"Genes are just the score – we play the piece." This pithy formulation by Prof. Dr. Jörg Spitz captures the essence of epigenetics. Epigenetics describes changes in gene activity that are not caused by changes in the DNA sequence – but by chemical markings that determine which genes are switched on or off.
Humans carry approximately 25,000 genes in every body cell – but not all are active. Which genes are expressed depends decisively on environmental factors: nutrition, movement, stress, toxins, social bonds, sleep, and sunlight influence the epigenetic pattern. Our lifestyle literally writes itself into biology – as a "biography in molecular form".
Particularly formative are the first 1,000 days – from conception to the second birthday. In this period, epigenetic patterns are established that have lifelong effects: stress resilience, immune function, metabolic programming, and even the risk of psychiatric illness are laid down in this sensitive phase. Epigenetic effects can even be transmitted to subsequent generations (transgenerational epigenetics).
The good news: many epigenetic markings are reversible. Healthy nutrition, regular movement, stress reduction, and optimising Vitamin D levels can correct unfavourable epigenome patterns. Prof. Dr. Spitz sees epigenetics as the scientific foundation for preventive and lifestyle medicine actually working – not as a question of belief, but as molecular fact.
In his online course "Master in the Art of Living", Prof. Dr. Spitz devotes an entire module to epigenetics. He shows how nutrition, micronutrients (particularly folic acid, B12, choline, and Vitamin D), movement, and mental health shape the epigenome – and how every individual can influence their genetic expression landscape.