How much of your health is shaped by your genes — and how much by everything around you?In this powerful and eye-opening conversation, Dr. Federica Amati, nutrition scientist, public health researcher, and author of The Exposome Effect, sits down with Alex Ikonn to reveal how everything we touch, see, breathe, and eat impacts our wellbeing. From light exposure and circadian rhythm to air quality, skincare, and taste, Federica breaks down the science behind longevity and shows how to make practical lifestyle changes that genuinely extend your healthspan.We explore• What the exposome really is — and why it’s as important as your genes• How daylight, temperature, and air quality influence metabolism and mood• The truth about blue light, sleep, and why morning sun matters more• How the air in your home can affect your immune system• Why you should “change the air” and fill your home with plants• The surprising power of sound, touch, and nature on mental health• Why soil microbes and gardening improve immunity• The hidden chemicals in skincare, perfume, and makeup• The taste revolution: how flavour reveals nutrient density• Simple daily habits to live longer and healthierThis episode bridges cutting-edge science with practical wisdom — empowering you to take control of your environment, your habits, and ultimately your health.⏱️ CHAPTERS00:00 🎙️ Welcome and introduction to Dr. Federica Amati01:05 🌿 The Exposome Effect — how everything shapes our health04:45 ☀️ Why daylight, air, and water matter as much as food06:15 🧠 Breaking down the science through the five senses07:15 🚫 Fear vs empowerment — what really impacts health most09:07 💨 The air we breathe and why ventilation matters12:00 👁️ The power of light on metabolism and circadian rhythm14:46 🌅 Practical morning habits to reset your body clock17:16 📱 Blue light myths and what actually affects sleep18:50 🌳 The “air biome” and why city air changes your microbiome21:39 👶 Raising children near nature vs inner-city homes23:35 🏡 The home biome — how your family creates its own ecosystem25:10 🧴 Cleaning products, chemicals, and what to avoid27:16 🌬️ How to ventilate your home for better health29:12 🌿 Plants and HEPA filters for cleaner air31:00 🎧 The science of sound and its link to memory and stress34:15 🎵 Music, brain health, and why hearing protects longevity37:20 🏠 Noise pollution and how to choose your home wisely38:21 ✋ Touch and the power of soil microbes on immunity41:03 🪴 Why gardening is the ultimate biohack42:57 💧 Skincare, perfumes, and endocrine-disrupting chemicals45:10 💄 Makeup, teens, and daily exposure risks47:49 🥦 Taste, food additives, and xenobiotics50:00 🧃 The cocktail effect of chemicals in our food52:09 🍓 Flavour as nature’s guide to nutrient density55:35 🧠 How taste reconnects us to nature and seasonality58:26 💬 Closing reflections — awareness, environment, and health👉 Subscribe: https://www.youtube.com/@AlexIkonnPodcast👉 Follow Alex: https://www.instagram.com/alexikonn/👉 Follow Dr. Federica: https://www.instagram.com/federicaamati/👉 Learn more: https://link.intelligentchange.com/w54