Rewriting Your Biology: How Your Daily Habits Influence Gene Expression

You may have been told that your genes determine your fate, but emerging research tells a more empowering story. Thanks to a growing field called epigenetics, we now know that your daily behavior can influence how your genes are expressed. This doesn’t mean changing the DNA itself, but rather affecting which genes are turned on or off, and that can have a big impact on your health, energy, focus, and longevity.

In a recent episode of the Huberman Lab podcast, Dr. Andrew Huberman, professor of neurobiology at Stanford University, put it plainly:

“Our behaviors are not just outputs of gene expression, they are also inputs. This means that we can leverage our actions to influence the very biology we were born with.”

Let’s explore how this works, what the science says, and what you can do to start influencing your biology for the better, today.

What Is Gene Expression and Why It Matters

Your DNA contains about 20,000 genes, but not all of them are active all the time. Gene expression refers to which genes are "on" and making proteins that carry out essential functions, like regulating your metabolism, building muscle, or protecting your brain.

Epigenetics is the system that controls this. It's like a switchboard responding to signals from your environment and lifestyle. According to Dr. Melissa Ilardo, a genomic researcher and guest on Huberman’s episode:

“Epigenetic mechanisms allow for a dynamic interaction between our environment and our genome, enabling our bodies to adapt to new challenges and experiences.”

In other words, your habits, routines, and even your emotional state can change how your genes behave, often within days or weeks. And the effects are powerful.

What the Research Shows: Behavior Drives Biology

In their discussion, Huberman and Ilardo explored multiple studies showing that consistent behaviors influence gene expression in a way that supports, or hinders, physical and mental performance.

Stress Management

Chronic stress isn’t just emotionally draining, it activates genes that drive inflammation and weaken immune function. On the other hand, mindfulness practices like meditation, breathwork, and journaling can produce the opposite effect. In fact, research from UCLA shows that daily meditation may downregulate NF-kB, a gene complex that promotes inflammation. Dr. Ilardo emphasized how “stress-reducing activities can lead to epigenetic modifications that promote resilience and overall well-being.” These changes are measurable at the molecular level, not just felt emotionally.

Exercise

Huberman called exercise one of the most powerful behavioral tools for shifting gene activity. Studies show that physical activity, even low-intensity movement like walking, can trigger the expression of genes responsible for fat metabolism, muscle repair, and mitochondrial function. One such gene, PGC-1α, is critical for creating new mitochondria, the powerhouses of your cells, which not only boosts endurance but also protects against metabolic disease. Huberman emphasized, “Exercise is one of the fastest ways to positively influence gene expression across multiple systems of the body.”

Sleep

Sleep is often overlooked, but it’s one of the most direct ways to control gene expression. In one study published in PNAS, just one week of restricted sleep altered the expression of over 700 genes, including those involved in inflammation, circadian rhythm, and immune function. Huberman noted that “poor sleep doesn’t just make you tired, it disrupts the very programming that keeps your body and brain in balance.” Getting 7 to 9 hours of high-quality sleep each night helps maintain the natural cycling of genes that regulate cognitive performance, memory consolidation, and tissue repair.

Diet

Your nutritional choices also leave molecular fingerprints. Nutrients like folate, polyphenols, and omega-3s influence epigenetic mechanisms such as DNA methylation and histone acetylation, which regulate inflammation and cellular aging. Compounds like curcumin (from turmeric) and EGCG (from green tea) have been shown to activate tumor suppressor genes and quiet pro-inflammatory ones. As Huberman explained, “Nutritional choices can modulate gene expression patterns, influencing everything from energy levels to disease risk.”

What You Can Do Today to Shape Your Genetic Future

Understanding that behavior affects gene expression is powerful, but what matters most is consistency. Here are practical ways to begin:

• Wake up at the same time each day and get natural sunlight exposure to regulate your circadian genes

• Move your body daily, even if it’s just walking, stretching, or light cardio

• Keep your bedroom cool and dark to support sleep-regulating gene patterns

• Limit caffeine and screen time in the evening to avoid disrupting your hormonal and neurological signals

• Add nutrients that support gene health, such as leafy greens, healthy fats, and magnesium

• Use mindfulness tools to regularly lower stress hormones and support genetic resilience

These are not just wellness hacks, they are biological levers you can pull to influence how your genes behave.

Final Thoughts: You Are the Architect of Your Biology

Your genes provide the framework, but it’s your daily actions that determine how that framework is used. Epigenetics doesn’t mean rewriting your DNA, it means managing how your body uses the DNA you already have. And the more you repeat positive habits, the more your body rewards you with better energy, better sleep, faster recovery, and improved healthspan.

As Dr. Huberman concluded:

“By understanding and harnessing the power of epigenetics, we can take proactive steps to improve our health and performance.”

At Human Performance Junkies, our mission is to give you the tools to do exactly that, no cost, just science and strategy to help you become the healthiest version of yourself. And now you know, every breath, rep, and bite can shape your biology in real time.