The Zaddy Of Fruits…

Blueberries are nature’s tiny, dark and delicious superheroes. Whilst I am obsessed with them for their fiber content (and you guys probably know by know I’m a fiber menace)... there’s actually a bunch of reasons why these should become staples in your kitchen. 

Plus it’s probably one of the few “wellness trend” that doesn’t require a second mortgage or a degree in chemistry.

1. Nutrient density: 

A 150g handful (≈1 cup) delivers:

• 25% of your vitamin C, 33% vitamin K1 and a side of manganese (good for your bones).

2. Gut health: Microbiome booster

Blueberries’ fiber and antioxidants (specifically the anthocyanins) feed Bifidobacteria while tamping down inflammation.

3. Antioxidants: 

They boast the highest antioxidant punch among fruits. Imagine tiny blue shields deflecting free radicals and oxidative stress! Any darkly coloured fruit and veg works but blueberries are S-tier. 

4. DNA Defense: 

A study (PMID: 17602170) found 20% less DNA damage in folks eating blueberries daily. That’s like sunscreen for your chromosomes.

5. Heart hero: 15% Risk Reduction

6 months of daily blueberries slashed heart disease risk by 15% in older adults (PMID: 23319811)

6. Brain gainz: The hippocampus gym membership

Blueberry flavonoids activate memory proteins in the brain. In trials (PMID: 20047325), seniors sipping blueberry juice aced cognitive tests.

7. Cholesterol cop: Oxidized LDL Down 27%

50g/day (≈1/2 cup) lowered oxidized LDL by 27% (PMID: 20660279). Your arteries need a spa day too…

8. Blood pressure buddy: 4–6% Drop in 8 Weeks

Same study (PMID: 20660279); blueberries relax blood vessels better than a CBD gummy.

9. Muscle recovery: Post-workout flex

200g blueberries post-exercise sped muscle recovery (PMID: 22564864). Add these to your protein shake and skip the ice bath…

Blueberries are the ultimate multitasker… the swiss army knife of foods. Eat them for your DNA, brain, gut and biceps.

P.S For deeper dives into medical and health topics check out my podcast here:

The Happiness Hamster Wheel…

Get Off!

One of the most insidious illusions we tell ourselves is: “If I only had X, then I would finally be content.” It crops up everywhere….“If I get that promotion, I’ll be happy,” “If I earn a million dollars, I’ll relax,” or “If I find my soulmate, I’ll be complete.” 

But I urge caution because these “if-then” promises are simply a siren song leading us onto the hedonic treadmill: we sprint after one shiny milestone only to find that, as soon as we arrive, happiness flickers back into the distance.

The brain’s reward circuits & the hedonic trap

Our brains are wired to seek rewards. When dopamine neurons in the ventral tegmental area fire, we feel a rush of anticipation… a biochemical nudge to pursue whatever “X” promises. 

But once we achieve that goal, dopamine adapts, returning to baseline. The exhilaration fades, and we crave the next high. Psychologists call this hedonic adaptation: the mind quickly habituates to new possessions or achievements, leaving us chasing ever-higher peaks. It’s akin to climbing a mountain and seeing…. farther off… the summit of another mountain beckoning.

The psychology of “enough”

Imagine satisfaction as a wellspring that bubbles up from within. If you condition it on external metrics…. salary, title, social media applause; you’re building a dam downstream of your own consciousness. 

Intrinsic motivations (personal growth, relationships, mastery) foster more enduring contentment than extrinsic motivations (money, fame, trophies). When you tie your worth to external validation, you subject your emotional state to forces beyond your control: the stock market, your boss’s whims, the mercurial tides of public opinion.

The Alchemist’s lesson

In Paulo Coelho’s The Alchemist, (my fave book), Santiago (the protagonist) pursues a distant treasure only to discover it was buried beneath the very spot where his journey began. 

The allegory reminds us that sometimes we wander far, convinced the prize lies elsewhere, when in truth, what we sought was within us all along. The real treasure; their “Personal Legend,” in Coelho’s terms… isn’t a tangible gold chest but the wisdom and resilience we cultivate along the way.

A reflective invitation

The paradox is obvious but easy to ignore: if you keep convincing yourself that happiness hinges on “getting X,” you’ll never catch it. Satisfaction isn’t a trophy you display at life’s finish line… it’s a companion you invite on every step of the journey. 

So before you chase that next milestone, ask: “Am I already enough without it?” If the answer is no, no prize ever will be enough. 

A wise way forward is to delight in small, moment-to-moment joys… the warmth of morning coffee, a genuine laugh with a friend, the feeling of a deep exhale… and recognise that true contentment is from within, not from the top of the next mountain. Cheesy but true.

The 5 Point Sleep Score…

One of the most underrated heart health hacks that requires zero kale, no burpees, and happens in your pajamas. 

It’s sleep. 

Not the “I passed out during a Netflix binge” kind, but the actual restorative slumber. 

Two landmark European studies tracked 11,000+ adults for a decade and cracked the code on sleep’s cardiovascular superpowers. 

The 5-point sleep report card that could save your life

Researchers scored participants on five sleep factors:

1. 7–8 hours nightly: Goldilocks’ sweet spot.

2. No insomnia: Falling asleep faster than a toddler post-playdate.

3. No sleep apnea: Snoring without gasping like a landed fish.

4. No daytime sleepiness: Needing 3PM coffee to stay awake? Red flag.

5. Being a morning person: Genetics’ cruel joke (sorry), sorry if this isn’t you but you can change it! 

Each factor earned a point. Every point reduced heart attack/stroke risk by 18%. If you nailed all five you have a 63% lower risk…

Why this works (beyond because science said so)

Sleep is more than downtime…it’s your body’s nightly tune-up. Poor sleep:

• Spikes cortisol → inflames arteries.

• Disrupts blood sugar → feeds plaque.

• Reduces leptin → cravings for carbs 

The studies also found improving sleep over time compounds benefits. Think of it as compound interest for your arteries.

How to hack your sleep score

**1. Master the 7–8 hour window

• Set a “Dumbphone” Alarm: Charge devices outside the bedroom. Use an old-school alarm clock (the kind that can’t doomscroll). Once you have a sleep/wake routine…ditch the alarm.

• Wind down like a victorian: Dim lights, read fiction (no thrillers).

**2. Evict insomnia

• 90-Minute rule: If awake >20 mins, get up. Fold socks. Stare at walls. Boredom > anxiety.

• Bed = Sleep/Sex Only: No work emails. No TikTok. No existential crises.

**3. Silence sleep apnea

• Side sleeping: Tape a tennis ball to your PJs if you roll onto your back. DIY science!

• Get tested: If you snore like a chainsaw, demand a sleep study. CPAP isn’t sexy, but neither are higher stroke risks

**4. Ban daytime zombie mode

• 10-Minute power nap: Set a timer. Longer = grogginess.

• Morning light: 10 mins of sunlight resets circadian rhythm. 

**5. Fake being a morning person

• Shift bedtime gradually: 15 mins earlier nightly until you’re up with the birds (or at least before the coffee shop opens).

• Nightcap swap: Ditch alcohol at night!

We’ve normalized surviving on caffeine and cortisol, treating sleep like a negotiable luxury. But your heart doesn’t care about productivity hacks simply survival. 

Gut Microbiome Testing… Do You Need It?

Gut microbiome testing is a glorified poop report card.

This wellness craze involves mailing your poop to strangers for a microbial horoscope. 

At-home gut microbiome tests are booming, promising to decode your bloating, brain fog, and existential dread via a pea-sized stool sample. But before you spend $300 on this bacterial birth chart… let me tell you about the science so you can make an informed choice…

The microbiome test hustle: Science or sorcery?

These kits work something like this:

Step 1: Scoop your stool into a tube (the modern-day message in a bottle).

Step 2: Mail it off. Labs use sequencing (fancy term for microbial census-taking) to ID your gut bugs.

Step 3: Receive a report with colorful graphs, diversity scores, and supplement pitches.

The fine print: Why your poop report is mostly fiction

A landmark consensus by 69 global experts (The Lancet Gastroenterology & Hepatology) exposes the cracks in this industry:

• “Healthy microbiome”: A myth. Your gut is as unique as your fingerprint. One person’s “balanced” is another’s bacterial bonanza.

• Dysbiosis: Experts say it’s too vague to diagnose…

• Dietary advice: Wildly overhyped. No test can yet personalize diets better than a grandma’s intuition.

• Diversity scores: Gut flora isn’t a golf handicap. More ≠ better, and “low diversity” often reflects life (stress, travel) not disease.

These reports are akin to weather forecasts for a rainforest…capturing a raindrop, missing the ecosystem.

The three types of tests:

1. PCR Tests: Checks for 5–10 bacteria. Useful as a pregnancy test is for astrophysics.

2. 16S Sequencing: IDs genera (e.g., Lactobacillus), but not species. Like knowing you own a dog, but not if it’s a Chihuahua or Wolf.

3. Metagenomic sequencing: Maps species and genes. The gold standard, but still can’t tell you what to do.

Even the best tech can’t translate “Bifidobacterium levels” into actionable advice.

The expert verdict (for now): Skip the test, keep the cash

The consensus is clear:

• No diagnosis: Can’t detect IBS, depression, or gluten intolerance.

• No supplements: Companies pushing pills post-test have a clear conflict or interest and may be selling placebo-grade pixie dust.

• No magic fixes: Your microbiome shifts daily. One sample = a blurry Polaroid.

Exceptions:

• C. diff Infections: Guides fecal transplants (poop pills for a good cause).

• Research: Vital for science and tracking changes due to interventions

Actionables: How to Actually feed your gut

Save your money and invest in:

1. Fiber feast: 30g/day from oats, beans, berries. Your microbes ferment this into butyrate… an anti-inflammatory superfuel.

2. Fermented foods: Yogurt, kimchi, kefir. Think of them as probiotic confetti for your colon.

3. Sleep & stress Management: Cortisol hits good bacteria. Prioritize Zzz’s like your gut’s a diva needing 8-hour encores.

4. Movement: Walk 30 mins/day. Exercise boosts microbial diversity better than any pill.

Microbiome tests are (right now) the tarot cards of modern medicine; entertaining, occasionally insightful, but not a useful health strategy. Until science catches up, trust your gut (literally): eat plants, move often, sleep well.

P.S If you want to learn more about the gut, microbiome science sign up to my newsletter dedicated to bring you short, snappy actionable tips on this:

P.P.S only sign up if you’re really obsessed with gut stuff and the microbiome!

Life Gave Me The Middle Finger…

Last week on my birthday I decided to treat myself to a gym session.

Unfortunately, the gift life decided to give me was a fracture dislocation of my right middle finger (for the geeks out there specifically an avulsion fracture of the volar plate) so on an xray my middle finger now resembles a poorly assembled Lego set. 

1. The anatomy of a finger fiasco

The volar plate is your finger’s built-in hyperextension preventer; a ligament that keeps joints from bending backward too much.  In these cases healing requires:

• Immobilization: Buddy-taping to my ring finger

• Collagen synthesis: Think of this as your body’s biological duct tape.

• Patience: A virtue I’m usually lacking in 

2. Nutrition: 

This is the cornerstone of healing from virtually any injury. Your body rebuilds tissue like a construction site… if you give it the right materials. Here’s my grocery list for faster healing…

Collagen:

• Chicken skin is 30% collagen. If you can’t stomach animal parts… pair black beans + bell peppers. Beans provide proline (collagen’s building block), while peppers offer vitamin C to stitch it all together.

Protein: 

• Greek yogurt (20g protein/cup): Mixed with berries for a parfait that’s biological tendon tape.

• Lentils (18g protein/cup): Simmer into soups… basically a vegan protein shake

• Eggs (6g/protein each): Scramble with spinach (vitamin C + iron). Your fibroblasts (healing cells) will be grateful

Vitamin C: Collagen’s partner in crime 

• Kiwi (71mg vitamin C/fruit): Slice into oatmeal. One kiwi = 177% DV

• Bell peppers (95mg/half cup): Roast with olive oil. 

Zinc & Magnesium: Anti-inflammatory powerhouses

• Pumpkin seeds (2.2mg zinc/oz): Sprinkle on salads. Zinc speeds tissue repair; magnesium relaxes muscles.

• Cashews (1.6mg zinc/oz): Blend into “cheesy” sauces. 

Calcium & Vitamin D: 

• Kale (180mg calcium/cup): Massage with lemon (vitamin C boosts absorption). 

3. NSAIDs: The double-edged painkillers

NSAIDs are the frenemies of healing. They dull pain but:

• Gut microbiome sabotage: Studies show ibuprofen disrupts colonies of Faecalibacterium prausnitzii, a keystone anti-inflammatory gut bug.

• Bone healing delays: COX-2 inhibition can stall collagen cross-linking 

I still took these for the first 2 days to help reduce swelling but minimised longer term use by switching to other painkillers and using a lot of ice. If you do take NSAIDS always limit the duration, dose and take with some sort of gastric protection.

4. Sleep: The night shift for none cement

Your body doesn’t heal while you Netflix; it heals after you log off. During deep sleep:

• Growth hormone surges: Repairs tissue like a 3D printer on steroids..

• Cortisol dip: Lower stress hormones = faster collagen layering.

5. Rehab:

• Controlled movement: Gentle active and passive flexion exercises 3x/day. Stiffness is the enemy; motion is the lube.

• Massages: Massage the swelling and fluid from distal to proximal, e.g. from the tip of the fingers down towards the palm to milk the fluid away.

It’s a long process but avoid heroics (no jar-opening bravado) to ensure your healing doesn't take even long .... and remember this too shall pass, preferably before your next Zoom meeting.

Oat-zempic!

Oats vs. Ozempic… the TikTok trend that’s pretty half-baked but sort of has a morsel of truth in it. 

Dubbed “oat-zempic,” this gritty oat smoothie on Tiktok promises weight loss magic by mimicking Ozempic. But can a soggy oat shake really rival Big Pharma? 

Ozempic 101: 

Ozempic (semaglutide) is a GLP-1 receptor agonist; a fancy term for “appetite suppressor.” It mimics a gut hormone that tells your brain to basically put the fork down. Originally for diabetes, it’s now Hollywood’s worst-kept secret for shedding pounds. But like a Tesla, it’s effective, pricey, and comes with side effects (nausea, et al.).

Oat-zempic: The TikTok smoothie that’s 90% hype, 10% oatmeal

Enter beta-glucan, a prebiotic fiber in oats that’s pretty handy. A Journal of Nutrition study found mice fed beta-glucan-packed oats:

• Gained less fat.

• Kept muscle.

• Boosted insulin sensitivity.

• Had gut microbes pumping butyrate, a fatty acid that triggers GLP-1 (Ozempic’s natural cousin).

But beta-glucan ≠ semaglutide. Think of it as a bicycle vs. a rocket ship. Both move you forward, but one’s getting you to Mars.

Pro Tip: if you want to try this, eat oats as porridge or muesli. Chewing triggers CCK (a fullness hormone), and whole oats slow digestion, keeping you fuller longer rather than an oat smoothie.

Actionables: How to hack your hunger hormones

GLP-1/PYY/CCK-boosting foods:

1. Volume eating champions

• Vegetables: Cucumber, zucchini, spinach. Water-rich, low-calorie, and fork-friendly.

• Berries: Blueberries, strawberries. Fiber + water = stomach-stretching magic.

• Broth-based soups: Hydration + heat = delayed hunger pangs.

2. Fiber fiends

• Legumes: Lentils, chickpeas. Resistant starch ferments into butyrate, your gut’s GLP-1 trigger.

• Chia seeds: Swell in your stomach like tiny balloons, blocking hunger.

• Rye bread: Dense, chewy, and packed with fiber 

3. Protein powerhouses

• Greek yogurt: 20g protein/cup. Protein spikes CCK, the “stop eating” hormone.

• Edamame: Snack on these salty pods. Protein + fiber = double satiety whammy.

• Cottage cheese: Casein protein digests slowly, keeping hunger at bay.

4. Smart carbs 

• Cooled potatoes: Resistant starch forms when spuds chill, feeding butyrate-producing bugs.

• Oats (obviously): Beta-glucan gel slows digestion. 

If you made it to the end.. well done it’s a hefty read! Send this to one person (or more) you think would enjoy this!