Want to stay healthy and look and feel great as you get older?
You do? Great! You're in the right place, because that's what this podcast is all about.
I research how we can slow the effects of aging and live a healthier, longer life. I cover the foundations of longevity – sleep, nutrition, exercise and lowering chronic stress. Just getting better at these will greatly improve your health.
I also explore cutting-edge longevity treatments. Things like GLP-1 weight loss medication, peptides, infrared therapy, cryotherapy and many other things that could extend not just your lifespan but also your healthspan – the number of years we live in good health.
If you're curious, join me and discover how to live a long, healthy and active life.
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What is VO2 Max & Could It Be The Most Important Health Metric?
Episode 33
Sunday, August 23, 2026 • Duration 23:12
How do you improve VO2 max? In this episode, you'll find out why this single fitness number has become one of the most powerful predictors of how long and how healthily you'll live — with research suggesting low VO2 max carries greater health risks than smoking, diabetes, or even heart disease. You'll learn what a good VO2 max looks like for your age, how to measure it through a lab test, the Cooper test, or your fitness watch, and how to improve it through zone 2 training and high-intensity interval training. I've put together free VO2 max training programmes to get you started — grab them using the link in the show notes.
Show Timestamps
00:46 — VO2 Max Introduction 01:44 — What Is VO2 Max? 10:34 — How Can I Measure My VO2 Max? 14:52 — How Can I Improve VO2 Max? 20:27 — VO2 Max Summary
Could aging truly be optional? Dr. Hany Demian brings a fresh perspective on the future of healthcare through the lens of longevity medicine, regenerative medicine, biological age, and preventative health. Rather than focusing only on treating disease after it appears, he shares how root-cause medicine, cellular health, and better daily habits may help us slow down the aging process and improve long-term health and wellbeing.
We unpack how biological age differs from chronological age, why sleep, nutrition, exercise, and stress management are such powerful drivers of health, and how small lifestyle changes can make a big difference over time. Dr. Demian also explains the role of emerging approaches like peptides, exosomes, stem cells, hormone optimization, and other regenerative therapies in supporting healing and recovery.
If you're interested in healthy aging, reverse aging, functional medicine, health optimization, and the science behind living longer and better, this episode is for you. You'll hear practical insights you can apply now, alongside a bigger vision for what the future of medicine could look like when healthcare becomes more proactive, personalized, and focused on prevention.
Guest credentials:
Dr. Hany Demian is a longevity and regenerative medicine specialist with clinical experience across Canada, Egypt, and the US. His work focuses on helping patients understand their biology, improve health outcomes, and take a more proactive approach to aging well.
The 5:2 Diet Explained - How To Lose Weight & Get Healthy: Weight Loss Diets Mini-Series - Part 1
Season 1 · Episode 23
Tuesday, January 20, 2026 • Duration 08:54
Learn about the 5:2 diet in this bite-sized guide. If you want to lose weight and improve your heath this popular intermittent fasting approach might be what you are looking for.
I touch on the science behind intermittent calorie restriction, practical tips for following the diet, potential health benefits, including improved blood sugar control and heart health, and who should avoid this eating plan. Perfect for anyone wondering if the 5:2 diet is right for their weight loss journey.
This episode is part of my weight loss diet mini series, exploring different approaches to healthy eating and sustainable weight loss.
If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.
(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)
The US has just released new dietary guidelines, and there have been some welcome updates since the last edition. More emphasis on protein, a friendlier stance on full-fat dairy, and explicit warnings about ultraprocessed foods reflect advances in research and our understanding of nutrition.
But how does this compare with the somewhat outdated UK government dietary guidelines, issued way back in 2016?
In this episode, we compare the new US guidelines with the UK's Eatwell Guide. We look at where they agree, where they differ, and what these differences actually mean for how you eat. From protein targets to the processing debate, we break down the practical takeaways you can use, whether you're trying to maintain muscle as you age, feed your family well, or just understand what "eating healthy" actually looks like in 2026.
Quality Health Supplements
If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.
(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)
The start of a new year often comes with big health goals, bold promises, and plenty of noise. In this episode of Quest for Longevity, Tim cuts through the hype and shares five simple, evidence-based ways to improve your health in 2026.
You'll learn practical strategies to support weight loss, fitness, energy, and healthy aging — including how to move more and build strength, eat more protein and fibre for better metabolic and gut health, improve sleep quality, reduce stress, and create habits that actually stick.
Rather than extreme diets, supplements, or quick fixes, this episode focuses on realistic lifestyle changes backed by science that support long-term health and longevity.
If you're looking for a clear, trustworthy guide to starting the year in a healthier, more sustainable way, this episode is a great place to start.
If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.
(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)
Research Sources
Gut Health Explained & How to Fix Your Gut in 2026
Season 1 · Episode 20
Saturday, January 3, 2026 • Duration 18:46
Show Description
There is an increasing amount of buzz around gut health right now, so I decided to dive in and find out why. In this episode, I explore what the gut is, what gut health means and why it matters far more than you might think. And most importantly, what we can do, starting today, to improve our gut health through simple dietary and lifestyle changes.
Quality Health Supplements
If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.
(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)
Collagen: What Does It Do & Are Supplements Worth The Money?
Season 1 · Episode 19
Wednesday, November 26, 2025 • Duration 26:17
Do collagen supplements live up to the hype? This evidence-based episode cuts through the marketing claims to reveal what science really says about collagen supplements. We explore what collagen is, how it works in your body, and examine the latest clinical trials and meta-analyses on skin health, joint pain, bone density, and muscle function.
Perfect for anyone considering collagen or wanting to understand the science behind this billion-dollar industry.
Quality Health Supplements
I use WeightWorld supplements. They produce great value, quality products and I've been very pleased with the results.
(I am affiliated with WeightWorld and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you any extra and anything I earn helps me to devote more time to researching and producing this podcast.)
Autophagy: Your Disease Fighting, Life-Extending Super Power
Season 1 · Episode 18
Sunday, November 9, 2025 • Duration 21:09
Autophagy is the body's natural recycling system that cleans out damaged cells and renews them from within. We'll look at how this built-in process helps slow aging, boosts energy, and protects against disease, and how simple habits like fasting, exercise, and quality sleep can help switch it on. No extreme diets or complicated science — just practical ways to support your body's own repair system and live a longer, healthier life.
Autophagy genes in biology and disease | Nature Reviews Genetics —
Health & Longevity Insight: Metabolic Disease & Dementia, Eat 5-A-Day For Better Sleep, AI Prostate Cancer Diagnosis
Season 1 · Episode 17
Wednesday, November 5, 2025 • Duration 08:57
Join me as I unpack the latest science and developments shaping the future of health and longevity.
This week on the Quest Health & Longevity Insight:
Discover how getting your 5-a-day could improve your sleep, how the power of AI is poised to revolutionise prostate cancer diagnoses, and why managing metabolic health in mid-life could protect your brain from dementia in your later years.
Rosehip Supplements: What Are They & What Are The Health Benefits?
Season 1 · Episode 16
Saturday, November 1, 2025 • Duration 14:08
In this episode, I dive into the research on rosehips. This ancient remedy has shown impressive results in osteoarthritis trials, and even emerging studies on metabolism nerve damage. Are the claims about it's benefits overhyped or is this humble supplement worth adding to your stack?
Here is a list of sources I consulted to help me produce this episode of Quest For Longevity:
Breathing Practices for Stress and Anxiety Reduction (PMC) — a peer-reviewed article summarizing how controlled breathing influences autonomic nervous system activity and supports stress and anxiety reduction. https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/
Effect of breathwork on stress and mental health: A meta-analysis (Nature) — evidence that structured breathwork interventions can improve stress and mental-health outcomes, though research design matters. https://www.nature.com/articles/s41598-022-27247-y
The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — a comprehensive review showing that increased protein intake improves lean body mass and muscle function, which are key to healthy ageing. https://pubmed.ncbi.nlm.nih.gov/32232404/
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults — meta-analytic evidence that higher daily protein intake contributes to gains in lean body mass and muscle performance.
Higher dietary fibre intake is associated with increased skeletal muscle mass and strength in adults aged 40 years and older — research linking greater fibre intake with higher lean mass, better body composition, and muscle strength, which supports functional health as we age.
What Happens to Your Body When You Eat 30 Grams of Fiber Every Day — a recent overview explaining how higher fibre intakes improve digestion, satiety, cholesterol, and blood sugar control.
Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis — this meta-analysis shows that around 7,000 steps per day is linked with significantly lower risk of mortality and major diseases compared with very low step counts, making daily movement both evidence-based and achievable.
Sleep regularity is a stronger predictor of mortality risk than sleep duration — research demonstrating that both sleep consistency and adequate duration are linked with lower premature mortality risk and improved cardiometabolic outcomes.
Sleep and healthy aging: A systematic review and path forward — a broad review showing associations between positive sleep indicators (e.g., adequate, consistent sleep) and healthy aging outcomes.
Breathing Practices for Stress and Anxiety Reduction (PMC) — a peer-reviewed article summarizing how controlled breathing influences autonomic nervous system activity and supports stress and anxiety reduction. https://pmc.ncbi.nlm.nih.gov/articles/PMC10741869/
Effect of breathwork on stress and mental health: A meta-analysis (Nature) — evidence that structured breathwork interventions can improve stress and mental-health outcomes, though research design matters. https://www.nature.com/articles/s41598-022-27247-y
The microbiome in autoimmune diseases - PMC Discusses how gut microbiome dysbiosis plays a role in autoimmune diseases including rheumatoid arthritis, Crohn's disease, and multiple sclerosis, and how the microbiome regulates immune system development and function.
Emerging role of gut microbiota in autoimmune diseases - Frontiers in Immunology Examines how gut microbiota influences autoimmune disease onset and progression through immune cell regulation and intestinal barrier function.
Dietary Fiber Intake and Gut Microbiota in Human Health - PMC Reviews how dietary fiber is fermented by gut microbiota to produce beneficial short-chain fatty acids and how fiber intake modulates microbiome structure and diversity.
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