Movement Breaks: Stay Active & Healthy At Work

Curious about Pilates, but wondering whether you're flexible enough, fit enough, or would feel out of place in a class? This episode is for you. I'm joined by Karen Lord, founder of Karen Lord Pilates Movement, to explore what Pilates involves, why it can be surprisingly challenging, and how it could help you feel stronger and more confident in your body. Karen explains how controlled movement, breathing and attention to technique work together—and why small adjustments can change the way an exercise feels. We discuss how these skills carry into everyday life, from walking and standing taller to continuing the activities you love as you get older. If you spend your days at a desk, feel increasingly stiff, or have started accepting reduced mobility as "just getting older", this conversation offers an encouraging perspective on what you can still develop. Episode Timestamps 00:00 Staying strong and mobile as we age 00:56 Meet Pilates instructor Karen Lord 01:55 Pilates as a longevity practice 02:29 Challenging beliefs about aging 05:32 Pilates principles and everyday movement 07:27 Movement as a skill: posture, walking and awareness 12:14 Pilates, strength training and precision 15:04 Why workouts don't have to be punishing 23:08 Karen Lord's contemporary approach to Pilates 32:23 Precision, programming and the first session 36:33 How to start learning Pilates 39:27 Finding the athlete within 44:09 Pilates, mobility and longevity 46:36 Is Pilates enough on its own? 48:32 Getting started when you feel stiff or out of practice   You'll discover: What a Pilates reformer does and how its springs provide resistance and support. Why slow, precise movements can challenge even experienced gym-goers. What to expect from your first session, including why there's so much to learn. Karen's advice on choosing an instructor, exploring online classes and getting started. Why she encourages newcomers to try three sessions before deciding whether Pilates is for them. Karen also shares how she went from avoiding group classes to building her life around Pilates. As someone who has often thought about trying a class without ever booking one, I found plenty to relate to. If Pilates has been on your "maybe one day" list, this conversation might give you the confidence to take that first step.   Learn More About Karen & Her Pilates Method Website: https://www.karenlordpilatesmovement.com/ Instagram: https://www.instagram.com/karenlordpilates Facebook: https://www.facebook.com/KarenLordPilatesMovement   My Social Channels YouTube: https://www.youtube.com/@TimQuin0 LinkedIn: https://www.linkedin.com/in/timquin/ Instagram: https://www.instagram.com/timquin0/ X: https://x.com/timquin0 Instagram: https://www.instagram.com/timquin0/

Stem cell therapy is attracting attention for joint pain, healthy ageing and longevity—but how does it work, and what should you know before considering it? In this episode of Stay Healthy Live Longer, I talk to Dr Yi Song, a pathology-trained regenerative medicine practitioner from a 17-generation Chinese medical family, about how stem cell therapy works. Dr Song explains the basics in plain English. She covers what stem cells are, why their ability to repair the body declines with age, and how mesenchymal stem cells from umbilical cord differ from pluripotent stem cells. She also covers how exosomes fit in, why most stem cell treatments aren't approved in the US, UK or EU, and what that means for patients. She shares her own experience using stem cell treatments, and why she says they aren't about living forever. Her focus is on better quality of life as we age. In this episode we cover: What stem cells are and how stem cell treatment aims to support anti-aging and regeneration Early prevention vs. treating late-stage conditions such as joint problems and early dementia Mesenchymal vs. pluripotent stem cells, and why Dr Song says stem cell therapy isn't suitable for most cancers Why stem cell therapy lacks FDA approval, and the challenges of patents and clinical trials Umbilical cord stem cells: donor consent, ethics and the black market Exosomes and intranasal delivery for brain health How ancient Chinese medicine principles connect to modern regenerative medicine Episode Timestamps 0:00 Introduction1:42 What are stem cells? 5:17 Prevention vs. regeneration 8:04 The evidence and regulation 14:14 Pluripotent vs. multipotent cells 19:15 The "firewood" analog 21:17 Umbilical cord sourcing and ethics 32:21 Exosomes explained 35:09 Exosomes for dementia and brain health 41:43 Dr Song's background and ancient wisdom Find Out More About Stem Cell Therapy & Dr. Yi Song Website: stemcelltherapyexperts.com YouTube: https://www.youtube.com/@StemCellTherapyExperts Sign up for my Newsletter https://stayhealthylivelonger.substack.com/   Social Channels YouTube: https://www.youtube.com/@StayHealthyLiveLongerPodcast TikTok: https://www.tiktok.com/@timquin1 Instagram: https://www.instagram.com/timquin0/ Threads: https://www.threads.com/@timquin0 Facebook: https://www.facebook.com/TimothyQuin/ LinkedIn: https://www.linkedin.com/in/timquin/ X: https://x.com/TimQuin0  

Could preventive healthcare help you feel better now and stay healthy as you age? If you're in your 40s or 50s and noticing less energy, more aches or a drop in fitness, it can be difficult to know what to do next. Is this simply getting older? And if your blood tests come back normal, where does that leave you? In this episode of Stay Healthy Live Longer, I'm joined by Dr Barry Breaux, founder of Breaux Medical, to explore a more proactive, personalised approach to healthcare. We discuss what longevity medicine looks like in practice, from understanding your symptoms and health goals to using blood tests, biomarkers and lifestyle assessments to guide decisions. Barry explains how he approaches chronic disease prevention while helping people protect their quality of life and independence. We also discuss the gap between healthspan and lifespan, why cardiovascular fitness deserves more attention, and how proactive care fits alongside your GP or family doctor. With longevity clinics and biohacking treatments attracting growing interest, we look at the questions to ask before spending your money: What's the evidence? How much could you benefit? What are the risks? And is there something more worthwhile to focus on first? You'll also hear practical advice on building healthy habits, finding accountability and getting back on track when life gets in the way. For anyone wondering how to stay healthy after 40, this conversation offers a starting point without turning health into a full-time job. Timestamps 00:00 Blood tests normal but still feeling unwell? 03:11 How to take charge of your health after 40 07:33 Are aches and pains a normal part of ageing? 10:26 Why cardiovascular fitness matters for longevity 12:06 Preventative healthcare: what gets tested and why? 17:43 Healthspan vs lifespan: living longer in good health 23:24 How proactive healthcare works alongside your GP 25:36 Why Dr Barry Breaux left traditional primary care 29:54 Longevity clinics and biohacking: how to spot the hype 33:54 How to evaluate health tests and treatments 37:04 Understanding your symptoms: start with your story 39:51 How to build healthy habits that last 42:59 Where to start improving your health this week 46:10 Finding motivation and accountability for better health 48:46 Where to find Dr Barry Breaux   Research Sources & Further Reading Website:  https://breauxmedical.com/ LinkedIn: https://www.linkedin.com/in/barry-breaux-md-mba/   Sign up for my Newsletter https://stayhealthylivelonger.substack.com/   Social Channels YouTube: https://www.youtube.com/@StayHealthyLiveLongerPodcast TikTok: https://www.tiktok.com/@timquin1 Instagram: https://www.instagram.com/timquin0/ Threads: https://www.threads.com/@timquin0 Facebook: https://www.facebook.com/TimothyQuin/ LinkedIn: https://www.linkedin.com/in/timquin/ X: https://x.com/TimQuin0  

Can a supplement you swallow reduce skin aging? Can it help with wrinkles, dryness and loss of firmness? In this episode, I explore GliSODin, an SOD supplement, with François Vix, founder of ISOCELL, the company behind it. If you've noticed your skin changing in your 40s or 50s, you've probably considered creams and serums. But could something you swallow help keep your skin looking younger? François spent years working with major cosmetics brands before moving into supplements. We discuss superoxide dismutase (SOD), its role in the body's antioxidant defences, and why he believes skincare from the inside out deserves more attention. We explore: Why skin ages, including changes in collagen, elastin and skin hydration. How free radicals, oxidative stress and sun exposure contribute to visible skin aging. What creams and serums can offer—and where oral supplements might fit in. How GliSODin works and what distinguishes it from other SOD supplements. The research François points to on skin elasticity, wrinkles and combining supplements with topical skincare. Safety considerations, including GliSODin's gluten content. Everyday habits that support skin health as we get older. If you're wondering whether supplements can slow skin aging, join us for a conversation about the approach behind GliSODin and the questions worth asking before adding another product to your routine. Timestamps 00:00 Can This Supplement Slow Skin Aging? 00:59 Why Skin Changes After 40: Wrinkles, Dryness and Elasticity 05:33 Free Radicals, Oxidative Stress and Skin Aging 10:17 Do Anti-Aging Creams and Serums Work? 13:15 Discussing Sunscreens and Skincare Safety 15:30 What Is "Beautyspan"? 16:52 Skincare From the Inside Out: The Story Behind GliSODin 22:25 What Is Superoxide Dismutase (SOD)? 24:52 Exploring the Research Behind GliSODin 28:06 How GliSODin Differs From Other SOD Supplements 31:08 GliSODin Safety: Gluten, Allergies and Side Effects 33:50 What Benefits Might You Notice From an SOD Supplement? 35:11 SOD, Cellular Defences and Healthy Aging 36:54 Everyday Habits to Support Skin Health 41:27 Where to Learn More About GliSODin   Learn more about François Vix and GliSODin https://www.glisodin.com/ https://www.glisodin.org/ https://www.linkedin.com/in/francois-vix-35a20256/   Sign up for my Newsletter https://stayhealthylivelonger.substack.com/   Social Channels YouTube: https://www.youtube.com/@StayHealthyLiveLongerPodcast LinkedIn: https://www.linkedin.com/in/timquin/ X: https://x.com/TimQuin0 TikTok: https://www.tiktok.com/@timquin1 Instagram: https://www.instagram.com/timquin0/ Threads: https://www.threads.com/@timquin0 Facebook: https://www.facebook.com/TimothyQuin/ X: https://x.com/TimQuin0  

How to detox your body is a question that often leads to juice cleanses and quick fixes. But what if you're eating healthy food, exercising and sleeping enough, yet still struggling with low energy, fatigue, brain fog or a general feeling that you're not well? I'm joined by registered dietitian Angela Jenkins to explore a root cause healthcare approach: looking more closely at what might be contributing to how you feel. Angela shares how she investigated her own low energy and a feeling of being unwell and discovered cadmium exposure, an experience that changed the way she works with clients. We talk about the body's natural detoxification processes, how to detox the right way and when professional guidance is important. We also discuss possible environmental exposures, including mould in the home, heavy metals, plastics and everyday household products. Finally, Angela explains why real food, eating local produce and regenerative agriculture play a such a key part of of lasting health and wellness. If you've been feeling unwell without a clear explanation, this conversation offers hope and practical steps you can take to regain your health and vitality. Episode Timestamps 00:00 Do You suffer from Low Energy, Brain Fog & Feel Unwell? 01:38 Angela's Detox Journey 06:15 The Transition To Root Cause Healthcare 11:01 Why It's Important To Detox 20:57 Cellular Detoxification Pathways 25:51 Environmental Toxins and Their Impact On Our Health 30:28 Types of Environmental Toxins 38:10 Health Benefits of Local and Regenerative Food Systems 52:21 Transform Your Health Through Small Changes 56:56 Legal Disclaimer Learn more about Angela and her approach Detoxed Life Membership https://www.healthislocal.com/products/254363 Her book, Destination Real Food https://www.healthislocal.com/books Book A Complimentary Discovery Call For anyone who may be interested in working with Angela directly: https://www.healthislocal.com/cellular-detox-discovery-call Social Channels Instagram: https://www.instagram.com/timquin0/ Threads: https://www.threads.com/@timquin0  

Digital eye strain—also known as computer vision syndrome—can leave your eyes feeling dry, gritty and tired after hours spent looking at a computer, phone or tablet. You may also experience blurred vision, headaches, difficulty refocusing and even neck or shoulder pain. In this episode, we explore what causes digital eye strain and why prolonged screen time can change the way you focus and blink. You'll learn how to reduce eye strain from screens by adjusting your monitor position, increasing the text size, improving your lighting and dealing with screen glare. We also examine the 20-20-20 rule, the importance of taking regular screen breaks and why making a few slow, complete blinks may help with dry eyes. You'll discover whether blue-light-blocking glasses really work, how air conditioning and contact lenses can contribute to eye discomfort, and when persistent symptoms should be checked by an optometrist. If you spend much of your working day in front of a screen, these simple changes could make your eyes feel considerably better.   Research Sources Blink patterns: reading from a computer screen versus hard copy - PubMed Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults - PubMed   Get The Newsletter https://stayhealthylivelonger.substack.com/ Social Channels Instagram: https://www.instagram.com/timquin0/ YouTube: https://www.youtube.com/@TimQuin0  

How do you recover after a tough work day when you can't stop thinking about work? In this episode, we explore practical ways to manage work stress, mentally switch off and prevent a stressful day at work from taking over your evening. You'll learn how to distinguish useful reflection from unhelpful rumination, create a clear boundary between work and home, and use a simple end-of-day routine to park unfinished tasks until tomorrow. We also look at psychological detachment from work, transition rituals for remote workers, gentle exercise, slow breathing and activities that help your mind and body move out of work mode. Whether you're struggling with workplace stress, working from home or simply finding it difficult to unwind after work, these realistic strategies can help you relax, protect your work-life balance and feel more like yourself again.   Get The Newsletter https://stayhealthylivelonger.substack.com   Social Channels Instagram: https://www.instagram.com/timquin0 YouTube: https://www.youtube.com/@TimQuin0 Sources & Further Reading Work-related stress — NHS Every Mind MattersAccessible guidance on recognising work-related stress, setting boundaries, calming yourself and seeking workplace support. (www.nhs.uk) Stress: symptoms, self-help and when to seek support — NHSCovers the physical, emotional and behavioural effects of stress, along with routes to professional help. (www.nhs.uk) Advances in Recovery Research: What Have We Learned?Sonnentag and colleagues' overview of how activities such as exercise and experiences such as psychological detachment relate to recovery and wellbeing. (pubmed.ncbi.nlm.nih.gov) A Meta-Analysis on the Antecedents and Outcomes of Detachment From WorkExamines the factors that make it easier or harder to disengage from work and the relationship between detachment and employee wellbeing. (pubmed.ncbi.nlm.nih.gov) Interventions for Improving Psychological Detachment From WorkA meta-analysis assessing whether deliberate interventions can help people mentally disengage during non-working time. (pubmed.ncbi.nlm.nih.gov) Facilitating Detachment From WorkA systematic review of 159 studies exploring the personal, occupational and environmental factors that influence detachment. (pubmed.ncbi.nlm.nih.gov) The Recovery Experience QuestionnaireThe research behind four widely discussed aspects of recovery: psychological detachment, relaxation, mastery and control. (pubmed.ncbi.nlm.nih.gov) Unfinished Tasks Foster Rumination and Impair SleepingResearch examining how time pressure and unfinished work can encourage repetitive thinking and interfere with sleep. (pubmed.ncbi.nlm.nih.gov) Zeigarnik's Sleepless Nights: How Unfinished Tasks Affect SleepA longitudinal study investigating unfinished work, rumination and impaired weekend sleep. (pubmed.ncbi.nlm.nih.gov) Work-Related Smartphone Use, Psychological Detachment and ExhaustionA diary study examining how using a smartphone for work during personal time relates to switching off and daily exhaustion. (pubmed.ncbi.nlm.nih.gov) Brief Structured Breathing Practices Enhance Mood and Reduce Physiological ArousalA randomised controlled study comparing several five-minute breathing practices with mindfulness meditation. (pubmed.ncbi.nlm.nih.gov) The Effect of Alcohol on Subsequent Sleep in Healthy AdultsA systematic review and meta-analysis examining alcohol's effects on sleep onset, REM sleep and sleep architecture. (pubmed.ncbi.nlm.nih.gov)

Most of us know that sitting all day isn't ideal and you may have heard people talking about movement breaks. But how often should you get up from your desk—and can a two-minute walk really make a difference? In this episode, I explore the benefits of movement breaks at work and how breaking up prolonged sitting may support blood sugar control, circulation, energy, concentration and workplace wellbeing. You'll discover what counts as a movement break, how long one should last and practical ways desk workers can move more during the workday without disrupting productivity. We examine some of the health risks of sitting all day and consider whether regular movement breaks can ease back and neck stiffness. You'll also hear simple strategies including short walking breaks, office movement exercises, taking the stairs, walking during phone calls and using a walking pad when working from home. Can exercise compensate for a sedentary working day? And should you take a movement break every hour? If you have a desk job and regularly realise you haven't moved for hours, this episode offers a realistic way to reduce sitting time at work. Newsletter https://stayhealthylivelonger.substack.com   Social Channels Instagram: https://www.instagram.com/timquin0 YouTube: https://www.youtube.com/@TimQuin0   Further Reading & Sources UK Chief Medical Officers' Physical Activity Guidelines — official UK guidance, updated in 2026. (GOV.UK) The Acute Effects of Interrupting Prolonged Sitting With Standing and Light-Intensity Walking — Buffey et al., 2022; systematic review and meta-analysis. (PubMed) Effects of Interrupting Prolonged Sitting With Physical Activity Breaks on Blood Glucose, Insulin and Triacylglycerol — Loh et al., 2020; systematic review and meta-analysis. (PubMed) Breaking Prolonged Sitting Reduces Postprandial Glycaemia in Healthy, Normal-Weight Adults — Peddie et al., 2013; randomised crossover trial. (PubMed) Breaking Up Prolonged Sitting With Light-Intensity Walking Improves Postprandial Glycaemia — Bailey and Locke, 2015; randomised crossover trial. (pubmed.ncbi.nlm.nih.gov) Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses — Dunstan et al., 2012; randomised crossover trial. The Acute Effects of Breaking Up Seated Office Work With Standing or Light-Intensity Walking — Brocklebank et al., 2017; workplace-based randomised crossover trial. Acute Effects of Breaking Up Prolonged Sitting on Fatigue and Cognition — Wennberg et al., 2016; pilot study. (PubMed) The Short-Term Musculoskeletal and Cognitive Effects of Prolonged Sitting During Office Computer Work — Baker et al., 2018. (pubmed.ncbi.nlm.nih.gov) Acute Effect of Breaking Up Prolonged Sitting on Cognition — Chueh et al., 2022; systematic review. (PubMed) "Give Me a Break!": The Effectiveness of Micro-Breaks for Wellbeing and Performance — Albulescu et al., 2022; systematic review and meta-analysis. (pmc.ncbi.nlm.nih.gov) Work-Break Schedules for Preventing Musculoskeletal Symptoms and Disorders in Healthy Workers — Luger et al., 2019; Cochrane systematic review. (PubMed)

Folic acid and vitamin B12 supplements. Should you be taking them — especially once you hit your 40s, 50s and beyond? In this episode we break down what folic acid and vitamin B12 actually do for your body, and whether supplementing them is something worth considering as you reach middle age. We start with the basics: what is folic acid, how folate vs folic acid actually differ (and whether folate is the same as folic acid), and why vitamin B12 does its own separate, vital job protecting your nervous system. You'll learn which folic acid foods and vitamin B12 foods to prioritise — from leafy greens, beans and citrus to meat, fish, eggs and dairy — and why B12 is one vitamin plant-based eaters need to pay close attention to. From there we get into why these two vitamins matter so much: the well-established folic acid benefits around pregnancy, the fatigue and anaemia linked to folic acid deficiency, and the vitamin B12 deficiency symptoms — numbness and tingling, balance issues, memory problems — that can build slowly over years before you notice them. Most importantly, we tackle the real question: should you actually supplement? We cover the folic acid side effects and risks of taking it when you don't need it (including how it can dangerously mask a serious B12 deficiency), why vitamin B12 absorption naturally declines with age, and the specific groups — vegans and vegetarians, adults over 50, and people on metformin or acid-reducing PPIs like omeprazole — for whom supplementing genuinely makes sense. In this episode: What is folic acid, and what does folic acid do for your body? Folate vs folic acid — is folate the same as folic acid? What does vitamin B12 do, and what is vitamin B12 good for? Folic acid for pregnancy: why the evidence here is strong The folic acid deficiency and vitamin B12 deficiency symptoms to watch for Who should take a folic acid or vitamin B12 supplement — and who probably shouldn't Before you spend money on supplements you may not need, this episode will help you work out where you actually stand — and why a simple blood test might be the smartest first step. Research Sources Folic Acid Supplementation to Prevent Neural Tube Defects — JAMA (2023 Systematic Review) Periconceptional Folic Acid Supplementation to Prevent Neural Tube Defects — WHO Excess Folic Acid and Vitamin B12 Deficiency: Clinical Implications? — PMC / Nutrients 2024 Do the Benefits of Folic Acid Fortification Outweigh the Risk of Masking Vitamin B12 Deficiency? — PMC Lack of Historical Evidence to Support Folic Acid Exacerbation of the Neuropathy Caused by Vitamin B12 Deficiency — PMC Folic Acid Safety, Interactions, and Health Outcomes — CDC Unmetabolized Folic Acid in Plasma Is Associated with Reduced Natural Killer Cell Cytotoxicity among Postmenopausal Women — ScienceDirect High Folic Acid Intake in Aged Mice Causes a Lowered Immune Response — ScienceDaily Proton Pump Inhibitors, H2-Receptor Antagonists, Metformin, and Vitamin B12 Deficiency: Clinical Implications — PMC Concomitant Use of Metformin and Proton Pump Inhibitors Increases Vitamin B12 Deficiency Risk — Wiley / Journal of Diabetes Investigation 2025 Vitamin B12 Deficiency in the Elderly — PubMed (Annual Reviews) Vitamin B12 and Ageing: Current Issues and Interaction — SAGE Journals Birth Defects Prevented by Fortifying Flour with Folic Acid — UK Government (GOV.UK) Folic Acid Fortification — Food Standards Agency UK Folate (Folic Acid) — Mayo Clinic   Social Channels Instagram: https://www.instagram.com/timquin0/ YouTube: https://www.youtube.com/@TimQuin0  

Autoimmune diseases like multiple sclerosis, rheumatoid arthritis, type 1 diabetes, psoriasis, inflammatory bowel disease, Hashimoto's thyroiditis, Graves' disease, systemic lupus erythematosus, and celiac disease are on the rise. For those living with an autoimmune disease, symptoms can show up as fatigue, brain fog and chronic pain, along with many other symptoms that can make life very challenging. If you are one of the many people living with an autoimmune condition or suspect that you may have one, this episode gives you a practical framework to take back control of your life with simple habits to start managing and improving your symptoms. This is my conversation with Dr. Amy Behimer, a health and lifestyle coach who specialises in helping people with autoimmune diseases. She explains how tiny, consistent changes can transform the way you feel, function, and age. Why the foundation of better health is about building a simple system that actually fits into your life. As a pharmacist, a board-certified health and wellness coach, and someone living with multiple autoimmune conditions, Amy brings a rare combination of expertise and lived experience to this conversation. You'll discover: Why autoimmune conditions often cluster, and what that means for your long-term health The role of genetics, stress, lifestyle, and environment in triggering symptoms Why ultra-processed foods work against the very energy systems your body depends on How to think about food, movement, sleep, relationships, mindset, and "good stress" as one connected system Why mindset is a core part of feeling better and making progress How to stop trying to do everything at once and start using a framework that builds momentum Amy also shares her personal journey from vitiligo and Graves' disease to celiac disease and multiple sclerosis, including the mental and emotional shift that changed everything. Her idea of autoimmune health reframes a diagnosis from a life sentence into a chance to create better habits, better resilience, and a brighter future. Episode Timestamps 01:55 Introduction to Autoimmune Disease 03:54 What is Autoimmune Disease? 05:51 Causes of Autoimmune Conditions 09:02 How Our Lifestyle Impacts Autoimmune Health 11:00 The Rising Incidence of Autoimmune Diseases 12:59 The Building Blocks of Our Cells and Autoimmunity 14:48 Ultra-Processed Foods and Autoimmune Disease 18:51 Living with Autoimmune Disease 24:03 The Power of Mindset and Perspective Shifts 34:57 The Habit Hub Framework for Autoimmune Health 43:59 Stacking Habits and Building Consistency 48:08 Practical Tips for Better Autoimmune Health 52:03 Resources and How to Connect with Amy   Discover more about Amy Behimer and the habit hub at: https://amybehimercoaching.com Take Amy's free quiz to help you start feeling better today: https://amybehimercoaching.com/quiz Listen to Amy's podcast, Autoimmune Health Secrets: https://thehabithubpodcast.amybehimercoaching.com Follow Amy on Instagram: https://www.instagram.com/amybehimercoaching   Get My Free Newsletter https://stayhealthylivelonger.substack.com   Social Channels Instagram: https://www.instagram.com/timquin0 YouTube: https://www.youtube.com/@TimQuin0