Quest For Longevity - How to Build Lasting Health & Fitness

Tim Quin
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Do you want to look and feel great as you age and give yourself the best possible chance of a long, active life? If you do, you're in the right place. I'm on a mission to figure out how to slow the effects of aging, cutting through the marketing hype and nonsense as I go. Come and join me on my quest for longevity and together we'll learn how to live a long and healthy life.

  1. 5D AGO

    The 90 Minute Coffee Rule: Why You Shouldn't Drink Coffee First Thing In The Morning

    Why You Should Wait 90 Minutes Before Drinking Coffee In The Morning Are you struggling with that mid-afternoon energy crash? In this episodeI look into the science of caffeine timing and why reaching for your morning coffee the moment you wake up might be sabotaging your focus and energy levels. We dive into the "90-minute rule" to explain how delaying your first cup helps align with your body's natural cortisol levels and circadian rhythm. You'll learn how adenosine build-up causes that dreaded afternoon slump and I share some simple morning hacks to boost your natural energy without caffeine first thing. Key Caffeine Takeaways: The link between cortisol spikes and caffeine tolerance. How to clear adenosine naturally to prevent a midday slump. Practical tips for staying alert before your first brew. Stop the cycle of caffeine crashes and optimize your energy. This one hack might transform your energy levels! 90 Minute Coffee Delay Research Sources Source articles I referenced to help produce this episode about delaying your morning coffee: Huberman Lab: Caffeine Science and Timing Strategies Houston Methodist: Is There a Best Time to Drink Your Coffee? PMC: Caffeine Stimulation of Cortisol Secretion ScienceDaily: Drink Coffee After Breakfast, Not Before Oura Ring: Should You Delay Your Morning Caffeine? News-Medical: Caffeine Timing Guide Social Channels WhatsApp: https://whatsapp.com/channel/0029VbBpYR2Chq6NOqlcGT0T Facebook: https://www.facebook.com/TimothyQuin X: https://x.com/timquin0 Instagram: https://instagram.com/timquin0 YouTube: https://youtube.com/timquin0 TikTok: https://tiktok.com/timquin1

    8 min
  2. You Might Also Like: MAN ALIVE with Dr Jeff Foster | Men's Health Podcast

    5D AGO · BONUS

    You Might Also Like: MAN ALIVE with Dr Jeff Foster | Men's Health Podcast

    Introducing Jonny Wilkinson: The Mindset Secrets Of A Sporting Icon from MAN ALIVE with Dr Jeff Foster | Men's Health Podcast. Follow the show: MAN ALIVE with Dr Jeff Foster | Men's Health Podcast Elite athletes are celebrated for mental resilience, but what happens when the pressure to be perfect becomes overwhelming? England rugby legend Jonny Wilkinson joins leading men’s health specialist Dr Jeff Foster in the MAN ALIVE studio for a rare, honest conversation about performance, pressure, and mental health in men. Widely regarded as one of the greatest rugby players of all time, Jonny opens up about life before, during, and after elite sport, including his experiences with panic attacks, anxiety, identity crisis after retirement, and his transition into health, wellness, and mindful living. In this episode, we discuss mental health in elite sport, panic attacks and anxiety in men, why Jonny chose rugby, making elite performance feel effortless, recovery after competition, mindfulness through sport, identity loss after retirement, men opening up about mental health, how mental health support for men has changed, daily non-negotiable habits, nutrition and diet changes over time, building resilience, purpose after sport, men’s wellbeing, and the one thing every man can start doing today to improve mental, physical, and emotional health…- Get the same blood test as our celebrity guests: https://shorturl.at/iHSYk - Follow Man Alive:https://instagram.com/manalivepodcasthttps://facebook.com/drjefffosterhttps://tiktok.com/man.alive.podcast - Listen to Man Alive:https://open.spotify.com/show/0A4wuGuqnetkeBwxPdcyqnhttps://podcasts.apple.com/gb/podcast/man-alive-with-dr-jeff-foster/id1849695640 MAN ALIVE is presented by Voy. DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

  3. FEB 16

    The Paleo Diet Explained: How To Lose Weight & Get Healthy: Weight Loss Diets Mini-Series - Part 4

    The Paleo Diet Explained: Can Eating Like Our Ancestors Help You Lose Weight? Curious about the Paleo diet and whether it's right for you? In this episode, I look into one of the world's most popular eating plans that promises weight loss and better health by eating like our prehistoric ancestors. Here's What You'll Learn About The Paleo Diet: What is the Paleo diet and how does it work? The evolutionary mismatch hypothesis behind Paleo nutrition Complete Paleo diet food list: what you can and can't eat Scientific evidence on Paleo for weight loss, blood sugar control, and heart health Practical tips for following a Paleo lifestyle (or modified Paleo approach) How Paleo compares to other popular diets Whether you're looking for a structured diet plan to lose weight, reduce inflammation, improve blood sugar, or to simply eat more whole foods and fewer processed foods, this episode gives you the facts you need to decide if Paleo could be the diet for you. Perfect for: Anyone interested in weight loss diets, ancestral eating, low-carb nutrition, gluten-free living, or understanding how evolutionary biology may influence modern health and chronic disease prevention. Paleo Diet Timestamps 02:00 What is The Paleo Diet? 02:35 Who Started The Paleo Diet? 03:20 Paleo Diet Theory 05:23 What Can You Eat on The Paleo Diet? 06:33 What Can't You Eat On The Paleo Diet? 07:36 Is The Paleo Diet Good For Weight Loss & Health? 09:55 How Easy Is It To Do The Paleo Diet? 11:10 Does The Paleo Diet Work? 12:29 Paleo Diet Key Takeaways Paleo Guides and Diet Plans Some useful resources if you want to learn more about the paleo diet and are thinking about giving it a try. A Beginner's Guide - How to Start a Paleo Lifestyle Plan – Kevin's Natural Foods The Paleo Diet — A Beginner's Guide + Meal Plan Paleo recipes | Good Food Paleo Diet Research Sources A list of resources I used to compile this episode on the paleo diet. Paleolithic Diet - StatPearls - NCBI Bookshelf The Paleolithic Diet - PMC Paleo diet: What is it and why is it so popular? - Mayo Clinic Paleo diet still lacks evidence - PMC Is the Paleo diet safe for health and the environment? - ScienceDirect History of The Paleo Diet 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

    15 min

  4. FEB 3

    The Keto Diet Explained: How To Lose Weight & Get Healthy: Weight Loss Diets Mini-Series - Part 3

    Keto Diet Explained: How It Works, What to Eat & Is It Right for You? The keto diet has become an increasingly popular way to lose weight. In this bite-sized episode I explore how the keto diet works, what foods you can and can't eat, and whether this popular low-carb, high-fat diet is right for your weight loss goals. In this episode, we break down: What the keto diet is and how ketosis works Foods to avoid on keto (sugars, grains, most fruits, starchy vegetables) What you can eat on the ketogenic diet (meat, fish, eggs, low-carb vegetables, healthy fats) Keto diet pros and cons for weight loss and health Practical tips for starting keto, including meal planning and avoiding "keto flu" Why food quality matters as much as carb counting Whether you're considering keto for weight loss, better appetite control, or metabolic health, this episode provides science-backed information and practical advice to help you decide if the ketogenic diet fits your lifestyle. Perfect for anyone interested in low-carb diets, sustainable weight loss, and evidence-based nutrition strategies. Topics covered: ketogenic diet, keto for beginners, low-carb diet, weight loss diets, ketosis, keto meal planning, keto food list, healthy eating, nutrition tips Keto Diet - Episode Timestamps 02:04 - What Is the Keto Diet? 03:46 - What Foods Can You Not Eat on The Keto Diet? 05:54 - What Foods Can You Eat on The Keto Diet? 07:23 - Keto Diet Pros And Cons 08:49 - Keto Diet Practical Advice 11:05 - Keto Diet Key Takeaways Keto Diet Beginner Guides Great intro to the keto diet: A Keto Diet for Beginners: The #1 Ketogenic Guide Go a little deeper into keto and learn about the potential wider benefits of following a keto diet: The Ketogenic Diet: A Detailed Beginner's Guide to Keto Nice easy video intro to keto: A Beginner's Guide to the Keto Diet A comprehensive guide to Keto: https://www.ruled.me/guide-keto-diet/ Keto Diet Meal Plans A good 14-day keto meal plan to get you started on the right foot: 14-Day Keto Meal Plan with Recipes & Shopping Lists - Diet Doctor Mouth watering keto recipes 🤤: 47 Easy Keto Dinner Recipes Everyone In The Family Will Love A comprehensive list of foods you can eat on the keto diet: The Complete Keto Food List (Printable PDF!) - Wholesome Yum Useful shopping list, showing how many grams of carbs are in common foods: The Complete Keto Grocery List (With Free PDF) Keto Diet Research Sources If you want to do deeper research into the ketogenic diet, including some of the potential mental and physical benefits, here are some good papers to read: The ketogenic diet has the potential to decrease all-cause mortality without a concomitant increase in cardiovascular-related mortality | Scientific Reports The Ketogenic Diet: Clinical Applications, Evidence-based Indications, and Implementation - StatPearls - NCBI Bookshelf Pilot study shows ketogenic diet improves severe mental illness The impact of ketogenic diet on some metabolic and non‐metabolic diseases: Evidence from human and animal model experiments - PMC

    13 min

  5. JAN 29

    The Mediterranean Diet Explained: How To Lose Weight & Get Healthy: Weight Loss Diets Mini-Series - Part 2

    The Mediterranean Diet Explained The Mediterranean diet is widely recognised as one of the healthiest ways to eat and it is followed by some of the healthiest and longest-lived people in the world. Following the Mediterranean diet could provide some incredible health benefits for you too, while also helping you lose weight in a controlled and sustainable way.  I explore how the Mediterranean diet could help you lose weight and why it is renowned for its health benefits. I also offer some practical guidance for anyone wanting to try the Mediterranean diet. Part 2 of my diet mini series, exploring different approaches to healthy eating and sustainable weight loss. If you want to dive deeper, here is a practical Mediterranean Diet Guide. If you are a vegetarian, here are some amazing diet recipes that you can follow on a Vegetarian Mediterranean Diet. Mediterranean Diet - Show Quicklinks 01:15 Introduction to The Mediterranean Diet 02:43 How Does The Mediterranean Diet Work? 03:58 Can the Mediterranean Diet Help You Lose Weight? 05:43 How to Follow The Mediterranean Diet? 08:21 Is The Mediterranean Diet Good For Vegitarians? 08:47 My Thoughts On the Mediterranean Diet   Mediterranean Diet Research Sources The Mediterranean Diet and Cardiovascular Health - PubMed The Mediterranean diet: health, science and society - PubMed Mediterranean diet linked to longevity, say Harvard researchers Mediterranean diet adherence is associated with lower dementia risk, independent of genetic predisposition: findings from the UK Biobank prospective cohort study - PubMed Mediterranean diet in the management and prevention of obesity - PubMed   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

    11 min

  6. JAN 20

    The 5:2 Diet Explained - How To Lose Weight & Get Healthy: Weight Loss Diets Mini-Series - Part 1

    Learn about the 5:2 diet in this bite-sized guide. If you want to lose weight and improve your heath this popular intermittent fasting approach might be what you are looking for. I touch on the science behind intermittent calorie restriction, practical tips for following the diet, potential health benefits, including improved blood sugar control and heart health, and who should avoid this eating plan. Perfect for anyone wondering if the 5:2 diet is right for their weight loss journey. This episode is part of my weight loss diet mini series, exploring different approaches to healthy eating and sustainable weight loss. Take a look at this article if you want to dive deeper into the 5:2 diet.   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/ X: https://x.com/TimQuin0   Research Sources The Fast Diet Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial | Lifestyle Behaviors | JAMA Internal Medicine What is the 5:2 diet? | Good Food

    9 min

  7. JAN 16

    US Dietary Guidelines VS UK Dietary Guidelines

    The US has just released new dietary guidelines, and there have been some welcome updates since the last edition. More emphasis on protein, a friendlier stance on full-fat dairy, and explicit warnings about ultraprocessed foods reflect advances in research and our understanding of nutrition. But how does this compare with the somewhat outdated UK government dietary guidelines, issued way back in 2016? In this episode, we compare the new US guidelines with the UK's Eatwell Guide. We look at where they agree, where they differ, and what these differences actually mean for how you eat. From protein targets to the processing debate, we break down the practical takeaways you can use, whether you're trying to maintain muscle as you age, feed your family well, or just understand what "eating healthy" actually looks like in 2026.   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   Research Sources Dietary Guidelines For Americans The Eatwell Guide - Public Health England Food-based dietary guidelines - United Kingdom New US dietary guidelines call for more protein, less processed food - BBC News

    19 min

  8. JAN 7

    5 Very Simple Steps to Better Health in 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

    16 min
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About

Do you want to look and feel great as you age and give yourself the best possible chance of a long, active life? If you do, you're in the right place. I'm on a mission to figure out how to slow the effects of aging, cutting through the marketing hype and nonsense as I go. Come and join me on my quest for longevity and together we'll learn how to live a long and healthy life.

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