The Human Genome Project revolutionized our understanding of human health and individuality. Since then, our knowledge of genetics has grown, showing us that our genes hold the potential for everything we are—both physically and functionally.

Many chronic conditions, like heart disease, obesity, diabetes, and certain cancers, are influenced by genetic predispositions. But how much of our health is truly determined by genetics? And how much is within our control?

I often hear things like “it’s genetic, it runs in my family, there’s nothing I can do,” from both practitioners and patients when discussing chronic disease. However, this belief oversimplifies the truth and can diminish the control we actually have over disease progression.

In this post, I’ll introduce you to the evolving world of genetics, which is far from the “black and white” view we once held. There’s much more gray area, and you may be surprised to learn how much influence your lifestyle and environment have on your health—even at the genetic level!

Genetics vs. Lifestyle: What Really Drives Your Health

Chronic diseases are not solely caused by genetics. They are also influenced by lifestyle factors shared across populations. Food and nutrition quality is just one of the key environmental factors we’ll explore. What we consume plays a significant role in how our genes are expressed.

Other factors include the following:

• Movement and exercise
• Stress (mental, physical, traumatic)
• Toxin exposure (beauty products, household cleaners, workplace toxins, pesticides, herbicides, heavy metals etc.)
• Climate
• Exposure to infectious agents (bacteria, viruses, fungi, etc.)
• Exposure to radiation (the sun, x-rays, CT scans, radiation therapy, etc.)
• Certain drugs and medications
• Exposure to smoking and alcohol usage

These factors directly impact how our genes express themselves. This process, known as epigenetics, allows our environment to shape our health! But how exactly does it work?

The Role of Epigenetics: You Are Not Your Genes

Simply put, epigenetics explains how your daily choices and environmental exposures influence your genes, determining whether they are “switched on" or "off”. Think of your genetic code as the paint and blank canvas, while epigenetics is the artist’s hand shaping the outcome.

Think of the list of lifestyle factors above as signals that send instructions to your genes. These signals can promote health activating protective genes or contribute to illness by triggering harmful ones. In other words, your daily habits and environment have the power to shape how your genetic potential unfolds!

The beauty of epigenetics is that it gives you more control over your health than was previously thought possible. Rather than being a passive outcome of your DNA, you have the ability to influence which genes are expressed through your daily decisions.

The Role of Methylation on Your Gene Expression

But how does this “on/off” process happen? The answer lies in some complex chemistry, but one key process to highlight is methylation. Methylation, is a key process in epigenetic expression. It involves adding a chemical group (methyl group) to your DNA, which helps regulate whether certain genes are activated or deactivated. These methyl groups primarily come from the nutrients we consume.

Activated or methylated B-vitamins are one such source of methyl groups (like those found in Cielo’s Rise). They are considered key players in the process of methylation. When a gene is methylated, it generally reduces the gene’s activity, and when demethylated, it increases it.

As you can see, ensuring adequate intake of bioavailable, methylated B-vitamins, can play a crucial role in regulating gene expression and influencing the experience of many health conditions.

Nutrigenomics: Food “Talks” to Your Genes

Food is more than just fuel—it’s information. The nutrients you eat send signals to your genes, influencing whether they express themselves in ways that promote health or contribute to disease. This field is called nutrigenomics, a focus we are exploring here.

Dr. Mark Hyman explains, “food contains information that speaks to our genes, not just calories for energy. We are learning from research in the field of nutrigenomics, that food ‘talks’ to our DNA switching on or off genes that lead to health or disease. What you eat programs your body with messages of health or illness.”

Key Protective Nutrients that Influence Your Genetics

Several nutrients can influence gene expression and protect against harmful mutations:

• Phytochemicals from fruits and vegetables
• Omega-3 Fatty Acids (anti-inflammatory)
• Antioxidants (vitamin C, A, E, glutathione, selenium)
• Curcumin (may protect against DNA damage)
• B Vitamins (support methylation and maintain DNA integrity)

Did you know that trillions of gene mutations occur within our estimated 37 trillion cells every day! Before you worry, know that most of these happen in parts of our DNA that don’t have physical impact, and the body has fascinating mechanisms in place to self-correct

Part of that self-correction is having the chemicals (nutrients) to support ideal function throughout our bodies. These nutrients help protect your DNA from damage caused by oxidative stress and free radicals, playing a crucial role in maintaining overall health.

Understanding Genetic Variation, SNPs, and MTHFR

Genetic variation is what makes each of us unique. While we all share the same basic genetic structure, slight differences in our DNA, called variants, can influence everything from our appearance to how our bodies process nutrients. These variations are a normal part of human diversity and play a key role in determining how our genes respond to the environment. 

What are SNPs (single nucleotide polymorphisms)

SNPs (pronounced "snips") are a technical term for these genetic variations. They are essentially "spelling mistakes" in your DNA code. While these variations don’t always cause problems, some SNPs can influence how your body functions and may impact your predisposition to certain health conditions.

SNPs are a way for researchers and healthcare professionals to understand why some people may be more susceptible to issues like heart disease, anxiety, or nutrient deficiencies. They help quantify your genetic tendencies—but it’s important to remember that lifestyle still plays a huge role in how these tendencies are expressed.

The MTHFR SNP: A Common Example

Some of the most commonly researched SNPs are found in the MTHFR gene, which plays a key role in some B vitamins, and supports methylation. The function of this gene influences everything from detoxification to mental health.

For people with the MTHFR mutations, the body may struggle to convert folate (vitamin B9) or even B6 and B12 into their active, usable forms. This can lead to reduced methylation activity, which in turn affects many areas of health, including energy production, detoxification, and even mood regulation.

It’s estimated that about 25% of the global population carries this SNP. Interestingly, some populations have a higher prevalence, like Hispanics (47%) and Europeans (36%). But before you get worried, there’s good news: supplementing with methylated B-vitamins can often help support methylation and make up for this reduced activity.

Should You Be Concerned About SNPs?

While SNPs like MTHFR can influence your health, it’s crucial to understand that they don’t simply determine your fate. Your lifestyle choices—nutrition, stress management, exercise, and more—have a huge impact on how these genetic variations are expressed. 

That’s where epigenetics comes into play. Just because you carry a certain SNP doesn’t mean it will affect you negatively. If you’re interested in exploring your own SNPs, at-home DNA test kits or working with a functional medicine practitioner or geneticist can be great places to start.

However, it’s important to take this information with a grain of salt. Genetic research is evolving, and not all SNPs have a clear or significant impact on health. If you decide to dive deeper into your genetics, working with a well-trained professional can help you make sense of it all and create a personalized plan to support your unique genetic makeup.

Conclusion: Your Choices Shape Your Genetic Expression

In the evolving world of genetics, we’ve learned that while your genes provide a framework, they don’t define your destiny. The choices you make—what you eat, how you move, how you manage stress—can profoundly influence your health, even down to the level of your genes. 

Whether it’s understanding the role of SNPs like MTHFR or optimizing your diet for better methylation, you have more control than you might think. By focusing on healthy lifestyle choices, you can harness the power of epigenetics to optimize your health for the long term.

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