202 | id == 202
202 | category_id == 18
202 | category_order == 15
202 | category_name == Weight
202 | category_color == #C47AC0
202 | slug == ADIPOQ-weight
202 | title == The Genetic Link Between Adiponectin and Obesity (ADIPOQ)
202 | meta_description == ADIPOQ encodes the protein hormone adiponectin. Learn about its variants associated with obesity and insulin resistance here.
202 | summary == <p style="text-align:justify"><strong>ADIPOQ encodes the protein hormone adiponectin, a key regulator of fat and sugar metabolism. Several variants of this gene are associated with obesity and insulin resistance &mdash; read on to check your genes and get tailored tips.</strong></p>
202 | overall_score_text == Your Weight Score (Based on ADIPOQ Gene)
202 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/ADIPOQ--Weight.jpg
202 | author_id == 12
202 | author_name == Carlos Tello
202 | author_title == PhD
202 | author_order == 55
202 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/CarlosTello.webp
202 | author_intro == <p><strong>Carlos received his PhD and MS from the Universidad de Sevilla.</strong></p>    <p>Carlos spent 9 years in the laboratory investigating mineral transport in plants. He then started working as a freelancer, mainly in science writing, editing, and consulting. Carlos is passionate about learning the mechanisms behind biological processes and communicating science to both academic and non-academic audiences. He strongly believes that scientific literacy is crucial to maintain a healthy lifestyle and avoid falling for scams.</p>
202 | author_social_media_name == linkedin
202 | author_social_media_icon == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/social-icon/linkedin.png
202 | author_social_order == 1
202 | author_social_link == https://www.linkedin.com/in/carlos-tello-lacal-b946b4a7/
202 | reviewer == None
202 | medical_reviewer_id == 11
202 | medical_reviewer_name == Puya Yazdi
202 | medical_reviewer_title == MD
202 | publish_date == 2020
202 | publish_date == 6
202 | publish_date == 4
202 | avg_rating == 5.0
202 | tags_id == 385
202 | tags_name == Adiponectin
202 | tags_id == 469
202 | tags_name == ADIPOQ Gene
202 | tags_id == 186
202 | tags_name == BMI
202 | tags_id == 468
202 | tags_name == Energy Expenditure
202 | tags_id == 116
202 | tags_name == Insulin Resistance
202 | tags_id == 165
202 | tags_name == Obesity
202 | permissions_favorite == False
202 | permissions_rate == False
202 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <h2><strong>What Is the <em>ADIPOQ </em>Gene?</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../gene/adipoq/"><em><span style="font-weight: 400;">ADIPOQ</span></em></a> <span style="font-weight: 400;">gene, also known as </span><em><span style="font-weight: 400;">APM1 </span></em><span style="font-weight: 400;">(short for &lsquo;</span><em><span style="font-weight: 400;">adipose most abundant gene transcript 1</span></em><span style="font-weight: 400;">&rsquo;), encodes the protein hormone </span><a href="https://selfhacked.com/blog/adiponectin/"><span style="font-weight: 400;">adiponectin</span></a><span style="font-weight: 400;">. This hormone is the most abundant gene product of fat cells and acts as a messenger molecule in other tissues, especially in the muscles and liver [</span><a href="https://ghr.nlm.nih.gov/gene/ADIPOQ"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816148/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">By activating multiple pathways in these tissues, adiponectin controls processes such as </span><a href="http://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin sensitivity</span></a><span style="font-weight: 400;">, fat burning, inflammation, and cell death [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816148/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3190268/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17903323/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Whether low adiponectin levels actually </span><em><span style="font-weight: 400;">cause </span></em><span style="font-weight: 400;">these conditions or are just a biomarker for their onset and progression remains unknown, but the production of this hormone is reduced in people with [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303398/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6057311/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26708392/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25616295/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Heart disease&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Diabetes</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Asthma</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Preterm birth</span></li> </ul> <p><span style="font-weight: 400;">Conversely, high adiponectin levels have been associated with autoimmune diseases such as rheumatoid arthritis, osteoarthritis, and lupus [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22876925/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/srep11296"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The <em>ADIPOQ </em>gene encodes the protein hormone adiponectin. Variations in its levels are associated with different metabolic and immune conditions.</span></p> <h3><strong>Adiponectin in Fat and Sugar Metabolism</strong></h3> <p><span style="font-weight: 400;">Adiponectin stimulates the development of fatty cells and promotes the &lsquo;healthy&rsquo; expansion of the fatty tissue. While its overproduction caused obesity in engineered mice, it also protected against </span><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;"> resulting from a </span><a href="http://selfhacked.com/blog/low-carb-diet-vs-high-carb-diet/"><span style="font-weight: 400;">high-fat diet</span></a><span style="font-weight: 400;"> [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15834118/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1950456/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/14576179/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In response to energy starvation in muscle cells, adiponectin activates the fat-burning enzyme </span><a href="http://selfhacked.com/blog/natural-ampk-activators/"><span style="font-weight: 400;">AMPK</span></a><span style="font-weight: 400;"> and pathways that promote sugar uptake. This results in increased energy expenditure and </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;">, as well as contributing to lower blood sugar levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/12802337/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC29372/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15619075/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16622416/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486142/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In the liver, adiponectin alleviates fatty liver disease (both alcohol- and obesity-associated) by activating fat breakdown while blocking its production through the AMPK and </span><a href="https://selfhacked.com/blog/about-ppar-alpha-and-natural-ways-to-activate-it/"><span style="font-weight: 400;">PPAR</span></a><span style="font-weight: 400;">-&alpha; pathways [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC162288/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17307971/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/11479627/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Importantly, the liver plays a key role in regulating blood sugar levels by maintaining a balance between its production and transport. Adiponectin is involved in these processes by blocking the enzymes that produce </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> in the liver and enhancing the sensitivity of its tissues to insulin [</span><a href="https://pubmed.ncbi.nlm.nih.gov/11479628/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12368907/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Adiponectin plays key roles in fat and sugar metabolism, mainly by promoting fat burning and enhancing insulin sensitivity.</span></p> <h2><strong><em>ADIPOQ </em>Variants in Body Weight and Insulin Resistance</strong></h2> <h3><strong>Rs1501299</strong></h3> <h4><strong>Body Weight</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;T&rsquo; variant of </span><a href="../../snp/rs1501299/"><span style="font-weight: 400;">rs1501299</span></a><span style="font-weight: 400;"> was associated with increased BMI and risk of obesity in several studies on Italian, African American, Mexican, Finnish, Tunisian, Greek,Taiwanese, and Indian populations. Similarly, obese carriers of this variant had higher fat percentage in a Swedish study [</span><a href="https://pubmed.ncbi.nlm.nih.gov/14673476/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978765/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/28416193"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3032655/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6817023/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20020584/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6161880/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24055485"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17684226/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16231017/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">However, the allele had no relationship with BMI in studies on Chinese, Jordanians, and diabetic Japanese. In Greek women with PCOS, Czech women, and healthy Tunisian volunteers, it was even associated with lower BMI and insulin levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16944773/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6298696/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15334388/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15590747/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16921786/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21870907/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">All in all, the evidence points towards an association with body weight. Indeed, a meta-analysis of 18 studies concluded that this variant increases the risk of obesity in people of Caucasian ethnicity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25223469/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Insulin Resistance</strong></h4> <p><span style="font-weight: 400;">The &lsquo;T&rsquo; variant has been associated with increased insulin resistance and risk of type 2 diabetes and metabolic syndrome in Italian, Indian, and Spanish studies [</span><a href="https://pubmed.ncbi.nlm.nih.gov/14673476/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24055485"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27915341"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6161880/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>How It Works</strong></h4> <p><span style="font-weight: 400;">The minor variant at rs1501299 has been associated with increased adiponectin levels in multiple studies on Italian, Chilean, Chinese, Korean, Portuguese, French Caucasian, and Cypriot populations [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2833228/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26199115"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25074391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20685864/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27159547"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12354786/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6980555/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, the variant had no effect on adiponectin levels in a Japanese study and even </span><em><span style="font-weight: 400;">reduced </span></em><span style="font-weight: 400;">them in Italian and South Indian studies [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28407551"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/14673476/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24055485"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The minor variant of rs1501299 may increase adiponectin levels and has been associated with obesity and insulin resistance, especially in Caucasians.</span></p> <h3><strong>Rs2241766</strong></h3> <h4><strong>Body Weight</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;G&rsquo; variant of the </span><a href="../../snp/rs2241766/"><span style="font-weight: 400;">rs2241766</span></a><span style="font-weight: 400;"> polymorphism was associated with obesity in Mexicans, French, Japanese, female Amerindians, young Greeks, and Chinese children. In obese Japanese men, carriers had higher levels of abdominal fat [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738539/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15047634/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15583845/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23108996/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20020584/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21752317/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17332688/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">However, it protected against obesity in Belgian women, French Canadians, and American Hispanics, and was associated with lower waist circumference in a Swedish study [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19573164/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17209173/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15843989/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12870165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In any case, this polymorphism was most commonly unrelated to obesity, as seen in multiple studies on Mexican, African American, Chinese, Italian, British, Greek, Danish, Tunisian, and Korean populations [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3484511/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978765/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16944773/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/14673476/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15209773/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15178661/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16421345/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21870907/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16210704/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">A meta-analysis of 18 studies concluded that this polymorphism isn&rsquo;t linked to obesity risk, but another one found an association only in Chinese studies. However, the authors of the second review warned that larger, better-designed studies were needed to confirm their findings [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25223469/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3989273/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Insulin Resistance</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;G&rsquo; variant was associated with reduced glucose tolerance in a Spanish study and with excess blood sugar in French [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15919831/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15047634/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In line with this, it increased the risk of type 2 diabetes in Japanese, Egyptian, and Finnish populations [</span><a href="https://pubmed.ncbi.nlm.nih.gov/11812766/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4624740/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15734870/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Similarly, this variant was associated with metabolic syndrome in Chinese adults and adolescents [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22507618/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25074391"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>How It Works</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;G&rsquo; variant was associated with higher adiponectin levels in obese Canadian, Japanese, and Greek, as well as in healthy Caucasians, and Danish women [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15547300/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17332688/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20020584/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16443770/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12354786/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16421345/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, it had no connection with adiponectin levels in two studies on Japanese and French Caucasians, and was even associated with lower levels of this hormone in Chinese children and adolescents [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28407551"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15047634/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21752317/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25074391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The minor variant of rs2241766 may increase adiponectin levels. Preliminary research associated it with obesity (mainly in Chinese) and with insulin resistance.</span></p> <h3><strong>Rs17300539</strong></h3> <h4><strong>Body Weight</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;A&rsquo; allele of </span><a href="../../snp/rs17300539/"><span style="font-weight: 400;">rs17300539</span></a><span style="font-weight: 400;"> was associated with obesity in Tunisian, French, Italian, and Croatian populations [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21870907/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19893502/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22374249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">However, the variant was unrelated to obesity in Polish children and Southern Italians. Moreover, a study on Caucasian Americans associated this variant with reduced weight and lower waist and hip circumferences [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20842437/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19011278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Nevertheless, a meta-analysis of 18 studies concluded that the minor variant increases the risk of developing obesity in Caucasians [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25223469/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Insulin Resistance</strong></h4> <p><span style="font-weight: 400;">In French children, the &lsquo;A&rsquo; variant was associated with higher </span><a href="http://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">fasting</span></a><span style="font-weight: 400;"> insulin levels and increased risk of insulin resistance [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19893502"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Similarly, it was associated with an increased risk of metabolic syndrome in Croatian adolescents [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22374249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In contrast, the major &lsquo;G&rsquo; variant increased the risk of insulin resistance and metabolic syndrome in an obese Spanish population [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18949681"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>How It Works</strong></h4> <p><span style="font-weight: 400;">This polymorphism is located in the gene region that controls its expression (the </span><em><span style="font-weight: 400;">promoter</span></em><span style="font-weight: 400;">). Studies have consistently shown that the minor variant increases </span><em><span style="font-weight: 400;">ADIPOQ </span></em><span style="font-weight: 400;">expression and blood adiponectin levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16443793/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2833228/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19893502/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27159547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The minor variant of rs17300539 increases adiponectin levels. Preliminary research associates it with obesity, especially in Caucasians. Its link with insulin resistance is more controversial.</span></p> <h3><strong>Rs266729</strong></h3> <h4><strong>Body Weight</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;G&rsquo; variant of </span><a href="../../snp/rs266729/"><span style="font-weight: 400;">rs266729</span></a><span style="font-weight: 400;"> has been associated with an increased risk of obesity and higher body weight in Korean, Chinese, Finnish, and Arab adults, Swedish diabetics, Croatian adolescents, and Polish children [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3093637/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0168822709001132"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3032655/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23845780"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/14749263/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22374249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26192702/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In male Cypriots, it was associated with slightly higher chances of becoming overweight, but not obese [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6980555/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, this association couldn&rsquo;t be found in studies on Caucasian Americans, African Americans, Southern Italians, and Polish children. A study on French Caucasians even associated this variant with a reduced risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978765/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19011278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20842437/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16443793"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">A meta-analysis of 18 studies concluded that this variant reduces obesity risk only in Asians [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25223469/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Insulin Resistance</strong></h4> <p><span style="font-weight: 400;">The minor &lsquo;G&rsquo; variant was associated with insulin resistance in two studies on Irish and French populations [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20032495/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15830179/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It also increased the risk of type 2 diabetes in Swedish and obese Chinese, and&nbsp; metabolic syndrome in Croatian adolescents [</span><a href="https://pubmed.ncbi.nlm.nih.gov/14749263/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0168822709001132"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22374249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Diabetic carriers of this variant had an increased risk of developing NAFLD in a Taiwanese study [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4456357/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However the &lsquo;G&rsquo; variant was associated with a reduced risk of diabetes in Finnish and Germans, and with increased insulin sensitivity in American children [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3032655/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16933180/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881545/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>How It Works</strong></h4> <p><span style="font-weight: 400;">This polymorphism is located in a gene region that controls its expression (the </span><em><span style="font-weight: 400;">promoter</span></em><span style="font-weight: 400;">). The minor variant has been associated with lower adiponectin levels in American Caucasians, Southern Italians, Cypriots, Polish children, and Taiwanese diabetics [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19011278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6980555/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26192702/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4456357/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;&nbsp;</span></p> <p><span style="font-weight: 400;">However, this variant didn&rsquo;t affect adiponectin levels in two studies on Pakistani and South African populations [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29056124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5471637/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The minor variant of rs266729 may reduce adiponectin levels. It has been associated with obesity, especially in Asians. Results on its potential association with insulin resistance are mixed.</span></p> <h2><strong>Your <em>ADIPOQ </em>Results for Body Weight</strong></h2> <p>*2624555815832143*</p> <p>&nbsp;</p> <h3><strong>SNP Summary and Table</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>ADIPOQ </em></strong><strong>rs1501299</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = normal rates of obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = increased rates of obesity (especially in Caucasians) and insulin resistance</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Approximately 50% of the world population carries two copies of the &lsquo;G&rsquo; allele</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;T&rsquo; variant is slightly more common in African descendants and less in people with a South Asian background</span></li> </ul> <p><strong>Other Important SNPs:</strong></p> <p><strong><em>ADIPOQ </em></strong><strong>rs2241766</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; =&nbsp; normal rates of obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = increased rates of obesity (especially in Chinese) and insulin resistance</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">95% of the world population carries the &lsquo;T&rsquo; allele</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;G&rsquo; variant is especially rare in people of African ancestry and slightly more common in those of East Asian ethnicity</span></li> </ul> <p><strong><em>ADIPOQ </em></strong><strong>rs17300539</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = normal rates of obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = increased rates of obesity (especially in Caucasians) and, possibly, insulin resistance</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;A&rsquo; variant is extremely rare. Less than 1% of the world population carries two copies</span></li> </ul> <p><strong><em>ADIPOQ </em></strong><strong>rs266729</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = normal rates of obesity and increased weight loss</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = increased rates of obesity (especially in Asians)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Only 6% of the world population has the &lsquo;GG&rsquo; genotype</span></li> </ul> <p>*4138314133498673*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Improve Weight Control</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*2587908476403833*</p> <p>&nbsp;</p> <p><span style="font-weight: 400;">Although adiponectin promotes fat burning and obese people typically have lower levels of this hormone, some of our risk variants seem to </span><em><span style="font-weight: 400;">increase </span></em><span style="font-weight: 400;">adiponectin production. These alleles might be inherited together with other polymorphisms that also modify adiponectin levels, act differently in obese and normal-weight subjects, or somehow disrupt fat and carbohydrate metabolism.&nbsp;</span></p> <p><span style="font-weight: 400;">Importantly, the effects were mixed in most cases. Differences in the genetic background, diet, and physical activity of the populations studied may account for the discrepancies observed.</span></p> <p><span style="font-weight: 400;">Taking these aspects into consideration, we will focus our recommendations on interventions that specifically interact with these polymorphisms or may help lose weight by increasing adiponectin levels.</span></p> <h3><strong>Diet</strong></h3> <h4><strong>Low-Calorie, Mediterranean Diet</strong></h4> <p><span style="font-weight: 400;">Calorie restriction is one of the most effective ways to lose weight. Eating low-calorie diets helps reduce fat buildup and food cravings while increasing adiponectin levels and fat burning [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6226249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25985324"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial on 119 overweight people, a low-carbohydrate </span><a href="https://selfhacked.com/blog/ketogenic-diet-ketosis-health-benefits-physiology-genetics/"><span style="font-weight: 400;">ketogenic diet</span></a><span style="font-weight: 400;"> was as effective as a low-fat diet for weight loss but had the advantages that it reduced appetite and negative affect. A meta-analysis of 13 studies and over 1,500 people concluded that low-carbohydrate ketogenic diets are more effective than low-fat diets for losing weight [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17228046"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23651522"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The minor &lsquo;T&rsquo; variant of rs1501299 was associated with decreased weight loss and reduced improvements in insulin resistance, adiponectin levels, and blood fat profile in response to low-calorie Mediterranean diets in several studies [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29154912/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31029921/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31002147/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29325772/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A Spanish study associated the minor &lsquo;G&rsquo; variant of rs2241766 with increased weight gain over a 3-year period. However, the effect was reversed with a low-calorie Mediterranean diet [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20035337/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">The major &lsquo;G&rsquo; variant of rs17300539 increased the risk of insulin resistance and metabolic syndrome in an obese Spanish population, but the effect was reduced during a period in which the participants ate a low-calorie diet. However, the beneficial effect wasn&rsquo;t sustained after the dietary intervention [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18949681"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The major &lsquo;C&rsquo; variant of rs266729 increased weight loss in Taiwanese who reduced their dietary calories by taking an appetite suppressant (sibutramine) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262360/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">This variant was also associated with increases in adiponectin levels and decreases in LDL-</span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;"> and insulin after weight loss from dietary interventions in several Spanish studies [</span><a href="https://pubmed.ncbi.nlm.nih.gov/30508762"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31812681"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31747677"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Unsaturated Fats</strong></h4> <p><span style="font-weight: 400;">In young, overweight men, the inclusion of fatty fish or </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> as part of an energy-restricted diet resulted in approximately 1 kg more weight loss after 4 weeks compared to a similar diet. In a large meta-analysis of 21 clinical trials, fish oil in combination with lifestyle changes significantly reduced waist-to-hip ratio [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15361771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17502874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4646500/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Fish oil&rsquo;s anti-inflammatory effects have the ability to indirectly aid in fat metabolism in people with high inflammation or metabolic syndrome. It can increase fat breakdown and insulin sensitivity by promoting adiponectin secretion, as shown in two meta-analyses [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18065585/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16567512/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29567080"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29453672"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">-enriched diet brought about greater weight loss than a lower-fat diet in an 8-week comparison. Dietary olive oil increased adiponectin levels in a small trial on 17 obese women [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20545561"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681442/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27931137"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Although the minor &lsquo;A&rsquo; allele of rs17300539 has been associated with obesity in Caucasians, it reduced obesity when combined with high dietary monounsaturated fatty acids in a study from the US. It&rsquo;s important to note, however, that the main dietary source of these fatty acids was probably not olive oil as would be expected in Mediterranean countries [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753535/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Intermittent Fasting</strong></h4> <p><span style="font-weight: 400;">Different </span><a href="https://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">intermittent fasting</span></a><span style="font-weight: 400;"> modalities such as alternating fasting and refeeding and time-restricted feeding increased adiponectin levels in several studies. However, the effects of Ramadan fasting on this hormone remain unclear and the results of different studies are mixed [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16051710"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832593/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31955013"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122042/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4494190/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31150725"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Intermittent fasting describes any diet in which a person eats their required caloric intake during predetermined periods of time and fasts during the remaining time. Some people choose to eat only during specific times of day (for example, between 10 AM and 6 PM), while others choose to fast for one or two entire days per week.</span></p> <p><span style="font-weight: 400;">Fasting every other day for 12 weeks caused 32 people to lose an average of 12 pounds more than those who followed a daily program of calorie restriction. In a clinical trial on 52 women, caloric intake after 8:00 PM increased the risk of obesity [</span><a href="http://www.nutritionj.com/content/12/1/146"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21527892/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Coffee</strong></h4> <p><span style="font-weight: 400;">A meta-analysis of 12 studies associated coffee consumption with higher blood adiponectin levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/29513118"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">Caffeine</span></a><span style="font-weight: 400;"> is a well-known metabolic booster. In 12 clinical trials on 135 people, caffeine (100-600 mg/day) increased energy use and fat burning. Paradoxically, the effects were more pronounced in lean than in overweight people. Caffeine also helped maintain weight loss in 2 long-term studies on 2,500 people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7293955"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7369170"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2912010"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2333832"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11694607"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14684395"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7485480"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7611396"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7486839"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26554757"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16076989"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Chilly Peppers</strong></h4> <p><a href="https://selfhacked.com/blog/capsaicin/"><span style="font-weight: 400;">Capsaicin</span></a><span style="font-weight: 400;"> (both dietary and applied on the skin) increased adiponectin levels and promoted weight loss in mice [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17719033"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21332406"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19798065"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23505175"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Capsaicin is found in chili peppers and is responsible for their spicy flavor. This molecule activates receptors (</span><a href="https://www.selfdecode.com/gene/trpv1/"><span style="font-weight: 400;">TRPV1</span></a><span style="font-weight: 400;">) that may speed up metabolism, increase energy expenditure, and reduce appetite [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699483/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/13129472"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22378725"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15611784"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Resistant Starch</strong></h4> <p><span style="font-weight: 400;">In a clinical trial on 15 healthy volunteers, including </span><a href="https://selfhacked.com/blog/reistant1-what-is-resistant-starch-sources-how-to-increase-diet/"><span style="font-weight: 400;">resistant starch</span></a><span style="font-weight: 400;"> (barley-kernel bread) in the diet increased adiponectin levels and improved glucose tolerance. Dietary resistant starch also increased adiponectin levels in mice and rats [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18356328"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872076/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/28736992"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27001276"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some evidence from animal studies suggests that resistant starchmay help promote weight loss. It reduces fat accumulation and blood glucose levels and increases the breakdown of fat through fermentation in the intestines, thus potentially improving weight control [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21736742"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25966755"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23784900"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Food sources of resistant starch include whole grains, seeds, legumes, and starchy vegetables (such as potatoes) and fruits (such as bananas).</span></p> <p><span style="font-weight: 400;">There are supplemental powders online (hi-maize) that also contain high levels of resistant starch.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Low-calorie diets help lose weight, especially in people carrying certain <em>ADIPOQ </em>variants. Practicing intermittent fasting and including healthy fats, coffee, spicy foods, and resistant starch in the diet may also help lose weight while increasing adiponectin activity.</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Exercise</strong></h4> <p><span style="font-weight: 400;">Caucasian women carrying the minor &lsquo;T&rsquo; variant of rs1501299 experienced higher weight and fat loss in response to a 12-week training program. Similarly, metabolic syndrome patients with this variant showed higher reductions in waist circumference, insulin resistance, blood pressure, and glucose and triglyceride levels after an intervention combining </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a> <span style="font-weight: 400;">and a special diet [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234312/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30472712"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The major &lsquo;C&rsquo; variant of rs266729 was associated with an increased weight and </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;">-cholesterol reduction in response to exercise in a study on Polish women [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234312/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></p> <p><span style="font-weight: 400;">High-intensity exercise is probably the best strategy to lose weight. In addition to promoting fat and calorie burning, it may increase the levels of chemicals that support mental health and suppress appetite such as the neurotransmitters </span><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"><span style="font-weight: 400;">norepinephrine</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/endorphins/"><span style="font-weight: 400;">endorphins</span></a><span style="font-weight: 400;">, and the neurotrophin </span><a href="../article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.news-medical.net/news/20120717/Mu-opioid-receptors-put-brakes-on-appetite.aspx"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://journal.frontiersin.org/article/10.3389/neuro.24.005.2010/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Aerobic exercise (like walking, running, swimming, etc) has also been shown to cause major reductions in belly fat in multiple studies. Although the reason is not fully understood, </span><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">yoga</span></a><span style="font-weight: 400;"> can be a useful tool for </span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> too [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17637702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21951360"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Exercise helps reduce weight by increasing energy expenditure. Variants at certain <em>ADIPOQ </em>polymorphisms may alter the effects of exercise on weight loss and blood parameters.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Berberine</strong></h4> <p><span style="font-weight: 400;">In people with metabolic syndrome, supplementation with </span><a href="https://selfhacked.com/blog/berberine-19-health-benefits-of-berberine-with-references/"><span style="font-weight: 400;">berberine</span></a><span style="font-weight: 400;"> reduced the leptin to adiponectin ratio. Berberine increased adiponectin levels in mice fed high-fat and high-fructose diets [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4713553/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/32393087"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7083141/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Berberine supplementation reduced BMI and enhanced leptin sensitivity in 37 patients with metabolic syndrome. In another study, it caused an average</span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;"> weight loss</span></a><span style="font-weight: 400;"> of 5 lbs (2,3 kg) and lowered blood lipids [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22739410"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a 2020 review of human and animal studies, berberine might contribute to weight loss by improving </span><a href="https://selfhacked.com/blog/how-your-gut-microbiota-can-make-you-fat-or-thin/"><span style="font-weight: 400;">gut microbiota</span></a><span style="font-weight: 400;"> and glucose and fat metabolism [</span><a href="https://pubmed.ncbi.nlm.nih.gov/32353823/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Conjugated Linoleic Acids</strong></h4> <p><span style="font-weight: 400;">Conjugated linoleic acids (</span><a href="http://selfhacked.com/blog/conjugated-linoleic-acid/"><span style="font-weight: 400;">CLA</span></a><span style="font-weight: 400;">) are poly-unsaturated fatty acids. Studies have shown that CLAs decrease lipid storage by increasing the rate of fat breakdown in fat tissue [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23956445"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In 3 clinical trials on obese and overweight people, CLA supplementation increased blood adiponectin levels [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19300423"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20642580"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/18356842"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A clinical trial on overweight Chinese subjects found that CLA supplementation over a 12-week period reduced body weight, BMI, total fat mass, fat percentage, waist to hip ratio, and subcutaneous fat mass [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22261578"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It should be noted, though, that CLA supplementation did not prevent weight or fat regain after initial weight loss in a similar study in obese people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14506488"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16522907"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Resveratrol</strong></h4> <p><span style="font-weight: 400;">Supplementation with </span><a href="https://selfhacked.com/blog/top-15-scientific-health-benefits-of-resveratrol-with-references/"><span style="font-weight: 400;">resveratrol</span></a><span style="font-weight: 400;"> increased adiponectin levels in clinical trials on people with heart disease, excess weight, and NAFLD [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555235/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22520621"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20181810"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25577300"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In mice fed a high-fat diet, resveratrol reduced </span><a href="https://selfhacked.com/blog/oxidative-stress-101/"><span style="font-weight: 400;">oxidative stress</span></a><span style="font-weight: 400;"> and prevented the death of protective immune cells called </span><a href="http://selfhacked.com/blog/treg/"><span style="font-weight: 400;">Tregs</span></a><span style="font-weight: 400;"> [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25156660/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resveratrol stopped fat cells from making new fats and triggered their death in cell-based studies. It accomplished this by turning off genes that cause weight gain and blocking fat-creating enzymes while activating genes that enhance energy use and mitochondrial health [</span><a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2503"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1847661/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Green Coffee Extract</strong></h4> <p><span style="font-weight: 400;">In a clinical trial on 64 obese women, green coffee extract combined with calorie restriction increased blood adiponectin levels while reducing body weight and blood fats. However, the extract failed to modify adiponectin levels in people with NAFLD [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28917230/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/32147076"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/chlorogenic-acid/"><span style="font-weight: 400;">Chlorogenic-acid</span></a><span style="font-weight: 400;"> enriched green coffee extract increased weight loss and fat burning while lowering blood fat and sugar levels in multiple clinical trials [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18035001"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28412986"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29858625"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22291473"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29307310"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25632052"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29261010"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, dark-roast (low in chlorogenic acid) coffee reduced weight more effectively than light-roast coffee in a clinical trial on 30 healthy people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21809439"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Garcinia</strong></h4> <p><span style="font-weight: 400;">In multiple clinical trials, </span><a href="https://www.selfhacked.com/blog/garcinia-cambogia/"><em><span style="font-weight: 400;">Garcinia cambogia</span></em></a><span style="font-weight: 400;"> reduced weight and body fat. A review of 12 studies found that, on average, supplementation with </span><em><span style="font-weight: 400;">Garcinia </span></em><span style="font-weight: 400;">was associated with weight loss of about 2 pounds (0.88 kg) over several weeks [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11134690"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11092233"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24944404"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15056124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18316163"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053034/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17639559"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11790414"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.hindawi.com/journals/jobes/2011/509038/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Its active compound hydroxycitric acid activated the fat-burning adiponectin-AMPK pathway in chicken [</span><a href="https://pubmed.ncbi.nlm.nih.gov/30827101"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Yerba Mate</strong></h4> <p><span style="font-weight: 400;">Supplementation with </span><a href="https://selfhacked.com/blog/yerba-mate-21-health-benefits/"><span style="font-weight: 400;">yerba mate</span></a><span style="font-weight: 400;"> reduced body fat mass, body fat percentage, and waist-to-hip ratios in 30 obese participants. In another study on 14 healthy volunteers, taking it before exercise increased fat breakdown and energy expenditure [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583719/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190939/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In mice, yerba mate decreased food intake, fat buildup, energy use, and the blood levels of cholesterol, </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;">, and sugar while increasing adiponectin levels and activity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22474471"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22841395"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22018902"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Supplementing with berberine, CLA, resveratrol, green coffee extract, garcinia, and yerba mate may help lose weight and increase adiponectin levels.</span></p>
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202 | content_learn_more_4138314133498673_text == Based on the variants we looked at, your ADIPOQ gene is associated with slightly higher obesity rates. However, this doesn't necessarily reflect your overall risk, just one gene related to it. Improve your diet, do more exercise, and follow other gene-based tips to maintain a healthy weight. Keep reading to find out more.
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rsIDs = rs266729,rs17300539,rs2241766,rs1501299
rsStatus = rs266729,ADIPOQ,chr3,186841685,C,A,G,T,25,0,Normal
rsStatus = rs17300539,ADIPOQ,chr3,186841671,G,A,,,25,0,Normal
rsStatus = rs2241766,ADIPOQ,chr3,186853103,T,A,C,G,25,0,Normal
rsStatus = rs1501299,ADIPOQ,chr3,186853334,G,C,T,,36,0,Normal
