Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo
Andrew Huberman
May 26, 2025
Episode description
My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today.
We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not.
We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance.
Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function.
We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults.
For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture.
Read the episode show notes: https://go.hubermanlab.com/tceBStZ
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*Dr. Melissa Ilardo*
University of Utah academic profile: https://medicine.utah.edu/faculty/melissa-ilardo
Lab website: https://www.superhumanlab.org
Superhuman Lab – Media Coverage: https://www.superhumanlab.org/pages/5230
National Geographic article: https://www.nationalgeographic.com/health/article/jeju-korea-women-divers-genetic-adaptations
Bodies Remodeled for a Life at Sea (The New York Times): https://www.nytimes.com/2018/04/19/science/bajau-evolution-ocean-diving.html
How Asia's Super Divers Evolved for a Life At Sea (The Atlantic): https://www.theatlantic.com/science/archive/2018/04/bajau-sea-nomads-diving-evolution-spleen/558359
ResearchGate: https://www.researchgate.net/profile/Melissa-Ilardo
Instagram: https://www.instagram.com/superhumanscilab
LinkedIn: https://www.linkedin.com/in/melissa-ilardo
*Timestamps*
00:00:00 Melissa Ilardo
00:02:35 Nature vs Nurture, Gene Expression, Eye Color
00:07:06 Sponsors: Joovv & Eight Sleep
00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction
00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations
00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex
00:32:52 Cultural Traditions, Free Diving & Families; Fishing
00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise
00:42:43 Sponsors: AG1 & LMNT
00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement
00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics
00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein
01:03:20 Human Evolution & Diet, Lactase, Fat
01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy
01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection
01:17:15 Sponsor: Function
01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics
01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset
01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening
01:44:36 Admixture, Genetics; Are Humans a Single Species?
01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Mindsip insights from this episode:
Utilize Juve red light therapy for muscle recovery and skin health
Juve red light therapy devices use clinically proven wavelengths of red and near-infrared light to improve muscle recovery, skin health, and mitochondrial function.
Attract genetic matches through scent recognition
Humans are subconsciously attracted to the smell of potential mates who have an immune system composition that is most different from their own.
Recognize rapid human evolution occurring in 1,000 to 2,000 years
Significant genetic changes in human populations can occur in as little as 1,000 to 2,000 years, much faster than previously believed.
Reassess famine adaptations in an era of food abundance
Epigenetic changes that helped ancestors survive famine may be detrimental today in an environment where food is abundant.
Acknowledge inherited trauma through epigenetic changes
Epigenetic changes from traumatic events, like those experienced by refugee populations, can be passed down to subsequent generations even if they did not experience the event.
Optimize sleep with Eight Sleep's AI-powered mattress cover
The Eight Sleep Pod 5 mattress cover uses an AI called Autopilot to adjust bed temperature and can play audio scripts like NSDR to optimize sleep and recovery.
Protect your eyes from sunlight to prevent darkening
Exposure to sunlight, particularly UV light, can cause eyes to darken over your lifetime, regardless of their starting color.
Trace blue eyes back to a single common ancestor
Everyone with blue eyes is descended from a single common ancestor who first developed the trait through a genetic change.
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