A lot of us feel trapped in our bodies, believing our weight, health, and physique are all prisoners of bad genes. “I can’t lose weight because everyone in my family is overweight.” “I’ll never have abs because of my genes.” “Sorry, I can’t help being this way- it’s in my blood.” Does that mean we should give up and accept that we are doomed by our genes? Before you throw in the towel, I want to show you that there is hope. Science has shown that despite being given a bad deck of cards, we can “reshuffle” them and redefine both our body composition and health. The truth of the matter is that we are in control of our destiny, not our genes.

Gene Expression and Epigenetics

Our DNA contains information, or instructions, that can be turned into functional molecules, like protein or RNA, in the body. The conversion process is known as gene expression. Gene expression, in straightforward terms, is the on and off switch that affects our DNA in response to changes in environment. It’s when the information we inherit in our genes (DNA) is converted into a functional, active product; protein or RNA. [1] [2] 

Most people assume that our genes cannot be stopped. That the ones we’re given that work against us will always get in our way and that we should accept things the way they are. Thanks to a growing field of science known as epigenetics, this is no longer the case. Once again, to keep things simple, epigenetics is the study of specific behaviors and environment and how they affect gene expression. That’s right- your lifestyle can ultimately shape how your genes are expressed. This means that there is no such thing as “genetic destiny” or being “doomed” by our genes. Epigenetics proves that there are no excuses for bad habits like laziness, poor diet, and skipping sleep. Just because you have the gene for something does not guarantee it’s going to happen. According to Mark Hyman, MD, Head of Strategy and Innovation at the Cleveland Clinic Center for Functional Medicine, “Ninety percent of our current health is controlled by the environment in which we bathe our genes- the food we eat, our exercise regimen, our resilience in the face of stress and our exposure to environmental toxins. You don’t have to sit back and accept that you’re doomed to become fat and sick.” [3] [4] [5] 

The Ultimate Gene Hack 

Think of the field of epigenetics as the modern way of “hacking” your genes. For instance, it’s believed that our evolution was based on epigenetics, helping us to adapt and survive. Some evidence suggests that certain diseases are based on epigenetics. It could be due to infections, heavy metal toxicity, radioactivity, smoke, pollution, or overdosing certain nutrients. Our genes are very similar to our gut health. Just like exercise, sleep, diet, and supplements can all shape our microbiome (the population of friendly and opportunistic organisms that live in our gut), so too can they influence our genes. [6] [7] [8]

It’s no different with weight. Just because you have the risk of becoming a certain way doesn’t mean it’s going to happen. An obvious reason why a person may be obese or overweight is diet. Are their foods full of sugar, preservatives, rancid oils, or artificial ingredients- all things that promote inflammation, dysbiosis (imbalances in good bacteria), hormonal imbalance, and activate adipose (or fat) genes. 

Both the quality and quantity of their food affects hormones, gut health, metabolism, and of course, genes, which drive up the likelihood of becoming overweight. Another example is hormones. While certain hormones can determine where the body stores fat, that doesn’t mean they’re the enemy. With the proper lifestyle to influence epigenetics and hormones, you can interfere with fat storage. For instance, in women with excess estrogen hormones, eating more cruciferous vegetables like broccoli can prevent or lower fat storage in their thighs. If you’re under a lot of stress and are dealing with high cortisol, you can prevent fat storage around the belly by improving sleep and practicing meditation. [9] [10]

Epigenetics in Action

Here’s a good example of epigenetics and their role in body composition. FTO (Fat Mass and Obesity Associated) is one of the top studied genes for obesity. It affects how much food a person eats by influencing hunger. In theory, shutting off FTO could help to prevent overeating. Luckily, it’s already been done.

The Amish all carry a high risk of obesity. However, statistics show that not many of them are. Instead, they regulate FTO (and other pro-obesity genes) through their lifestyle. Not only do they eat a diet based fresh, whole foods, they also labor on their farms for up to three hours (or more) a day. (Proof of the power of diet and exercise.) [11] [12] 

It’s All About Lifestyle

The key to both a bikini body and optimal health is lifestyle. Lifestyle is the epigenetic “special sauce” that shapes and makes your physique. Science is now understanding that there are no excuses. You can break the chain of poor health in your family line with your habits. 

 All of these things can influence your health and body composition; you may be doing them already without even knowing it:

• Cold showersSauna
• Healthy diet (nutrigenomics is the study of genes and the impact of diet)
• Antioxidants
• Preventing nutrient deficiencies
• Daily exercise (HIIT, yoga, Tai Chi, hiking, walking, resistance training)
• Building and maintaining muscle
• Meditation
• Intermittent fasting
• Getting enough sleep
• Limiting or avoiding alcohol
• Using fewer plastics and going for “greener” cleaning and personal care products
• Being outside in nature
• Healthy relationships and sense of community
• Maintaining a sense of purpose
• Stress management

[13] [14] [15] [16]

You Are in Control

If there was anything to take away about epigenetics, it’s that you are completely in control. There’s a famous saying that sums it up perfectly: “Genes load the gun, the environment pulls the trigger.” The power to change your fate is entirely in your hands. And everyone is capable of becoming the best version of themselves. You just need the discipline and consistency to drive the right, transformative habits. [17]
 
Sources:

[1] https://www.news-medical.net/life-sciences/A-Guide-to-Understanding-Gene-Expression.aspx
[2] https://www.yourgenome.org/facts/what-is-gene-expression
[3] https://www.livescience.com/37703-epigenetics.html
[4] https://ghr.nlm.nih.gov/primer/howgeneswork/epigenome
[5] https://drhyman.com/blog/2017/06/23/diet-influences-genes/
[6] https://www.sciencedaily.com/releases/2016/01/160128133352.htm
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392256/
[8] https://www.sciencedirect.com/science/article/pii/S1575092213700184
[9] https://cebp.aacrjournals.org/content/9/8/773
[10] https://www.naturalmedicinejournal.com/journal/2010-06/role-cortisol-sleep
[11] https://www.ncbi.nlm.nih.gov/pubmed/17473766
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635949/
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5339524/
[14] https://www.sciencedirect.com/science/article/pii/S2352385918300860
[15] https://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760(19)30119-5
[16] https://www.foundmyfitness.com/episodes/ihmc-talk-1
[17] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4661286/