Genetic Propensities | Hunger and Satiety

WHAT THIS MEANS

Appetite is a combination of hunger response and satiety. Many studies have identified DNA variations that contribute to hunger and satiety signaling.

Science reveals this is a complex interaction between many systems, including brain neurotransmitters [responsible for carrying chemical messages to and from the brain], messages between cells, and appetite hormones.

Hunger Propensity: Hunger is the sensation of eating.

Satiety: Satiety is the sensation of fullness.

WHY THIS MATTERS 

All of these systems require coordination in the central sensing mechanism of our brains to create a response. Identifying these components can provide the guidance we need to create an optimal outcome. 

When signals are not expressed optimally, we can institute strategies to improve signaling and create a more favorable response. 

Hunger Propensity: Sometimes individuals experience a desire for food that is not actual hunger. Humans focus on habitual and emotional eating patterns versus instinct. Hunger is impacted by environmental factors yet genetic propensities can provide insight into optimal strategies.  

Satiety: Individuals with a low sense of satiety may not perceive fullness. People typically consume more food than intended and gain weight.

Insulin Resistance

WHAT THIS MEANS

Insulin is a hormone that regulates the amount of glucose [sugar] in the blood. Insulin resistance means a body requires greater amounts of insulin in order to drive down blood sugar levels. It is usually associated with diabetes or a pre-diabetic state. 

Studies demonstrate some individuals possess a greater predisposition towards insulin resistance, which can be more probable based on genetic variations. Individuals who carry greater propensity tend to have higher fasting blood sugar and insulin levels.
 
WHY THIS MATTERS

Higher fasting blood sugar levels promote accelerated rates of aging and lower levels of health. Individuals with a propensity toward insulin resistance report greater difficulty losing weight [despite aggressive adherence to the diet] than others who follow similar diets.

Dairy Digestion

WHAT THIS MEANS

This section relates to the processing of sugar and fat in dairy products.

Lactose Sensitivity: Lactose is a sugar found in milk, whereas lactase breaks down lactose and is essential to digest milk. 

Weight Gain with Dairy Fat: People with certain genetic variants have a propensity toward adverse responses to foods with saturated fat and high dairy fat content.

WHY THIS MATTERS

Lactose Sensitivity: Approximately 65% of the world’s population is lactose intolerant. Individuals with European ancestry have a propensity to be lactose tolerant. Consuming lactose with a predisposition toward lactose intolerance can result in gut disruption, sinus inflammation, stuffy nose, and phlegm. 

Weight Gain with Dairy Fat: Certain genotypes express a greater propensity toward weight gain and obesity when consuming high-fat dairy.
 
Foods with high dairy fat include heavy cream, whole milk, cream cheese, butter, and full-fat yogurt.

Gluten

WHAT THIS MEANS

In order to develop a gluten allergy, three criteria must be met: genetic propensity, leaky gut syndrome, and exposure to gluten. The genetics related to gluten are based on predisposition and are only suggestive of susceptibility to developing reactions to gluten in foods

WHY THIS MATTERS

Gluten can be found in wheat, related grains, and many food preparations because it provides elasticity to prepared and processed foods. 

Foods containing gluten: wheat, barley, rye, triticale, sauces, and oats

Grain Sensitivity

WHAT THIS MEANS

Many people believe they have gluten sensitivity absent a gluten allergy or celiac diagnosis. Gluten sensitivity is not the same as grain sensitivity.

Grain sensitivity is often due to excess glutamate and/or insufficient GABA. Glutamate is involved in virtually every major excitatory brain function. Excess glutamate can cause anxiety, agitation, and sleep impairment.  

Gamma-aminobutyric acid [GABA] produces an inhibitory and calming effect to mitigate anxiety, stress, or fear.  Glutamic acid decarboxylase (GAD) is responsible for the conversion of glutamate into GABA; decreased GAD function contributes to a propensity toward grain sensitivity.  

WHY THIS MATTERS

Many grains, sauces, and oils are high in glutamate. When these variations are significant and the symptoms are expressed, it is important to reduce exposure to glutamate.  Healthy Vitamin B6 levels are required for glutamic acid to function optimally.

Sources of high glutamic acid foods include wheat and grains, soy, dairy, seeds, protein powder, and the flavor enhancer MSG [monosodium glutamate].

Sugar | Sweets

WHAT THIS MEANS

Sweet Perception: These genetics look at how intensely we taste sweetness. Genetic variants affect the way our brain responds when we taste something sweet or sugary.  

Sweet Addiction Propensity: Many people perceive the inability to stop eating sweets is based solely on willpower; however, this is also coded in DNA.

Snacking Drive: Many people perceive snacking to be based exclusively on willpower. Clinical studies have demonstrated most of the snacking propensity is coded in our DNA.

WHY THIS MATTERS

Sweet Perception: Those with a decreased sense of sweetness are likely to consume more sweets; yet, the opposite is not necessarily true because people with an increased sweet perception may not always consume less sweets.  Other factors contribute to determining overall intake. An inverse relationship is possible.

Snacking Drive: Clinical practices have shown an extremely high correlation between genetic variations and reported snacking behaviors. 

Sweet Addiction Propensity: Research demonstrates there are genes that code for the brain’s response to sweet and sugary foods. In some individuals, sugar decreases inhibitions and encourages greater consumption regardless of willpower.

Carbohydrates

Navigating the Carbohydrate Conundrum

WHAT THIS MEANS

Carbohydrates [CHO] represent a hotly debated and controversial macronutrient. CHOs are similar to the simple and complex programming languages we use daily. Simple CHOs are quick-energy foods like sugar, pasta, and bread, while complex CHOs are fiber-rich champions such as vegetables.

CHO Intake: When it comes to CHOs, one size does not fit all. Think of it as a bespoke suit. Performance Medicine™ uses science and real-world experience to identify the genes that influence your optimal complex CHO intake.

Fiber Benefit: Some genetic variations help certain individuals experience beneficial effects from a boost in fiber intake.

WHY THIS MATTERS

CHO Strategy

Avoiding simple CHOs is a prudent path and enhances metabolic efficiency. The optimal amount of complex CHOs is not a fixed number. It is as unique as your fingerprint thanks to your genetic predisposition.

CHO Intake: This is particularly important for achieving your ideal body composition. Some people might thrive on a lower carbohydrate intake, while others can effectively burn fat fueled by CHO.

Fiber Benefit: Certain individuals are genetically wired to see improved weight loss and cholesterol management with higher fiber intake. It is a hidden gem your body will use to maintain optimal health.

Prime examples of fiber-rich complex carbs include broccoli, carrots, leafy greens, sweet potatoes, and ancient grains earn seats at the table but fiber-rich vegetables take the gold medal for the most beneficial impact.

Grasping your unique CHO strategy is a vital part of crafting your health, performance, and longevity roadmap.

Find more information about metabolic efficiency.

Saturated Fats

Unraveling Saturated Fats

WHAT THIS MEANS

One of the most controversial topics in nutrition is saturated fats [SFA].

It is crucial to remember that SFAs are key to healthy human function. They make up half of the membrane fats in all our body cells and are essential for robust immune function. Your brain – which is 60% fat – is mostly saturated fats and cholesterol, however, high saturated fat intake is not the optimal route to health.

APOe status is a genetic predisposition that can significantly impact many aspects of your health.

WHY THIS MATTERS

The Role of Saturated Fats in Your Health

Saturated Fat Intake: Our unique genetic variations can alter how we respond to saturated fats, from a health and wellness perspective. The propensity identified is based on leading scientific studies and our extensive clinical practice experience.

The predominant choice for most individuals is to limit saturated fat intake to less than 10% of total calories per day – despite conflicting recommendations.

APOe Status: This genetic marker can cause individual differences in response to saturated fat. For certain genetic variants, a diet high in saturated fat can increase the likelihood of plaque buildup and the potential for cognitive decline. Knowledge of your APOe status can empower you to devise personalized strategies for optimal health outcomes.

Common sources of saturated fat include coconut oil, butter, ghee, red meat, and dairy products.

Understanding your unique response to saturated fats, Performance Medicine™ can craft a dietary strategy that supports your desired health, performance, and longevity outcomes.

Polyunsaturated Fats

Understanding Polyunsaturated Fats

WHAT THIS MEANS

Polyunsaturated fatty acids [PUFAs] are involved in many bodily processes, such as energy production, inflammation control, and keeping your cell membranes in optimal shape.

PUFAs encompass both omega-6 [O6] and omega-3 [O3] fatty acids which are essential for life and provide numerous health benefits when consumed in the right balance.

Omega-6 PUFA Intake: O6 is the ally of your immune health and blood clotting and brings beneficial inflammation to your body.

Omega-3 Need: O3 is the unsung hero maintaining your immune system, battling inflammation, and supporting your cognitive function.

WHY THIS MATTERS

Balancing Your Omega-6 and Omega-3 Intake

A considerable body of research has zeroed in on the omega-6/omega-3 ratio, advocating for a ratio of 4:1 or less. However, the reality is most people are consuming these fats at a ratio of 10:1, and in the industrialized world, ratios can skyrocket to 25:1.

Omega-6 PUFA Intake: Some individuals, due to their unique genotypes, are more prone to inflammation from Omega-6 and, therefore, should lower their omega-6 intake to achieve an optimal ratio.

Omega-3 Need: Recent studies underline the importance of fish-based omega-3 in triggering beneficial epigenetic changes.

Beneficial O6 sources include nuts and fish, but it’s best to dodge other sources like soybeans, vegetable oils, and sunflower oil. On the other hand, you can get beneficial Omega-3 from fatty fish and fish oil.

In understanding your unique response to PUFAs, we can tailor your diet to better support your health, cognitive function, and energy levels. Let’s harness this knowledge to optimize your nutrition and power up your performance.

Monounsaturated Fats

The Mighty Monounsaturated Fats

WHAT THIS MEANS

Now, let’s talk about monounsaturated fats [MUFAs], a type of fat that plays a supportive role in a multitude of bodily functions. The beauty of MUFAs is that they’re generally beneficial for everyone, but for some people with specific genetic variants, cranking the intake might be more advantageous.

The Marvel of MUFAs

WHY THIS MATTERS

MUFAs are believed to be the secret sauce behind the health benefits of the Mediterranean diet, where some people consume a whopping 40% of their total calories from extra virgin olive oil alone.

They’re like the all-stars of your dietary team, with a resume boasting a host of health benefits: decreased inflammation, reduced cancer rates, a smaller likelihood of heart disease, and even weight loss.

You can find these nutritional powerhouses in foods like extra virgin olive oil, macadamia nut oil, avocados, macadamia nuts, beef, salmon, pumpkin seeds, and chicken.

By integrating MUFAs into your diet in a way that suits your unique genetic makeup, we can create a tailored strategy to boost your health, performance, and well-being. Let’s take full advantage of this knowledge to continue steering your health and performance in the right direction.

Protein

WHAT THIS MEANS

The human body requires 20 amino acids [the body’s building blocks] to create many different proteins. Nine of these amino acids are considered essential which means they are not synthesized by the body and must be attained via the diet.

This is a complex network of gene interactions and there are ways to epigenetically shift the expressions of these genes to achieve desired outcomes.

WHY THIS MATTERS

Protein is a macronutrient the body needs in relatively large amounts to grow, develop, and function properly. Some people will respond better to a diet with a higher percentage of calories from protein, while others do better with a lower intake. 

Plant Sterols

WHAT THIS MEANS

Plant Sterol Buildup: Plant sterols are cholesterol-like molecules found in all plant foods, with the highest concentrations occurring in vegetable oils. Plant sterols work by blocking cholesterol absorption. 

Plant Sterol Benefit: Plant sterols are typically understood to decrease inflammation, lower cholesterol levels, and enhance cardiovascular support.  

WHY THIS MATTERS

Plant Sterol Buildup: Plant sterols are absorbed in trace amounts but some individuals have a genetic propensity to absorb greater amounts. Dietary plant sterol intake can be beneficial in some cases, however, excess amounts could be undesirable and contribute to increased plaque build-up.

Plant Sterol Benefit: While many individuals are likely to benefit from plant sterols, some carry genotypes that correspond with no benefit.

Metabolism

WHAT THIS MEANS

Metabolism is how effectively an individual creates energy and burns calories. Metabolism is often measured using basal metabolic rate [BMR]. BMR is the number of calories burned while resting throughout a day; it’s a complex combination of genetics and environmental factors. 

WHY THIS MATTERS

Metabolism aids in creating precise strategies to fuel your body effectively. Leveraging genetic predispositions can increase the body’s energy levels and enhance overall function. 

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