Zib Atkins

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.

Want to give your baby the best start in life?

Here’s a unique biohack for them:

Wean them with blueberries.

Seriously.

A randomised controlled trial just found that feeding babies blueberries could:

The lymphatic system has no pump.

It relies on:
Walking
Breathing
Muscle contractions
Hydration
Movement
Heat exposure
When lymph stagnates, inflammatory waste builds up.

This is one reason why sedentary living increases brain fog, low energy, and illness.

Movement helps clear the waste.

Don’t drink it straight.

Always dilute it — because that acid can damage your throat and teeth.

So…

30ml a day.

Appears to be the sweet spot.

PMID: 41010525

ACV is rich in polyphenols, acetic acid, and if you buy it “with the mother” — probiotics too.

Together, they may help:

• Reduce hunger
• Control blood sugar
• Slow gastric emptying
• Improve insulin sensitivity

All of which support fat loss.

But here’s the key:

A recent meta-analysis - nearly 900 people, mostly overweight. Found that 30ml a day helped people lose an average of 7.5kg in just 4 to 12 weeks.

And on top of that?

3cm off the waistline.

Why does it work?

How much apple cider vinegar do you actually need to drink to lose weight?

It’s a common question.

But now… we have a pretty clear answer.

People think screen light is about “staying awake”

The real issue is that blue light suppresses the pineal gland’s release of melatonin, which also acts as an antioxidant inside your mitochondria

Lab studies show melatonin has potent anti-cancer effects

Late night screens don’t just delay sleep

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Quick practical note: don’t overdo it – too much isn’t good, but a half to full litre in the morning seems to be the sweet spot.

And you’ll be reducing your reliance on plastic bottles.

Here’s the link too for the 100% copper bottles I’ve designed:
www.ayuswellness.co.uk/collections/...

That traditional biohack used in Ayurvedic science for people to consume more copper is by storing drinking water overnight in a copper bottle - it leaches a tiny, potentially beneficial amount.

Copper activates antioxidant systems in neurons and seems to shift microglia - the brain’s immune cells, toward a healing, anti-inflammatory state (the M2 phenotype).

That protects cells from oxidative stress and chronic inflammation, two big drivers of cognitive decline.