in flies, worms, and mice. But how much can calorie restriction extend human life? For this reason, scientists have chosen to work with primates such as rhesus monkeys, which age similarly to humans (and can also develop cancer, diabetes, and some features of Alzheimer's disease). [3] They found that monkeys who ate a food-restricted diet lived 30% longer than those who ate a diet proportional to their body proportions and sex. Interestingly, the food restriction benefited the older but not the young monkeys. It also depended on their sex and what they ate. [4] A 2018 scientific study [5] called CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy) lasted two years and examined the aging of humans. It focused on studying the parameters that cause aging. It showed that reducing calorie intake by 15% over two years can slow aging and protect against diseases such as cancer, diabetes, and Alzheimer's disease. Diets help slow the metabolic rate and reduce the number of free radicals associated with chronic diseases. The more we eat, the more waste products are created during digestion, and our bodies must deal with them. If we eat less, our bodies don't have to deal with the large amount of free radicals that cause aging. [6] Another scientific study in 2017 [7] showed that calorie restriction can reduce certain risk factors for disease. A team led by gerontologist Walter Long, PhD, director of the University of Southern California's Longevity Institute, examined the effects of a "fasting-mimicking diet" on the risk of developing major diseases. The diet contained precise ratios of protein, fat, and carbohydrates. Individuals experienced a decrease in blood pressure, blood glucose and parameters associated with inflammation compared to people who ate a regular diet. ‍ How to live longer without a low-calorie diet? If you don't feel like limiting the number of calories in your diet, you might consider fasting. Fasting is a practice that has been used for centuries as a cleansing treatment around the world in many cultures. In conjunction with a nutritious diet and healthy lifestyle, it can greatly benefit your health. It has a wide range of potential health benefits, from better blood sugar control to positive effects on the heart and brain. [8] It also prevents cancer [9,10] and weight loss is its natural consequence. Scientific studies in mice and other animals show that intermittent fasting increases longevity. [11] Rats that fasted every other day lived 83 percent longer than rats that could eat whenever and as much as they wanted. [12] Fasting activates many geroprotective ("anti-aging") mechanisms, such as the process by which cells digest more of the waste material that otherwise accumulates. [13,14] As mentioned above, this waste in the form of free radicals causes aging. Fasting also activates protective genes, such as those that reduce inflammation. [15] Clearly, whatever step you decide to take toward your longevity, fasting is definitely worth considering. There are many different types of fasting, you just have to choose which one appeals to you and which one is right for you. ‍ Everything in moderation - healthy, balanced diet always wins Both low-calorie diets and fasting can have their risks if you embark on them without thinking or if you overdo them. Potential side effects of long-term calorie restriction include bone loss, increased sensitivity to cold, decreased sex drive, or risk of eating disorders. [16] Fasting has its pitfalls, too. Although most fasts are safe, you may run into too much muscle breakdown, risk of vitamin, mineral, and other micronutrient deficiencies, too much weight loss, too much stress, and more. [17] If you want to take care of your health preventively, the main principle should be a healthy, varied, balanced diet. Your body needs to be sufficiently nourished and have enough energy. If your intention is to optimize your diet also to slow down the ageing process, it is generally advisable to focus on a plant-based diet rich in fiber and nuts, to follow a regular drinking regime and to avoid overeating, processed foods and excessive consumption of coffee or red wine (or alcohol in general). [18] Although these recommendations are based on scientific studies, the recommendations for each individual may vary. Each person is different, has different genetic predispositions, and their body functions a little differently. Recommendations may therefore vary. Your nutritionist or our genetic test can assist you in tailoring them to you. ‍ Conclusion According to scientific findings, low-calorie diets and fasting have a positive effect on our health and longevity. If you are considering trying them out and incorporating them into your lifestyle, we recommend that you approach these practices with moderation and wisdom and always nourish your body as best as possible. For more tips for healthy eating, healthy living and longevity, follow the Macromo Insider! ‍

### What is DNA and what is its purpose?

- URL: https://macromo.com/blog/what-is-dna-and-what-is-its-purpose
- Published: 2023-11-18
- Tags: Health

DNA encodes hereditary information used in the development and functioning of all living organisms. The segments that carry this genetic information are called genes. DNA stands for deoxyribonucleic acid, an organic molecule composed of a chain of nucleotides. These nucleotides are adenine, thymine, cytosine, and guanine. They are often abbreviated as A, C, G, and T and written as a code, which then can be analyzed for changes that might, for example, carry a higher risk of disease development. ‍ Structure DNA molecules consist of 2 long strands made up of nucleotides bonded together. The nucleotides consist of a sugar and phosphate group and nitrogenous bases. The sugar in DNA is called deoxyribose, and together with the phosphate group, they make up the backbone of DNA - 2 long strands. [1] ‍ Each sugar has a nitrogenous base connected to it, and they are connected to the opposite nitrogenous base, making the typical 3D double helix structure of DNA. ‍ There are four bases: adenine (A), cytosine (C), guanine (G), and thymine (T). Guanine can only pair with cytosine and adenine to thymine. ‍ ‍ Furthermore, DNA double helix is wrapped around histones - and then folded and coiled more. Eventually, it will make up a chromosome. Humans have 46 chromosomes that are stored in the nucleus of our cells. There are 22 pairs of autosomal chromosomes and one pair of sex chromosomes that determine biological sex. Females have XX chromosomes and males XY. ‍ A small part of mitochondrial DNA is stored in mitochondria (special organelles in our cells). This part is inherited solely from the mother. ‍ The complete DNA set is called a genome - it contains roughly 3 billion bases, 20,000 genes, and 23 pairs of chromosomes. Genes are sequences that contain information on how to make proteins, and they make up only 1% of our genome; they are also called the coding regions. The non-coding regions, which comprise most of our genome, help the cells regulate protein synthesis. ‍ Inheritance Your DNA itself is a record of your ancestors. Half of your DNA comes from your mother, and the other comes from your father. It is contained in the oocytes and sperm cells. These cells combine their information in fertilization, leading to embryo formation. You get 22 autosomal chromosomes and one X chromosome from your mother. The father will also give 22 autosomal chromosomes and either an X or a Y chromosome. So the sex of the baby depends solely on what chromosome will be inherited from the father. [2] ‍ Function DNA contains all the necessary information for your growth, development, reproduction, and proper function. These instructions are encoded in the specific sequences of the nucleotides. Our DNA is responsible for forming different proteins in our body to control all the processes happening in the body. ‍ How do you get from DNA to a protein? The process of making a protein from a gene is called gene expression. First, DNA is changed to RNA (ribonucleic acid) in the process known as transcription. RNA is similar to DNA but has ribose sugar and is single-stranded. During this process, nucleotide bases are changed to the corresponding ones: ‍ Adenosine is transcribed to Uracil (nucleotide not present in DNA) Thiamine to Adenosine Cytosine to Guanine Guanine to Cytosine ‍ After that, RNA serves as a template for the production of proteins in the process called translation. Polypeptides are created by linking various amino acids based on the mRNA template. Amino acids are the basic building blocks of proteins. Three nucleotides each correspond to a specific amino acid. These triplets are called codons. For example: ‍ The base pairs T-G-G specify the amino acid tryptophan. Some triplets (TAA, TAG, and TGA) signal the end of the protein sequence, meaning no amino acids will be added. Some triplets serve as start signals (AUG). ‍ Although all the cells in our body contain the same set of DNA, they all have different structures and functions. That is caused by different expressions of various genes. We can say that the expression pattern is determined by information and factors from inside and outside the cell. ‍ Mutations and damage DNA in each cell is prone to damage, especially when exposed to environmental dangers like ultraviolet radiation from the Sun. Every day, tens of thousands of DNA damage happens. To counter this threat, life has evolved several systems to detect this damage, signal its presence and repair it. [3] ‍ There are various ways DNA damage can occur. For example, it can be due to errors in replication, the effect of free radicals, or exposure to radiation, including UV radiation from sun exposure. However, our cells have learned to deal with it, and there are at least five ways that they can repair broken DNA. In our cells, specialized proteins detect and fix most errors. If this process is impaired somehow, it leads to genetic mutations. In most cases, one mutation will not cause relevant gene expression changes, but there are some exceptions. For example, certain diseases, like cystic fibrosis or Huntington's, occur due to a mutation in a single gene. These mutations don't mean you can develop those diseases during your lifetime. Still, exposing yourself to a higher DNA damaging environment might increase your children's chances of developing many diseases. These diseases can be inherited in different patterns, such as autosomal dominant/recessive or X-linked (linked to a sex chromosome). [5] ‍ On the other hand, if mutations in certain regions of your DNA accumulate during your life, they can eventually lead to the development of cancer. However, not all mutations lead to the development of a disease or cancer. Some of them are harmless. For example, heterochromia is a genetic mutation that causes different eye colors. ‍ Aging There are several ways DNA has been linked to the aging process. Accumulation of mutation is one of them. Mostly these are mutations caused by the influence of free radicals. The repair processes in our bodies become less effective as we age. After the peak of our reproductive years, they start to decline. ‍ Another way in which DNA is connected to aging is by the shortening of telomeres. These are regions of repetitive DNA sequences at the ends of chromosomes. They protect our chromosomes from becoming frayed or tangled. However, telomeres become shorter each replication cycle (every time a cell divides). Eventually, they become so short that the cells can't divide anymore and die. Some lifestyle factors, like obesity, smoking, or psychological stress, can also contribute to their shortening, decreasing our lifespan. ‍ Gene editing Modern science has developed some ways in which we can change some parts of our DNA. Gene therapy holds promise for treating many diseases, such as cancer, cystic fibrosis, heart disease, diabetes, hemophilia, and AIDS. [6] There are some gene therapies available already. For example, the most expensive drug in the world, Onasemnogene abeparvovec, is used to cure spinal muscular atrophy in children. ‍

### Too tired? What is fatigue & how to treat it

- URL: https://macromo.com/blog/too-tired-what-is-fatigue-how-to-treat-it
- Published: 2023-11-18
- Tags: Performance

Summary We all go through ups and downs, and it’s normal to feel tired sometimes. Fatigue is a term used to describe an overall feeling of tiredness, lack of energy, and motivation. To improve fatigue, you need to get to the bottom of what’s causing it. It may be caused by some minor factors like insufficient sleep or coming down with a cold. However, it can also be a symptom of some medical conditions, some of which can be debilitating or even life-threatening. ‍ Lifestyle factors Our wellbeing largely depends on the surrounding circumstances. Our nutrition, sleep, and physical activity all contribute to our energy levels throughout the day. If you feel excessively tired, reevaluate your lifestyle and improve it by making simple changes. ‍ Sleep Improving your sleep hygiene can significantly impact the way you feel. Getting enough sleep is essential for overall health. Insufficient or low-quality sleep can lead to daytime sleepiness, problems concentrating, and even more severe conditions like heart diseases, diabetes, etc. [1] ‍ Nutrition and a balanced diet Many nutrients are critical for the proper functioning of our bodies. Deficiencies in the following nutrients have been linked to fatigue [2] Iron Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine) Vitamin B9 (folate) Vitamin B12 Vitamin D Vitamin C Magnesium ‍ Lack of them can lead to excessive fatigue and various medical conditions like anemia, depression, and neurological problems. ‍ Maintaining a balanced diet with proper proteins, carbohydrates, and fats ratios is essential. An imbalanced diet can be a cause of fatigue as well. [3] Try to get a balanced diet high in nutrient-dense foods. It will help you maintain your energy levels and get all the nutrients your body needs. Undereating or eating ultra-processed food may result in deficiencies of nutrients and calories, leading to exhaustion. For example, diets high in added sugar can negatively impact sleep and result in chronically high levels of glucose and insulin, which can make you feel fatigued. Following a diet rich in foods like fruits, veggies, legumes, and protein sources like fish and eggs can provide you with optimal nutrition. ‍ Caffeine Consuming caffeine can give you an energy boost, but drinking too much of it or drinking it in the evening can impair your sleep. Caffeine is not only present in coffee but also in black or green tea. It can lead to trouble falling asleep and also lowers the quality of sleep. [3] Caffeine effects typically wear off 6-8 hours after ingestion, so avoiding it in the late afternoon is recommended. While coffee or caffeinated beverages like green tea can have some health benefits, energy drinks are very harmful. They are high in caffeine and other stimulants, with a substantial amount of added sugars. ‍ Hydration Dehydration may lead to lower energy levels and decreased concentration. [4] Staying well-hydrated can help you maintain active and energetic throughout the day and prevent various medical conditions like reduced kidney function, urinary tract infections, kidney stones, hypertension, and even dementia. The recommended daily water intake is around 2.7 liters for women and 3.7 liters for men. However, it largely depends on physical activity, sweating, etc., so you might need to drink even more. ‍ Stress Although some stress is normal, if you are chronically stressed, it may lead to fatigue or even stress-related exhaustion disorder (ED). It is characterized by physical and psychological symptoms of exhaustion developed in response to long-term psychosocial stress. [6,7] ‍ Sedentary lifestyle Paradoxically, if you are doing too little, you may also feel fatigued. People with a sedentary lifestyle who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low-intensity exercise. [8] ‍ Drugs Certain medications have been linked to side effects like insomnia and increased tiredness. These include steroids, blood pressure medications (like beta-blockers), antihistamines, and antidepressants. [9, 10] ‍ Medical conditions and fatigue Various medical conditions are proven to cause fatigue. [11] Here are listed the most common ones, including other symptoms. Please discuss your health issues and changes to your course of treatment with your doctor first. ‍ Anemia Anemia is the most common blood disorder, leading to impaired oxygen delivery to our bodies. Anemia can be caused by chronic blood loss (for example, GI ulcers), some nutrient deficiencies (iron, vitamin B9, and B12), and chronic diseases like diabetes or kidney diseases. Most commonly, it is caused by iron deficiency. It can affect various populations but most commonly presents in women of childbearing age due to blood loss during menstruation. If that’s the case, you can take iron supplements or eat food rich in iron, such as spinach, broccoli, and red meat. Vitamin C can also lead to better absorption of iron in the intestine. Infections Fatigue can be a symptom of infection, ranging from simple flu to HIV. Usually, they are accompanied by other symptoms like fever, headache, appetite loss, and some organ-specific symptoms (like diarrhea, cough, shortness of breath, etc.). Some of the infections most commonly linked to fatigue are flu, mononucleosis, COVID-19, cytomegalovirus, hepatitis, HIV, and pneumonia. Sleep disorders Various sleep conditions, like insomnia, sleep apnea, narcolepsy, etc., lead to excessive daytime fatigue and can also contribute to developing some other severe medical conditions. [12] ‍ Heart disease If you get tired from an activity that used to be easy, for example, walking up the stairs, it may be a symptom of some severe heart conditions like coronary artery disease or heart failure. It can even be life-threatening, so you should take care of it without delay. ‍ Hypothyroidism Hormones produced by the thyroid gland control the rate of our metabolism. When their production is deficient, it can lead to fatigue, decreased sweating, cold intolerance, bradycardia, constipation, weight gain, etc. Hypothyroidism has various etiologies, but most commonly, it’s of autoimmune origin - Hashimoto thyroiditis. ‍ Fibromyalgia A neurosensory disorder characterized by chronic pain. Aside from pain, patients complain of headaches, fatigue, sleep problems, and even fibro fog - a cognitive dysfunction with difficulties concentrating, poor memory, and lack of clarity in mind. ‍ Chronic fatigue syndrome CFS, also called myalgic encephalomyelitis, is a disease characterized by severe fatigue that lasts for at least six months. Fatigue worsens after physical activity, and sleep is unrefreshing. It also causes cognitive impairments. [13] Other Causes Other common conditions include allergic rhinitis, food intolerance, rheumatoid arthritis, autoimmune diseases, diabetes, obesity, cancer, multiple sclerosis, etc. ‍ Recommendations To improve fatigue, you first need to get to the bottom of what causes it. Commonly it is caused by inappropriate lifestyle decisions with a combination of our environment. You can easily improve it by taking simple steps such as improving your sleep hygiene, eating a healthy diet, or exercising regularly. If you have changed those factors but still feel fatigued, visit your doctor. Excessive tiredness can be a symptom of an underlying medical condition, ranging from mild to life-threatening. ‍

### Diabetes Prevention: 11 Ways to Prevent Type 2 Diabetes

- URL: https://macromo.com/blog/diabetes-prevention-11-ways-to-prevent-type-2-diabetes
- Published: 2023-11-18
- Tags: Health

Type 2 diabetes mellitus is a serious medical condition that affects around 6% of the world population. However, it is highly preventable through simple lifestyle changes. It is different from Type 1 diabetes which usually appears much sooner in life due to various causes that can be hereditary. Type 2 diabetes is mainly lifestyle related and develops over time. ‍ What Is Diabetes? Type 2 diabetes is a chronic medical condition affecting 462 million individuals, corresponding to 6.28% of the world's population. [1] Diabetes symptoms include increased thirst and hunger, frequent urination, fatigue, blurred vision, frequent infections and poor wound healing, darkened skin in the armpits or neck, numbness or tingling in hands or feet. ‍ If untreated, it can lead to many severe complications like diabetic retinopathy, which can cause blindness, heart disease, diabetic nephropathy causing kidney failure, and diabetic neuropathy, which leads to nerve damage, diabetic foot, etc. ‍ People with higher blood sugar levels (hyperglycemia) are considered prediabetic. Their blood sugar levels are elevated but not high enough to be diagnosed as diabetes. Around 37% of prediabetic patients who leave their condition untreated may develop diabetes in 4 years. There is a genetic predisposition to Type 2 diabetes, but it also largely depends on lifestyle factors. Therefore, taking a few simple steps can significantly lower anybody's risk of developing diabetes. ‍ Type 2 Diabetes Prevention - Ways to Prevent Diabetes A healthy and balanced diet prevents and treats type 2 diabetes. So does regular exercise. Lack of physical activity is another important factor in the development of diabetes. Regular physical activity increases insulin sensitivity, leading to better glucose utilization by cells. In addition, various types of physical activity have been shown to reduce insulin resistance. See below 11 ways to decrease your chance of developing type 2 diabetes, which will simultaneously make your life more active and healthier. ‍ 1. Diabetes Prevention Diet: Manage Your Carbohydrates In our body, carbohydrates are broken down into sugar molecules. As a result, they are absorbed into the bloodstream, increasing blood glucose (blood sugar) levels. The increased glucose levels stimulate the pancreas to release insulin - a hormone that lowers blood sugar by moving it from the bloodstream inside the cells. People with prediabetes have insulin resistance, meaning their cells aren't sensitive enough to insulin, which leads to impaired glucose utilization and thus higher blood glucose levels even when fasted. Lowering your carbohydrate intake will lower your blood glucose levels. However, you should focus not only on the quantity of carbs but also the quality and type. [2] ‍ 2. Minimize Highly Processed Foods Highly processed foods often contain added sugars, unhealthy fats, chemical preservatives, and other added ingredients. These are, for example, potato chips, sodas and other soft drinks, and candy bars. One of the studies has found that eating highly processed foods increases diabetes risk by 30%. [3,4] ‍ 3. Follow a High-Fiber Diet High-fiber diets can help you prevent diabetes but also have other beneficial effects like better gut health and weight management. [5] There are two types of dietary fiber: soluble and insoluble. Soluble fibers absorb water forming a gel in your gastrointestinal tract, leading to slower food absorption, thus a gradual rise in blood sugar. Several studies have also shown that low insoluble fiber intake leads to increased insulin levels, thus promoting prevention of insulin resistance. [7] Eating various healthy, fiber-rich foods will help you prevent type 2 diabetes. These foods include fruits, nonstarchy vegetables, legumes, and whole grains. Fiber also improves cholesterol levels and blood pressure and reduces inflammation. Furthermore, it is filling, which can effectively suppress your appetite, making it easier to manage your weight through dieting. ‍ 4. Watch Your Vitamin D Intake Several studies have linked vitamin D deficiency to insulin resistance and type 2 diabetes. [8, 9] Vitamin D supplements can help you manage your blood sugar levels. [10,11] ‍ 5. Choose Drinks without Added Sugars Stick to water as your primary beverage. Replacing sodas, juices, and other sugary drinks with water can significantly lower your health risks. [12] Few studies showed that drinking 1-2 sugary beverages per day could increase your risk of diabetes development by around 20%. [13, 14] Although water is the best primary beverage, coffee and tea also have some benefits. They both contain antioxidants, which can improve your health and protect you against diabetes. [15] Daily intake of coffee was proven to lower your chances of developing diabetes by 54%. [16] Green tea has also been linked to reduced risk. [17] However, you should avoid adding sugars and syrups to your coffee since it can increase and therefore worsen your blood sugar levels. ‍ 6. Do Aerobic Exercise It can include brisk walking, swimming, biking, or running. Thirty minutes of exercise on most days for at least 150 minutes per week is sufficient. If you aren't used to exercising, start with shorter bouts and gradually increase the time. [18] ‍ 7. Don't Forget about Resistance Exercise This exercise can help you increase your strength, balance, and stamina. You can do yoga, weightlifting, or calisthenics at least 2-3 times a week. [19] ‍ 8. Add High-Intensity Interval Training (HIIT) to Your Exercise Plan HIIT is a particular type of exercise consisting of brief alternating periods of intense or explosive anaerobic moves followed by short recovery periods until exhaustion. It can help you to burn a lot of calories in a short amount of time and improve your cardiovascular health. [20] 9. Cut Back on Sedentary Lifestyle Sittin less helps to prevent type 2 diabetes. [21, 22] One study has shown that people who sit excessively (at least 10 hours) were twice more likely to develop diabetes. [23] It is nearly effortless to change this behavior. You can stand up from your desk and go for a walk for a few minutes every hour. Some devices, like fitness watches, can help you remember when to stand up and walk more. ‍ 10. Lose Weight if Overweight Excess weight can significantly increase the chances of developing several serious diseases, including diabetes. Visceral fat around the waist and abdominal organs has been linked to diabetes, insulin resistance, and chronic inflammation. [24, 25] If your weight concerns you, you can achieve weight loss through many different approaches. Still, it should best be a combination of a healthy balanced diet with appropriate portions and regular exercise. [26] ‍ 11. Last Tip for Diabetes Prevention: Quit Smoking Smoking is known to cause or contribute to several serious health conditions such as heart disease, chronic obstructive pulmonary disease (COPD), lung cancer, etc. But it has also been proven to contribute to diabetes development by influencing insulin resistance and secretion. Additionally, heavy smoking is linked to higher risks than smoking fewer cigarettes. [27, 28, 29, 30] ‍ Genetics of Type 2 Diabetes Studies have shown genetics and family history plays a significant role in type 2 diabetes development. Genome-wide association studies have identified more than 65 genetic variants that increase the risk by 10-30%. However, it also largely depends on environmental factors. Several types of research showed that it is possible to delay or prevent diabetes by taking several simple steps. Diabetes is a prevalent and serious health condition, so it is important to identify individuals at high risk of developing it. The easiest way to know if your genes predispose you to type 2 diabetes is to get yourself a genetic test. Macromo offers several types of DNA tests, which help people make actionable and evidence-based lifestyle decisions that prevent health complications from developing. ‍ Summary of Recommendations Avoid processed foods, added sugars, and smoking. Consuming fewer carbohydrates will lower your blood sugar levels, but also think about their quality, not just quantity. Maintain a healthy balanced diet. Include plenty of fiber in your diet. Exercise regularly and cut back on a sedentary lifestyle. Try various exercises, including aerobic or resistance training and HIIT. ‍

### Choosing the right Macromo DNA test: Comprehensive Comparison

- URL: https://macromo.com/blog/choosing-the-right-macromo-dna-test-comprehensive-comparison
- Published: 2023-11-05
- Tags: Macromo

Deciding which Macromo DNA test is best for you can be an exciting but challenging task. Macromo offers 5 DNA test options that differ in price, technology used and number of results. To help you make an informed decision, we will compare the available options and highlight their unique features. ‍ Macromo DNA Lifestyle: Price: 3 990 CZK Technology: Microarrays (digitizes selected significant parts of DNA) This test is tailored for sports enthusiasts and individuals focused on a healthy lifestyle. It provides specific recommendations for optimizing nutrition, sleep and exercise. With over 40 results, including insights on nutrition, fitness, sleep and physical characteristics, Macromo DNA Lifestyle equips you with the tools to live the healthiest life possible. In total, it includes 40+ results. Nutrition and diet 21 results Fitness & Sports 10 results Sleep and Wellness 4 results Physical traits 4 results Recommended for: For those seeking personalized guidance for their exercise, nutrition and overall well-being. Shop Macromo DNA Lifestyle ‍ Macromo DNA Health: Price: 4 990 CZK Technology: Microarrays (digitizes selected significant parts of DNA) If your main concern is prevention, Macromo DNA Health is an excellent choice. It examines how your genes affect your health and identifies risks for various diseases* such as diabetes, cancer and heart disease. With over 76 results, this test allows you to proactively manage your health and prevention. In total, it includes 76+ results. Disease risks 43 results Cancer risks 12 results Family Planning 19 results Recommended for: Those who want to understand their genetic predispositions to common health conditions and take proactive steps to prevent them. Shop Macromo DNA Health ‍ Macromo DNA Premium: Price: 7 260 CZK Technology: Microarray (digitizes selected significant parts of DNA) Macromo DNA Premium combines insights from the Health and Lifestyle tests to provide a comprehensive analysis of your genetic profile. It also includes results on drug metabolism and offers a thorough understanding of your health, nutrition, fitness and sleep. The Macromo DNA Premium test uses microarrays technology with expanded coverage for pharmacogenomics - analyzing 1.9 million significant variants in DNA, 3 times more data than other commonly available tests. With over 237 results, this option is designed for those looking for a comprehensive overview of their genetic makeup. In total, it includes 237+ results. Disease risks 43 results Cancer risks 12 results Family Planning 19 results Medications 123 results Nutrition and diet 21 results Fitness and sport 10 results Sleep and Wellness 4 results Physical traits 4 results Recommended for: Individuals who want to thoroughly explore their genetic makeup and gain insights into health, lifestyle and medication. Shop Macromo DNA Premium ‍ Macromo DNA Platinum: Price: 49 000 CZK Technology: Next Generation Sequencing (digitizes 100% of genetic information) Using state-of-the-art sequencing technology, Macromo DNA Platinum provides a comprehensive analysis of your genetic information, including disease risks, drug reactions, athletic predispositions and more. Next-generation sequencing technology reads the complete DNA record 30 times to eliminate any errors, resulting in a highly accurate, complete digital record of your genetic information. With an impressive report of over 334 results, this test offers a deep understanding of your genetic profile, including carrier status for recessive diseases. In total, it includes 334+ results. Disease risks 43 results Cancer risks 12 results Family Planning 115 results Medications 123 results Nutrition and diet 21 results Fitness and sport 10 results Sleep and Wellness 4 results Physical traits 4 results Recommended for: Those seeking the highest level of detail and a comprehensive view of their genetic makeup, especially for complex health and medical considerations. Shop Macromo DNA Platinum ‍ Macromo DNA Family: Price: 15 000 CZK Technology: whole exome sequencing (digitizes all functional sections of DNA) Designed specifically for couples planning to start a family, the Macromo DNA Family product focuses on identifying genetic risks for parents. By analyzing the entire functional region of your genome, this test helps determine if you or your partner are carriers of any of the more than 115 recessive inherited diseases that could be passed on to your children. In total, it includes 115+ results. Recommended for: Couples who are planning to have children and want to understand the potential genetic risks to their future offspring. Shop Macromo DNA Familiy ‍ * Our DNA tests include genetic risks for diseases that can be effectively prevented by lifestyle changes or appropriate prevention (you will receive these recommendations in the Macromo app along with your results), or for diseases that have a very good chance of successful treatment, especially if detected early. You can see the specific diseases included in the test here. ‍ When choosing a Macromo DNA test, consider your goals, preferences and budget. Whether your priority is lifestyle optimization, disease prevention, a comprehensive overview or family planning, there is a Macromo DNA test that will reveal the valuable information you are looking for. Take control of your genetic potential and embark on a personalized journey to a healthier, happier life.

### Macromo acquires a new key partner for further growth

- URL: https://macromo.com/blog/macromo-acquires-a-new-key-partner-for-further-growth
- Published: 2023-11-05
- Tags: Macromo

After just three months of operation on the Czech market, we have strengthened our position thanks to a newly acquired investment from private investor Martin Radina. He is in charge of Spadia, one of the largest providers of laboratory medicine in the Czech Republic. He has now acquired a 6% stake in the company. We plan to use the investment to further penetrate the market, support the growth of our customer base, as well as to further develop and expand into new markets, not only in Europe. With this strategic combination, we gained a strong background that will enable us as a startup company to better navigate the laboratory diagnostics market. At the same time, we will benefit from the experience that an established partner has to offer, both in terms of management and in launching new products and technologies to the market. Latest developments in the preventive care market Direct sales of our genetic tests on the Czech market have been growing by hundreds of percent in recent months. We plan to focus our sales strategy mainly on the B2B customer segment. We have already established cooperation with leading pharmacy chains and hospitals, who will distribute our tests. We are also in discussions with a number of companies that want to offer DNA testing in combination with the Macromo health recommendations engine as one of their employee benefits. The increase in the incidence of chronic diseases and the ageing of the population increases the demand for preventive diagnostics and especially genetic testing. But also the interest of young and active people in more accurate analysis of their health using technologies such as wearable fitness trackers is also helping to accelerate the already inevitable positive transformation of our healthcare system from reactive to preventive. "DNA tests are useful in many areas and can be expected to shift medical care to adopting a personalized approach over time, and demand will grow, for example, among healthy adults seeking early identification or prevention of hereditary diseases," adds Martin Radina, explaining his motivation to support Macromo in its future growth.

### Restart Your Life with Macromo and Synergy Fitness

- URL: https://macromo.com/blog/restart-your-life-with-macromo-and-synergy-fitness
- Published: 2023-11-05
- Tags: Macromo

In a world brimming with hectic schedules, stress, and the constant buzz of life's demands, our health often takes a back seat. But what if we told you that a restart button for your life exists, and it's more accessible than you might think? We live in a culture that doesn't always encourage or prioritize healthy movement. On the contrary, everywhere you turn, there are pitfalls of a sedentary and unhealthy lifestyle, from fast food joints on every corner to sugary drinks, ubiquitous alcohol, and an internet filled with distractions. After a long day of work and stress, it's no surprise that many people find themselves in front of the TV or at the pub in the evenings. Occasional indulgence is fine, but when this becomes a lifestyle, it creates a vicious cycle that's hard to break. Prioritizing your health often takes a back seat amidst the whirlwind of life's demands. But what if we told you that a restart button for your life is within reach, waiting for you to seize it? Allow us to introduce a unique initiative dedicated to unveiling the profound impact of a holistic and healthy lifestyle: a three-month challenge called "Restart." This exciting venture is the result of our collaboration with Synergy Fitness Center. Elevate Your Life Through Health At its core, the Restart Program seeks to demonstrate how embracing a healthy lifestyle can utterly transform your life. The program follows three determined individuals over a three-month period, providing them with tailored training routines and dietary plans. Their mission: to hit the 'restart' button on their health and fitness. To gauge the program's impact, participants undergo a series of comprehensive assessments at the program's outset and conclusion. Macromo's cutting-edge tests, including the Macromo Blood Heart Health, Macromo Blood Male Hormones, and Macromo Sleep and Stress test, paint a detailed picture of their health. Meanwhile bioimpedance measurements track changes in body composition. Each participant sets their unique goals, ensuring that the program caters to their individual needs and aspirations. This personalized approach underscores the philosophy that living healthily isn't a one-size-fits-all endeavor. It's about crafting a lifestyle that resonates with you. The Broader Mission: Inspiring a Healthier World We're excited to share the journey of our RESTART participants, who will not only transform their own lives but also inspire and motivate others to take action. We'll be sharing their tips and insights, providing a roadmap for everyone who wants to work on their health and embark on a similar journey. The Restart Program isn't just about three individuals on a journey; it's a beacon of hope for anyone seeking to rekindle their health and well-being. It underscores the vital truth that living healthily doesn't mean aspiring to professional athlete levels of fitness. It's about harnessing the power of healthy living to enhance your overall quality of life. To kick off this exciting journey towards a healthier and more active life, we've also launched a podcast. Tune in to explore the world of healthy living and the importance of a comprehensive approach to health in both life and fitness. Button: Listen to the podcast! You're Invited: Join the Restart Challenge The Restart Program is an open invitation to all who are ready to take charge of their health. To kickstart your own journey, consider the 'Macromo Restart for Men' bundle—a unique opportunity to undergo Macromo's cutting-edge assessments and set your own path towards a healthier, happier life. Button: Restart test bundle In a world where health is wealth, it's time to embrace the restart button and write a new chapter for your health and well-being. Join us in this inspiring journey and discover how living healthily can improve every facet of your life. Together, we'll prove that the power to restart is within reach for us all. Ready to take control of your health, vitality, and fitness?

### How to Understand Your Macromo Genetic Results

- URL: https://macromo.com/blog/how-to-understand-your-macromo-genetic-results
- Published: 2023-11-04
- Tags: Macromo

In the digital age, personal health management has reached new heights with the development of at-home DNA tests. These tests, like those offered by Macromo, give users a deep-dive into their genetic makeup, all from the comfort of their homes. Once your saliva sample is sent off, tested and analyzed, you can then access the results via the Macromo mobile app. It’s a simple, convenient, and enlightening process, but understanding your genetic results can be a bit complex. So, let's break it down! Different Types of Genetic Risks When it comes to assessing genetic risks, two key methods come into play - Polygenic Risk Scoring and looking for, mostly monogenic, High-Risk Variants. Think of your genes like a team working on a project. In a monogenic approach, a single gene takes the lead and heavily influences the outcome. For example, lactose intolerance is largely dictated by a single gene. If that particular gene has a mutation, it's like having a project leader who doesn't understand lactose, leading to an intolerance when your body tries to digest it. On the other hand, polygenic risk scoring is like having several team members each contributing a little to the final outcome. It's a statistical approach where the tiny influences of many different genes are added together to predict the risk of diseases like type 2 diabetes. It's a bit like baking a cake; each ingredient (gene) may not have much effect on its own, but together they create something significant. Most genetic risk scores in Macromo are of the polygenic type. You can read more about the variants from the genes that are counted in the risk scoring on the Macromo Insider. Disease Risk Scores Explained The Macromo mobile app presents these genetic risk scores in an easy-to-understand graphical format. All genetic risks are divided into three color-coded categories - Average Risk (green), Elevated Risk (orange), and Higher Risk (red). These scores represent your relative risk in comparison to the population group you belong to, let's say Europeans, as an example. An "Average Risk" status indicates that your polygenic risk score is less than the 80th percentile in the population. Therefore, the genetic part of the risk that contributes to whether a disease develops in you is not significantly higher. You fall in the same group of average risk as 8 out of 10 people. ‍ ‍ If you fall into the "Elevated Risk" category, your risk score lies between the 80th and 99th percentile. This means that your genetic risk score is higher, compared to 8 out of 10 people. In other words, only every fifth person shares the same level of genetic risk as you do. Nevertheless, the genetic risk is only one part of the whole problem, especially in polygenic risks which are highly influenced by external factors such as dieting, exercising, and good sleep. ‍ ‍ The "Higher Risk" category is the most significant, indicating that your polygenic risk score is above the 99th percentile or a known high-risk variant is present. This means that you have a higher genetic part of the disease risk than 99 out of 100 people in the general public. This isn't an immediate cause for panic; rather, it's like having a weather warning - something to be aware of and to discuss with a health professional. It is also very likely that the disease might be in your family history. ‍ ‍ Remember, these percentiles, represented as the bars in the Macromo app, are not direct indications of absolute risk but are comparative tools used to help you understand where your risk levels fall relative to others so that you can take early action to prevent the disease that they represent. Empowering Your Health Journey with Macromo Understanding your genetic results is a crucial part of disease prevention and living a full, healthy life. It's not about predicting the future, but rather arming yourself with information to mitigate potential risks. Macromo's mobile app makes this information accessible, user-friendly, and beneficial for those keen on understanding their health better. Armed with insights from Macromo's genetic tests and the vast suite of digital features, users can create personalized lifestyle changes, build healthier habits, and potentially prevent the onset of chronic ailments. Macromo simplifies the experience of tracking and acting on health. In the realm of preventive healthcare, knowledge is indeed power. The information provided by Macromo does not diagnose any disease or condition. It is intended for informational purposes and should be used in consultation with healthcare professionals.

### Macromo Product Strategy

- URL: https://macromo.com/blog/macromo-product-strategy
- Published: 2023-11-02
- Tags: Macromo

The purpose of Macromo is to enable people to live a life worth living - a life without diseases. Because when sickness strikes, it becomes hard to save energy to devote to activities that fulfill you in your daily life. We started with tests to uncover your inherited genetic predispositions (Macromo DNA) and tests for the most important biomarkers of the current state of your health (Macromo Blood). However, some of you might not be aware that we are building a first-of-its-kind system which connects all of your health data to form the most accurate health recommendations that are truly personal to you. ‍ To make this happen we need to give people ownership of their health, which is almost impossible in the current landscape of multiple apps and providers that offer incomplete recommendations and services. That is why the Macromo mobile application is designed to help people understand their health risks and learn the steps they can take to prevent them. This is achieved by linking multiple health factors, and assessing how they contribute to a certain disease. Therefore, you can focus on improving your lifestyle and habits that make the biggest difference. ‍ ‍ Why is it essential to link health data? Diseases are caused by various factors, like genetics, lifestyle, and environment - and each has a different significance. To get a full picture of a health risk it’s important to take into account as much information as possible. This is traditionally done by doctors, but it’s getting significantly harder due to recent advancements in medicine, specifically diagnostic methods that produce up to hundreds of gigabytes of data for each patient. For non-medically trained people it’s almost impossible to see patterns in their health data, which leads to frequent self-misdiagnosis and health anxiety. ‍ ‍ Why should people take ownership of their health? Civilizational diseases, such as type 2 diabetes, cardiovascular diseases, and certain types of cancers, develop in decades, not months. The current health system is optimized to catch and treat cases mostly in advanced stages. Usually, it happens when the condition already starts to compromise the patient’s quality of life. However, most of these diseases can be predicted long before the first symptoms appear. Long-term tracking of your health is the only way to effectively predict and prevent such diseases. ‍ Prevention-based Healthcare System Phase 01 – Give people ownership of their health. We are currently developing an ecosystem for end-customers, which includes all the tools people need to manage their health, including at-home tests, supplements, and a mobile application that provides personalized health advice and safe health data storage. We are planning to reinvest all the profits into the research and development of our systems for even more accurate predictions. ‍ Phase 02 – Help doctors make better-informed decisions. Once our system can reliably track a large number of health factors and diseases, we will develop a platform that prioritizes data for medical professionals. It will enable doctors to spend more time communicating with patients, instead of trying to navigate large quantities of data. The Macromo platform is going to significantly reduce healthcare costs by eliminating the risk of overlooking important data and improving the accuracy of early detection and diagnosis. ‍ Phase 03 – Assess clinical state and determine a diagnosis for patients. The Macromo platform will suggest diagnoses and the next steps to take (like additional tests or screenings). In the beginning, this is going to be supervised by doctors, but later we can expect full autonomy. It will democratize access to healthcare in developing countries, significantly reduce healthcare costs, and will have the capacity to save lives. ‍ Health is the most important thing we have, as without good health, we cannot enjoy many things that life has to offer. The current healthcare system is changing, with a greater focus on prevention, and Macromo is bringing this change and novel laboratory methods to regular people’s lives. We are working to ensure that everyone has access to advanced healthcare from the comfrot of their own homes - and we strongly believe that everybody has the right to live a healthy, long, and happy life.

### Working responsibly and safely not only with genetic results

- URL: https://macromo.com/blog/working-responsibly-and-safely-not-only-with-genetic-results
- Published: 2023-10-31
- Tags: Macromo

Cutting-edge technologies in medicine have the potential to help in almost every aspect of human health. They can make prevention more effective, diagnosis more accurate or treatment more optimal. "As the amount of health data grows, so does the need to handle it carefully and responsibly. Our goal is to help physicians make more informed decisions and individuals understand their health." Petr Stepanek Co-CEO, author of the Macromo idea Communicating risk with caution and discretion Our goal is to raise awareness among the general public about prevention and a proactive approach to improving health. But not at the risk of causing harm to the psychological health of our clients. We are a leader in the growing trend of processing ever-increasing amounts of health data. We never quantify genetic results that are intended for users of our mobile app, as this could lead to significant misinterpretation, especially when trying to communicate detailed statistical principles to the general public. We discuss all results with geneticists and physicians. We aim to show people that genetics is not everything. On the contrary, there are actually many more factors that determine our health. Our vision is therefore to link health data to offer a holistic view. We show preventable diseases We provide information regarding the risks of diseases that are worth knowing about in advance, given their preventability, to both users of our app and doctors nowadays. We do not deal with risks that cannot be prevented or treated, as we believe that their communication and treatment belongs in the hands of an experienced physician or geneticist. At the same time, it should be noted that such diseases are already very well captured by our current healthcare system. Our aim is to improve the prevention of these diseases, which are often dealt with only after they have developed into serious problems. ‍ We help doctors to make more informed decisions As the number of examination methods, smart devices and laboratory tests grows, so does the amount of data a doctor can consider in their decision-making. We believe that the availability of more data increases the chances of early diagnosis and effective treatment, but it also makes the decision-making process much more challenging for doctors as there are more factors to work with. Our system deterministically evaluates large-scale health data from advanced methods such as whole-genome sequencing and presents it to physicians in a processable form. ‍ Medicine should be more precise and targeted Medicine should not adhere to the adage that there is no such thing as a healthy person, only an under-screened person. We do not seek to encourage the unjustified prescription of drugs or tests without deeper meaning or suspicion. On the contrary, we approach human health information analytically so that we can help physicians make more informed decisions that are complementary to current medical practice processes. We analyze health history combined with genetic risks, blood test results over time, and based on this we can recommend further preventive steps for both the app user and the collaborating physicians to whom we provide detailed recommendations. ‍ We promote a responsible approach to genetic testing The number of players in the market providing genetic testing to end customers has grown significantly over the past few years. On the positive side, the overall awareness of the application of this modern method in practice is rising, but on the negative side, there is little control over the quality of the results delivered. Macromo is countering the efforts to regulate this sector in the European market by voluntarily seeking to become the only solution of its kind to be registered as a medical device under the EU MDR regulation so far. ‍ Our approach to science and technology Our methodology is based on rigorous, uncontroversial studies from many independent authors. As a result, our results maintain objectivity and transparency. In addition, we use laboratory technologies with quality levels that meet diagnostic standards. Our approach, while technologically advanced, is firmly rooted in basic scientific principles and best practices. ‍ We handle data securely within the EU We cooperate with the Czech laboratory SPADIA and the German laboratory Eurofins Genomics. All data is stored in a secure repository in the EU and is never linked to the identity of the test subject, which is pseudonymised in our system. ‍ The future is here, it's just not evenly distributed We bring the latest methods from the lab and research into practice to benefit ordinary people, doctors and their patients. With our solutions, we are prolonging people's active health, making an otherwise nearly dysfunctional prevention system work, and making the world a happier place. ‍

### Here is why I gifted Macromo test to my husband

- URL: https://macromo.com/blog/here-is-why-i-gifted-macromo-test-to-my-husband
- Published: 2023-10-25
- Tags: gift, Macromo

As a wife and mother, I'm always on the lookout for thoughtful gifts that can make a difference in our lives. Little did I know that a simple gift, a Macromo DNA test, would prove to be a game-changer for my husband. You see, my husband has always been the epitome of health and vitality. He is an active man who feels invincible and rarely pays a visit to doctors. However, there's always been a shadow of concern due to his family history. This genetic test was my way of gently nudging him to take charge of his health. His results were a revelation that neither of us expected. The DNA test revealed a high risk for some of the diseases we suspected ran in his family and even some we had no idea about. As fate would have it, around the same time we received these results, an insurance company prompted my husband that he is eligible for some in depth health screening. I was never able to convince him to go to these preventative health checks but thanks to the DNA results I was suprised to see that he naturally got more interested in his health and made an appointment with a physician. Armed with the Macromo app and his genetic data, he met with a doctor who reviewed the results and offered guidance on maintaining a healthier lifestyle. His doctor took the results seriously and promptly issued referrals for all the necessary examinations, which my husband underwent and excitedly reported that he was all good and healthy. The doctor's advice, combined with the DNA test results, motivated him to make positive changes in his life. This transformation had a ripple effect, inspiring our entire family to pay more attention to our health. I am a strong believer in prevention and I am so happy I was able to convince my husband to start taking care of his health proactively. This DNA test had proven to be more than just a gift; it was a catalyst for a healthier, more connected family.