In today's health landscape, epigenetics is revolutionising how we understand wellness. Dr. Casey Means, a Stanford-trained physician and co-founder of Levels Health, is at the forefront of this movement. Her work illustrates how everyday lifestyle choices can directly influence our genes—empowering us to shape our health destiny.

What is Epigenetics?

Epigenetics refers to changes in gene expression that do not involve alterations to the DNA sequence itself. These changes are influenced by factors such as diet, exercise, sleep, and stress management, effectively turning genes on or off and affecting overall health outcomes.

How Dr. Casey Means Connects Epigenetics to Everyday Health

1. Lifestyle as a Genetic Lever

According to Dr. Means, lifestyle choices like diet, movement, restorative sleep, and stress control are not just healthy habits—they are biological levers that can modulate gene expression in profound ways.

2. Mitochondria and Metabolic Flexibility

Mitochondrial health is central to her philosophy. Supporting these energy-producing organelles through nutrient-dense foods, regular movement, and stress resilience helps prevent metabolic dysfunction and chronic disease.

3. Nutrigenomics in Action

Foods rich in antioxidants and phytonutrients—like leafy greens, berries, and cruciferous vegetables—can positively influence gene expression, reinforcing the adage that food is medicine.

4. Early-Life Epigenetic Influences

Dr. Means also highlights how the health status and environmental exposures of parents can influence the genetic expression of future generations, making preconception and prenatal health crucial.

Practical Steps to Influence Your Epigenome

·       Eat a diet rich in whole, unprocessed foods with plenty of antioxidants and fibre.

·       Prioritise daily movement, including both aerobic exercise and strength training.

·       Ensure consistent, high-quality sleep of at least 7–9 hours per night.

·       Practice stress-reduction techniques such as meditation, yoga, or mindful breathing.

Final Thoughts

Epigenetics offers hope: our genes are not our destiny. Through consistent lifestyle choices, we have the ability to influence our biology for the better. Dr. Casey Means' work serves as a blueprint for anyone seeking to reclaim their vitality, optimise their metabolism, and live a longer, healthier life.

References

1. Means, C. (2023). *Good Energy: The Surprising Connection Between Metabolism and Health*. New York: Penguin Random House.
2. Levels Health. (2024). Blog posts and interviews with Dr. Casey Means. Retrieved from https://www.levelshealth.com
3. National Institute of Environmental Health Sciences (NIEHS). (2024). Epigenetics. Retrieved from https://www.niehs.nih.gov/health/topics/science/epigenetics/index.cfm