Episode Notes:
We have all heard someone say, “she has great genes” or “it must be in his DNA.” But is that what is really going on? Are we really just a product of our genetic makeup, or is there more to it? Consider case studies of identical twins separated at birth, raised in drastically different environments, and observed to be completely different. How much influence did genetics really have? The modern argument is no longer nature vs nurture, but now it is genetic vs epigenetic.
In this episode, we are going to explore why epigenetic pioneer, Dr. Ben Lynch, claims that “your genes are not your destiny.” We will cover the basics of genetics, epigenetics, gene expression, methylation, and genetic polymorphisms. Most importantly, this episode will offer actionable advice to ‘clean’ up your genes and become the Beethoven of your life.
Topics
[2:29] Biology 101: Genetics
[6:13] Are you the piano or the pianist?
[8:32] 5 ways your genes get ‘dirty’
[11:35] Methylation: The key to gene expression
[14:41] Braeden’s personal gene protocol
[21:56] Braeden’s DNA test results: SNPs and insights
[25:40] Easy steps to optimize your gene expression
Gratitude
Special thank you to Dr. Ben Lynch for pioneering a lot of research on genetic dysfunction and passionately pursuing optimized health through science. He is the best-selling author of Dirty Genes and President of Seeking Health, a company that helps educate both the public and health professionals on how to overcome genetic dysfunction [1]. Not only have I listened to him on podcasts, follow him on Instagram, and have his book, but I also had my DNA tested and analyzed through his company, Seeking Health. The knowledge and insights are incredibly powerful, so I am extremely grateful to Dr. Ben Lynch!
Genetics vs Epigenetics
Are leaders born or made? Was Michael Jordan so successful because of his genetics or relentless work ethic? Was Leonardo da Vinci an iconic painter, architect, musician, writer, mathematician, and inventor through chance or effort?
I would argue that the answer to all these questions, is a bit of both. But what about disease, poor health outcomes, and death? Are heart disease and chronic illness inevitable because it runs in your family, or do you have more control over your outcomes than you think?
The modern argument is no longer nature vs nurture, but now it is genetic vs epigenetic. Incredible advances in science have begun to demonstrate just how much control over our lives we actually have, and that is what we are talking about today.
Genetics: Biology 101
Our genetic information is the commonly known DNA that is stored in our genome [2]. At a most basic level, DNA is a biological molecule consisting of cytosine, thymine, adenine, and guanine. Paired together, the often-visualized double helix structure is formed. These strands are then wrapped around a specific type of protein called histones, forming a nucleosome. Eventually, these are compacted and combined into solenoids, supercoils, and eventually the famous chromosome that is bound together through intermolecular forces and specialized protein-protein interactions.
Interesting, as cells grow and divide and chromosomes replicate, not all genes are replicated perfectly. In fact, what Dr. Ben Lynch refers to as ‘dirty genes,” some genes are born with genetic variations, or genetic polymorphisms [1]. Another common way of referring to these variations is SNPs, which stands for single-nucleotide polymorphisms.
In total, the human body has about 20,000 genes. Amazingly, there are already more than 10,000,000 known SNPs. It has been reported that a single individual may have up to million SNPs [1].
Epigenetics: The Piano of Life
Dr. David Sinclair of Harvard Medical School offers two excellent metaphors in his book, Lifespan, that provide an excellent understanding of the differences between the genetics and epigenetics [3]. For background, our genetic information is the commonly known DNA that is stored in our genome. Epigenetics, however, feature protein-based structures called chromatin that store the information necessary to instruct cells how they are supposed to function.
Said simpler, Sinclair’s first metaphor is that “If the genome were a computer, the epigenome would be the software” [3]. His second metaphor is to think of a grand piano, with each key representing a gene. Each key corresponds to one note but can be played in many ways. For example, they may be played softly or quickly, and in different combinations. In this case, the piano is the genome, but the pianist – the person who dictates what, how and when each key will be played is the epigenome.
The role of epigenetics extend beyond basic cellular function and aging, as evidenced in Stanford neuroendocrinologist Robert Sapolsky’s ground-breaking exploration of human behavior, Behave [4]. Evidence suggests that the actual role of genetics on human behavior is small at best, albeit complicated. Here is a great quote from his book outlining the diversity of epigenetic factors that can influence behavior: “Stimulating environments, harsh parents, good neighborhoods, uninspiring teachers, optimal diets—all alter genes in the brain” [4].
It All Comes Down to Gene Expression
“Your genes are not your destiny” [1].
The core concept of Dr. Ben Lynch’s Dirty Genes is that your genes do not dictate your health or quality of life, but rather the expression of your genes. He refers to genes that are not functionally operating as dirty genes, in which there are two types.
Referring back to SNPs, these genetic polymorphisms serve as one type of dirty gene. The other type “act dirty” due to external factors – in other words, through epigenetics, they do not function optimally.
There are five main contributors to dirty genes, according to Dr. Lynch [1]:
- Diet
- Exercise
- Sleep
- Environmental toxins
- Stress
A big one worth noting is environmental toxins, in which Dr Lynch says: “The industrial chemicals in our air, water, food, and products have gotten completely out of control. Our bodies were never designed to bear that chemical burden.”
Your Health Depends on Methylation
Methylation is the process that controls your gene expression, dictating whether a gene will be turned on or off [1]. Recall the piano metaphor, your genes are constantly being turned on and off. At the right times, you could be Beethoven, but at the wrong times, it could sound much worse. So, what happens in the methylation process is that a “methyl group,” consisting of one carbon atom and three hydrogen atoms, is added to a compound in your body, such as a gene, enzyme, hormone, neurotransmitter, or vitamin.
If methylation does not happen properly, genes may be on when they should be off, or off when they should be on. This is where your gene expression is suboptimal. It is not necessarily that you have bad genes, but rather your genes are not being expressed properly.
Interesting note – 85% of methylation happens in your liver. Now, what is the liver famous for? Of course, its detoxifying your body. If you want to optimize your methylation, and therefore gene expression and health, you are going to want to take care of your liver. To help, it is strongly recommended to limit alcohol, industrial chemicals, medications, and recreational drugs as much as possible to not overburden the liver.
Personal DNA Testing
Curious about my own genetic profile, I had my DNA tested with 23&Me and then uploaded the data to Stratagene (a component of Seeking Health) for a more comprehensive breakdown. While the insights are certainly interesting, the science is incredibly complicated and will require significant time and research to fully understand.
With Stratagene, a detailed overview of your relevant SNPs to the 7 key pathways that relate to methylation, genes, and overall health [1]. These pathways explored in great detail include:
- Your Folate Pathway
- Your Methionine Pathway
- Your Methylation Cycle (combined Folate and Methionine Pathways)
- Your Serotonin and Melatonin Pathway
- Your Dopamine, Norepinephrine and Epinephrine Pathway
- Your Biopterin Pathway
- Your Histamine Pathway
Without elaborating in great detail, I discovered that I have some SNPs from some of the various pathways that could be impairing my overall health. What is great about this knowledge, is that I can be better aware of my body and understand how I can further optimize my health.
For example, it was determined that I have two SNPs in the Methionine cycle relating to the MTRR gene. Interesting, both of these SNPs have been associated with lower blood plasma levels up Vitamin B12, potentially up to ~20% [1]. Knowing the critical importance of B12, this helps me to identify the importance of having an adequate consumption of foods rich in B12 and be more cognizant of other factors contributing to these pathways.
How to Optimize Your Genes
You can make this as simple or as complicated as you would like. My advice is to focus on the fundamentals because you can cover a lot of ground with some crucial habits. Let’s review what Dr. Ben Lynch highlighted as the keys to cleaning up those dirty genes [1].
Diet
- Eat sufficient protein and healthy fat
- Limit excess carbs, sugar, gluten, and cow’s milk dairy
- Ensure adequate vitamin and mineral intake
- Try for organic, grass-fed, whole foods as much as possible
- Stop eating when 80% full (eat in moderation)
Exercise
- Exercise until pleasantly tired
- Only exercise when fully rested
- Find the right amount for you
Sleep
- Make sleep a priority
- Align your sleep schedule with nature’s circadian rhythms
- Reduce blue light exposure and screens before bed
Environmental Toxins
- Eat organic food
- Filter your water
- Avoid household chemicals
- Use glass or stainless steel instead of plastic containers
- Clean your indoor air
Stress
- Reduce and relieve sources of physical stress and psychological stress
There is obviously more to it than that, but needless to say, the recipe for clean genes is not revolutionary. By making small changes, you just may experience significant improvements to your overall health.
For more information and a more in-depth exploration of methylation, gene expression, my interventions for healthier genes, my DNA results, and more advice for optimizing your genes, check out the full episode!
References
[1] Lynch, B. (2018). Dirty genes: A breakthrough program to treat the root cause of illness and optimize your health. New York, NY: HarperOne, an imprint of HarperCollinsPublishers.
[2] Pathak I, Bordoni B. Genetics, Chromosomes. [Updated 2021 Feb 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557784/
[3] Sinclair, D., LaPlante, M. & Delphia, C. (2019). Lifespan : why we age–and why we don’t have to. New York: Atria Books.
[4] Sapolsky, R. (2017). Behave : the biology of humans at our best and worst. New York, New York: Penguin Press.
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