Your Genes Are Not Your Destiny: How Epigenetics Shapes Your Health
Have you ever been told: It’s just in your genes? Maybe it was in reference to heart disease, diabetes, breast cancer, or even anxiety. It can feel disheartening — as though your health is written in stone before you even get a say.
But what if I told you that your genes are not your destiny?
In functional medicine, we look beyond the genes you were born with to something far more empowering — epigenetics.
Let’s unpack what this means, why it matters, and how your daily choices can switch genes “on” or “off” — influencing everything from your energy to disease risk.
What Is Epigenetics?
Epigenetics (literally meaning “above genetics”) is the study of how your environment and behaviours affect how your genes work — without changing the DNA sequence itself.
Think of your genes as a piano. Every key is there, but you are the pianist. - the lifestyle you live — what you eat, how you sleep, the stress you carry, and the toxins you're exposed to — determines which notes you play.
You may be born with genes that predispose you to a certain condition, but epigenetics is about how your environment decides whether those genes are expressed or silenced.
So You're Born With a Gene... Then What?
You might have heard of genes like:
BRCA1/2 (linked to breast & ovarian cancer)
MTHFR (involved in detoxification and folate metabolism)
APOE4 (linked to Alzheimer’s risk)
FTO (associated with weight gain)
But having a gene does not mean you will get the disease. It simply means you may be more sensitive to certain triggers.
In functional medicine, we believe your daily choices matter even more than your genetic blueprint.
What Influences Gene Expression?
The following key areas can either support or disrupt your epigenetic expression:
Nutrition
Food is information. Nutrients literally interact with your DNA.
Supportive foods:
Leafy greens (methyl donors for MTHFR)
Berries and colourful veg (antioxidants)
Omega-3s (anti-inflammatory)
Cruciferous vegetables (support detox and hormone balance)
Harmful triggers:
Processed foods and refined sugars
Trans fats and oxidised oils
Artificial additives and sweeteners
Excess alcohol
Sedentary lifestyle
2. Stress and Emotional Health
Chronic stress can actually alter gene expression, particularly genes linked to inflammation, immunity, and mental health.
Support your genes by:
Practising mindfulness or meditation
Journalling or therapy
Setting boundaries and scheduling rest
Connecting with purpose and community
3. Sleep and Circadian Rhythm
Sleep is when your body repairs DNA, clears toxins, and resets your immune and endocrine systems.
Disrupted sleep can lead to dysregulated gene expression and increased disease risk — especially in the brain and metabolism.
Aim for 7–9 hours of quality sleep
Keep a consistent bedtime
Avoid screens an hour before bed
Expose yourself to morning sunlight to reset circadian genes
4. Toxins and Environment
Toxins in your food, water, air, and skincare can interfere with your epigenetic regulation.
Examples include:
Endocrine disruptors (like BPA and phthalates)
Heavy metals (like mercury or lead)
Pesticides
Moulds and mycotoxins
Support detox pathways with:
Hydration
Sweating (e.g. exercise or sauna)
Cruciferous vegetables
Clean personal care and household products
Epigenetic Expression Is Dynamic
One of the most exciting truths about epigenetics is that gene expression is constantly changing. What you do today — what you eat, how you move, how you think — has an impact not just on your current health, but on your long-term disease risk and even your future generations.
Yes — epigenetic changes can be passed down. But that means healing choices can ripple forward, too.
Should You Get Genetic Testing?
Genetic testing (like nutrigenomics or DNA health panels) can give insight into:
How you detox (e.g. GST, MTHFR)
Hormone and neurotransmitter pathways
Inflammatory predispositions
Your best diet type or exercise approach
But it’s not about fear or labels — it’s about creating a personalised roadmap to help you support your strengths and navigate your sensitivities.
In my clinic, we use genetic data to empower, not diagnose.
Real-Life Example
Let’s say you have the MTHFR mutation, which can impair detoxification, methylation, and folate processing.
Instead of panicking, you could:
Increase methylated B vitamins (B6, B12, folate)
Avoid synthetic folic acid
Prioritise liver supporting foods and green leafy vegetables
Minimise alcohol and toxins
Focus on nervous system regulation
That’s what epigenetics is all about — using the right levers to help your body thrive, regardless of your starting point.
Final Thoughts
You are not a victim of your genes.
Yes, your DNA gives you a foundation — but you are in the driver’s seat when it comes to how those genes are expressed.
Functional medicine is about giving your body the right signals — through food, movement, rest, detox, and joy — so your genes can do what they were designed to do: keep you vibrant, strong, and resilient.
Your story is still being written — and every choice you make is a new sentence.
Remember - you hold the pen
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalised guidance on diet and health.