Focus Genes & Biomarkers — Suboptimal Scores & Actions
Gene / Biomarker
Suboptimal Score / Factor
Free Actions
Non-free Actions
GENES
BIOMARKERS
COMT (Val158Met)
Fast dopamine clearance
Exercise, cold exposure
L-Tyrosine, Mucuna pruriens
DRD4 (7R allele)
Reduced dopamine sensitivity
Novel stimuli, deep sleep
Low-dose stimulants (Rx)
MAOA (low activity)
Slow neurotransmitter breakdown
Aerobic exercise daily
SAMe, Riboflavin (B2)
BDNF (Val66Met)
Impaired BDNF secretion
Intermittent fasting, running
Lion's Mane, Magnesium
SLC6A4 (5-HTTLPR short)
Low serotonin reuptake
Sunlight, tryptophan-rich diet
5-HTP, SSRI (Rx if needed)
Dopamine (urinary)
Low level
Protein breakfast, exercise
L-Tyrosine, Rhodiola rosea
Cortisol (salivary)
Chronically elevated
Meditation, sleep hygiene
Ashwagandha, Phosphatidylserine
BDNF (serum)
<20 ng/mL
Endurance training, fasting
Lion's Mane, Omega-3
Ferritin (iron stores)
<50 ng/mL
Iron-rich foods + vitamin C
Iron bisglycinate supplement
Omega-3 Index
<8% EPA+DHA
Fatty fish 2-3x/week
Fish oil 2-3 g/day
Vitamin D (25-OH-D3)
<30 ng/mL
Daily sun exposure (20 min)
Vitamin D3 + K2 supplement