**The Epigenetic Reboot Cheat Sheet**
Your guide to interventions proven to reshape gene expression and reverse biological age
1. Methylation-Supportive Diet
- Aim for: 6–9 servings of veggies daily, especially dark leafy greens, cruciferous veggies, and beets.
- Key foods: Spinach, broccoli, eggs, lentils, berries, green tea, turmeric, walnuts.
- Avoid: Added sugars, refined grains, processed meats, trans fats.
- Extra credit: Intermittent fasting (e.g., 16:8) and time-restricted eating.
2. Movement That Matters
- Do this:
- Resistance training 3x/week (bodyweight or weights)
- HIIT 1–2x/week (20–30 minutes)
- Daily walking (8,000+ steps)
- Benefits: Enhanced DNA repair, reduced inflammation, improved mitochondrial gene expression.
3. Stress Reduction & Mind-Body Work
- Daily practices:
- Meditation or breathwork (10+ minutes)
- Gratitude journaling
- Gentle yoga or tai chi
- Goal: Lower cortisol, turn off inflammatory genes.
4. Sleep Optimization
- Aim for: 7.5–9 hours/night
- Tips:
- Regular sleep schedule
- No screens 1 hour before bed
- Cool, dark sleep environment
- Supplements (optional): Magnesium glycinate, L-theanine
5. Strategic Light Exposure
- Morning: Get 10–20 minutes of sunlight before 9 a.m.
- Evening: Dim lights after sunset; wear blue-light blockers if using screens.
- Optional tool: Red light therapy device (5–15 minutes/day)
6. Detox & Environmental Cleanup
- Switch to:
- Natural cleaning products
- Filtered water (carbon + heavy metal filter)
- BPA-free containers
- Support detox:
- Sweat (sauna or exercise)
- Hydration
- Fiber-rich foods (flax, chia, veggies)
7. Supplement Wisely
- Top picks:
- Methylated B-complex
- Vitamin D3/K2
- Omega-3s (EPA/DHA)
- Magnesium
- Polyphenols: curcumin, resveratrol, green tea extract