The House of Genes

3X4 Genetics

The House of Genes Podcast explores the intersection of genetics, performance, and personalized health to help you unlock your full potential. Each episode brings together experts, clinicians, innovators, and health-and-perfromance-minded individuals to break down complex genetic and performance science into actionable insights. From optimizing recovery and energy to understanding your unique biology, we dive into what truly drives human performance and longevity. This is where cutting-edge research meets real-world application. Whether you're an athlete, clinician, or simply curious about your health, The House of Genes gives you the tools to perform at your best. Tune in to rethink what’s possible when your plan is actually built for you.

Episodes

  1. 3d ago

    Zat Knight | How to Forge Resilience, Recover From Adversity & Perform Under Pressure

    In this episode of the House of Genes podcast, my guest is Zat Knight, the former Fulham, Aston Villa, and Bolton defender who built a 17-year professional career and earned caps for England. Recorded at The Soccer Tournament (TST) in Raleigh, North Carolina, we trace his path from leaving school at 16 for a factory job in Birmingham, to being scouted on a Saturday non-league pitch, to signing for Fulham under Kevin Keegan. Zat shares why choosing discomfort over comfort shaped his entire career, and why punctuality and accountability mattered more to him than almost anything else. He also opens up, for the first time on camera, about surviving a house fire that left him with third-degree burns across 39% of his body. Zat takes us through the fear of never playing again, the slow road back through walking, diet, and discipline, and his return to competitive football just one year later. It is an honest conversation about resilience, identity, and the quiet strength it takes to keep showing up. Timestamps 00:00:00 Introduction 00:02:29 Signing for Fulham Under Kevin Keegan 00:04:08 A 17-Year Career: Villa, Bolton & England 00:04:32 Choosing Discomfort: Leaving Home at 17 00:07:18 Punctuality & Accountability 00:11:58 Surviving a House Fire 00:13:16 The Road Back & Return to Play 00:16:49 Your Value Is Not Your Scars 00:19:29 Pride Over Regret The House of Genes Instagram:   / thehouseofgenes   GENEFIT Sport Instagram:   / genefitsport   GENEFIT Sport Website: https://genefit.pro Zat Knight: https://www.instagram.com/zatknight/

    21 min

  2. Jun 3

    Who Deserves a Seat at Your Table? | A Genes First Approach to Your Decision Making

    In this episode, we unpack one of the most overlooked principles in elite athletic development: the board of advisors. Who deserves a seat at your table? Who doesn't? When you start with a Genes First approach to your decision making, it pays off to know exactly what you need to focus on. We discuss the people that belong in an athlete's inner circle, the influences that quietly hijack decision-making (social media, supplement trends, AI), and how to build a high-trust network around coaches, family, and medical staff. This episode is for any coach, athlete, or practitioner thinking about who they should be listening to, and why. Timestamps 1:30 — What a board of advisors actually is 03:45 — Who deserves a seat at the table 06:20 — The influences athletes should avoid 09:10 — The genes first filter for every decision 12:30 — Caffeine & CYP1A2 21:00 — Treating yourself as your own enterpris Links The House of Genes Instagram: https://www.instagram.com/thehouseofgenes/ GENEFIT Instagram: https://www.instagram.com/genefit.pro/ GENEFIT Website: https://genefit.pro/

    15 min

  3. May 12

    NSCA Coach of the Year on What Coaches Get Wrong | Megan Young

    In this episode of the House of Genes podcast, we sit down with NSCA Strength Coach Meg Young. Meg is the NSCA Strength of Sport Coach of the Year and the first person from soccer to receive the honor. Megan spent 12 years at Auburn University, served as High Performance Director for the Chicago Stars (NWSL), and most recently was Performance Coach for the Seattle Sounders (MLS). We discuss what truly defines high performance inside elite sport, and how a high-performance lifestyle applies to anyone, not just professional athletes. We unpack how the best coaches filter signal from noise in an age of data overload, why information is not the same as knowledge, and how to distinguish buy-in from compliance and engagement. We also get to discuss Meg's own genetic results, and she shares how knowing her post-training inflammation profile reshaped her recovery protocol. Then, dive into peptides and the rise of shortcut tools in performance, the under-discussed realities of compensation, PTO, and burnout in pro performance. Whether you're a coach, athlete, or anyone interested in the systems behind elite performance and longevity, this conversation offers a practical framework for thinking about identity, curiosity, and a high-performance lifestyle. The House of Genes Instagram: https://www.instagram.com/thehouseofgenes/ GENEFIT Sport Instagram: https://instagram.com/genefitsport GENEFIT Sport Website: https://genefit.pro Megan Young: https://linktr.ee/megyoung Instagram: https://www.instagram.com/coachmegastrong/ Timestamps [00:00:00] Welcome & Introducing Meg Young [00:08:36] Defining High Performance [00:11:05] Filtering Data: Information vs. Knowledge [00:12:10] How To Ask Better Questions [00:15:50] Buy-In vs. Compliance [00:16:54] Curiosity, Plasticity & Diversifying Your Health Lenses [00:30:04] Are Peptides Just A Trend? [00:37:03] PTO, Burnout & Compensation in Pro Performance [00:40:45] Identity Isn't the Crest on the Shirt [00:42:14] The Gen Pop Gym Test, Empathy for Athletes [00:43:49] Quick Hitters: Hybrid Fitness, Ice Hockey, Surfing [00:46:14] Meg's 3X4 Genetic Test: Post-Training Inflammation [00:47:20] Closing Wisdom: Days Move Slow, Years Move Fast #HouseOfGenes #GENEFIT #3X4Genetics #StrengthAndConditioning #HighPerformance #SportsScience #Genetics #PerformanceCoach #MLS #NWSL

    50 min

  4. Apr 21

    The 7-Day Genetic Recovery Map | How to Build a Personalized Recovery Protocol

    What does a truly personalized recovery week look like when it's built around an athlete's genetics? In Episode 6 of the House of Genes podcast, GENEFIT Sport performance expert Daniel Guzman breaks down a complete 7-day genetic recovery roadmap for a soccer player, walking through every phase of the week from the final whistle to the next kickoff and showing how a genes-first approach changes the decisions made at every step. From deploying the right recovery modalities to understanding why two athletes in the same position need completely different protocols, this episode turns genetic sports science into a practical day-by-day action plan. When you know an athlete's genetic response to inflammation, muscle damage, and oxidative stress, every modality, every meal, and every rest day has a reason behind it. That is the genes-first approach in action. Build your personalized genetic performance plan at genefit.pro

    27 min

  5. Apr 14

    The High-Performance System | 5 Gene Categories Every Coach and Athlete Must Understand

    What if the reason your athletes keep breaking down isn't their training load, it's that you're building on the wrong foundation? In this episode, Daniel Guzman breaks down the 5 gene categories every athlete and coach needs to understand to build a truly personalized high-performance system. From injury risk profiling to power and endurance responsiveness, recovery pathways, ergogenics like caffeine, and nutrition, these are the pillars that turn guesswork into precision. Too many coaches are chasing their tails: patching injuries, swapping interventions, and throwing the kitchen sink at problems that could have been anticipated from the start. A genes-first approach doesn't promise a perfect program, but it gives you the most stable foundation possible to build one. If you're still designing athlete programs without knowing their genetic starting point, you're not personalizing - you're assuming.

    25 min

  6. Apr 7

    Start With the Code | A Genes-First Approach to Athlete Profiling

    What should happen before an athlete ever steps on the field? In this episode, we break down the most critical steps in athlete profiling and intake - and why it all starts with genetics. From understanding injury predisposition and recovery capacity to tailoring nutrition and training load from day one, a genes-first approach gives coaches, practitioners, and performance teams a head start that no questionnaire alone can provide. If you're still building athlete profiles without genetic data, you're leaving your most powerful tool on the bench.

    17 min

  7. Mar 31

    Building A Genes First Program in under 20 minutes | The House of Genes Podcast

    In this episode, Daniel Guzman, Head of Performance 3X4 Genetics, shows how to create an athletes program using a gen's first approach. He discusses the current industry problem that creates generic protocols for mass adoption and the solution genetics brings for true personalization.

    19 min

  8. Mar 24

    The Power of Specialization | What Your DNA Reveals for Peak Performance

    Most athletes train the same way and wonder why results plateau. In this episode of House of Genes, discover how genetic profiling ends the era of generalization and unlocks true specialization. Learn what your unique DNA says about your ideal training style, recovery needs, and performance potential, so you can finally train smarter, not harder, and reach the next level.

    20 min

  9. Mar 18

    Redefining High Performance | The House of Genes Podcast

    Welcome to the house of genes podcast!

    14 min
  • 9 Episodes

About

The House of Genes Podcast explores the intersection of genetics, performance, and personalized health to help you unlock your full potential. Each episode brings together experts, clinicians, innovators, and health-and-perfromance-minded individuals to break down complex genetic and performance science into actionable insights. From optimizing recovery and energy to understanding your unique biology, we dive into what truly drives human performance and longevity. This is where cutting-edge research meets real-world application. Whether you're an athlete, clinician, or simply curious about your health, The House of Genes gives you the tools to perform at your best. Tune in to rethink what’s possible when your plan is actually built for you.

Information

  • Creator
    3X4 Genetics
  • Years Active
    2K
  • Episodes
    9
  • Rating
    Clean
  • Copyright
    © 2026 3X4 Genetics
  • Show Website
    The House of Genes