SPLASH BOX | DNA Fitness Profile

1

Low-Carb Diet

✗ Low Effectiveness

Not Recommended

Your genes show minimal weight response to carbohydrate restriction

💬 What is Low-Carb Diet? Reducing rice, bread, and noodles. Commonly used for diabetes prevention but not effective for your genetic type.

Low-Fat Diet

✗ Low Effectiveness

Not Recommended

Reducing fat and oils shows minimal effect for your genetic profile

💬 What is Low-Fat Diet? Reducing butter, fried foods, and dietary fat. Does not suit your genetic profile.

Total Calorie Management

⭐ Most Effective

Strongly Recommended

Managing total daily calorie intake is most effective. Quantity matters more than food type.

💬 What is Total Calorie Management? Rather than tracking specific macros, focus on understanding your overall daily calorie intake.

📌

SPLASH BOX Diet Advice

Track total calories as your top priority — not macro ratios (X% carbs, Y% fat)
Choose low-GI foods (brown rice, oatmeal, vegetables) to keep blood sugar stable What is GI?
Limit sugary drinks and sweets — your glycation risk is elevated What is Glycation?
You're a morning person — eat a solid breakfast to optimize your metabolism
High blood pressure risk — target under 6g sodium/day with every meal

📋 All 5 Diet Types

DNA analysis identifies 5 diet types. Your type is ③ Calorie Control.

Type 01

Low-Carb

🥩

This type responds most strongly to carbohydrate restriction. Cutting rice, bread, and noodles in favor of meat, fish, and vegetables is most effective.

Best approach: Ketogenic / Atkins-style

Type 02

Low-Fat

🥗

This type manages weight best by reducing fat (oil, butter, fried foods). Japanese cuisine, steamed dishes, and lean proteins work well.

Best approach: Low-fat Japanese / Mediterranean (low-oil)

✦ Your Type

Type 03

Calorie Control

🍽️

Managing total daily calorie intake is more effective than controlling any specific macro. The key is quantity, not food type.

Best approach: Balanced diet / Calorie tracking / Stop at 80% full

Type 04

Muscle-First

💪

Diet has the strongest impact on muscle mass for this type. High protein is the top priority, with carbs as essential fuel for training.

Best approach: High-protein / Sports nutrition

Type 05

Mediterranean

🫒

The Mediterranean diet — olive oil, fish, vegetables, legumes — aligns best with this genetic profile. Also excellent for heart and vascular health.

Best approach: Mediterranean / Anti-inflammatory

Your Type (Calorie Control) — Browse specific menu options organized by cuisine

🔍 Browse My Recommended Menus →

※ Organized by cuisine: Japanese, Thai, Italian & more | View calories, nutrients & type compatibility

💡

2

🏆 Priority Supplements for Your DNA

Priority	Supplement	Why You Need It	Dosage & Timing
🔴 ESSENTIAL	Omega-3 Fatty Acids (Fish Oil)	Most critical for blood pressure management. Reduces inflammation and supports cardiovascular health. 💬 Omega-3 is a healthy fat found in oily fish. It reduces inflammation and lowers blood pressure.	1,000–2,000mg/day With meals
🔴 ESSENTIAL	Magnesium	Supports deep sleep (your weak point), muscle recovery, and blood pressure regulation. 💬 Magnesium is a mineral involved in 300+ enzyme reactions. Improves sleep quality and prevents muscle cramps.	300–400mg/day Best before bed
🟡 IMPORTANT	Vitamin B Complex (B6, B12, Folate)	Supports metabolism, nervous system, and muscle function. Adventurer types metabolize dopamine fast — B vitamins help rebalance. 💬 B vitamins are essential for energy production and nerve signaling. Deficiency causes fatigue.	B-Complex 1 tablet/day With breakfast
🟡 IMPORTANT	Collagen + Vitamin C	High injury risk + atopic dermatitis risk makes joint and skin strength critical. 💬 Collagen is a protein that forms skin, joints, and tendons. Taking it with Vitamin C significantly boosts absorption.	Collagen 5,000–10,000mg Vitamin C 500mg Post-workout
🔵 RECOMMENDED	Protein (Whey Isolate or Plant-Based)	Strength training is your most effective tool — protein amplifies every session's muscle-building results. 💬 Whey isolate is a fast-absorbing protein from milk whey. Choose isolate type for minimal blood sugar impact.	20–30g per serving Within 30 min post-workout
🔵 RECOMMENDED	Vitamin D3	Bangkok sun + sunscreen = likely vitamin D deficient. Supports bone density, immune function, and hormone health. 💬 Even in Bangkok, sunscreen use can lead to Vitamin D deficiency. Vitamin D is also linked to muscle strength and performance.	2,000–4,000 IU/day With breakfast

🧃

Dopamine-Boosting Foods (Adventurer-Specific)

💬 Dopamine is the motivation neurotransmitter. Adventurer types run low at baseline — these foods help raise levels naturally.

☕ Coffee — caffeine triggers dopamine release
🍫 Dark Chocolate (70%+ cacao)
🍵 Green / Black Tea (theanine + caffeine synergy)
🍌 Banana (contains tyrosine, a dopamine precursor)
🍊 Citrus Fruits (vitamin C supports catecholamine synthesis)

⚠️

Foods & Habits to Limit

High-sodium foods (processed foods, instant noodles) → blood pressure risk
High-GI foods (white sugar, sweet pastries, juice) → glycation risk
Caffeine after 2pm → disrupts deep sleep (6-hour half-life)
Alcohol before bed → feels like it helps sleep but destroys deep sleep quality
Extreme binges or crash diets → stretch mark + muscle breakdown risk

3

Most Effective Training

⭐ VERY EFFECTIVE

Strength Training

Genetically the most impactful for body composition and shape

Prescription: 2-3x/week / 2-3 sets × 8-15 reps

💬 What is Strength Training? Exercise using weights or machines to load the muscles. Increasing muscle mass raises basal metabolism, making it harder to gain fat.

Supplementary Training

✅ For Cardiovascular Health

Aerobic Training

Low effect for weight management alone. Essential for cardiovascular health and blood pressure control.

Prescription: 5+days/week / moderate-high intensity / 300+ min/week

💬 Aerobic Training? Continuous oxygen-using activities like jogging, swimming, and cycling. Improves cardiovascular function and blood pressure management.

Adventurer-Recommended Sports

🏄 Highly Recommended

High-Stimulus Activities

Performance peaks with novelty, challenge, and high-stimulus environments

Surfing, MTB, skiing, racing, and other thrill-based sports

💬 Adventurer types release dopamine optimally under stimulation. Thrilling activities boost dopamine levels and make motivation easier to sustain.

📅 SPLASH BOX Weekly Training Program

Mon

Strength
Full Body
Heavy

Tue

HIIT
Cardio
30 min

Wed

Recovery
Stretch
Light Walk

Thu

Strength
Full Body
Heavy

Fri

Cardio
Moderate
60 min

Sat

Sports
Activity
High Stimulus

Sun

Full
Rest
Stretch

🏋️

Staying Consistent: Adventurer-Specific Tips

Change your program every month — novelty is your fuel
Set goals with deadlines and challenge: competitions, personal records, body composition targets
HIIT beats steady-state cardio for Adventurer types — more intense, less boring
Morning workouts match your chronotype — schedule AM sessions for best adherence

4

🏋️ All 4 Muscle Types

DNA analysis identifies 4 muscle types. Your type is ② Fast-Twitch Dominant (Power Type).

Type 01

🚴

Slow-Twitch Dominant
(Endurance)

Built for endurance and stamina. Burns calories efficiently during long aerobic sessions. Ideal for marathons, swimming, cycling. Fat-burning is a strength.

Best Training: Long-distance running, swimming, aerobics
Body Tendency: Lean and toned easily · Hard to gain muscle

✦ Your Type

Type 02

🏋️

Fast-Twitch Dominant
(Power)

Built for power and explosive strength. Your body responds powerfully to high-load, short-duration training. Muscle gains come faster than most. Weight training produces maximum results.

Best Training: Weight training, HIIT, sprints
Body Tendency: Gains muscle easily, metabolism increases quickly · Body composition changes fast with proper management

Type 03

⚖️

Balanced Type
(Equal fast/slow twitch)

Equal mix of fast and slow-twitch muscle. Adapts well to both strength training and cardio. Versatile — suitable for nearly any sport.

Best Training: Combined strength + cardio program
Body Tendency: Balanced improvements · Few specific weaknesses

Type 04

🔥

High Metabolism
(Burner)

High resting metabolic rate — burns calories easily even at rest. Hard to gain fat but also hard to keep muscle. High protein diet is essential to maintain mass.

Best Training: Moderate-intensity strength training for muscle maintenance
Body Tendency: Loses weight easily but also loses muscle easily · Diet management is critical

🏋️

Your Muscle Type — Detail

Fast-Twitch Dominant (Power Type)

✅ Strengths of This Type

Body responds powerfully to heavy weight, short-duration high-intensity training
Muscle mass increases quickly, raising your basal metabolic rate
Naturally high performance in interval (HIIT) training
Body composition changes from strength training appear faster than other types

📌 Watch Out For

Cardio alone has low body-management effect for your type
Muscles grow fast but need material — protein intake is especially critical
Combined with low pain sensitivity → overtraining risk is high
2-3 strength sessions/week + adequate recovery days = maximum results

🫁 Also Important: VO2Max (Maximal Oxygen Uptake)

High Tendency Aerobic endurance is also genetically above average

💬 What is VO2Max? Maximum oxygen the body can use per minute during exercise. Higher = better cardiovascular fitness. Even as a fast-twitch type, your high VO2Max means strength + cardio produces compounding results.

📊 Body Management Priority Scores

💪 Strength Training Effectiveness

⭐ Maximum

🍽️ Total Calorie Management Effectiveness

⭐ High

🏃 Cardio for Weight Management

Low

🥗 Low-Carb Diet Effectiveness

Not Recommended

🧈 Low-Fat Diet Effectiveness

Not Recommended

✅

Effective Body Management Approach

Build muscle through strength training → raise your basal metabolic rate (long-term strategy)
Cardio 5x/week for VO2Max improvement and blood pressure management
The "recomposition" approach — build muscle while losing fat — is optimal for your type
Track body fat % and muscle mass monthly — not just weight

⚠️

Body Management Cautions

Rapid weight change → stretch mark risk — progress gradually
High glycation risk — manage skin health alongside body composition
Poor sleep quality limits growth hormone → slows muscle recovery — sleep management is essential
Low pain sensitivity means weight loss ≠ healthy loss — you may be losing muscle without knowing

5

🏄

Your DNA Type

ADVENTURER

COMTGene — Dopamine Metabolizer

💬 What is the COMT Gene? It produces an enzyme that breaks down dopamine — the motivation and reward neurotransmitter. Adventurer types have a fast-breaking variant, so dopamine stays low at baseline. When pressure or stimulation is present, dopamine reaches optimal levels and performance peaks.

✅ Your Strengths

Peak focus and problem-solving under pressure, tight deadlines, or competition
Excellent multitasker — thrives with multiple simultaneous challenges
High pain tolerance → handles intense training sessions well
Genetically high stress resilience — bounces back fast

⚠️ Challenges to Manage

Attention drops in repetitive, low-stimulation environments
Same workout routine every week leads to boredom and dropout
In an unstimulated baseline state, performance is below your potential
Short-term excitement can override long-term goals — needs active management

6

Required Sleep

Standard (7-9 hours)

Standard Sleep Duration

7-9 hours provides adequate recovery for most nights

Deep Sleep Tendency

⚠️ Light sleeper tendency

Recovery Needs Extra Attention

Deep sleep (where growth hormone peaks) tends to be short. Muscle repair and fatigue recovery are slower than average.

💬 What is Deep Sleep (Non-REM)? The deepest stage of sleep where growth hormone is concentrated. This is when muscles and cells are repaired.

Movement During Sleep

Minimal movement

Stays in one position

May affect circulation. Consider a pressure-distributing mattress.

🛌

SPLASH BOX Sleep Optimization Protocol

No screens or bright lights 1 hour before bed (promotes melatonin production)What is Melatonin?
Magnesium before bed helps reach deep sleep faster (see supplement section)
Maintain room temperature 18-22°C (Bangkok: use stronger AC than usual)
No caffeine after 2pm — 6-hour half-life means it's still active at bedtime
Avoid alcohol before bed — it feels sedating but severely damages deep sleep

7

Condition / Risk	Genetic Result	Fitness Impact
Alzheimer's Disease	✅ Low Risk	No concern
Parkinson's Disease	✅ Low Risk	No concern
LDL Cholesterol Elevation	Standard Risk	Manageable with cardio
HDL Cholesterol Reduction	✅ Low Risk	Exercise will improve further
Type 2 Diabetes	Standard Risk	Preventable with low-GI diet
⚠️ High Blood Pressure	🚨 Highly Increased Risk	Must check BP before high-intensity training. Never hold breath under max load.

🩺

Blood Pressure Training Guidelines

Check BP before high-intensity sessions — reduce intensity if 140/90mmHg or above
Avoid the Valsalva maneuver (breath-holding under strain) — causes dangerous BP spikes
Consistent cardio is essential for long-term BP control — stick to the 5x/week program
Your genes show salt sensitivity — target under 6g sodium/day
Schedule regular medical check-ups and keep a blood pressure log

8

Habit Formation Tendency

High habit-forming tendency

Habits lock in powerfully

Once training becomes a habit, it sticks powerfully. The first 30 days of routine-building are everything.

💡 Tracking and visualization tools (apps, progress graphs) are especially powerful for you

Intrinsic Motivation for Exercise

⭐ High intrinsic motivation

Self-motivated mover

You move because you want to, not because someone told you. Autonomy-supportive coaching works better than directive.

💬 What is intrinsic motivation? The drive that comes from within — not from rewards or punishment. High intrinsic motivation leads to long-term consistency.

Chronotype

Morning Person

Peak performance in the morning

1-2 hours after breakfast is your performance golden window

Stress Management Capacity

High stress tolerance

Mental toughness is a core strength

Handles high-intensity, high-load training mentally and emotionally. Watch for overtraining.

9

Glycation Risk

⚠️ Moderately High

Manage with low-GI diet

Excess sugar and white rice accelerate skin aging for your genetic type

Stretch Marks

⚠️ Higher tendency

Watch for rapid body composition changes

Rapid weight gain or loss increases stretch mark risk for your skin type

UV Sensitivity

UV Sensitive

UV Protection Required

Always use SPF30+ sunscreen for outdoor training — Bangkok sun is intense

Atopic Dermatitis

⚠️ Higher Risk

Choose skin-friendly athletic wear

Sweat and friction can trigger flare-ups. Moisture-wicking athletic wear is essential. Shower promptly after training.

10

01

Measure Your Blood Pressure
Before starting any fitness program. #1 risk — know your numbers first.

02

Start Your 3 Core Supplements
Omega-3 + Magnesium + Protein. Your genes make these essential, not optional.

03

Schedule 2 Strength Training Days
Start with Monday + Thursday. Just 2 fixed days. After 30 days it becomes automatic.

04

Track Your Calories for 7 Days
Not forever — just 7 days to understand your baseline. Knowledge is the first step.

05

Define Your Sleep Routine
Set a fixed bedtime, cut caffeine after 2pm, no phone 1 hour before sleep.