My personal checklist for total health: 1. Sleep (7-8 hours) 2. Natural light 3. Regular training 4. Managing stress 5. Strong relationships 6. Real food, eaten at the right time 7. Oral + gut microbiome care 8. Faith + purpose practices 9. Toxin avoidance Would you add or change anything?

Male fertility is plummeting rapidly. A 50% decrease over the last 50 years. Dropping year by year - at an accelerated rate since the start of the new millennium…. What’s to blame? New research has confirmed the link with an everyday pesticide.

Research has found microplastics in over 80% of blood clots from heart attacks, strokes, and DVT. The main culprit? Polyethylene — the same stuff found in plastic bags and bottles. More microplastics = greater clot risk. Toxins are getting under our skin — and into our arteries... Avoid plastics

Want to reduce your risk of type 2 diabetes? Know this about cooking potatoes. Baked, boiled or mashed does not appear to increase risk. But… Frying them does. Every three additional servings of French fries weekly is linked with a 20% higher incidence of T2DM.

A 10% gain in muscle mass led to: – 11% less insulin resistance – 12% lower chance of prediabetes Muscle isn’t just about looking good. It's one of the best ways to improve your metabolic health.

Don’t make this common Vitamin D mistake. Recent research has showed that many people may be making this mistake, and if this is you, it could actually be lowering your levels of vitamin D

Two Gala apples a day — about 200g — reduced inflammation markers after 6 weeks in a clinical trial. The reason? Polyphenols. Nature’s inflammation fighters. Simple whole foods still beat most pills.

Too much fructose is bad for you. Nothing new there. But, what if there was a way to train your gut microbiome to digest it for you? Stopping your liver from turning it into fat.

I was at the airport last weekend. I always get surprised by the amount of people taking the travelator rather than walking. It’s not even much faster… If that’s you - try and make the mental shift towards ‘I get to…’

It could be shrinking your brain. Your hippocampus in particular – the memory centre. Maybe this is why you’re having problems remembering things now. Don’t dismiss that ‘brain fog’.

Walk for 2 minutes every half hour. Blood sugar improves by 17%. Insulin sensitivity increases. Post-meal spikes are flattened. Even standing up periodically lowers insulin resistance by 13%. Small movements, big metabolic wins.

Nanoplastics have been silently infiltrating our bodies. Like a virus penetrating deep within our tissues. They’ve been detected in semen. And ovaries. Nothing new there. But now we’ve learned about their effects on sperm. The question?

The real benefit of intermittent fasting? It trains your body to rely on fat stores for fuel. This shift improves metabolic flexibility, fat burning, and energy efficiency. It’s less about skipping meals — more about improving how your body functions.

If you know someone who gets stressed easily, tell them to pick up a book There is a simple trick in this that we all used to know that can reduce stress by 68%. But over the last 20 years more and more people have been forgetting about it.

Most doctors treat inflammation like a symptom. But chronic inflammation is the soil in which disease grows — cancer, diabetes, autoimmune disorders. Treat the fire, not just the smoke.

Chances are you know someone with Alzheimer’s? It’s a devastating disease. Ravaging the identity of the person suffering with it. And creating a huge burden on their family. But, new research has outlined how a few powerful, natural compounds can protect you.

Stop microwaving plastic. Stop pouring boiling water into plastic bottles. Stop heating food in plastic containers. You’re accelerating microplastic leaching straight into your bloodstream. Heat + plastic = toxic load.

I’ll have a fish and chips, With a side order of polystyrene microplastics please.... You might not think about it, but that’s what’s happening when you’re eating out of these kind of boxes. But you can shield yourself, let me explain how.

10 bodyweight squats every hour during a full day of sitting improves blood sugar more than one 30-minute walk. Regular ‘exercise snacks’ are a powerful strategy against the effects of sedentary living. Movement doesn’t have to be complicated — just frequent.

If you’re thinking about getting a tattoo – or know someone who is: Research has shown that it increases your risk of the big C. Both skin and lymphomas. And it's 3 x bigger risk for lymphomas...

Studies show that one meaningful conversation a day: – Increases happiness – Lowers stress levels – Reduces feelings of isolation You don’t need more superficial engagement. You need more real connection.

If you've got diabetes, or are worried about developing it - you need to know this. Consuming 10-20g of olive oil every day could decrease your risk by a massive 22%.

I know people in great shape who just: – Stay hydrated – Walk daily – Train 3x a week – Eat whole, home-cooked food – Sleep 8 hours most nights They’re not chasing hacks. Just showing up, consistently.

Are you a ‘potato-spiker’? Or a ‘grape-spiker’? The difference could be leading you down the path to type-2 diabetes and metabolic syndrome. So what does it mean?

Top 3 exercises to slow ageing: 1. Weight training — preserve muscle, insulin sensitivity 2. Walking — daily movement, lowers stress 3. Sprinting — power, metabolic health Do weights 2–3x/week, walk daily, sprint once a week. Longevity isn’t about doing more — it’s about doing what matters.

Every time you drop one of these into boiling water it is silently destroying your health. When it touches that boiling water, it explodes - releasing up to 150 billion nanoplastic particles into your tea. Nano sized - meaning they are so small they get absolutely everywhere...

I was diagnosed with short sightedness when I was 8. Wearing glasses did make things a bit more awkward. Particularly with sports. I wish we’d known that omega-3 might be protective. Like this 2025 research paper found.

Try this for the next 4 months: – Train 4x weekly – Walk 10–15k steps/day (after you eat) – Eat 90% nutrient-dense, unprocessed meals – Hit your protein target (1.4-2g/kg bodyweight) – Sleep 7–8 hours - 5 mins/day gratitude practise By the end of 2025, you’ll feel and look like a new person.

A tangled mess of proteins. Sticky clumps of gum-like plaques clogging everything up. This is what Alzheimer’s looks like at the cellular level. Tau protein tangles and amyloid beta plaques. But you can stop this.

There is one nut that can protect you from oxidative stress and prevent your DNA from being damaged. A recent study found that eating 60g a day shielded the body from the damage caused by free radicals.

Eating more eggs may cut Alzheimer’s risk by nearly 50%. Recent studies show eggs support brain health, especially in women, reducing cognitive decline as they age. They’re rich in choline, lutein, and healthy fats — all essential for memory and mood regulation. Simple but powerful.

France banned Wi-Fi in nurseries in 2015. Did they know something we didn’t? No - they were just being smart with their children’s health. More than 10 years ago, the WHO concluded there was limited evidence that RF-EMFs (the same produced by your phone) causes cancer in animals.

Consuming just one portion of canned soup per day for five days caused a 1000% rise in urinary BPA levels — from 1.1 µg/L to 20.8 µg/L. That's a level rarely seen outside industrial environments.

Aluminium is the third most common element in the Earth’s crust. Unfortunately, its pretty toxic for us. Alzheimer’s + Parkinson’s disease, breast cancer – just some of the diseases it’s linked with. But, there are ways to protect yourself.

You could be eating all the right foods… And still gaining fat — just because of when you eat. Let me explain.

Can’t afford to always buy ‘organic’? Another way you can minimise your exposure to pesticides is by being selective about what you buy. There are some fruits and veg that are very heavily sprayed, known as the ‘Dirty Dozen’. You want to avoid buying these unless they are organic:

Something is always better than nothing. Nothing truer when it comes to movement. For example - just 15 mins/day is linked with a 3-year longer life. That’s the findings of a recent paper that investigate the activity levels of nearly half a million people over 8-years.

Feeling run down? Here’s your natural recovery protocol: – 20 mins of direct morning sunlight – 1 litre of water with sea salt or electrolytes – 10 mins of slow, diaphragmatic breathing – 30g+ protein within the first hour of waking Hydration, light, movement, protein. Back to basics.

One breathwork cycle can calm your entire nervous system: 4 seconds inhale 4 seconds hold 4 seconds exhale 4 seconds hold Repeat x 5 Use it anytime. Reset in under 2 minutes.

You’ve probably heard that flaxseeds and chia seeds are great sources of omega-3s. But here’s what most people don’t realise… They don’t actually give you the omega-3s your body really needs. Flax and chia are high in ALA — a plant-based form of omega-3.

You’ve cut sugar. You’re eating protein. Still feel inflamed? Check your oils. Seed oils like rapeseed, soy, and sunflower are unstable and oxidise easily when heated.

Struggling to hit 10k steps? Don’t worry. It was just a marketing scheme from Japan in the 60’s. To coincide with the hype around the Olympics, a company introduced a pedometer called the Manpo-kei, which literally means "10,000 steps meter".

Want to stay burn effortlessly? Stop eating 3–4 hours before bed. This alone can: • Increase fat burning during sleep • Improve sleep quality • Reduce midnight blood sugar swings • Lower night-time inflammation Simple habit. Big difference.

What’s the link between a mackerel and childhood asthma? It might seem like an odd question, but it’s related to a potentially massive reduction in asthma symptoms. Specifically a 50% reduction in cases of severe/moderate asthma. Within just 6 months. The link?

The ultimate healthy home office setup: • Air purifier • Snake plant or peace lily • Laptop stand for posture • Standing desk or adjustable station • Pull-up bar in the doorway • Under-desk treadmill or cycle pedal • 10,000 lux daylight lamp in winter • Noise-free environment for focus

If you’re serious about training, I’m sure you’d want to know about the latest supplement promising: • More reps • Less DOMS • Increased power • Better recovery

Unpopular but accurate: • Fasting doesn’t guarantee fat loss • Fat isn’t the enemy • Carbs aren’t either • Sugar isn’t the only culprit • A chronic energy imbalance is the real issue Fat gain is about total energy surplus over time — not single foods.

Let’s clear up some big myths about type 2 diabetes Myth: T2DM is a chronic, progressive disease Truth: It can be reversed with the right lifestyle changes Myth: The main goal is to lower blood sugar Truth: The real issue is insulin resistance. That’s what needs to be fixed

Can intermittent fasting protect against Alzheimer’s? The evidence looks like it’s beneficial. Here’s just 3 reasons why: Intermittent fasting increases short chain fatty acid producing bacteria.

Morning habits that optimise my day: 1. Structured water on waking 2. Sleeping grounded 3. Write 3 things I’m grateful for 4. 10 minutes outdoor sunlight 5. 5 minutes of stretching 6. No screen time in first hour 7. Identify the highest priority goal 8. 10 minutes meditation