Author | Lightnews

Zib Atkins

@ayuswellness.bsky.social

5.1K followers 13K following 1.4K posts

Helping busy people optimise health 🧬💪 Energy | Nutrition | Sleep | Fat loss | Longevity 18 yrs cutting through health myths ⬇️ Proven tools & protocols I use https://linktr.ee/ayuswellness

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Zib Atkins @ayuswellness.bsky.social · Mar 7

It took 10,000 hours, 10 years, and 1,000+ research papers to learn these 7 longevity lessons.

You get them in 2 minutes:

1. Movement Matters Most

↳ Just a few minutes of daily movement counters sedentary damage
↳ Mix cardio and strength - both impact different longevity pathways

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Zib Atkins @ayuswellness.bsky.social · 3h

This drop in core temperature has been linked many times to quicker sleep latency (falling asleep) and better, deeper sleep.

It’s also recently been linked to an increased HRV – which indicates reduced physiological stress.

Try it and see if it works for you.

Let me know if it does!

Zib Atkins @ayuswellness.bsky.social · 3h

20 mins before bed time have a hot shower, bath or sauna.

The warmth will lead to an increased circulation to your skin as your body tries to reduce its temperature.

When you come out of the heat, this causes a rebound drop in core temperature.

Zib Atkins @ayuswellness.bsky.social · 3h

Better sleep = Longevity benefits, reduced risk of most chronic disease, mental health, next day energy/insulin sensitivity/satiety/performance….

The list goes on!

But how to get it?

Here’s a simple trick for you to try:

Zib Atkins @ayuswellness.bsky.social · 2d

I’ve spoken with many people who say they don’t eat much, but overlook the 500+ calories in their morning Starbucks.

They wonder why they're not losing weight.

These kind of liquid calories are the worst.

Basically zero for nutritional quality….

Zib Atkins @ayuswellness.bsky.social · 2d

The Hidden Danger in Tea Bags

Zib Atkins @ayuswellness.bsky.social · 3d

Squats will help you walk up the stairs.

Deadlifts will help you pick up and carry your food shopping bags.

Sprints will help you play chase with your great-grandchildren.

And brisk walks will help keep your heart working properly throughout it all.

Build your reserve.

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Zib Atkins @ayuswellness.bsky.social · 4d

When it does this, the DNA needs to be repaired as its stability is compromised.

To make it worse, the repair enzymes can also be damaged by 4-HNE.

Over time, the need for increased DNA repair can overwhelm the system.

This accelerates aging.

PMID: 40864799

Zib Atkins @ayuswellness.bsky.social · 4d

So, when we consume more omega 6, we end up with cells with too much omega 6 in their membrane.

Unfortunately, they are very susceptible to being broken down by the ROS produced in our cells.

So,

More omega 6 = more 4-HNE

And - 4-HNA likes to form adducts with DNA and cellular proteins.

Zib Atkins @ayuswellness.bsky.social · 4d

This is where that 4-HNE I mentioned earlier comes in.

It’s one of the primary breakdown products of omega-6 fatty acids.

Omega 3 and 6 both compete for insertion in our cellular membranes - it’s like a first come first served scenario.

Zib Atkins @ayuswellness.bsky.social · 4d

Like their links to Alzheimer’s, inflammatory bowel disease and NAFLD.

But, research seems to suggest that it’s their ratio against omega 3 in our diet that’s the biggest problem.

Too much omega 6 and not enough omega 3.

Leading to chronic inflammation, oxidative stress and lipid peroxidation.

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Zib Atkins @ayuswellness.bsky.social · 4d

Seed oils are damaging your health.

I bet you’ve heard this many times over the last few years.

But - do you know why?

4-HNE is a likely candidate.

It’s not that the oils are inherently bad.

Yes, their industrial processing causes additional problems…

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Zib Atkins @ayuswellness.bsky.social · 4d

Don’t make this mistake when buying blueberries

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Zib Atkins @ayuswellness.bsky.social · 5d

And - a simple way to boost your HRV is through slowing down your exhales.

Before you go to bed today:

Try 4-7-8 breathing: inhale 4, hold 7, exhale 8.

Just 2 minutes.

Then see what happens to your HRV overnight.

Tip – A higher HRV is better!

Zib Atkins @ayuswellness.bsky.social · 5d

One of the most under-appreciated longevity biomarkers?

Parasympathetic nervous system activation.

Your 'rest and digest' mode.

Its strongly linked with longevity.

A simple way to measure this is through your HRV.

You might not have recognised it before, but most trackers measure this.

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Zib Atkins @ayuswellness.bsky.social · 6d

I’ve been trying to optimise the light environment in my family home for many years now.

Knowing what I do about it’s effect, I designed a full-spectrum bulb with 3 modes that mimic natural light – helping optimise your circadian rhythm.

Here’s the link:

www.ayuswellness.co.uk/collections/...

Zib Atkins @ayuswellness.bsky.social · 6d

Avoid exposing yourself to standard LED lights after sunset.

Use blue light filters on your devices.

Swap your bulbs at home to circadian adjustable bulbs or incandescents.

If it’s unavoidable, like during shift work, then supplementing with melatonin could be protective.

Zib Atkins @ayuswellness.bsky.social · 6d

Less melatonin = less DNA repair, antioxidant defenses, inflammation control, and cell cycle regulation.

Melatonin also modulates the immune system.

A depleted immune system has a lower ability to recognise and destroy cancerous cells…

What’s the solution?

Zib Atkins @ayuswellness.bsky.social · 6d

Exposure to artificial light at night has been linked with an increased risk of breast, prostate and pancreatic cancer…

How?

Melatonin is likely the main issue.

Artificial white led light suppresses melatonin production.

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Zib Atkins @ayuswellness.bsky.social · 6d

Our biology has evolved to be controlled by natural light.

Unfortunately, we are rarely exposed to natural light.

And, we are just starting to uncover what this leads to.

Take cancer for example.

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Zib Atkins @ayuswellness.bsky.social · 7d

If you truly want to be healthy:

• Avoid sugar, not salt
• Avoid junk food, not meat
• Avoid seed oils, not butter
• Fix insulin resistance and inflammation, not “cholesterol”

Eating whole food isn’t restrictive.

Eating the same toxic junk every day is.

Zib Atkins @ayuswellness.bsky.social · 7d

Zib Atkins @ayuswellness.bsky.social · 9d

EPA/DHA: the 2 most bioactive omega-3’s, protects brain and heart health, reduces inflammation, boosts skin and hair health.

The yolk is the most nutrient-dense part.

Please do not throw it away.

Zib Atkins @ayuswellness.bsky.social · 9d

There are 2 compounds in egg yolks that most people don’t get enough of:

Choline: forms the neurotransmitter acetylcholine, helps prevent fatty liver, boosts memory and supports detox.

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Zib Atkins @ayuswellness.bsky.social · 10d

Protein forms the bricks for you to build a strong resilient body, with optimal immune health.

Particularly if it’s rich in leucine - this stimulates protein synthesis (more bricklayers).

1.6-2g/day may be even more effective for muscle growth/maintenance + generally shown to safe for most people.

Zib Atkins @ayuswellness.bsky.social · 10d

More surprisingly - the protection was even stronger in those with advanced kidney disease.

Don’t fall into the trap of thinking protein is damaging for your kidneys or health.

Loss of muscle mass is one of the biggest longevity killers.