Introduction
Appetite plays a crucial role in regulating how much food we eat and how our body maintains energy balance. However, some people may feel hungrier than others or struggle with weight management due to genetic factors. Two important genes linked to appetite and metabolism are FTO (rs9939609) and LEPR (rs1137101). Variations (SNPs) in these genes can affect hunger, satiety (feeling full), and how efficiently the body processes and stores fat. Understanding these genetic factors can help people make informed lifestyle choices to maintain a healthy weight and reduce disease risk.
The Function of the FTO and LEPR Genes
FTO Gene (rs9939609)
The FTO (Fat Mass and Obesity-Associated) gene influences appetite, metabolism, and fat storage. It helps regulate hunger hormones and energy balance by affecting how the brain responds to food signals.
- People with certain SNPs (like the A variant of rs9939609) tend to feel hungrier, have stronger cravings for high-calorie foods, and may eat more than those without this variant.
- This gene also plays a role in how efficiently the body burns energy, meaning people with risk variants might store fat more easily.
LEPR Gene (rs1137101)
The LEPR (Leptin Receptor) gene helps regulate the body’s response to leptin, a hormone that signals fullness after eating.
- When functioning properly, leptin tells the brain when enough food has been consumed.
- SNPs in LEPR (such as rs1137101) can reduce sensitivity to leptin, meaning the brain does not receive strong signals to stop eating, leading to increased hunger and a higher likelihood of overeating.
Below you can see an example of my own result from the Nutrient Core report. I do experience reduced satiety which mean I can keep eating and easily overeat which in some cases is a blessing but overall I need to closely watch it and don't make it a habit.
Symptoms of SNPs in FTO and LEPR Genes
People with risk variants in these genes may experience:
- Increased hunger and cravings, especially for high-calorie foods like sweets and fatty meals.
- Difficulty feeling full, leading to overeating.
- Slower metabolism, making it easier to gain weight and harder to lose it.
- Struggles with weight management, even with regular exercise and a balanced diet.
- Higher tendency for emotional eating or binge eating, due to the brain's altered response to hunger hormones.
Long-Term Health Risks
If these genetic tendencies are not managed properly, they can increase the risk of:
- Obesity – Due to increased calorie intake and fat storage.
- Type 2 Diabetes – Excess weight and insulin resistance can develop over time.
- Cardiovascular Diseases – Higher weight and fat levels may lead to heart disease and high blood pressure.
- Metabolic Syndrome – A combination of obesity, high blood sugar, and cholesterol imbalance.
- Fatty Liver Disease – Increased fat storage can lead to liver damage over time.
How to Minimize Risks and Maintain a Healthy Appetite
People with FTO and LEPR SNPs can take proactive steps to manage their appetite and prevent long-term health problems:
- Eat More Protein and Fiber – These nutrients help keep you full for longer and stabilize blood sugar levels.
- Prioritize Healthy Fats – Omega-3s from fish, nuts, and seeds can improve metabolism and leptin sensitivity.
- Reduce Processed Sugars and Refined Carbs – These can trigger cravings and promote overeating.
- Practice Portion Control – Using smaller plates, pre-measuring meals, and mindful eating can help prevent overconsumption.
- Stay Hydrated – Dehydration can sometimes be mistaken for hunger.
- Exercise Regularly – Strength training and cardio improve metabolism and leptin function.
- Improve Sleep – Poor sleep increases hunger hormones and weakens leptin signals.
- Manage Stress – High stress can lead to emotional eating and worsen cravings.
- Consider Intermittent Fasting – Some people find that controlled eating windows help regulate hunger.
- Monitor Blood Sugar Levels – Keeping blood sugar stable helps prevent energy crashes and excessive hunger.
Conclusion
The FTO and LEPR genes play a significant role in regulating appetite and metabolism. People with certain SNPs in FTO (rs9939609) and LEPR (rs1137101) may experience increased hunger, difficulties feeling full, and an increased risk of weight gain and related health conditions. By adopting a balanced diet, staying active, getting enough sleep, and managing stress, individuals can counteract genetic tendencies and maintain a healthy lifestyle. Understanding these genetic factors allows for personalized nutrition and fitness choices that support long-term well-being.