Many people believe their genes completely control their health. But is that really true? In this article, we’ll explore the science of epigenetics and uncover the truth behind the question: Do genes determine your health?

What are Genes and How Do They Work?

When we are born, we inherit certain genes from our parents, which are made up of DNA. These genes carry the instructions for how our bodies function and develop. Many people believe that our genes control what health issues we experience and that we’re powerless to change this. While it’s true that we can’t change our genetic code, there’s more to the story.

What is Epigenetics?

In recent decades, science has revealed that we can influence how our genes are expressed — turning them “on” or “off” like a light switch. This process is called gene expression, and the field of epigenetics studies these changes.

The term epigenetics was invented by the biologist Conrad H. Waddington in the 1900’s. It refers to changes in how genes function that aren’t caused by changes in the DNA sequence itself, but rather by environmental and lifestyle factors. (Epigenetics: The Death of the Genetic Theory of Disease Transmission)

Epigenetics in Action: Bruce Lipton’s Groundbreaking Research

Cellular Biologist Bruce Lipton, PhD proves that environment determines the fate of the cells, not the genetic blue print.

“I placed one stem cell into a culture dish, and it divided every ten hours. After two weeks, there were thousands of cells in the dish, and they were all genetically identical, having been derived from the same parent cell. I divided the cell population and inoculated them in three different culture dishes.

Next, I manipulated the culture medium—the cell’s equivalent of the environment—in each dish. In one dish, the cells became bone, in another, muscle, and in the last dish, fat. This demonstrated that the genes didn’t determine the fate of the cells because they all had the exact same genes. The environment determined the fate of the cells, not the genetic pattern. So if cells are in a healthy environment, they are healthy. If they’re in an unhealthy environment, they get sick.”

His findings reveal that gene expression is not rigid or predetermined—it’s flexible, and influenced by external conditions.

How the Environment Influences Gene Expression

Every cell membrane is covered in thousands of receptor proteins. These interpret different signals from the environment, such as stress, nutrition, thoughts, and toxins, and relay that information to the cell’s nucleus, where the genes reside. Based on these signals, certain genes are switched on or off. This process is what epigenetics is all about. Based on these signals, certain genes are switched on or off. This process is what epigenetics is all about.

“Our genetics hold the gun, our environment pulls the trigger”.

– Dr. Michael McGregor, Founder of nutritionfacts.org

Genetic Predisposition Is Not Destiny

Having a genetic predisposition to certain conditions like diabetes, heart disease, or obesity does not guarantee that you will develop them. Instead, it means you may be more susceptible, but your lifestyle and environment play a major role in whether or not those genes are activated.

Top 3 Ways to Influence Your Gene Expression Naturally

Research in the field of epigenetics shows that our daily habits—what we eat, how we feel, and how much sunlight we get—can influence how our genes behave. Here are three powerful and natural ways to support healthy gene expression:

Diet

Diet is one of the most influential lifestyle factors in shaping epigenetic changes. Studies in humans, animals, and cell cultures have demonstrated that macronutrients, micronutrients and phytochemicals regulate gene expression. These compounds affect key metabolic processes like detoxification, hormonal balance, and immune response.

Only 5-10% of all cancers are due to genetics, whereas the remaining 90-95% are caused by environmental and lifestyle factors. In The China Study, Dr. T. Colin Campbell shows that animal-based proteins like casein can promote tumour growth when consumed in excess (above 10–12% of total calories). Conversely, a whole food, plant-based diet supports optimal health and naturally suppresses cancer gene expression.

Your gut microbiome plays a role in activating gene expression. What you eat quickly affects the balance of good and bad bacteria. A diet rich in fibre from plants regulates bowel movements thereby reducing the exposure of microbiome to toxins. The gut microbiome metabolise the phytochemicals found in high fibre foods which further encourages positive gene expression.

To support your genes with food:

• Focus on antioxidant-rich fruits like berries and citrus

• Load up on vegetables and leafy greens

• Include garlic, onion and cruciferous vegetables for their anti-carcinogenic compounds

Vitamin D

Beyond regulating the immune system, assisting proper bone development, and preventing disease, Vitamin D has an underlying role in gene expression. Vitamin D affects gene expression through genetic and epigenetic processes, and contributes to the suppression of tumour growth in various cancers.

The best and most natural way to maintain healthy Vitamin D levels is through sun exposure. I recommend reading this article to learn the safest way to expose your skin to the sun. If you live in a place with limited sunshine, consider a high-quality, plant-based Vitamin D supplement to help maintain optimal levels.

Thoughts and Emotions

Your emotional state directly impacts your biology. In “The Biology of Belief”, Dr. Bruce Lipton explains how the chemicals produced from your brain affect the blood’s chemistry. This in turn determines the cell’s environment and influences how your genes are expressed.

A study published in the journal Psychoneuroendocrinology revealed that meditation reduced the expression of genes involved in inflammation.. Inflammation in the body creates an acidic environment and lays the foundation for disease to thrive. Therefore, practicing meditation every day is a great way to cultivate peace and mindfulness. This helps you live in the present moment and respond well to stressors which come up in your life, helping prevent inflammatory disorders.

To support your mental and emotional well-being (and your genes), try:

• Meditation or mindfulness

• Daily movement (like walking or yoga)

• Spending quiet time in nature

• Connecting with loved ones

These simple practices help cultivate a peaceful internal environment that nurtures healthy gene expression.

Final Thoughts

So, do genes determine your health? Not entirely. You have control of your health – you are not a victim to your genes. By leading a healthy lifestyle you are programming your genes to express in a way that may prevent disease and support you in being the healthiest version of yourself. Your lifestyle is one of the most powerful tools you have to shape your wellbeing.

This blog, its content and any linked material are presented for informational purposes only and are not a substitute for medical advice, diagnosis, treatment, or prescribing. Nothing contained in or accessible from this post should be considered to be medical advice, diagnosis, treatment, or prescribing, or a promise of benefits, claim of cure, legal warranty, or guarantee of results to be achieved. Never disregard medical advice or delay in seeking it because of something you have read in this blog or in any linked material. Olivia Budgen is not a medical doctor. Consult with a licensed healthcare professional before altering or discontinuing any current medications, treatment or care, or starting any diet, exercise or supplementation program, or if you have or suspect you might have a health condition that requires medical attention.