Your DNA might be set at conception, but how your genes behave is anything but fixed. From the womb onward, your body is taking cues from food, stress, toxins—even alcohol. These signals can flip genetic switches on or off in a process called epigenetic programming, changing how your genes are read without changing the genetic code itself.

One dramatic example? Babies born during the Dutch Hunger Winter of 1944–45 were more likely to develop obesity, heart disease, and diabetes later in life. Their DNA was unchanged—but the famine altered how their genes functioned, leaving lasting effects.

And yes, food talks to your genes. Diets rich in methyl donors—like folate, B vitamins, and choline—can change gene expression. In one mouse study, identical pups turned out very different just based on what their mothers ate during pregnancy.

So what are some of the gene-whispering superfoods?

• Salmon and other fatty fish deliver omega-3s, which can reduce inflammation and influence genes tied to heart and brain health.

• Broccoli contains sulforaphane, a compound that helps activate tumor-fighting genes and protect against cancer.

• Turmeric, especially its active compound curcumin, has been shown to affect genes involved in inflammation, aging, and even mood regulation.

• Green tea, berries, and dark leafy greens are also epigenetic influencers, packed with compounds that support detoxification and protect DNA.

What may seem like casual drinking can still influence how your genes behave. Alcohol doesn’t change your DNA, but it can affect which genes are turned on or off—impacting memory, immune function, and how your brain responds to reward or stress. The effects vary depending on the person, the amount, and the frequency.

Red wine, on the other hand, contains trans-resveratrol—a plant compound being studied for its potential benefits to heart and brain health. While you’d need far more than a glass to match the doses used in research, concentrated supplements offer a way to explore those possibilities.

Just a glimpse into how daily choices—what we consume, how we live—can quietly shape our biology.