Discover how epigenetics and the MTHFR gene influence your health. Learn from health coach Jill Shanahan, how nutrition, sleep, and lifestyle changes can support methylation, reduce inflammation, and optimize your genes for better energy and longevity.
Have you ever wondered why two people can eat the same diet, live similar lifestyles, yet experience completely different health outcomes? The answer may lie in a fascinating field called epigenetics — and one particular gene, known as MTHFR, plays a major role.
In our latest Energize and Revitalize Podcast episode, Dr. Amy sits down with health coach Jill Shanahan from Essentials for Health to explore how nutrition, sleep, and lifestyle choices can literally influence the way your genes express themselves — and how understanding your unique genetic makeup can empower you to make smarter health decisions.
What is Epigenetics?
Epigenetics is the science of how your environment and lifestyle can “turn on” or “turn off” certain genes. It’s not about changing your DNA — it’s about influencing how your DNA behaves.
Think of your genes as a piano and your lifestyle as the pianist. You might have the same keys as everyone else, but how you play determines the melody.
The MTHFR Gene and Why It Matters
The MTHFR gene (methylenetetrahydrofolate reductase) is responsible for converting folate (vitamin B9) into its active form, which supports:
- Detoxification
- Hormone metabolism
- Cardiovascular health
- Neurotransmitter balance
When this gene doesn’t function optimally — due to a common MTHFR gene mutation — your body may struggle with methylation, a process that affects everything from mood and energy to inflammation and toxin removal.
Symptoms of impaired methylation may include fatigue, brain fog, anxiety, high homocysteine levels, or trouble detoxifying.
But here’s the good news: your genes are not your destiny.
Nutrition for MTHFR and Gene Health
Jill shares how the right nutrients can support your body’s methylation pathways and gene function:
1. Use Methylated Vitamins
Choose supplements that include methylfolate (5-MTHF), methylcobalamin (B12), and pyridoxal-5-phosphate (B6) — these are already in their active, usable forms for those with an MTHFR variant.
2. Eat Whole, Real Foods
Avoid processed foods and artificial additives, which can increase inflammation and oxidative stress.
3. Emphasize Leafy Greens & Cruciferous Veggies
Spinach, kale, broccoli, and Brussels sprouts are rich in natural folate and support your liver’s detox pathways.
4. Support Gut Health
A balanced gut microbiome enhances nutrient absorption and helps regulate methylation and inflammation.
How Sleep and Stress Affect Gene Expression
Epigenetics isn’t just about what you eat — it’s also about how you live.
Chronic stress and poor sleep can alter gene expression, increase cortisol levels, and disrupt methylation. Jill emphasizes the importance of:
- Prioritizing 7–9 hours of sleep each night
- Creating a wind-down routine
- Practicing mindfulness or meditation
- Engaging in gentle movement like yoga or walking
These habits promote cellular repair, hormone balance, and optimal gene expression.
Bringing It All Together
Understanding your MTHFR gene and epigenetic potential can help you personalize your approach to nutrition, supplements, and lifestyle.
If “one-size-fits-all” wellness advice hasn’t worked for you, it may be because your genes need a different kind of support. By tailoring your nutrition and self-care to your biology, you can reduce inflammation, improve mood, and increase energy naturally.
Listen to the Full Episode
Tune in to the Energize and Revitalize Podcast with Dr. Amy and guest Jill Shanahan to learn:
- What the MTHFR gene does
- How to support methylation with diet and supplements
- The role of sleep and stress in epigenetic health
- Practical steps to lower inflammation and boost vitality
Available now on Apple Podcasts, Spotify, and YouTube.
Key Takeaway
Your genes load the gun, but your lifestyle pulls the trigger.
Epigenetics reminds us that every choice — every bite, breath, and bedtime — shapes your health at the cellular level.