Report

Introduction

What is Epigenetics?

Epigenetics is the study of changes in how genes are expressed, without changing the underlying DNA itself. DNA is the molecule in each of our cells that contains the biological blueprint or set of instructions that tells each cell how to function, grow, and develop. You might think of it like a light switch: your DNA is the wiring, while epigenetics controls whether the “switch” is turned on or off. Various factors like environment and lifestyle influence these switches, affecting how your genes function and how your body responds to different situations. For example, diet, exercise, and stress can “turn on” or “turn off” certain genes, which can impact our health and risk of chronic diseases like heart disease. These changes can even be passed down to future generations! So, what we eat, do, and even think can live past our own life experiences.

How does Epigenetics relate to health?

Gene expression – the turning “on and off” of different genes – affects how your body functions and responds to your environment. When certain genes that protect against disease are turned off or if harmful genes are turned on, it can lead to health problems like cancer, heart disease, or diabetes. We measure something called DNA methylation patterns, which are the switches that turn the genes on and off. These patterns change slowly, over a period of weeks to months, and are associated with many aspects of your health. Monitoring these changes over time offers the potential to personalize dietary and other lifestyle modifications that can improve your health and even slow the aging process.

How does Prosper report your Epigenetic Health Score?

Prosper uses advanced genetic testing to analyze the epigenetic changes in DNA using a sample from the inside of your cheek (buccal swab). This information can predict your epigenetic health by comparing your DNA results to those of a reference group with known health markers. The results are given as a percentile score, showing how your score compares to others in that reference group. For example, a score of 50 means you are at the average level, or the 50th percentile of the reference group.

Your biological age score basically shows how well your (cheek) cells are functioning based on the epigenetic data as we have described above and additional information from bloodwork and your answers to the surveys. Your lifestyle behaviors (nutrition, exercise, stress management, etc.) affect your cellular health. YOU are the sum of all your individual cells!

Some recommendations that may help improve your Biological Aging Score are

  • Protect and maintain a healthy oral microbiome (your mouth bacteria)  Don’t smoke or use oral tobacco products. Brush and floss regularly.
  • Eat a balanced and nutritious diet that naturally controls inflammation Follow your health provider’s guidelines on healthy nutrition.
  • Get regular physical activity  Cardio and strength (resistance) training as per your health provider’s guidelines.
  • If you choose to use alcohol, drink in moderation, limiting your intake to no more than one drink daily for women and two for men  Don’t use tobacco products.
  • Stress management  There are many ways to manage stress including yoga, meditation, guided imagery and many others. Adopt a positive mindset and try some stress management techniques that work for you, including cooking and physical activity put you in the “zone”!
  • Increase sleep quality  Restful sleep allows your body to recover. Exposure to morning sunlight and regular exercise help. Aim for at least 7 hours a night and consider an evening routine that optimally prepares you for high quality sleep, including eating a delicious anti-inflammatory meal at least 3 hours before bedtime.
  • Manage blood glucose levels  Reduce added sugar consumption and explore ways of sweetening foods or drinks that do not involve added sugars. Pay special attention to not eating carbohydrates late in the day.

Your metabolic health score reflects your metabolic health based on DNA methylation. A higher score indicates that your blood sugar is better controlled, your kidneys are filtering your blood well and you are aging more slowly than most of your peers. To improve this score, continue to focus on lifestyle changes and consider getting help as needed to develop a more personalized plan.

Some recommendations that may help improve your Metabolic Health Score are:

  • Eat a balanced and nutritious diet Don’t let perfection be the enemy of good but strive to improve!
  • Regular physical activity 150 minutes of moderate level physical activity (you have the breath to talk but not sing) per week and at least two days of strength/resistance training (weight training) per week. And don’t forget flexibility training… This can be a relaxing yoga session!
  • Reduce tobacco and alcohol use As above.
  • Stress management Reducing stress lowers cortisol and other stress hormones, which improves your health in many ways!
  • Increase sleep quality Limit screen time (laptops, TVs, phones, etc.) at least an hour before bedtime and consider a relaxing evening ritual like a warm bath or herbal tea that becomes your signal that it is time to wind down.
  • Health check-ups Visit your healthcare provider regularly.

Your body composition (e.g., fat, muscle, water and bone) score primarily serves as an indicator of how your epigenetic pattern reflects your amount of body fat. Higher scores are associated with better nutrition as well as better cardiovascular and inflammation scores. High amounts of visceral fat (the fat that surrounds your internal organs like your liver and intestines) contributes to chronic inflammation.

Some recommendations that may help improve your Body Composition Score are:

  • Eat a balanced and nutritious diet Make sure that your diet includes lots of plants (they have ALL of the fiber) and lots of natural colors and nice flavors. Limit added sugars.
  • Regular physical activity The “biggest bang for your buck” comes from ensuring that you get at least 2.5 hours of moderate level activity weekly. More activity is even better but 2.5 hours weekly reduces the chance of death from ANY CAUSE by 20%!
  • Caloric balance Eat foods that are nutrient rich and not calorie rich. Talk with your health care provider’s dietitian for more information. Eat until you are satisfied but not stuffed.
  • Stress management Consider a wearable device like an Apple watch, Oura ring or Whoop strap if you are interested in learning more about how your lifestyle behaviors affect your stress levels.
  • Increase sleep quality Ensure that your room is dark and quiet for best results.
  • Hydration Consider having a water bottle nearby to remind you to drink more water!
  • Limit sedentary behavior Break up prolonged episodes of sitting by getting up to walk for 5 minutes every hour.

Your inflammation score estimates inflammation levels in your body based on DNA methylation. It predicts levels of inflammatory proteins and the likelihood of systemic inflammation. We are also measuring various blood markers of inflammation and will compare these scores. A higher inflammation score is linked to better body composition, heart health, and slower biological aging. Healthy lifestyle choices can improve your score by managing inflammation.

Some recommendations that may help improve your Inflammation Score are:

  • Eat an anti-Inflammatory diet Incorporate omega-3 fatty acids and antioxidant-rich foods into your diet as instructed by your healthcare provider’s dietitian. These foods are naturally flavorful and colorful.
  • Regular physical activity The best physical activity for you is the one that you most enjoy doing!
  • Stress management Make sure that you find time for simple joy each day.
  • Increase sleep quality Is your mattress comfortable? Is your room temperature comfortable?
  • Reduce tobacco and alcohol use As above.
  • Maintain a healthy weight Not having a healthy BMI can lead to chronic inflammation either from abundant fat cells from being overweight or lack of energy to the immune system from being underweight.
  • Ensure adequate hydration If you are feeling thirsty, then you are already dehydrated.

Your heart health score as an indicator for high blood pressure based on your DNA methylation patterns. It identifies specific patterns in DNA methylation that are associated with high blood pressure. To increase your heart health score, focus on adopting heart-healthy lifestyle habits.

Some recommendations that may help improve your Heart Health Score are:

  • Eat a balanced and nutritious diet Fiber, nutrients (the reds, blues, greens and yellows), omega-3 fatty acids.
  • Regular physical activity Consider an exercise buddy to keep you motivated to move more!
  • Manage blood pressure Maintain a healthy weight. Take your medications as prescribed by your healthcare provider. Limit added sodium (table salt).
  • Manage cholesterol levels Take medications as prescribed by your healthcare provider. Limit saturated fats primarily found in animal fats.
  • Reduce tobacco and alcohol use Get rid of tobacco and use alcohol only in moderation if at all
  • Stress management Incorporate into your daily activity things that lower heart rate and blood pressure and allow you to rest. Meditation, yoga, music, prayer, breathing exercises. Find moments of awe if you can. Notice the small stuff!

Your Nutrition Score reflects your diet based on DNA methylation patterns, which can change in response to high red meat (beef, pork, lamb) consumption. Higher scores are linked to better health and slower aging, while lower scores suggest higher red meat intake. Improving your score involves eating a balanced diet and reducing red meat intake.

Some recommendations that may help improve your Nutrition Score are:

  • Reduce red meat consumption. Focus on whole, unprocessed foods; prioritize plant-based foods and other lean protein sources; incorporate healthy fats Ask your healthcare provider’s dietitian how to make this work best for you!
  • Manage your blood glucose levels Reduce added sugar consumption in its many forms. Consider a short 10- to 15-minute walk after meals to smooth out how fast your body converts what you have eaten into blood sugar.
  • Hydration Consider making a habit of always having a water bottle nearby to remind you to hydrate!}