241 | id == 241
241 | category_id == 18
241 | category_order == 15
241 | category_name == Weight
241 | category_color == #C47AC0
241 | slug == SH2B1-leptin-obesity
241 | title == A Surprising Link Between Leptin and Obesity (SH2B1)
241 | meta_description == The SH2B1gene encodes a protein that impacts metabolism & weight via leptin signaling. Learn about its link with obesity.
241 | summary == <p style="text-align:justify"><strong>Many different factors influence the link between leptin and weight control, but you probably haven&rsquo;t heard of this one before. The SH2B1 gene encodes for a crucial metabolic protein and has a surprising link with obesity &mdash; learn the details and check your genes!</strong></p>
241 | overall_score_text == Your Obesity Score (Based on SH2B1)
241 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/SH2B1--Weight.jpg
241 | author_id == 9
241 | author_name == Aleksa Ristic
241 | author_title == MS (Pharmacy)
241 | author_order == 45
241 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
241 | 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>
241 | reviewer == None
241 | medical_reviewer_id == 11
241 | medical_reviewer_name == Puya Yazdi
241 | medical_reviewer_title == MD
241 | publish_date == 2020
241 | publish_date == 7
241 | publish_date == 11
241 | avg_rating == 5.0
241 | tags_id == 200
241 | tags_name == Appetite
241 | tags_id == 186
241 | tags_name == BMI
241 | tags_id == 462
241 | tags_name == Body Fat
241 | tags_id == 303
241 | tags_name == Cold exposure
241 | tags_id == 116
241 | tags_name == Insulin Resistance
241 | tags_id == 509
241 | tags_name == Intermittent fasting
241 | tags_id == 456
241 | tags_name == Leptin
241 | tags_id == 140
241 | tags_name == Metabolism
241 | tags_id == 165
241 | tags_name == Obesity
241 | tags_id == 539
241 | tags_name == SH2B1 gene
241 | tags_id == 184
241 | tags_name == Weight Loss
241 | permissions_favorite == False
241 | permissions_rate == False
241 | 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 <em>SH2B1</em>&nbsp;gene is mentioned in the <strong><em><a href="https://get.selfdecode.com/gene-reports/nm/fitness/" target="_blank" rel="noopener">Fitness Gene Report</a></em></strong>. If you're looking for a comprehensive gene-based guide to enhance your physical performance, make sure to check it out!<br /></span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>What is SH2B1?</strong></h2> <p><span style="font-weight: 400;">The </span><em><a href="../../../gene/sh2b1/">SH2B1</a></em> gene<span style="font-weight: 400;">&nbsp;encodes SH2B adaptor protein 1, which controls the function of different hormones and growth factors, such as [</span><a href="http://www.ncbi.nlm.nih.gov/gene/25970"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2940487/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">Insulin</span></a></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/the-truth-about-igf-1-top-10-benefits-and-potential-drawbacks/"><span style="font-weight: 400;">IGF-1</span></a></li> <li style="font-weight: 400;"><a href="../../article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a></li> <li style="font-weight: 400;"><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></li> </ul> <p><span style="font-weight: 400;">Given its critical metabolic roles, slight changes in SH2B1 expression and activity can impact </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> and fat metabolism. Variants in this gene correlate with body-weight changes, </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;">, diabetes, and more [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250482/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7250702/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3728428/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453181/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Roles in Metabolism &amp; Weight Control</strong></h3> <p><span style="font-weight: 400;">According to studies on mice, SH2B1 activity in the brain is crucial for leptin signaling and thus impacts weight &amp; energy balance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1765516/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Mice lacking this protein are obese, tend to overeat, and have increased leptin, insulin, and blood lipids [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16098827/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17565041/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, increased SH2B1 expression protects against obesity and boosts glucose &amp; fat metabolism [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127586/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">More detailed experiments revealed that SH2B1 enables the &ldquo;activation&rdquo; of brown fat tissue (BAT). It enables leptin to stimulate the sympathetic nervous system (SNS) and boost heat production [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7089966/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Large mutations in this gene result in severe early-onset obesity, while different SNPs correlate with more subtle weight changes [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108883/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23519644"><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;">SH2B1 is crucial for leptin signaling. It helps activate the fat tissue, boost metabolism, and control appetite. Mutations and SNPs in this gene are associated with obesity.</span></p> <h2><strong>The Link Between SH2B1 Variants and Obesity</strong></h2> <p><span style="font-weight: 400;">In a meta-analysis of over 116K people, the "G" allele at </span><a href="../../../snp/rs7498665/"><span style="font-weight: 400;">rs7498665</span></a><span style="font-weight: 400;"> (Ala484Thr) was associated with a 0.15 increase in BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695662/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An even larger meta-analysis of more than 200K subjects revealed the same correlation between </span><a href="../../../snp/rs7359397/"><span style="font-weight: 400;">rs7359397</span></a><span style="font-weight: 400;">-T and BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3014648/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The &ldquo;G&rdquo; allele at rs7498665 was associated with obesity in three European studies:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">2,900 German subjects &mdash; 23% higher obesity rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544595/"><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;">3,900 Swedish subjects &mdash; 13% higher obesity rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664142/"><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;">1,360 Belgian subjects &mdash; 26% higher obesity rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6444515/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">The above SNPs are always inherited together in most populations, so they represent a single genetic factor.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Rs7498665-G and rs7359397-T are associated with higher weight and obesity rates among European descendants.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">As discussed, SH2B1 helps boost metabolism and control weight &amp; appetite by enhancing leptin sensitivity. Thus, obesity-associated variants likely </span><strong>reduce SH2B1 expression and impair leptin signaling</strong><span style="font-weight: 400;"> [</span><a href="https://pubmed.ncbi.nlm.nih.gov/16098827/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17565041/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544595/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Indeed, rs7498665 correlated with leptin levels in a study of 2,455 European (Caucasian) women [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780257/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Scientists haven't confirmed the exact effects of the above SNPs in humans. They might mark another functional variant yet to be discovered.</span></p> <h2><strong>Your SH2B1 Results for Obesity</strong></h2> <p>*6673468381074865*</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNPs:</strong></p> <p><strong>SH2B1 </strong><a href="../../../snp/rs7498665/"><strong>rs7498665</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with higher BMI and obesity rates</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = not associated with weight or obesity</span></li> </ul> <p><strong>SH2B1 </strong><a href="../../../snp/rs7359397/"><strong>rs7359397</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = associated with a higher BMI</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = not associated with weight</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency</span></em><span style="font-weight: 400;">: These two SNPs are almost always inherited together, so they represent a single genetic factor. About 45% of European descendants carry one copy and 10% carry both copies of the minor alleles (G and T, respectively).</span></p> <p><span style="font-weight: 400;">Interestingly, allele frequencies for these variants don&rsquo;t match in African populations. Around 41% of the population carries rs7498665-G, while only 2.4% carries rs7359397-T.</span></p> <p>*8456798506617846*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Support Weight Loss</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>*2426501038230031*</p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Regular Exercise</strong></h4> <p><span style="font-weight: 400;">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;"> and long-term fitness may protect against </span><a href="https://selfhacked.com/blog/the-root-causes-of-leptin-resistance-and-12-ways-to-reverse-it/"><span style="font-weight: 400;">leptin resistance</span></a><span style="font-weight: 400;"> [</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;">]. What&rsquo;s more, exercise can counteract your gene and help burn fat by boosting sympathetic (SNS) activity in the fat tissue [</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;">].</span></p> <p><span style="font-weight: 400;">Resistance and aerobic training are both fantastic approaches to </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;">. In addition to fat-burning, they improve mood, cognition, and overall health [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30003901/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Cold Exposure</strong></h4> <p><span style="font-weight: 400;">According to a large trial of 13,320 participants, </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;"> may enhance leptin secretion, enabling metabolic adaptation to lower temperatures [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7143756/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Acute cold exposure boosts SNS activity and fat burning [</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/7068845/"><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 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> <h4><strong>Sleep Quality</strong></h4> <p><span style="font-weight: 400;">Impaired </span><a href="http://selfhacked.com/blog/what-it-means-to-keep-to-a-circadian-rhythm/"><span style="font-weight: 400;">circadian rhythm</span></a><span style="font-weight: 400;"> may contribute to leptin resistance and thus worsen the impact of your variant [</span><a href="http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00272-7"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Restful </span><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">sleep</span></a><span style="font-weight: 400;"> can normalize leptin signaling, while sleep deprivation impairs it and increases appetite [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15531540"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24732925"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">A disrupted circadian rhythm may be why shift workers seem to be at 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> <span style="font-weight: 400;">Short sleep duration correlated with weight gain and food cravings in multiple clinical trials [</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><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> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Exercise, cold exposure, and proper sleep can counteract your variants and support weight loss.</span></p> <h3><strong>Diet</strong></h3> <h4><strong>Intermittent Fasting</strong></h4> <p><span style="font-weight: 400;">Any form of calorie restriction 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 people with SH2B1 variants may benefit from </span><a href="http://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">intermittent fasting</span></a><span style="font-weight: 400;"> in particular.</span></p> <p><span style="font-weight: 400;">In a study of 34 men, 16/8 intermittent fasting slightly improved leptin sensitivity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Fasting also stimulates SNS-mediated fat burning, potentially reducing the impact of your SNPs [</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;">Fasting every other day 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;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Due to its metabolic effects, Intermittent fasting may be an ideal form of calorie restriction for people with SH2B1 variants.</span></p> <h4><strong>Fruits &amp; Vegetables</strong></h4> <p><span style="font-weight: 400;">In animals, the consumption of polyphenol-rich fruits and vegetables prevented leptin resistance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6133929/"><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 may support weight loss. Fiber gets broken down by </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> bacteria to produce </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;">, a fatty acid with potential weight-loss effects in preclinical research [</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;">Polyphenols from various fruits, such as </span><a href="https://selfhacked.com/blog/blueberries-health-benefits/"><span style="font-weight: 400;">blueberries</span></a><span style="font-weight: 400;"> and apples, reduced weight in animal studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23936120"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23529981"><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;">Polyphenol-rich fruits and vegetables may prevent leptin resistance and support weight loss, but clinical evidence is lacking.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Berberine</strong></h4> <p><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;"> supplementation reduced BMI and </span><strong>enhanced leptin sensitivity</strong><span style="font-weight: 400;"> in 37 patients with metabolic syndrome. Another study observed an average weight loss of 5 lbs (2.3 kg) and lower 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;">, glucose &amp; fat metabolism, and leptin signaling [</span><a href="https://pubmed.ncbi.nlm.nih.gov/32353823/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Garcinia</strong></h4> <p><span style="font-weight: 400;">In obese animals, </span><a href="https://www.selfhacked.com/blog/garcinia-cambogia/"><em><span style="font-weight: 400;">Garcinia cambogia</span></em></a><span style="font-weight: 400;"> extract enhanced glucose metabolism and leptin signaling [</span><a href="https://pubmed.ncbi.nlm.nih.gov/12727492/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30530230/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378731/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Garcinia reduced weight and body fat in multiple clinical trials [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11134690"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11092233"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24944404"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15056124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. A review of 12 studies found that, on average, supplementation with </span><em><span style="font-weight: 400;">Garcinia </span></em><span style="font-weight: 400;">improved weight loss by about 2 pounds (0.88 kg) [</span><a href="http://www.hindawi.com/journals/jobes/2011/509038/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Yerba Mate</strong></h4> <p><span style="font-weight: 400;">According to preclinical research, </span><a href="https://selfhacked.com/blog/21-health-benefits-yerba-mate/"><span style="font-weight: 400;">yerba mate</span></a><span style="font-weight: 400;"> may prevent leptin resistance [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25241125/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Supplementation with yerba mate (3 g/day for 12 weeks) reduced body fat mass, body fat percentage, and waist-hip ratios of 30 obese participants [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583719/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Yerba mate (1,000 mg) before exercise increased fat metabolism and energy expenditure in a trial of 14 healthy participants [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190939/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Berberine, Garcinia, and yerba mate are herbal supplements that may counteract your genes by improving leptin resistance. They have shown benefits for weight loss, but the clinical evidence is limited.</span></p>
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241 | content_learn_more_8456798506617846_text == Based on the variants we looked at, your SH2B1 gene is associated with slightly higher obesity rates. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Take cold showers, practice intermittent fasting, and follow other gene-based tips to maintain a healthy weight. Keep reading to find out more.
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