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Understanding Your TRHR Gene and Body Composition

Obesity and body composition are shaped by many factors including genetics, diet, activity, and environment. One gene that influences how your body manages energy and muscle is TRHR, which helps regulate thyroid hormone pathways. Variations in TRHR can subtly affect metabolism, lean body mass, and muscle strength. Below you will find straightforward explanations of what these TRHR results mean and practical, evidence-informed suggestions for diet, supplements, exercise, testing, and lifestyle to support healthy metabolism and body composition.

What TRHR Does

The TRHR gene encodes a receptor involved in the thyrotropin-releasing hormone system. This system helps control thyroid hormone release, which in turn affects how your body converts calories into energy. Differences in TRHR can influence muscle development and the balance between lean tissue and fat, which may change overall body composition and metabolic efficiency.

How to Read This Result

This report refers to the genetic marker rs16892496. The “effect allele” is associated with a genetic pattern that research links to differences in lean body mass and muscle strength. Below are clear interpretations for each genotype and tailored suggestions you can use to optimize health based on your result.

Two effect alleles (CC) — what this may mean

If you have the CC genotype for rs16892496, you carry two copies of the effect allele. This genotype has been associated with differences in metabolism and reduced lean body mass and muscle strength in some studies. That does not determine your future, but it may mean you benefit from extra attention to strategies that support muscle maintenance and metabolic health.

Practical recommendations

  • Strength training 2 to 4 times per week focusing on progressive overload to build and preserve muscle.
  • Include adequate protein at each meal: aim for 20 to 30 grams per meal or roughly 1.2 to 1.6 g/kg body weight per day depending on activity level.
  • Prioritize whole foods: lean proteins, legumes, whole grains, fruits, vegetables, nuts, and seeds to support nutrient density and satiety.
  • Combine aerobic exercise for cardiovascular health with resistance exercise for muscle mass.
  • Ensure consistent sleep and stress management, as poor sleep and chronic stress can worsen metabolic outcomes.
  • Consider monitoring body composition (e.g., DEXA or reliable bioelectrical impedance) rather than only scale weight to track changes in muscle and fat.

Supplements and nutrients to consider

  • Protein powder (whey or plant-based) to help meet protein targets when whole food is insufficient.
  • Vitamin D if deficient — supports muscle function and overall health.
  • Omega-3 fatty acids for inflammation control and metabolic support.
  • Creatine monohydrate can safely support muscle strength gains when combined with resistance training.
One effect allele (CA) — what this may mean

If you have the CA genotype, you carry one copy of the effect allele. This is associated with mild variations in how thyroid pathways and metabolism function. Effects on lean body mass and muscle strength are typically modest, and lifestyle adjustments can strongly influence outcomes.

Practical recommendations

  • Maintain a balanced exercise plan that includes resistance training 2 to 3 times per week plus regular aerobic activity.
  • Aim for consistent protein intake across meals and prioritize nutrient-dense whole foods.
  • Focus on gradual improvements: small, sustainable changes in movement and nutrition are highly effective.
  • Sleep 7 to 9 hours per night and use stress reduction techniques such as mindfulness, walking, or breathing exercises.
  • Track progress with strength markers (e.g., lifts, repetitions) and body composition rather than weight alone.

Supplements and nutrients to consider

  • Protein supplement if your dietary protein is low.
  • Vitamin D and omega-3s if levels are low or dietary intake is inadequate.
  • Consider a multivitamin to fill nutritional gaps if your diet is limited in variety.
Zero effect alleles (AA) — what this may mean

If you have the AA genotype, you carry two copies of the non-effect allele. This pattern is associated with typical TRHR function and standard regulation of thyroid-related metabolism. You are likely to have the more common genetic variant that supports normal lean mass and muscle strength, but lifestyle still plays a central role in long-term health.

Practical recommendations

  • Continue a balanced mix of aerobic and resistance exercise to preserve muscle and metabolic health.
  • Follow a nutrient-dense diet, adequate in protein and fiber, to support healthy body composition.
  • Monitor lifestyle factors like sleep, stress, alcohol intake, and medication use that can influence thyroid and metabolic function.
  • Use routine health screenings and body composition checks to detect meaningful changes early.

Supplements and nutrients to consider

  • Supplementation is usually tailored to individual needs — consider testing for deficiencies before starting supplements.
  • Vitamin D, omega-3s, and protein supplements are commonly useful when dietary intake is low.

Diet and Meal Tips to Support Metabolism and Muscle

  • Prioritize protein at each meal to support muscle repair and satiety: choose lean meats, fish, eggs, dairy, legumes, or soy.
  • Include a mix of carbohydrates: whole grains, starchy vegetables, and fruits for energy and recovery from workouts.
  • Add healthy fats like olive oil, nuts, seeds, and fatty fish to support hormone balance and nutrient absorption.
  • Aim for consistent meal timing to stabilize energy and appetite — avoid long periods of extreme calorie restriction that can reduce muscle mass.
  • Stay hydrated; mild dehydration can impair performance and recovery.

Exercise Recommendations

  • Resistance training: 2 to 4 sessions per week emphasizing major muscle groups, progressive overload, and compound movements.
  • Aerobic activity: 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week, adjusted to your fitness and goals.
  • Include flexibility and mobility work to support safe movement and reduce injury risk.

Blood Tests and Monitoring

  • Consider checking thyroid function tests (TSH, free T4, and, if indicated, free T3) with your healthcare provider when symptoms suggest thyroid imbalance.
  • Vitamin D level if risk factors or symptoms exist.
  • Routine metabolic screening: fasting glucose, HbA1c, lipid panel, and basic metabolic panel to monitor cardiometabolic health.
  • Body composition assessments such as DEXA or consistent bioelectrical impedance for tracking muscle vs fat changes.

When to Consult Your Healthcare Provider

  • If you have symptoms of thyroid dysfunction such as unexplained weight change, persistent fatigue, hair loss, or temperature sensitivity.
  • Before starting any new supplement, medication, or major exercise program, especially if you have chronic conditions or take prescription medications.
  • If you want personalized interpretation of genetic results in the context of your medical history and present health goals.

PlexusDx provides educational information about genetic predispositions and is not providing medical advice. Always consult your healthcare provider before making changes to diet, supplements, exercise routines, or medical care. Your genetics are one piece of the puzzle — lifestyle, environment, and medical history are essential parts of your health story.