Air Pollution and Longevity: Data, Devices, and Decisions to L.I.V.E. a Million Hour Life
Originally sent to subscribers on 12 November 2025
Every November, as the fireworks fade and the air still smells faintly of smoke, I’m reminded that what we can’t see is often what matters most.
I used to love fireworks - the spectacle, the shared awe, the shimmer in my children’s eyes. Disney World, Legoland, our local park, we saw them all. But now, when the sky lights up, I don’t see bursts of beauty in the sky, I see the aftermath: toxins, particulates, and pollutants drifting quietly into our lungs. What’s floating in the air after those “ooh-aah” moments doesn’t just vanish into the night. It lingers. In the air. In the soil. And sometimes, in us.
Let’s dive in.
DATA
Where insight becomes impact
What I’ve been looking at this week…
When fireworks explode, they release more than just light. You’re inhaling a chemical cocktail: particulate matter (PM₂.₅), sulphur dioxide, heavy metals, and volatile organic compounds (VOCs).
A 2024 Guardian analysis found that PM₂.₅ levels in UK cities spike up to 200% during Bonfire Night celebrations. That’s air quality comparable to central Bangkok on a bad day. And the colours that look so spectacular? They come from metals:
Barium for green
Copper for blue
Strontium for red
Aluminium and magnesium for white sparkles
Each one leaves fine metal residues in the air. Now you may think “it only lasts a few hours, so no big deal.” But the chemical burden and metal deposition persist for days, settling into the soil, the water and your lungs. What most people don’t realise is that these particles don’t just irritate your lungs; they can enter your bloodstream, creating oxidative stress and inflammation that accelerate cellular ageing.
And here’s the other piece that’s often missed: fireworks aren’t just local pollution events. The heavy metals and soot particles can drift for miles, meaning you could be exposed even if you never light a single sparkler.
And it’s not just you who’s affected. Animals are far more sensitive to these pollutants - their smaller lungs and faster metabolic rates mean a greater toxic load per breath. My two dogs, Stormzy and Ollie, react in completely different ways: one barks relentlessly, his cortisol clearly spiking; the other trembles and hides, paralysed by the noise. Both are releasing adrenaline in waves, their bodies caught in fight-or-flight.
Now imagine what’s happening inside your body when the air carries that same invisible stress signal.
And here’s the thing most people miss - not everyone detoxifies these pollutants the same way. Your ability to neutralise and excrete toxins depends heavily on your genetic blueprint.
Take CYP1A1, for instance, a key gene in your Phase I liver detoxification pathway. If you carry a slow variant of this gene, you produce fewer of the enzymes needed to break down polycyclic aromatic hydrocarbons (PAHs), the exact cancer triggering carcinogens produced by smoke and fireworks. That means after exposure, your toxin load stays higher for longer. You feel more fatigued, your recovery dips, and cellular ageing accelerates.
Now layer in your methylation genes like MTHFR, COMT. If these are sluggish, your Phase II detox pathways (the ones that help “package and ship” toxins out of the body) are less efficient. Toxins that should be neutralised get recirculated.
This is why I always remind my clients: you don’t live in the same body as anyone else, so your detox plan shouldn’t look like anyone else’s either.
DEVICES
Track it to hack it.
What I’ve been monitoring this week…
Here's my triad:
The Plume Labs App
It’s become a daily ritual - a quick glance in the morning. It tracks the Air Quality Index (AIQ) wherever you are. I treat it like a personal weather forecast for my lungs. If the air’s bad, windows stay shut and workouts move indoors. Interesting to see the levels spike up and linger when the neighbours were enjoying their firework celebrations this weekend!The Indoor Air Purifier
This is one of the simplest yet most underrated detox devices. I use a HEPA + activated carbon purifier to trap both particulates and volatile chemicals. It’s the difference between breathing recycled toxins and refreshed air. Tip - make sure to remember to change the filter regularly (note to self!)The Sauna
Consider this your internal air filter. Heat improves circulation and stimulates lymphatic flow, and sweating enhances excretion of heavy metals through the skin. Regular sauna use also lowers oxidative stress markers and supports cardiovascular health - the same systems air pollution silently undermines.
These three devices - the Plume app, the purifier, and the sauna - give you a full-circle feedback loop: measure the exposure, manage the environment, mobilise the elimination.
DECISIONS
From knowing to doing.
What this means for YOU…
Clean air starts inside you. And knowing how your body processes pollutants is an important step in protecting your healthspan.
Here’s where testing becomes essential, not optional:
Heavy Metal & Environmental Toxin Profile
Measures your body’s current burden of metals like lead, cadmium, mercury, and arsenic, plus organic pollutants. Even mild elevations can blunt mitochondrial function and hormonal balance.Detoxification & Methylation Panel
Analyses your Phase I and Phase II liver pathways. Do you convert toxins too slowly (so they linger) or too quickly (so you create more reactive intermediates)? And also checks methylation efficiency, crucial for cellular repair and DNA protection.Genetic Testing (CYP1A1, MTHFR, COMT, GSTM1, etc.)
This is your personal instruction manual for detox. CYP1A1 tells you how you clear hydrocarbons from smoke and charred foods. COMT influences how you process adrenaline and stress. MTHFR and GSTM1 determine how effectively you conjugate toxins for elimination.
When I combine these results, I can tell you exactly how your liver, lungs, and longevity interact and where your bottlenecks are.
From there, build a precision detox plan: nutrients that match your genetics (B-vitamins for methylation, NAC and glutathione for antioxidant defence). Lifestyle levers (sauna frequency, hydration, targeted movement). Lung longevity practices - improving your BOLT score through Breathflow sessions.
Here’s what you can do to clear the smoke - literally and metabolically:
Track your air. Use the Plume Labs app. If air quality is poor, modify the timing of your outdoor run.
Support your detox organs. Your liver is your natural filter. Cruciferous vegetables (broccoli, rocket, kale), garlic, and sulphur-rich foods help activate the body’s detox enzymes.
Hydrate and mobilise. Water helps flush water-soluble toxins through your kidneys. Add a pinch of sea salt or electrolytes to optimise mineral balance.
Sweat it out. Regular sauna sessions or even brisk walks help your body excrete lipid-soluble toxins and metals through sweat.
Measure your breath. Test your BOLT score weekly. Aim to hold your breath on an exhale for over 30 seconds - that’s your marker of healthy lung elasticity and efficient CO₂ tolerance.
Upgrade your breathing. Try the 6-60 Breathflow - six slow breaths a minute, every sixty minutes. It lowers cortisol, boosts nitric oxide, and improves oxygen exchange.
Care for your companions. If you have pets, create a quiet calm space. Your own calm presence will lower their stress hormones - and yours too.
Importantly - test now and get prepared - because these fireworks will be back with an even bigger worldwide bang to see the New Year in!
Case in point: One of my 10-years-younger-in-10-weeks clients in London, a 52-year-old entrepreneur, noticed a significant HRV dip during the Diwali fireworks in October. We ran a Heavy Metal & Toxin Panel which showed her aluminium and cadmium levels were elevated. After four weeks of sauna, NAC supplementation, and Breathflow practice, both her markers and her HRV improved. That’s the Million Hour Method in motion — Data, Devices, Decisions.
If you'd like to make decisions with precision based on your personal data and using tests and trackers that are specific for you, then book a private consultation and let's start to decode your health.
DIARY
Where you’ll find me…
Last week: Back from beautiful Bahrain, celebrating a stunning wedding - no fireworks in the sky, but what a blast of connection and joy! When I got back I also had the pleasure of speaking at The City Women Network on stress, or as I like to call it, the silent saboteur of longevity. If your organisation is looking for a speaker who can bring all the energy of fireworks without the fallout, let’s talk.
This week: Deep in education mode, exploring everything from spike proteins to histamine, methylation pathways to ancient medical wisdom. I love it when modern science meets timeless insight. More on that in upcoming Memos.
Next week: Palm Beach, here I come! A blend of sun, science, and strategy - I’ll share the highlights from the trip in upcoming editions.
DISTINCTION
A thought to pause on…
"Your breath is your bridge between the outside world and your inside world."
Every inhale carries information. Every exhale carries toxins.
Breathe with awareness, test with precision.