229 | id == 229
229 | category_id == 18
229 | category_order == 15
229 | category_name == Weight
229 | category_color == #C47AC0
229 | slug == PYY-weight
229 | title == How Does This Tiny Protein Stop You From Eating Too Much? (PYY)
229 | meta_description == PYY is a brain signalling protein that reduces appetite and food intake. Which variants are associated with weight gain?
229 | summary == <p><strong>PYY is a brain signalling protein that reduces appetite and food intake. Which variants are associated with weight gain and obesity? Learn more here.</strong></p>
229 | overall_score_text == Weight Gain Score (based on PYY)
229 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/PYY--Weight---not-on-axiom-or-V4.jpg
229 | author_id == 1
229 | author_name == Jasmine Foster
229 | author_title == BSc, BEd
229 | author_order == 36
229 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
229 | author_intro == <p><strong>Jasmine received her BS from McGill University and her BEd from Vancouver Island University.</strong></p>    <p>Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health.</p>
229 | reviewer == None
229 | medical_reviewer_id == 11
229 | medical_reviewer_name == Puya Yazdi
229 | medical_reviewer_title == MD
229 | publish_date == 2020
229 | publish_date == 6
229 | publish_date == 29
229 | avg_rating == 5.0
229 | tags_id == 512
229 | tags_name == Anorectics
229 | tags_id == 200
229 | tags_name == Appetite
229 | tags_id == 513
229 | tags_name == Peptide YY
229 | tags_id == 514
229 | tags_name == PYY Gene
229 | tags_id == 115
229 | tags_name == Weight Gain
229 | tags_id == 184
229 | tags_name == Weight Loss
229 | permissions_favorite == False
229 | permissions_rate == False
229 | 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><span style="font-weight: 400;">What is PYY?</span></h2> <p><span style="font-weight: 400;">Neuropeptides are small proteins used to transmit signals in the brain, and </span><a href="https://selfhacked.com/blog/npy/"><span style="font-weight: 400;">neuropeptide Y</span></a><span style="font-weight: 400;"> (</span><a href="https://selfhacked.com/blog/npy/"><span style="font-weight: 400;">NPY</span></a><span style="font-weight: 400;">) is one of the most abundant of these, along with peptide YY (</span><a href="https://www.selfdecode.com/gene/pyy/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">PYY</span></a><span style="font-weight: 400;">) and </span><a href="https://selfhacked.com/blog/pancreatic-polypeptide-function/"><span style="font-weight: 400;">pancreatic polypeptide</span></a><span style="font-weight: 400;"> (PP) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4830398/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">PYY reduces appetite and discourages eating. This peptide may also increase energy usage; mice with overexpressed PYY run higher body temperatures than normal, for example [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670018/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">How Does PYY Control Appetite &amp; Weight Gain?</span></h2> <p><span style="font-weight: 400;">PYY is what&rsquo;s called an anorexigenic or anorectic compound, meaning that it reduces appetite and food intake [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670018/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24732932/"><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 mice with increased </span><em><span style="font-weight: 400;">PYY</span></em><span style="font-weight: 400;"> were protected against obesity, even when they were fed diets that should have made them gain weight [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18164057/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">This peptide has such a strong effect on body weight that it has been considered as a potential treatment for obesity. In multiple rat and mouse studies, injecting PYY into the brain led to dramatic weight reductions in appetite and subsequent weight loss; however, researchers have struggled to reproduce this result in humans or to find substances that dramatically increase PYY in humans [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670018/"><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;">PYY is a neuropeptide that reduces appetite and food intake. According to animal research, it may also increase energy usage. All of these effects promote weight loss.</span></p> <h2><span style="font-weight: 400;">PYY Variants &amp; Weight</span></h2> <p><span style="font-weight: 400;">Three </span><em><span style="font-weight: 400;">PYY</span></em><span style="font-weight: 400;"> variants have been associated with weight gain in humans: rs162430, rs162431, and rs2070592 [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17235527"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775651/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At rs162430, the &lsquo;A&rsquo; allele was more common in obese children than in children of healthy weight. This allele was also associated with severe obesity in indigenous Pima men [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17235527/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At rs162431, the &lsquo;T&rsquo; allele is associated with increased PYY and reduced body weight in a group of people of mixed ancestry (a sample that suggests that this allele has a similar effect regardless of ethnicity) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775651/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Finally, at rs2070592, the &lsquo;C&rsquo; allele is associated with reduced </span><em><span style="font-weight: 400;">PYY </span></em><span style="font-weight: 400;">gene expression and increased total </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;">. This association was especially strong when combined with the common &lsquo;G&rsquo; allele at rs162431 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775651/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">Your PYY Results for Appetite</span></h2> <p>*5986065558235625*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>PYY rs162430</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Not associated with obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with obesity in children and in indigenous Pima men</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 55% of all people worldwide have at least one copy of the &lsquo;A&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;A&rsquo; allele is much more common in people of East Asian descent (89%) and much less common in people of European descent (18%).</span></li> </ul> <p><strong>PYY rs162431</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with relatively decreased PYY and increased body weight</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with relatively increased PYY and reduced body weight</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;T&rsquo; allele is relatively rare, and the population frequencies of various genotypes at this SNP are poorly studied.</span></li> </ul> <p><strong>PYY rs2070592</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with relatively increased PYY and reduced total cholesterol</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with relatively reduced PYY and increased total cholesterol</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 67% of all people have at least one copy of the &lsquo;C&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;C&rsquo; allele is much more common in people of East Asian descent (89%) and much less common in people of European (55%) and South Asian (47%) descent.</span></li> </ul> <p>*3200783201185226*</p> <h2><span style="font-weight: 400;">Recommendations for Reducing Appetite</span></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>*2384611625294577*</p> <h3><span style="font-weight: 400;">Lifestyle</span></h3> <h4><span style="font-weight: 400;">A Good Night&rsquo;s Sleep</span></h4> <p><span style="font-weight: 400;">One study found that reduced sleep duration, even for a single night, was found to reduce PYY expression in young men. The authors of this study concluded that getting a good night&rsquo;s sleep is essential for normal regulation of appetite [</span><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2009.00396.x"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Short sleep duration has been associated with weight gain in many studies. A meta-analysis of 30 studies and over 630,000 people associated short sleep duration with a 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="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;"> [</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;">].</span></p> <h4><span style="font-weight: 400;">Stress Management Strategies</span></h4> <p><span style="font-weight: 400;">At least one study has found that psychological stress prevents PYY secretion in women [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26497508/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><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;"> is known to cause weight gain. Stress increases </span><a href="https://selfhacked.com/blog/need-know-cortisol-health-effects/"><span style="font-weight: 400;">cortisol</span></a><span style="font-weight: 400;"> and dynorphin, both of which cause weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2819644/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24123563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">It also increases </span><a href="https://selfhacked.com/blog/glutamate/"><span style="font-weight: 400;">glutamate</span></a><span style="font-weight: 400;">, which increases appetite, while decreases </span><a href="http://selfhacked.com/blog/all-about-nerve-growth-factor-and-50-ways-to-increase-it/"><span style="font-weight: 400;">NGF</span></a><span style="font-weight: 400;"> and </span><a href="../../article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;">, both of which are appetite suppressants [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16132059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, it makes the brain resistant to </span><a href="https://www.selfhacked.com/blog/how-to-increase-serotonin"><span style="font-weight: 400;">serotonin</span></a><span style="font-weight: 400;">, a neurotransmitter that also suppresses appetite. Stress also causes resistance to </span><a href="https://selfhacked.com/blog/dopamine/"><span style="font-weight: 400;">dopamine</span></a><span style="font-weight: 400;">, which may cause us to eat more as we&rsquo;ll need to eat more food for the same rewarding effects [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14993070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S2255482311700200"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.news-medical.net/news/2007/10/15/31146.aspx"><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;">Reduced sleep duration and increased stress can both reduce PYY secretion, so it&rsquo;s important to get a good night&rsquo;s rest and to practice stress management.</span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <h4><span style="font-weight: 400;">High Protein Diet</span></h4> <p><span style="font-weight: 400;">Eating protein has been found to increase production of PYY in animals, possibly leading to reduced food intake and weight loss [</span><a href="https://www.sciencedaily.com/releases/2006/09/060905225848.htm"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Some research suggests that getting more calories from protein (as opposed to either carbohydrates or fat) may support weight loss, metabolism, and satiety. High-protein diets appeared to increase fat burning and weight loss and reduce appetite in a handful of human studies [</span><a href="http://ajcn.nutrition.org/content/82/1/41.abstract"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10193874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10375057"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;">Reduce Carbs</span></h4> <p><span style="font-weight: 400;">A diet high in carbohydrates has been found to result in less PYY circulating in the blood compared to a diet high in other macronutrients [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5792004/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">Insulin</span></a><a href="https://selfhacked.com/blog/2015/06/10/35-biological-reasons-overeat/"><span style="font-weight: 400;"> is one of the big four fattening hormones</span></a><span style="font-weight: 400;">. High glycemic index carbs will cause insulin spikes and </span><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;">, ultimately increasing your risk of obesity. However, they also increase satiation in the short term [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17167471"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial on 119 overweight people, a low-carbohydrate </span><a href="https://selfhacked.com/blog/ketogenic-diet-ketosis-health-benefits-physiology-genetics/"><span style="font-weight: 400;">ketogenic diet</span></a><span style="font-weight: 400;"> was as effective as a low-fat diet for weight loss but had the advantages that it reduced appetite and negative affect. A meta-analysis of 13 studies and over 1,500 people concluded that low-carbohydrate ketogenic diets are more effective than low-fat diets for losing weight [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17228046"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23651522"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Protein-rich foods increase production of PYY, while carbohydrate-rich foods generally decrease it. A diet higher in protein and lower in carbs may promote PYY.</span></p> <h4><span style="font-weight: 400;">Resistant Starch (Increase Fiber)</span></h4> <p><span style="font-weight: 400;">Some evidence suggests that </span><a href="https://selfhacked.com/blog/what-is-resistant-starch-sources-how-to-increase-diet/"><span style="font-weight: 400;">resistant starch</span></a><span style="font-weight: 400;"> may help promote weight loss in certain circumstances. Some researchers believe that this effect relies on the fermentation of soluble fiber and resistant starch in the gut: beneficial bacteria digest these complex carbs, producing </span><a href="http://selfhacked.com/blog/health-benefits-butyrate-derivatives-sodium-butyrate-phenylbutyrate-trybutyrine-butyric-acid-butyrate-prodrugs-butyrate-producing-bacteria/"><span style="font-weight: 400;">butyrate</span></a><span style="font-weight: 400;">, which in turn signals the body to produce PYY [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553290/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://journals.physiology.org/doi/full/10.1152/ajpendo.90637.2008"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In obesity-prone rats, dietary resistant starch and regular </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;"> prevented weight gain, apparently by reducing food intake [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21736742"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Vegetables are rich in soluble fiber, which has been shown to cause weight loss in some studies. Fiber gets broken down by bacteria in the digestive tract to produce </span><a href="https://selfhacked.com/blog/health-benefits-butyrate-derivatives-sodium-butyrate-phenylbutyrate-trybutyrine-butyric-acid-butyrate-prodrugs-butyrate-producing-bacteria/"><span style="font-weight: 400;">butyrate</span></a><span style="font-weight: 400;">, which has weight loss effects in animals [</span><a href="https://www.sciencedirect.com/science/article/pii/S019566639790091X"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18031592"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21810257"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistant starch may stimulate fat burning by:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Reducing fat accumulation and increasing fat oxidation after meals [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8263609"><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;">Forcing the body to burn fat by lowering blood glucose [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28573878"><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;">Decreasing fat production while increasing the production of phospholipids [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27065270"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> </ul> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">When resistant starch is fermented by beneficial </span><a href="https://www.selfhacked.com/blog/gut-bacteria-microbiome/"><span style="font-weight: 400;">gut bacteria</span></a><span style="font-weight: 400;">, the reaction produces butyrate. This fatty acid appears to signal the body to produce PYY.</span></span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><span style="font-weight: 400;">Butyrate</span></h4> <p><span style="font-weight: 400;">Butyrate, the fatty acid produced when good gut bacteria ferment resistant starch, signals the body to produce PYY [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553290/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial of 118 overweight people, fiber supplements (which the gut flora convert to butyrate) also led to reduced body weight and BMI. Animal studies have also generally found butyrate to be protective against weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28212353"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Meanwhile, in a trial of 12 men, short-chain fatty acids (including butyrate) delivered directly into the colon increased the amount of fat being burned and energy being spent [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28539646"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Short-chain fatty acids may prevent weight gain and obesity through several mechanisms, including [</span><a href="https://www.nature.com/articles/srep37589"><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;">Revving up fat burning (enhancing triglyceride breakdown and fatty acid oxidation)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Transforming fat cells into brown fats, which are more easily burned for energy [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29102386"><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;">Promoting the generation of new mitochondria</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Inhibiting chronic inflammation</span></li> </ul> <p><span style="font-weight: 400;">Butyrate is available as a supplement, but the best way to deliver butyrate in the colon is by feeding resistant starches to the gut flora and ensuring that the gut flora remains healthy. These bacteria are </span><a href="https://selfhacked.com/blog/how-your-gut-microbiota-can-make-you-fat-or-thin/"><span style="font-weight: 400;">well-established contributors to human metabolism and weight</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22064556"><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;">Butyrate, which stimulates PYY production, is also available as a supplement.</span></p> <h4><span style="font-weight: 400;">Berberine</span></h4> <p><span style="font-weight: 400;">Rats fed a </span><a href="http://selfhacked.com/blog/low-carb-diet-vs-high-carb-diet/"><span style="font-weight: 400;">high-fat diet</span></a><span style="font-weight: 400;"> produce less PYY and gain than those fed a healthy diet; however, researchers found that giving these same rats </span><a href="http://selfhacked.com/blog/19-health-benefits-of-berberine-with-references/"><span style="font-weight: 400;">berberine</span></a><span style="font-weight: 400;"> restored PYY to normal levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5428400/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Berberine is an alkaloid with potent metabolic effects. People use berberine as a supplement to support weight control and </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> metabolism.</span></p> <p><span style="font-weight: 400;">Berberine supplementation reduced BMI and enhanced leptin sensitivity in 37 patients with metabolic syndrome. In another study, it caused an average</span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;"> weight loss</span></a><span style="font-weight: 400;"> of 5 lbs (2.3 kg) and lowered blood lipids [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310165/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22739410"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a 2020 review of human and animal studies, berberine might contribute to weight loss by improving </span><a href="https://selfhacked.com/blog/how-your-gut-microbiota-can-make-you-fat-or-thin/"><span style="font-weight: 400;">gut microbiota</span></a><span style="font-weight: 400;"> and glucose and fat metabolism [</span><a href="https://pubmed.ncbi.nlm.nih.gov/32353823/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Berberine normalized PYY production and promoted weight loss in animal and human studies.</span></p> <h4><span style="font-weight: 400;">EGCG</span></h4> <p><span style="font-weight: 400;">EGCG, the major polyphenol in </span><a href="http://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;">, increased PYY production in a cell study; its effect in animals or humans is unclear [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566026/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S1756464618302470"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="http://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">EGCG</span></a><span style="font-weight: 400;"> caused between 0.2 and 3.5 kg of weight loss in limited human studies. Green tea, meanwhile, is hypothesized to make us burn more calories, even at rest. In most studies, this amounts to a modest 3-4% increase in energy, though some studies have shown an increase as high as 8%. For a 2,000 calorie diet, 3-4% amounts to an additional 60-80 calories per day [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19597519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://link.springer.com/article/10.1007%2FBF00403623"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19390166"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16176615"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17299107"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one study of 60 obese individuals, the group taking green tea extract lost 7.3lbs and burned 183 more calories per day (on average) after 3 months [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18006026"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17882140"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a review of 11 studies, green tea extract or EGCG can slightly improve weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the change in weight as nonsignificant in most studies, so 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;">The majority of weight loss trials used special extracts with higher concentrations of active ingredients (catechins and </span><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">caffeine</span></a><span style="font-weight: 400;">), compared with regular tea. Hence, it may be necessary to take an EGCG-rich green tea extract for beneficial effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/"><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;">EGCG from green tea increased PYY production in cells and has been linked to weight loss in human studies.</span></p> <h4><span style="font-weight: 400;">Forskolin</span></h4> <p><span style="font-weight: 400;">A tissue study found that exposure to </span><a href="https://www.selfhacked.com/blog/health-benefits-of-forskolin/"><span style="font-weight: 400;">forskolin</span></a><span style="font-weight: 400;"> in the intestine could cause the release of PYY [</span><a href="https://pubmed.ncbi.nlm.nih.gov/7694325/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In small human studies, forskolin decreased body fat in both men and women [</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/16129715"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one clinical trial on 30 overweight and obese people, </span><em><span style="font-weight: 400;">Coleus forskohlii</span></em><span style="font-weight: 400;"> (together with a low-calorie diet) reduced weight gain, </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><a href="https://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;">, and blood cholesterol (by increasing </span><a href="https://www.selfhacked.com/blog/hdl-cholesterol/"><span style="font-weight: 400;">HDL</span></a><span style="font-weight: 400;">). This suggests that the intervention reduced the risk of metabolic syndrome [</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></p> <p><span style="font-weight: 400;">Another trial on 30 obese men found a decrease in body fat, increased</span><a href="https://selfhacked.com/blog/testosterone-will-add/"><span style="font-weight: 400;"> testosterone</span></a><span style="font-weight: 400;"> levels, and improved bone structure after forskolin administration. However, a trial on 32 men found that the fat-burning effect of forskolin was lower in middle-aged compared to young men [</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></p> <p><span style="font-weight: 400;">In another trial on 23 overweight women, </span><em><span style="font-weight: 400;">C. forskohlii </span></em><span style="font-weight: 400;">extract did not cause weight loss directly, but prevented weight gain and did not have the side effects of other weight-loss supplements&nbsp; [</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; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Forskolin, a promising compound for weight loss, caused PYY to be released in an intestinal tissue study.</span></p> <h4><span style="font-weight: 400;">Probiotics</span></h4> <p><span style="font-weight: 400;">As we&rsquo;ve discussed, the fermentation of soluble fiber and resistant starch by beneficial gut bacteria seems to cause an increase in PYY. Gut fermentation has also been linked to increased PYY more broadly; certain </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> bacterial species may&nbsp; [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553290/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220390/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <ol start="8"> <li><a href="http://selfhacked.com/blog/l-gasseri/"><em><span style="font-weight: 400;"> gasseri</span></em></a> <span style="font-weight: 400;">significantly decreased BMI, abdominal visceral fat, waist and hip circumferences, and body fat mass in 210 healthy Japanese adults, with an 8.5% decline in abdominal fat area over twelve weeks. However, the authors warned that constant consumption of this probiotic may be required to maintain this effect [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23614897"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> </ol> <p><span style="font-weight: 400;">In a clinical trial of 125 obese adults, </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;"> induced weight loss, reduced fat mass, and reduced circulating leptin [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21505361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Additionally, </span><em><span style="font-weight: 400;">L. rhamnosus</span></em><span style="font-weight: 400;"> CGMCC1.3724 improved liver parameters in a small trial of 20 obese children with liver dysfunction noncompliant with lifestyle interventions [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24299712"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Humans with more </span><a href="http://selfhacked.com/blog/b-animalis/"><span style="font-weight: 400;">B. animalis</span></a><span style="font-weight: 400;"> have lower BMI, while those with less of this bacteria have higher BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826031/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374072/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Daily ingestion of milk containing B. animalis ssp. lactis significantly reduced the BMI, total cholesterol, low-density lipoprotein, and inflammatory markers in a clinical trial on 51 people with metabolic syndrome [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27126957"><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;">Gut fermentation may trigger an increase in PYY production. Some probiotic supplements have also been found to promote weight loss in human trials.</span></p> <h4><span style="font-weight: 400;">Hops Extract</span></h4> <p><span style="font-weight: 400;">In a mouse study, a bitter-tasting compound extracted from </span><a href="https://selfhacked.com/blog/hops-16-promising-benefits-side-effects/"><span style="font-weight: 400;">hops</span></a><span style="font-weight: 400;"> increased PYY secretion by about ten times [</span><a href="https://www.sciencedirect.com/science/article/pii/S2212877818306562"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial on 200 healthy overweight people, hops extract reduced body fat, especially in the belly [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26960416"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Both hops extract and its components xanthohumol and iso-&alpha; acids reduced body weight in multiple studies in overweight mice and rats [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22640929"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22985971"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22715886"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28413193"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26976708"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Xanthohumol also reduced the development, growth, and fat accumulation of fat cells while increasing their death rate [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17874298"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19035642"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The combination of hops isohumulones and acacia proanthocyanidins improved several symptoms of metabolic syndrome. Together with diet changes and physical </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;">, it decreased blood levels of </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;"> and cholesterol (total, </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfdecode.com/gene/APOB/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">APOB</span></a><span style="font-weight: 400;">) in a trial on 23 people. The combination also reduced insulin levels while increasing </span><a href="http://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin sensitivity</span></a><span style="font-weight: 400;"> in another trial on 91 people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21122628"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20721358"><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;">Bitter-tasting compounds from hops increased PYY secretion in mice and promoted body fat loss in a human study.</span></p>
229 | content_snp_table_5986065558235625_key == 5986065558235625
229 | content_snp_table_5986065558235625_blur == True
229 | content_snp_table_5986065558235625_hidden == False
229 | content_learn_more_3200783201185226_key == 3200783201185226
229 | content_learn_more_3200783201185226_blur == True
229 | content_learn_more_3200783201185226_hidden == False
229 | content_learn_more_3200783201185226_text == Based on the variants we looked at, your PYY gene is moderately associated with uncontrolled appetite and weight gain. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. A good night’s sleep, high protein and low carb diet, and some supplements may help; read on to learn more.
229 | content_recommendation_2384611625294577_key == 2384611625294577
229 | content_recommendation_2384611625294577_blur == True
229 | content_recommendation_2384611625294577_hidden == False
rsIDs = rs162431,rs2070592,rs162430
rsStatus = rs162431,PYY,chr17,43952807,G,C,T,,36,1,HET
rsStatus = rs2070592,PYY,chr17,43953963,C,G,T,,31,0,Normal
rsStatus = rs162430,PYY,chr17,43953041,G,A,,,38,0,Normal
