The Goddess Body Guidelines


Genetics: How Supporting the Obesity Genes that MANY of Us Have Can Increase Weight Loss & Prevent Re-Gain

Watch The Video Above or Read The Article Below:


Genetics

Genes, we're born with them, but we can actually CHOOSE how much - and which parts - of our genes we want to express. Genes for great health? Lets turn those UP. Genes for obesity? Better off turning those ones DOWN! 

There are 5 naturally occurring genetic mutations, the proper name for which is a Single Nucleotide Polymorphism or SNP (pronounced SNIP) that can pre-dispose us to overweight and obesity, from here on I'll call them the Obesity genes. 

When tested, 98.5% of the population has at least ONE, if not MULTIPLE Obesity Genes! For that reason I find it an absolute MUST to address them here in our Weight Loss Video Series. 

In fact, 43.9% of people have THREE out of 5 obesity genes like I do! Check out these stats:

  • One gene: 4.5% of people
  • Two genes: 22.7%
  • Three genes: 43.9%
  • Four genes: 22.7%
  • Five genes: 4.5%! One of my best friends falls in this category!

While genes CAN code for the future and predispose you to certain things or increase your risk, they are not your absolute DESTINY. In fact research now shows if you support the genes you have properly, you can create optimal expression of GOOD qualities while downplaying expression of negative traits that can land you in the weight loss struggle zone. That's EXACTLY what we'll cover today. 

I want to thank the folks at Kashi Genetic Labs for offering so much information in my creation of this video, and if you yourself are curious to know which genes you have, you can get tested for the Weight Management Panel through a Kashi Labs Provider, including through the Goddess Body Guidelines Program. 

We spoke in our last video about FREEING UP mental space when it came to food cravings and the link to neurotransmitters. But now I want you to imagine what it feels like to FREE UP MENTAL SPACE around weight, period. What if your weight never crossed your mind anymore? What if you didn't even think about it? What if you lived each day to the fullest, feeling and looking like a Goddess, and could finally dedicate all the mind power you've wasted thinking about your weight - to a more worthy cause? What if your new thoughts became ones that lit you up? Like how you'll use your new energy to start a new business? Or to run a marathon, or do Tough Mudder? What if instead of weight you thought about your next workout and how you couldn't wait to build more muscle, or learn more belly dancing, or do more arial yoga? This is really what is AVAILABLE to you when you get to use the Guidelines to get your genetics under control, lose the weight, and KEEP it off. 

Ready to Dive In to Today's Video? Let's talk about how you can impact your genes for weight loss! 

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FTO

The "Fat Mass and Obesity Associated Protein," this gene was just discovered in 2007 and is one of strongest risk factors for obesity - if you have this mutation, you're 1.7x more likely to become obese. It plays a key role in regulating metabolism though researchers don't yet fully know how or why. One theory is that it is involved in making the fullness hormone Grehlin, so if there is a genetic mutation, not enough grehlin is made, so you won't feel full after meals. Luckily there ARE ways to overcome this, as you'll see below.   

Top Signs of Imbalance:

  • Prefer High calorie foods
  • Don't feel full after meals
  • Overweight or obese

Why Is It A Problem?

It will lead you to choose higher calorie foods, eat more at meals even though your body is actually not hungry, and thus gain weight.

How Did This Happen?

Genetics - 34.01% of the population has this genetic mutation!

Best Rebalancing Techniques:

  • Portion control - need external ways to know to stop eating
  • 5 smaller meals a day may help control hunger - to help you not inadvertently overeat
  • Eat low density calorie foods (e.g. meat and leafy vegetables)
  • May need to reduce calories as low as 60% of calories required for current weight 
  • Eat a higher amount of protein (25-35% of calories)
  • Eat low to moderate fat (20 - 30% calories)
  • Most of carbs should be coming rom fruits, veg, not so much from grains and legumes
  • Exercise moderate intensity 30 min 5 - 7d/wk (spending 300 calories each time) - exercise reduces the effect of the FTO mutation; add on HIIT
  • Be mindful of saturated fats as they can cause these carriers to gain weight, but keep eating healthy fats as addressed in the first video 
  • Avoid grocery shopping when hungry
  • Eat a Mediterranean type diet

Benefits of Rebalancing:

While lab testing provides excellent objective data that can help form decisions, at the Goddess Body Guidelines I also know that pressing the body's reset button, followed by cluing in intuitively on what your body responds to, can be just as effective for losing weight and keeping it off. Sticking to a whole foods based nutritional plan most of the time, learning how to exercise for your body and hormones, and incorporating lifestyle techniques that de-stress you will all lead to weight loss and weight maintenance, thus whatever your genetics are, you can still utilize these same guidelines to stay a healthy weight. The benefits to stepping away from the SAD diet (Standard American Diet) toward a whole foods routine is expedited weight loss, hormonal rebalancing, AND eating right for your genes so that you decrease your risk of obesity. This means you lose weight, feel incredible, and don't have to worry about meticulous details. 

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MC4R

The "Melanocortin 4 Receptor" gene regulates appetite and metabolism, so a mutation here leads to low metabolism, increased appetite / hunger, increased insulin, and the desire to snack often. This gene mutation is responsible for 6-8% of severe obesity. 

Top Signs of Imbalance:

  • Craving calorie-dense, high fat foods
  • Snack often
  • Overweight or obese
  • High insulin levels on lab testing

Why Is It A Problem?

More likely to snack and eat when not hungry and more likely to be insulin resistant, both of which lead to being overweight

How Did This Happen?

Genetics - 24% of the population has this genetic mutation!

Best Rebalancing Techniques:

  • Eat small, portion controlled meals, with lots of fiber to increase feeling of satiety 
  • Eat food with low calorie density like vegetables, and fruit and particularly green leafy salads, so if servings are large – it is with low calorie food
  • Eat five or more small meals a day, due to tendency to want to snack
  • Limit fat intake to 20% of diet because fat often has high calorie density AND it causes these gene carriers to over-eat. - Choose monounsaturated fat such as avocado and olive oil more often
  • Reduce simple carbohydrate intake such as refined foods and foods high in sugar, to control food cravings and prevent excess carbohydrates from being stored as fat
  • Choose High intensity exercise to burn off glucose
  • Exercise for 50 - 60 minutes a day at 65-75% of Heart Rate Maximum

Benefits of Rebalancing:

You will no longer feel the need to snack or over-eat at meals, with the Goddess Body Guidelines you will be able to tap into true hunger, and make nourishing choices that SUPPORT your genetic health instead of bring out the worst. This way you lose weight without feeling hungry, and you learn to stop eating exactly when your body is full. You feel good knowing you're caring for your body and hormones!

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FABP2

The "Fatty Acid Binding Protein 2," gene, when mutated, increases fat absorption in the intestine - so you absorb more fat with every meal than a normal person does. 

In general a mutation here leads to increased rate of transportation and absorption of fat. 

Top Signs of Imbalance:

  • Overweight
  • More abdominal fat
  • High insulin levels on lab testing
  • High bad cholesterol, low good cholesterol
  • Liver inflammation and other liver issues on lab testing 
  • Potentially fatty liver / hepatic steatosis 

Why Is It A Problem?

Puts you at an increased risk for higher fasting glucose and fats (cholesterol and triglycerides), therefore you have an increased risk of insulin resistance , which we know leads to stubborn weight.

It also leads to lower resting metabolism.

It can also lead to too much fat being deposited in the liver, causing inflammation, scarring, and irreversible damage. 

It also causes more fat to be transported to the belly, hips, thighs and other areas for storage, meaning you're more likely to store fat in general. 

How Did This Happen?

Genetics - 25.34% of the population has this genetic mutation!

Best Rebalancing Techniques: 

  • Rely on monounsaturated fats (avocado, Olive Oil, almonds, cashews)
  • Limit carbs due to insulin resistance issues
  • Especially limit refined carbs and sugar to control cravings and prevent excess carbs from being stored as fat 
  • Limit fats to 20% of diet
  • Eat lean proteins and downplay beef and pork
  • Eat protein and fiber at each meal 
  • Eat 25g a day of fiber - fiber for FABP2 is very stabilizing on blood sugar levels, insulin, and blood fat levels
  • Of that 25g, eat at least 13 grams of soluble fiber a day to soak up fats from the body and remove them
  • Because of lower resting metabolism, reduce the calories for your weight by 100 per day (or exercise an additional 100 on top of what you're already doing)
  • Exercise BEFORE the largest meal of the day especially but
  • Ideally exercise at a low intensity with resistance before EACH meal to burn fat (consider doing 25 wall squats, for example)

Benefits of Rebalancing:

Even though your genes are primed to over-absorb fat compared to normal people, you can actually decrease these risks by eating right and moving appropriately. What that means is you not only lose weight and keep it off - but you ALSO decrease your risks of diabetes, heart disease, and liver disease. None of that stuff sounds sexy! And you get to feel good knowing you're doing what's in your power to avoid those things and keep your Goddess Body. 

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ADRB2

The "Beta Adreno Receptor 2," gene, involved in carb digestion, appetite, and physical activity / energy expenditure. 

Top Signs of Imbalance:

  • Being overweight
  • High insulin levels

Why Is It A Problem?

  • Creates LARGER fat calls and HIGHER fat mass
  • Fat is LESS LIKELY to be burned by high intensity exercise
  • Leads to high insulin levels, insulin resistance and the associated weight gain with that
  • More likely to gain weight from eating carbs than normal people
  • Slower movement of food through the digestive tract therefore more calories absorbed and more weight gained
  • Having the mutation also leads to a poorer stress response, increased negative emotions, and increased risk of PTSD from trauma

How Did This Happen?

Genetics - 20.43% of the population has this mutation!

Best Rebalancing Techniques:

  • Exercise regime not likely to reduce weight
  • Bigger weight loss impact seen with reducing carbs in diet
  • Also reducing sugars and refined carbs and starchy vegetables - choosing leafy greens and fruits with skins instead
  • Eat 20 - 30g protein at each meal to support metabolism and ensure muscle retention with exercise
  • Low to moderate exercise of 60 minutes a day at 50 - 70% of Heart Rate Maximum is still great for the health of ADRB2 carriers

Benefits of Rebalancing:

The GOOD News? As eating habits improve and exercise increases, it's possible to actually get BETTER results than non-ADRB2 mutation carriers! Proper nutrition will lead to weight loss and less weight gain from normal foods, making it easier for you to sustain your new body, and feel great about what you're doing for yourself and your health. 

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SH2B1

Its role is to improve the balance of insulin and leptin, so when it is mutated, it is unable to do this properly. 

Top Signs of Imbalance:

  • Symptoms of Insulin resistance we covered in Video 1
  • Symptoms of leptin resistance we covered in Video 1
  • Being overweight
  • Type 2 diabetes
  • Crave higher-calorie foods 
  • More hunger, harder to feel full 

Why Is It A Problem?

  • Increased risk of both insulin resistance and leptin resistance, and the resulting weight gain that comes with it, as we talked about in Video 1
  • Overeating due to more INTENSE hunger, less fullness / satiety
  • Increased likelihood of weight gain! 

How Did This Happen?

Genetics - 26.14% of the population has this mutation!

Best Rebalancing Techniques:

  • High fat shown to make insulin resistance worse in these carriers
  • Focus on more lean protein like poultry and fish, and moderate fat
  • Choose monounsaturated fats more often - avocado, olive oil, cashews, almonds 
  • Protein and fiber at every meal helps maintain balance of insulin and leptin
  • Eat smaller portions more often to correct leptin signalling (e.g. 5 small meals a day)
  • Choose low starch veggies and fruits with skin on to increase fiber to control leptin & insulin and fats in bloodstream
  • Eat carbs with a Glycemic Index of 55 or less
  • Exercise 30 - 60 minutes a day at moderate intensity

Benefits of Rebalancing:

You'll avoid feeling intense hunger, and begin rebalancing leptin and insulin so you can lose weight more quickly and effectively. 

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Recap

By now we've covered some BIG topics about how weight gain and loss can be so holistically affected by:

  • Hormones
  • Digestion & Detoxification
  • Brain Chemicals
  • And EVEN Genetics!

But the story is still incomplete and we have ONE more video coming up to fill the gaps. Have you EVER tried a diet before, a weight loss program or exercise program? Did you know it's POSSIBLE that program actually WORSENED your hormones and metabolism, as is the case for ALL of the women that then come to us to engage in the Goddess Body Guidelines to undo the damage?

Our next video will cover ALL the top programs out there, including the ones you've probably tried, and explain exactly what they've done to your hormones / metabolism, WHY they won't work for women like us, AND, what to do to correct the damage so you can put that past, BEHIND you! 

Stay Tuned for the next video! 

AND in the mean time, feel free to check out MY Kashi Lab Weight Management Report below! 

My Report:

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