Epigenetics is Above Genetics: The Key to Healing

Wednesday, February 28, 2024

Nourished Blog/Epigenetics is Above Genetics: The Key to Healing

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My mother-in-law likes to connect traits to people in the family. Like most of us, she was taught that genes determine our fate and that if someone has “something” in the family, we better accept the fact that it’s going to show up and get us, sooner or later!

She’s always puzzled when someone in the family turns up with a condition she’s never seen before and she says: “but no one in the family had xyz”.

Most of us believe this, right?

The Science of Epigenetics

Have you ever wondered why some people with similar genetic backgrounds experience different health outcomes? The answer lies in the science of epigenetics.

Epigenetics refers to changes in gene expression that occur without altering the underlying DNA sequence. It's like a molecular switch that can turn genes on or off, influencing how our bodies respond to factors in our environment. Unlike a fixed genetic code, epigenetic modifications are reversible and can be influenced by lifestyle choices.

You can read that again. Let it sink in.

This is great news for all of us, especially if you've received a diagnosis of elevated blood sugar or metabolic syndrome or any other chronic illness, for that matter.

What if you could heal your body by altering your environment? What if healing was possible? What if all it took was for you to make some changes that would change everything for you?

What are the possibilities? If you ask me, they’re infinite. In fact, it’s been shown that when you change your environment and start to turn off the expression of specific genes, you can affect the expression of those genes in future generations. Mind blowing!

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Lifestyle Can Impact Gene Expression

Research suggests that certain lifestyle factors can impact gene expression related to these conditions. By making positive changes in your daily habits, you have the power to influence your genes towards better health outcomes.

So, if this is true, how difficult is it and is this something anyone can do? The answer is yes, it’s available to all of us and within our reach.

Here are three steps you can take today to help shift your environment and gene expression:​

1. Prioritize Quality Sleep

According to the latest research, sleep may play a vital role in regulating gene expression related to metabolism and overall well-being. Aim for 7-8 hours of quality sleep each night by establishing a consistent sleep routine. Create a calming bedtime ritual, limit exposure to electronic devices before bed, ensure a comfortable sleep environment, and consider relaxation techniques such as slow breathing, meditation or gentle stretching.

2. Eat Real Food From The Earth. Avoid Man-Made Food

Nutrition has a profound impact on our genes' expression patterns. Focus on consuming whole foods rich in nutrients while minimizing processed foods high in sugars and unhealthy fats.

- Include plenty of colorful fruits and vegetables packed with antioxidants.

- Opt for clean proteins like wild-caught fish, pastured organic poultry and legumes, and grass-fed beef.

- Choose whole grains without gluten, nuts, and seeds for fiber and essential nutrients.

- Stay hydrated by drinking adequate water throughout the day.

3. Embrace Movement and Stress Management

Regular physical activity positively influences gene expression related to metabolism, inflammation, and overall health. Engage in activities you enjoy such as walking, dancing, yoga, or strength training. Aim for at least 150 minutes of moderate-intensity exercise per week.

- Practice stress management techniques like deep breathing exercises or mindfulness meditation to reduce the impact of stress on gene expression. YouTube has great videos on NSDR, meditation prayers and yoga, depending on what you want to choose.

- Prioritize self-care activities that bring joy and relaxation into your life.

By incorporating these three steps into your daily routine—quality sleep, good eating habits, movement with stress management—you can positively influence the expression of your genes towards health and vitality.

Be Consistent

Consistency is the name of the game. Remember, even if you change one small habit right now and you do it consistently, your gene expression will begin to change.

All you need to do is begin by adding wholesome food to your diet and start taking care of yourself by sleeping well, managing your stress and moving your body.

Choose one of these suggestions and share with me what you’re doing to improve your gene expression. Be empowered to take control of your health!


I have FREE recipes that will provide you with blood sugar balancing breakfast, lunch and dinner, if you want to start by changing what you eat. I hope you will access them today. Enjoy!

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Hi, I’m Monica!

Certified Nutritionist and Functional Medicine Practitioner

I’m a Certified Nutritionist and a Functional Medicine Practitioner. My training as a dietitian with a Masters degree, who chose a career in nutrition and dietetics did not prepare me for my health journey ahead.

A stressful job, combined with hormonal imbalance and a history of blood sugar swings was the perfect storm for a health breakdown.

I found the help I needed by searching as a patient; not a clinician. When I found relief I knew I had to dedicate myself to guiding others toward restored health, through finding root causes. I found blood sugar regulation to be at the core of chronic illness.

I’m here to guide and support you and show you the way. I’m dedicated to sharing the tools I’ve acquired along the way. You can expect me to bring information to you about health topics that will help you find robust health!

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