A Bite-Size Read for Your Health and Waistline.
In the endless chase for the “perfect” body shape, especially as a new year begins, we often rely on the scale, a tape measure, BMI, or other metrics to confirm progress. As a health coach, I get it. These measures are frustrating because the results we want don’t always show up. I often hear people say, “ugh, this is genetic, maybe there’s nothing I can do.” That’s not true.
Most of us know genes are responsible for human structure. You can’t change your genes, but you can influence your epigenetics. Here’s what I mean.
Genetics is the study of our genes. Epigenetics studies how the expression of those genes changes. While we can’t alter the gene itself, lifestyle can dramatically impact how it shows up in our lives. Some people are genetically predisposed to crave sugary or fatty foods, for example. But inheritance isn’t just about genes. We also inherit habits and behaviors. That’s where epigenetics comes in.
Research shows that lifestyle, environment, and behaviors influence gene expression. Nutrition, exercise, stress management, and sleep all play critical roles. You can think of genes like a blueprint. Epigenetics is everything surrounding that blueprint—the environment, the choices, the habits. And unlike the blueprint itself, that environment is fully within your control.
There are genetic tests available today that provide insights into metabolic health factors, which connect to overall wellness. I took one years ago, which gave an obesity score from 0 to 10 based on my genetic propensity. My score was 8.6, while a former professional football player I know scored 8.2. What this taught me was twofold: first, there’s a reason I sometimes felt like I could gain weight just by breathing. Second, it showed that if I didn’t focus on nutrition, daily movement, stress management, and quality sleep, my overall health would be very different.
Certain genes make people more susceptible to higher BMI, insulin resistance, cravings, or addictive behavior. Lifestyle choices like nutrition, exercise, sleep, stress, smoking, alcohol use, and environmental exposures act like volume knobs for those genes. While the gene itself doesn’t change, these factors influence how strongly it affects your health.
You might be thinking, “Oh no, every year I try to ‘get healthy’ or ‘lose weight’ and I never stick with it.” Here’s the good news. Epigenetics aren’t permanent. Early habits matter, but your current choices matter too. Managing stress, sleeping well, moving your body regularly, and eating nourishing foods all shift the environment around your genes. The key is showing up consistently and taking small steps. One step in a health-supporting direction repeated over time creates real change.So, while you can’t change your genes, you can change your epigenetics. What’s happened up until now doesn’t have to dictate your future. Even if you inherit genes that increase risk for certain metabolic or other health factors, you are not powerless. Nutrition, exercise, stress management, and sleep give you control over how those genes impact your life. You are in charge of your future, and small, consistent choices can set the tone for a healthier epigenetic environment.