Primal Health & Nutrition – Gene Expression, Epigenetics, and the 10 Primal Blueprint Laws

These flashcards cover the foundational science of gene expression and epigenetics, the impact of lifestyle on health, systemic vs. acute inflammation, evolutionary context, and all ten Primal Blueprint laws for optimal living.

What are genes primarily responsible for inside the body?

They serve as on-off switches that encode proteins controlling virtually every biological process.

What is epigenetics?

The study of changes in gene expression caused by environmental signals without altering the underlying DNA sequence.

Name four lifestyle factors that can turn genes on or off through epigenetic signals.

Food choices, sunlight exposure, sleep quality, and types/amount of physical movement.

True or False: Familial genes alone determine whether you will become obese or develop heart disease.

False – lifestyle behaviors can override negative familial predispositions.

What are the two main steps in the Central Dogma of Molecular Biology?

Transcription (DNA → mRNA) and Translation (mRNA → Protein).

During translation, which cellular structure reads mRNA to assemble proteins?

The ribosome.

What role do transcription factors play?

They activate or deactivate genes in response to environmental influences such as diet, exercise, and sleep.

Define systemic inflammation.

A chronic, body-wide inflammatory state often driven by diet, stress, or lifestyle habits that damages long-term health.

How does acute inflammation differ from systemic inflammation?

Acute inflammation is a short-term, localized healing response to injury or infection.

Approximately how many different genes does each human cell contain?

About 20,000.

What does DNA methylation typically do to gene expression?

It silences or turns off the associated gene.

What are histones?

Proteins around which DNA is wrapped; tightening or loosening them influences gene accessibility.

Can epigenetic changes be inherited by offspring?

Yes – some epigenetic markers can pass through two or more generations.

What is meant by gene reprogramming in the Primal Blueprint context?

Aligning lifestyle habits (food, movement, sleep, etc.) with ancestral expectations to promote health-optimizing gene expression.

List the five clinical markers of metabolic syndrome.

Elevated fasting glucose, high blood pressure, excess waist circumference, high triglycerides, low HDL cholesterol.

Why do genes prioritize short-term survival over longevity?

From an evolutionary standpoint, genes need to keep the organism alive only long enough to reproduce.

How can chronic endurance exercise (“chronic cardio”) negatively impact gene expression?

By creating repeated stress and systemic inflammation without adequate recovery time.

Why might routine NSAID use be problematic for athletes?

NSAIDs blunt the natural inflammatory/healing response, masking pain and increasing risk of further injury.

Primal Blueprint Law #1 is “Eat Plants and Animals.” What evolutionary justification supports this law?

Animal fat and complete protein fueled larger brains and promoted metabolic flexibility in early humans.

What modern foods fall under “Avoid Poisonous Things” in Law #2?

Refined sugars, grains, industrial seed/vegetable oils, and trans fats.

Define the 'active couch potato' syndrome.

Exercising daily yet sitting for prolonged periods, leading to health risks despite scheduled workouts.

How many brief strength sessions per week can be sufficient under Law #4 “Lift Heavy Things”?

Two 10–30-minute sessions.

What hormonal cascade is triggered by an all-out sprint (Law #5)?

A fight-or-flight surge of stress and anabolic hormones that stimulate muscle growth and fat-burning adaptations.

Explain dim-light melatonin onset (DLMO).

The evening rise in melatonin that signals readiness for sleep soon after darkness.

Name two proven benefits of unstructured play (Law #7).

Enhanced creativity and improved stress management.

Why is natural sunlight the preferred vitamin D source (Law #8)?

Sun-derived vitamin D is produced in larger quantities and stored longer than dietary or supplemental forms.

Describe one strategy to 'Avoid Stupid Mistakes' (Law #9).

Practice mindfulness—slow down, avoid distractions like texting while driving, and focus on one task at a time.

What is the evolutionary rationale behind Law #10 “Use Your Brain”?

Ancestral life demanded constant problem-solving; mental stimulation today nurtures cognitive health and well-being.

What is a single-nucleotide polymorphism (SNP)?

A minor change in a single DNA base pair that may create genetic diversity without necessarily affecting function.

How did agriculture negatively impact human health according to Jared Diamond?

It fostered crowding, disease spread, and dietary decline, earning the label 'worst mistake in human history.'

What is the Hayflick limit?

The maximum number of times a cell can divide before programmed death (apoptosis).

Why are telomeres used as biomarkers of aging?

They shorten with each cell division and are further eroded by oxidative stress, inflammation, and glycation.

What modal age of death is observed in modern hunter-gatherer groups like the Hadza?

Approximately 72 years.

True or False: Lighter skin pigmentation evolved gradually because early northerners got less sun.

False – it arose from random mutations that were favored by natural selection for better vitamin D synthesis.

Name three lifestyle practices that accelerate aging by shortening telomeres.

High-sugar diet, chronic stress/lack of sleep, and excessive sitting.

How can an 80-year-old still improve muscle and immune function?

By adopting brief, intense strength and sprint workouts aligned with primal principles.

What coaching message counters the excuse 'my family can’t build muscle'?

Gene expression is malleable; proper diet, movement, and recovery can override genetic predispositions.

Why is 'move frequently' emphasized over long, hard workouts?

Regular low-level movement matches our ancestral pattern and supports metabolic health without chronic stress.

How quickly can four of the five metabolic-syndrome markers improve after adopting a primal lifestyle?

Often within as little as 21 days.

What is 'genetic drift'?

Random changes in gene frequency (e.g., SNPs) in a large population, independent of selection pressure.

Explain why modern longevity statistics can be misleading when compared to primal times.

High infant mortality and acute hazards skewed average lifespan, yet adults who survived youth often lived long, healthy lives.

Which four body-weight Primal Essential Movements cover all major muscle groups?

Push-ups, pull-ups, squats, and planks.

Give one example of a modern practice that disrupts circadian rhythm and gene expression.

Using smartphones or bright screens late at night, suppressing melatonin release.

What dietary imbalance of fatty acids promotes systemic inflammation?

Excess omega-6 fatty acids relative to insufficient omega-3.

According to Tufts and Harvard research, what cardiovascular danger do industrial trans fats pose?

They cause endothelial dysfunction, raise systemic inflammation, and are linked to tens of thousands of heart-disease deaths annually.

Why should coaches encourage play and intuition in workouts for Type A clients?

To prevent chronic stress, enhance enjoyment, and support sustainable, health-promoting gene expression.