Your Genes Are Not Your Destiny: Why Lifestyle Can Influence Gene Expression

I often hear people say, "It's just my genetics." Of course, genetics absolutely matter, but this statement can give us the wrong impression about what our genes actually do.

You inherit your DNA - you don't get to choose the genetic variants you were born with. But your genes are not simply an unchangeable set of instructions that determine exactly how your body will function.

Your environment, nutrition, physical activity, sleep, stress, alcohol and tobacco exposure, and other lifestyle factors can influence gene expression -- how strongly certain genes are turned on or off -- without changing the underlying DNA sequence. Think of your DNA as the instruction manual and gene expression as deciding which pages of that manual get read.

You may carry genetic variants that increase your susceptibility to things such as obesity, insulin resistance, cardiovascular disease, or other conditions. But susceptibility is not the same thing as destiny.

So, how much can you actually change?

There is no scientifically established percentage (such as 50% or 80% of your genes can be changed by diet) that applies to everyone.

Diet and lifestyle generally do not change the DNA sequence itself. Instead, they can influence the activity of particular genes and biological pathways. The extent of that influence varies by gene, tissue, age, genetics, environment, and the specific intervention. Both genetic and environmental factors influence gene regulation, and their relative contribution can vary substantially across the genome. Science Update: NICHD-supported study explores inherited and environmental influences on gene activity | NICHD - Eunice Kennedy Shriver National Institute of Child Health and Human Development

What you can influence -

Your daily choices provide signals to your biology.

• Nutrition provides nutrients and other compounds that can influence cellular signaling and epigenetic processes.

• Exercise can alter gene activity involved in muscle adaptation, energy metabolism and other physiological processes.

• Sleep & Circadian Rhythms influence metabolic and hormonal processes.

• Stress & Recovery can influence biological pathways involved in inflammation and metabolism.

These aren't magic switches, and lifestyle doesn't override every genetic condition. Some genetic variants have very strong effects, and certain inherited disorders cannot simply be "turned off" through healthy living. But for many complex traits and chronic diseases, genes and environment interact rather than operating independently.

Don't use your genetics as a reason to stop trying.

Maybe you inherited a tendency toward gaining weight easily. Maybe diabetes runs in your family. Maybe high blood pressure, cardiovascular disease, or metabolic problems are common among your relatives.

That information matters, but it can be a reason to pay more attention to your lifestyle -- not a reason to give up on it.

Your genetics may influence your starting point, your susceptibility, and how your body responds to different environments, but they don't necessarily determine the outcome.

You can't rewrite your DNA but you can influence the biological environment in which your genes operate. Ask yourself this, "Given the genetics I was born with, what can I do to create the healthiest environment for my body?"

That means building the fundamentals: nutrient-dense food, adequate protein & fiber, regular resistance training and movement, quality sleep, stress management, healthy body composition, and consistent habits.

You don't have to have perfect genetics to improve your health. Work with the genetics you have but never surrender to them.