F-Bomb Longevity Made Easy

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If you can make tiny tweaks to your habits, they’ll become your forever normal. You don’t have to think about it.” 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. Frozen fruits and veg work as well as fresh, so buy different frozen products in bulk to keep costs down. 3. GET OUT OF BREATH

YOU don’t need a full gym workout but get out of breath a few times a week. Stop using the lift and take the stairs. 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: Then an unexpected snafu blew up in my personal life. It had a significant negative impact on my mental and physical health. However, these things happen. The research for this book was well underway when all that emotional and financial drama erupted. I decided to immerse myself even deeper in it. Partly to simply help distract me from all the stress that I was dealing with. What I discovered was a tonne of incredible research that I hadn’t properly dug into before. This longevity field is moving so fast. Incidentally, pets are very good for the gut microbiome too, because you’re exposed to extra bacteria.”LOSS of muscle tissue leads to frailty and increased risk of falls and fractures. It also lowers the effectiveness of your immune system.

Note also that if a fermented food is not kept in a store’s refrigerated section, the ­product will not contain live bacteria. 6. MAKE A LIST 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.” It helps to regulate blood pressure, supports the immune system and could reduce a person’s risk of heart disease and cancer and boost overall health. 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 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.”

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At her centre in Folkestone she uses an AI bike that will produce this effect in two 20-second bursts of cycling. “If you’re plodding away on a gym treadmill for 30 to 40 minutes, you’re not producing this effect. If you enjoy it, that’s great, but know that it’s not necessarily going to have any impact on when you’re going to be diagnosed with your first chronic disease.” Do the daily gratitude thing — but don’t stress 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. Why would someone who’s physically fit come out with such poor readings? “We’ve put so much emphasis on cardiovascular fitness in the past few decades,” Jones says. She was a sports and exercise scientist in the Nineties and helped to launch a chain of gyms, so advocated exactly that. “But fitness and wellness are not the same thing. You can be fit but not well, as measured by what state your cells are in.” 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.

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.The expert shared that eating 30 plants weekly can also help boost your gut health, which is a “core pillar”. Julia has been studying the effects of music and sound on behaviour and wellness for 30 years. The first book helped in boosting a surge of interest in this area and became a unique music-based wellness programme run at offices of some of the largest companies in the world. 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. Kombucha is an example of a healthy bacteria, also found in yoghurts, sauerkraut and kefir Credit: Getty 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.

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. Julia has been studying the effects of music and sound on behaviour and wellness for 30 years. The first book helped in boosting a surge of interest in this area and became a unique music-based wellness programme run at offices of some of the largest companies in the world. 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. There is no reason why most humans can’t live to 100, says Dr Julia Jones, bluntly. The neuroscientist and author is annoyed that on a recent longevity predictor test, her healthy life expectancy came out at “only” 97. It doesn’t have to be the stairs; the idea is to exercise to the point where you can’t carry on a second longer. These really short bursts of intensive activity can activate the anti-inflammatory pathways that are the key to longevity. For some people that might be 20 seconds, for others longer. “It doesn’t really matter as long as you get to fatigue,” Jones says. The smart wellness programme in my Neuron book was turned into a virtual, on-demand programme being offered to workforces by leading corporate employers.

Jones is an exceptionally good advert for everything she preaches. She weighs the same as she did in her twenties, having dropped a stone as a by-product of changing her habits, and hopes that next time she tries the longevity calculator (at apps.bluezones.com) she’ll get to 100. Dr Jones said: “Just to give our system a rest, so try and leave 16 hours overnight, fasting, and then eat within an eight-hour period.