Nutrition & Genetics

This post was inspired by Trish who brought a very interesting article to my attention on nutrigenomics, thanks Trish!

Epigenetics

This is an area of research that investigates the processes involved in the genetic development of an organism which is caused by mechanisms other than changes in the underlying DNA sequence, particularly the activation and deactivation of certain genes. In simpler terms what this means is that although we inherit our genes from our parents and we have to make do with what we are given, we still have a large influence over which ones are expressed. There are numerous epigenetic factors which can affect our genes and include anything from drugs, exercise, sunlight expose and of course nutrition.

Results from research by Professor R.Paro found  ’a certain laboratory strain of the fruit fly (Drosophila melanogaster) has white eyes. If the surrounding temperature of the embryos, which are normally nurtured at 25 degrees celsius, is briefly raised to 37 degrees celsius, the flies later hatch with red eyes. If these flies are again crossed, the following generations are partly red-eyed – without further temperature treatment – even though only white-eyed flies are expected according to the rules of genetics’.  So the flies normally have the genes which encoded for white eyes, but due to a change in their environment the genes that encoded for red eyes were expressed instead. In this above case it happened during embryonic development. So what does this mean for us now we are well past that fetal stage? Can we alter which genes are expressed?…You bet! and in some life changing, and lifesaving ways!

Nutrigenomics

This is a specific area of epigenetic research which looks at the effects that different foods have on our gene expression and also looks at the relationship between certain diets in human health. The nutrients we ingest act as signals to our cells and tell them information about our diet. Part of this system is formed by molecules called transcription factors whose job it is to act on DNA as a activator or a suppressor. When we ingest different nutrients the transcription factors can turn on or off certain genes which alters protein expression in accordance to the level of specific nutrients. Because of this different dietary habits will result in differing patterns of gene/protein expression. An example I came across whilst reading an interview was that researchers have identified compounds found in broccoli that switch on a specific gene that helps the body detoxify some of the harmful chemicals we’re sometimes exposed to.

Through nutrigenomic research scientists hope to understand how altering dietary intake can influence the metabolic and physiologic pathways. This can in turn be used to prevent the development of diet related diseases such as type-II-diabetes, cardiovascular disease and obesity. As we learn more we are finding that individuals can have genetic predisposition’s to certain diseases, however when we can identify the genes responsible we can ‘turn off’ their expression by simply altering the diet. This will also help explain why some people can tolerate high carbohydrate diets better than others, for example.

This all drives home a important point I have made several times in the past. There is no one size fits all gold standard diet! We have a broad framework from which we can work off that suits the majority of people (paleo style) and you can live a happy, very healthy life by following those basic principles. However if you want to truly optimise your diet (maybe for very top level athletic performance?) then individualisation based on your genes looks like the way to go. Sadly the average Joe gym-goer does not have the money (and alot of it!) to do this, plus the research is still in its infancy…I can see the ridiculous future adverts now ‘Eat Usain Bolt’s genetically programmed diet!’

So how can we benefit?

I feel all my blog posts appear to boil down to the same, simple conclusion…eat real, whole, nutrient dense foods and avoid the processed chemically enhanced crap. It really is that easy!…Whilst we may not yet know its full genetic potential, time and time again this ‘paleo’ approach has reversed disease states and reduced waistlines. I have yet to come across anyone who has tried paleo (and I mean fully complaint paleo for at least 3o days!) that has not benefited from the results.

---

Workout of the day

A) Snatch
- Use 70-80% 1RM
- 3-4 sets of 6 reps

B) 8 minutes, As Many Rounds As Possible (AMRAP)
6 Over Head Squat 40/30kg
6 Toes To Bar

Tagged as: nutrigenomics, overhead squat, Snatch, Toes to bar