Stay Healthy Live Longer - Age Slowly, Keep Active & Feel Great!

How to detox your body is a question that often leads to juice cleanses and quick fixes. But what if you're eating healthy food, exercising and sleeping enough, yet still struggling with low energy, fatigue, brain fog or a general feeling that you're not well?

I'm joined by registered dietitian Angela Jenkins to explore a root cause healthcare approach: looking more closely at what might be contributing to how you feel. Angela shares how she investigated her own low energy and a feeling of being unwell and discovered cadmium exposure, an experience that changed the way she works with clients.

We talk about the body's natural detoxification processes, how to detox the right way and when professional guidance is important. We also discuss possible environmental exposures, including mould in the home, heavy metals, plastics and everyday household products.

Finally, Angela explains why real food, eating local produce and regenerative agriculture play a such a key part of of lasting health and wellness.

If you've been feeling unwell without a clear explanation, this conversation offers hope and practical steps you can take to regain your health and vitality.

Episode Timestamps

00:00 Do You suffer from Low Energy, Brain Fog & Feel Unwell? 01:38 Angela's Detox Journey 06:15 The Transition To Root Cause Healthcare 11:01 Why It's Important To Detox 20:57 Cellular Detoxification Pathways 25:51 Environmental Toxins and Their Impact On Our Health 30:28 Types of Environmental Toxins 38:10 Health Benefits of Local and Regenerative Food Systems 52:21 Transform Your Health Through Small Changes 56:56 Legal Disclaimer

Learn more about Angela and her approach

Detoxed Life Membership https://www.healthislocal.com/products/254363

Her book, Destination Real Food https://www.healthislocal.com/books

Book A Complimentary Discovery Call For anyone who may be interested in working with Angela directly: https://www.healthislocal.com/cellular-detox-discovery-call

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Digital eye strain—also known as computer vision syndrome—can leave your eyes feeling dry, gritty and tired after hours spent looking at a computer, phone or tablet. You may also experience blurred vision, headaches, difficulty refocusing and even neck or shoulder pain.

In this episode, we explore what causes digital eye strain and why prolonged screen time can change the way you focus and blink. You'll learn how to reduce eye strain from screens by adjusting your monitor position, increasing the text size, improving your lighting and dealing with screen glare.

We also examine the 20-20-20 rule, the importance of taking regular screen breaks and why making a few slow, complete blinks may help with dry eyes. You'll discover whether blue-light-blocking glasses really work, how air conditioning and contact lenses can contribute to eye discomfort, and when persistent symptoms should be checked by an optometrist.

If you spend much of your working day in front of a screen, these simple changes could make your eyes feel considerably better.

Research Sources

Blink patterns: reading from a computer screen versus hard copy - PubMed

Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults - PubMed

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How do you recover after a tough work day when you can't stop thinking about work?

In this episode, we explore practical ways to manage work stress, mentally switch off and prevent a stressful day at work from taking over your evening. You'll learn how to distinguish useful reflection from unhelpful rumination, create a clear boundary between work and home, and use a simple end-of-day routine to park unfinished tasks until tomorrow.

We also look at psychological detachment from work, transition rituals for remote workers, gentle exercise, slow breathing and activities that help your mind and body move out of work mode. Whether you're struggling with workplace stress, working from home or simply finding it difficult to unwind after work, these realistic strategies can help you relax, protect your work-life balance and feel more like yourself again.

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Sources & Further Reading

1. Work-related stress — NHS Every Mind MattersAccessible guidance on recognising work-related stress, setting boundaries, calming yourself and seeking workplace support. (www.nhs.uk)

2. Stress: symptoms, self-help and when to seek support — NHSCovers the physical, emotional and behavioural effects of stress, along with routes to professional help. (www.nhs.uk)

3. Advances in Recovery Research: What Have We Learned?Sonnentag and colleagues' overview of how activities such as exercise and experiences such as psychological detachment relate to recovery and wellbeing. (pubmed.ncbi.nlm.nih.gov)

4. A Meta-Analysis on the Antecedents and Outcomes of Detachment From WorkExamines the factors that make it easier or harder to disengage from work and the relationship between detachment and employee wellbeing. (pubmed.ncbi.nlm.nih.gov)

5. Interventions for Improving Psychological Detachment From WorkA meta-analysis assessing whether deliberate interventions can help people mentally disengage during non-working time. (pubmed.ncbi.nlm.nih.gov)

6. Facilitating Detachment From WorkA systematic review of 159 studies exploring the personal, occupational and environmental factors that influence detachment. (pubmed.ncbi.nlm.nih.gov)

7. The Recovery Experience QuestionnaireThe research behind four widely discussed aspects of recovery: psychological detachment, relaxation, mastery and control. (pubmed.ncbi.nlm.nih.gov)

8. Unfinished Tasks Foster Rumination and Impair SleepingResearch examining how time pressure and unfinished work can encourage repetitive thinking and interfere with sleep. (pubmed.ncbi.nlm.nih.gov)

9. Zeigarnik's Sleepless Nights: How Unfinished Tasks Affect SleepA longitudinal study investigating unfinished work, rumination and impaired weekend sleep. (pubmed.ncbi.nlm.nih.gov)

10. Work-Related Smartphone Use, Psychological Detachment and ExhaustionA diary study examining how using a smartphone for work during personal time relates to switching off and daily exhaustion. (pubmed.ncbi.nlm.nih.gov)

11. Brief Structured Breathing Practices Enhance Mood and Reduce Physiological ArousalA randomised controlled study comparing several five-minute breathing practices with mindfulness meditation. (pubmed.ncbi.nlm.nih.gov)

12. The Effect of Alcohol on Subsequent Sleep in Healthy AdultsA systematic review and meta-analysis examining alcohol's effects on sleep onset, REM sleep and sleep architecture. (pubmed.ncbi.nlm.nih.gov)

Most of us know that sitting all day isn't ideal and you may have heard people talking about movement breaks. But how often should you get up from your desk—and can a two-minute walk really make a difference?

In this episode, I explore the benefits of movement breaks at work and how breaking up prolonged sitting may support blood sugar control, circulation, energy, concentration and workplace wellbeing. You'll discover what counts as a movement break, how long one should last and practical ways desk workers can move more during the workday without disrupting productivity.

We examine some of the health risks of sitting all day and consider whether regular movement breaks can ease back and neck stiffness. You'll also hear simple strategies including short walking breaks, office movement exercises, taking the stairs, walking during phone calls and using a walking pad when working from home.

Can exercise compensate for a sedentary working day? And should you take a movement break every hour?

If you have a desk job and regularly realise you haven't moved for hours, this episode offers a realistic way to reduce sitting time at work.

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Further Reading & Sources

1. UK Chief Medical Officers' Physical Activity Guidelines — official UK guidance, updated in 2026. (GOV.UK)

2. The Acute Effects of Interrupting Prolonged Sitting With Standing and Light-Intensity Walking — Buffey et al., 2022; systematic review and meta-analysis. (PubMed)

3. Effects of Interrupting Prolonged Sitting With Physical Activity Breaks on Blood Glucose, Insulin and Triacylglycerol — Loh et al., 2020; systematic review and meta-analysis. (PubMed)

4. Breaking Prolonged Sitting Reduces Postprandial Glycaemia in Healthy, Normal-Weight Adults — Peddie et al., 2013; randomised crossover trial. (PubMed)

5. Breaking Up Prolonged Sitting With Light-Intensity Walking Improves Postprandial Glycaemia — Bailey and Locke, 2015; randomised crossover trial. (pubmed.ncbi.nlm.nih.gov)

6. Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses — Dunstan et al., 2012; randomised crossover trial.

7. The Acute Effects of Breaking Up Seated Office Work With Standing or Light-Intensity Walking — Brocklebank et al., 2017; workplace-based randomised crossover trial.

8. Acute Effects of Breaking Up Prolonged Sitting on Fatigue and Cognition — Wennberg et al., 2016; pilot study. (PubMed)

9. The Short-Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work — Baker et al., 2018. (pubmed.ncbi.nlm.nih.gov)

10. Acute Effect of Breaking Up Prolonged Sitting on Cognition — Chueh et al., 2022; systematic review. (PubMed)

11. "Give Me a Break!": The Effectiveness of Micro-Breaks for Wellbeing and Performance — Albulescu et al., 2022; systematic review and meta-analysis. (pmc.ncbi.nlm.nih.gov)

12. Work-Break Schedules for Preventing Musculoskeletal Symptoms and Disorders in Healthy Workers — Luger et al., 2019; Cochrane systematic review. (PubMed)

Folic acid and vitamin B12 supplements. Should you be taking them — especially once you hit your 40s, 50s and beyond? In this episode we break down what folic acid and vitamin B12 actually do for your body, and whether supplementing them is something worth considering as you reach middle age.

We start with the basics: what is folic acid, how folate vs folic acid actually differ (and whether folate is the same as folic acid), and why vitamin B12 does its own separate, vital job protecting your nervous system. You'll learn which folic acid foods and vitamin B12 foods to prioritise — from leafy greens, beans and citrus to meat, fish, eggs and dairy — and why B12 is one vitamin plant-based eaters need to pay close attention to.

From there we get into why these two vitamins matter so much: the well-established folic acid benefits around pregnancy, the fatigue and anaemia linked to folic acid deficiency, and the vitamin B12 deficiency symptoms — numbness and tingling, balance issues, memory problems — that can build slowly over years before you notice them.

Most importantly, we tackle the real question: should you actually supplement? We cover the folic acid side effects and risks of taking it when you don't need it (including how it can dangerously mask a serious B12 deficiency), why vitamin B12 absorption naturally declines with age, and the specific groups — vegans and vegetarians, adults over 50, and people on metformin or acid-reducing PPIs like omeprazole — for whom supplementing genuinely makes sense.

In this episode:

• What is folic acid, and what does folic acid do for your body?

• Folate vs folic acid — is folate the same as folic acid?

• What does vitamin B12 do, and what is vitamin B12 good for?

• Folic acid for pregnancy: why the evidence here is strong

• The folic acid deficiency and vitamin B12 deficiency symptoms to watch for

• Who should take a folic acid or vitamin B12 supplement — and who probably shouldn't

Before you spend money on supplements you may not need, this episode will help you work out where you actually stand — and why a simple blood test might be the smartest first step.

Research Sources

Folic Acid Supplementation to Prevent Neural Tube Defects — JAMA (2023 Systematic Review)

Periconceptional Folic Acid Supplementation to Prevent Neural Tube Defects — WHO

Excess Folic Acid and Vitamin B12 Deficiency: Clinical Implications? — PMC / Nutrients 2024

Do the Benefits of Folic Acid Fortification Outweigh the Risk of Masking Vitamin B12 Deficiency? — PMC

Lack of Historical Evidence to Support Folic Acid Exacerbation of the Neuropathy Caused by Vitamin B12 Deficiency — PMC

Folic Acid Safety, Interactions, and Health Outcomes — CDC

Unmetabolized Folic Acid in Plasma Is Associated with Reduced Natural Killer Cell Cytotoxicity among Postmenopausal Women — ScienceDirect

High Folic Acid Intake in Aged Mice Causes a Lowered Immune Response — ScienceDaily

Proton Pump Inhibitors, H2-Receptor Antagonists, Metformin, and Vitamin B12 Deficiency: Clinical Implications — PMC

Concomitant Use of Metformin and Proton Pump Inhibitors Increases Vitamin B12 Deficiency Risk — Wiley / Journal of Diabetes Investigation 2025

Vitamin B12 Deficiency in the Elderly — PubMed (Annual Reviews)

Vitamin B12 and Ageing: Current Issues and Interaction — SAGE Journals

Birth Defects Prevented by Fortifying Flour with Folic Acid — UK Government (GOV.UK)

Folic Acid Fortification — Food Standards Agency UK

Folate (Folic Acid) — Mayo Clinic

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Autoimmune diseases like multiple sclerosis, rheumatoid arthritis, type 1 diabetes, psoriasis, inflammatory bowel disease, Hashimoto's thyroiditis, Graves' disease, systemic lupus erythematosus, and celiac disease are on the rise.

For those living with an autoimmune disease, symptoms can show up as fatigue, brain fog and chronic pain, along with many other symptoms that can make life very challenging. If you are one of the many people living with an autoimmune condition or suspect that you may have one, this episode gives you a practical framework to take back control of your life with simple habits to start managing and improving your symptoms.

This is my conversation with Dr. Amy Behimer, a health and lifestyle coach who specialises in helping people with autoimmune diseases. She explains how tiny, consistent changes can transform the way you feel, function, and age. Why the foundation of better health is about building a simple system that actually fits into your life.

As a pharmacist, a board-certified health and wellness coach, and someone living with multiple autoimmune conditions, Amy brings a rare combination of expertise and lived experience to this conversation.

You'll discover:

• Why autoimmune conditions often cluster, and what that means for your long-term health

• The role of genetics, stress, lifestyle, and environment in triggering symptoms

• Why ultra-processed foods work against the very energy systems your body depends on

• How to think about food, movement, sleep, relationships, mindset, and "good stress" as one connected system

• Why mindset is a core part of feeling better and making progress

• How to stop trying to do everything at once and start using a framework that builds momentum

Amy also shares her personal journey from vitiligo and Graves' disease to celiac disease and multiple sclerosis, including the mental and emotional shift that changed everything. Her idea of autoimmune health reframes a diagnosis from a life sentence into a chance to create better habits, better resilience, and a brighter future.

Episode Timestamps

01:55 Introduction to Autoimmune Disease 03:54 What is Autoimmune Disease? 05:51 Causes of Autoimmune Conditions 09:02 How Our Lifestyle Impacts Autoimmune Health 11:00 The Rising Incidence of Autoimmune Diseases 12:59 The Building Blocks of Our Cells and Autoimmunity 14:48 Ultra-Processed Foods and Autoimmune Disease 18:51 Living with Autoimmune Disease 24:03 The Power of Mindset and Perspective Shifts 34:57 The Habit Hub Framework for Autoimmune Health 43:59 Stacking Habits and Building Consistency 48:08 Practical Tips for Better Autoimmune Health 52:03 Resources and How to Connect with Amy

Discover more about Amy Behimer and the habit hub at: https://amybehimercoaching.com

Take Amy's free quiz to help you start feeling better today: https://amybehimercoaching.com/quiz

Listen to Amy's podcast, Autoimmune Health Secrets: https://thehabithubpodcast.amybehimercoaching.com

Follow Amy on Instagram: https://www.instagram.com/amybehimercoaching

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What is VO2 Max and how do you improve it? I explore why VO2 Max is becoming one of the most talked about health metrics and why it could be the most powerful predictor of how healthy we really are and by extension, how long we might live. Research suggests a low VO2 max carries greater health risks than smoking, diabetes, or even heart disease.

You'll learn what a good VO2 max looks like for your age, how to measure it through a lab test, the Cooper test, or your fitness watch, and how to improve it through zone 2 training and high-intensity interval training or HIIT. I've put together a free VO2 max training programme to get you started — grab them using the link below.

Show Timestamps

00:46 — VO2 Max Introduction 01:44 — What Is VO2 Max? 10:34 — How Can I Measure My VO2 Max? 14:52 — How Can I Improve VO2 Max? 20:27 — VO2 Max Summary

Free VO2 Max Training Plan

https://timquin.gumroad.com/l/VO2Max-training-plan

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VO2 Max Research Sources

Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing

No Ceiling to Mortality Benefits of Cardiorespiratory Fitness in Patients Undergoing Stress Testing

Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women: A Meta-analysis

Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes

Long-term Change in Cardiorespiratory Fitness and All-Cause Mortality: A Population-Based Follow-up Study

Impact of cardiorespiratory fitness and diabetes status on cardiovascular disease and all-cause mortality: An NHANES retrospective cohort study

Decline in VO2max with aging in master athletes and sedentary men

Scaling VO2max to body size differences to evaluate associations to CVD incidence and all-cause mortality risk

Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials

Impact of high-intensity interval training on cardiorespiratory fitness, body composition, physical fitness, and metabolic parameters in older adults: A meta-analysis of randomised controlled trials

Enhancing active aging through exercise: a comparative study of high-intensity interval training and continuous aerobic training benefits

High Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake

Zone 2 Endurance Training and Its Relationship With Longevity, Cardiovascular, and Musculoskeletal Health

Greater physical fitness (Vo2Max) in healthy older adults associated with increased integrity of the Locus Coeruleus-Noradrenergic system

How Exercise Helps Protect Your Brain From Cognitive Decline

Cardiorespiratory Fitness May Lower Your Risk of Dementia

The Science of VO2 Max and Dementia Prevention

How does VO2 max correlate with longevity?

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Could aging truly be optional? Dr. Hany Demian brings a fresh perspective on the future of healthcare through the lens of longevity medicine, regenerative medicine, biological age, and preventative health. Rather than focusing only on treating disease after it appears, he shares how root-cause medicine, cellular health, and better daily habits may help us slow down the aging process and improve long-term health and wellbeing.

We unpack how biological age differs from chronological age, why sleep, nutrition, exercise, and stress management are such powerful drivers of health, and how small lifestyle changes can make a big difference over time. Dr. Demian also explains the role of emerging approaches like peptides, exosomes, stem cells, hormone optimization, and other regenerative therapies in supporting healing and recovery.

If you're interested in healthy aging, reverse aging, functional medicine, health optimization, and the science behind living longer and better, this episode is for you. You'll hear practical insights you can apply now, alongside a bigger vision for what the future of medicine could look like when healthcare becomes more proactive, personalized, and focused on prevention.

Guest credentials:

Dr. Hany Demian is a longevity and regenerative medicine specialist with clinical experience across Canada, Egypt, and the US. His work focuses on helping patients understand their biology, improve health outcomes, and take a more proactive approach to aging well.

Follow and connect with Dr Hany Demian

Instagram: https://www.instagram.com/drhanydemian/

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Website: https://drdemian.com/

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Just me Tim Quin, saying a huge thank you for listening to the podcast throughout this first season of Quest For Longevity. I hope it has helped you discover new ways to stay healthy, stay active and live longer. Some big changes to the format of the podcast coming in season 2 and I hope you'll join me to experience them. Listen to this episode and I'll tell you all about what's coming.

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Can you slow the aging process by activating your longevity genes?

In this episode we break down the science behind six key longevity genes — including FOXO3, sirtuins, TERT, APOE, IGF-1, and CETP — and explain what they do inside your body.

We then cover the evidence-backed lifestyle habits that activate them: zone 2 cardio, resistance training, intermittent fasting, sleep optimisation, stress reduction, and targeted supplementation including NMN, omega-3, and vitamin D.

Whether you're new to longevity science or already invested in your healthspan, this episode gives you practical tools to start slowing biological aging today.

Build your longevity knowledge: your next listen

Chronic Inflammation: What it is, why it's bad, and what you can do to avoid it

Autophagy: Your Disease Fighting, Life-Extending Super Power

Intermittent Fasting: What Is It, How Does It Work and Is It Right For You?

The Mediterranean Diet Explained: How To Lose Weight & Get Healthy

Longevity Genes Research Sources FOXO3 and Longevity

FOXO3A Genotype Is Strongly Associated with Human Longevity

FOXO3 – A Major Gene for Human Longevity (PMC)

Effects of FOXO3 Polymorphisms on Survival to Extreme Longevity in Four Centenarian Studies

Sirtuins and NAD+

It Takes Two to Tango: NAD+ and Sirtuins in Aging/Longevity Control

NAD+ and Sirtuins in Aging and Disease (NIH/PMC)

Sirtuins and Their Biological Relevance in Aging and Age-Related Diseases

Telomeres, TERT and Exercise

Exercise Delays Aging: Evidence from Telomeres and Telomerase

Physical Activity and Telomere Length: Impact of Aging and Potential Mechanisms

Telomeres, Lifestyle, Cancer, and Aging (NIH/PMC)

Stress, Mindfulness and Telomere Length

Can Meditation Slow Rate of Cellular Aging? Cognitive Stress, Mindfulness, and Telomeres (PMC)

Wandering Minds and Aging Cells – Epel, Blackburn et al.

IGF-1, Fasting and Protein

Protein Quantity and Source, Fasting-Mimicking Diets, and Longevity (NIH/PMC)

Fasting-Mimicking Diet and Markers/Risk Factors for Aging, Diabetes, Cancer, and Cardiovascular Disease

Mediterranean Diet

The Mediterranean Diet and Cardiovascular Health – Circulation Research

Long-Term Impact of Mediterranean Diet on Cardiovascular Disease Prevention – PubMed

Inflammaging

Chronic Inflammation and the Hallmarks of Aging (NIH/PMC)

Inflammageing: Chronic Inflammation in Ageing, Cardiovascular Disease, and Frailty

Inflammation and Aging: Signaling Pathways and Intervention Therapies – Nature

Sleep and the Glymphatic System

The Glymphatic System Clears Amyloid Beta and Tau from Brain to Plasma in Humans – Nature Communications

The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices (PMC)

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