Did you know that sleep deprivation profoundly affects your genes, and your gene expression? Let me explain how a recent study was conducted amongst a group of healthy doctors, and they noticed that in those doctors who worked the night shift – so their sleep pattern was very disrupted and they were frequently having to flip their circadian rhythm on its head and stay awake in the night and perform critical jobs and critical functions, and then try and sleep in the day. What they found about these doctors who are working the night shift, is that they have more DNA breaks, so there were more breaks in their DNA and a lower DNA repair for gene expressions – which means their DNA ability to repair genes was diminished.

This is very significant because we know that will lead to increased risk of neurodegenerative disease, of cancer, of cardiovascular disease – and all of that is impacted by sleep. The doctors who weren’t doing the night shift didn’t have the DNA breaks, so it really highlights to us the importance of sleep.

Most of us need (and that is 99.9999999% of us) sleep between seven and eight hours a night. If you can create a sleep window of eight to nine hours, all the better because then you’ll be absolutely ensuring that you’re getting those seven to eight hours. It’s a myth that some people can thrive on six hours of sleep or less a night, for example. There are a tiny proportion of us, who coming back to genes, have that genetic variation, but it is tiny. It’s highly unlikely that it is you, or a person you know, or that hard-hitting politician who thinks they can thrive on very little sleep.

The key message is, if you’re thinking about health, and you’re thinking about disease mitigation, and disease risk reduction, prioritise your sleep. That is the most important thing you can do.

If you’d like to find out more about DNA, genes and sleep, check out our podcast with Dr. Kenneth Pelletier on the Remove the Guesswork Show

You can listen to the full podcast episode’s here:

We Are Not the Puppets of Our DNA with Dr. Kenneth Pelletier – Part 1
We Are Not the Puppets of Our DNA with Dr. Kenneth Pelletier – Part 2

What’s your Health IQ?

If you’re reading this, you might be in reasonably senior position, running your own business or have a busy life running the home and juggling other responsibilities. Either way, you’re busy!

The convergent pressures of work and family life have probably meant that the time you did have to spend on health and fitness has disappeared. Why not talk to us and see how we can help.

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Leanne Spencer is an entrepreneur, coach, TEDx Speaker, author of Remove the Guesswork, and founder of Bodyshot Performance Limited. Bodyshot is a health and fitness consultancy that helps busy professionals get more energy by removing the guesswork around their health, fitness and nutrition. Visit www.bodyshotperformance.com or email [email protected] to register your interest in our services and connect with us on FacebookInstagram, Twitter and LinkedIn.


  • Leanne is an award-winning entrepreneur and the founder of Bodyshot Performance Limited. She delivered a TEDx talk on 'Why fitness is more important than weight', is the author of bestselling books 'Remove the Guesswork' and 'Rise and Shine', and hosts a podcast called ’Remove the Guesswork‘. Leanne is the founder of Bodyshot Performance, an award-winning health and wellbeing company. Bodyshot Performance work with businesses of up to 500 people who want to create a culture of energy, vitality and performance through the business and position wellbeing as a competitive advantage. Bodyshot intersect the latest science and technology to provide unique solutions to the challenge of wellbeing in the workplace that have a direct impact on the bottom line. Our clients have won awards for wellbeing and recognise it directly improves employee engagement and retention and attracts talent into the business.  We also work with chronically stressed or burned out professionals to get you back in control of your health and able to do the things you want to do in life. My expertise is around health, fitness and wellbeing, specifically focusing on sleep, mental health, energy, body composition, digestion and fitness. I host a popular podcast on iTunes called ’Remove the Guesswork ‘, and in November 2016 I delivered a TEDx talk on 'Why fitness is more important than weight'. I’m the author of the bestselling books 'Remove the Guesswork' and 'Rise and Shine' and I regularly speak to corporates on health and wellbeing. My personal values are to live truthfully, considerately and to "suck all the marrow out of life" as Thoreau said. I support the charity Diversity Role Models which works to combat homophobic, biphobic and transphobic bullying. I recently completed the world’s toughest ski race to raise £10,125 for Alzheimer's Research as my father-in-law was profoundly ill with Alzheimers, and I am on a constant mission to find ways to live in a way that is sustainable and environmentally friendly. I love sport, fitness, reading, gardening, business, podcasting, and being with my cat and our scampish little rescue dog, Kami from Romania.