Épisodes

  • 5 Very Simple Steps to Better Health in 2026

    5 Very Simple Steps to Better Health in 2026
    Jan 7 2026
    Show Description 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. Probiotic and Prebiotic Food Cheat Sheet X: https://x.com/TimQuin0/status/2009002017356951844?s=20 Facebook: https://www.facebook.com/TimothyQuin 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.) Connect With Me X: https://x.com/TimQuin0 Facebook: https://www.facebook.com/TimothyQuin/ Instagram: https://www.instagram.com/timquin0/ Research Sources 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. https://pubmed.ncbi.nlm.nih.gov/35187864/ 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. https://pubmed.ncbi.nlm.nih.gov/34585852/ 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. https://www.eatingwell.com/benefits-of-eating-30-grams-of-fiber-every-day-11872775 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. https://www.sciencedirect.com/science/article/pii/S2468266725001641 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. https://academic.oup.com/sleep/article/47/1/zsad253/7280269 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. https://pmc.ncbi.nlm.nih.gov/articles/PMC9585152/ 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
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    16 min
  • Gut Health Explained & How to Fix Your Gut in 2026

    Gut Health Explained & How to Fix Your Gut in 2026
    Jan 3 2026

    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.)

    Connect With Me

    Facebook: https://www.facebook.com/TimothyQuin/

    Instagram: https://www.instagram.com/timquin0/

    X: https://x.com/TimQuin0

    Research Sources

    The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health - PMC
    A comprehensive review of the gut-brain axis and how gut microbiota influences neurotransmitter production, including serotonin, and its connection to mood disorders like anxiety and depression.

    Gut microbiota's effect on mental health: The gut-brain axis - PMC
    Explores the bidirectional communication between the gut microbiota and the central nervous system, and the role of dysbiosis in mental illnesses.

    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.

    Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds - Stanford Medicine
    Groundbreaking Stanford research showing how a diet rich in fermented foods enhances microbiome diversity and reduces inflammation markers.

    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.

    Harvard gut discovery could change how we treat obesity and diabetes - ScienceDaily
    Recent 2025 research from Harvard identifying gut-produced metabolites that influence liver function and insulin sensitivity, with implications for obesity and diabetes treatment.

    Exploring the Gut Microbiota: Key Insights Into Its Role in Obesity, Metabolic Syndrome, and Type 2 Diabetes - The Journal of Clinical Endocrinology & Metabolism
    Comprehensive 2024 review examining how gut microbiota composition differs in people with obesity and diabetes, and the role of bacterial diversity in metabolic health.
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    19 min
  • Collagen: What Does It Do & Are Supplements Worth The Money?

    Collagen: What Does It Do & Are Supplements Worth The Money?
    Nov 26 2025
    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.) Research Sources Collagen: What It Is, Types, Function & Benefits Biochemistry, Collagen Synthesis - StatPearls The Collagen Family Collagens—structure, function, and biosynthesis Collagen Collagen Type I Collagen - an overview A Comprehensive Review on Collagen Type I Development of Biomaterials for Tissue Engineering: From Biosynthesis to Bioscaffold Regulation of Collagen I and Collagen III in Tissue Injury and Regeneration Absorption and metabolism of orally administered collagen hydrolysates evaluated by the vascularly perfused rat intestine and liver in situ Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals Collagen Powder Absorption And Bioavailability Does Collagen Powder Survive Digestion? Absorption Explained How Collagen Works Inside Your Body: The Science Behind Absorption Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition following 12‐Week Oral Intake of a Supplement Containing Hydrolysed Collagen Clinical studies and meta-analysis on the effects of collagen, vitamin, and nutrient supplementation for the rejuvenation of collagenic fibers: a systematic review Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials Are Collagen Supplements Helpful for Arthritis? Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge Can collagen supplements help improve skin and soothe joint pain? The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review The Effects of Type I Collagen Hydrolysate Supplementation on Bones, Muscles, and Joints: A Systematic Review Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study Expert consensus on specific collagen peptides in osteoporosis management Collagen Peptide Supplementation and Musculoskeletal Performance: A Systematic Review and Meta-Analysis Collagen Science Update – March 2024 Edition Undenatured Type II Collagen (UC-II) in Joint Health and Disease: A Review on the Current Knowledge of Companion Animals UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers Collagen Type II (native): Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews UC-II Undenatured Type II Collagen for Knee Joint Flexibility: A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Study Collagen Types: The Important Differences Between I, II & III Differences and benefits between hydrolyzed collagen and ...
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    26 min
  • Autophagy: Your Disease Fighting, Life-Extending Super Power

    Autophagy: Your Disease Fighting, Life-Extending Super Power
    Nov 9 2025

    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.

    Connect With Me

    Facebook: https://www.facebook.com/QuestBiohacking

    Instagram: https://www.instagram.com/timquin0/

    Research Sources

    A Comprehensive Review of Autophagy and Its Various Roles in Health and Disease — https://pmc.ncbi.nlm.nih.gov/articles/PMC6678135/ PMC

    Autophagy: cellular and molecular mechanisms — https://pmc.ncbi.nlm.nih.gov/articles/PMC2990190/ PMC

    An Overview of Autophagy: Morphology, Mechanism, and Regulation — https://pmc.ncbi.nlm.nih.gov/articles/PMC3894687/ PMC

    Autophagy-Dependent Beneficial Effects of Exercise — https://pmc.ncbi.nlm.nih.gov/articles/PMC5538402/ PMC

    Autophagy genes in biology and disease | Nature Reviews Genetics — https://www.nature.com/articles/s41576-022-00562-w Nature

    Autophagy and Aging: Maintaining the Proteome through Exercise, Nutrients & mTORC1 — https://pmc.ncbi.nlm.nih.gov/articles/PMC6351830/ PMC

    Autophagy in health and disease: A comprehensive review — https://www.sciencedirect.com/science/article/pii/S0753332218309053 ScienceDirect

    Beneficial effects of intermittent fasting: a narrative review — https://e-jyms.org/journal/view.php?doi=10.12701%2Fjyms.2022.00010 e-jyms.org

    Autophagy: Definition, Process, Fasting & Signs – Cleveland Clinic — https://my.clevelandclinic.org/health/articles/24058-autophagy Cleveland Clinic

    The effect of fasting or calorie restriction on autophagy induction — https://www.sciencedirect.com/science/article/pii/S1568163718301478 ScienceDirect

    Physical Exercise and Selective Autophagy: Benefit and Risk — https://www.mdpi.com/2073-4409/8/11/1436
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    21 min
  • Health & Longevity Insight: Metabolic Disease & Dementia, Eat 5-A-Day For Better Sleep, AI Prostate Cancer Diagnosis

    Health & Longevity Insight: Metabolic Disease & Dementia, Eat 5-A-Day For Better Sleep, AI Prostate Cancer Diagnosis
    Nov 5 2025

    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.

    Connect With Me

    Facebook: https://www.facebook.com/QuestBiohacking

    Instagram: https://www.instagram.com/timquin0/

    Research Sources

    Scientists say this simple diet change can improve sleep fast | ScienceDaily

    Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults

    NHS to offer same-day prostate cancer diagnosis - BBC News

    Role of age and exposure duration in the association between metabolic syndrome and risk of incident dementia: a prospective cohort study - The Lancet Healthy Longevity
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    9 min
  • Rosehip Supplements: What Are They & What Are The Health Benefits?

    Rosehip Supplements: What Are They & What Are The Health Benefits?
    Nov 1 2025

    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?

    Connect With Me

    Facebook: https://www.facebook.com/QuestBiohacking

    Instagram: https://www.instagram.com/timquin0/

    Research Sources

    Therapeutic Applications of Rose Hips from Different Rosa Species

    Effects of Daily Intake of Rosehip Extract on Low-Density Lipoprotein Cholesterol and Blood Glucose Levels: A Systematic Review

    Effects of rose hip intake on risk markers of type 2 diabetes and cardiovascular disease: a randomized, double-blind, cross-over investigation in obese persons

    Daily intake of rosehip extract decreases abdominal visceral fat in preobese subjects: a randomized, double-blind, placebo-controlled clinical trial

    Unveiling the effects of Rosa canina oligosaccharide liposome on neuropathic pain and motor dysfunction following spinal cord injury in rats: relevance to its antioxidative effects

    Dietary rose hip exerts antiatherosclerotic effects and increases nitric oxide-mediated dilation in ApoE-null mice

    Rose Hip
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    14 min
  • Chronic Inflammation: What it is, why it's bad, and what you can do to avoid it

    Chronic Inflammation: What it is, why it's bad, and what you can do to avoid it
    Oct 22 2025
    Chronic inflammation is closely linked to the biggest causes of death worldwide, silently contributing to heart disease, cancer, diabetes, and Alzheimer's. Unlike acute inflammation that heals injuries, chronic inflammation can persist for months or years, damaging tissues and organs without obvious symptoms. In this episode I do a deep dive on chronic inflammation and by the end of it you should have a better understanding of what chronic inflammation is, how it damages our bodies, what causes it and most importantly, what you can do to prevent it. C-Reactive Protein Testing To find out if you might be suffering from chronic inflammation, a C-reactive protein (CRP) test is a good place to start. You can get a quality home test kit from OneDayTests.com using the link below and a 10% discount using the exclusive code "Quest10". OneDayTests.com: https://onedaytests.com/products/c-reactive-protein-crp-blood-test Use this code for a 10% discount on eligible test kits: Quest10 Quality Health Supplements I use WeightWorld supplements. 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.) Meditation & Mindfulness Apps Calm: https://www.calm.com/ Headspace: https://www.headspace.com/ Chronic Inflammation Action Plan (Google Doc) Connect With Me Facebook: https://www.facebook.com/QuestBiohacking Instagram: https://www.instagram.com/timquin0/ Research Sources Chronic Inflammation - StatPearls - NCBI Bookshelf UK Inflammation Crisis 2 in 5 Britons Affected 2025 Chronic Inflammation is now the silent epidemic causing 60% global adult deaths: Cause, symptoms, and treatment - The Economic Times Chronic inflammation messes with your mind. Here's how to calm it | New Scientist Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification Discovering Inflammation in Atherosclerosis: Insights from Pathogenic Pathways to Clinical Practice The Role of Inflammation in Cancer: Mechanisms of Tumor Initiation, Progression, and Metastasis Inflammatory Trajectory of Type 2 Diabetes: Novel Opportunities for Early and Late Treatment The Relationship Between Chronic Inflammation and Diabetes-Related Heart Complications - CVRTI Adipose Tissue as an Endocrine Organ | The Journal of Clinical Endocrinology & Metabolism | Oxford Academic Obesity and inflammation: the linking mechanism and the complications - PMC Saturated Fatty Acids Produce an Inflammatory Response Predominantly through the Activation of TLR4 Signaling in Hypothalamus: Implications for the Pathogenesis of Obesity - PMC Weight Loss Benefits for Arthritis Elevated Inflammatory Markers in Response to Prolonged Sleep Restriction Are Associated With Increased Pain Experience in Healthy Volunteers
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    46 min
  • Creatine & The Brain: Can It Prevent Age-Related Mental Decline and Enhance Cognitive Function?

    Creatine & The Brain: Can It Prevent Age-Related Mental Decline and Enhance Cognitive Function?
    Oct 7 2025

    Creatine supplements have long been a staple in the fitness community, proven to be a safe and effective way to boost strength and muscle growth. But today, its reputation is evolving from the gym to everyday life, thanks to emerging evidence suggesting creatine may also support brain health.

    Recent studies show promising benefits for memory, attention, and processing speed, with particular interest for older adults seeking ways to stay sharp as they age.

    With a new wave of hype about creatine's brain enhancing effects I cut through the surface layer to expose the hard facts.

    Quality Creatine Supplements I Use

    I use WeightWorld creatine supplements. They produce great value, quality products and I've been very pleased with the results.

    Creatine Monohydrate Powder (simply mix with water and drink):

    https://tracking.comfortclick.eu/SHOFA

    Creatine Monohydrate Tablets (super convenient if you're on the move):

    https://tracking.comfortclick.eu/SHOFC

    Creatine Monohydrate Gummies (super convenient and a tasty little treat):

    https://tracking.comfortclick.eu/SHOFD

    (I may be affiliated with these brands and receive a small commission if you buy via my link. This doesn't cost you more, and anything I earn helps me to devote more time to researching and producing this podcast.)

    Connect With Me

    Facebook: https://www.facebook.com/QuestBiohacking

    Instagram: https://www.instagram.com/timquin0/

    Research Sources

    - Effects of Creatine Supplementation on Brain Function and Health - PMC

    - Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports

    - Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials

    - Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review - ScienceDirect

    - Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review - PMC
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    15 min