Author: Kate Scott, DipNut, mBANT, rCNHC, mIFM
DNApal co-founder | Nutrition & genetics specialist | BANT registered nutritionist

Weight gain and muscle mass

This is the third article in our Male Health series. You can read the previous two articles on hair loss and prostate health.

Inevitably, we become less physically active as we age, leading to loss of muscle mass. As we age, the combination of decreased muscle mass and slower metabolism causes your body to burn fewer calories. Suddenly, you find yourself putting on weight even though your diet is the same. [a]

Losing muscle mass and gaining body fat (particularly around the middle) is bad for overall health since it increases the risk of developing cardiovascular disease, insulin resistance and type 2 diabetes. Lack of exercise (especially weight-bearing) and low muscle mass also increases your risk of osteoporosis [b].

Genetics

Your genes affect your likelihood of gaining weight and developing related conditions. An inherited variant in the FTO gene increases your likelihood of storing fat, while another variant, LEPR, makes you prone to eat more. A variant in TCF7L2 increases your risk of developing type 2 diabetes, particularly if you eat a diet full of simple carbohydrates.

Epigenetics

While you might have been dealt a lousy hand (thanks, mom and dad), having these specific genetic variants does not mean you are doomed. On the contrary, understanding your risks provides a roadmap for managing them. This is where we (DNApal) and epigenetics come in. Epigenetics is a fancy term that means “above your genetics”. It refers to all of the outside factors that can influence the way your genes behave and either work with your genes to improve your health and well-being (if you’re making good choices) or can have the opposite effect. For example, based on the genetic variants mentioned above, below are some positive epigenetic diet and fitness interventions we would recommend:

Diet

Modifying the diet to reduce simple carbs and empty calories (particularly from alcohol or sugar snacks), increasing quality protein and fat to improve satiety and balance blood sugar, increasing whole grains and focusing on complex carbs, fruit & veg. Watch portion size!

Fitness

Increase weight-bearing exercise to burn more calories and increase muscle mass, which will burn even more calories. Weight-bearing exercises also help to strengthen bones.

Heart Disease

As mentioned earlier, the ‘dad bod’ can increase your risk of cardiovascular disease (CVD). CVD or heart disease is an umbrella term for conditions affecting the cardiovascular system, including high blood pressure (HBP), high cholesterol, atherosclerosis (clogging of arteries), thrombosis (blood clot), stroke and erectile dysfunction (ED). They are some of the most common issues regarding male health.

Genetics

A variant in the ACE gene increases the likelihood of HBP, while a variant in NOS3 is involved in the health of blood vessels and can increase the risk of CVD and ED. A rare variant (less than 10% of the population) called Factor V Leiden increases the chance of blood clots. Specific genes also increase your risk of high cholesterol.

Epigenetics

As mentioned above, your diet and lifestyle significantly promote or prevent heart disease (both alongside and independent of genetics). Below are some positive epigenetic interventions we would recommend:

Stress

Stress negatively impacts health in general but is a specific risk factor for developing CVD. Make time to do more of what makes you happy – walk in nature, take up a hobby, spend quality time with friends and loved ones, join a team, read, delegate more, find purpose, and rest.

Exercise

Moderate daily exercise, such as walking, jogging and swimming, encourages healthy blood flow, which helps to reduce the risk of CVD. However, excessive exercise is very stressful for the body and can have the opposite effect. [c]

Diet

Avoiding trans fats and processed fats (including vegetable and hydrogenated oils), a lot of additive salt (stick to natural sea or Himalayan salt), and simple carbs (essentially processed food) are simple ways to improve cardiovascular health. The Mediterranean diet, rich in fresh fruit, veg, herbs, spices, healthy fats from olive oil, nuts, seeds and oily fish (high in vitamin E and omega 3), is one of the best diets for heart health [d]. The good news here is that red wine, in moderation, forms part of this diet and is good for heart health, too [e].

Please note these recommendations are generic and not based on YOUR unique genetic makeup. If you would like to understand your genetic risks and receive personalised epigenetic advice from us, consider investing in one of our DNA packages.

Feel free to leave us a comment if you have any further questions.

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