F-Bomb Longevity Made Easy

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EATING 30 different fruits and vegetables a week, taking an early night and having a cold shower could be the key to living longer, preventing illness and losing weight. The Mayo Clinic states: “Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnoea and some types of cancer. Jones, who began her career as a sports and exercise physiologist and psychologist working with Olympic squads, and later studied applied neuroscience at King’s College London, has been researching optimum wellness for 30 years. The trouble is, she says, we’re mostly doing the wrong things at the moment: prioritising physical fitness over wellness at a cellular level. What’s now considered vital for longevity is controlling inflammation in your cells. “Biological ageing is an inflammation- related process, and continuous low-grade inflammation is now known to be at the core of pretty much all our health problems. It happens over decades and is completely invisible until it erupts in physical symptoms that then result in a diagnosis, such as cardio-metabolic conditions, neurodegenerative diseases or cancer.” BEING exposed to very hot or very cold conditions is potentially life-threatening for the human body. That’s a pretty incredible result achieved by just making small changes to my daily habits. I detailed this approach in my Neuron book. We’ve been doing the wrong thing for too long.

Kombucha is an example of a healthy bacteria, also found in yoghurts, sauerkraut and kefir Credit: GettyWith this, I was awake at 5am after just under seven hours, and there wasn’t a chance I was nodding off again.

It is so dinky I have taken it, with a bottle of ­lavender essential oils, when I have stayed away from home to help me nod off. and operating well. If you’re eating dinner at 8pm and getting up at 6am or 7am to eat breakfast, you’re never in the fasted state that allows that process to happen. Humans never used to eat this often — our ancestors weren’t munching all day long.” Jones eats within an eight-hour window Monday to Friday and relaxes it at the weekends. Having your window from 7/8am to 3/4pm also works but is harder to achieve. Don’t drink alcohol less than three hours before sleep If you can make tiny tweaks to your habits, they’ll become your forever normal. You don’t have to think about it.” A lot of research is now showing that we’re just eating too often, and we’re eating the wrong things obviously, but we’re eating too often. Embedding the smart wellness plan in my own daily routine had extended my healthy life expectancy by 23 years in just 23 months. I knew these smart wellness habits worked, not just for me, but also for other clients who successfully embraced them.Marc writes (main picture): I specifically focused on the South Africa captain Siya Kolisi, far left, as he sung the national anthem, Nkosi Sikelel’ iAfrika, as he sings with so much passion and emotion. Furthermore, this dietary approach seems to be more beneficial than other diets for reducing inflammation. LISTS help to declutter our minds and reduce stress. Just writing one produces changes in the brain, reducing levels of the stress hormone cortisol.

The expert shared that eating 30 plants weekly can also help boost your gut health, which is a “core pillar”. As I mentioned earlier, my adoption of the simple, smart wellness habits in January 2020 extended my healthy life expectancy by 23 years in just 23 months.UK: Rishi Sunak hosts talks with Kamala Harris, vice-president of the US, at No 10, followed by a private dinner; Harris also delivers a policy speech on the future of AI at the US embassy in London; Chris Whitty, the chief medical officer for England, speaks at the annual conference of the King’s Fund, a health think tank; start of Movember, the moustache-growing charity event held during November each year to raise funds and awareness for men’s health. Researchers have found that these pathways are activated when our body faces certain adverse circumstances, which is why you’ll find longevity scientists getting enthusiastic about intermittent fasting, taking cold showers and doing very short bursts of intense exercise. As a result, inflammation in cells is reduced and biological age is lowered. The Rove Aroma Atomiser is a brilliant way to fill your bedroom with aromatherapy essential oils to help you nod off Credit: Madebyzen.com My aim was to discover the truth about staying well, and identify the easiest, most effective route, to the holy grail we’re all seeking – i.e. a healthier, happier, longer life without the slog. No diets or fitness subscriptions required. Here's the latest update on my personal wellness experiment: You simply push an essential oil bottle into the base, switch it to the intensity and run-time you want, for up to 90 minutes.

LOSS of muscle tissue leads to frailty and increased risk of falls and fractures. It also lowers the effectiveness of your immune system. Dr Jones said: “It does sound huge but if you think about mixing things, you can mix nuts on kefir - that is fermented, it’s got bacteria in it. OUR gut is home to lots of microbe bacteria and when they are not in balance, our health may hit trouble.Gratitude is an easy way to boost positive brain chemicals and produce a calming effect, activating the parasympathetic nervous system — the rest and repair branch of our autonomic nervous system that stems the release of stress chemicals,” Jones says. “I sit with my dog Charlie for my first coffee of the day and list the good things in my life. Some people worry they have to come up with a different list every day but it doesn’t really matter what you’re being grateful for. As long as you’re doing it intentionally and not running through in your head all the things you need to do when you get to the office, it still has that benefit.” B-Sync On s the first and only supplement designed by sleep science and pharmacological experts to ­support and improve your wake-up process Credit: B SYNC As an academic her PhD, MSc, MBA, PG Cert and BA (Hons) studies and research all examined various aspects of neuroscience and psychology. She began her professional career as a Sport & Exercise Psychologist and Physiologist in the early 1990s, working with Olympic squads. The smart wellness programme in my Neuron book was turned into a virtual, on-demand programme being offered to workforces by leading corporate employers. Oxytocin is now thought to be one of the most powerful longevity chemicals and you get that from being among friends, being in a loving relationship and spending time with your pets,” she says. “When dogs and their humans gaze into each other’s eyes the oxytocin levels in both parties can rise significantly. Oxytocin has a calming effect and can reduce feelings of fear, loneliness and anxiety and the underlying chronic release of harmful stress chemicals.”