F-Bomb Longevity Made Easy

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Julia has been studying the effects of music and sound on behaviour and wellness for 30 years. The first book helped in boosting a surge of interest in this area and became a unique music-based wellness programme run at offices of some of the largest companies in the world.

For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.” Do slow-motion moves that make your largest muscles reach the point of fatigue – try doing push-ups or squats really slowly until you can’t do any more. 10. BEAT STRESS Listening to loud music stimulates the nervous system when it produces “the chills”, and when experienced with others you get the added longevity benefit from social interaction. Listening to music before bed can slow down breathing and improve sleep quality. “Our brainwaves synchronise to musical rhythms, which makes music a great metronome, enabling us to influence the release of brain chemicals and the activation of brain networks,” Jones says. “And of course, learning a musical instrument is proven to be one of the best ways of slowing cognitive decline and building new brain connections. Music really is a super-tool.” Eat 30 different plants each week Gratitude is an easy way to boost positive brain chemicals and produce a calming effect, activating the parasympathetic nervous system — the rest and repair branch of our autonomic nervous system that stems the release of stress chemicals,” Jones says. “I sit with my dog Charlie for my first coffee of the day and list the good things in my life. Some people worry they have to come up with a different list every day but it doesn’t really matter what you’re being grateful for. As long as you’re doing it intentionally and not running through in your head all the things you need to do when you get to the office, it still has that benefit.” I’d love you to join me at the book launch if you’re in the London vicinity on Thursday 29th September .

Boris Johnson said that the pandemic was “nature’s way of dealing with old people”, the Covid inquiry was told yesterday as his former aide laid bare the chaos and toxic in-fighting at the heart of government. Dominic Cummings said that “pretty much everyone” referred to the former prime minister... Boris Johnson said that the pandemic was “nature’s way of dealing with old people”, the Covid inquiry was told yesterday as his former aide laid bare the chaos and toxic in-fighting at the heart of government. Dominic Cummings said that “pretty much everyone” referred to the former prime minister... Boris Johnson said that the pandemic was “nature’s way of dealing with old people”, the Covid inquiry was told yesterday as his...

Frozen fruits and veg work as well as fresh, so buy different frozen products in bulk to keep costs down. 3. GET OUT OF BREATH Jones, who began her career as a sports and exercise physiologist and psychologist working with Olympic squads, and later studied applied neuroscience at King’s College London, has been researching optimum wellness for 30 years. The trouble is, she says, we’re mostly doing the wrong things at the moment: prioritising physical fitness over wellness at a cellular level. What’s now considered vital for longevity is controlling inflammation in your cells. “Biological ageing is an inflammation- related process, and continuous low-grade inflammation is now known to be at the core of pretty much all our health problems. It happens over decades and is completely invisible until it erupts in physical symptoms that then result in a diagnosis, such as cardio-metabolic conditions, neurodegenerative diseases or cancer.” You also need to challenge the brain throughout life by learning new, complex tasks to build new connections – try learning a musical instrument or a new language. 8. GET COLD – OR HOT Why would someone who’s physically fit come out with such poor readings? “We’ve put so much emphasis on cardiovascular fitness in the past few decades,” Jones says. She was a sports and exercise scientist in the Nineties and helped to launch a chain of gyms, so advocated exactly that. “But fitness and wellness are not the same thing. You can be fit but not well, as measured by what state your cells are in.”The expert shared that eating 30 plants weekly can also help boost your gut health, which is a “core pillar”. and operating well. If you’re eating dinner at 8pm and getting up at 6am or 7am to eat breakfast, you’re never in the fasted state that allows that process to happen. Humans never used to eat this often — our ancestors weren’t munching all day long.” Jones eats within an eight-hour window Monday to Friday and relaxes it at the weekends. Having your window from 7/8am to 3/4pm also works but is harder to achieve. Don’t drink alcohol less than three hours before sleep

Marc writes (main picture): I specifically focused on the South Africa captain Siya Kolisi, far left, as he sung the national anthem, Nkosi Sikelel’ iAfrika, as he sings with so much passion and emotion. Jones is an exceptionally good advert for everything she preaches. She weighs the same as she did in her twenties, having dropped a stone as a by-product of changing her habits, and hopes that next time she tries the longevity calculator (at apps.bluezones.com) she’ll get to 100. YOU don’t need a full gym workout but get out of breath a few times a week. Stop using the lift and take the stairs. BEING exposed to very hot or very cold conditions is potentially life-threatening for the human body.As an academic her PhD, MSc, MBA, PG Cert and BA (Hons) studies and research all examined various aspects of neuroscience and psychology. She began her professional career as a Sport & Exercise Psychologist and Physiologist in the early 1990s, working with Olympic squads. UK: Rishi Sunak hosts talks with Kamala Harris, vice-president of the US, at No 10, followed by a private dinner; Harris also delivers a policy speech on the future of AI at the US embassy in London; Chris Whitty, the chief medical officer for England, speaks at the annual conference of the King’s Fund, a health think tank; start of Movember, the moustache-growing charity event held during November each year to raise funds and awareness for men’s health.