How Your Lifestyle Can Trump Your Genes And Shape Your Healthspan

03/08/2025 | Energetic Media |
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Don’t Blame the DNA: Your Lifestyle Matters More Than Your Genes

It’s common to hear someone say, “It’s just in my genes,” as a reason for not taking ownership of their health. What fascinates me is how this single idea divides people into two equally destructive camps.

On one side, there’s the individual who believes they have “bad genes.” They’re convinced that no matter what they do, they’re doomed by their DNA. Their parent had a heart attack at 50, their grandparent battled cancer most of their life, and diabetes runs in the family. They see no point in adopting healthier habits because, in their mind, an early grave is their genetically determined fate.

On the other side, there’s the person who claims to have “good genes.” Their great-grandfather smoked a pack a day and lived until 90, and chronic disease rarely appears in their family tree. They think they’re invincible—immune to the consequences of poor choices—and indulge in unhealthy habits, confident their perfect genetics will bail them out.

But here’s the truth neither side sees clearly: your genes are not your destiny.

The Genetic Illusion

Genes, undeniably, play a role in our health. Yet, for the vast majority of us, they don’t hold the master key to our future. Sure, there are rare genetic conditions such as Huntington’s disease or cystic fibrosis that are fully determined by our DNA. However, the real heavyweights in global mortality—cardiovascular disease, type 2 diabetes, and cancer—tell a different story. These conditions might have a genetic component, but their development is significantly influenced by lifestyle choices.

Take heart disease as an example. Even among those with a high genetic predisposition (“bad genes”), the risk of early onset heart disease can be reduced 14.7 times with lifestyle improvements.1 That’s not a typo—14.7 times! Similarly, in a study involving more than 550,000 adults, individuals with a healthy lifestyle had a substantially lower risk of type 2 diabetes compared to those leading an unhealthy lifestyle, regardless of genetic risk. For those with high genetic risk, lifestyle improvements were associated with a remarkable 57% lower likelihood of developing diabetes.2

Cancer paints a similar picture. While you may carry genes that predispose you to certain cancers, the choices you make—diet, exercise, avoiding smoking or excessive alcohol consumption—have an undeniable impact on reducing your risk.3

It’s Not Just About Living Longer—It’s About Living Better

When people think about the effects of an unhealthy lifestyle, they often focus solely on lifespan. But longevity is only part of the equation. Many resign themselves to the idea of dying by their 60s or 70s, assuming that old age, even if reached, would inevitably mean misery.

For many, the thought of enduring joint pain, limited mobility, or chronic illness is frightening enough. But what truly terrifies most of us, even if we don’t openly acknowledge it, is cognitive decline—losing our memories, our sense of self, and our ability to connect with loved ones. Watching someone suffer from dementia can make the thought of an early death seem preferable.

It’s in this space—cognitive health—that we see one of the most empowering counterarguments to genetic determinism. A recent study published in Nature Communications explored the relationship between genetic risk and lifestyle in cognitive decline.4 It found that a healthy lifestyle led to a 46.81% slower rate of cognitive decline compared to an unhealthy lifestyle. Meanwhile, high genetic risk contributed to only a 12.5% faster rate of cognitive decline. Most strikingly, individuals with both a high genetic risk and a healthy lifestyle had slower cognitive decline than those with low genetic risk but an unhealthy lifestyle.

The conclusion couldn’t be clearer—your habits have more influence than your genes.

The Co-Vitality Spiral

This isn’t just an argument for taking control of your lifestyle—it’s an invitation to thrive. When we make positive choices in one area of life, those choices create a ripple effect. Exercise doesn’t just help your heart; it boosts your mood and improves your focus. Healthy eating doesn’t just fuel your body; it fortifies your immune system and enhances your sleep. This is the co-vitality spiral—when success in one area snowballs into improvements across every facet of your life, yielding compounding returns.

But it doesn’t happen overnight. The key is to start small and improve a little each day. Maybe that means taking a 10-minute walk after dinner. Perhaps it involves swapping soda for water at lunch or introducing a single serving of vegetables to your plate. Whatever the step, the goal is momentum. One action leads to the next, and, before you know it, you’ve created a lifestyle that maximizes your potential.

Own Your Future

Whether your loved ones lived well into their 90s or left this world far too soon, your story is still being written. Don’t resign yourself to the belief that your genes have already sealed your fate. Similarly, don’t use “good genes” as an excuse to neglect your health.

The science is in, and it’s empowering. Your daily habits influence your future far more than your DNA does. Yes, this means accepting a level of responsibility for your health. But it also means you have the power to create the life you want—not just a longer life, but a better, more vibrant one.

Start small. Improve daily. One step at a time, you’re shaping your story. Your genes might predispose you to certain outcomes, but they don’t define you. You define you.

References

  1. The China Kadoorie Biobank Collaborative Group. Joint impact of polygenic risk score and lifestyles on early- and late-onset cardiovascular diseases. Nat Hum Behav 8, 1810–1818 (2024). https://doi.org/10.1038/s41562-024-01923-7
  2. Li, H., Khor, C. C., Fan, J., Lv, J., Yu, C., Guo, Y., Bian, Z., Yang, L., Millwood, I. Y., Walters, R. G., Chen, Y., Yuan, J. M., Yang, Y., Hu, C., Chen, J., Chen, Z., Koh, W. P., Huang, T., & Li, L. (2020). Genetic risk, adherence to a healthy lifestyle, and type 2 diabetes risk among 550,000 Chinese adults: results from 2 independent Asian cohorts. The American journal of clinical nutrition, 111(3), 698–707. https://doi.org/10.1093/ajcn/nqz310
  3. Byrne, S., Boyle, T., Ahmed, M., Lee, S. H., Benyamin, B., & Hyppönen, E. (2023). Lifestyle, genetic risk and incidence of cancer: a prospective cohort study of 13 cancer types. International journal of epidemiology, 52(3), 817–826. https://doi.org/10.1093/ije/dyac238
  4. Wang, J., Chen, C., Zhou, J., Xu, Z., Xu, L., Li, X., Zhong, Z., Lv, Y., & Shi, X. (2025). Integrated healthy lifestyle even in late-life mitigates cognitive decline risk across varied genetic susceptibility. Nature communications, 16(1), 539. https://doi.org/10.1038/s41467-024-55763-0