For years, I grew up hearing the same phrase repeated like a mantra: “My father was like this, so I’ll be like this too.” The idea that our genes define us, trapping us in a cycle of inherited traits, was deeply ingrained. And I bought into it. After all, isn’t that what we’ve been told by science? But recent discoveries in the field of epigenetics are showing us a very different reality. We are not prisoners of our DNA—far from it.

Today, we’ll explore how you can take charge of your gene expression and unlock your full potential.

The Myth of Genetic Determinism

The belief that our genes were the ultimate blueprint, governing everything from our physical traits to our predisposition for diseases, was amplified by the advent of the Human Genome Project in the early 2000s. Scientists anticipated discovering over 100,000 genes—one for each of the approximately 100,000 proteins in the human body. But to their surprise, they identified only about 24,000 genes. This discovery flipped the script on what we thought we knew about human biology.

As Bruce Lipton explains in The Biology of Belief, it’s our “will”—our choices, mindset, and surroundings—that largely determine how these genes express themselves. We are not passive recipients of our genetic code but active participants in shaping its expression.

This new understanding dismantles the deterministic view of genetics. While some genes are fixed, epigenetics shows that 80-90% of gene expression can be influenced by external factors. This means you are not locked into repeating the same patterns as your parents. With the right inputs—like diet, sleep, stress management, and mindset—you can reprogram how your genes function, unlocking potential you never thought possible.

Epigenetics 101: How Your Environment Influences Your Genes

So, how does this actually work? Think of your genes as a library where not all books are open. Your environment—what you eat, how you manage stress, and even your mindset—determines which genes are “read” and which remain dormant.

One fascinating example is telomerase, an enzyme that maintains and even rebuilds telomeres—the protective caps at the ends of your chromosomes. Telomeres naturally shorten with age, accelerating cellular aging and increasing disease risk. However, research by Nobel laureate Elizabeth Blackburn shows that practices like mindfulness and stress reduction can activate telomerase, helping to slow or even reverse the aging process. This underscores the power of your daily choices.

When we talk about epigenetics, we’re referring to the chemical signals that regulate this process, turning genes on or off. Factors like nutrition, stress, sleep, and exercise have a profound impact on gene expression. For example, poor diet or chronic stress can activate genes related to inflammation, increasing your risk for disease. On the flip side, positive lifestyle changes can switch off harmful genes and activate protective ones.

Reprogramming Gene Expression with Lifestyle Hacks

Now, let’s get practical. If our lifestyle can influence gene expression, what changes should we make to optimize our health and performance? Here are some proven lifestyle hacks:

• Optimize Your Diet:

  Sugar and processed foods are notorious for triggering inflammatory genes. A diet rich in healthy fats (yes, fats, we discussed already here!), lean protein, and vegetables can lower inflammation and improve metabolic health. The less processed your diet, the better your genes will thank you. We talked about this in this article.

• Prioritize Sleep:

  Lack of sleep is a known trigger for stress-related genes. Aim for 7-8 hours of restorative sleep per night. It’s not just about feeling refreshed—it’s about ensuring your body has the time it needs to repair and optimize gene function.

• Exercise Regularly:

  Physical activity can literally reprogram your cells, helping activate genes that promote longevity and vitality. Even light exercise, like walking, has a significant positive impact on how your genes express themselves.

• Reduce Stress:

  Chronic stress can be disastrous for gene expression, turning on genes linked to anxiety, depression, and other mental health issues. Incorporating stress management techniques like meditation, yoga, or deep breathing exercises can help keep these harmful genes in check.

The Power of Mindset in Gene Expression

What may surprise you is how quickly your mindset can influence gene expression, initiating changes at the cellular level within hours or days. Research on epigenetics shows that shifts in mental states—through practices such as meditation, gratitude, and mindfulness—can directly influence which genes are turned on or off. Positive mental states not only reduce the expression of stress-related genes but also activate those related to relaxation, healing, and overall wellbeing.

For instance, a study conducted by researchers at Harvard-affiliated researchers at Massachusetts General Hospital (MGH) found that meditation can induce rapid changes in gene expression within just 8 hours. Specifically, they observed that genes associated with inflammation, a key driver of many diseases, were downregulated, while those involved in immune function and energy metabolism were upregulated.

Moreover, the concept of “biological embedding” suggests that the benefits of positive mental states accumulate over time. When positive mental practices are sustained, they reinforce epigenetic changes, helping the body maintain a state of balance (homeostasis) where “bad” genes related to stress and disease are consistently suppressed, and “good” genes promoting health and longevity remain active. This makes mindset not just a temporary fix but a lasting tool for regulating genetic activity.

Real-Life Success Stories

To put this into perspective, when I started embarking into the journey of biohacking (article on this here) I immediately noticed how tiny changes, over a prolong time of at least 1 week to 1 month, made me re-discover the benefits of being healthy. As I recalled in my earlier articles, for me one of the keys it has been eliminating gluten from my diet, reducing lactose and boosting healthy fats. In combination with meditation and outdoor sports, it boosted a completely new awareness of how much energy my body, and mind, can create to fuel my day.

These aren’t isolated cases. More and more professionals are discovering that they can hack their health and productivity by embracing epigenetics. Just think about athletes' diets!

You’re in Control of Your Genetic Destiny

The science is clear: your genes are not your fate. While you may have inherited a genetic blueprint from your parents, it’s your environment, habits, and mindset that determine how that blueprint is expressed. By making intentional changes to your lifestyle—improving your diet, getting enough sleep, managing stress, and cultivating a positive mindset—you can reprogram your genes and take control of your future.

Take a moment today to assess one area of your life that you can change. Whether it’s improving your diet or practicing mindfulness, every small step matters. I’d love to hear your thoughts—what’s one lifestyle change that’s had the biggest impact on your health and performance? Let’s continue this conversation in the comments.