The Hunger Hormone - How Genetics Influence Our Appetite and Weight
Empower Your Health Journey: Log In to Discover Your Genetic Insights
For many people struggling to lose weight, it can feel like their own bodies are working against them. The reality is that for some, their genetic makeup programs them to eat more and gain weight more easily. Research on genetics provides insight into these biological forces - and how we can counteract them.
A major culprit is the FTO gene, with a common variant strongly linked to obesity risk. Individuals with two copies of the obesity-risk FTO variant are biologically programmed to eat more. Not only do these people have higher ghrelin levels and therefore feel hungrier, their brains respond differently to ghrelin and to pictures of food.
Ghrelin is the "hunger hormone" released in the stomach that triggers that nagging urge to eat. Those with the FTO variant have 16-18% higher circulating ghrelin levels, signalling to their brains that they need more calories. MRI scans show greater activation of their brain's reward circuits in response to food cues and ghrelin. This lights up craving and motivation for food, making it hard to resist temptation.
Ghrelin’s role as an appetite stimulant was discovered in 1999, when scientists found this hormone is secreted by the stomach in anticipation of meals to signal hunger to the brain. Ghrelin levels rise before eating when the stomach is empty, then fall after meals when nutrients are consumed. Besides spurring hunger signals, ghrelin also slows metabolism and reduces fat breakdown - essentially putting the body in fat-storing mode. This hormone acts in opposition to leptin, which is released by fat cells and suppresses appetite when we have adequate energy stores. Together, ghrelin and leptin regulate hunger and satiety signals to maintain proper energy balance. However, when variants like FTO disrupt this system, the appetite-stimulating effects of ghrelin gain the upper hand, promoting overeating behaviors that lead to weight gain.
In essence, the FTO variant drives up appetite on two fronts - a growling stomach begging to be fed, and heightened reward activation in the brain screaming for a sugar or fat fix. With such a strong biological drive to eat more, it's no wonder carriers tend to gain weight and struggle to shed pounds.
While we can't rewrite our genetic code, we can make lifestyle choices to overcome FTO's pull. Knowing your personal genetic obesity risk helps put struggles with eating and weight in perspective. This understanding brings motivation to adopt strategies targeting diet, activity levels, stress, and sleep.
To battle back against FTO, fill up on fiber and protein to control hunger, limit processed foods, practice mindful eating without distractions, and build regular exercise into your routine. Consider weight loss medications or surgery if obesity is severely impacting health. Small consistent changes to behaviors can help override what genetics has programmed us to do.
Our DNA may nudge us toward overeating, but it does not flat out determine our destiny. While some are dealt a tougher hand when it comes to appetite and weight, healthy habits can help anyone tip the scales back to a place of health and wellbeing. Outsmart your genes through informed choices and actions.
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Green Tea Extract
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Garcinia Cambogia
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Glucomannan
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Forskolin
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Conjugated Linoleic Acid (CLA)
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5-HTP
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