Modern life often throws our natural body clocks out of sync, affecting our health, energy levels, and overall well-being. But did you know that when you eat and sleep can be just as important as what you eat? Aligning your daily routine with your circadian rhythm can help reduce the risk of chronic disease, boost mood, and improve energy levels….

I believe that adopting a systematic and evidence based approach is an effective method to assess if your plan is achieving your desired outcomes.

Daily affirmations of successes are crucial. Each step ultimately completes your path to ‘shaping your future’. Consistent reflection will give you confidence that you’ are on your right path, even if some days don’t go quite to plan.

At 57 my goal is to look after my health and wellbeing as well as  possible. As a younger person my training emphasise cardiovascular exercise.  I would describe my old self as a ‘cardio junkie’.

I contracted Ophelia late last year to provide dietary advice to help me tackle my diabetes, which was diagnosed last year.

In March, a 64 year old man  asked me if I would advise and support him to make necessary dietary changes to lower his cholesterol.

Not all of us want to go to the gym 5 times a week. But what if there was a way to do quick, high-intensity, 20-second exercises and still reap benefits — or does that sound too good to be true?

Dr. Peter Attia doesn’t want a slow death. He doesn’t want his final years to be defined by poor mental and physical faculties that only worsen as the years roll by. But, by making changes to his lifestyle today, he’s taking control of his health tomorrow.

Do you feel like your muscles are shrinking or getting weaker? Many people gradually lose muscle mass as they get older.

Blood sugar is one of the rare nutrition topics where everyone agrees: We should avoid big peaks and dips and aim for a steady curve. Spikes cause inflammation, accelerate aging, and lead to type 2 diabetes. Crashes make us feel moody and tired, and crave foods we don’t need.

We use it to fry, roast, or dress a salad. Cooking oil is a kitchen staple. But it's hard to know which is healthiest for each scenario.

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: what cooking oils should you use and when?

More than half of us have high cholesterol — and new research suggests that having even slightly raised levels in our 30s could significantly increase our chances of developing heart disease.

In this enlightening podcast Steven Bartlett interviews Tim Spector OBE, Professor of Genetic Epidemiology as he dispels many nutrition myths and explains how our gut microbiome underpins our overall health - mental and physical.

I loved this Zoe Podcast as it sits with my belief systems. Reduce the risks of damaging your heart health focus on: 1. Getting enough quality sleep.

So, is coffee a guilty treat as many of us suspect? Or is it a health drink feeding your good gut bacteria?

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health.

In this episode, Chris sat down with Stu McGill and Marc Surdyka. Stu provided more context surrounding his previous podcast interview with Peter Attia in addition to our recent episode discussing some of Stu’s claims during his conversation with Peter.

Our lifestyle choices can have a positive effect.
Worldwide osteoporosis affects 1 in 5 men and 1 in 3 women over the age of fifty.

Never having back issues I struggled to accept what was happening and so continued to do everything I used to do such as: going the gym, sitting for long periods in work without a break and underestimating the importance of moving correctly.