Disclaimer: The information in this article is for educational and general wellness purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, or cure any health condition. Always seek the guidance of a qualified healthcare professional before making changes to your diet, lifestyle, exercise routine, or supplement use, particularly if you have any existing medical conditions or concerns.

Epigenetics & Everyday Health | Insights from Dr Casey Means | Windback NZ

In today’s health landscape, epigenetics is reshaping how we understand wellness. Dr Casey Means, a Stanford-trained physician and co-founder of Levels Health, highlights how everyday choices can directly influence our genes - empowering us to actively shape our long-term health.

What is epigenetics?

Epigenetics refers to changes in how genes are expressed without altering the DNA sequence itself. These changes can be influenced by nutrition, exercise, sleep, and stress. Essentially, our daily choices can switch certain genes on or off, impacting our health outcomes.

How Dr Casey Means connects epigenetics to health

Lifestyle as a genetic lever
Lifestyle practices - diet, regular movement, restorative sleep, and stress management - act as biological levers that influence gene expression.

Mitochondria and metabolic flexibility
Mitochondria, the “powerhouses” of our cells, are central to metabolic health. Supporting them through nutrient-rich foods, movement, and stress resilience helps protect against dysfunction and chronic disease.

Nutrigenomics in action
Foods rich in antioxidants and phytonutrients, such as leafy greens, berries, and cruciferous vegetables, can positively affect gene expression - showing how food truly acts as medicine.

Early-life influences
Epigenetic changes can also be passed to future generations. Dr Means highlights the importance of preconception and prenatal health, since parental health and environment can influence how genes are expressed in children.

Practical steps to support your epigenome

• Eat a diet focused on whole, unprocessed foods with plenty of antioxidants and fibre.

• Prioritise daily movement, including both aerobic activity and resistance training.

• Aim for 7-9 hours of consistent, restorative sleep each night.

• Reduce stress with mindfulness, meditation, yoga, or breathing practices.

Final thoughts

Epigenetics shows us that our genes are not fixed destiny. By making consistent lifestyle choices, we can positively influence our biology. Dr Casey Means’ work offers a practical framework for those seeking to improve energy, strengthen resilience, and support healthy longevity.

References

Means, C. (2023). Good Energy: The Surprising Connection Between Metabolism and Health. New York: Penguin Random House.
Levels Health. (2024). Blog posts and interviews with Dr Casey Means. Retrieved from https://www.levelshealth.com