242 | id == 242
242 | category_id == 18
242 | category_order == 15
242 | category_name == Weight
242 | category_color == #C47AC0
242 | slug == LEP-weight
242 | title == The Hormone That Controls Your Appetite (LEP)
242 | meta_description == Leptin, produced by fat tissue, is a hormone that reduces appetite. Are some people more susceptible to leptin resistance?
242 | summary == <p><strong>Leptin, which is produced by fat tissue, is a hormone that reduces appetite. Are some people more susceptible to leptin resistance and uncontrolled weight gain? Read on to find out.</strong></p>
242 | overall_score_text == Weight Gain Score (based on LEP)
242 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/LEP--Weight.jpg
242 | author_id == 1
242 | author_name == Jasmine Foster
242 | author_title == BSc, BEd
242 | author_order == 36
242 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
242 | 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>
242 | reviewer == None
242 | medical_reviewer_id == 11
242 | medical_reviewer_name == Puya Yazdi
242 | medical_reviewer_title == MD
242 | publish_date == 2020
242 | publish_date == 7
242 | publish_date == 13
242 | avg_rating == 5.0
242 | tags_id == 200
242 | tags_name == Appetite
242 | tags_id == 540
242 | tags_name == LEP Gene
242 | tags_id == 456
242 | tags_name == Leptin
242 | tags_id == 473
242 | tags_name == Leptin Resistance
242 | tags_id == 165
242 | tags_name == Obesity
242 | tags_id == 115
242 | tags_name == Weight Gain
242 | tags_id == 184
242 | tags_name == Weight Loss
242 | permissions_favorite == False
242 | permissions_rate == False
242 | 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 Leptin?</span></h2> <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 one of the two major hormones that control appetite and food intake, along with </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;">. Where ghrelin triggers feelings of </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;">, however, leptin increases feelings of fullness and typically encourages us to stop eating [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Initially, leptin was only known to be secreted by fat tissue and to circulate at levels directly proportional to the total amount of fat in the body [</span><a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0083360#B6"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Leptin is now known to be produced by various tissues and organs including the placenta, kidney, salivary glands, and stomach [</span><a href="https://pubmed.ncbi.nlm.nih.gov/9288733/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/10215465/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1570946/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1727985/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">The Leptin Gene, Appetite &amp; Weight</span></h2> <p><span style="font-weight: 400;">As we might expect, given its central role in appetite control, leptin (and its gene, </span><em><span style="font-weight: 400;">LEP</span></em><span style="font-weight: 400;">) has been implicated in weight gain and weight loss [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21460597/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Fat tissue produces leptin. In a healthy body, that means that as a person gains fat, they produce more leptin, which suppresses appetite and prevents additional weight gain [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21460597/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Most healthy people have a baseline equilibrium point of both weight and leptin production. With all else remaining equal, leptin increase from that point will lead to weight loss, while leptin decrease from that point will lead to weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496968/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Somewhat oddly, higher baseline leptin production has actually been linked to higher baseline weight. Some researchers speculate that higher baseline leptin leads to reduced sensitivity of leptin receptors, possibly leading to leptin resistance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496968/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Furthermore, some research suggests that this system can get unbalanced fairly easily, and most obese people are resistant to the effects of leptin [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21460597/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">What is Leptin Resistance?</span></h3> <p><span style="font-weight: 400;">Some researchers believe that high chronically high leptin (produced by large quantities of fat tissue, for example) might reduce the sensitivity of leptin receptors. This could lead to a state called leptin resistance, similar to </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;"> in diabetes. People who are resistant to leptin would be less likely to feel full after eating; this could, in turn, lead to overeating and additional weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Two factors are generally believed to affect the strength of leptin signalling: the quantity of leptin produced and the sensitivity of leptin receptors. For a more focused look at the leptin receptor (LEPR), </span><a href="../../article/lepr-weight-204/"><span style="font-weight: 400;">check out this post</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6354688/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/"><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;">Leptin, which is produced by fat tissue, reduces appetite and prevents weight loss. Baseline leptin and weight are closely related, and high baseline leptin can actually desensitize its receptors and lead to weight gain.</span></p> <h2><em><span style="font-weight: 400;">LEP </span></em><span style="font-weight: 400;">Variants &amp; Weight Gain</span></h2> <p><span style="font-weight: 400;">Several variants in the </span><em><span style="font-weight: 400;">LEP</span></em><span style="font-weight: 400;"> gene have been associated with weight, most notably </span><a href="../../../snp/rs10244329/"><span style="font-weight: 400;">rs10244329</span></a><span style="font-weight: 400;">, </span><a href="../../../snp/rs3828942/"><span style="font-weight: 400;">rs3828942</span></a><span style="font-weight: 400;">, </span><a href="../../../snp/rs2167270/"><span style="font-weight: 400;">rs2167270</span></a><span style="font-weight: 400;">, </span><a href="../../../snp/rs2071045/"><span style="font-weight: 400;">rs2071045</span></a><span style="font-weight: 400;">, and </span><a href="../../../snp/rs4731426/"><span style="font-weight: 400;">rs4731426</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">Generally speaking, variants that lead to increased baseline leptin production are also linked with higher baseline weight, increased appetite, and more weight regain following a weight loss program [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496968/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The risk alleles linked to high baseline leptin and increased weight are rs10244329-T, rs3828942-G, rs2167270-A, rs2071045-C, and rs4731426-G [</span><a href="https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2011.74"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496968/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4941231/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">Your LEP Results for Weight Gain</span></h2> <p>*5086534260048934*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>LEP rs10244329</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with relatively lower fat mass in adolescents</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with relatively higher fat mass in adolescents</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 70% of all people worldwide have at least one copy of the &lsquo;T&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;T&rsquo; allele is significantly less common in people of East Asian descent (47%).</span></li> </ul> <p><strong>LEP rs3828942</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with relatively higher fat mass in adolescents</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with relatively lower fat mass in adolescents</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 78% of all people worldwide have at least one copy of the &lsquo;G&rsquo; allele.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">The &lsquo;G&rsquo; allele is almost ubiquitous in people of African descent (98%) and much less common in people of East Asian descent (47%).</span></li> </ul> <p><strong>LEP rs2167270</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with lower levels of leptin and less weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with higher levels of leptin and more weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 56% 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 significantly less common in people of East Asian descent (35%).</span></li> </ul> <p><strong>LEP rs2071045</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with less weight regain after a weight loss program</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with more weight regain after a weight loss program</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 37% of all people worldwide 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 significantly more common in people of East Asian descent (79%) and almost nonexistent in people of African descent (2.4%).</span></li> </ul> <p><strong>LEP rs4731426</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with relatively reduced appetite and weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with relatively increased appetite and weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">About 73% of all people worldwide 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 significantly more common in people of East Asian descent (92%) and significantly less common in people of African descent (13%).</span></li> </ul> <p>*6877986810696792*</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>*1641287513171809*</p> <p><span style="font-weight: 400;">High baseline leptin may promote a higher baseline weight, but we don&rsquo;t recommend trying to decrease leptin on purpose. Remember that the purpose of this hormone is to suppress appetite! Because of the complexity of the leptin mechanism, we will focus on strategies that have been found to increase </span><em><span style="font-weight: 400;">sensitivity to</span></em><span style="font-weight: 400;"> leptin rather than directly increase or decrease leptin itself.</span></p> <h3><span style="font-weight: 400;">Lifestyle</span></h3> <h4><span style="font-weight: 400;">Exercise</span></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 seem to decrease total leptin production and make people less likely to develop leptin resistance [</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;">High-intensity exercise is probably the best strategy to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;">. In addition to promoting fat burning, the increased </span><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"><span style="font-weight: 400;">norepinephrine</span></a><span style="font-weight: 400;"> production may suppress food intake according to a study in rats [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Being active burns calories and jump-starts metabolism. Some studies suggest it also </span><a href="https://selfhacked.com/blog/a-comprehensive-list-of-natural-ways-to-increase-bdnf/"><span style="font-weight: 400;">increases </span></a><a href="../../article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;">, which supports mental health and might cause us to eat less [</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></p> <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;"> also increases </span><a href="https://selfhacked.com/blog/endorphins/"><span style="font-weight: 400;">endorphins</span></a><span style="font-weight: 400;">, which activates mu-opioid receptors and also suppresses appetite [</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 (like walking, running, swimming, etc) has also been shown to cause major reductions in 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><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">Yoga</span></a><span style="font-weight: 400;"> may also be a useful tool 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;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098025/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198375/"><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;">Physical fitness decreases total leptin production, reducing the chances of developing leptin resistance. Exercise is also a central part of any weight loss regime.</span></p> <h4><span style="font-weight: 400;">Improve Sleep Quality &amp; Quantity</span></h4> <p><span style="font-weight: 400;">Multiple animal studies have suggested a close relationship between </span><a href="https://selfhacked.com/blog/sleep-neurophysiology/"><span style="font-weight: 400;">sleep</span></a><span style="font-weight: 400;"> and leptin.</span></p> <p><span style="font-weight: 400;">In a mouse study, chronic jet lag disrupted the clock in fat cells and induced leptin resistance in the brain [</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;">].</span></p> <p><span style="font-weight: 400;">Poor sleep can increase </span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> and cravings and disrupt hunger hormones like </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> [</span><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1547-5069.2009.01262.x/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0010062"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Short </span><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">sleep </span></a><span style="font-weight: 400;">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;">One study suggested that night-shift workers, who must be awake, active, and eating during the night seem to be at a higher risk of obesity and metabolic diseases [</span><a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0025079#pone.0025079-Knutsson1"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Psychological </span><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> is associated with both weight gain and leptin resistance.</span></span></p> <h4><span style="font-weight: 400;">Positive Social Interactions</span></h4> <p><span style="font-weight: 400;">Leptin and </span><a href="http://selfhacked.com/blog/the-social-chilled-out-and-empathetic-genes-oxytocin-receptor-snps/"><span style="font-weight: 400;">oxytocin</span></a><span style="font-weight: 400;">, the hormone primarily responsible for social bonding, communicate closely with one another. In fact, some researchers have considered oxytocin administration as a possible complementary treatment for leptin resistance in obese patients; however, this approach remains unproven [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601091/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525065/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Oxytocin is released by positive human interactions and has been shown to decrease hunger in multiple animal studies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603288/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The experience of love also increases </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;">, which reduces appetite, and increases endorphins, which activate mu-opioid receptors [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16289361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The &ldquo;love hormone&rdquo; oxytocin interacts closely with leptin and has been studied for its ability to decrease hunger.</span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <h4><span style="font-weight: 400;">Polyphenol-Rich Fruits &amp; Vegetables</span></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 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="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 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;">Fruits have been useful weight management foods as well. In a study of 91 obese individuals, eating half a fresh </span><a href="https://selfhacked.com/blog/grapefruit/"><span style="font-weight: 400;">grapefruit</span></a><span style="font-weight: 400;"> before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16579728"><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 (including </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) led to lower 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> <h4><span style="font-weight: 400;">Spicy Foods</span></h4> <p><a href="http://selfhacked.com/blog/capsaicin/"><span style="font-weight: 400;">Capsaicin</span></a><span style="font-weight: 400;"> acts on a receptor called </span><a href="https://www.selfdecode.com/gene/trpv1/"><span style="font-weight: 400;">TRPV1</span></a><span style="font-weight: 400;">, the activation of which is believed to prevent leptin resistance in mice [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">TRPV1 may also speed up the metabolism, increase energy expenditure, and reduce appetite [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699483/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/13129472"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22378725"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15611784"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">When ingested orally with </span><a href="http://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;">, capsaicin reduced appetite and food intake in humans. Early research indicates that taking capsaicin as a </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;"> supplement is safe, but more must be known about its effectiveness [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24941669/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">If you like spicy food, you&rsquo;re in luck: capsaicin is found in chili peppers and is responsible for their spicy flavor. The spicier the pepper, the more capsaicin it contains [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/13129472"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22378725"><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;">Increasing polyphenol-rich fruits and vegetables and eating spicy foods may help improve leptin sensitivity.</span></p> <h3><span style="font-weight: 400;">Supplements</span></h3> <h4><span style="font-weight: 400;">Berberine</span></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 enhanced leptin sensitivity in 37 patients with metabolic syndrome. In another study, it caused an average weight loss 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 </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> 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> <h4><span style="font-weight: 400;">Yerba Mate</span></h4> <p><span style="font-weight: 400;">In mice, </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;"> appeared to prevent leptin resistance. Its effect on leptin in humans has gone largely unstudied, though some research suggests that it may be useful as a weight management tool [</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, with no adverse side effects [</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 supplementation (1,000 mg) before exercise increased fat metabolism (fatty acid oxidation) and the energy used metabolizing the fat (crossover study with 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="font-weight: 400;">In a mouse study, yerba mate supplementation decreased food intake and energy use and reduced the levels of </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;">, and sugar in the blood. Additionally, it reduced the accumulation of fat in mice 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;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22474471"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><em><span style="font-weight: 400;">L. rhamnosus</span></em><span style="font-weight: 400;"> Probiotics</span></h4> <p><span style="font-weight: 400;">Some </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> supplements (including </span><a href="https://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;">) improved leptin resistance in obese mice which had been fed a high-fat diet [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28968517/"><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 125 obese adults, </span><em><span style="font-weight: 400;">L. rhamnosus</span></em><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> <h4><span style="font-weight: 400;">Garcinia</span></h4> <p><span style="font-weight: 400;">In studies on 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;">In a clinical trial on 99 obese men, it lowered BMI and belly fat when combined with a weight-loss drug (orlistat) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5061485/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Garcinia reduced body weight and fat mass in many clinical trials, ranging from 21 to 100 overweight and obese subjects [</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/15056124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18316163"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17639559"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11790414"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a 2011 review of 12 studies, Garcinia extract caused a weight loss of about 2 pounds (0.88 kg) over several weeks [</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> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Berberine, yerba mate, </span><em><span style="font-weight: 400;">L. rhamnosus</span></em> <a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotics</span></a><span style="font-weight: 400;">, and </span><em><span style="font-weight: 400;">Garcinia cambogia</span></em><span style="font-weight: 400;"> have been found to improve leptin resistance and promote weight loss in some studies.</span></span></p> <h3><span style="font-weight: 400;">Metformin</span></h3> <p><a href="https://selfhacked.com/blog/uses-benefits-metformin/"><span style="font-weight: 400;">Metformin</span></a><span style="font-weight: 400;"> is a drug frequently prescribed to people with diabetes or PCOS to help regulate the metabolism. In women with PCOS, metformin has been shown to restore sensitivity to leptin [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5109014/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Metformin decreased food consumption and induced weight loss in a clinical trial on 12 obese women with type 2 diabetes. Metformin may help you lose weight if you have type 2 diabetes and your doctor prescribes you this medication. You may discuss with your doctor if it may be recommended in your case [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9526970"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Metformin is a prescription medication that should never be taken without the express instruction and supervision of a doctor.</span></p>
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242 | content_learn_more_6877986810696792_text == Based on the variants we looked at, your LEP gene is associated with average baseline leptin and weight. However, this doesn't necessarily reflect your overall risk of weight gain and obesity, just one gene related to it. Exercise, a good night’s sleep, and strategic changes to diet and supplements may help; read on to learn more.
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rsIDs = rs4731426,rs10244329,rs3828942,rs2071045,rs2167270
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rsStatus = rs10244329,LEP,chr7,128248636,A,T,,,3,27,HET
rsStatus = rs3828942,LEP,chr7,128254252,G,A,,,29,0,Normal
rsStatus = rs2071045,LEP,chr7,128252927,T,A,C,,31,0,Normal
rsStatus = rs2167270,LEP,chr7,128241296,G,A,,,37,0,Normal
