Are Your Genes Really in Control of Your Health?

Spring reminds us that growth happens when the conditions are right.

In the same way that plants need sunlight, water, and healthy soil to flourish, our bodies respond to the environment we create through daily habits. While our DNA provides the blueprint, choices in lifestyle and environment influence how our bodies function over time.

This article explores how creating the right internal environment can help help you move better, stay stronger, and maintain independence.

🌱 Nourishing Your DNA This Spring

Trees begin to bud, flowers push through the soil, and the natural world wakes up after winter. It’s a reminder that when the environment is right, growth happens — and the same idea applies to our bodies.

Each of us is born with a unique set of DNA (deoxyribonucleic acid), the genetic blueprint that guides how our bodies function. Inside our cells are 46 chromosomes containing roughly 20,000–25,000 genes. These genes influence everything from eye color and finger length to how we process food, repair tissues, and move our bodies.

In fact, my wife and I are already seeing this genetic mix play out with our newborn daughter. It’s amazing to think about the thousands of genes she’s inherited and how they’ll help shape the person she becomes. I’m personally hoping she inherited her mom’s metabolism… and not the side of the family that gains five pounds just by driving past a Taco Bell.

For many years, people believed our genes determined our fate. If a disease “ran in the family,” it seemed inevitable that it would eventually appear. But modern research has shown something fascinating:

Our genes are not our destiny.

Through a field of science called Epigenetics, researchers have discovered that many genes can be turned on or off depending on the environment we create inside our bodies.

Think of your DNA like a blueprint. The plan exists, but how that plan unfolds depends largely on the environment around it.

🧬 Are Some Body Types Genetic?

I was actually talking with my mom about this the other day. In our family, it seems like many of us tend to carry a little more body fat. It’s something we’ve joked about over the years — “it’s just in our genes.”

And to some extent, there’s truth to that. Our genetics do influence things like body type, metabolism, where we tend to store fat, and how easily we gain or lose weight. Some people naturally have a faster metabolism, while others have bodies that are more efficient at storing energy.

We all know that one person who can eat fast food three times a week and never gain a pound. Meanwhile, the rest of us have to treat the drive-thru like a once-a-month holiday.

But genetics don’t tell the entire story.

While our DNA may influence our starting point, our daily habits still play a huge role in how our bodies respond.

🧬 Genes vs Environment

Epigenetics is the study of how our lifestyle and environment influence which genes are activated and which remain dormant. For example, someone may have a genetic tendency toward storing more body fat. But factors like regular exercise, nutrient-dense foods, sleep, and stress management can significantly influence how those genes are expressed.

Just like plants grow differently depending on the soil they’re planted in, our bodies respond to the environment we create for them.

And one of the most powerful ways we shape that environment is through nutrition and movement.

🥦 Fuel Your Cells

The foods we eat provide the building blocks our bodies use to repair tissues, maintain muscle, regulate hormones, and support our immune system.

Whole foods — fruits, vegetables, lean proteins, nuts,

seeds, and whole grains — contain vitamins, minerals, and antioxidants that help our cells function properly and reduce inflammation. Highly processed foods, on the other hand, often contain refined sugars, additives, and preservatives that create stress inside the body. Over time, that stress can influence gene expression in ways that contribute to chronic disease. In many ways, food acts like information for our genes.

A Simple Rule: Choose foods that look like they came from nature rather than a laboratory. Shopping around the outside edges of the grocery store — where fresh foods are typically located — is a good place to start.

🏋️ Build Muscle, Protect Your Bones

Exercise is another powerful tool that influences how our genes behave. As we age, our bodies naturally lose muscle mass through a process called sarcopenia. Losing muscle doesn’t just affect strength — it also slows metabolism, reduces stability, and can increase the risk of falls.

Maintaining and building muscle helps the body burn energy more efficiently and supports overall metabolic health.

Think of muscle like the burners on a stove — the more burners you have turned on, the more energy your body uses throughout the day. When we lose muscle, it’s like turning those burners off, and our metabolism naturally slows down. But muscle isn’t the only part of the equation.

Food is the fuel that feeds that stove.

When we fuel our bodies with whole, nutrient-dense foods — fruits, vegetables, lean proteins, and healthy fats — we provide the clean fuel our cells need to function efficiently.

Just like a stove burns hotter and cleaner with good fuel, our bodies perform better when we nourish them properly.

Highly processed foods, on the other hand, are more like low-quality fuel. They may provide energy in the short term, but they don’t support the long-term health of our cells and can create stress within the body. And there’s another benefit that often gets overlooked.

Strength training also improves bone density.

When muscles pull on bones during resistance training, it sends a signal to the body to strengthen the bone structure itself. This is especially important as we age because bone density naturally declines over time, increasing the risk of osteopenia and osteoporosis.

By maintaining muscle, fueling the body well, and strengthening bones through resistance training, we create an environment where the body can stay strong, capable, and resilient for years to come. Walking, gardening, biking, tennis, and resistance training are all great ways to keep the body moving and keep those burners on.

🌿 Reduce Stress on the Body

Think about a garden in the spring. Rainfall helps plants grow, but gardeners still water their plants between storms to keep the soil healthy and the roots nourished. Growth doesn’t happen from a single rain shower — it comes from consistent care over time. your bodies function best when your internal environment is balanced and supported. Simple daily habits can reduce stress on the body and help our cells operate more efficiently.

💧 Stay Hydrated - Our bodies are about 60% water, and nearly every system in the body relies on proper hydration. Water helps transport nutrients, regulate body temperature, lubricate joints, and support cellular function. Without enough water, our bodies simply cannot operate efficiently. Drink fluids consistently throughout the day. Aim for water at meals, before workouts, and after exercise (unless otherwise directed by your physician).

🧪 Reduce Unnecessary Chemicals - Throughout our daily lives we are exposed to many chemicals — from personal care products to household cleaners to additives in food. Some of these substances can disrupt hormones or create additional stress for the body. While it’s impossible to eliminate every exposure, small changes can make a difference. Choosing fragrance-free products, minimizing highly processed foods, and letting fresh air circulate through your home can all help reduce unnecessary chemical stress.

📱 Give Your Mind a Break - Modern life brings a constant stream of notifications, emails, news alerts, and social media updates. Our brains were never designed to process this much input all day long. Taking breaks from screens, spending time outside, reading, or simply sitting quietly can help calm the nervous system and reduce stress levels. Even a short walk outdoors can help reset both the mind and body.

🌱 Create the Environment for Growth

Just like a garden thrives when the soil is healthy, the sunlight is strong, and the water is plentiful, our bodies thrive when we create the right internal environment. Movement, hydration, nutrient-rich foods, reducing toxins, and allowing time for rest all help support the healthiest expression of our genes. Your DNA may provide the blueprint, but your daily habits influence how that blueprint is expressed.

When we keep our muscles strong, fuel our bodies with nutritious foods, and stay active, we keep the body’s metabolic burners working the way they’re meant to.

Spring reminds us that growth is always possible.