Zib Atkins

Drinking coffee too late in the day can disrupt your circadian rhythm and reduce deep sleep. So ideally, keep your last cup to before 2 p.m.

A final point - opt for organic, filtered coffee rather than unfiltered, as it helps reduce compounds like cafestol that can raise cholesterol for some people

Multiple cohort studies have shown that people drinking up to four cups daily have lower risks of heart failure, stroke, and coronary artery disease. Coffee’s antioxidants, particularly chlorogenic acid, may help lower blood pressure, and improve endothelial function.

However, timing matters.

A large meta-analysis published in the BMJ found that three cups of coffee per day is associated with the lowest overall risk of all-cause mortality.

This amount also supports liver health, reducing the risk of liver cirrhosis, NAFLD, and even liver cancer.

And four cups per day?

Studies have found that people who drink around two cups of coffee per day have a lower risk of developing Parkinson’s disease and Alzheimer’s. That’s due to a combination of caffeine and polyphenols, which help reduce brain inflammation and oxidative stress.

Now up to three cups per day...

One cup of coffee has been shown to increase alertness, reaction time, and working memory. That’s thanks to the caffeine content - roughly 80 to 100 milligrams, which blocks adenosine, a neurotransmitter that promotes sleepiness.

Now, two cups per day.

Hidden within your morning cup of coffee are some impressive longevity benefits.

But - the dose matters.

Let’s start with just one cup a day.

Phthalates (fertility-disrupting plasticisers)

Lactobacillus rhamnosus can bind 85% of DEHP within hours, preventing absorption.
PMID: 36995550

Kimchi. Sauerkraut. Kefir. Yogurt.

Simple foods.

Big effects.

Just make sure they contain live cultures.

Microplastics (oxidative stress)

Lactiplantibacillus plantarum reduced microplastic accumulation in the gut by 67%.
PMID: 39867494

Lead, cadmium (neurotoxins)

Lactobacillus acidophilus in kefir and yogurt removed ~75–80% by binding the metals so they can be excreted.
PMID: 33133531

If you want to reduce your exposure to modern toxins, eat more fermented foods.

The bacteria in them can bind and remove harmful chemicals before your body even absorbs them.

BPA (hormone disruptor)

Lactobacillus plantarum in kimchi reduced BPA by 82% by binding and degrading it.
PMID: 33592490

The answer is simple though, just get up and move a bit more.

It doesn’t need to be a lot either, so if your sat at your desk job, don’t think that there’s no way around it.

Standing up and doing 20 squats every hour could cut your risk in half.

But - you might be surprised to learn that, even adding in some moderate to vigorous exercise didn’t completely erase the risk.

That means a daily workout won’t undo the damage of sitting all day without movement.

That’s the takeaway from a study that tracked more than 7,900 adults over several years.

Researchers weren’t just looking at how much people moved - they wanted to know how often they interrupted long periods of sitting.

Those who moved less had the highest risk of death.

If you want to live longer and better, there is something so simple you can do.

Stand up.

Easy.

Yes, that’s right standing up more throughout the day could help reduce your risk of early death by up to 55 percent.

Gratitude practices shift the vagus nerve, lower sympathetic tone, and increase HRV.

But, it’s not just psychological.

It's physiological too.

A grateful brain produces less inflammatory cytokines and more protective neurochemicals.

Studies show regular resistant starch intake can lower post-meal blood glucose, reduce body fat, and even improve sleep quality.

So try cooking them, chill overnight, and eating them cold gently reheated (they'll still retain most of the RS).

You’ll feed your microbiome, not your blood sugar.

These bacteria ferment resistant starch into butyrate, a short-chain fatty acid that fuels colon cells (helping repair the gut lining), lowers inflammation, and improves insulin sensitivity.

Here’s something nobody tells you about carbs:

When you cook and then cool them, they develop some big benefits.

Cooled potatoes, rice, and oats form resistant starch a fibre-like compound your body can’t digest, but your gut bacteria love.

Blood sugar control is not only about fat loss.

It is about protecting your cellular engines.

And the longevity they confer.

High blood sugar does more than just increase insulin.

It floods the mitochondria with electrons, causing electron leakage, reverse ETC and excess reactive oxygen species.

Over time this damages mitochondrial DNA and accelerates biological ageing.

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The solution is simple - choose natural fibres.

They breathe better, support detox, and protect your hormones.

It's one of the reasons I switched to using this will last year 👇

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3. Polyester Swimwear

This one shocked me.

Animal studies found that wearing polyester underwear was a potent contraceptive caused complete infertility in males and serious pregnancy issues in females.

2. Spandex or Elastane

Made from petrochemicals, often with solvents, dyes, and flame retardants.

Yes, they fit tight, but they can leach hormone-disrupting chemicals and add oxidative stress to your body.

1. Polyester

This is one of the biggest microplastic offenders.

Every time you move, tiny plastic fibres get broken off and chemicals like BPA and phthalates can be leached into your skin.

These disrupt your hormones - especially your thyroid and reproductive system.

Most people have no idea their gym clothes are quietly damaging their health.

But don’t worry - it’s an easy fix.

When you work out, you sweat.

Your pores open.

That means chemicals can be absorbed straight into your skin and your lymph glands.

Omega 3 is not just anti-inflammatory.

It also changes the physical structure of neuronal membranes, making them more fluid and improving receptor function.

This improves neurotransmission, mood, and learning.

The brain is literally built from DHA.

Oily fish or algal oil are the best sources.

And - purée them first.

Optimise their longevity from birth

If you want the best quality organic blueberries – frozen at source to lock in those vital nutrients, you can visit Pack’D using the link below and use the code ZIB25 for a huge discount.

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PMID: 40977976

The blueberry group showed clear immune and cognitive benefits.

But one important note?

Go organic.

Blueberries are often heavily sprayed, and pesticides can undo a lot of that good.

That means - better brain development.

In the study, 61 infants were followed over 7 months.

Half got 10g of blueberry powder added to their food daily.
The other half? Standard diet.

• Boost their immune system
• Lower inflammation
• Support a healthier gut microbiome
• And even reduce future allergies

And that’s not all…

Blueberries are rich in pterostilbene, a powerful plant compound that can stimulate neurogenesis.