Over the years I’ve heard more than a few people tell me that they simply can’t lose weight because being fat is in their genes. Their mothers were overweight, their siblings all have extra weight around the middle…even their kids are “big boned.”
That’s all the evidence they need that excess weight and obesity are hardwired into their bodies. They’re convinced that nothing they do can change it, and so they don’t even try. Or at least they don’t consistently try.
They may follow a fad diet for a few weeks here or there. They may buy a gym membership that they use three times. But when they don’t get the quick results they’re hoping for, they give up and blame their genes.
Well I’m here to tell you that your genes do not dictate your future — or your present, for that matter.
How do I know? Because I too come from a family of overweight people. And I too struggled mightily with my weight, before I discovered that my genetics were not a death sentence. I learned that no matter what my predisposition, the choices I made daily had a greater effect on my weight than anything in my DNA.
I want you to pay extra close attention to what I just said. Yes, I had a genetic predisposition to be overweight. And no doubt, so do many of my exasperated patients. Perhaps you do too. But that’s only one part of the story. And you get to determine how it ends.
That’s because genetic predisposition has less to do with your genes themselves, and more to do with how those genes manifest themselves.
You see, in order for genes to influence your health, they require “expression.” This distinction is the basis of a new field of study called “epigenetics.” Epigenetic changes are what determine whether those deadly obesity, heart disease, or diabetes genes rise to surface… or if they stay silent.
But unlike other hereditary markers, epigenetic changes aren’t carved in stone ahead of time. And they can be reversed.
In fact, all sorts of daily factors — like your diet, your activity level, or exposure to environmental toxins — can lead to epigenetic changes. And these epigenetic changes can either protect you from a lifetime of weight struggles — or they can put you on the same path your mother, father, and siblings are on.
New research reveals an even easier way to silence your “fat genes”
If you’re ready to take control of how your genes express themselves, it’s time to make some serious life changes. Give your diet the overhaul it needs with the A-List Diet. Find an exercise activity you love and do it. Consistently. Day after day, even when the devil on your shoulder is telling you to skip it “just this once.”
I know those recommendations are sometimes easier said than done (however necessary they might be — and they ARE necessary).
Which is why you’re going to love the epigenetic “shortcut” I’m about to share…
Researchers have just revealed an easy way to silence your “fat genes” so you can achieve and maintain a healthy weight — no matter what your Aunt Sallie’s hips looked like.
The secret? A good night’s sleep.
For their study, the researchers looked at data from nearly 120,000 adults. They evaluated participants’ genetic risk for obesity, body mass index (BMI), and waist circumference. And then they compared all that to their sleep habits.
It turns out that for people with a genetic predisposition to obesity, there’s a “sweet spot” for sleep. If you get less than seven or more than nine hours a night, your genetic predisposition has a stronger effect on your BMI or waist circumference. But if you’re in that sweet spot — getting between 7 and 9 hours of sleep a night — you’re effectively telling your genes to keep quiet because you’re in control.
Of course, this isn’t the first time we’ve talked about the connection between sleep and weight. I’ve told you previously about research that shows just one night of sleep loss can actually alter your body at the DNA level. And that can lead to the metabolic issues we try so hard to combat — including weight gain, but also insulin resistance and inflammation.
And a previous paper, an analysis of data from 18 studies involving 75,657 participants, showed that people who sleep less than an average of seven hours a night have a 16 percent increased likelihood of metabolic syndrome.
If you sleep less than six hours a night that number goes up to 28 percent. Get less than five hours of shuteye a night? Your risk of metabolic syndrome is a whopping 51 percent higher than people who sleep longer.
So it’s not just vanity at stake here. A good night’s sleep is essential if you want to be your fittest, healthiest self — and not just a victim of genetic circumstance.
What if sleep doesn’t come easily?
For lots of people, being told to sleep a solid 8 hours in order to lose weight sounds like a dream. What could be easier, right?
But for others, insomnia makes bedtime a nightmare. And most doctors won’t take the time to teach people how to sleep better (if have any idea how to do that in the first place). Instead, they’ll hand you a prescription for Ambien, Lunesta, or some other sleeping pill. But these drugs are only a temporary Band-Aid. Not to mention the litany of dangerous side effects that have been linked to them.
Which is why I developed my Perfect Sleep Protocol — a comprehensive program that teaches you how to beat insomnia. Naturally, and for good. You can learn more about it or enroll today by clicking here or by calling (866)747-9421 and asking for code EOV3T700.
As I said, there’s no denying that some people are genetically predisposed to obesity. But genetics don’t have to dictate your destiny. You are in the driver’s seat of your life. With changes to your diet and activity level — plus a good night’s sleep — you can let your genes know that’s you’re not planning on going down the road to obesity and all the health problems that come with it.
“Sleep characteristics modify the association of genetic predisposition with obesity and anthropometric measurements in 119,679 UK Biobank participants.” Am J Clin Nutr. 2017;105(4):980-990.
“Sleep Duration and Metabolic Syndrome. An Updated Dose-Risk Metaanalysis.”Ann Am Thorac Soc. 2015 Sep;12(9):1364-72.
“Genome-wide DNA methylation analysis of human pancreatic islets from type 2 diabetic and non-diabetic donors identifies candidate genes that influence insulin secretion.” PLoS Genet. 2014 Mar 6;10(3):e1004160.