PFPS — Genes & Biomarkers Summary
Biomarker / Gene
Bad Score
Free Plan
Plan With Purchases
BIOMARKERS
Vitamin D (25-OH)
Biomarker · Hormone
<20 ng/mL
Midday sun 15–30 min,
fatty fish, egg yolks
D3 2,000–5,000 IU/day
+ K2 MK-7 100–200 mcg
hs-CRP
Biomarker · Inflammation
>3.0 mg/L
Sleep 7–9h, whole foods,
30 min aerobic exercise
Omega-3 2–4g EPA+DHA
+ curcumin 500–1000mg
RBC Magnesium
Biomarker · Electrolyte
<5.6 mg/dL
Dark greens, pumpkin
seeds, reduce alcohol
Mg glycinate 200–400mg
daily, evening dose
COMP
Biomarker · Cartilage
Elevated serum
Low-impact activity
(cycling, swimming)
UC-II collagen 40mg
+ glucosamine sulfate 1500mg
Omega-3 Index
Biomarker · Fatty acids
<4% (target 8%+)
Fatty fish 3–4x/week,
reduce seed oils
Fish oil 2–4g EPA+DHA
(triglyceride form)
Morning Cortisol
Biomarker · Hormone
Dysregulated curve
Consistent sleep/wake,
cold face immersion
Ashwagandha 300–600mg
+ phosphatidylserine 400mg
Ferritin
Biomarker · Iron storage
<30 ng/mL
Heme iron + Vit C,
separate from calcium
Iron bisglycinate 25–50mg
every other day
GENES
COL5A1
Gene · Collagen V
Unfavorable 3'-UTR
Eccentric loading,
slow-tempo squats 3×/wk
Collagen peptides 10–15g
+ Vit C pre-exercise
ACTN3 R577X
Gene · Muscle fiber
XX genotype
Proprioception + balance,
endurance emphasis
Creatine 3–5g/day
+ HMB 3g/day
MMP3
Gene · Tissue remodeling
rs679620 variant
Progressive load +
deload wks every 4–6wk
Curcumin 500mg+piperine
+ boswellia AKBA 150mg
IL-6 -174G/C
Gene · Inflammation
GG genotype
Cold immersion post-training,
zone 2 cardio
Quercetin 500–1000mg
+ omega-3 + curcumin
VDR
Gene · Vit D receptor
Unfavorable variant
Max sun exposure,
dietary Vit D sources
D3 3,000–5,000 IU/day
+ K2 200mcg + Mg
VEGF
Gene · Vascularization
Unfavorable variant
Zone 2 cardio 30+ min,
avoid prolonged rest
Beetroot extract
400–600mg nitrate equiv.