What if your genes weren’t your destiny, but a blueprint you could actually draw out for yourself? That’s the power of epigenetics—an exciting area of science that’s showing us how our everyday choices can shape how our bodies function at the genetic level, literally giving us the power to turn certain genes on or off. This emerging science is revolutionizing how we approach nutrition, shifting from fad diets and a one-size-fits-all mindset to what we specialize in at Shed—personalized health strategies that support the real you.
Beyond DNA: The lifestyle link
A powerful study from 1998 in Quebec looked at pregnant women who endured an intense ice storm. Researchers discovered that the extreme stress these women experienced didn’t just affect them; it also left a genetic “mark” on their children. The genes related to metabolism and protein synthesis were altered, increasing the children’s risk of metabolic syndrome, diabetes, obesity, and insulin resistance. This was a breakthrough: proof that our environment and lifestyle can switch genes on or off.
The best part? You’re not stuck with what you inherit. The foods you eat, the way you move your body, how well you sleep, and how you handle stress—all of it has the power to positively impact your health. You can influence how your body responds to diet and exercise, how efficiently you burn fat, how your hormones function, and how you feel every single day.
How food influences your genes
Certain nutrients act like messengers, sending signals to your genes that impact everything from metabolism and detoxification to inflammation and cellular repair.
Nutrients with epigenetic power:
- Folate, vitamin B12, and choline: Support methylation, a key epigenetic process that regulates gene activity.
- Polyphenols (found in berries, green tea, and turmeric): Influence gene expression related to inflammation and antioxidant defenses.
- Omega-3 fatty acids: Turn on anti-inflammatory genes.
- Cruciferous vegetables (broccoli, kale, cauliflower): Contain sulforaphane, a compound shown to activate genes involved in detoxification and cancer protection.
Personalized nutrition: Your genes and your choices
Genetic testing can identify variations in genes that affect how your body absorbs, uses, or responds to nutrients. Combining this genetic insight with epigenetic principles allows for a more effective and sustainable nutrition plan that supports your unique biology.
For example:
- A variant in the MTHFR gene may impact folate metabolism, meaning you may benefit from a methylated B-vitamin supplement.
- An FTO gene variant may increase appetite signaling, and high-protein, fiber-rich meals may help with satiety.
- Variants in VDR (vitamin D receptor) may affect how your body utilizes vitamin D, indicating blood testing and supplementation might be necessary.
The power of epigenetics
One of the most empowering aspects of epigenetics is that changes are reversible. The lifestyle and nutrition choices you make today CAN influence your health trajectory for the better, even if you have a family history of chronic illness.
It’s not just about preventing disease—it’s about optimizing health, energy, mood, and longevity to feel your best and be the person you always dreamed of being.
Why personalized nutrition matters
- No two bodies are the same. Personalized nutrition helps you avoid the guesswork, and you get results faster.
- It respects your bio-individuality. Your genes, goals, environment, and lifestyle all shape what works for you and you alone.
- It’s proactive, not reactive. You’re actively shaping your future instead of waiting for a diagnosis.
Takeaway
Epigenetics proves that your genes are not your fate. With personalized nutrition, you gain the power to work with your body instead of against it, supporting gene expression that enhances vitality, resilience, and overall well-being.
Written by: Roseanne Schnell, CDN, Head Dietitian at Shed
Roseanne Schnell is a certified dietitian nutritionist and Health Coach with a strong passion for holistic health and wellness. As Head Dietitian at Shed, she leads the development of nutrition education and coaching strategies. She also plays a key role on Shed’s supplement science team, helping to formulate evidence-based products designed to support real, lasting change. With a focus on balanced eating and sustainable lifestyle habits, Roseanne empowers clients to make informed choices that promote long-term well-being.
References:
Cao-Lei, L., et al. (2015). DNA methylation signatures triggered by prenatal maternal stress exposure to a natural disaster: Project Ice Storm. Source: Epigenomics, 7(5), 701–716. DOI: 10.2217/epi.15.11
Waterland, R. A., & Jirtle, R. L. (2003). Transposable elements: Targets for early nutritional effects on epigenetic gene regulation. Source: Molecular and Cellular Biology, 23(15), 5293–5300.
Choi, S. W., & Friso, S. (2010). Epigenetics: A New Bridge between Nutrition and Health. Source: Advances in Nutrition, 1(1), 8–16. DOI: 10.3945/an.110.1004
Zeevi, D., et al. (2015). Personalized Nutrition by Prediction of Glycemic Responses. Source: Cell, 163(5), 1079–1094. DOI: 10.1016/j.cell.2015.11.001
Ferguson, L. R., et al. (2016). Nutrigenomics, Nutrigenetics, and the Development of Personalized Nutrition Strategies. Source: Critical Reviews in Food Science and Nutrition, 56(13), 2304–2313. DOI: 10.1080/10408398.2013.810531
