Christmas lunch may be one of the biggest meals of the year, and it’s often served after a morning of skipping breakfast and picking at mince pies. By the time the table is set, most people are ravenous, eating fast and barely pausing to breathe. Satiety signals take time—around 20 minutes to reach your brain—so mindless overeating is almost guaranteed. But what if you could enjoy every bite, feel satisfied and still leave the table energised?

Live on TV, I revealed someone’s biological age—and the curiosity was electric. People wanted to know: “How young am I really?” Because age on your passport tells one story; biological age tells another. Chronological age is just years on a calendar. Biological age measures how well your body is actually functioning. It moves forward and backward depending on stress, recovery, inflammation and lifestyle. And while you can’t change the date on your birth certificate, you can change your biological age.

Today is a glorious day in London—blue skies, warm air, the kind of light that makes you forget why anyone ever chases the sun elsewhere. But August is peak holiday season, and every trip abroad carries one hidden tax on your body clock: jet lag. A few years ago I laughed jet lag off as inevitable—falling asleep too early, waking up at ridiculous hours, 4 am with the children at 4 am. Now I know jet lag is not inevitable. It’s physics and biology—and when you understand how light and food reset your inner clock, you can bend time to your advantage.

This week a member of The Million Hour Club asked me, “What’s the deal with magnesium? Everyone seems to be talking about it, but I don’t actually know enough about it or what to take.” She’s right. Magnesium has many forms and isn’t just one thing. It’s more like the Avengers: same team name, but each one has a different power.

This week I broke my foot… saving a life. Not a person. Not a pet. A caterpillar. One awkward sidestep to avoid crushing it on its way to butterflyhood… and my toe took the hit instead. It made me think even more about bone health — how easy it is to take it for granted until something snaps. Let’s dive into bones and the foundation that literally carries you through life.

The leaves are falling, the light is fading, and so is our immune resilience. Every autumn I see the same pattern: coughs, colds and sore throats creeping in. It hit close to home last week when my little dog Stormzy spent four days in hospital with a fever. Watching him, withdrawn, no appetite, no wagging tail, reminded me how universal this is. And here’s what's important: it’s not the virus that decides the outcome, it’s the host. Your immune system is the deciding factor. Let’s dive in…

This week I’ve been thinking about invisible forces. The ones we can’t see, touch or taste. I’m talking about EMFs — electromagnetic fields. The Wi‑Fi waves, Bluetooth signals and mobile phone radiation we live in every day. We don’t see the waves, but our bodies notice them. So what are EMFs and why should we care? Let’s dive in…

Bleeding gums aren’t just a dental inconvenience – they’re a biological broadcast. If your gums are bleeding, even a little, your body is telling you something important. Most people think oral health is about the mouth, but the community of around two billion bacteria living in your mouth influence inflammation, immunity, metabolism, mood and even memory.

If there’s one hormone every high‑achiever needs on their radar, it’s cortisol. Cortisol wakes you, sharpens your focus, fuels movement and helps you meet the day’s demands. We often label it the stress hormone, but it’s about get‑up‑and‑go. Without it, you’d feel lost.

As winter looms and layers pile on, patients tell me: “I’m catching every bug,” “My mood’s off,” “I’m feeling sluggish”. Often, their vitamin D is tanking. We think vitamin D is about bones, but it’s doing far more.

“Protein is king.” That’s the mantra you hear in gyms. But there’s a new buzzword: fibremaxxing. While protein builds you, fibre fuels you—not directly, but by feeding the trillions of microbes that outnumber your own cells.

This week, a client asked me: “My watch tells me my VO₂ max — what really is this, is it accurate and does it even matter?”. It’s a number on your Apple Watch or Garmin, and it’s not just about fitness; it might be one of the most powerful predictors of how long and how well we live.

This week I was stretched—physically. I walked out of an assisted stretching session feeling like my joints were oiled, my posture lifted, and my nervous system reset. Most people think stretching is optional: something you do if you’re into yoga, injured, warming up, or feeling guilty for sitting. They either stretch so gently nothing changes or force it so hard their nervous system clamps down.

Happy November! October’s been quite the whirlwind… which is why I’ve been thinking about rest this week. Not the kind that happens when you collapse at night, but micro‑rest—the recovery moments woven through your day.

Most people treat exhaustion like achievement, yet it’s recovery that determines resilience. Healthspan expands not by doing more but by restoring more deeply.

This month, I’ve been speaking at wellness festivals all over—Mindset Unlimited, Wellnergy, Better Man—and in between the stages, one thing on the stalls keeps catching my attention: mushrooms. Tinctures, tonics, teas—each promising everything from better brainpower to bulletproof immunity.

This week in the Million Hour Club, one of the members asked me if I could check her cholesterol levels. With a quarter of the world population being wiped out by heart disease each year (re‑read that), testing cholesterol—more specifically lipids—is a good idea... a very good idea. However, there's one metric that most people (including most doctors) miss when it comes to cholesterol—yet it's one that could dramatically change your long-term heart outcome: Lipoprotein(a) – Lp(a).

I’ve been thinking a lot this week about what makes me feel alive, grounded, and energised—and it always comes back to one thing: mitochondria. They might be invisible, but they’re a key hallmark of ageing—and more

Here's a question I've been asked this week:

“I like exercising in the evening on my way home from work but could this be affecting my sleep?”

Let's dive in...

I’ll be honest—creatine and I have had a rocky relationship. For a year I was “on and off,” mostly off. Why? Compliance: tasteless powders, occasional bloating. This week, though, I switched to creatine gummies—no compliance issue. But are they giving me enough of what I need? And why creatine at all? Let’s dive in.