247 | id == 247
247 | category_id == 18
247 | category_order == 15
247 | category_name == Weight
247 | category_color == #C47AC0
247 | slug == AMY1A-weight
247 | title == How Does This Salivary Enzyme Affect Weight Gain? (AMY1A)
247 | meta_description == AMY1A encodes salivary amylase, which breaks starches down into simple sugars. What is its link to weight gain? Find out here.
247 | summary == <p><strong>AMY1A encodes salivary amylase, an enzyme that breaks starches down into simple sugars. What is its link to weight gain? Read on to find out.</strong></p>
247 | overall_score_text == Obesity Score (based on AMY1)
247 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/AMY--Weight.jpg
247 | author_id == 1
247 | author_name == Jasmine Foster
247 | author_title == BSc, BEd
247 | author_order == 36
247 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Jasmine.jpg
247 | 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>
247 | reviewer == None
247 | medical_reviewer_id == 11
247 | medical_reviewer_name == Puya Yazdi
247 | medical_reviewer_title == MD
247 | publish_date == 2020
247 | publish_date == 7
247 | publish_date == 17
247 | avg_rating == 4.5
247 | tags_id == 549
247 | tags_name == AMY1A Gene
247 | tags_id == 548
247 | tags_name == Amylase
247 | tags_id == 454
247 | tags_name == Gut Microbiome
247 | tags_id == 550
247 | tags_name == Starch Metabolism
247 | tags_id == 314
247 | tags_name == Sugar
247 | tags_id == 115
247 | tags_name == Weight Gain
247 | tags_id == 184
247 | tags_name == Weight Loss
247 | permissions_favorite == False
247 | permissions_rate == False
247 | 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 Amylase?</span></h2> <p><span style="font-weight: 400;">Amylase is an enzyme that breaks down starch into simpler sugars. Digestion of carbs is extremely important since carbs are ultimately broken down into </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;">, the main energy source that fuels our bodies.</span></p> <p><span style="font-weight: 400;">There are two main types of amylase: salivary and pancreatic. Salivary amylase is produced by salivary glands and it starts digesting food as you chew it. Pancreatic amylase is produced by the pancreas and helps digest complex sugars in your gut [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5322607/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/1702756"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/books/NBK54127/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Humans have two primary amylase genes: </span><a href="../../../gene/amy1a/"><em><span style="font-weight: 400;">AMY1A</span></em></a> <span style="font-weight: 400;">and </span><em><span style="font-weight: 400;">AMY2A</span></em><span style="font-weight: 400;">. The first, </span><em><span style="font-weight: 400;">AMY1A</span></em><span style="font-weight: 400;">, encodes salivary amylase (alpha-amylase 1A), while </span><em><span style="font-weight: 400;">AMY2A</span></em><span style="font-weight: 400;"> encodes pancreatic alpha-amylase (alpha-amylase 2A). In this post, we will be focusing on the first type: salivary amylase (</span><em><span style="font-weight: 400;">AMY1A</span></em><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/gene/276"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/gene/279"><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;">Amylase breaks down complex carbs like starch into simple sugars. There are two broad types: salivary amylase (encoded by the </span><em><span style="font-weight: 400;">AMY1A </span></em><span style="font-weight: 400;">gene) and pancreatic amylase (</span><em><span style="font-weight: 400;">AMY2A</span></em><span style="font-weight: 400;">).</span></span></p> <h2><span style="font-weight: 400;">How Does Amylase Affect Weight</span></h2> <p><span style="font-weight: 400;">Lower expression of </span><em><span style="font-weight: 400;">AMY1A </span></em><span style="font-weight: 400;">has been associated with a higher body mass index (BMI) and obesity. This was shown in multiple studies with over 7,500 people. For example, one study suggests a person with less than 4 copies might have an eight-fold higher risk of obesity compared to a person with over 9 copies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24686848"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4858278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4489572/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25394825"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p><span style="font-weight: 400;">Genetic variations (SNP) in AMY1 (rs11185098) that predispose people to higher amylase were associated with weight loss. When put on a diet, people with the higher amylase &lsquo;A&rsquo; variant tended to lose more weight than people without the &lsquo;A&rsquo; variant. The study included over 800 obese participants monitored for 2 years [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28659346"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Higher amylase activity is also linked to better glucose tolerance after eating starch. It was associated with a decreased risk of </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;">, metabolic syndrome, and type 2 diabetes, according to studies of over 3,500 people [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3102610/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25996848"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Low expression of amylase (fewer copies) has been associated with glucose malabsorption and lower ability to digest and use complex carbs [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27436124"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Low amylase and obesity can also affect each other in a vicious cycle. On one hand, studies have found that having low amylase levels is associated with an increased risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24686848"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4858278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4489572/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25394825"><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, being obese lowers amylase levels, possibly by affecting insulin production and sensitivity. One way to put an end to this harmful loop is </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;">, which increased amylase levels in a subset of 4 obese people monitored over a year [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/2455007"><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;">In multiple studies, genetic variants that reduce amylase expression have been associated with poor sugar metabolism, obesity, and weight gain.</span></p> <h3><span style="font-weight: 400;">Amylase &amp; Your Gut Flora</span></h3> <p><span style="font-weight: 400;">Scientists have found a link between </span><em><span style="font-weight: 400;">AMY1A </span></em><span style="font-weight: 400;">copies and </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;">. People with more copies may have more bacteria that can ferment </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;"> and more beneficial short-chain fatty acids such as </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;"> in the gut [</span><a href="https://www.biorxiv.org/content/early/2018/06/30/359737"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30388780"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">There is some controversy over whether increased butyrate production in the colon is protective against obesity. However, most available research has found that a higher share of butyrate (compared to other short chain fatty acids) appears to protect against diet-induced weight gain. Supplemental butyrate may even speed up metabolism and increase energy expenditure [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6333934/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </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; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">One way amylase may affect weight is through the gut flora; people with higher amylase expression may have more gut bacteria that ferment resistant starch into butyrate.</span></p> <h2><em><span style="font-weight: 400;">AMY1A </span></em><span style="font-weight: 400;">Variants and Weight Gain</span></h2> <p><span style="font-weight: 400;">At least four </span><em><span style="font-weight: 400;">AMY1A</span></em><span style="font-weight: 400;"> variants have been associated with weight gain in humans. In each case, the detrimental allele is associated with reduced amylase activity, possibly due to a reduced number of amylase copies produced [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566300/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://diabetes.diabetesjournals.org/content/early/2020/06/01/db19-1257"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The variants associated with lower amylase activity and an increased potential for weight gain include rs11185098-G, rs4244372-A, rs11577390-C, and rs1999478 [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5566300/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://diabetes.diabetesjournals.org/content/early/2020/06/01/db19-1257"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><span style="font-weight: 400;">Your </span><em><span style="font-weight: 400;">AMY1A </span></em><span style="font-weight: 400;">Results for Weight Gain</span></h2> <p>*1575281647194928*</p> <h3><span style="font-weight: 400;">SNP Summary and Table</span></h3> <p><strong>AMY1A rs11185098</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = Associated with decreased amylase activity and a tendency to regain weight that was previously lost</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with increased amylase activity and a tendency to keep weight off once lost</span></li> </ul> <p><strong>AMY1A rs4244372</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with increased amylase activity and relatively reduced weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with decreased amylase activity and relatively increased weight gain in women</span></li> </ul> <p><strong>AMY1A rs11577390</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with decreased amylase activity and relatively increased weight gain in women</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Associated with increased amylase activity and relatively reduced weight gain</span></li> </ul> <p><strong>AMY1A rs1999478</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Associated with increased amylase activity and relatively reduced weight gain</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = Associated with decreased amylase activity and relatively increased weight gain in women</span></li> </ul> <p>*6706189331770389*</p> <h2><span style="font-weight: 400;">Recommendations for Preventing Weight Gain</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>*9387137292357257*</p> <p><strong>A note</strong><span style="font-weight: 400;">: there is quite a bit of evidence that many popular weight loss supplements (including </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;"> and </span><a href="https://www.selfhacked.com/blog/synephrine/"><span style="font-weight: 400;">synephrine</span></a><span style="font-weight: 400;">) block the amylase enzyme. As such, the finding that low amylase expression is associated with obesity may seem strange, and one would think that the goal would be to reduce it. It is likely that genetically low amylase expression produces different results from blocking amylase with supplements; if you have variants that reduce amylase activity, these supplements may not be good choices for you [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26154585/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28800181"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</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;">A review of 54 studies showed that moderately intense exercise may help increase amylase levels and potentially improve starch digestion [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3961115/"><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><span style="font-weight: 400;">Although the reason is not fully understood, </span><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">yoga</span></a><span style="font-weight: 400;"> can 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;"> too [</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;">Exercise of moderate intensity may increase amylase production and improve starch digestion. It is also an invaluable part of any weight loss program.</span></p> <h4><span style="font-weight: 400;">Avoid Cigarettes</span></h4> <p><span style="font-weight: 400;">Smokers have lower amylase levels compared to nonsmokers (70 subjects), which suggests that people with low-copy variants of amylase may be especially vulnerable to negative health effects from smoking [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1432581/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807301/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The relationship between cigarette smoking and obesity is complex. However, if you are currently a smoker, quitting is one of the best things you can do for your health more generally [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4401671/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5004778/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Diet</span></h3> <h4><span style="font-weight: 400;">Reduce Dietary Carbohydrates</span></h4> <p><span style="font-weight: 400;">The primary function of amylase is to process dietary starches, and people with lower levels of this enzyme may not be able to process starches and other complex carbohydrates as efficiently as those with high levels. Those with low amylase may gain more weight in response to dietary carbs from sources like grains, bread, pasta, beans, potatoes, and corn [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24686848"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4858278/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4489572/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25394825"><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;">People with low amylase may have more difficulty digesting and processing carbohydrate-rich foods, which may lead to excessive weight gain.</span></p> <h4><span style="font-weight: 400;">Avoid Snacking at Night</span></h4> <p><span style="font-weight: 400;">Eating a meal in the late evening was linked to lower salivary amylase in 2,500 subjects. Night time eating has also been associated with obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3937213/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Time-restricted feeding, a strategy in which a person only eats during a specific window of time each day, has also produced good results for weight loss. However, time-restricted feeding was not as effective as other forms of intermittent </span><a href="http://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">fasting</span></a><span style="font-weight: 400;">, according to a meta-analysis of the practice [</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><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><span style="font-weight: 400;">Lactobacillus Probiotics</span></h3> <p><span style="font-weight: 400;">People with low amylase expression may have less of the beneficial bacteria that produce butyrate in their intestines. Some of these bacteria may be replaced with </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> supplements containing </span><em><span style="font-weight: 400;">Lactobacillus</span></em><span style="font-weight: 400;"> species [</span><a href="https://www.biorxiv.org/content/early/2018/06/30/359737"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S037851731830838X"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Certain </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotics</span></a><span style="font-weight: 400;"> (</span><a href="http://selfhacked.com/blog/l-gasseri/"><em><span style="font-weight: 400;">L. gasseri</span></em></a><em><span style="font-weight: 400;">, </span></em><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><em><span style="font-weight: 400;">, </span></em><span style="font-weight: 400;">and </span><a href="http://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">B. animalis</span></em></a><span style="font-weight: 400;">, for example) have also been found to reduce intestinal inflammation, support gut health, and even promote weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23886977"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://medicalxpress.com/news/2014-12-intestinal-immune-body-weight.html#ajTabs"><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 </span><em><span style="font-weight: 400;">L. gasseri </span></em><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></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 </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="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; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Low amylase expression has been linked to lower levels of butyrate-producing bacteria in the gut. These may be replenished with probiotics.</span></p>
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247 | content_learn_more_6706189331770389_text == Based on the variants we looked at, your AMY1A gene is somewhat associated with abnormal or excessive weight gain. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Exercise, a low carb diet, and some types of probiotics may help. Keep scrolling to find out more.
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