Your genes are not your destiny: Simple strategies to take control of your health
Back in the 1940s, Conrad Waddington introduced the term epigenetics to explain how genes interact with their environment. For decades, it flew under the radar. But today, it’s changing how we think about health. Here’s the simple version: Your genes load the gun—they determine what’s possible. Epigenetics? It’s the finger on the trigger, deciding whether the gun fires or stays silent. Returning to our example of Angelina Jolie: She had a genetic predisposition for breast cancer (the loaded gun). Why this matters: You’re in controlHere’s a fact: We all share 99.9% of our DNA. But no two people have the exact same health journey. Why? Because epigenetics is the “on” and “off” switch that decides how your genes behave. A healthy lifestyle can switch “on” protective genes and keep harmful ones turned “off.” On the flip side, poor habits do the opposite: activating the bad and silencing the good. The best part? You have the power to rewrite your story. Angelina Jolie made a thoughtful choice based on her circumstances. But for most of us, there’s an alternative—making small, daily changes that reduce risk without invasive interventions. The trigger is there. The question is: Which genes will you choose to activate?
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If you’re here, I already know you want to turn on your “good” genes. Otherwise, you wouldn’t be reading this.
Let’s start with the basics—they might already sound cliché, but let’s be honest: this is what most people don’t do.
- Eat well.
- Move your body.
- Get sunlight.
- Cut back on artificial light.
- Manage stress.
- Prioritize sleep.
These are the foundation of good health—and the key to flipping the switch on your best genes.
But what else can you do? Let’s get specific:
Get more iodine and selenium
This study makes it clear: iodine and selenium are essential for breast and ovarian health. Without enough iodine, your risk of breast cancer goes up.
Now, what are people not eating enough of any more?
You guessed it: seafood and seaweed.
These foods were staples during human evolution. Our ancestors thrived on fish, mussels, crabs, squid, and seaweed as they migrated from the East African Rift.
Not into seafood? That’s fine - you can still get iodine and selenium through supplements.
Just so you know, seafood and seaweed are way better than supplements.
Fun fact: The Japanese consume more iodine than almost anyone else (thanks to their love of seaweed). They also have lower breast cancer rates and some of the longest lifespans in the world. Coincidence? Probably not.
Get your daily dose of Vitamin D
Vitamin D is a powerhouse for breast cancer prevention. It:
- Keeps cell growth in check.
- Boosts your immune system.
- Reduces inflammation.
- Balances hormones like estrogen.
- Cuts off blood supply to tumors.
Studies show the ideal range for Vitamin D to help prevent breast cancer is 40–60 ng/mL. But most people don’t even come close to that level.
Why are we so low on Vitamin D?
Here’s why:
- Indoor lifestyles: Most of us barely get outside.
- Excessive use of sunscreen: It blocks the UVB rays your skin needs to produce Vitamin D.
- Poor diet: Foods like fatty fish and egg yolks aren’t staples anymore.
- Age: Older adults produce less Vitamin D.
- Skin tone: Darker skin tones need more sunlight for the same amount of Vitamin D.
- Health issues: Conditions like gut disorders or kidney disease impair absorption.
The bottom line
Optimizing Vitamin D levels is one of the easiest health hacks you can do. It’s not just about preventing breast cancer—it boosts your overall health and performance.
Genetics vs. Epigenetics
To summarize:
- Genetics is what you’re born with.
- Epigenetics is how you influence it, such as your lifestyle, environment, and diet.
Takeaways
- Build your foundation: Eat well. Move daily. Get sunlight. Cut back on blue light. Lower stress. Prioritize sleep.
- Increase iodine and selenium intake: Eat more seafood and seaweed. Food > supplements.
- Increase your Vitamin D: Get sunshine or supplements. Aim for 40-60ng/mL year-round. Sun > supplements.
- Get tested. Iodine, selenium, Vitamin D—know your levels. I use the Metabolomics test to uncover nutrient deficiencies that may be holding you back from peak energy, performance and optimal genetic expression.
An empowering lesson
I’m not a big fan of genetic testing because it only shows the possibility of something happening—not a guarantee.
Genetic testing often creates unnecessary fear. People may feel powerless over their results, thinking they’re destined for illness when, in reality, that’s not always the case.
Angelina Jolie made a choice that worked for her, but not everyone needs to take such drastic measures. Epigenetics offers a different approach—one that focuses on reducing risks through lifestyle, nutrition, and environmental changes.
The future of health isn’t about simply reading your genes; it’s about understanding how to influence and improve how they’re expressed.
So, the next time you hear someone say, “It’s genetic,” remember this:
Your DNA is not your destiny. It’s just the starting point—you have the power to shape the outcome.
I hope you enjoyed this week’s newsletter!
Let me know your thoughts—I’d love to hear from you.
Mark
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If you’re ready to take things to the next level, I can help you in 3 ways: 1: Health and Performance Coaching: One hour of focused work, just you and me. We’ll concentrate on your goals—fitness, nutrition, sleep, whatever you need.2: The Athlete’s Journey: A program designed for those looking to enhance their health and performance. Perfect if you already know health basics but want to optimize your exercise and nutrition.3: The Health and Performance Optimization Journey. An all-in-one solution where we’ll work closely together to build your foundational health, from hormone balance to gut health and beyond. Perfect if you’re looking for a complete health transformation. |
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