224 | id == 224
224 | category_id == 18
224 | category_order == 15
224 | category_name == Weight
224 | category_color == #C47AC0
224 | slug == ADRB2-obesity-fat-metabolism
224 | title == How a Fat-Burning Gene Impacts Weight Gain (ADRB2)
224 | meta_description == The ADRB2 gene helps make a receptor that controls fat burning. Click to learn about its connection with obesity.
224 | summary == <p style="text-align:justify"><strong>Did you know that genes might prevent you from burning fat? The ADRB2 gene encodes a receptor that controls fat metabolism and weight gain &mdash; read on to learn the details and get gene-based tips!</strong></p>
224 | overall_score_text == Your Obesity Score (Based on ADRB2 Gene)
224 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/ADRB2--Weight.jpg
224 | author_id == 9
224 | author_name == Aleksa Ristic
224 | author_title == MS (Pharmacy)
224 | author_order == 45
224 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
224 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
224 | reviewer == None
224 | medical_reviewer_id == 11
224 | medical_reviewer_name == Puya Yazdi
224 | medical_reviewer_title == MD
224 | publish_date == 2020
224 | publish_date == 6
224 | publish_date == 20
224 | avg_rating == 5.0
224 | tags_id == 504
224 | tags_name == ADRB2 gene
224 | tags_id == 186
224 | tags_name == BMI
224 | tags_id == 505
224 | tags_name == Catecholamines
224 | tags_id == 175
224 | tags_name == Coffee
224 | tags_id == 303
224 | tags_name == Cold exposure
224 | tags_id == 207
224 | tags_name == Exercise
224 | tags_id == 305
224 | tags_name == Fat burning
224 | tags_id == 473
224 | tags_name == Leptin Resistance
224 | tags_id == 165
224 | tags_name == Obesity
224 | tags_id == 184
224 | tags_name == Weight Loss
224 | permissions_favorite == False
224 | permissions_rate == False
224 | 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> <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr style="height: 54px;"> <td style="width: 100%; text-align: justify; height: 54px;"><span style="font-weight: 400;"><strong>Note:</strong> The </span><em><span style="font-weight: 400;">ADRB2</span></em><span style="font-weight: 400;"> gene is mentioned in the </span><strong><em><a href="https://get.selfdecode.com/gene-reports/nm/fitness/" target="_blank" rel="noopener">Fitness</a> &amp; <a href="https://get.selfdecode.com/gene-reports/nm/cardiovascular/" target="_blank" rel="noopener">Cardiovascular</a> DNA Wellness Reports</em></strong><span style="font-weight: 400;">, along with many other genes. If you're looking for comprehensive gene reports about heart health and physical performance, check them out!</span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>What is ADRB2?</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../../gene/adrb2/"><span style="font-weight: 400;">ADRB2</span></a><span style="font-weight: 400;"> gene encodes the beta-2 adrenergic receptor, a vital part of the sympathetic nervous system. This receptor binds catecholamines, especially adrenaline (epinephrine), which increase cAMP levels [</span><a href="https://ghr.nlm.nih.gov/gene/ADRB2"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The beta-2 receptors cause relaxation of the airways and smooth muscles (such as lungs) while contracting skeletal muscles (such as biceps). Their activity promotes breathing and circulation, slows down digestion, and improves physical performance [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16387578/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK542195/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Emerging research has been focusing on the metabolic roles of beta-2 and other adrenergic receptors. They control fat metabolism, </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><span style="font-weight: 400;"> release, </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> production, and more [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3789271/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963125/"><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;">ADRB2 encodes the beta-2 adrenergic receptor, which supports breathing, physical performance, and more. This receptor has essential roles in fat and glucose metabolism.</span></p> <h3><strong>Beta-2 Receptors in Fat Metabolism &amp; Obesity</strong></h3> <p><span style="font-weight: 400;">Catecholamines control fat burning and energy expenditure, especially during caloric restriction (fasting) and </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;">. Along with the primary beta-3 receptors in fat tissue, beta-2 receptors stimulate fat burning, resulting in energy and temperature release [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24928328/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11118019/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/11237219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="http://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;"> is a crucial metabolic hormone that helps burn fat stores by stimulating sympathetic activity and raising catecholamine levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3090157/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The above pathways are often blunted in obesity due to a combination of factors such as [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8200997/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9169485/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2967652/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li><strong>Impaired function of stimulatory beta receptors</strong></li> <li><a href="https://selfhacked.com/blog/the-root-causes-of-leptin-resistance-and-12-ways-to-reverse-it/"><strong>Leptin resistance</strong></a></li> <li><span style="font-weight: 400;">Increased activity of inhibitory alpha receptors</span></li> <li><span style="font-weight: 400;">Excess insulin levels, which suppress fat burning</span></li> </ul> <p><em><span style="font-weight: 400;">Muscle sympathetic nerve activity</span></em><span style="font-weight: 400;"> (MSNA) is also vital for energy expenditure and weight control. People with low MSNA are more likely to become obese due to slower metabolism [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC288333/"><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;">Beta-2 receptors bind catecholamines and stimulate fat burning, which results in energy and temperature release. This pathway is often blunted in obese people, leading to excess fat accumulation.</span></p> <p>&nbsp;</p> <h2><strong>The Link Between ADRB2 Variants and Obesity</strong></h2> <p><span style="font-weight: 400;">When it comes to body-weight measures, the two most studied ADRB2 variants are </span><a href="../../../snp/rs1042714/"><span style="font-weight: 400;">rs1042714</span></a><span style="font-weight: 400;"> (Gln27Glu) and </span><a href="../../../snp/rs1042713/"><span style="font-weight: 400;">rs1042713</span></a><span style="font-weight: 400;"> (Gly16Arg), but the evidence is mixed.</span></p> <p><span style="font-weight: 400;">One meta-analysis gathered data from 18 studies examining the link between these two SNPs and obesity. According to their results, only </span><strong>rs1042714</strong><span style="font-weight: 400;"> showed a significant association&mdash;the &ldquo;G&rdquo; allele (Glu) carriers had 20% higher obesity rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069060/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An older meta-analysis came to a similar conclusion. However, the authors observed a significant link between rs1042714-G and obesity only in populations with lower frequencies of this allele, such as Asians and Native Americans [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19186333/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In two studies with 150 women, those with the &ldquo;G&rdquo; allele had more fat mass and impaired burning [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC508512/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12832031/"><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 &ldquo;G&rdquo; allele at rs1042714 correlates with obesity, but the effect may be limited to specific populations.</span></p> <h3><strong>Other Limitations</strong></h3> <p><span style="font-weight: 400;">One Swedish study found that the link between rs1042714-G and obesity was significant only in women. On the other hand, in one Spanish study, it correlated with abdominal obesity only in men [</span><a href="https://pubmed.ncbi.nlm.nih.gov/10205587/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://link.springer.com/article/10.1007%2Fs00394-002-0363-5"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In Japanese subjects, this allele was associated only with subcutaneous (under the skin) fat accumulation. In Hispanic and African American people, it influenced only visceral (core) fat [</span><a href="https://www.nature.com/articles/0802883"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/10222249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some studies failed to confirm any correlation between this SNP and body-weight measures [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26888112/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20401689/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12077726/"><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 precise link between rs1042714-G and obesity is yet to be confirmed and thoroughly explained. It depends on different factors, such as gender, ethnicity, and environment.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">As mentioned, the &ldquo;G&rdquo; allele at&nbsp; rs1042714 may correlate with obesity, likely due to suppressed fat burning.</span></p> <p><span style="font-weight: 400;">Normally, leptin helps burn excess fat stores by stimulating the sympathetic activity in fat tissue. However, according to one clinical trial, this pathway may be suppressed in people with the above SNP. The &ldquo;G&rdquo; allele carriers had higher leptin levels, but it failed to boost catecholamines, indicating leptin resistance [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17027833/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Interestingly, this SNP doesn't seem to alter the function of beta-2 receptors. Scientists are still looking for the exact mechanism behind its effects on sympathetic activity and fat burning. It may be just a marker for another variant with functional consequences [</span><a href="https://www.jci.org/articles/view/119854"><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;">This SNP correlates with impaired fat burning. According to preliminary research, it may prevent nervous system activation in fat tissue and contribute to leptin resistance.</span></p> <p>&nbsp;</p> <h2><strong>Your ADRB2 Results for Obesity</strong></h2> <p>*9173396638030842*&nbsp;</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong>ADRB2 </strong><a href="../../../snp/rs1042714/"><strong>rs1042714</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = not associated with obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with obesity and higher fat mass</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: Around 67% of European descendants carry at least one copy of the &ldquo;G&rdquo; allele. It&rsquo;s much less common in other populations, especially African (26%) and East Asian (14%).</span></p> <p>*4358859601903722*&nbsp;</p> <p>&nbsp;</p> <h2><strong>Recommendations to Stimulate Fat Burning</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>*4538367373154908*</p> <h3><strong>Diet</strong></h3> <h4><strong>Intermittent Fasting</strong></h4> <p><span style="font-weight: 400;">Calorie restriction in any form is essential for </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;">, but </span><a href="https://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">intermittent fasting</span></a><span style="font-weight: 400;"> may be ideal for people with rs1042714-G. Fasting stimulates fat burning mediated by catecholamines, potentially reducing the impact of this SNP [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16311212/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9781323/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one trial, fasting every other day (with 25% of daily calories) for 12 weeks caused 32 people to lose 12 pounds more than those who followed daily calorie restriction [</span><a href="http://www.nutritionj.com/content/12/1/146"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. A meta-analysis of 11 studies found intermittent fasting as efficient as regular calorie restriction for weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;&nbsp;</span></p> <h4><strong>Increased Calcium Intake</strong></h4> <p><span style="font-weight: 400;">By reducing </span><a href="https://selfhacked.com/blog/parathyroid-hormone-pth/"><span style="font-weight: 400;">PTH</span></a><span style="font-weight: 400;"> levels, dietary </span><a href="https://selfhacked.com/blog/calcium-101/"><span style="font-weight: 400;">calcium</span></a><span style="font-weight: 400;"> indirectly promotes fat burning via beta-adrenergic receptors [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11156940/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11641262/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A review of clinical studies has associated a higher intake of calcium with a leaner body and lower obesity rates. Calcium supplements were not as beneficial, compared with food sources [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15879568/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Foods rich in calcium include [</span><a href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/"><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;">Dairy products</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Fish</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Leafy greens</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Tofu (made with calcium-sulfate)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Fortified products</span></li> </ul> <h4><strong>Coffee &amp; Tea</strong></h4> <p><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">Caffeine</span></a><span style="font-weight: 400;">, the main active ingredient in coffee and tea, has well-known fat-burning properties. It boosts cAMP levels and activates beta-2 receptors by increasing adrenaline [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885771/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270224/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK223808/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a 2019 meta-analysis of 12 studies, coffee consumption correlated with slightly lower weight and waist circumference, especially in men [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628169/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Green tea has also shown moderate benefits for weight loss, but the evidence is inconclusive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19597519/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23235664/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Keep in mind that a high intake of caffeine can cause adverse effects such as insomnia, </span><a href="https://selfhacked.com/blog/natural-treatments-anxiety/"><span style="font-weight: 400;">anxiety</span></a><span style="font-weight: 400;">, increased </span><a href="https://www.selfhacked.com/blog/resting-heart-rate/"><span style="font-weight: 400;">heart rate</span></a><span style="font-weight: 400;"> and blood pressure, increased urination, and muscle twitching [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12150361"><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;">Practice intermittent fasting, increase your calcium intake, and drink coffee or tea to lessen the impact of your variant and enhance fat burning.</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Exercise</strong></h4> <p><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;"> is the best way to overcome your genetic effect and burn fat by increasing catecholamines [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278837/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727046/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. It further activates this pathway by improving leptin sensitivity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22975643/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056484/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/11157319/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistance training is a great choice when it comes to weight loss. Additionally, it boosts </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://selfhacked.com/blog/endorphins/"><span style="font-weight: 400;">endorphins</span></a><span style="font-weight: 400;">, and other beneficial hormones that suppress appetite, improve mental health, and more [</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><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></p> <p><span style="font-weight: 400;">Aerobic exercise (walking, running, swimming, etc.) has significantly reduced belly fat in multiple studies [</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></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Exercise regularly to overcome your ADRB2 variant, shed extra pounds, and improve overall health.</span></p> <h4><strong>Cold Exposure</strong></h4> <p><span style="font-weight: 400;">Acute </span><a href="https://selfhacked.com/blog/12-reasons-embrace-cold/"><span style="font-weight: 400;">cold exposure</span></a><span style="font-weight: 400;"> boosts sympathetic activity in brown and white fat tissues, resulting in energy and heat production. It also boosts </span><a href="https://selfhacked.com/blog/adiponectin/"><span style="font-weight: 400;">adiponectin</span></a><span style="font-weight: 400;">, a protein that increases fat burning and prevents obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18321949/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16936205"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19303978"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7068845/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold exposure increases metabolism and energy expenditure as the body has to adapt and produce more heat. In a clinical trial of 50 healthy men, those exposed to a cold environment overnight had a 10% increase in metabolism after one month [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold showers are the easiest way to practice acute cold exposure year-long, regardless of your climate conditions. During the winter, try to engage more in outdoor activities.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Acute cold exposure may lessen your genetic effect and support weight loss. Practice it by taking cold showers and spending time outdoors during the winter.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Caffeine</strong></h4> <p><span style="font-weight: 400;">As mentioned, caffeine may counteract your SNP and enhance fat burning. If you don&rsquo;t enjoy drinking coffee, consider taking a caffeine supplement.</span></p> <p><span style="font-weight: 400;">In multiple smaller clinical trials, caffeine (100-600 mg/day) increased energy use and fat burning. It also helped maintain weight loss in two long-term studies with 2,500 participants [</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/7611396"><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> <p><span style="font-weight: 400;">Start with lower doses and watch out for the potential side effects described above.</span></p>
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