Advertise on podcast: The Genetic Coach Podcast

In this episode of The Genetic Coach Podcast, we explore the powerful but often overlooked relationship between hormones, genetics, and injury risk in athletes. While hormones are frequently discussed in the context of reproduction, this conversation shifts the focus to how steroid hormones influence muscle strength, connective tissue integrity, bone resilience, recovery, and long-term performance in both female and male athletes. Hosted by Di White, this episode features 3X4 Genetics expert Marina Shanafelt, a certified nutrition specialist and nutrigenomics mentor, who breaks down how estrogen, progesterone, testosterone, DHEA, and cortisol interact with training load, stress, and energy availability to shape injury vulnerability across different life stages. Through real-world case studies, Marina explains how genetic insights can reveal hidden risks related to stress response, hormone metabolism, inflammation, bone health, and tissue repair, allowing athletes and clinicians to move from generalized advice to targeted, high-impact interventions. Whether you are a developing athlete, elite performer, coach, or clinician, this episode provides practical, science-backed insights into how understanding hormonal balance through a genetic lens can support smarter training, better recovery, and long-term athletic resilience. Key talking points: The role of steroid hormones in muscle, tendon, ligament, and bone health How hormonal shifts across puberty, menstrual cycles, and aging influence injury risk Differences in injury patterns between female and male athletes The impact of low energy availability and chronic stress on hormone balance and tissue resilience How genetics reveal individual vulnerabilities in hormone metabolism and stress response Case studies showing how DNA-guided nutrition and training adjustments reduce injury risk Using genetic insights to personalize recovery, fueling, and long-term performance strategies

In this episode of The Genetic Coach Podcast, we explore the connection between celiac disease, genetics, and athletic performance, and why many athletes experience fatigue, injuries, and stalled progress without understanding the underlying cause. Hosted by Di White, this conversation features Registered Dietitian and nutrigenomics expert Nikki Grant, who explains how genetic predisposition to celiac disease can disrupt gut health, nutrient absorption, immune function, and recovery in athletes. Through clear explanations and real-world examples, the episode unpacks how specific HLA gene variants influence celiac risk, why symptoms are often overlooked or misdiagnosed in sport, and how genetic insights help athletes move beyond trial-and-error nutrition. From smarter carbohydrate choices to rebuilding gut integrity and managing training load, this discussion highlights how DNA-informed strategies support sustainable performance and long-term resilience. Whether you are an athlete, coach, or clinician, this episode offers practical, science-backed insights to help you train and recover in alignment with your biology. Key talking points: What celiac disease is and why it matters in athletic performance Genetic predisposition and the role of HLA-DQ2 and HLA-DQ8 variants Common signs of undiagnosed celiac disease in athletes Why celiac is often misdiagnosed as overtraining or IBS The impact of gut health on energy, endurance, and recovery Nutrition strategies for athletes with celiac risk or diagnosis Using genetic insights to support long-term performance and resilience

In this exciting new episode of The Genetic Coach Podcast, we delve into the elite world of Pro Beach Volleyball Player and FIVB medalist, Evan Cory, and Sports Genomics Dietitian Sarah Amidon of Root & Fruit Nutrition. Hosted by Di White, they reveal how personalized genetic insights have transformed Evan's approach to recovery, inflammation, nutrition, and optimized performance as a professional athlete in the ultra-competitive realm of Elite Beach Volleyball.  Whether you're a competitive athlete or simply intrigued by the future of genetics in sports performance, this episode is filled with practical and inspiring insights on data-driven strategies, mental resilience, and recovery science that can reshape your athletic journey. Key talking points: Introduction to Evan Cory: FIVB medalist and professional beach volleyball athlete navigating a demanding global circuit. Genetics in Sport: How personalized genetic testing revealed Evan's heightened inflammatory risk and shaped his recovery strategies. Nutrition Evolution: Transitioning from generic nutrition to a tailored, DNA-informed anti-inflammatory diet, including the role of gluten sensitivity, omega-3s, sulforaphane, and timing. Recovery as a Competitive Advantage: Why understanding individual genetic pathways can elevate recovery, prevent injury, and improve adaptation. The Role of Mindset in Elite Sport: Insights on mental strategies, mentorship, and the psychological intensity of solo/team competition in high-stakes environments. Wearables & Data Synergy: Integrating genetic data with tools like WHOOP and Oura Ring to contextualize performance metrics. Challenges of Global Travel: Balancing performance nutrition with regional food risks; strategies for packing smart and supplementing effectively.   Team Collaboration in Genomic Sports Medicine: How dietitians, coaches, and strength professionals can use DNA data to personalize training. The Future of Performance & Prevention: Using genomics to reduce overtraining, optimize NIL investment outcomes, and prevent costly injuries.

In this episode of The Genetic Coach, host Di White sits down with Olympian Emma Chelius. Emma reflects on her incredible journey as a competitive swimmer, from her early days in KwaZulu-Natal all the way to the Tokyo 2020 Olympics. In this compelling episode, listeners gain insight into the role of genetics, mental resilience, and recovery strategies in elite sport. Emma also takes the opportunity to open up about her training evolution, challenges during the COVID-19 pandemic, and how she balanced talent with hard work to reach her peak. Discover how genetic insights could revolutionize personalized athletic performance. Key Talking Points: Olympic Experience Emma shares the highs and lows of competing at the Olympics, and how the experience shaped her both personally and professionally. Sprint Training Demands A look into the unique intensity and precision required for sprint swimming, from training structure to mindset. Recovery & Marginal Gains Discussion on how elite swimmers optimise recovery through sleep, nutrition, and tracking the smallest performance gains. DNA & Personalised Performance How Emma uses data-driven testing to personalize training and the potential she sees in leveraging genetic insights for recovery and performance. Mental Resilience Techniques Emma uses to stay focused and composed under competitive pressure, including mindfulness and visualisation. Support Network The role of coaches, medical teams, and family in sustaining elite performance and wellbeing. Beyond the Pool Emma opens up about finding balance, identity, and purpose beyond the world of high-performance sport.

In this episode of The Genetic Coach, host Di White sits down with endurance athlete Jeff Hsu, an early adopter of Genefit. Jeff, a lifelong cyclist and software development manager, shares how genetic insights have reshaped his approach to training, nutrition, and recovery - leading him to shave 30 minutes off his marathon time. Discover how personalized genetic data, paired with technology and smart wearables, can optimize performance and prevent injuries. If you’ve ever wondered how genetics can fine-tune your training, this episode is for you! Key Talking Points: Jeff Hsu’s Background & Training Journey •Former high school athlete turned endurance cyclist and now a marathon runner. •Balancing training with a full-time tech career at companies like Microsoft, Amazon, and PayPal. •Transitioned to running for efficiency—easier to fit into a busy schedule than cycling. Genetic Testing & Key Insights •Initially interested in 23andMe-style testing, but discovered the power of sports genetics. • Test revealed strong endurance genes and fast recovery ability, yet Jeff wasn’t recovering well due to deficiencies. • Identified B-vitamin & vitamin D deficiencies, leading to a personalized supplementation strategy. Data-Driven Training & Recovery •Early adopter of power meters & wearables to track training load. •Used GeneFit run program to train for his second marathon—improving by 30 minutes. •Session Scores & Load Balance from GeneFit helped fine-tune daily workouts. Preventing Injuries & Overtraining •Struggled with cramping issues, tried different nutrition strategies. •Monitored connective tissue injury risk through GeneFit and adjusted training. •Incorporated yoga & cross-training (tennis, hiking, cycling) to maintain fitness while reducing injury risk. The Future of Personalized Training •Genetic insights validate and refine traditional training plans. • Genetic data helps personalize nutrition, recovery, and workout intensity. •Advocates for more athletes integrating genetic testing & wearable tech into their training for sustainable performance improvements.

In this episode of The Genetic Coach, host Di White sits down with Margaret Floyd Barry, a functional nutritionist, educator, and real food advocate, to explore the intersection of autoimmunity, athletic performance, and functional health. Margaret shares her personal journey - from witnessing her mother battle multiple autoimmune diseases to reversing her own Hashimoto’s diagnosis - and how these experiences shaped her mission to help others heal through root-cause nutrition and lifestyle interventions. Key Talking Points: The Reality of Autoimmune Disease – What happens when the immune system attacks itself, and how symptoms manifest in athletes. Why Traditional Medicine Falls Short – The limitations of symptom management versus a functional approach that identifies underlying triggers. The Power of Gut Health – How food sensitivities, microbiome imbalances, and chronic inflammation impact recovery and endurance. Training with Autoimmunity – Strategies to optimize performance, avoid burnout, and adapt training based on genetics and bio-individual needs. Genetics & Personalized Health – How genetic insights can fine-tune training plans, recovery strategies, and long-term health resilience. Whether you’re an athlete managing autoimmunity or simply looking to optimize your health, fitness, and longevity, this episode is packed with science-backed strategies to help you train smarter and recover faster.

In this episode of The Genetic Coach, host Di White sits down with two-time Olympic open water swimmer Michelle Weber, one of South Africa’s top endurance athletes. Michelle shares her journey from competitive pool swimming to dominating the open water scene, her self-coaching experience, and how she prepared for iconic challenges like the English Channel and Robben Island crossings. They explore the role of genetics in athletic performance, discussing how understanding her genetic profile might provide insights into her endurance capabilities, recovery strategies, and nutrition. Michelle also reflects on her motivations, including her personal journey through loss, and how swimming became both a competitive drive and a means of healing. Key Talking Points: Introduction to Michelle Weber Di White introduces Michelle Weber, highlighting her impressive career as a two-time Olympic open water swimmer. Overview of Michelle’s achievements, including her national titles and record-breaking English Channel swim. Michelle’s Early Beginnings in Swimming Growing up in a coastal town and developing a passion for the water from an early age. The influence of her family and how her sister’s first swim gala sparked her competitive drive. Transition from Pool Swimming to Open Water Michelle’s early success in shorter pool events and how she found her strength in long-distance swimming. The intense training environment at Kings Park Pool and its role in shaping her endurance. The Role of Genetics in Performance Discussion on power vs. endurance genetics and how testing could provide insights into Michelle’s strengths. The potential of genetic testing to refine training and recovery strategies. Self-Coaching and Training for the Olympics and Channel Swim How Michelle transitioned to self-coaching from 2018 onwards and the discipline required to maintain elite performance. The challenges of training without a coach and structuring her own programs. Recovery and Injury Prevention Insights into Michelle’s natural ability to recover and her injury-free career. Her experience with tachycardia and decision to undergo a corrective procedure. Nutrition and Cross-Training for Endurance Michelle’s disciplined approach to nutrition and how she tailors her diet to optimize performance. The role of cross-training, including trail running, core workouts, and weight training. The English Channel Swim: A Personal and Physical Challenge Michelle’s motivation behind the record-breaking swim and the personal loss that fueled her journey. The unpredictable nature of open water swimming, navigating tides, and mental resilience. The Logistics of a Marathon Swim How a swimmer is fed and supported during an ultra-endurance event. The impact of saltwater exposure and managing energy levels mid-swim. Coaching Others and the Growth of Open Water Swimming Michelle’s transition to coaching and helping others prepare for endurance swims. The rising popularity of open water challenges and their personal significance for swimmers. Closing Thoughts Reflections on resilience, self-motivation, and the next steps in Michelle’s journey. Final words on the impact of genetics in understanding athletic performance.  

In this episode, professional triathlete Michelle Krebs shares her remarkable journey from aspiring track and field athlete to a top-performing long-distance triathlete. She opens up about the challenges she faced, including injuries, an eating disorder, and mental struggles, and how she ultimately found her passion in triathlon. Michelle discusses her transition from short-distance racing to long-distance endurance sports, how she discovered her true athletic strengths, and the critical role of nutrition, training, and mindset in achieving peak performance. Michelle also dives into her race-day strategies, her best performances in Kona, and the support systems that helped her succeed. The conversation highlights how genetics, environment, and personalized training can make a significant impact on an athlete’s career. Whether you’re a triathlete or just interested in high-performance endurance sports, this episode is packed with insights on resilience, dedication, and self-discovery.

In this podcast episode of The Genetic Coach, the discussion focuses on how genetic testing is transforming health, fitness, and performance. Host Di White and guest Annelie Smith, an expert in nutrigenomics and functional nutrition, explore a real-life case study of a 52-year-old ultra-endurance runner recovering from cancer treatment. They delve into the genetic insights that helped craft a personalized approach to his training, nutrition, and recovery to enhance his fitness while addressing potential health risks.   The runner’s genetic test revealed significant insights, including his low endurance, slow recovery profile, oxidative stress issues, and predisposition to high cholesterol and blood clotting. The genetic insights guided specific interventions, such as incorporating high-intensity power workouts, tailoring his nutrition to include polyphenol-rich foods, and strategically supplementing with omega-3s, CoQ10, and creatine. The episode emphasizes how genetic testing enables a more holistic and individualized approach to health and fitness, moving away from one-size-fits-all solutions.   Key Talking Points:   Importance of Genetic Testing: Genetic testing serves as a roadmap for personalized health, fitness, and lifestyle strategies. It helps identify genetic predispositions and risk factors, such as cardiovascular issues and injury susceptibility. Case Study Overview: A 52-year-old ultra-endurance runner recovering from cancer underwent genetic testing to optimize his fitness routine and health. Revealed low endurance, slow recovery profile, high oxidative stress, and a predisposition to cholesterol and clotting issues. Actionable Genetic Insights: Training Adjustments: Focused on high-intensity power workouts to improve fitness and VO2 max, despite low endurance genetics. Avoided overtraining by carefully monitoring recovery and training load. Nutritional Changes: Shifted to a nutrient-rich diet emphasizing polyphenols (e.g., blueberries, broccoli sprouts) and high-quality protein. Strategic caffeine consumption due to slow caffeine metabolism to avoid cardiovascular strain. Supplementation Strategy: Omega-3 fatty acids for cardiovascular health and inflammation. Creatine to support power training and antioxidant response. CoQ10 for muscle recovery and addressing statin side effects. Holistic Health Considerations: The interplay between fitness, nutrition, and genetics enables a well-rounded approach to health. Importance of monitoring metrics like VO2 max to assess progress and risks. Focused on long-term health goals, including injury prevention, reduced oxidative stress, and improved cardiovascular health. Role of the GENEFIT App: Offers real-time feedback on training intensity, tissue health, and injury risk. Provides daily personalized nutritional and lifestyle tips to optimize performance. Mindset Shift: Emphasizes the need for strategic and deliberate training, especially as athletes age. Demonstrates the value of genetic testing for both elite athletes and general health seekers to refine their approach to fitness and longevity.

In this enlightening episode of The Genetic Coach, clinical psychologist Neil Tuck, based at the Sports Science Institute in Cape Town, shares his expertise on the often-overlooked mental aspects of athletic performance. While physical training is essential, Neil emphasizes that an athlete’s psychological resilience, mental fitness, and emotional health play an equally critical role in achieving success. He discusses how mental performance accounts for at least 50% of an athlete’s success, regardless of skill level. Drawing from his extensive experience in both clinical and sports psychology, Neil explains how addressing mindset, overcoming limiting beliefs, and managing performance anxiety can help athletes unlock their potential. He shares real-life examples from elite sports and how athletes can build mental strength, enhance resilience, and adopt healthier self-narratives. Neil also highlights the evolving role of coaches in fostering both physical and psychological development.   Talking Points: Mental Fitness as a Performance Factor: Athletes often focus solely on physical training but neglect the mental and emotional aspects of performance. Mental strength accounts for at least 50% of success in sports. Overcoming Mental Barriers: Key psychological challenges include overthinking, performance anxiety, and self-doubt. Learning to identify negative thought patterns and reframe them can boost performance. Developing Resilience & Bounce-Back Ability: Failure is inevitable in sports; the key is how quickly athletes recover from setbacks. Neil discusses strategies for building resilience through self-awareness and positive self-talk. Coaching & Athlete Development: Coaches play a crucial role in shaping an athlete’s mindset. Understanding individual athlete psychology helps coaches personalize training and support. The Power of Self-Narrative: How athletes talk to themselves can be either their greatest asset or biggest obstacle. Developing a process-focused, rather than outcome-focused, mindset is essential for staying in the performance “zone.” Case Study Insights: Neil shares examples of athletes facing intense pressure, performance slumps, and the transformative impact of psychological coaching. Actionable Mental Fitness Tips: Create a personalized mental fitness plan, just like a physical training program. Focus on small, attainable goals to build confidence and momentum. Be a good friend to yourself—self-compassion and positive self-talk are essential for long-term success.

In this episode of The Genetic Coach, sports dietitian Pippa Mullins delves into the critical role of nutrition in endurance sports. With expertise in dietetics and sports nutrition, Pippa explores how athletes can optimize performance and recovery by fueling their bodies effectively. From addressing common pitfalls like restrictive eating to discussing the significance of protein and carbohydrate consumption, this episode provides a comprehensive guide to smarter nutrition strategies. Pippa also highlights the importance of genetic insights in personalizing nutrition plans and recovery approaches, empowering athletes to reach their full potential.   Talking Points: The Role of Nutrition in Athletic Performance: Fuel as the foundation for high-intensity and endurance training. Nutrition’s role in reducing injury risk and enhancing recovery. Common Nutrition Pitfalls: Over-restriction of calories to reduce body fat percentage. The impact of poor timing and convenience-driven food choices on performance. Optimizing Carbohydrate Intake: The evolving science of carbohydrate consumption for endurance athletes. Strategies for adapting gut health to tolerate higher carbohydrate loads. Importance of Protein: Timing and distribution of protein intake for muscle recovery and growth. The synergistic effect of combining protein with carbohydrates post-workout. Insights on Micronutrients and Genetics: How genetic testing can inform nutrient absorption and metabolism. Tailoring supplement strategies to individual genetic profiles for maximum recovery and performance. Training the Gut for Competition: Mimicking race-day nutrition in training to avoid gastrointestinal issues. Gradual adaptation to higher carbohydrate and fluid intake. The Role of Genetics in Personalized Nutrition: Using genetic data to strategize macronutrient intake and recovery. The added precision and efficiency that genetic insights bring to nutrition planning. Fasting and Recovery Strategies: Benefits of intermittent fasting and fasted workouts for fat adaptation. Balancing fuel strategies for shorter vs. longer training sessions.

In this episode of The Genetic Coach, Kimberly Clark, widely known as “Track Club Babe” on Instagram, shares her inspiring story of finding resilience, balance, and performance optimization as a runner, coach, and mother. From her beginnings as an overtrained and injured high school athlete to rediscovering running in adulthood, Kimberly’s journey is one of self-discovery and adaptation. She highlights how genetic testing has given her a deeper understanding of her body’s strengths and weaknesses, allowing her to tailor her training, recovery, and nutrition more effectively. Now a passionate advocate for personalized insights, Kimberly discusses how she integrates genetic data into her coaching to help athletes maximize their potential while avoiding burnout.   Talking Points: Early Running Struggles: Kimberly’s experience with overtraining and injuries as a young athlete. The pivotal role her father’s legacy as a marathon runner played in shaping her passion for running. Rediscovering Running: Taking a 10-year hiatus from running before re-entering the sport with a more balanced approach. Learning the importance of patience, consistency, and listening to her body. Genetic Insights & Performance: How genetic testing revealed her strengths in power-focused training and her challenges with recovery and endurance. Using data from GeneFit to better align her training with her genetic makeup. Coaching Philosophy: Kimberly’s approach to helping runners avoid her early mistakes through personalized training plans. Emphasizing the importance of recovery and listening to the body. Balancing Life & Athletics: Navigating motherhood, work, and training while prioritizing recovery to maintain performance. Using GeneFit’s actionable insights to optimize her limited training time. Key Takeaways: The importance of understanding individual genetics in tailoring fitness and recovery plans. How small adjustments in training and lifestyle, guided by data, can lead to significant performance gains.  

In this insightful episode of The Genetic Coach, registered dietitian Sarah Amidon shares her personal and professional journey into the world of genetics and sports performance. Drawing from her own struggles with chronic health issues and her athletic background, Sarah discusses how genetic testing has transformed her approach to health, well-being, and athletic optimization. She emphasizes the importance of personalized insights in guiding athletes to achieve their peak potential while addressing the challenges of habit change, compliance, and education in integrating genetic knowledge into performance training. Use the coupon code ‘GENEFIT’ for 10% off The Genomic Edge Program. Once signed up you will be provided with a coupon code for 3 months of GENEFIT Gold to elevate your fitness journey.   Talking Points:   Personal Story: Sarah’s health struggles, including Epstein-Barr virus, Lyme disease, and chronic fatigue, led her to explore genetic testing as a path to understanding her condition and optimizing her health. Athletic Background: From playing Division I volleyball to coaching, Sarah integrates her love for movement and sports into her work with athletes. Genetic Insights: The importance of using genetic testing to uncover personalized pathways for nutrition, training, and recovery, and how these insights address both chronic illness and performance needs. Applications in Sports: Case studies from her work with athletes, such as improving recovery and addressing nutrient deficiencies, showcase the transformative impact of genomic insights. Overcoming Reluctance: Educating athletes about the benefits of genetic testing and addressing fears of uncovering unchangeable health risks. Epigenetics: The distinction between genetic predispositions and epigenetic factors, emphasizing how lifestyle choices can influence gene expression and health outcomes. Future of Genomics in Sports: Advocating for the integration of genomics into sports dietetics and performance training to empower athletes and revolutionize how teams and individuals approach health and performance.

In this episode of “The Genetic Coach,” Kim Le Court shares her remarkable journey from her roots in Mauritius to becoming a professional cyclist competing on the global stage. She reflects on the challenges of balancing career aspirations with personal life, overcoming injuries, and adapting from mountain biking to road racing in Europe. Le Court highlights the mental and physical demands of being an elite athlete, the importance of resilience, and the role of family support. She also discusses the complexities of training, data analytics in sports, and how her perspective on performance has evolved with experience.   Talking Points: Injury and Recovery: Kim opens up about her recent wrist injury, the physical and mental challenges of recovery, and the patience required to return to peak performance. Path to Professional Cycling: From Mauritius to the Women’s World Tour, Kim details her path and the pivotal role of her husband in supporting her career. Transitioning from Mountain Biking to Road Racing: The differences between mountain biking and road cycling and why Kim’s heart is now in road racing. Mental Toughness and Support Systems: How Kim maintains motivation through setbacks and the role of her family and mental coach in her journey. Training and Data Use: Kim shares her balanced approach to using data and listening to her body, emphasizing that mental strength is as crucial as physical metrics. Fueling and Nutrition: Insights into the strict nutrition protocols within the Women’s World Tour, including the use of supplements and hydration strategies. Mindset for Success: The importance of resilience, adaptability, and a positive outlook in pursuing long-term athletic goals.

In this episode of The Genetic Coach, professional distance runner Matt Llano discusses his journey into the world of competitive running, starting from his early days in sports to his eventual specialization in marathons and half marathons. Matt highlights his experiences training in Flagstaff, Arizona, representing Team USA, and his career achievements, including a personal best in the marathon and half marathon. He also opens up about his evolving relationship with running, from a singular focus on improving personal times to now exploring pacing for other athletes and considering life beyond his professional running career. Additionally, Matt discusses the impact of modern technology, training methods, and mental resilience in pushing athletic boundaries.   Main Talking Points: Matt’s early athletic career and his transition from soccer and swimming to running. The role of coaching and how it influenced his decision to focus on running full-time. His evolution from focusing solely on time trials to enjoying pacing and helping other athletes. His experiences running in prestigious marathons and half marathons, including his personal bests. The impact of modern sports technology (e.g., shoes, hydration, and genetic testing) on his training and performance. The balance between mental and physical training, including the toll of injuries and recovery. His thoughts on how athletes now must “turn every stone” in training, recovery, and nutrition to compete at the highest levels. His transition from competing as a professional athlete to exploring a new career path while still maintaining a passion for running.