211 | id == 211
211 | category_id == 18
211 | category_order == 15
211 | category_name == Weight
211 | category_color == #C47AC0
211 | slug == weight-loss-CLOCK
211 | title == Circadian Rhythms, Obesity, and Weight Loss (CLOCK)
211 | meta_description == The CLOCK gene is a key component of the biological clock. How does it affect weight loss and obesity? Find out here.
211 | summary == <p><strong>The CLOCK gene is a key component of the biological clock. It affects a multitude of things in the human body, including our sleep, metabolism, and body weight. Read on to learn more about CLOCK and its link to body weight and obesity.</strong></p>
211 | overall_score_text == Obesity and Weight Loss Score (Based on CLOCK)
211 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/CLOCK--Weight.jpg
211 | author_id == 10
211 | author_name == Biljana Novkovic
211 | author_title == PhD
211 | author_order == 50
211 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Biljana.jpg
211 | author_intro == <p><strong>Biljana received her PhD in Ecological Genetics from Hokkaido University.</strong></p>    <p>Before joining SelfHacked, she was a research scientist with extensive field and laboratory experience. She spent 4 years reviewing the scientific literature on supplements, lab tests and other areas of health sciences. She is passionate about releasing the most accurate science &amp; health information available on topics, and she&#39;s meticulous when writing and reviewing articles to make sure the science is sound. She believes that SelfHacked has the best science that is also layperson-friendly on the web.</p>
211 | reviewer == None
211 | medical_reviewer_id == 11
211 | medical_reviewer_name == Puya Yazdi
211 | medical_reviewer_title == MD
211 | publish_date == 2020
211 | publish_date == 6
211 | publish_date == 14
211 | avg_rating == 5.0
211 | tags_id == 486
211 | tags_name == Circadian rhythm
211 | tags_id == 484
211 | tags_name == CLOCK
211 | tags_id == 183
211 | tags_name == Diet
211 | tags_id == 165
211 | tags_name == Obesity
211 | tags_id == 485
211 | tags_name == Sleep
211 | tags_id == 115
211 | tags_name == Weight Gain
211 | tags_id == 184
211 | tags_name == Weight Loss
211 | permissions_favorite == False
211 | permissions_rate == False
211 | 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 Does <em>CLOCK</em> Do?</strong></h2> <p><em><span style="font-weight: 400;">CLOCK </span></em><span style="font-weight: 400;">gene is a core component of the biological clock. It is one of the main genes responsible for human daily rhythms, also known as </span><a href="http://selfhacked.com/blog/what-it-means-to-keep-to-a-circadian-rhythm/"><span style="font-weight: 400;">circadian rhythms</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4704407/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Many processes in the body follow a daily rhythm, which is why </span><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> has many and varied effects. To name a few, mutations in this gene have been linked to:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Being an evening person [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15578592/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Sleep patterns and insomnia [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15952199/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22823872/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Obesity and weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4704407/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26923944/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26553137"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">ADHD [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17948273/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20704703/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Schizophrenia [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20364331/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Insulin levels, metabolic syndrome, and diabetes [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4704407/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26374515/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4704407/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Alzheimer's [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23912676/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">In this article, we will focus on </span><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;">'s role in obesity and weight loss.&nbsp;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> gene is one of the main components of the biological clock. This means it's responsible for our daily rhythms. Mutations in this gene have been linked to sleep patterns, metabolic disorders, and body weight.&nbsp;</span></span></p> <h2><strong>A <em>CLOCK</em> Variant, Obesity, and Weight Loss</strong></h2> <p><span style="font-weight: 400;">The rs1801260 is the most studied SNP in the </span><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> gene. Several studies have found that people carrying the 'G' variant of rs1801260 [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26553137"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426985/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27339606/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428942/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><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;">are more likely to be obese</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">have greater difficulties in controlling and losing weight</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">do worse in dietary weight loss interventions</span></li> </ul> <p><span style="font-weight: 400;">This is especially of interest because there's an estimate that about 46% of the U.S. population have this SNP [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799039/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p><span style="font-weight: 400;">In a study with 284 people, this SNP was not linked to obesity directly. However, overweight and obese people with the 'GG' genotype had significantly higer BMI, compared to those with 'AG' and or 'AA' genotypes. Moreover, extremely obese people were more likely to have the 'GG' genotype and the 'G' allele compared to less obese individuals [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18314271/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">However, there are also some contradictory studies. Scientists found no link between this SNP and body weight in a study with children, while a link to lower body weight was found in elderly and in people with eating disorders [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24818524/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30728411/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23131019/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17516548/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">There is definitely more that we need to learn about the role of this gene in obesity, and why it seems to affect different life stages in different ways.</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">A SNP in the CLOCK gene has been associated with obesity, higher BMI, difficulty losing weight, and doing worse in dietary interventions.</span></p> <h2><strong>How It Works</strong></h2> <p><span style="font-weight: 400;">There is a link between how the CLOCK gene affects circadian rhythms and sleep on one hand, and metabolic balance and eating behavior on the other [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26553137"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26923944/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Studies have found that sleep deprivation disrupts metabolism by increasing the levels of the stress hormone cortisol and decreasing insulin sensitivity. Furthermore, a lack of sleep increases the levels of the hunger hormone ghrelin, which increases hunger and appetite -- thereby increasing the risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877875/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714285/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082964/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The rs1801260 'G' allele has been associated with:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Abnormal and less stable circadian rhythms [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799039/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426980/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Shorter sleep duration (&le;6 h per day) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426985/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/28899534/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Being an evening person [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15578592/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Less activity overall, being active later in the day, and being sleepier during the day [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426980/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Having breakfast late [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Higher ghrelin (hunger hormone) levels and lower satiety [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31888385/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Higher insulin and insulin resistance [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26553137"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Low compliance with dietary programs, such as the Mediterranean diet [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">According to another theory, </span><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> variants may affect body weight and metabolic processes through the parasympathetic nervous system. Low sympathetic activity and high parasympathetic activity decrease energy expenditure, which increases the risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799039/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426980/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">But the truth is that the scientists still haven't figured out how exactly </span><em><span style="font-weight: 400;">CLOCK </span></em><span style="font-weight: 400;">relates to weight. For example, the 'G' allele of rs1801260 increases </span><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> activity over 24h. However, studies are in disagreement as to whether a higher or a lower </span><em><span style="font-weight: 400;">CLOCK </span></em><span style="font-weight: 400;">activity predisposes to obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4838618/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23003921/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Future studies will need to look at when (e.g. morning, evening) this gene is active and in which tissues (e.g. brain, fat tissue) to provide better answers. We'll keep you posted on new discoveries!</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">CLOCK</span></em><span style="font-weight: 400;"> may have an effect on body weight by affecting sleep patterns or by increasing parasympathetic activity. The rs1801260 'G' variant has been linked to abnormal circadian rhythms, shorter sleep duration, elevated levels of the hunger hormone ghrelin, and higher insulin resistance -- all of which can be linked to obesity.&nbsp;</span></span></p> <h2><strong>Your <em>CLOCK</em> Results for Obesity and Weight Loss</strong></h2> <p><span style="font-weight: 400;">*9518804867350114*</span></p> <p><strong><em>CLOCK </em></strong><a href="../../snp/rs1801260/"><strong>rs1801260</strong></a><strong>:</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">'GG' = Associated with obesity, higher BMI in those who are obese, and difficulty losing weight.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'AG' = Associated with obesity, higher BMI in those who are obese, and difficulty losing weight.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">'AA' = Not associated with obesity.</span></li> </ul> <p><span style="font-weight: 400;">Around 39% of people around the world carry the 'G' allele, while 7% have the 'GG' genotype. The 'G' allele is more common in Europe and in South Asia, where over 50% of people are carriers.&nbsp;</span></p> <p><span style="font-weight: 400;">It's estimated that about 46% of the U.S. population has the 'G' variant [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799039/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">*1582558230985942*</span></p> <h2><strong>Recommendations to Improve Weight</strong></h2> <p><strong><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></strong></p> <p><strong>*9235186627802893*</strong></p> <h3><strong>Sleep Longer &amp; Better</strong></h3> <p><span style="font-weight: 400;">If you carry the rs1801260 'G' variant, one important thing you can do is to make sure you are getting enough sleep. Be deliberate about it.</span></p> <p><span style="font-weight: 400;">The rs1801260 'G' variant has been linked to abnormal circadian rhythms and shorter sleep duration (&lt;6h) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5799039/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426980/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426985/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/28899534/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A meta-analysis of 30 studies and over 630,000 people found a link between short sleep duration and 55% higher incidence of obesity in adults and 89% in children [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18239586"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Poor sleep can increase</span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"> <span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> and cravings and disrupt hunger hormones like</span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"> <span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> and</span><a href="https://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"> <span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> [</span><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1547-5069.2009.01262.x/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0010062"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. And increased ghrelin levels have already been associated with the rs1801260 'G' variant [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31888385/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One study found that women who carry the rs1801260 'G' variant were more likely to experience disruptions in sleep after a stressful life event [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22823872/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">So if you're stressed, getting enough sleep is something you need to pay more attention to.</span></p> <p><span style="font-weight: 400;">You can learn more about </span><a href="https://selfhack.com/blog/top-25-methods-for-better-sleep-and-circadian-rhythm-entrainment/"><span style="font-weight: 400;">ways to improve your sleep here</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The rs1801260 'G' variant has been linked to shorter sleep duration, which is a known risk factor for obesity. Counteract this by making sure you are sleeping long enough and well enough.</span></p> <h3><strong>Become a Morning Person</strong></h3> <p><span style="font-weight: 400;">Scientists followed 252 severely obese people for 6 years after a bariatric surgery. They found that those who carried the rs1801260 'G' variant AND were evening types had higher body weight than those with the same 'G' variant but were morning types [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27339606/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Take Care of Your Biological Clock (Circadian Rhythm)</strong></h3> <p><span style="font-weight: 400;">Having risk variants of the CLOCK gene makes weight gain more likely, and taking care of your circadian rhythm can help weight loss.</span></p> <p><span style="font-weight: 400;">Research over the past few decades has recognized the importance of circadian biology in</span><a href="https://selfhacked.com/blog/132-biological-mechanisms-for-weight-modulation/"><span style="font-weight: 400;"> obesity</span></a><span style="font-weight: 400;">. It turns out that circadian biology may have a massive influence on energy balance and metabolism [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Both shift work and being exposed to bright light at night have been linked to an increased risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20122305"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426985/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Studies suggest that eating earlier may help lose weight.&nbsp;</span></p> <p><span style="font-weight: 400;">Getting more calories in the morning has been linked to lower odds of being overweight or obese. On the other hand, eating more during nighttime increased those odds. Plus, eating later in the day was associated with losing less weight when dieting [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572489/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6669101/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3756673/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In animal studies, mice who ate at the wrong time gained more weight, despite having the same calorie intake and activity over the course of the experiment [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Getting more light in the morning is also good for losing weight. A study in 54 people found that getting exposed to lots of light earlier in the day was associated with a lower BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871543/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">There are several ways to improve and shift your circadian rhythms, including:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">eating earlier in the morning and restricting food at night</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">getting outside in the morning [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23910656/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">getting more sunlight during the day [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31998056/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23910656/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17364578/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">avoiding bright light at night and wearing blue blocking glasses at night [</span><a href="https://pubmed.ncbi.nlm.nih.gov/32197951/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/32276301/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5299389/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">going to bed and waking up at the same time [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5468315/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">You can find more information about </span><a href="https://selfhacked.com/blog/what-it-means-to-keep-to-a-circadian-rhythm/"><span style="font-weight: 400;">resetting your circadian rhythm here</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People who have the rs1801260 'G' variant and are evening types are more likely to be obese.&nbsp; Being an evening person and eating later in the day have both been associated with a higher risk of obesity. Taking care of your biological clock is a good approach to weight loss, and it may counteract the effects of harmful variants in the CLOCK gene.</span></p> <h3><strong>Avoid Emotional Eating</strong></h3> <p><span style="font-weight: 400;">Among 1.2k obese and overweight people in a weight-loss program, those with the rs1801260 'G' who were also emotional eaters had more difficulty losing weight [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4048277/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">If you are an emotional eater, learn to control your emotions with exercise, mindful eating, and by building a positive body image. Working on emotional regulation with a qualified professional can also help [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5918520/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137864/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/6620370/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Avoid Saturated Fat</strong></h3> <p><span style="font-weight: 400;">In a study with 1.1k people, those with the rs1801260 'G' variant had greater waist circumference only when they consumed lots of saturated fat (&gt;11.8% of total energy) [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19846548/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Examples of foods high in saturated fats include:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Cured meats like salami, chorizo and pancetta</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Pastries, such as pies, quiches, sausage rolls and croissants</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Cakes and biscuits</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Ice creams and milkshakes</span></li> </ul> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Emotional eating and consuming lots of saturated fats have been linked to difficulty losing weight and greater waist circumference in people with the rs1801260 'G' allele.&nbsp;</span></p>
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211 | content_learn_more_1582558230985942_text == Based on the variants we looked at, your CLOCK gene is associated with a higher risk of obesity and a greater difficulty controlling and losing weight. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Sleeping better, being more active and eating more in the mornings, as well as avoiding saturated fats may help.
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rsIDs = rs1801260
rsStatus = rs1801260,CLOCK,chr4,55435202,A,G,,,17,10,HET
