F-Bomb Longevity Made Easy

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You simply push an essential oil bottle into the base, switch it to the intensity and run-time you want, for up to 90 minutes.

B-Sync On s the first and only supplement designed by sleep science and pharmacological experts to ­support and improve your wake-up process Credit: B SYNC Scientists have discovered pathways in our cells that help to suppress that inflammation and can slow the ageing process. The key players — or the ones we know about so far — associated with those pathways are the enzymes AMPK (adenosine monophosphate-activated protein kinase) and mTOR (mammalian target of rapamycin), and sirtuins; proteins that play vital roles in cell repair and cell metabolism. “They’re like the house- keepers who help the epigenome maintain its function — cleaning the cells of waste products, and making sure there’s no damage,” Jones says. That’s a pretty incredible result achieved by just making small changes to my daily habits. I detailed this approach in my Neuron book. We’ve been doing the wrong thing for too long. Marc writes (main picture): I specifically focused on the South Africa captain Siya Kolisi, far left, as he sung the national anthem, Nkosi Sikelel’ iAfrika, as he sings with so much passion and emotion. Jones offers an eight-week programme to embed the lifestyle changes she advocates; several thousand have completed it online, many as part of corporate sign-ups. Her GlycanAge score is 51, very close to her actual age of 52. Middle-aged women often have high scores, she says, because of the menopause (inflammation can increase due to the decline in oestrogen). It’s why she is desperate for women in their forties and fifties to get on top of their daily habits as early as possible. “Many women I test in their early fifties come out in their mid-sixties unless they’re on HRT, so as someone who is combating declining oestrogen I’m pretty happy with a score of 51.”Incidentally, pets are very good for the gut microbiome too, because you’re exposed to extra bacteria.”

The Rove Aroma Atomiser is a brilliant way to fill your bedroom with aromatherapy essential oils to help you nod off Credit: Madebyzen.com Oxytocin is now thought to be one of the most powerful longevity chemicals and you get that from being among friends, being in a loving relationship and spending time with your pets,” she says. “When dogs and their humans gaze into each other’s eyes the oxytocin levels in both parties can rise significantly. Oxytocin has a calming effect and can reduce feelings of fear, loneliness and anxiety and the underlying chronic release of harmful stress chemicals.” A lot of research is now showing that we’re just eating too often, and we’re eating the wrong things obviously, but we’re eating too often.

Dr Jones said: “It does sound huge but if you think about mixing things, you can mix nuts on kefir - that is fermented, it’s got bacteria in it. Then an unexpected snafu blew up in my personal life. It had a significant negative impact on my mental and physical health. However, these things happen. The research for this book was well underway when all that emotional and financial drama erupted. I decided to immerse myself even deeper in it. Partly to simply help distract me from all the stress that I was dealing with. What I discovered was a tonne of incredible research that I hadn’t properly dug into before. This longevity field is moving so fast.

I’d love you to join me at the book launch if you’re in the London vicinity on Thursday 29th September . Gratitude is an easy way to boost positive brain chemicals and produce a calming effect, activating the parasympathetic nervous system — the rest and repair branch of our autonomic nervous system that stems the release of stress chemicals,” Jones says. “I sit with my dog Charlie for my first coffee of the day and list the good things in my life. Some people worry they have to come up with a different list every day but it doesn’t really matter what you’re being grateful for. As long as you’re doing it intentionally and not running through in your head all the things you need to do when you get to the office, it still has that benefit.” YOU don’t need a full gym workout but get out of breath a few times a week. Stop using the lift and take the stairs. It doesn’t have to be the stairs; the idea is to exercise to the point where you can’t carry on a second longer. These really short bursts of intensive activity can activate the anti-inflammatory pathways that are the key to longevity. For some people that might be 20 seconds, for others longer. “It doesn’t really matter as long as you get to fatigue,” Jones says.

While there are many different approaches to this popular diet, eating within an eight-hour window describes "daily time-restricted fasting". Listening to loud music stimulates the nervous system when it produces “the chills”, and when experienced with others you get the added longevity benefit from social interaction. Listening to music before bed can slow down breathing and improve sleep quality. “Our brainwaves synchronise to musical rhythms, which makes music a great metronome, enabling us to influence the release of brain chemicals and the activation of brain networks,” Jones says. “And of course, learning a musical instrument is proven to be one of the best ways of slowing cognitive decline and building new brain connections. Music really is a super-tool.” Eat 30 different plants each week

My aim was to discover the truth about staying well, and identify the easiest, most effective route, to the holy grail we’re all seeking – i.e. a healthier, happier, longer life without the slog. No diets or fitness subscriptions required. Here's the latest update on my personal wellness experiment: It helps to regulate blood pressure, supports the immune system and could reduce a person’s risk of heart disease and cancer and boost overall health. As I dug deep into the research over the past few years, I began noticing that F-words were popping up freakishly often. So, I began collecting them. They will narrate our 6 million+ year health journey, and our quest for longevity, throughout the following chapters. BEING exposed to very hot or very cold conditions is potentially life-threatening for the human body. Why would someone who’s physically fit come out with such poor readings? “We’ve put so much emphasis on cardiovascular fitness in the past few decades,” Jones says. She was a sports and exercise scientist in the Nineties and helped to launch a chain of gyms, so advocated exactly that. “But fitness and wellness are not the same thing. You can be fit but not well, as measured by what state your cells are in.”

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Furthermore, this dietary approach seems to be more beneficial than other diets for reducing inflammation. Embedding the smart wellness plan in my own daily routine had extended my healthy life expectancy by 23 years in just 23 months. I knew these smart wellness habits worked, not just for me, but also for other clients who successfully embraced them.