Quest For Longevity - Improve Your Health, Slow Aging and Live a Long Life

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. Social Channels Threads: https://www.threads.com/@timquin0 WhatsApp: https://whatsapp.com/channel/0029Vb7jPjNCRs1kXPBMz341 Facebook: https://www.facebook.com/QuestLongevity X: https://x.com/timquin0 Instagram: https://instagram.com/timquin0 TikTok: https://tiktok.com/timquin1

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 Social Channels WhatsApp: https://whatsapp.com/channel/0029VbBpYR2Chq6NOqlcGT0T Facebook: https://www.facebook.com/TimothyQuin X: https://x.com/timquin0 Instagram: https://instagram.com/timquin0 YouTube: https://youtube.com/timquin0 TikTok: https://tiktok.com/timquin1

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 Social Channels WhatsApp: https://whatsapp.com/channel/0029VbBpYR2Chq6NOqlcGT0T Facebook: https://www.facebook.com/TimothyQuin X: https://x.com/timquin0 Instagram: https://instagram.com/timquin0 YouTube: https://youtube.com/timquin0 TikTok: https://tiktok.com/timquin1

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

Learn about the 5:2 diet in this bite-sized guide. If you want to lose weight and improve your heath this popular intermittent fasting approach might be what you are looking for. I touch on the science behind intermittent calorie restriction, practical tips for following the diet, potential health benefits, including improved blood sugar control and heart health, and who should avoid this eating plan. Perfect for anyone wondering if the 5:2 diet is right for their weight loss journey. This episode is part of my weight loss diet mini series, exploring different approaches to healthy eating and sustainable weight loss. Take a look at this article if you want to dive deeper into the 5:2 diet. 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.) Connect With Me Facebook: https://www.facebook.com/TimothyQuin/ X: https://x.com/TimQuin0 Research Sources The Fast Diet Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial | Lifestyle Behaviors | JAMA Internal Medicine What is the 5:2 diet? | Good Food

Show Description The start of a new year often comes with big health goals, bold promises, and plenty of noise. In this episode of Quest for Longevity, Tim cuts through the hype and shares five simple, evidence-based ways to improve your health in 2026. You'll learn practical strategies to support weight loss, fitness, energy, and healthy aging — including how to move more and build strength, eat more protein and fibre for better metabolic and gut health, improve sleep quality, reduce stress, and create habits that actually stick. Rather than extreme diets, supplements, or quick fixes, this episode focuses on realistic lifestyle changes backed by science that support long-term health and longevity. If you're looking for a clear, trustworthy guide to starting the year in a healthier, more sustainable way, this episode is a great place to start. Probiotic and Prebiotic Food Cheat Sheet X: https://x.com/TimQuin0/status/2009002017356951844?s=20 Facebook: https://www.facebook.com/TimothyQuin 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.) Connect With Me X: https://x.com/TimQuin0 Facebook: https://www.facebook.com/TimothyQuin/ Instagram: https://www.instagram.com/timquin0/ Research Sources Here is a list of sources I consulted to help me produce this episode of Quest For Longevity: Breathing Practices for Stress and Anxiety Reduction (PMC) — a peer-reviewed article summarizing how controlled breathing influences autonomic nervous system activity and supports stress and anxiety reduction. https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/ Effect of breathwork on stress and mental health: A meta-analysis (Nature) — evidence that structured breathwork interventions can improve stress and mental-health outcomes, though research design matters. https://www.nature.com/articles/s41598-022-27247-y The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — a comprehensive review showing that increased protein intake improves lean body mass and muscle function, which are key to healthy ageing. https://pubmed.ncbi.nlm.nih.gov/32232404/ Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults — meta-analytic evidence that higher daily protein intake contributes to gains in lean body mass and muscle performance. https://pubmed.ncbi.nlm.nih.gov/35187864/ Higher dietary fibre intake is associated with increased skeletal muscle mass and strength in adults aged 40 years and older — research linking greater fibre intake with higher lean mass, better body composition, and muscle strength, which supports functional health as we age. https://pubmed.ncbi.nlm.nih.gov/34585852/ What Happens to Your Body When You Eat 30 Grams of Fiber Every Day — a recent overview explaining how higher fibre intakes improve digestion, satiety, cholesterol, and blood sugar control. https://www.eatingwell.com/benefits-of-eating-30-grams-of-fiber-every-day-11872775 Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis — this meta-analysis shows that around 7,000 steps per day is linked with significantly lower risk of mortality and major diseases compared with very low step counts, making daily movement both evidence-based and achievable. https://www.sciencedirect.com/science/article/pii/S2468266725001641 Sleep regularity is a stronger predictor of mortality risk than sleep duration — research demonstrating that both sleep consistency and adequate duration are linked with lower premature mortality risk and improved cardiometabolic outcomes. https://academic.oup.com/sleep/article/47/1/zsad253/7280269 Sleep and healthy aging: A systematic review and path forward — a broad review showing associations between positive sleep indicators (e.g., adequate, consistent sleep) and healthy aging outcomes. https://pmc.ncbi.nlm.nih.gov/articles/PMC9585152/ Breathing Practices for Stress and Anxiety Reduction (PMC) — a peer-reviewed article summarizing how controlled breathing influences autonomic nervous system activity and supports stress and anxiety reduction. https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/ Effect of breathwork on stress and mental health: A meta-analysis (Nature) — evidence that structured breathwork interventions can improve stress and mental-health outcomes, though research design matters. https://www.nature.com/articles/s41598-022-27247-y

Do collagen supplements live up to the hype? This evidence-based episode cuts through the marketing claims to reveal what science really says about collagen supplements. We explore what collagen is, how it works in your body, and examine the latest clinical trials and meta-analyses on skin health, joint pain, bone density, and muscle function. Perfect for anyone considering collagen or wanting to understand the science behind this billion-dollar industry. Quality Health Supplements I use WeightWorld supplements. They produce great value, quality products and I've been very pleased with the results. (I am affiliated with WeightWorld and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you any extra and anything I earn helps me to devote more time to researching and producing this podcast.) Research Sources Collagen: What It Is, Types, Function & Benefits Biochemistry, Collagen Synthesis - StatPearls The Collagen Family Collagens—structure, function, and biosynthesis Collagen Collagen Type I Collagen - an overview A Comprehensive Review on Collagen Type I Development of Biomaterials for Tissue Engineering: From Biosynthesis to Bioscaffold Regulation of Collagen I and Collagen III in Tissue Injury and Regeneration Absorption and metabolism of orally administered collagen hydrolysates evaluated by the vascularly perfused rat intestine and liver in situ Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals Collagen Powder Absorption And Bioavailability Does Collagen Powder Survive Digestion? Absorption Explained How Collagen Works Inside Your Body: The Science Behind Absorption Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12‐Week Oral Intake of a Supplement Containing Hydrolysed Collagen Clinical studies and meta-analysis on the effects of collagen, vitamin, and nutrient supplementation for the rejuvenation of collagenic fibers: a systematic review Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials Are Collagen Supplements Helpful for Arthritis? Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge Can collagen supplements help improve skin and soothe joint pain? The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study Expert consensus on specific collagen peptides in osteoporosis management Collagen Peptide Supplementation and Musculoskeletal Performance: A Systematic Review and Meta-Analysis Collagen Science Update – March 2024 Edition Undenatured Type II Collagen (UC-II) in Joint Health and Disease: A Review on the Current Knowledge of Companion Animals UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Collagen Type II (native): Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study Collagen Types: The Important Differences Between I, II & III Differences and benefits between hydrolyzed collagen and collagen Dr. Brad Stanfield: Collagen has No benefits for skin aging?

Join me as I unpack the latest science and developments shaping the future of health and longevity. This week on the Quest Health & Longevity Insight: Discover how getting your 5-a-day could improve your sleep, how the power of AI is poised to revolutionise prostate cancer diagnoses, and why managing metabolic health in mid-life could protect your brain from dementia in your later years. Connect With Me Facebook: https://www.facebook.com/QuestBiohacking Instagram: https://www.instagram.com/timquin0/ Research Sources Scientists say this simple diet change can improve sleep fast | ScienceDaily Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults NHS to offer same-day prostate cancer diagnosis - BBC News Role of age and exposure duration in the association between metabolic syndrome and risk of incident dementia: a prospective cohort study - The Lancet Healthy Longevity

Chronic Inflammation: The Silent Epidemic Quietly Killing 60% of Adults Learn how to reduce chronic inflammation naturally and discover the difference between acute and chronic inflammation in this comprehensive guide to the hidden health crisis affecting nearly half of all adults. Chronic Inflammation Symptoms and Treatment Explained Uncover what causes chronic inflammation in the body and the shocking connection between this "silent epidemic" and modern killers, including heart disease, Type 2 diabetes, cancer, Alzheimer's disease, and stroke—responsible for up to 60% of global deaths. What You'll Learn Signs of chronic inflammation and how to reverse it through evidence-based lifestyle interventions How to test for chronic inflammation at home using C-reactive protein (CRP) biomarker testing The chronic inflammation and weight loss connection: why excess fat actively produces inflammatory molecules Best anti-inflammatory foods to eat: omega-3 fatty fish, berries, turmeric, leafy greens, and whole grains A chronic inflammation action plan and foods to avoid including refined sugars, trans fats, and AGEs (advanced glycation end products) The chronic inflammation and autoimmune disease link, affecting conditions like rheumatoid arthritis and inflammatory bowel disease Lifestyle changes to reduce chronic inflammation: exercise protocols, sleep optimization, and stress management techniques Whether you're seeking chronic inflammation symptoms and treatment options or want to prevent inflammatory diseases before they develop, this episode delivers actionable strategies backed by scientific research. Chronic Inflammation Topics Covered Anti-inflammatory diet, inflammation biomarkers, immune system health, disease prevention, longevity, metabolic health, cardiovascular disease prevention, cancer risk reduction To find out if you might be suffering from chronic inflammation, a C-reactive protein (CRP) test is a good place to start. You can get a quality home test kit from OneDayTests.com using the link below and a 10% discount using the exclusive code "Quest10". OneDayTests.com: https://onedaytests.com/products/c-reactive-protein-crp-blood-test Use this code for a 10% discount on eligible test kits: Quest10 Quality Health Supplements I use WeightWorld supplements. 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.) Meditation & Mindfulness Apps Calm: https://www.calm.com/ Headspace: https://www.headspace.com/ Chronic Inflammation Action Plan (Google Doc) Connect With Me X: https://x.com/TimQuin0 Research Sources Chronic Inflammation - StatPearls - NCBI Bookshelf UK Inflammation Crisis 2 in 5 Britons Affected 2025 Chronic Inflammation is now the silent epidemic causing 60% global adult deaths: Cause, symptoms, and treatment - The Economic Times Chronic inflammation messes with your mind. Here's how to calm it | New Scientist Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification Discovering Inflammation in Atherosclerosis: Insights from Pathogenic Pathways to Clinical Practice The Role of Inflammation in Cancer: Mechanisms of Tumor Initiation, Progression, and Metastasis Inflammatory Trajectory of Type 2 Diabetes: Novel Opportunities for Early and Late Treatment The Relationship Between Chronic Inflammation and Diabetes-Related Heart Complications - CVRTI Adipose Tissue as an Endocrine Organ | The Journal of Clinical Endocrinology & Metabolism | Oxford Academic Obesity and inflammation: the linking mechanism and the complications - PMC Saturated Fatty Acids Produce an Inflammatory Response Predominantly through the Activation of TLR4 Signaling in Hypothalamus: Implications for the Pathogenesis of Obesity - PMC Weight Loss Benefits for Arthritis Elevated Inflammatory Markers in Response to Prolonged Sleep Restriction Are Associated With Increased Pain Experience in Healthy Volunteers

Vitamin K2 might just be the most important nutrient you've never heard of. In this episode of Quest Biohacking, we uncover this quiet powerhouse, a vitamin that helps direct calcium to our bones and teeth and away from our arteries, helping prevent dangerous plaque buildup. We'll dive into the science showing how it supports heart health, bone strength, and even plays a role in metabolism and emerging cancer research. And with modern diets leaving most of us deficient, we'll explore how adding more vitamin K2 could be a simple, powerful step toward healthier aging. Connect With Me Facebook: https://www.facebook.com/QuestBiohacking Instagram: https://www.instagram.com/timquin0/ Vitamin K2 Research Sources Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study The Role of Vitamin K2 in Bone and Cardiovascular Health Vitamin K2 – a neglected player in cardiovascular health: a narrative review Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study Six months supplementation with vitamin K may slow progression of arterial stiffness but has no effect on calcification in healthy postmenopausal women Vitamin K supplementation and bone health in postmenopausal women—a randomized controlled trial Vitamin K and Bone Health: A Review Vitamin K2 Therapy for Postmenopausal Osteoporosis Vitamin K and bone health: A review of the evidence in the context of chronic kidney disease Vitamin K Intake and Periodontal Attachment Loss in the US Elderly Population: Data from NHANES 1999–2004 Vitamin K2 Level in Serum and its Association with Periodontitis: A Cross-sectional Study The Impact of Nutrition on Periodontal Health Association between Vitamin K Intake and Periodontitis in Elderly US Adults: NHANES 2009–2014 Food composition and vitamin K: A comprehensive analysis of vitamin K1 and K2 vitamers in Australian foods

Do cold plunges and cold showers live up to all the hype? Can they really improve your health and potentially help you live longer? In this episode I explore the reported physical and mental benefits of cold exposure and the evidence backing them up. Plus, I'll share some practical tips for safely starting your cold therapy journey. Connect with me Facebook: https://www.facebook.com/QuestBiohacking Instagram: https://www.instagram.com/timquin0/ Research Sources Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes https://pmc.ncbi.nlm.nih.gov/articles/PMC10191861/ Repeated stress exposure results in a survival–reproduction trade-off in Drosophila melanogaster https://pmc.ncbi.nlm.nih.gov/articles/PMC2842730/#s3 Chill Your Stress Away: Exploring Vagus Nerve Cold Water Therapy for Anxiety Relief https://urbanicetribe.com/chill-your-stress-away-exploring-vagus-nerve-cold-water-therapy-for-anxiety-relief/ Cold Water Therapy and Skin Health: A Refreshing Path to Dermatological Wellness https://www.news-medical.net/health/Cold-Water-Therapy-and-Skin-Health-A-Refreshing-Path-to-Dermatological-Wellness.aspx What Are the Health Benefits of Cold Showers? https://health.clevelandclinic.org/are-cold-showers-good-for-you Cold Showers Lead to Fewer Sick Days https://hbr.org/2018/03/cold-showers-lead-to-fewer-sick-days A Sample Of Cold Plunge Options (no endorsement or affiliation) Three Degree Club https://threedegreeclub.co.uk/collections/all Polar https://polar-recovery.com/collections/ice-baths Myo Master https://myomaster.com/collections/ice-baths B&Q https://www.diy.com/departments/ice-bath-tub-spa-for-cold-water-therapy-recovery-plunge-pool-with-lid/5057102015109_BQ.prd?srsltid=AfmBOoqgGbNxe05ocTf1k81mhOytsCJ4NAWtQfK_aY0ZgmqEhBfv9zUAqXU

Intermittent fasting is a powerful eating pattern that can promote some hugely beneficial changes in your body. This science-backed approach could help you lose weight, lower your risk of diabetes, enhance brain function, reduce inflammation, and even extend your life. I cover how intermittent fasting works and how to get started if it's something you'd like to try. I also include some useful tips and hacks for beginners, to make the transition to intermittent fasting a little easier. Research Sources Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes https://pmc.ncbi.nlm.nih.gov/articles/PMC5990470/ The link between intermittent fasting and insulin resistance https://simple.life/blog/intermittent-fasting-and-insulin/ Intermittent fasting and weight loss https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/ INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH https://pmc.ncbi.nlm.nih.gov/articles/PMC4516560/ Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting https://pmc.ncbi.nlm.nih.gov/articles/PMC5783752/ The Effect of Fasting on Human Metabolism and Psychological Health https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590/ Insulin resistance reduction, intermittent fasting, and human growth hormone: secondary analysis of a randomized trial https://www.nature.com/articles/s44324-024-00025-2#:~:text=Prolonged%20water%2Donly%20fasting%20induces,conserves%20lean%20muscle12%2C13. Water-only fasting boosts human growth hormone without weight loss https://www.news-medical.net/news/20250225/Water-only-fasting-boosts-human-growth-hormone-without-weight-loss.aspx#:~:text=The%20study%20also%20found%20that,on%20baseline%20HGH%20level%20groups. Human Growth Hormone (HGH) https://my.clevelandclinic.org/health/articles/23309-human-growth-hormone-hgh Intermittent fasting and cognitive performance – Targeting BDNF as potential strategy to optimise brain health https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X#:~:text=Highlights,pre%2Dclinical%20and%20human%20studies. Autophagy: What You Need to Know https://www.healthline.com/health/autophagy The Effects of Intermittent Fasting on Brain and Cognitive Function https://pmc.ncbi.nlm.nih.gov/articles/PMC8470960/ Scientists identify how fasting may protect against inflammation https://www.cam.ac.uk/research/news/scientists-identify-how-fasting-may-protect-against-inflammation

Eggs have been called both a superfood and a health risk – so what's the truth? In this episode, we crack open the science on cholesterol, nutrients, and daily limits, separating myth from fact to help us decide whether eggs deserve a place on our plate… and how many. Research Sources Eggs: Are they good or bad for my cholesterol? https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468 Association between Egg Consumption and Cholesterol Concentration: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://pmc.ncbi.nlm.nih.gov/articles/PMC7400894/ Eggs and cholesterol https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol Does eating eggs increase my risk of heart disease? https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/eggs-and-heart-disease