214 | id == 214
214 | category_id == 18
214 | category_order == 15
214 | category_name == Weight
214 | category_color == #C47AC0
214 | slug == weight-loss-PER2
214 | title == A Biological Clock Gene Linked to Weight (PER2)
214 | meta_description == The PER2 gene is a key component of the biological clock. How can it affect weight gain and obesity? Click here to find out.
214 | summary == <p><strong>The PER2 gene is a key component of the biological clock. It affects a multitude of things in the human body, including the way we store fat, and how we behave towards food. Read on to learn more about PER2 and its effect on body weight.</strong></p>
214 | overall_score_text == Weight Loss Score (Based on PER2)
214 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/PER2--Weight.jpg
214 | author_id == 10
214 | author_name == Biljana Novkovic
214 | author_title == PhD
214 | author_order == 50
214 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Biljana.jpg
214 | 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>
214 | reviewer == None
214 | medical_reviewer_id == 11
214 | medical_reviewer_name == Puya Yazdi
214 | medical_reviewer_title == MD
214 | publish_date == 2020
214 | publish_date == 6
214 | publish_date == 15
214 | avg_rating == 5.0
214 | tags_id == 486
214 | tags_name == Circadian rhythm
214 | tags_id == 183
214 | tags_name == Diet
214 | tags_id == 165
214 | tags_name == Obesity
214 | tags_id == 490
214 | tags_name == PER2
214 | tags_id == 115
214 | tags_name == Weight Gain
214 | tags_id == 184
214 | tags_name == Weight Loss
214 | permissions_favorite == False
214 | permissions_rate == False
214 | 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>PER2</em> Do?</strong></h2> <p><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;">, short for PERIOD2, 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/PMC4428932/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3429102/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6440993/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A lot of what happens in the body follows a daily rhythm, so it's not surprising that </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> has many and varied roles. 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 either a morning lark or a night owl [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16120104/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3044841/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23969301/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740817/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6440993/"><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;">Advanced sleep phase syndrome, an inherited abnormal sleep pattern where people are sleepy early in the evening and wake up very early in the morning [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16979429/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/11232563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029676/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/melatonin/"><span style="font-weight: 400;">Melatonin</span></a><span style="font-weight: 400;"> levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5484468/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/natural-treatments-depression/"><span style="font-weight: 400;">Depression</span></a><span style="font-weight: 400;">, bipolar disorder, seasonal variations in mood, and winter depression [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17457720/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/19693801/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029676/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3044841/"><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;">Insomnia [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26174845/"><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;">Reward circuitry and </span><a href="https://selfhacked.com/blog/dopamine/"><span style="font-weight: 400;">dopamine</span></a><span style="font-weight: 400;"> levels in the brain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029676/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323120/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">Body weight</span></a><span style="font-weight: 400;"> [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17653067/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><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;">Fasting blood </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;"> levels, and metabolic syndrome [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697141/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17653067/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4218799/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3429102/"><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;">PER2</span></em><span style="font-weight: 400;">'s role in dieting and weight gain. We'll also try to understand how </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> influences body weight.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">PER2</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 </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> have been linked to being a morning or an evening person, melatonin and dopamine levels, depression, insomnia, body weight, and metabolic syndrome.</span></span></p> <h2><strong>A <em>PER2</em> Variant and Unhealthy Eating Habits</strong></h2> <p><span style="font-weight: 400;">When scientists put 454 overweight and obese Spanish people on a Mediterranean diet, they found several interesting things. One of them was that the </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> gene was associated with abdominal obesity, or in lay terms -- belly fat. They also found that people who were carrying the minor C allele for the rs2304672 SNP in the </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> gene were more likely to [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><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;">Drop out from the diet/study&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Experience </span><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> when dieting</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Be extreme snackers</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat when bored&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Skip breakfast</span></li> </ul> <p><span style="font-weight: 400;">These issues and habits are likely to affect not only short-term weight-loss but may also interfere with keeping the weight off long-term [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">For example, a large study with almost 35k people found that two of the habits above, constant snacking and skipping breakfast, were highly associated with obesity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18377684/"><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;"><span style="font-weight: 400;">A SNP in the </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> gene has been associated with the likelihood of dropping out from a diet intervention, being stressed when dieting, extreme snacking, eating when bored, and skipping breakfast.</span></span></p> <h2><strong>How It Works</strong></h2> <p><span style="font-weight: 400;">In a human study with 8 morbidly obese men, lower expression of </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> in fat tissue has been associated with larger waist circumference [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17653067/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. But based on this study alone, we can't conclude if low</span><em><span style="font-weight: 400;"> PER2</span></em><span style="font-weight: 400;"> is causing obesity, because it's also possible that certain diet, lifestyle, or metabolic parameters are decreasing </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">That's where animal studies come to the rescue. Scientists found that mice that lack the </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> gene develop the so-called "</span><strong>night eating syndrome</strong><span style="font-weight: 400;">", which combines features of a circadian rhythm disorder and an eating disorder. On a high-fat diet, these mice eat as much during their rest period as they do during their active period and that's how they become obese [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671901/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">There are two main mechanisms in which </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> seems to affect body weight:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Directly, by altering </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><span style="font-weight: 400;">, glucose, and fat metabolism. </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> may work by blocking </span><a href="http://selfhacked.com/blog/ppargamma-role-weight-gain-inflammation-natural-activators/"><span style="font-weight: 400;">PPAR&gamma;</span></a><span style="font-weight: 400;">, a gene that's responsible for storing fat [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3429102/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103168/"><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;">Indirectly, by altering dopamine levels and thereby food-seeking behavior [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029676/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">In the case of the rs2304672 SNP and dieting, a dopamine-related indirect effect is the more likely culprit.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> may affect body weight directly, by blocking fat storage, or indirectly, by altering dopamine levels and food-seeking behavior.&nbsp;</span></span></p> <h2><strong>Your <em>PER2</em> Results for Obesity and Food Intake</strong></h2> <p><span style="font-weight: 400;">*9671085393508492*</span></p> <p><strong><em>PER2 </em></strong><a href="../../snp/rs2304672/"><strong>rs2304672</strong></a><strong>:</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">'GG' =&nbsp; people with this genotype are more likely to (1) stay in a diet program and (2) have healthier eating behaviors -- they are less likely to eat when bored and more likely to eat breakfast [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><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;">'CG' = people with this genotype are more likely to (1) drop out from a diet program, (2) get stressed when dieting, (3) develop unhealthy eating behaviors, such as extreme snacking, eating when bored, and skipping breakfast [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><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;">'CC' = people with this genotype are more likely to (1) drop out from a diet program, (2) get stressed when dieting, (3) develop unhealthy eating behaviors, such as extreme snacking, eating when bored, and skipping breakfast [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428932/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> </ul> <p><span style="font-weight: 400;">The majority of the population has the 'GG' genotype. About 17% of people carry the 'C' allele, while less than 1% have the full 'CC' genotype.&nbsp;</span></p> <p><span style="font-weight: 400;">*6304155197761251*</span></p> <h2><strong>Recommendations to Improve Weight Control</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>*8698257552735855*</strong></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Take Care of Your Biological Clock (Circadian Rhythm)</strong></h4> <p><span style="font-weight: 400;">A study that looked at brain function in 90 adolescents, found that those with the 'C' variant of rs2304672 who went to sleep later had reduced activity in the reward circuitry of the brain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3323120/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. This means they may tend to favor short-term "rewarding" activities late in the day, such as browsing social media before going to bed or snacking.</span></p> <p><span style="font-weight: 400;">To counteract this, you should take care of your biological clock by going to sleep earlier, at roughly the same time every day, and getting enough sleep on a daily basis. Avoid any distractions before going to bed that can potentially disrupt your daily rhythm.</span></p> <p><span style="font-weight: 400;">Researchers over the past few decades have 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;">What's the best way to shirt your biological clock?</span></p> <p><span style="font-weight: 400;">Start by going 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><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871543/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. 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></p> <p><span style="font-weight: 400;">There are several other ways to improve and shift your circadian rhythm, 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 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="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">The carriers of the 'C' allele may be more prone to engage in short-term "rewarding" activities that disrupt their circadian rhythm and their body weight, such as browsing social media before going to bed or snacking. Taking care of your biological clock is a good approach to weight loss, and it may counteract the effects of harmful variants in the </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> gene.</span></span></p> <h4><strong>Adopt Healthier Eating Behaviors</strong></h4> <p><span style="font-weight: 400;">Carriers of the 'C' allele who are overweight may benefit from changing their behavior, by [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:&nbsp;</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoiding snacking</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoiding being around food when bored</span></li> </ul> <h4><strong>Eat More Calories Earlier in the Day</strong></h4> <p><span style="font-weight: 400;">The 'C' allele of rs2304672 has been associated with skipping breakfast [</span><a href="https://pubmed.ncbi.nlm.nih.gov/27339810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</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;">However, you need to be careful with adding breakfast to your routine. A large meta-analysis suggests that eating breakfast regularly only helps weight loss as a part of an overall healthier and more active lifestyle. If you don't make changes to your other meals, you'd just be adding additional calories to your diet [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352874/"><span style="font-weight: 400;">R</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 carriers of the 'C' allele may benefit from avoiding snacking and being around food when bored. They can also benefit from eating more of their calories earlier in the day and not skipping breakfast.</span></p> <h4><strong>Don't Overdo Alcohol</strong></h4> <p><span style="font-weight: 400;">A study that compared alcoholics with healthy people found that alcoholics had lower activity of circadian clock genes, including </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> [</span><a href="https://pubmed.ncbi.nlm.nih.gov/20735373/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Lower </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> activity in fat tissue has been linked with greater waist circumference in another human study [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17653067/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Therefore you may benefit from avoiding alcohol or consuming it in moderation (1 glass per day or less).&nbsp;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Chronic alcohol consumption can disrupt circadian genes, including </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;">.&nbsp;</span></span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Forskolin</strong></h4> <p><span style="font-weight: 400;">Forskolin activates circadian clock genes, including </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;">, in animal cells [</span><a href="https://www.sciencedirect.com/science/article/pii/S001457939901724X"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">While there are no studies that confirm the same thing happens in humans, there are studies that show that forskolin may help with weight loss.</span></p> <p><span style="font-weight: 400;">There are several promising small studies, involving 20-80 people, that suggest that forskolin may help prevent weight gain, improve weight loss, and decrease body fat [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663611/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16129715"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10902793"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2894247"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21564138"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129145/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Forskolin also destroyed fat in animal and cell-based studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24520882"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9396086"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576575/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18070879"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, bear in mind that although forskolin may help with weight loss, it's unlikely to be effective without other measures such as doing more exercise and changing your diet. Discuss with your doctor if forskolin may be helpful in your case and carefully follow your doctor&rsquo;s instructions.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Forskolin activates </span><em><span style="font-weight: 400;">PER2</span></em><span style="font-weight: 400;"> in animal cells and several studies suggest it has beneficial effects on weight loss in humans. </span></span></p>
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214 | content_learn_more_6304155197761251_text == Based on the variants we looked at, your PER2 gene is associated with unhealthy eating behaviors, such as extreme snacking, eating when bored, and skipping breakfast. You are also more likely to get stressed when dieting. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Keep reading to learn more.
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rsIDs = rs2304672
rsStatus = rs2304672,PER2,chr2,238277948,G,C,,,28,0,Normal
