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How Your CYYR1 Gene Affects Triglyceride Response to Exercise

Triglyceride response refers to how physical activity changes the levels of triglycerides, a common type of fat in the blood that influences heart and metabolic health. Variations in the CYYR1 gene, specifically at the rs222158 position, are associated with differences in how much exercise can lower triglycerides. While CYYR1's precise biological role is still under study, people with certain versions of this variant tend to experience larger drops in triglyceride levels after aerobic activity.

Why this matters

High triglycerides are a known risk factor for cardiovascular disease and can also contribute to metabolic complications. Understanding genetic tendencies can help you personalize lifestyle choices so you get the most benefit from exercise and diet. No matter your genotype, regular physical activity and healthy eating help lower triglycerides — but your genes may influence how large that improvement is.

Key lifestyle steps that support healthy triglyceride levels

  • Prefer aerobic exercise most days of the week: brisk walking, jogging, cycling, swimming, or group fitness classes for 30 to 60 minutes per session.
  • Include at least two sessions weekly of resistance training to maintain muscle mass and metabolic health.
  • Adopt a balanced eating pattern low in saturated fats and added sugars, with an emphasis on whole foods: vegetables, fruits, whole grains, lean proteins, nuts, seeds, and legumes.
  • Limit refined carbohydrates and high-sugar beverages, which can raise triglyceride levels.
  • Maintain a healthy weight. Even modest weight loss often lowers triglycerides.
  • Avoid excessive alcohol intake, which can substantially raise triglycerides in some people.

Diet, supplements, and monitoring recommendations

  • Focus on healthy fats: replace saturated fats with monounsaturated and polyunsaturated fats (olive oil, avocados, fatty fish).
  • Increase omega-3 fatty acids through fatty fish (salmon, mackerel, sardines) or consider fish oil supplements if dietary intake is low. Omega-3s are well known to support healthy triglyceride levels.
  • Consider fiber-rich foods such as oats, barley, beans, fruits, and vegetables to help improve blood lipid profiles.
  • If taking supplements, choose reputable brands and discuss dosages with your healthcare provider — especially fish oil, which can interact with certain medications.
  • Get baseline and follow-up blood tests for fasting triglycerides and a standard lipid panel regularly, especially if you have known risk factors for heart disease or if you are starting new treatments, diets, or exercise programs.

Genetic interpretation

Find the explanation that matches your rs222158 genotype below. Expand the section that applies to you for tailored guidance.

2 effect alleles (AA) — Greater reduction in triglycerides from exercise

If you have the AA genotype at rs222158, you carry two copies of the effect allele associated with a strong reduction in triglycerides after physical activity. Research indicates that people with the A allele typically see larger decreases in triglyceride levels when they engage in regular aerobic exercise.

What this means for you

  • Exercise can be a particularly powerful tool for improving your triglyceride levels and overall heart health.
  • Prioritize consistent aerobic activity like brisk walking, cycling, or swimming most days of the week to maximize benefit.
  • Combine aerobic training with resistance work to support metabolic health and maintain gains over time.
  • Pair exercise with a diet low in saturated fats and refined sugars to amplify triglyceride-lowering effects.

Practical next steps

  • Start or maintain a routine of 150 to 300 minutes per week of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous activity, adjusted to your fitness level.
  • Include 2 sessions weekly of strength training and add interval-style workouts if appropriate and safe.
  • Discuss omega-3 supplementation and appropriate blood testing frequency with your healthcare provider.
1 effect allele (AG) — Moderate reduction in triglycerides from exercise

If you have the AG genotype at rs222158, you carry one copy of the A effect allele. This variation is linked to a moderate triglyceride-lowering response to exercise. While your response may not be as large as someone with two A alleles, you are still likely to benefit meaningfully from regular physical activity.

What this means for you

  • Exercise is still an effective and recommended strategy to lower triglycerides and support cardiovascular health.
  • Combining aerobic workouts with diet improvements may produce stronger benefits than either alone.
  • Small, consistent changes — such as adding 20 to 30 minutes of brisk walking most days — can produce measurable improvements.

Practical next steps

  • Aim for 150 minutes per week of moderate aerobic exercise, with progression to longer or more intense sessions as tolerated.
  • Use a combination of dietary strategies (reduce added sugars and refined carbs, increase fiber and omega-3 intake) to support exercise results.
  • Consider periodic lipid testing to track improvements and to guide interventions with your healthcare provider.
0 effect alleles (GG) — Average triglyceride response to exercise

If you have the GG genotype at rs222158, you carry two copies of the non-effect allele. Your genetic profile suggests an average triglyceride response to exercise — meaning physical activity will still help lower triglycerides, but you may not see the enhanced reductions reported for A allele carriers.

What this means for you

  • Exercise remains an important and effective tool for lipid health, even without the effect allele.
  • Because your genetic boost is not present, consider strengthening the lifestyle package around exercise: diet, weight management, alcohol moderation, and targeted supplements if appropriate.
  • Personalized efforts often make a big difference; tailor your approach and monitor results.

Practical next steps

  • Follow standard recommendations: at least 150 minutes per week of moderate aerobic activity and resistance training twice weekly.
  • Focus on dietary changes that reliably lower triglycerides: cut added sugars and refined carbs, eat more fiber and healthy fats, and moderate alcohol.
  • Work with your healthcare provider to set testing intervals for triglycerides and the full lipid panel to track progress.

When to talk to your healthcare provider

  • If fasting triglycerides are consistently elevated despite lifestyle changes.
  • If you are considering prescription therapies or higher-dose omega-3 products.
  • If you have other risk factors for heart disease such as high LDL cholesterol, diabetes, high blood pressure, or a family history of early cardiovascular disease.

PlexusDx provides educational information about genetic predispositions and how they may relate to health. This information is not medical advice. Always consult your healthcare provider before starting, stopping, or changing any medical treatment, exercise program, diet, or supplement.