How do you improve VO2 max? In this episode, you'll find out why this single fitness number has become one of the most powerful predictors of how long and how healthily you'll live — with research suggesting 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. I've put together free VO2 max training programmes to get you started — grab them using the link in the show notes.

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

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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.

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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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GLP-1 weight loss drugs like Ozempic, Wegovy and Mounjaro are transforming obesity treatment. But how do GLP-1 injections actually work? How much weight can you lose, what are the side effects, how much do they cost, and what happens when you stop taking semaglutide? In this episode we examine the evidence behind GLP-1 medications, their risks, benefits and long-term impact on health.

Common GLP-1 Weight Loss Drug Questions Answered in This Episode

• What are GLP-1 and GIP drugs and what are they doing inside my body?
• How much weight could I lose on GLP-1 drugs?
• What are the benefits of taking GLP-1 drugs?
• What are the risks of taking GLP-1 medication?
• Will GLP-1 injections cause my muscles to waste?
• How much do GLP-1 drugs cost?
• Should I take GLP-1 weight loss drugs?

Weight Loss Drugs – Timestamps

00:00 – Do you struggle to lose weight? 03:55 – Common questions about weight loss drugs 05:31 – What are GLP-1 drugs and how do they work? 08:25 – How much weight could I lose on weight loss jabs? 11:47 – What are the risks of taking GLP-1 weight loss drugs? 13:53 – Can GLP-1 weight loss injections cause muscle wastage? 17:29 – Should I take GLP-1 weight loss drugs? 19:08 – What happens when I stop taking GLP-1 weight loss medication? 20:33 – How much do GLP-1 weight loss jabs cost? 22:24 – The future of weight loss medication 24:25 – GLP-1 weight loss drugs summary

GLP-1 Weight Loss Drugs Research Sources How GLP-1 Drugs Work & Clinical Effectiveness

Once-Weekly Semaglutide in Adults with Overweight or Obesity — New England Journal of Medicine

Semaglutide for the Treatment of Overweight and Obesity: A Review — PMC

Cardiovascular & Kidney Benefits

Semaglutide and Cardiovascular Outcomes in Obesity without Diabetes (SELECT Trial) — New England Journal of Medicine

Clinical Outcomes of Tirzepatide or GLP-1 Receptor Agonists in Individuals With Type 2 Diabetes — PMC/JAMA Network Open

Tirzepatide Slowed Progression of Chronic Kidney Disease in Patients with Type 2 Diabetes — American Diabetes Association

Side Effects & Safety

Considerations and Interactions with GLP-1 Receptor Agonists — NHS Specialist Pharmacy Service

GLP-1 Agonists — Diabetes UK

Weight-Loss Injections Explained — British Heart Foundation

Muscle Loss & Sarcopenia

Muscle Mass and GLP-1 Receptor Agonists: Adaptive or Maladaptive Response to Weight Loss? — Circulation (AHA)

Changes in Lean Body Mass with GLP-1-Based Therapies and Mitigation Strategies — PubMed

Impact of GLP-1 Receptor Agonist Therapy in Patients High Risk for Sarcopenia — PubMed

Weight Regain After Stopping

Weight Regain and Cardiometabolic Effects After Withdrawal of Semaglutide: The STEP 1 Trial Extension — PMC

New Study Finds Stopping Weight-Loss Drugs Is Linked to Faster Regain Than Ending Diet Programmes — University of Oxford

Fake & Counterfeit Drugs

Warning About Sharp Rise in Illegal Medicines Sold in the EU — European Medicines Agency

Fake Ozempic: WHO Warns of Falsified Semaglutide Sold Online — Medical News Today

WHO Recognition of Obesity as a Chronic Disease & GLP-1 Guidance

WHO Issues Global Guideline on the Use of GLP-1 Medicines in Treating Obesity

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Is Your Coffee Making You Sick? - The Truth About Mycotoxins in Coffee

You've probably seen the hype — "mouldy coffee," "toxic beans," "your morning cup is slowly poisoning you." But is there any truth to it, or is it just clever marketing designed to sell you expensive "clean" coffee?

In this episode, we cut through the noise and take an evidence-based look at mycotoxins in coffee. We cover what mycotoxins actually are, why ochratoxin A (OTA) and aflatoxins keep coming up, and what independent studies really show about contamination levels in green, roasted, and instant coffee.

We also look at what happens during roasting and brewing — and why the mould found on raw coffee beans tells a very different story to what ends up in your cup. Plus, how EU food safety regulations and maximum limits for ochratoxin A apply to the coffee you buy every day, and whether low-mycotoxin or mould-free coffee is worth the premium.

If you're a health-conscious coffee drinker wondering whether to switch brands, ditch instant, or invest in specialty coffee, this episode gives you the practical, no-hype breakdown you need.

You'll learn the following about mycotoxins and coffee

• What mycotoxins are and how they form on coffee beans

• Whether roasting destroys mycotoxins

• How your total dietary mycotoxin load matters more than coffee alone

• Simple storage tips to keep your coffee as clean as possible

Mycotoxin-Free Coffee Suppliers

The truth about mycotoxins in coffee. Do we really need to avoid them?

Organic Coffee Beans (Lab-tested, Mould & Chemical Free)

Focus | Organic Coffee Beans | Mycotoxin Free - Lab Tested | Freshly Roasted

Mycotoxin Free Coffee: How the Mule keeps your beans clean

Organic Coffee, Mycotoxin Free Clean & Pure | Lean caffeine

Bulletproof Coffee & Mycotoxins | Big Island Coffee Roasters

Research Sources: Mycotoxins & Coffee

Prevalence of toxigenic fungi and mycotoxins in Arabic coffee (Coffea arabica): Protective role of traditional coffee roasting, brewing and bacterial volatiles - PMC

Mycotoxins in green coffee: Occurrence and risk assessment - ScienceDirect

Mycotoxins | EFSA

Prevalence of toxigenic fungi and mycotoxins in Arabic coffee (Coffea arabica): Protective role of traditional coffee roasting, brewing and bacterial volatiles | PLOS One

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Why You Should Wait 90 Minutes Before Drinking Coffee In The Morning

Are you struggling with that mid-afternoon energy crash? In this episodeI look into the science of caffeine timing and why reaching for your morning coffee the moment you wake up might be sabotaging your focus and energy levels.

We dive into the "90-minute rule" to explain how delaying your first cup helps align with your body's natural cortisol levels and circadian rhythm. You'll learn how adenosine build-up causes that dreaded afternoon slump and I share some simple morning hacks to boost your natural energy without caffeine first thing.

Key Caffeine Takeaways:

• The link between cortisol spikes and caffeine tolerance.
• How to clear adenosine naturally to prevent a midday slump.
• Practical tips for staying alert before your first brew.

Stop the cycle of caffeine crashes and optimize your energy. This one hack might transform your energy levels!

90 Minute Coffee Delay Research Sources

Source articles I referenced to help produce this episode about delaying your morning coffee:

• Huberman Lab: Caffeine Science and Timing Strategies
• Houston Methodist: Is There a Best Time to Drink Your Coffee?
• PMC: Caffeine Stimulation of Cortisol Secretion
• ScienceDaily: Drink Coffee After Breakfast, Not Before
• Oura Ring: Should You Delay Your Morning Caffeine?
• News-Medical: Caffeine Timing Guide

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The Paleo Diet Explained: Can Eating Like Our Ancestors Help You Lose Weight?

Curious about the Paleo diet and whether it's right for you? In this episode, I look into one of the world's most popular eating plans that promises weight loss and better health by eating like our prehistoric ancestors.

Here's What You'll Learn About The Paleo Diet:

• What is the Paleo diet and how does it work?
• The evolutionary mismatch hypothesis behind Paleo nutrition
• Complete Paleo diet food list: what you can and can't eat
• Scientific evidence on Paleo for weight loss, blood sugar control, and heart health
• Practical tips for following a Paleo lifestyle (or modified Paleo approach)
• How Paleo compares to other popular diets

Whether you're looking for a structured diet plan to lose weight, reduce inflammation, improve blood sugar, or to simply eat more whole foods and fewer processed foods, this episode gives you the facts you need to decide if Paleo could be the diet for you.

Perfect for: Anyone interested in weight loss diets, ancestral eating, low-carb nutrition, gluten-free living, or understanding how evolutionary biology may influence modern health and chronic disease prevention.

Paleo Diet Timestamps

02:00 What is The Paleo Diet?

02:35 Who Started The Paleo Diet?

03:20 Paleo Diet Theory

05:23 What Can You Eat on The Paleo Diet?

06:33 What Can't You Eat On The Paleo Diet?

07:36 Is The Paleo Diet Good For Weight Loss & Health?

09:55 How Easy Is It To Do The Paleo Diet?

11:10 Does The Paleo Diet Work?

12:29 Paleo Diet Key Takeaways

Paleo Guides and Diet Plans

Some useful resources if you want to learn more about the paleo diet and are thinking about giving it a try.

A Beginner's Guide - How to Start a Paleo Lifestyle Plan – Kevin's Natural Foods

The Paleo Diet — A Beginner's Guide + Meal Plan

Paleo recipes | Good Food

Paleo Diet Research Sources

A list of resources I used to compile this episode on the paleo diet.

Paleolithic Diet - StatPearls - NCBI Bookshelf

The Paleolithic Diet - PMC

Paleo diet: What is it and why is it so popular? - Mayo Clinic

Paleo diet still lacks evidence - PMC

Is the Paleo diet safe for health and the environment? - ScienceDirect

History of The Paleo Diet

Quality Health Supplements

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Keto Diet Explained: How It Works, What to Eat & Is It Right for You?

The keto diet has become an increasingly popular way to lose weight. In this bite-sized episode I explore how the keto diet works, what foods you can and can't eat, and whether this popular low-carb, high-fat diet is right for your weight loss goals.

In this episode, we break down:

• What the keto diet is and how ketosis works
• Foods to avoid on keto (sugars, grains, most fruits, starchy vegetables)
• What you can eat on the ketogenic diet (meat, fish, eggs, low-carb vegetables, healthy fats)
• Keto diet pros and cons for weight loss and health
• Practical tips for starting keto, including meal planning and avoiding "keto flu"
• Why food quality matters as much as carb counting

Whether you're considering keto for weight loss, better appetite control, or metabolic health, this episode provides science-backed information and practical advice to help you decide if the ketogenic diet fits your lifestyle.

Perfect for anyone interested in low-carb diets, sustainable weight loss, and evidence-based nutrition strategies.

Topics covered: ketogenic diet, keto for beginners, low-carb diet, weight loss diets, ketosis, keto meal planning, keto food list, healthy eating, nutrition tips

Keto Diet - Episode Timestamps

02:04 - What Is the Keto Diet?

03:46 - What Foods Can You Not Eat on The Keto Diet?

05:54 - What Foods Can You Eat on The Keto Diet?

07:23 - Keto Diet Pros And Cons

08:49 - Keto Diet Practical Advice

11:05 - Keto Diet Key Takeaways

Keto Diet Beginner Guides

Great intro to the keto diet: A Keto Diet for Beginners: The #1 Ketogenic Guide

Go a little deeper into keto and learn about the potential wider benefits of following a keto diet: The Ketogenic Diet: A Detailed Beginner's Guide to Keto

Nice easy video intro to keto: A Beginner's Guide to the Keto Diet

A comprehensive guide to Keto: https://www.ruled.me/guide-keto-diet/

Keto Diet Meal Plans

A good 14-day keto meal plan to get you started on the right foot: 14-Day Keto Meal Plan with Recipes & Shopping Lists - Diet Doctor

Mouth watering keto recipes 🤤: 47 Easy Keto Dinner Recipes Everyone In The Family Will Love

A comprehensive list of foods you can eat on the keto diet: The Complete Keto Food List (Printable PDF!) - Wholesome Yum

Useful shopping list, showing how many grams of carbs are in common foods: The Complete Keto Grocery List (With Free PDF)

Keto Diet Research Sources

If you want to do deeper research into the ketogenic diet, including some of the potential mental and physical benefits, here are some good papers to read:

The ketogenic diet has the potential to decrease all-cause mortality without a concomitant increase in cardiovascular-related mortality | Scientific Reports

The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation - StatPearls - NCBI Bookshelf

Pilot study shows ketogenic diet improves severe mental illness

The impact of ketogenic diet on some metabolic and non‐metabolic diseases: Evidence from human and animal model experiments - PMC

The Mediterranean Diet Explained

The Mediterranean diet is widely recognised as one of the healthiest ways to eat and it is followed by some of the healthiest and longest-lived people in the world. Following the Mediterranean diet could provide some incredible health benefits for you too, while also helping you lose weight in a controlled and sustainable way.

I explore how the Mediterranean diet could help you lose weight and why it is renowned for its health benefits. I also offer some practical guidance for anyone wanting to try the Mediterranean diet.

Part 2 of my diet mini series, exploring different approaches to healthy eating and sustainable weight loss.

If you want to dive deeper, here is a practical Mediterranean Diet Guide.

If you are a vegetarian, here are some amazing diet recipes that you can follow on a Vegetarian Mediterranean Diet.

Mediterranean Diet - Show Quicklinks 01:15 Introduction to The Mediterranean Diet 02:43 How Does The Mediterranean Diet Work? 03:58 Can the Mediterranean Diet Help You Lose Weight? 05:43 How to Follow The Mediterranean Diet? 08:21 Is The Mediterranean Diet Good For Vegitarians? 08:47 My Thoughts On the Mediterranean Diet

Mediterranean Diet Research Sources

The Mediterranean Diet and Cardiovascular Health - PubMed

The Mediterranean diet: health, science and society - PubMed

Mediterranean diet linked to longevity, say Harvard researchers

Mediterranean diet adherence is associated with lower dementia risk, independent of genetic predisposition: findings from the UK Biobank prospective cohort study - PubMed

Mediterranean diet in the management and prevention of obesity - PubMed

Quality Health Supplements

If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.

(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)

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