In recent years, personalized medicine using genetic testing has been attracting attention. In particular, by utilizing genetic information related to obesity and weight loss, it is possible to develop more effective weight loss plans. This article will explain in detail the relationship between genetic testing and weight loss, specific ways to use it, and the latest research results.
The relationship between genes and obesity
The role of obesity-related genes
Obesity develops as a result of a complex interaction of genetic and environmental factors. Research to date has identified over 100 types of obesity-related genes, which are believed to affect energy metabolism and appetite regulation.
β3 adrenergic receptor gene (β3AR) : Involved in fat breakdown and heat production, and certain mutations make it easier for visceral fat to accumulate.
Uncoupling protein 1 gene (UCP1) : Promotes thermogenesis in fat cells, and mutations may reduce fat burning efficiency.
β2-adrenergic receptor gene (β2AR) : Involved in the breakdown of neutral fats and basal metabolism, and mutations can affect basal metabolic rate。 GeneQuest
A weight loss approach using genetic testing
Creating a personalized diet plan
Genetic testing can help you understand your own energy metabolism and fat accumulation tendencies, allowing you to create an effective diet plan. For example, if you have a genetic type that is poor at carbohydrate metabolism, a diet that emphasizes carbohydrate restriction is said to be effective.
By adjusting the type and intensity of exercise based on genetic information, it is possible to expect efficient weight loss. For example, it has been suggested that strength training is more effective than aerobic exercise for people with certain genetic types.
Currently, there are many genetic testing kits on the market, allowing you to easily collect samples at home and have them analyzed at a specialized institution. For example, there are services such as “Dr. Gene” and “GeneQuest” that provide analysis of obesity-related genes.
It is important to consult with a specialist and create a diet and exercise plan based on the test results. In addition, because genetic information remains unchanged throughout one’s life, it can also be used to help manage one’s long-term health.
In recent years, research has been conducted into predicting the effectiveness of obesity treatment drugs using genetic testing. For example, the effectiveness of semaglutide, a GLP-1 receptor agonist, varies from person to person, and it has been suggested that genetic testing may be able to predict its effectiveness in advance.
Research has shown that even if you are genetically at high risk for obesity, you can lose weight with proper diet and exercise. Specifically, a low-carbohydrate diet and strength training have been reported to be effective.
Genes affect our physical constitution, leading to individual differences in the metabolism of certain nutrients. For example, there are genetic differences in the ability to metabolize lipids and carbohydrates, and while some people can convert lipids into energy efficiently, others are more likely to accumulate lipids.
FTO gene: A gene that is said to be associated with the risk of obesity. If there is a specific mutation, appetite tends to increase, making it important to manage calorie intake.
PPARG gene: Affects lipid metabolism, and in certain types, a diet rich in unsaturated fatty acids is considered effective for weight management.
TCF7L2 gene: Involved in carbohydrate metabolism. If there is a mutation, blood sugar levels are more likely to rise in response to carbohydrate intake, so carbohydrate restriction is considered to be effective.
Based on this information, it is important to use the results of genetic testing to find the optimal dietary balance. For example, if you have a mutation in the FTO gene, strategies to suppress your appetite by managing your food portions and incorporating foods rich in dietary fiber are effective.
Types for which carbohydrate restriction is effective
People with a genetic type that is not good at metabolizing carbohydrates can find it easier to manage their weight by avoiding foods that are high in carbohydrates (white rice, bread, noodles) and focusing on a diet that is high in protein and fat.
Foods to avoid: white rice, foods high in sugar, juices, sweet breads
People with poor lipid metabolism
People with a genetic type that has a low lipid metabolism should avoid saturated fatty acids (animal fats) and aim for a diet rich in unsaturated fatty acids (olive oil, nuts).
Depending on your genes, you can be divided into those who are more likely to demonstrate endurance and those who are more likely to have explosive power. By choosing the right exercise for you, you can effectively lose weight.
ACTN3 gene: This gene determines muscle type, and certain variants determine whether an individual has excellent endurance or explosive power。
Endurance type (ACTN3 R577X mutation): Aerobic exercise such as jogging and cycling is suitable.
Explosive type (ACTN3 RR type): Suitable for anaerobic exercise such as weight training and short distance running.
(source: journals.physiology.org)
Exercise menu by genotype
Endurance type (suitable for aerobic exercise)
For this type of person, it would be effective to incorporate training that utilizes cardiopulmonary function.
Training Tips: Keep your heart rate constant and exercise for long periods of time
Instantaneous power type (suitable for strength training)
This type of muscle has a fast muscle contraction speed, so strength training and short periods of high-intensity exercise are effective for this type of muscle.
Genes also affect the quality and duration of sleep. In particular, lack of sleep can disrupt hormone balance and increase appetite.
CLOCK gene: A gene that regulates the body’s internal clock. If you have certain variants, you tend to have shorter sleep times。
PER3 gene: Involved in the depth and quality of sleep, and some people with this mutation are prone to shallow sleep.
The link between sleep and weight management
Research has shown that consistently getting less than six hours of sleep per night increases your risk of obesity, which is linked to a decrease in leptin, which suppresses appetite, and an increase in ghrelin, which stimulates appetite.
The effects of lack of sleep
Increased appetite and tendency to overeat
Slower metabolism and less fat burning
Increased levels of the stress hormone (cortisol) can lead to the accumulation of visceral fat
As genetic testing technology evolves, it is expected that more detailed physical analyses will become possible, leading to more sophisticated personalized weight loss strategies. In addition, advances in AI technology may make it possible to automatically create optimal diet and exercise plans using an individual’s genetic information.
The relationship between genes and intestinal environment
The influence of gut flora and genes
In recent years, the effect of intestinal flora on obesity and weight loss has been attracting attention. The balance of intestinal bacteria is influenced by genetic factors and diet, and is one of the factors that determine whether or not a person is prone to obesity.
Types of intestinal flora
Firmicutes phylum dominant: Fat absorption is easily promoted, and there is a high risk of obesity.
Bacteroidetes-dominant: Effectively breaks down dietary fiber and helps maintain intestinal health.
Research has shown that obese people have a higher proportion of Firmicutes bacteria, suggesting that balancing gut bacteria may help with weight loss.
Effects: Increases intestinal bacterial diversity, improves constipation, and activates metabolism
It is believed that even people who are genetically prone to intestinal disorders can find it easier to manage their weight by actively consuming these foods.
Genes play a role in the secretion of hormones that control appetite, and some people have a genetic predisposition that makes them more susceptible to strong appetite.
Leptin (LEP gene): A hormone secreted from fat cells that suppresses appetite. People who are genetically resistant to leptin have difficulty suppressing their appetite.
Ghrelin (GHRL gene): A hormone secreted from the stomach that increases hunger. People who secrete high amounts of ghrelin due to certain genetic mutations tend to feel hungry more easily.
It’s important to understand the effects of these hormones and create a diet plan that suits your body type.
The future of personalized healthcare using genetic testing
Personalized medicine using AI and big data
In recent years, advances in AI and big data technology have led to advances in personalized medicine that utilizes genetic data, allowing people to receive weight loss plans that are optimized for their individual constitutions.
What AI can do
Combining genetic and lifestyle data to automatically create optimal diet and exercise plans
Analyzing blood sugar and hormone fluctuations in real time to improve the success rate of dieting
Predicting genetic risks and suggesting disease prevention measures
In this way, we are entering an era where genetic testing is used not only for weight loss, but also for maintaining health and preventing disease.
The widespread use of genetic testing will enable optimal health management for individuals, but it also raises ethical issues.
Privacy protection
Genetic information is sensitive personal data and requires appropriate management.
Legal arrangements are needed to prevent test results from being misused in making insurance and employment decisions.
Psychological impact
Finding out genetic results such as “being prone to obesity” can cause undue stress.
It is important to correctly understand the test results and take appropriate measures.
As genetic testing becomes more widespread, discussion is needed not only about technological developments but also about the appropriate handling of data.
Stress has a significant impact on weight management, and in particular, increased secretion of cortisol (the stress hormone) promotes fat accumulation. Genes are involved in stress resistance, and the following genes are known to affect stress response:
NR3C1 gene: A gene that encodes a glucocorticoid receptor that regulates stress response. Mutations in the gene may increase cortisol secretion and increase the risk of overeating due to stress.
COMT gene: Involved in dopamine metabolism. People with certain variants tend to be more susceptible to stress and have greater appetite fluctuations.
BDNF gene: Regulates nerve growth factor in the brain and is related to stress resistance. Mutations in this gene can make it harder to control emotions and increase the risk of stress eating.
The relationship between genes and water metabolism
Water retention capacity and genetic factors
The ability to regulate the amount of water in the body varies from person to person, and it is thought that genes influence this ability.
AQP2 gene: Aquaporin gene that regulates water reabsorption in the kidneys. With certain mutations, the body tends to have a high-water retention capacity and become more prone to swelling.
ACE gene: A gene that regulates blood pressure and sodium levels in the body. Mutations in this gene can increase sodium retention and make the amount of water in the body more susceptible to changes.
The formation of eating habits is related to our sense of taste and is known to be influenced by genetic factors.
TAS2R38 gene : A gene for taste receptors that sense bitterness. Due to mutations, some people can strongly taste the bitterness of foods such as broccoli and coffee, while others can only slightly taste it.
SLC2A2 gene : A gene related to sweet taste preference. Mutations in the gene increase the preference for sugar and put people at risk of excessive sweet intake.
The relationship between genes and alcohol metabolism
Alcohol decomposition ability and genetic factors
The ability to break down alcohol varies from person to person, and genetics plays a major role. It is known that many Asians, including Japanese, have low activity of the enzyme that breaks down alcohol.
ALDH2 gene (aldehyde dehydrogenase)
A gene that codes for an enzyme that breaks down acetaldehyde, a harmful intermediate metabolic product.
If your activity is low, the breakdown of alcohol is slower, causing your face to turn red and your heart to race.
People with completely deficient enzyme activity are barely able to break down alcohol, increasing their health risks.
ADH1B gene (alcohol dehydrogenase)
A gene that codes for an enzyme that breaks down alcohol (ethanol) into acetaldehyde.
The mutations affect the rate at which alcohol is broken down, with some people breaking down alcohol very quickly and becoming easily drunk.
Potential for healthy weight loss through genetic testing
Genetic testing allows you to create a weight loss plan that is tailored to your individual constitution. By choosing the best approach based on your genetic factors, including diet, exercise, stress management, and alcohol and caffeine metabolism, you can achieve an effective and sustainable weight loss. Embrace evidence-based, personalized strategies to take control of your health in the way that works best for you.
