There’s a moment many of us have faced—staring at a parent’s pillbox, hearing the word “stroke” in a doctor’s office, or watching someone we love forget our name. And deep down, a chilling thought creeps in: Is this going to be me?
If that’s ever crossed your mind, you’re not alone.
Whether it’s heart attacks, high blood pressure, diabetes, or dementia, we’re often told these things are “in our blood.”
But here’s what they rarely say loud enough:
Your genes are not your destiny.
They’re part of your story, yes. But they don’t have to be the whole thing.
Just Because It Runs in Your Family Doesn’t Mean It Has to Run Your Future
You’re not powerless just because someone in your lineage had a health condition. Genetics may load the gun, but lifestyle pulls the trigger.
Welcome to the world of epigenetics — a science that shows how your daily habits influence how your genes are expressed. Think of your DNA as a blueprint. Epigenetics is like a dimmer switch, turning certain genes on or off based on environment, food, movement, sleep, and even stress levels.
That means the way you live today can literally change the way your body behaves tomorrow.
What You Can Change (and Why It Matters More Than You Think)
You don’t need to become a biohacker to take back your health story. You just need to focus on the big levers:
Blood Sugar Control: Chronically high blood sugar leads to inflammation, memory issues, fatigue, and weight gain—even in people who aren’t diabetic. Simple shifts like eating protein first, walking after meals, and swapping soda for sparkling water can stabilize your blood sugar fast.
Heart Health Through Food: Leafy greens, berries, beans, nuts, and olive oil reduce inflammation and keep your arteries supple. Ditching processed meat, trans fats, and ultra-refined carbs isn’t about being perfect—it’s about protecting your ticker for the long haul.
Movement is Medicine: You don’t need marathons. You need motion. Walking, gentle strength training, tai chi, yoga—all these send signals to your genes that say, “We’re still building. We’re still growing.”
Sleep Like Your Life Depends on It (Because It Does): Poor sleep accelerates aging, fogs up your memory, and messes with your hormones. A wind-down routine, screen-free hour, and cool bedroom can make all the difference.
Stress: The Hidden Trigger: Chronic stress alters gene expression in ways that raise blood pressure, weaken immunity, and shrink parts of the brain tied to memory. Breathwork, social support, time in nature, and saying no to things that drain you? That’s not indulgence. That’s prevention.
Your Family History Is a Starting Point, Not a Sentence
You don’t have to pretend the past didn’t happen. But you don’t have to let it shape your future unchallenged, either.
Every meal, every walk, every early bedtime, every laugh with a friend—they are all messages to your body. And the body listens.
This isn’t about perfection. It’s about pattern. It’s about creating momentum.
You don’t need to erase your family history to outlive it.
You just need to write a new chapter.
The line “Your family history is a starting point, not a sentence” really hit home. I’ve definitely had those quiet moments of worry, especially after watching a loved one go through something scary health-wise. It’s such a relief to be reminded that we do have power over our health through our everyday choices. Thanks for breaking it down in such an encouraging, non-preachy way. I’m drinking a lot of water and walking everyday but the going to bed on time is tough! I just have too much to fit in….. lol
I’m so glad that line resonated with you—it’s one of those reminders I come back to often myself. We do carry those quiet fears, especially after witnessing illness up close. But yes, there’s real peace in knowing that we’re not powerless. It’s about nudging the needle, not flipping a switch overnight.
And can we talk about bedtime? 😅 You’re not alone there! I swear my brain decides to solve world problems the moment I try to wind down. Maybe we start small—like 15 minutes earlier a few nights a week—and see how it feels? You’re already crushing it with water and daily walks, and that’s a huge win. Let’s build from there, not burn out.
Hi Alison,
For me, the line “This isn’t about perfection – it’s about pattern” is the one that hit me – and this is the thing that evades me the most right now. It is something I am working on – at. least that part is consistent…
Thanks Alison.
Hi Alison – Thank you for writing this post! And thank you for the validation but I don’t need to be caught into a vicious circle of excuses of the convenient statement “well it’s just in my DNA.” I learned something new today – Epigenetics! What a great way to describe how subtle or not so subtle changes can influence one’s body leading to the influence of one’s mindset. The five big levers you mentioned in this post are truly doable. It’s just about motivation and about asking myself how badly I want to change my situation. I can start easy, and I think I will today with adding more movement. That will lead to making better choices in my mind. Please continue with these blog posts as I learn every single time!
Hey Alison,
Great post! I appreciate how you explain epigenetics clearly, showing we can shape our health despite family history. The tips on blood sugar, diet, exercise, sleep, and stress are practical and easy to follow. It’s reassuring to know small changes can have a big impact. What’s one daily habit you suggest for someone starting out? Thanks for sharing!
Meredith