Obesity - Is it Genes or Lifestyle?

By James LaValle, R.Ph, ND, CCN

Is obesity genetic, or is lifestyle a bigger factor? Over thousands of years, human genetics haven't changed much; yet over the past couple of decades there's been an exponential increase in obesity and its related problems like metabolic syndrome, a group of risk factors that leads to heart disease and diabetes.¹ So, even though it may seem that some people are hard wired to be overweight, the sudden increase in obesity indicates that something more than genetics is playing out.

As it turns out, our genetics can be steered toward obesity, but it is guided by something called our epigenetics, certain behavioral or environmental influences that tell our genes what to do. And guess what? Our epigenetics are heavily influenced by our nutritional intake, including what we eat too much of and what we don't get enough of.

Let me explain. Everybody is born with a unique set of genes, your hardwired DNA. (That's called our genome.) Your genes lie there and wait to see if they will be turned on or not as directed by tagging systems that sit on top of genes, called the epigenome. Our genes and epigenetics have been compared to a computer and its software.² Our genes are the hard drive; the epigenetics are the software telling the hard drive what to do.

The chemical "tags" of the epigenome are called methyl groups and they come from foods. There are other influences from our diet and the environment that profoundly affect our epigenetic tagging too. But the point is, our epigenetic molecular tagging system is what guides a gene's expression, meaning whether a gene will be turned on or kept silent, and that system is heavily influenced by nutrition and other factors.

This was a huge discovery out of something called "The Genome Project," and I find that most people still don't know about it. The reason it is important is because it means we have far more power over our genes than we ever realized.

Methyl groups, our chemical tags, seem to have many positive effects; they are highly protective against several types of cancer for example.^3-7 In mice, they also have an impact on weight. Groundbreaking studies in mice that carry an overeating gene called the Agouti gene found that mice who were supplemented with the methyl group-containing nutrients -- vitamin B12, folic acid, choline, and betaine -- gave birth to babies that stayed lean, were healthier, and lived longer. In mice that didn't get supplementation, the Agouti gene was turned on in their offspring, and they became obese, insulin resistant, more prone to cancer, and had shorter life spans.⁸

The big surprise was that the epigenome for obesity or anti-obesity effects were passed down, continuing on in every successive generation. Researchers noted that the Agouti gene itself didn't change; it was just whether it was expressed or not due to "DNA methylation."

But will increased intake of methyl donors lead to weight loss in humans? There is one way methyl donors may enhance it, but significant weight loss is not likely. Methyl donating nutrients enhance detoxification capabilities of the body. If they help eliminate metabolically disruptive pesticides and heavy metals, it could improve metabolic rate and enhance weight loss. However, I have seen many people increase their intake of methyl donor nutrients and it does not translate to much weight loss.

In another attempt to ascertain more information on the interactions of our diet and our genes, Australian researchers looked at the effects of a high blood sugar environment on human cells in vitro (such as would occur after eating sweets) and found that it had negative effects on the cell lines for up to two weeks afterward.⁹

These researchers also looked at the effects of high blood sugar in mice and found that it led the mice to have a predisposition toward obesity, diabetes, heart disease, cancer and shorter life spans; and again the effects were carried down to their offspring.⁹

These studies show us two dietary habits -- eating sugar and inadequate intake of methyl donor nutrients -- that in mice and human cells in a test tube steered the genes toward weight gain and the health problems that come from it, like diabetes and cancer. These findings indicate that both lifestyle and genes contribute to obesity, but the lifestyle is what triggers the genes to head in that direction.

Methyl donor nutrients are contained in fruits, vegetables, beans, legumes and meats. So, if you want to improve your epigenetics based on the studies I've discussed, you would increase your intake of these foods and stop eating sugar. From my experience, these two steps alone will not provide a complete weight loss answer for many people, but they would certainly jump start it for most people. But in the end, is this really anything that we didn't already know?

In the future, further discoveries from genetic research may provide some real breakthroughs for weight loss. In the meantime, at LMI we have had tremendous success helping our patients lose weight and keep it off, first and foremost, by working to down-regulate insulin resistance with a carb-modified low-sugar diet and blood sugar supporting nutrients.

Secondly, we make sure that we thoroughly evaluate and support thyroid hormone function. And finally, we look at all the factors like stress hormones, intestinal health, and environmental toxicity that could negatively affect insulin resistance and thyroid function, since they are two primary influences on metabolism. We then take measures to correct or address them as necessary to further support and optimize metabolism.

Since most of these measures end up affecting methyl donors, in a way they are epigenetically supporting weight management. We just look at it as a thorough whole-body, metabolic approach to health.

References

1. Rochea, HM. et al. Proceedings of the Nutrition Society. (2005), 64:371-377.
2. http://www.pbs.org/wgbh/nova/sciencenow/3411/02.html.
3. Gastroenterology (doi:10.1053/j.gastro.2005.03.002)
4. Park SP. et al. In Vitro Cellular & Developmental Biology. Aug. 2008. 44(7):268-272.
5. Arkadianos et al. Nutrition Journal. 2007 6:29 (doi:10.1186/1475-2891-6-29).
6. Dobosy, JR et al. Prostate. 2008 Aug 1;68(11):1187-95
7. http://jn.nutrition.org/cgi/content/full/132/8/2333S.
8. Waterland, R.A. et al. (2008). International Journal of Obesity. (doi: 10.1038/ijo.2008.100).
9. http://www.bakeridi.edu.au/research/human_epigenetics/.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality.]

Cutting Edge Fitness:
Balance Engage Align Move
By Missy Hawthorne, BSN, CSCS

Mind-body exercise has exploded in the fitness industry over the last 8 to 10 years, although the concepts have been around for centuries. Tai chi and yoga are good examples of exercise whose primary goal was not just physical fitness, but to become more peaceful and spiritually centered through physical movement. This is the goal of newer mind-body fitness classes, most of which use music, aromatherapy and candles or other soft lighting effects to help engage all the senses and to set the tone of the class.

Most mind body fitness classes will use exercise techniques where you can move through exercises slowly, staying focused on your movements and actions, and often synchronize your breathing with your movements. There is great attention to body alignment and focus on energy.

I love the concept of these classes because it takes exercise from being just another thing to fit into an already busy schedule, where we are sometimes just rushing ourselves through the motions, to something that allows you to really connect with and become mindful of what you are doing for your body. And so these classes work wonders for stress reduction while also working to improve core strength, increase strength and flexibility, and improve balance. They also teach us how to use our breath to calm the body and mind.

Men and women from 9 to 90 are filling classes around the globe in search of that quiet place away from the stress of our real world, to sweat, stretch, breathe and release; a place to "let go." Believe me, when you receive these kinds of benefits from a more centered exercise program, your motivation is very high to make sure you get to your classes. It is something you can't wait to do.

Many fitness instructors are doing mind-body fitness classes now using a variety of exercise and movement techniques. This can include everything from pilates, to yoga and tai chi as I mentioned, to other posture and alignment techniques like the Alexander Technique, and many that are actually hybrids of all of these.

A friend of mine, David Mesirow, who is an internationally known fitness presenter and master trainer, developed a mind-body exercise program using a foam balance beam, which is called BEAMFIT.¹ Even though the BEAMFIT sits right on the ground, when you are on it you are still 2 to 3 inches above the ground, which immediately engages your core and automatically heightens your focus and concentration.

The BEAMFIT is a brilliant innovation because it's the perfect way to encourage focused attention, which is a primary goal of mind-body-fitness programs. When you combine it with the other sensory components (music and scented candles, etc.), it is a great fit.

BEAM is an acronym for Balance, Engage, Align and Move,² and I feature it not only because I am a BEAMFIT instructor, but because it is an example of a really good mind-body fitness program, in which the goals are not just physical, they also move you toward self-empowerment.

Mind-body exercise programs elevate fitness and the fitness industry to a whole new level in my opinion. To date, the industry has been too much about scrutinizing how we look or just focusing on our weight. It tends to focus on exercise as something "we should do," which can lead to negative feelings. I mean, have you ever noticed how often exercise feels like a struggle?

Mind-body exercise redirects your focus to something that is very positive and peaceful; you are not trying to force your body to do anything; you are accepting your body as it is while allowing it to transform from the inside out.

If you would like more information about BEAMFIT, or to find out about classes in your area, you can visit their website, www.beamfit.com. Otherwise just search the internet for mind-body exercise classes in your area.

References

1. Borgenicht, N. American Fitness. January/February; 2009: 54-55.
2. Mesirow, D. Professional Training Guide, Foundational Beaming. 2008, 26-30.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness. She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit. Melissa serves as a fitness consultant for the LaValle Metabolic Institute. To learn more, click here.]

Healthy Nutrition:
Can You Eat Your Way to Better DNA?
By Laura LaValle, RD, LD

In a word, the answer to that question is yes. For example, as Jim's article pointed out, foods which contain nutrients with methyl groups heavily influence your genetic expression and are known to reduce the risk of several cancers, including prostate, breast, and colon cancers.

Research has identified other very promising compounds such as sulforaphane (from broccoli), resveratrol (from grape skins), and epigallocatechin (from green tea) -- all of which affect our epigenome and dramatically reduce the risk of cancer.¹

But there is another twist on this whole interaction of genes and diet, and that is that we may have genetic mutations that affect our ability to absorb and/or utilize the nutrients we take in. These are all findings from a field of study called nutrigenomics, which is the study of how your nutritional intake affects your genes and how in turn your genetic makeup may affect the nutrients you take in.

For example, one genetic mutation called a C667T mutation affects an enzyme that helps you convert folate from your foods to the form that is active in the body. This has huge implications because if you don't have active folate, you are at risk for having very high homocysteine levels, which increases your risk of clogged arteries and blood clots, and therefore your risk of heart disease and strokes. It also increases your risk of Alzheimer's disease and other dementias, and increases a woman's risk of miscarriage.

There are companies that now offer nutrigenomic testing, which looks for the genetic mutations called single nucleotide polymorphisms (gene SNPs). While these companies are forging ahead offering the testing to any consumer who wants it, some experts feel that they are getting ahead of the game, because while the research has shown that some genes may reduce a person's absorption or utilization of a certain nutrient, it is not known if perhaps other genes could be making up for those weaknesses.²

A good example of what the experts are talking about concerns variations in a gene called FUT2 that affects your ability to digest, absorb, and use vitamin B12. A study out of Harvard found that one variation in the FUT2 gene lowered absorption of B12 but there was no direct evidence that the people who carried that gene suffered from any adverse effects. On the other hand, the researchers found another variation that led to the highest B12 levels, and that gene was associated with being protective against H. pylori,³ the intestinal bacteria that can lead to peptic ulcers and stomach cancer.

When I first heard of nutrigenomic testing, I was very excited to think that we would be able to further refine and individualize diets for people's unique genetics; however, I do agree the science is too new to run out and spend our money on nutrigenomic testing. The folate gene SNP test is the only one that is well established and known to identify the C667T mutation that increases health risks.⁴

At LMI, we recommend that anyone with elevated homocysteine get the folate SNP test, because if you do have the mutation, it does no good to take more folate. You need to supplement with the already converted form of folate called 5-methyl-tetrahydrofolate (5-MTHF for short). If you want to be tested for this genetic mutation, it's readily available today via any doctor's order at an average cost of about $350.

Someday as nutrigenomic research becomes more advanced, more extensive genetic testing may help us individualize our diets with great sophistication. In the meantime, we can try to direct our genes to healthier expressions with increased intake of methyl donor foods like meats, nuts, beans, seeds, cruciferous vegetables, fish, beets, eggs, and greens, and by drinking green tea, and enjoying some red wine. These foods do improve our genetic expression and lower our health risks.

References

1. Barnes, S. J of Am Diet Assoc. Nov 2008. 108(11):1888-95.
2. http://www.time.com/time/nation/article/0,8599,1221727,00.html.
3. Hasra A. et al. Nature Genetics. 7 September 2008, doi:10.1038/ng.210.
4. Varga EA. et al. Circulation. 2005;111:e289-e293.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet - containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-24-09] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/