Zib Atkins
@ayuswellness.bsky.social
Helping busy people optimise health 🧬💪
Energy | Nutrition | Sleep | Fat loss | Longevity
18 yrs cutting through health myths
⬇️ Proven tools & protocols I use
https://linktr.ee/ayuswellness
Energy | Nutrition | Sleep | Fat loss | Longevity
18 yrs cutting through health myths
⬇️ Proven tools & protocols I use
https://linktr.ee/ayuswellness
Pinned
Zib Atkins
@ayuswellness.bsky.social
· Mar 7
It took 10,000 hours, 10 years, and 1,000+ research papers to learn these 7 longevity lessons.
You get them in 2 minutes:
1. Movement Matters Most
↳ Just a few minutes of daily movement counters sedentary damage
↳ Mix cardio and strength - both impact different longevity pathways
1/6
You get them in 2 minutes:
1. Movement Matters Most
↳ Just a few minutes of daily movement counters sedentary damage
↳ Mix cardio and strength - both impact different longevity pathways
1/6
Most of us think chocolate is something you need to “be careful with”.
But dark chocolate is one of those foods that quietly does a lot of good when you understand it.
But dark chocolate is one of those foods that quietly does a lot of good when you understand it.
January 23, 2026 at 8:28 AM
Most of us think chocolate is something you need to “be careful with”.
But dark chocolate is one of those foods that quietly does a lot of good when you understand it.
But dark chocolate is one of those foods that quietly does a lot of good when you understand it.
The most powerful anti ageing supplement is free.
Walking.
It improves mitochondrial density, lymphatic drainage, blood pressure, glucose, mood, brain function, gut motility, and inflammation.
Do more of it.
Do it daily.
Do it briskly.
Do it outdoors.
Do it with family.
For optimal benefits!
Walking.
It improves mitochondrial density, lymphatic drainage, blood pressure, glucose, mood, brain function, gut motility, and inflammation.
Do more of it.
Do it daily.
Do it briskly.
Do it outdoors.
Do it with family.
For optimal benefits!
January 23, 2026 at 8:18 AM
The most powerful anti ageing supplement is free.
Walking.
It improves mitochondrial density, lymphatic drainage, blood pressure, glucose, mood, brain function, gut motility, and inflammation.
Do more of it.
Do it daily.
Do it briskly.
Do it outdoors.
Do it with family.
For optimal benefits!
Walking.
It improves mitochondrial density, lymphatic drainage, blood pressure, glucose, mood, brain function, gut motility, and inflammation.
Do more of it.
Do it daily.
Do it briskly.
Do it outdoors.
Do it with family.
For optimal benefits!
Would you be surprised to find out…
A molecule found in strawberries
extended lifespan in mice by more than twenty percent?
That molecule is fisetin.
A natural senolytic.
A molecule found in strawberries
extended lifespan in mice by more than twenty percent?
That molecule is fisetin.
A natural senolytic.
January 21, 2026 at 10:24 AM
Would you be surprised to find out…
A molecule found in strawberries
extended lifespan in mice by more than twenty percent?
That molecule is fisetin.
A natural senolytic.
A molecule found in strawberries
extended lifespan in mice by more than twenty percent?
That molecule is fisetin.
A natural senolytic.
Most people don’t realise this…
But walking is one of the simplest and most effective longevity tools we have.
But walking is one of the simplest and most effective longevity tools we have.
January 21, 2026 at 8:28 AM
Most people don’t realise this…
But walking is one of the simplest and most effective longevity tools we have.
But walking is one of the simplest and most effective longevity tools we have.
If you want boundless energy,
Optimise these:
Circadian rhythm
Glucose control
Mineral intake
Hydration
Gut health
Muscle mass
Breathwork
Toxin avoidance
Connection and purpose
When these are on point, your natural energy flow will be phenomenal.
Optimise these:
Circadian rhythm
Glucose control
Mineral intake
Hydration
Gut health
Muscle mass
Breathwork
Toxin avoidance
Connection and purpose
When these are on point, your natural energy flow will be phenomenal.
January 20, 2026 at 9:17 AM
If you want boundless energy,
Optimise these:
Circadian rhythm
Glucose control
Mineral intake
Hydration
Gut health
Muscle mass
Breathwork
Toxin avoidance
Connection and purpose
When these are on point, your natural energy flow will be phenomenal.
Optimise these:
Circadian rhythm
Glucose control
Mineral intake
Hydration
Gut health
Muscle mass
Breathwork
Toxin avoidance
Connection and purpose
When these are on point, your natural energy flow will be phenomenal.
Here are 7 foods you should eat if you want to burn visceral fat - the dangerous belly fat around your organs:
1. Blueberries
Blueberries are loaded with anthocyanins - shown to switch on fat-burning genes and switch off inflammation.
Studies show they improve insulin sensitivity too.
1. Blueberries
Blueberries are loaded with anthocyanins - shown to switch on fat-burning genes and switch off inflammation.
Studies show they improve insulin sensitivity too.
January 19, 2026 at 9:14 AM
Here are 7 foods you should eat if you want to burn visceral fat - the dangerous belly fat around your organs:
1. Blueberries
Blueberries are loaded with anthocyanins - shown to switch on fat-burning genes and switch off inflammation.
Studies show they improve insulin sensitivity too.
1. Blueberries
Blueberries are loaded with anthocyanins - shown to switch on fat-burning genes and switch off inflammation.
Studies show they improve insulin sensitivity too.
Why some egg yolks are pale and others dark orange
January 19, 2026 at 8:28 AM
Why some egg yolks are pale and others dark orange
Your environment shapes your longevity far more than your genetics:
Cleaner air
Structured day–night rhythm
Stronger light in the morning
Darker nights
Reduced toxin burden
More movement
Quality water
No unnecessary stressors
Cleaner air
Structured day–night rhythm
Stronger light in the morning
Darker nights
Reduced toxin burden
More movement
Quality water
No unnecessary stressors
January 17, 2026 at 8:53 AM
Your environment shapes your longevity far more than your genetics:
Cleaner air
Structured day–night rhythm
Stronger light in the morning
Darker nights
Reduced toxin burden
More movement
Quality water
No unnecessary stressors
Cleaner air
Structured day–night rhythm
Stronger light in the morning
Darker nights
Reduced toxin burden
More movement
Quality water
No unnecessary stressors
Aging accelerates when you stop doing the difficult things:
• Heavy leg day
• Zone 2 cardio
• Things that makes you shiver
• Sweating
• Early mornings
• Learning new skills
• Consistent sleep
• Not eating for 16 hours
• No UPFs
Your biology adapts to your behaviour.
• Heavy leg day
• Zone 2 cardio
• Things that makes you shiver
• Sweating
• Early mornings
• Learning new skills
• Consistent sleep
• Not eating for 16 hours
• No UPFs
Your biology adapts to your behaviour.
January 16, 2026 at 8:36 AM
Aging accelerates when you stop doing the difficult things:
• Heavy leg day
• Zone 2 cardio
• Things that makes you shiver
• Sweating
• Early mornings
• Learning new skills
• Consistent sleep
• Not eating for 16 hours
• No UPFs
Your biology adapts to your behaviour.
• Heavy leg day
• Zone 2 cardio
• Things that makes you shiver
• Sweating
• Early mornings
• Learning new skills
• Consistent sleep
• Not eating for 16 hours
• No UPFs
Your biology adapts to your behaviour.
Quick one that made me change how I wash my dishes.
January 16, 2026 at 8:28 AM
Quick one that made me change how I wash my dishes.
The most underrated mental health protocol:
Lift weights
Walk outside
Eat real food
Spend time in nature
Talk to someone you care about
Zero alcohol
Thank Allah/God/the universe for something every morning
This combination significantly improves brain chemistry.
Lift weights
Walk outside
Eat real food
Spend time in nature
Talk to someone you care about
Zero alcohol
Thank Allah/God/the universe for something every morning
This combination significantly improves brain chemistry.
January 14, 2026 at 8:15 AM
The most underrated mental health protocol:
Lift weights
Walk outside
Eat real food
Spend time in nature
Talk to someone you care about
Zero alcohol
Thank Allah/God/the universe for something every morning
This combination significantly improves brain chemistry.
Lift weights
Walk outside
Eat real food
Spend time in nature
Talk to someone you care about
Zero alcohol
Thank Allah/God/the universe for something every morning
This combination significantly improves brain chemistry.
You are not ageing faster because life is stressful.
You are ageing faster because it is too comfortable.
This sounds wrong.
But biologically, it makes sense.
Human physiology evolved expecting short bursts of stress followed by recovery.
You are ageing faster because it is too comfortable.
This sounds wrong.
But biologically, it makes sense.
Human physiology evolved expecting short bursts of stress followed by recovery.
January 12, 2026 at 8:21 AM
You are not ageing faster because life is stressful.
You are ageing faster because it is too comfortable.
This sounds wrong.
But biologically, it makes sense.
Human physiology evolved expecting short bursts of stress followed by recovery.
You are ageing faster because it is too comfortable.
This sounds wrong.
But biologically, it makes sense.
Human physiology evolved expecting short bursts of stress followed by recovery.
If you want better sleep tonight, try this:
• Morning light
• No caffeine after 12pm
• Protein plus carbs at dinner
• Magnesium 1 hour before bed
• No screens 2 hours before bed
• Cool bedroom
• Light stretching
• Gratitude practice
You are not a bad sleeper.
Your natural rhythms are mismatched.
• Morning light
• No caffeine after 12pm
• Protein plus carbs at dinner
• Magnesium 1 hour before bed
• No screens 2 hours before bed
• Cool bedroom
• Light stretching
• Gratitude practice
You are not a bad sleeper.
Your natural rhythms are mismatched.
January 10, 2026 at 8:31 AM
If you want better sleep tonight, try this:
• Morning light
• No caffeine after 12pm
• Protein plus carbs at dinner
• Magnesium 1 hour before bed
• No screens 2 hours before bed
• Cool bedroom
• Light stretching
• Gratitude practice
You are not a bad sleeper.
Your natural rhythms are mismatched.
• Morning light
• No caffeine after 12pm
• Protein plus carbs at dinner
• Magnesium 1 hour before bed
• No screens 2 hours before bed
• Cool bedroom
• Light stretching
• Gratitude practice
You are not a bad sleeper.
Your natural rhythms are mismatched.
The most powerful detox system you have is already inside you.
Not juice cleanses.
Not teas.
Not powders.
Your liver, kidneys, lymphatic system, skin, lungs, and gut do the work.
Support them:
• Clean water
• Mineral balance
• Sweating
• Deep sleep
• Real food
• Walking
• Fibre
• Time outdoors
Not juice cleanses.
Not teas.
Not powders.
Your liver, kidneys, lymphatic system, skin, lungs, and gut do the work.
Support them:
• Clean water
• Mineral balance
• Sweating
• Deep sleep
• Real food
• Walking
• Fibre
• Time outdoors
January 9, 2026 at 8:47 AM
The most powerful detox system you have is already inside you.
Not juice cleanses.
Not teas.
Not powders.
Your liver, kidneys, lymphatic system, skin, lungs, and gut do the work.
Support them:
• Clean water
• Mineral balance
• Sweating
• Deep sleep
• Real food
• Walking
• Fibre
• Time outdoors
Not juice cleanses.
Not teas.
Not powders.
Your liver, kidneys, lymphatic system, skin, lungs, and gut do the work.
Support them:
• Clean water
• Mineral balance
• Sweating
• Deep sleep
• Real food
• Walking
• Fibre
• Time outdoors
How to setup your breakfast for results
January 9, 2026 at 8:28 AM
How to setup your breakfast for results
If you eat flax, chia, and walnuts, you probably think your omega 3 intake is sorted.
On paper, it looks impressive.
Grams look high.
Labels look reassuring.
Charts make it feel complete.
But here is the biological reality most people never get told.
On paper, it looks impressive.
Grams look high.
Labels look reassuring.
Charts make it feel complete.
But here is the biological reality most people never get told.
January 8, 2026 at 8:41 AM
If you eat flax, chia, and walnuts, you probably think your omega 3 intake is sorted.
On paper, it looks impressive.
Grams look high.
Labels look reassuring.
Charts make it feel complete.
But here is the biological reality most people never get told.
On paper, it looks impressive.
Grams look high.
Labels look reassuring.
Charts make it feel complete.
But here is the biological reality most people never get told.
One of the best ways to remove fluoride, lead, and microplastics isn’t a detox product…
January 7, 2026 at 8:28 AM
One of the best ways to remove fluoride, lead, and microplastics isn’t a detox product…
Ten thousand steps is good.
But…
Breaking up sitting time is better.
When you sit for hours:
• Blood sugar rises
• Inflammation rises
• Circulation drops
• Muscle inefficiency kicks in
You can counter this by:
Standing up every 45 minutes.
Do 10 squats.
Walk for two minutes.
But…
Breaking up sitting time is better.
When you sit for hours:
• Blood sugar rises
• Inflammation rises
• Circulation drops
• Muscle inefficiency kicks in
You can counter this by:
Standing up every 45 minutes.
Do 10 squats.
Walk for two minutes.
January 7, 2026 at 8:18 AM
Ten thousand steps is good.
But…
Breaking up sitting time is better.
When you sit for hours:
• Blood sugar rises
• Inflammation rises
• Circulation drops
• Muscle inefficiency kicks in
You can counter this by:
Standing up every 45 minutes.
Do 10 squats.
Walk for two minutes.
But…
Breaking up sitting time is better.
When you sit for hours:
• Blood sugar rises
• Inflammation rises
• Circulation drops
• Muscle inefficiency kicks in
You can counter this by:
Standing up every 45 minutes.
Do 10 squats.
Walk for two minutes.
Most people think vitamin D is just about bones.
That is a huge oversimplification.
It is a gene signalling hormone.
When vitamin D rises, your gut does not just absorb more calcium.
Your cells actively upregulate calcium transport machinery at the genetic level.
That is a huge oversimplification.
It is a gene signalling hormone.
When vitamin D rises, your gut does not just absorb more calcium.
Your cells actively upregulate calcium transport machinery at the genetic level.
January 6, 2026 at 8:43 AM
Most people think vitamin D is just about bones.
That is a huge oversimplification.
It is a gene signalling hormone.
When vitamin D rises, your gut does not just absorb more calcium.
Your cells actively upregulate calcium transport machinery at the genetic level.
That is a huge oversimplification.
It is a gene signalling hormone.
When vitamin D rises, your gut does not just absorb more calcium.
Your cells actively upregulate calcium transport machinery at the genetic level.
Boost Your Brain Power with Walnuts!
January 5, 2026 at 8:26 PM
Boost Your Brain Power with Walnuts!
TIPS FOR REVERSING AGING
1. Zero refined sugar (swap with fruits)
2. Zero refined seed oils
3. Skip breakfast
4. Lunch 12pm & dinner 6pm
5. Probiotic foods daily
6. 2000mg+ EPA/DHA
7. 1.6-2.2g protein/kg a day
8. Sweat daily
9. Improve parasympathetic activation
10. Brisk walking + lift weights
1. Zero refined sugar (swap with fruits)
2. Zero refined seed oils
3. Skip breakfast
4. Lunch 12pm & dinner 6pm
5. Probiotic foods daily
6. 2000mg+ EPA/DHA
7. 1.6-2.2g protein/kg a day
8. Sweat daily
9. Improve parasympathetic activation
10. Brisk walking + lift weights
January 5, 2026 at 7:51 AM
TIPS FOR REVERSING AGING
1. Zero refined sugar (swap with fruits)
2. Zero refined seed oils
3. Skip breakfast
4. Lunch 12pm & dinner 6pm
5. Probiotic foods daily
6. 2000mg+ EPA/DHA
7. 1.6-2.2g protein/kg a day
8. Sweat daily
9. Improve parasympathetic activation
10. Brisk walking + lift weights
1. Zero refined sugar (swap with fruits)
2. Zero refined seed oils
3. Skip breakfast
4. Lunch 12pm & dinner 6pm
5. Probiotic foods daily
6. 2000mg+ EPA/DHA
7. 1.6-2.2g protein/kg a day
8. Sweat daily
9. Improve parasympathetic activation
10. Brisk walking + lift weights
Drink warm turmeric milk before bedtime to enjoy its remarkable health benefits.
January 4, 2026 at 8:00 AM
Drink warm turmeric milk before bedtime to enjoy its remarkable health benefits.
Try this quick and easy 30-second stress buster! 💦❄️
January 3, 2026 at 8:00 AM
Try this quick and easy 30-second stress buster! 💦❄️
6 Simple Hacks to Lose More Fat!
January 2, 2026 at 8:28 AM
6 Simple Hacks to Lose More Fat!