Top Health Tests Every Man Needs in 2021

TOP health tests every man needs in 2021 | Gapin institute
men's health tests Gapin Institute

With medical advice constantly changing, it can be a real challenge to keep track of all the tests you should be getting. And you can’t always rely on your primary physician because they tend to only run rudimentary screenings like cholesterol and glucose. 

If you want to optimize your health in the coming year and regain your vitality, you’ll need to move beyond the basics. To help men safeguard their health, we’ve gathered a list of ten cutting-edge health tests every man should consider getting in 2021.

1. DNA

Top Health Tests Every Man Needs in 2021

Health is no longer a one-size-fits-all field. In order to improve your health, your energy, and your longevity, you need to take an individualized, systems-based approach. That means taking a peak at your body’s own blueprint and the best way to do that is through DNA testing.

DNA testing is conducted via a mouth swab, hair sample, or blood test. According to the National Institutes of Health, genetic testing can be used to predict your risk of developing up to 2,000 hereditary diseases and conditions.[1] Such testing enables people to detect hereditary diseases well ahead of the curve, before symptoms have even begun to develop.

When most people think about their genes, they think about factors that are beyond their control, but that is simply not the case. According to the concept of epigenetics, lifestyle factors can dramatically alter how your genes are expressed. Think of it like this—if your genes are the notes of a song, your lifestyle factors are the musicians who emphasize certain notes over others. Just like the same song can sound different when another musician does a cover, the expression of your genes can be significantly altered depending on your diet, health habits, and activity level.

The key thing to remember is that no two people are identical and so no two health plans should be identical either. Only DNA testing will allow you to follow a comprehensive, data-driven health plan (including nutritional guidance) designed for your specific needs. 

2. Epigenetic (Biologic) Age

They say age is just a number, and to some extent that is true. We’ve all heard stories of people in their 60’s and 70’s running marathons, swimming oceans, or hiking mountains. On the other hand, we’ve also heard of people who “prematurely aged” themselves because of bad habits like smoking, drinking, poor diet, poor sleep or a sedentary lifestyle. Clearly, when it comes to both types of people, the age on their driver’s license doesn’t tell the whole story.

What if you could take a test that told you where you stood age-wise in terms of your biology, not your chronology? Turns out, there is such a test.

Calculating someone’s biological age relies on that concept of epigenetics we just discussed. Your genes are turned on or off through the process of DNA methylation. Methylation simple means your DNA has been chemically modified—it doesn’t change your DNA sequence but it does alter how your genes are expressed. There are specific areas of your DNA sequence (or genome) that tend to show increased methylation with age and others that show decreased methylation. You can therefore detect someone’s biological (or epigenetic) age by testing the amount of methylation occurring at these thousands of sites across their genome. The result gives you a good idea of how old your body feels rather than how old it actually is.

Once you know your biological age, you will be better able to predict your susceptibility to certain diseases. In fact, a recent study found that, for some diseases, biological age is a better measure of a person’s health than chronological age.[2] Amongst a group of 70 year olds, the study found that those diagnosed with Alzheimer’s disease had a significantly lower biological age score. And another study conducted over the course of 20 years found that people with a higher biological age were more likely to die.[3]

3. Prostate-Specific Antigen (PSA)

In recent years, beloved morning news anchor Al Roker revealed that he had recently been diagnosed with an aggressive form of prostate cancer. Prostate cancer is the second most common type of cancer for men and although prostate exams can help catch the cancer early, an even better approach is a blood test for prostate-specific antigen (PSA). 

PSA is a protein produced by the prostate gland. Elevated PSA levels in the blood serve as an early warning signal of prostate cancer. In fact, it was a PSA test that enabled doctors to catch Al Roker’s cancer early, before it had time to produce symptoms.[4] For this reason, in 2018 the U.S. Preventive Services Task Force recommended that all men over the age of 55 should discuss PSA testing with their doctor.[5]

4. Thyroid Hormones

Your thyroid is a small butterfly-shaped gland that does a lot of heavy lifting. Located near the bottom of your throat, the thyroid helps your body regulate many of its vital processes, including metabolism, heart rate, temperature and mood.

The thyroid accomplishes this job by producing two major hormones: triiodothyronine (T3) and thyroxine (T4). If your thyroid isn’t producing enough of these hormones, you have hypothyroidism. Symptoms of hypothyroidism include fatigue, weight gain, and depression. On the other hand, if your thyroid is producing too much of these hormones, you have hyperthyroidism. Symptoms of hyperthyroidism include tremors, poor sleep, weight loss, and anxiety.

Although thyroid disorders are common, they often go undiagnosed. According to the American Thyroid Association, an estimated 20 million Americans suffer from some form of thyroid disorder.[6] Unfortunately, 60% are unaware they have a thyroid issue, or have been incorrectly diagnosed with another health condition that mimics hypo- or hyperthyroidism.

Most conventional doctors screen for thyroid issues via a thyroid stimulating hormone (TSH) test. But a more accurate diagnosis is achieved when the test also measures Free T3 and Free T4. If you are suffering from symptoms of fatigue, unexplained weight gain/loss, and high anxiety or depression, it is time to get your thyroid hormones tested.

If a test does reveal you have a thyroid issue, treatment is fairly straightforward. Thyroid disorders are typically managed through a combination of medication, hormone replacement therapy and lifestyle changes, including the avoidance of caffeine, improved diet, and stress reduction.

Testosterone | Gapin Institute

5. Free Testosterone

Over the last three decades, low testosterone has become a global pandemic. Experts now estimate that 1 in 4 men over the age of 30 is low in this vital hormone.[7] 

Although low testosterone is associated with low sex drive and erectile dysfunction, it also produces a number of other health issues, including weight gain (especially around the midsection), loss of muscle mass, loss of bone mass, hair loss, fatigue, irritability, and poor mental focus.

Testosterone is assessed via a blood test. Once secreted, testosterone travels in your blood in two forms. The first type either binds with albumin (a type of blood protein) or molecules known as sex hormone binding globulin (SHBG). The second type—called “free testosterone”—doesn’t bind to anything and remains bioavailable for your body’s use. 

Uninformed doctors often make the mistake of measuring total testosterone, but it is pretty worthless. What you want is a measure of “free testosterone.” Free testosterone is the bioavailable form of testosterone, meaning this test lets you know how much testosterone is currently available in your bloodstream. 

Conventional labs define the lower limit of “normal” testosterone to be anywhere from 250 to 350 ng/dL. But when it comes to testosterone, there is a VERY wide gap between normal and optimal levels. For this reason, many men who have testosterone levels that are low but still within the “normal” range would greatly benefit from testosterone treatment. 

If you are diagnosed with low testosterone, there are a variety of treatment plans available. These include hormone replacement therapy, identifying underlying health issues that may be causing the low testosterone, and lifestyle changes. Before starting any testosterone treatment, read this article to identify important questions you should discuss with your doctor.

vitamin d gapin institute

6. Vitamin D Level

Nearly every cell in your body uses vitamin D, making it a key factor in optimal health. Often called the “sunshine vitamin,” in truth it isn’t a vitamin at all. It’s actually a steroid hormone that either comes from your diet or is produced when your bare skin is exposed to ultraviolet B sunlight. 

It is estimated that a whopping 42% of Americans have a vitamin D deficiency! And this rate is even higher among African Americans and Latinos, those over the age of 65, and those who suffer from chronic health conditions like obesity, celiac disease, and chronic kidney or liver disease.[8]

In men, low levels of vitamin D are associated with a whole host of health issues, including erectile dysfunction, an enlarged prostate, weight gain, heart disease, bone weakness, low energy, and mood swings.[#] The good news is that if a vitamin D deficiency is detected, it is easily treated with diet and/or supplements (with a safe upper limit of 4,000 IU of vitamin D daily).[9]

7. Folate (Vitamin B9)

Vitamin B9, also called folate or folic acid, is another vital nutrient. B9 helps with cell division and growth and is necessary for the methylation process described earlier. As a result, it is essential for detoxification, hormone balance, the function of nerve cells and male/female fertility. 

Fatigue is the dominant symptom of too little B9. Pregnant women are highly susceptible to a B9 deficiency, but so too are people who suffer from digestive disorders like Celiac or Crohn’s disease, or those who have had gastrointestinal surgery.

Note that the terms “folate” and “folic acid” are often used interchangeably, but there are important differences. Folate is the natural, water-soluble version of B9, whereas folic acid is the manmade version.[11] Because the synthetic version is more shelf-stable, folic acid is often used in fortifying processed foods like cereals and breads. For most people, consuming folate and folic acid have the same effect. However, an estimated 15% of Caucasians and 25% of Latinos have a MTHFR gene mutation that prevents them from converting folic acid into usable folate.[12] 

If a blood test reveals you are low in vitamin B9, there are two routes of treatment. First is diet—when you think of folate, think foliage. Folate-rich foods include dark leafy greens like spinach, collard greens, and bok choy. Organ meats, especially the liver, is another good food source. 

The second option is a supplement, but because of the potential MTHFR gene mutation, it is best to use the most bioavailable form of folate, which is MTHF (or L-methylfolate). Your doctor will provide a recommended dose based on your tests results.

8. Advanced Lipid Panel

Chances are you’ve probably had your cholesterol checked by your primary physician at some point. If so, they likely ran a “standard lipid panel”—a fasting blood test that assesses your levels of HDL, LDL, total cholesterol, and triglycerides. However, more and more evidence now points to the importance of getting an “advanced lipid panel” to gain a deeper understanding of your cardiovascular risks.

Cholesterol refers to a yellow, waxy fat that travels through your bloodstream in tiny, protein-covered particles called lipoproteins. The high-density lipoproteins (HDL) are known as “good cholesterol” because they remove cholesterol from your arteries and dump it into your liver to be excreted. The low-density lipoproteins (LDL) are known as “bad cholesterol” because they deliver cholesterol to your arteries which can result in artery-clogging plaque. When too much plaque builds up in your arteries, you are at a greater risk for heart attacks and strokes.

An advanced lipid panel goes beyond the basics in two ways. First, it doesn’t just assess the amount of each cholesterol but also the lipid particle count and size. Think of lipoprotein particles as little taxis that shuttle fat through your arterial highway. A standard test would tell you how many fat passengers are in those taxis, but an advanced test also examines how many taxis there are and how big they are. This information is helpful because some people do not have a lot of overall LDL cholesterol, but they do have a lot of little lipid particles, with each particle carrying a small amount of cholesterol.[13] Consider this—you don’t need several big buses full of fat to cause a traffic jam, you can also get one with a bunch of half-filled taxis. Having a greater number of small lipid particles makes it easier for the cholesterol to attach to the arterial walls and form plaque, but a standard lipid panel would miss this red flag. 

Second, an advanced lipid panel typically includes an assessment of your apolipoprotein B (ApoB). The ApoB test assesses the concentration of sticky lipoproteins in your blood. The greater lipoprotein concentration you have, the more “sticky” your cholesterol is prone to be, which increases the risk of plaque development. As you might already suspect, ApoB tends to mirror the lipid particle count test mentioned above, but many experts believe ApoB is a better predictor of cardiovascular risk that particle count/size. It is also the case that each test is a better predictor for certain types of people. For these reasons, it’s a good idea to have both your particle count/size and ApoB tested, especially if heart disease runs in your family.

9. Inflammation Markers

Over the past two decades, the health field has made substantial progress in the understanding of inflammation and its link to disease. Although short-term, acute inflammation that occurs because of an infection or injury is a good thing, chronic, low-grade inflammation underlies an exhaustive list of health threats, including hypertension, cardiovascular disease, dementia, arthritis, cancer and diabetes, just to name a few.[14]

Two critical blood tests are used to assess low-grade inflammation: hsCRP and homocysteine.

CRP stands for C-reactive protein. This protein, which is made by the liver, increases in the blood whenever there is bodily inflammation. Although you can test for CRP, a more powerful approach is to conduct a high-sensitivity CRP (hsCRP) test. The hsCRP test assesses inflammation specifically in the blood vessels and coronary arteries. This test is useful for identifying those prone to cardiovascular disease and also to help identify flare-ups in people with chronic inflammatory diseases like lupus or rheumatoid arthritis.

According to the American Heart Association, your risk of developing heart disease is related to your hsCRP as follows:

  • Low risk: hsCRP lower than 1.0 mg/L
  • Average risk: hsCRP between 1.0 mg/L and 3.0 mg/L
  • High risk: hsCRP than 3.0 mg/L

Homocysteine is another useful marker for inflammation. Homocysteine is an amino acid, which means it is a chemical your body uses to make protein. In a healthy individual, vitamins B12, B6 and folate are used to break down homocysteine and transform it into more useful chemicals. 

When this process works correctly, there should be little residual homocysteine left in your blood. But if a blood test reveals high levels of homocysteine remaining, it is an indication that something is wrong. It could just mean you have a deficiency in B12, B6 and/or folate. Or it might be a hint that you have that MTHFR gene mutation discussed earlier which is why you are low in folate. But it could also mean you are at a higher risk for developing cardiovascular disease, stroke, or Alzheimer’s disease. There are no clear symptoms associated with high homocysteine, which is why getting it tested is so crucial.

Although both hsCRP and homocysteine are inflammatory markers, they are not related. If your blood work suggests you are high in either of these, you should consult a cardiologist who may suggest more tests and possibly medication. You should also consider adopting lifestyle factors known to reduce inflammation. These include eating an anti-inflammatory diet (like Paleo), losing weight, increasing exercise, improving your sleep, and quitting smoking. For more tips on how to reduce inflammation and slow the aging process, check out this article.

The Bottom Line

The men’s health tests I’ve discussed here are critical health indicators, and yet most conventional doctors fail to routinely screen them. To get these tests, you will need to either actively request that your doctor run them or seek out a functional medicine doctor who is more knowledgeable about these indicators. We offer all these tests with our clients at the Gapin Institute and most within our G1 Performance Health program. The bright side is that all of these tests have fairly straightforward solutions. But in order to know what to do, you need to be armed with the right information.

Transform Your Health With Your DNA

Transform Your Health with Your DNA - Dr Tracy Gapin

Your DNA tells a story and can transform your health. We celebrate DNA Day on April 25 every year to commemorate the completion of the Human Genome Project in 2003 and the discovery of the double helix of DNA in 1953.

But DNA Day (and every subsequent day) is more than just a nod at the incredible scientists advancing research in health and medicine. It’s the perfect opportunity for YOU to take control of your own wellbeing by taking time to understand how your DNA impacts your life—and how you can hack your genes for improved health and vitality.

Let’s take a dive into how advancements in DNA research impact you, and what you can do to take your wellness to the next level.

What is the Human Genome Project?

DNA Day is the celebration of the completion of the Human Genome Project. The Human Genome Project was an international, collaborative research project that identified and mapped all of the known human genes. It specified where these genes are in the sequence and their purpose from a physical and functional standpoint. This project has completely revolutionized the way we understand genes, health, and medicine.

Francis Collins, the director of the National Human Genome Research Institute, stated: “The genome is a history book—a narrative of the journey of our species through time. It’s a shop manual, with an incredibly detailed blueprint for building every human cell. And it’s a transformative textbook of medicine, with insights that will give health care providers immense new powers to treat, prevent, and cure disease.”

The Human Genome Project set in motion a new wave of studies looking at how individual genes play a role in physical traits, behaviors, and risk of disease. More researchers began to realize the impact that genetics has on health, especially with regards to risk of chronic illness.

Without this project, I likely wouldn’t be able to help my clients in the profound way I am able to currently through my genetics coaching. Now that we have more information about genetics and epigenetics, and now that we have more researchers participating in genetic studies, advancements are ever deepening our understanding of hacking our genes to improve wellness, lengthen lifespans, and taking health to a new dimension. I owe my work and the success of my clients to the Human Genome Project!

What is DNA?

Most people have a basic understanding of DNA, but genetics is a complicated subject that necessitates a little extra explanation. So let’s get into it just a little.

DNA (deoxyribonucleic acid) is essentially your hereditary material. Almost every cell in your body has your unique DNA sequence tucked away in its cells. There are over 3 billion bases in human DNA, and 99% of those bases are the same for all humans. It’s the sequence of that last 1% that makes us all unique and inimitable!

Genes are made up of DNA. Each gene has its own function. For example, some genes code for proteins like muscles and tissues, while others determine physical or behavioral traits. The Human Genome Project estimates that humans have between 20,000 and 25,000 genes. You have two copies from each gene, one inherited from each parent.
Genes make up chromosomes. Most people have 23 chromosomes. The chromosome is basically the structure of DNA, which is tightly coiled around histone proteins.

You don’t really need to remember all of this. What you really need to take is this: your genes are complicated. Little DNA strands make up genes that coil together into a chromosome, which sits in every cell nucleus. Different cells activate different genes, which is how your cells can have different functions (like hair proteins versus blood cells) while keeping in alignment with your basic genetic structure.

And your DNA is just the start. Your genetic sequence is the blueprint for your body and health, but it doesn’t tell the whole story. That’s where your epigenetics comes in.

What is epigenetics?

Epigenetics is how your genes are expressed, controlled by the activation or deactivation by certain lifestyle factors.

For years, people thought that genetics were unchangeable or that it took multiple generations and random mutations to change your genes. More research on epigenetics tells us that’s not the case, though. The genetic blueprint is passed down, but the expression of those genes can change throughout the course of your life. You could actually have a different genetic expression at different points in your life!

Here’s how it works. Certain external factors can turn your genes “off” or “on,” usually through DNA methylation. Methylation refers to the addition of a methyl group to a DNA strand, basically flipping a switch that turns it into the “off” position (usually). Methylation can be positive on some genes, and it can have a negative effect on others. For example, you’ll want an increase in methylation (deactivation) on those genes that cause tumor growth. But you’d want a decrease in methylation (activation) on genes that suppress tumor growth. So a risk of cancer can be programmed into your DNA, but epigenetics tell your DNA whether to express that risk or not.

Where do methylation and other epigenetic changes come from? Diet, stress, sleep, exercise, thought patterns, behaviors, and other lifestyle factors can all impact the expression of your genes.

There is a lot that goes into epigenetics. It’s an entire field of research with a lot of moving parts. You can start delving in a little deeper to learn more here: What Is Epigenetics And Why Do You Care?

More epigenetics resources to check out:

What can I do about my genes?

The Human Genome Project gave us the foundation we need to understand how genes and sequences impact health. It told us which genes need to be activated in order to protect us from disease, and which need to be deactivated in order to ward off potential health complications.

Research on epigenetics has furthered this understanding to tell us that our genes are never static. We can actually control how we activate and deactivate these genes.

That means YOU are in control of your health.

Your genetic sequence tells you where you came from, and your epigenetics tells you where you’re going. So let’s use that to our advantage! What can you do about your genes to bring you the health and life you crave?

hormone hunger ghrelin men's health

1. Acknowledge any harmful habits.

We all have bad habits. Maybe you sit on the couch all day Saturday and do nothing. Maybe you smoke when you’re anxious. Maybe you stress about little things. Maybe you pull an all-nighter when you have a project at work.

These small habits can and do add up, and they can appear in the form of negative gene expression.

Before you start making any lifestyle changes to hack your DNA, I want you to take a look at how you’re living your life now. Don’t be hard on yourself. Don’t beat yourself up. The goal is simply to understand where your current level of health is coming from.

If you want to make a change, you have to be honest with yourself about your lifestyle. Only you can make the change.

2. Discover your genetic sequence.

Your genes are uniquely yours. That means no two health plans are going to be the same. When you go into a doctor’s office, they usually only have the ability to give you a cookie-cutter plan based on your general health as it stands. But you need more than that in order to be healthy. You need a deep understanding of your health on a genetic level to ensure you’re making the right lifestyle choices for your body.

I recommend getting a professional genetics test accompanied by a comprehensive consultation with a genetics coach. This gives you data of your test results, but it also takes it one step further to understand exactly what that data is trying to tell you about your health.

Understanding is the first step to resolution and growth!

The best part about professional genetics coaching is that your data is secure. No leaks or sold data, like some of these genetic tests! The other best part? You get a customized plan built just for you, and you can track and analyze results accordingly.

3. Start hacking.

Now that you know your genes and what that means for your health… you can take massive action to improve. It’s not actually that hard to hack your genetic expression once you know what it looks like. You might need to tweak your nutrition, adjust your workouts, and bump up your sleep—but it comes down to unassuming lifestyle changes that can make a huge difference in your short-term and long-term health.

Talk to a genetics coach about designing an effective plan to hack your genes and unlock your wellness.

There’s no better time to take your genes to the next level than DNA day!

Work With Me

Going deeper into DNA

DNA is cool. I think it’s awesome that you’ve read this article, and you’re eager to take control of your health. It’s the men that equip themselves with knowledge and then take action on that knowledge that live healthy, long, vital lives. I’m excited that you’re part of that determined group of men taking your life, energy, and vitality to the next level.

Want more participation? Of course you do. Because you’re always striving or more. You want to delve deeper and start hacking your genes, so you can prevent risk of disease, revitalize your energy, and renew your vitality.

If you’re one of those powerful men looking to renew and restore your life, you should be on the path of lifestyle health program. With my suite, I test your DNA, interpret the results, and come up with a customized plan that’s specific to YOUR individual genes and lifestyle. We’ll work together to come up with a health strategy that will improve every area of your life from your health and energy to your professional productivity to your personal relationships.

It’s time for you to get in the driver’s seat of your health. With my genetics coaching plan, we’ll gas up your car, rev the engine, and zoom off.

Click here to learn more about the lifelong benefits of a personalized genetics consultation and epigenetic coaching program.

I look forward to hearing from you to revolutionize and revitalize your life and vitality. Let’s celebrate DNA day the best way by hacking your DNA and taking your health to the next level.

Schedule a consultation to learn how  understanding your DNA can help you lose weight, gain energy and even have a better sex life.

Ready to take the next steps?

Download the Blueprint

Schedule a Call

**************************

In Male 2.0™, Dr. Tracy Gapin has turned everything we once thought we knew about men’s health and performance upside down. The old model of how to be “a man” is broken. A man who works himself to death.  Unfortunately, a man who tries to NOT get sick but isn’t really healthy either.  And a man who takes a pill for every ill but is never really cured. That was Male 1.0. Now, imagine being THE MAN ─ owning your performance in the bedroom, the weight room, and the boardroom. Living a fully optimized life. Becoming limitless. This is Male 2.0!

Tracy Gapin, MD, FACS  is a board-certified Urologist,  world renowned Men’s Health & Performance Expert, Author, and Professional Speaker. Using state-of-the-art biometric monitoring, nutrition and lifestyle intervention, Dr. Gapin coaches Fortune 500 executives and evolutionary leaders of business, sports medicine, and high performance. He specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing men with a personalized path to optimizing health & performance. www.GapinInstitute.com

Want more tips to optimize your health?  Listen to the latest podcasts. Click HERE

Epigenetics Series: Can Working Out Change Your Genes?


Professional athletes seem to have a special “something” that no one else has.

“It must be in his genes,” we say when we see Michael Phelps swimming or Michael Jordan shooting a three-pointer.

But is it actually in their genes? Is there a gene for athleticism?

Epigenetics says “maybe.” It’s not necessarily that professional athletes have a certain DNA sequence that no one else has. It’s that they have a unique DNA expression that the rest of us haven’t yet activated.

For example, elite Kenyan runners have dominated distance running events for the last two decades. Research is working to prove that a mixture of training regiments, high altitude, and diet create a certain type of genetic expression. If researchers can understand the unique interactions of these lifestyle factors, it could theoretically be replicated in any population.

So yes, I’m telling you that you can change your genes and finally be a pro baseball player or soccer player.

But epigenetics isn’t just relevant to professional athletes.

Your genes can impact your athletic ability…

But the reverse is true as well.

Your exercise routine can also impact your genes.

In fact, working out may change your genetic expression so drastically that it can deactivate the genes of disease and illness.

You’re shedding more than just pounds when you exercise. You’re shedding off methyl groups that impact the expression of your DNA.

Let me explain.

What is epigenetics?


Epigenetics looks at the expression of DNA genetic makeup. The DNA you’re born with is the DNA you’ll have until you die. It stays the same throughout your life.

However, the expression of those genes can change.

For example, your hair might change colors or textures based on how your genes are expressed—even though the gene for your hair hasn’t changed. This is because a certain gene is turned “on” or “off.”

In the same way, you can actually activate or deactivate your risk for disease and illness based on how these genes are expressed.

Science has proven that genetic expression has a direct impact on your risk of disease and illness.

Epigenetics looks at two key modifications that impact DNA expression: methylation and histone acetylation.

In this article, we’ll focus on the specific link between DNA methylation and exercise.

What is DNA methylation?

DNA methylation occurs when a methyl (CH3) group is added to a DNA strand. A reaction occurs on the DNA chain, likely between the methyl and the fifth carbon atom of a cytosine (which is one of the four nucleotides of DNA).

Basically, when a methyl group attaches to DNA, it changes the way that DNA is expressed.

Think of it like a light switch. When the methyl group is added to the strand, the light switch is turned into the “off” position. When the methyl group is removed, the light switch flips back to the “on” position.


Methylation usually slows down the expression of genes (although not always).

In some cases, this slowing of genetic expression is a good thing. For example, if you have a gene for Alzheimer’s, DNA methylation may help slow the onset.

In other cases, you don’t want DNA methylation to impact your genetic expression. For example, it could “turn off” the genes that help regulate your body weight. You could be putting on the pounds—even when dieting—simply because your metabolism genes are slowed down due to methylation.

How does exercise impact DNA methylation?

There hasn’t been a lot of conclusive research about the impact of exercise on overall epigenetics just yet. But there has been one significant finding that is completely changing the way researchers are looking at both exercise and epigenetics as a whole.

Yup, this finding is that important.

A Swedish study looked at muscle biopsies of 14 healthy men and women before and after physical exertion. They put them on an incremental treadmill test to exhaustion.

They found significant changes in the DNA in their muscles after an intense workout. The genes that were involved in metabolizing energy actually de-methylated after exercise.

This tells us three really important things:

  1. Working out changes our genes.
  2. The intensity of the workout matters.
  3. Working out even once can impact your epigenetics almost immediately.

  1. Working out changes our genes.

The most important takeaway? Overall, exercise impacts our genes.

The fact that working out can change our genetics is an incredible finding. This says that we are not victims of our DNA. We have control over our genetic expression based on certain lifestyle factors, like working out, diet, or even sleeping.

  1. The intensity of the workout matters.

Researchers pushed participants to the point of exhaustion. They have not yet studied what happens after a mild to moderate workout.

The researchers concluded, though, that methylation is dependent upon intensity. A leisurely walk likely isn’t changing your genetic expression like a sprinted marathon.

  1. Working out even once can impact your epigenetics.

Probably the most surprising result of this study was how quickly the genetic expression changed. The participants had de-methylated genes after just one exhausting workout.

This completely alters the former notion that genetic changes happen slowly (if at all).

This test showed that genetic changes don’t happen overnight… they can happen faster than that.

However, there’s a caveat to this. The researchers know that genetic expression changed after one workout. But we don’t know how long these changes lasted for.

We don’t know if methyl groups were added back to the genetic sequence immediately afterwards—when the participants went back home and started living their normal lives again.

So, change is fast… but we’re not sure if it’s lasting.

What does this mean for your workout?

  1. You need to workout.

If you want to avoid disease and illness, you need to exercise. Of course, working out is the best way to keep your muscles strong, your body fat low, and your arteries clean and clear. Beyond that, working out will help remove harmful methyl groups that could be slowing down your healthy genes.

Your genes can help prevent disease—but only if they’re healthy and clear themselves.

  1. You need intense workouts.

Harder exercise produces more de-methylation. This means that you need to boost the intensity of your workouts on a consistent basis.

I recommend high-intensity interval training (HIIT). This type of training exhausts your body with intense intervals, followed by periods of rest. These cycles of intensity and recovery may have the most influential impact on DNA methylation.

Plus, HIIT is the best way to burn fat, improve muscle mass, and raise your testosterone levels. Learn more about HIIT here.  

  1. You need both cardio and lifting.

In the study, researchers looked at the effects of cardio. This means that you need to get your heart pumping if you want to impact your genetics.


But this doesn’t mean cardio is the only exercise you should be doing. Lifting can also produce an intense exercise that could influence DNA.

In fact, researchers concluded that the reason for the de-methylation was due to muscle contraction. The muscle cells were contracting and releasing at high intensity during the cardio, which was likely what removed the methyl group.

I like to think of it that your muscle flexes “shook loose” the methyl groups from the DNA.

Thus, both cardio and lifting are important. Cardio contracts muscles throughout your body, while lifting concentrates the muscle contractions. These contracts lead to intense de-methylation in your genes.

Pairing cardio and lifting in an intense, sweaty workout may be able to improve your genes in just one session!

  1. You need to workout frequently.

We don’t yet know how or why DNA methylation occurs.

We know from this study that genetic expression can change quickly. This means that it’s possible that even one fatty, fried meal could add a methyl group back to your genes after an intense workout.

Just as quickly as exercise can de-methylate your genes, other lifestyle factors can reapply methyl groups to your genes.


We don’t yet have a clear understanding of what does and doesn’t impact methylation. All we know is that exercise can help de-methylate important genes. Thus, if you want to prevent harmful methylation, you need to workout often.

The more frequently you workout, the more opportunities you have to remove methyl groups from your genes—no matter where those methyl groups are coming from.

This frequent de-methylation can help speed up healthy, disease-preventing genetic expressions.

A note about caffeine…

If you read the study, you’ll find that the researchers found that caffeine has a similar effect as exercise.

They gave a culture of muscle cells a dose of caffeine. Caffeine releases calcium from the sarcoplasmic reticulum, which mimics a muscle contraction.

This is how they realized that muscle contraction are the basis for de-methylation.

They were then able to conclude that calcium might create a cellular trigger that activates de-methylation.

But hold on for a second. Don’t start glugging coffee in place of your workout. You’d need about 50 cups a day to have the same de-methylation effect that one intense workout would have. (Yes, 50 cups of caffeine could be lethal. Don’t try that at home.)

However, you may want to try drinking a cup of black coffee before you workout.

Caffeine is a stimulant that can give your muscles a jolt of energy, pushing you further in your workout. With this added energy, you can lift more at a higher intensity—which encourages de-methylation.

Caffeine hits its peak stimulation between 30 and 75 minutes of consumption. So try drinking a cup about one hour before your workout.


Plus, research found that drinking caffeine before a workout can help keep cravings in check while reducing caloric intake for the day. This can help boost your weight loss efforts. Two-for-one!

Why black coffee? Milk and sugar create a temporary sugar high. When your body starts falling from this high, it will lose all its energy and start to crash. This creates low energy that can kill your workout.

If you need to cut the bitterness of your coffee, try almond or cashew milk. This helps you avoid dairy while giving you healthy fats that can help improve your workout.

Other benefits of working out:

Exercise makes you healthier, stronger, and trimmer.

I think it’s time to start working out.

Conclusion

You know that exercising is important for your health. But it goes beyond just body fat, calories, muscle, and even organ health. Working out has a direct impact on the health of your genes—which is the foundation of your overall wellbeing.

You could be a professional athlete if you wanted to—as long as you altered your genes appropriately.

But even if you have no interest in a Super Bowl ring, exercise can improve your genetic makeup to help resist disease and illness.

Healthy genes make a healthy person. And exercise makes for healthy genes.

Not sure how to workout for optimal health? Or how to impact your genes towards overall wellness?

No worries.

That’s why I’m here.

Check out our Male 90X program, a genetic-based report and analysis that will help you unlock and achieve your maximum potential.

You can change your health, your genes, and your life right now.

Learn How To Leverage Your Genetics with the MALE 90X program.

In this eBook, Dr. Tracy Gapin unlocks the secrets to naturally increase testosterone and how to optimize your performance in the bedroom, the boardroom and beyond – by leveraging YOUR unique genetic blueprint.

Epigenetics Series – Is Cancer Related To Your DNA?


Are we predisposed to cancer, based on our DNA?

Or do our lifestyles and choices primarily determine our health?

For years, doctors debated this question in a “black or white” fashion: either disease is predetermined in DNA or disease is determined by lifestyle.

Recently, though, doctors determined that the answer falls somewhere in the gray area between both sides.

Our risk of disease, especially cancer, is defined by the expression of our genes.  And the expression of our genes is defined by our lifestyle and environment.

This is where epigenetics has stepped in to answer questions about disease and illness that have stumped scientists for decades.

There is an intimate link between disease, genetics, and lifestyle that can’t be ignored.

These epigenetics findings declare resoundingly: you are not a slave to your genes.

You can take control of your own health and wellness, which can enable you to fight off disease and cancer at its root.

Let’s explore how epigenetics plays a role in cancer—and what you can do about it.

What is epigenetics?

In order to understand how epigenetics impacts cancer, we need to first understand the basics of epigenetics.

Epigenetics is the expression of your genetic sequence. You’re born with a certain DNA sequence, and that’s the same DNA you’ll have for life. However, the expression of those genes can change throughout the course of your life. This expression depends on which of your genes are active or inactive.

There are two primary epigenetic factors that impact the expression of your DNA sequence: DNA methylation and histone modifications. (There’s also RNA-associated silencing, which we won’t get into today.)

Methylation

DNA methylation occurs when a methyl group is added to DNA. Usually, it’s added to a specific part of the DNA sequence: on a cytosine nucleotide next to a guanine nucleotide linked to a phosphate.

This is called the CpG site. Keep this in mind, as we’ll be discussing the impact of methyl groups at the CpG site in our discussions of cancer and disease below.

Generally, methylation “turns off” or deactivates genes. More methylation equals greater silencing of the gene.


In some cases, this can be positive. For example, if you have a gene that puts you at high risk for disease, you would want it to be silenced with a methyl group.

However, you don’t want to silence genes that fight off disease or tumors. Silencing certain tumor-fighting genes is one of the key causes of cancer.

Histone modification

Histones are proteins that make up chromatin, which is the foundational component of DNA chromosomes. DNA wraps around histones, like thread around a spool. When these histones are modified, then the chromatin arrangement can be altered and misread.

There are two types of histone modification: acetylation and methylation.

When an acetyl is added to the histone (acetylation), it typically activates chromatin. Deacetylation, then, is associated with heterochromatin, which is a deactivated or suppressed expression of the gene.

Histone methylation also impacts the active and inactive regions of chromatin. For example, a methylation on lysine K9 with histone H3 is responsible for the inactivated X chromosome of females.

Any of these epigenetic factors, especially methylation, create abnormal activation or silencing of genes. This can put you at greater risk for cancer, disease, syndromes (especially chromosomal instabilities), and other serious illnesses.

So how do these epigenetic changes occur? What causes methylation or acetylation?

Environment and lifestyle dynamics have a direct impact on these epigenetic factors, which I’ll discuss further below.

How does epigenetics affect cancer?


One of the most forceful diseases of our time is cancer. While there’s still so much we don’t know about the growth and treatment of cancer, there is one thing we know for sure: genetics and epigenetics play a significant role in the development and progression of cancer.

In fact, study after study has proven that there are links between certain types of cancers and certain epigenetic modifications.

Epigenetic factors can suppress cancer-fighting genes.

All humans are programmed with certain genes. These genes are meant to keep us healthy and functioning.

For example, there’s a gene that helps fight off diseased cells (aka cancer cells). There’s another gene that suppresses tumor growth.

You want these healthy “fighter” genes to be active, so they can minimize your risk for cancer.

But if methylation or acetylation impacts these genes, then they can be deactivated. So if cancer strikes, your body is unable to fight off the diseased cells or spread of cancer. This then would leave you susceptible to cancer, which you may have otherwise been able to fight off had your healthy genes been activated.

Studies have even shown a proportional link between methylation levels and severity and prognosis of cancer.

For example, the GSTP1 gene is methylated in over 90% of prostate cancers.

An early study found that diseased tissue affected by colorectal cancer had less DNA methylation than normal tissue. This is because the methylated genes “turned off” or deactivated the tumor suppressor genes.

Methylation deactivates genes that are necessary to fight off cancer.

Methylation impacts cancer cell growth.

Moreover, methylation itself plays a role in how cancer develops. Methylation is involved in cell divisions, DNA repair, apoptosis (cell death), metastasis, cell detox, and more.

High levels of methylation (hypermethylation) indicate that diseased cells aren’t dying off and healthy cells aren’t generating fast enough. Thus, high methylation is a predictor—and potentially a cause—of cancer.

For example, hypermethylation in APC and RASSF1A genes are used as epigenetic markers for early detection of cancer, especially breast cancer.

Methylation causes microsatellite instability.

Microsatellite instability is linked to a number of cancers, including colorectal, endometrial, ovarian, and gastric cancers.

Microsatellites are repetitive DNA, they have certain strands of DNA  that are repeated within the genome. They’re common in normal individuals without disease.

Instability of microsatellites, though, is linked to chromosomal instability. This upsets the genetic function, creating a dangerous mutation.

Microsatellite instability is a direct cause of DNA methylation, especially methylation of the gene MLH1, which is the gene that repairs DNA. If the gene is methylated, then it is unable to properly repair your DNA when it becomes damaged by disease and cancer.

Researchers have seen microsatellite instability in a number of cancers, even occurring in 15% of colorectal cancers.

How can I prevent cancer with epigenetics? 

Genes are inherited. This means that your risk for cancer could come from your ancestors—just like your genes that suppress tumor growth and cell division come from your ancestors. 

But just because you inherit certain genes does not direct the course of your fate.

In fact, nearly half of all inherited genes related to cancer can be impacted by methylation.

And methylation is not inherited. Methylation and other epigenetic factors are proven responses to environmental stimuli including diet, toxins, pollutants, and other stressors.

This means you can take control of your risk for cancer by directing your epigenetic expression.

In fact, some doctors have even started building cancer-fighting programs—like my EDGE Blueprint Consult—based on epigenetics as potential chemopreventative measures.

You can change your health with certain lifestyle and diet choices, many of which I go through below.

  1. Get your folic acid.

Folate or folic acid is a B vitamin (B-9) that plays an important role in cell growth and function. It’s actually the foundation of a number of prenatal vitamins as a means of reducing the risk of birth defects.

Folate can play an important role in gene expression and DNA integrity and stability. Studies have shown that folate can help modulate DNA methylation. On the other hand, a folate deficiency may cause DNA methylation.

Learn more about folate’s role in epigenetics in section 3.1 here.


You can get folate through both diet and supplementation. You can find folate in:

  • Garbanzo beans (100% of the required daily dose)
  • Liver (55% DV)
  • Lentils (45% DV)
  • Pinto beans (37% DV)
  • Asparagus (33% DV)
  • Black-eyed peas (28% DV)
  • Beets (17% DV)
  • Avocado (15% DV)
  • Spinach (14% DV)
  • Broccoli (14% DV)

You’ll also receive folate in oranges, lemons, bananas, melons, and strawberries.

You can also take folic acid vitamins. The recommended daily amount of folate is 400 micrograms (mcg).

  1. Consume polyphenols.

Polyphenols are antioxidants, which help reduce the damage of cancer-causing free radicals. They help minimize cell damage and regulate methylation. There are four types of polyphenols: flavonoids, phenolic acids, benzoic acids, and stilbenes.

Green tea polyphenols have been shown to decrease the risk of colorectal cancer, pancreatic cancer, prostate cancer, and oesophageal cancer. It’s been shown to suppress methylation or demethylate TSG promoters, which helps protect against the spread of cancer.


Resveratrol has been shown to modify histone acetylation, as it works as a Silent Information Regulator 1 (SIRT1). It helps fight off cancer while maintaining the structural integrity of DNA. You can find resveratrol in blueberries, dark chocolate, red wine, peanuts, cranberries, and pistachios.

 

  1. Drink coffee. 

Caffeic acid is a type of polyphenol. It affects the bioavailability of SAM, which is a methyl donor (and required for methylation).

Some studies have shown that coffee consumption may be able to reduce the risk of cancer, especially progressive prostate cancer. In fact, one study found that coffee was a better regulator of methylation than even tea.

As with anything, though, you want to regulate your caffeine intake. A cup or two a day may help with methylation, but too much can have the opposite effect.

  1. Get sleep.

Sleep has a direct impact on epigenetic factors of methylation and histone acetylation. Learn more about the link between sleep and epigenetics here.

Sleep can literally help your body fight cancer. Tonight’s “all-nighter” could put you at risk for serious disease down the line. Get your Zs for optimal health.

  1. Cut the alcohol.

Alcohol consumption is directly linked to DNA methylation.

Over 20 studies have found that heavy alcohol consumption creates epigenetic modifications that can lead to disease and cancer.

One study, in particular, found that low folate intake and high alcohol intake had a significantly greater prevalence of hypermethylation, which was especially linked to colorectal cancer.

This doesn’t mean you need to cut out alcohol altogether necessarily. A glass of red wine can give you a boost of resveratrol and heart-healthy benefits. As with coffee, it’s the excess of alcohol that can cause genetic concerns. Stick to one glass daily at maximum.

  1. Eat a balanced diet.


Like sleep, nutrition has a direct impact on your genetics. What you put into your body can be the strongest predictor of future health—especially in regards to cancer.

Eating phytonutrients and vitamins is the only way to fight against inflammation, oxidative damage, imbalanced hormones, and more.

Learn about the importance of a rainbow diet for your epigenetic health.

  1. Minimize your stress.

Stress is a proven cause of DNA methylation. The more stress you have, the more it impacts your genetic expression.

In fact, stress has even been linked to cancer—but until recently, the cause of this link was always fuzzy. Epigenetics might be the “missing link” in the DNA.

Stress creates harmful free radicals while also causing methylation that suppresses cancer-fighting genes. This creates a double whammy that can cause progression of cancer.

Find out about the link between stress, epigenetics, and cancer here.

  1. Get more vitamin D.

Studies show that Vitamin D can reverse abnormal epigenetic modifications. Vitamin D has especially been linked to the development of breast cancer due to the role that vitamin D plays with estrogen.

Vitamin D is also linked to the development of prostate cancer.

  1. Workout.


Working out directly impacts your genes. Studies have shown that intense workouts can eliminate methyl groups in just one session. Daily exercise regulates ongoing methylation at a greater rate than even diet or sleep.

This means that you may be able to reduce your risk of cancer with intense, frequent exercises.

If you want to have improved overall health and optimal epigenetic expression, you need an exercise routine. 

Conclusion

Cancer is directly related to epigenetic expressions of your genes. But you can control this expression with lifestyle changes that minimize methylation and acetylation.

It’s time to sign up for our G1 Performance Health program to start experiencing the health and vitality you’ve always dreamed of.

Disease doesn’t wait—so why are you?

Sign up now to start living.

What Is Epigenetics And Why Do You Care


Epigenetics is making a splash in science and healthcare as the medical community is deepening understanding of the link between gene expression and lifestyle factors. Epigenetics is the study of those processes or variables that activate or deactivate the expression of certain genes. These genes make up our entire lives—from the way we look to the way we act to the way our bodies respond to disease.

Epigenetics is showing that we can “turn off” and “turn on” our genes through certain lifestyle variables, like diet, environment, exercise, stress, and sleep. If we have control over the activation of our genes, we may also have control over the way our bodies behave and respond to illness.

What are genes?


To understand epigenetics, we first have to understand the basics of genetics. Our “genes,” or DNA, are what make us who we are. Over 3 billion nucleotide bases that appear in a specific and unique sequence make up our DNA. This sequence of genes provides the cells of the body with information. There are four fundamental types of DNA bases, adenine (A), cytosine (C), guanine (G), and thymine (T).

DNA directs the activity of the cells (which are the fundamental units of human life). The genes tell the cells how to build proteins and how to interact with one another. From hair and eye color to risk for disease and immune response, our DNA controls what we look, act, sound, and live like.

Every person has a unique DNA sequence. Only half of our genetics pass on to our children, while the other half comes from our spouse. No two people have the same genetic makeup—it’s what makes you unique!

But our DNA is just the sequence and this sequence remains unchanged unless afflicted by a rare (and sometimes damaging) mutation.

Our DNA is the instruction manual, but the cells are the builders and doers.

The body’s cells read this sequence. How the cells read the DNA will determine our genetic expression.

Genetic Expression:

Genotype: the genetic makeup or sequence of your cells

Phenotype: the observable characteristics that stem from the genotype

The genotype is the actual sequence of your DNA. The phenotype is how that genotype is manifested in your body in observable traits, like development, physiology, or behavior.

For example, your genotype would be the sequence of DNA bases that determine your eye color. The phenotype is the observable color, like blue.

Eye color doesn’t usually change, but not all genotypes and phenotypes are as cut and dry as eye color. Most DNA genotypes can be read in multiple ways.

The phenotype is the interpretation of the genotype… and there can be multiple interpretations.

Where do the different interpretations come from?

They stem from those parts of the genes that are “turned on” (active) or “turned off” (inactive).

This is where epigenetics comes into play.

What are epigenetics?

Epigenetics looks at how external and lifestyle factors can active or deactivate certain gene expressions.

For decades, we thought that our genetics were our genetics. They were unchangeable—or at least changeable very, very slowly. We thought that mutations in genes took multiple generations to be expressed, and these mutations were usually by random.

Recent years of research is disproving this. We’re finding now that our genes can be modified in our lifetime and then passed down to our children. This means your gene expression can literally be different as a child versus as an adult.

For example, you may not be at risk for cancer as a child but you’re at risk for cancer when you turn 30 because that cancer gene has suddenly been “turned on” from years of exposure to environmental factors, like smoking and pollution.  

Factors that affect genes

Epigenetics looks at how certain genes can be silenced (dormant) or expressed (active) over time and what factors influence this. Research is proving that what you eat, where you live, when you sleep, how you exercise, and even with whom you interact can all modify your genes.

Genes don’t just create an order in the womb and stay the same forever. The expression of those genes can change over the course of your life based on your lifestyle and other environmental factors.

Epigenetics doesn’t change the genotype or actual sequence of DNA, but it affects how the cells in the gene are read (the phenotype).

If we could understand exactly which factors turn off and turn on certain genes, we could, in essence, eradicate a number of diseases and cancers.

These changes in genetic expression can occur at any point in your life. They can also occur in previous generations and be passed down through decedents. For example, one study proved the influence of environmental factors on developing infants both in the prenatal and early postnatal stages. In one specific example, children born to mothers who suffered the Dutch famine (1944-145) had increased rates of coronary heart disease and obesity compared to those not exposed to the famine.

Living healthier not only impacts you and your genes. It impacts your children and your children’s children as well.

DNA Methylation

The most studied and understood factor of epigenetics is DNA methylation. DNA methylation controls gene expression. Basically, high methylation turns genes into the “off” position.

Methylation refers to the addition of a methyl (CH3) to the DNA strand. This addition, in essence, turns the DNA strand into the “off” position, as if the methyl addition were flipping a switch.

Whether methylation is a default state or a target on certain genes is still being studied.

DNA methylation is important to ensuring that dangerous sequences of DNA are “turned off.” For example, you want an increase in methylation on sequences that control cancerous cells. In most studies, the genomes in cancer cells are hypomethylated (low in methyls).

Certain lifestyle factors will cause DNA methylation of certain types of cells.

What factors affect health?

Diet, lifestyle choices, stress, and behaviors can all impact the expression of your genes. For example, smoking is proven to mutate your cells and impact the DNA expression of those cells. The chemicals found in cigarettes literally morph your cells, activating the “cancer” genes that were otherwise turned off.

Environment

Your environment directly impacts your health and wellness.

Air pollution especially has a direct link to epigenetics. Studies show that pollution might alter the methyl tags on DNA, which can increase the risk for neurodegenerative disease. Moreover, air pollution can cause or exacerbate asthma, which can be passed down to children.

This pollution also gets into the bloodstream, leading to chronic inflammation in the body. This inflammation has been associated with heart attacks, strokes, cancers, and other diseases.

But changing your environment can also change your genes. Removing yourself from a harmful or polluted environment is the first step. If you need to stay in that environment, regular detoxes and healthy eating is crucial. Certain supplements can also counteract the effects of the environment. For example, B vitamins may protect against epigenetic changes due to pollution.

The environment and air your cells take in has a direct impact on your health and genetic expression.

Diet

What you put into your body also directly feeds into your cells. For example, polyunsaturated fatty acids can promote free radicals and oxidative stress, which can cause your genes to be expressed in a different (mutated) way.

On the other hand, “antioxidants” can help deactivate cancer cell expression. Antioxidants help fight off oxidative damage and free radicals caused by environmental factors like UV ray damage or pollution. Foods like blueberries and kale are known antioxidants.

So, if you undergo some sort of environmental stress, your diet can actually help reverse the damage to your cells.


Some dietary compounds are now accepted to defend against tumors and act as “epigenetic modulators.” These consist of teas, garlic, herbs, grapes, and cruciferous vegetables. For example, one study showed that the diallyl-disulfide in garlic may help minimize colon tumor cells.

Polyphenols are a compound that also impacts an epigenetic expression. Some studies have shown that polyphenols can actually reverse malignant transformation of cancer cells. Soybeans are especially rich in polyphenols that inhibit DNA methylation of cancer cells. In fact, some data suggests that soy consumption is associated with a reduced risk of hormone-related cancers because of the impact of polyphenols on epigenetic expression.

The supplements you add to your diet also have an impact on your cells. Vitamin deficiencies can activate certain cell expressions.

Read: Why You Should Never Eat A High-Protein Diet If You Want To Build Muscle

Keep an eye on the Dr. Gapin blog for more about diet, supplements, and epigenetic expression coming soon!

Drugs & Alcohol

Addiction is hereditary, but how?

There may be a gene for addiction, but the reading or phenotypic expression is what actually manifests in addiction.

This means that addiction can be “turned off” and “turned on.” This is why addicts are often considered addicts “for life”—because it’s in their genes. But it’s also why these “for life” addicts can go 20 years without using.

An addict has the gene for addiction, but certain lifestyle changes can deactivate its manifestation.

Researchers are still studying to see whether genetics creates a predisposing factor to addiction or the expression of the addiction is a response to the use of drugs and alcohols. Ultimately, though, most scientists agree that if you don’t use drugs and alcohol, you are less likely to “turn on” that addiction gene, even if it runs in your family. They also believe that if you are already showing the phenotype (you already have an addiction problem), certain healthy lifestyle changes can deactivate this expression.

Exercise

Some research suggests that exercise can influence gene expression by manipulating the chromatin structure. Basically, exercise can minimize inflammation in the body by impacting DNA methylation. When exercise minimizes chronic inflammation, it helps “turn off” the bad cells and promote good cells.

Other studies have found a link between exercise and genes through the chemical beta-hydroxybutryate (DBHB). DBHB is a ketone that increases the BDNF gene—which is used for healthy production of protein. DBHB builds up in the brain due to exercise, creating an alternative source of energy and “turning on” strong genes in the sequence. It has also been shown to act as a class I HDAC inhibitor in other parts of the body. Basically, exercise increases DBHB, which helps keep the brain and body healthy.


Need more proof? One study had participants bicycle using only with one leg. That leg was obviously more powerful in the muscles, but the cells’ DNA showed an even more interesting finding. Researchers discovered that the genome of those muscle cells had new methylation patterns compared to the unexercised leg. Gene expression noticeably increased in the muscle-cell genes; this can impact energy metabolism, insulin response, and muscle inflammation.

The link of exercise and epigenetics is still being studied, but more and more research is proving that even light or moderate exercise can improve gene expression.

Stress

Your working environment and stress levels can also impact your cells and genetic expression. When we’re stressed, we release hormones called glucocorticoids. These travel throughout the body and impact the hypothalamic-pituitary-adrenal (HPA) axis—which affects the brain, the hormones, and the adrenals. This is what makes you feel physiologically anxious.

Some studies have found that glucocorticoids can actually change DNA expression. Chronic exposure to corticosterone and glucocorticoids actually changes genetic variations, creating a “permanent” state of anxiety or even PTSD.

The reason this happens is interesting—and makes a lot of sense. If you have chronic stress, your body thinks that it’s living in a stressful situation.

Think back to original biological processes. Living in the wild, you’d likely experience chronic stress if you were living in bad weather, in a bear den, or you were low on food. Your body acknowledges that you’re in a stressful situation. So it literally changes its genetic expression so you are more equipped to handle stress. So if you live in a bear cave, you’re likely met with stress on a daily basis. Your body changes so that it becomes more adept at the fight or flight response to meet those daily struggles with the bear.

Now, though, we don’t have this same sort immediate need for fight or flight (on an everyday basis). Thus, it’s not useful or productive for our bodies to genetically express stress.

In fact, this genetic expression of stress can actually “turn off” healthy cells. This leaves room for disease-ridden or cancer-ridden cells to grow, because your body is so focused on the stress response.

Sleep


Studies have shown that sleep can increase DNA methylation levels. This can increase immunity and reduce risk of cancer. Moreover, sleep is necessary for our cells to have time to rest, relax, and rebuild. You need sleep in order for your RNA process to function; RNA methylation determines the speed of your circadian clock.

Basically, studies are finding that an imbalanced or desynchronized circadian clock leads to cancer progression because of the relationship between sleep and DNA methylation.

We’ll discuss this more in upcoming articles in the Epigenetic Series!

Read: 11 Ways To Increase Your Energy After Age 50

Aging

Even how you age can impact your genetic expression. Diseases become more prevalent with age, but why? It’s not because of the number of candles on your birthday cake… it’s because your cells start to change. Some studies are looking at how age can alter DNA methylation and RNA expression. As cells age, the chromatin landscape and DNA accessibility change, which can stop the natural progression of the cell cycle.

But epigenetic mechanisms like changes in lifestyle and environment may actually be able to restore or reverse genetic phenotypes to a more youthful expression.

That’s right—you might be able to reverse the process of aging with epigenetics!

Good news! We will be discussing these environmental factors at length in the Epigenetic Series! Stay tuned with the DRG blog for more info!

The Bottom Line

Epigenetics is showing us that genetic changes happen much faster than we expect. The type of lifestyle and health we choose today doesn’t have some distant, far-off consequences. Our choices impact our near future and the health and wellness of our children.

he way our genes are expressed determines our health and wellness.


Epigenetic factors, like lifestyle habits and environment, influence the way our genetic expression. Certain variables can alter the marks on DNA, determining certain health outcomes.

But if environmental factors can “turn on” the disease and cancer portion of cells… these same factors can “turn off” disease and cancer.

Epigenetics tells us that disease can be reversed with certain lifestyle choices and behaviors.

What if you could make a decision to change one thing about your life and drastically reduce your risk for cancer?

What if you could change one thing and never again worry about the Alzheimer’s or addiction that runs in your family?

In my Epigenetic Series, we will explore the different epigenetic factors that may activate or deactivate cells and certain genetic expressions.

Stay tuned on the DRG blog for more on epigenetic health and wellness! Learn more about how Epigenetics affects YOU with The G1 Performance Health Consult, a genetic-based report and private consultation that will give you the tools you need to achieve your maximum potential. Sign up today!