Identical twins, two people sharing the same genetic code, often look and act in nearly the same way. However, there are instances where one twin is thin, and the other is overweight or even obese. The reasons for this weight difference lies in the field of epigenetics, where certain environmental factors and your choices in life can affect the expression of your genes.
Although your genes determine some aspects of your life, it is not preordained. The way your genes are expressed can be influenced by daily life choices, such as diet and exposure to environmental factors. This process occurs when molecules latch onto DNA or proteins, turning particular sets of genes “on” or “off.” One of these genes is TRIM28.
TRIM28 and weight gain
A study by researchers at the Max Planck Institute of Immunobiology and Epigenetics discovered a connection between low TRIM28 activity levels and obesity in children. They took fat samples from children who were in the hospital for surgery and found that TRIM28 activity was abnormally low in obese kids.
Moreover, researchers also analyzed data on 13 pairs of identical twins, where it was found that TRIM28 activity was lower in the obese twin. This finding raises the question of how TRIM28 activity gets affected and how it contributes to weight gain.
What affects TRIM28 function and weight?
One plausible answer is that TRIM28 function gets disrupted by nutrient-poor diets. Many people consume large amounts of processed foods that are high in empty calories and low in essential nutrients. By opting for nutrient-dense foods instead, the expression of your genes can be shifted to promote weight loss. In other words, you can flip the “thin” switch “on” and the “fat” switch “off.”
Incorporating nutrient-dense foods into your diet
Introducing nutrient-dense foods into your daily meals is the first step towards a healthier lifestyle and weight management. These foods are unprocessed, fresh whole foods in their raw form. If you consume meats, they should be free-range and without chemical additives.
To determine the right types of nutrient-dense foods for you, consider following nutrient-density scores. These scores provide a ranking of foods based on their ratio of nutrients to calories, making it easier for you to choose a nutritious diet.
For instance, nutrient-dense food lists are predominantly composed of plant-based foods, which can reset your TRIM28 gene and other anti-obesity body functions, such as hormones responsible for regulating hunger. Incorporating these foods into your diet will ensure that you maintain a healthy weight without having to resort to extreme dieting.
Boosting the expression of TRIM28
To successfully “flip the switch,” prioritize consuming nutrient-dense foods like spinach, kale, watercress, and other leafy greens. Introduce more cruciferous vegetables, like broccoli, Brussels sprouts, and cauliflower, into your diet. Don’t forget to also include a variety of colorful fruits and berries to ensure you’re getting a wide range of essential nutrients.
In summary, while your genetic disposition plays a role in your life, daily choices and habits, such as diet, have a significant impact on your weight and health. By choosing nutrient-dense foods instead of processed, nutrient-poor alternatives, you’re able to improve the expression of genes like TRIM28, which, in turn, promotes weight loss and overall wellbeing.
