How Your Genes Influence Resting Metabolism and Weight Gain
By Marina Shanafelt
What is a resting metabolism? Which genes affect energy expenditure, and how does this lead to the potential for obesity? To what degree does our DNA affect how our bodies utilize energy?
Maintaining a healthy weight isn’t just about diet and exercise—our genes also play a significant role. While lifestyle factors like physical activity, nutrition, stress levels, and overall health contribute to weight management, one key biological factor that affects how easily someone can maintain their weight is resting metabolic rate.
Resting metabolic rate is the amount of energy (calories) the body uses at rest to perform essential functions like breathing, circulation, cellular repair, and maintaining body temperature, accounting for up to 75% of our daily energy needs.
An individual’s resting metabolic rate varies based on factors such as age, sex, muscle mass, body size, hormones, and genetics. While lifestyle changes like strength training and diet can influence metabolic rate, genetic differences account for much of the variability seen between individuals.
Genetics can account for between 40-70% of the variation in weight management, with many of these genes influencing the way we consume, store, and utilize energy. This means that some people may be more genetically predisposed to a faster or slower metabolic rate. Let’s look at some of the genes involved:
· ADRB2 & ADRB3: These genes play a role in how fat is utilized for energy. Variants in these genes are associated with a reduced ability to utilize fat as an energy source, even during exercise, contributing to a lower metabolic rate and increased risk of weight gain.
· LEPR, FTO & MC4R: These genes play a role in appetite regulation and influence fuel utilization (carbohydrate vs. fat), thereby contributing to how much and what type of food someone may prefer to consume. Carriers of these gene variants may benefit from a strict diet high in fiber and include healthy fats and protein to regulate satiety and incorporating intermittent fasting.
· UCP1, UCP2, UCP3 & PPARGC1A: These genes influence the body’s ability to convert white fat (which stores energy) into brown fat (which burns energy for heat production). Individuals with certain variants may have lower thermogenesis (releasing energy as heat) and energy expenditure, making them more prone to weight gain. Strategies to promote brown fat activation include:
- Cold exposure (cold showers, ice baths)
- Regular exercise, particularly strength training and endurance activities
- Eating foods rich in resveratrol (blueberries, red grapes), isoflavones (soybeans, chickpeas), flavonoids (berries, citrus fruits, kale), and capsaicin (chili peppers, cayenne pepper)
The more metabolism-influencing gene variants a person carries, the more susceptible they may be to weight gain and metabolic challenges. While genetics does not determine your destiny, understanding your genetic predisposition can help tailor diet and lifestyle choices for optimal metabolic health.
By incorporating strategies like strength training, nutrient-dense foods, thermogenic activators, and mindful eating, individuals can work with their genetics to maintain a healthy metabolism