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
Social connection is one of the most underrated longevity hacks.
Loneliness and social isolation increase the risk of an early death by 26-29%.
That’s equivalent to smoking 15 cigarettes a day…
Try and connect with someone today - you could be benefitting you and them.
Loneliness and social isolation increase the risk of an early death by 26-29%.
That’s equivalent to smoking 15 cigarettes a day…
Try and connect with someone today - you could be benefitting you and them.
December 9, 2025 at 8:45 AM
Social connection is one of the most underrated longevity hacks.
Loneliness and social isolation increase the risk of an early death by 26-29%.
That’s equivalent to smoking 15 cigarettes a day…
Try and connect with someone today - you could be benefitting you and them.
Loneliness and social isolation increase the risk of an early death by 26-29%.
That’s equivalent to smoking 15 cigarettes a day…
Try and connect with someone today - you could be benefitting you and them.
3 Nail Polish Toxins You’ll Wish You Knew About Sooner
December 8, 2025 at 2:07 PM
3 Nail Polish Toxins You’ll Wish You Knew About Sooner
Your capacity to cope with stress is one of the strongest determinants of how well you will age.
Your heart rate variability (HRV) helps gauge this.
In fact, evidence suggests your HRV can actually predict your longevity.
Your heart rate variability (HRV) helps gauge this.
In fact, evidence suggests your HRV can actually predict your longevity.
December 8, 2025 at 9:03 AM
Your capacity to cope with stress is one of the strongest determinants of how well you will age.
Your heart rate variability (HRV) helps gauge this.
In fact, evidence suggests your HRV can actually predict your longevity.
Your heart rate variability (HRV) helps gauge this.
In fact, evidence suggests your HRV can actually predict your longevity.
For every 100mg decrease in daily magnesium consumption, the risk of pancreatic cancer increases by 24%.
The best types?
Magnesium glycinate = added sleep benefits
Magnesium threonate = added brain benefits
Magnesium citrate = cost effective
A good natural source?
The best types?
Magnesium glycinate = added sleep benefits
Magnesium threonate = added brain benefits
Magnesium citrate = cost effective
A good natural source?
December 6, 2025 at 12:33 PM
For every 100mg decrease in daily magnesium consumption, the risk of pancreatic cancer increases by 24%.
The best types?
Magnesium glycinate = added sleep benefits
Magnesium threonate = added brain benefits
Magnesium citrate = cost effective
A good natural source?
The best types?
Magnesium glycinate = added sleep benefits
Magnesium threonate = added brain benefits
Magnesium citrate = cost effective
A good natural source?
What’s Really in Your Chicken?
December 5, 2025 at 1:37 PM
What’s Really in Your Chicken?
1-3 cups of coffee a day = More Lawsonibacter asaccharolyticus
A key player in your gut microbiome linked with better digestive and metabolic function.
Why?
The polyphenols and fibre in a good coffee fuel your gut microbiome, and they produce SCFA’s and other beneficial metabolites.
A key player in your gut microbiome linked with better digestive and metabolic function.
Why?
The polyphenols and fibre in a good coffee fuel your gut microbiome, and they produce SCFA’s and other beneficial metabolites.
December 5, 2025 at 9:13 AM
1-3 cups of coffee a day = More Lawsonibacter asaccharolyticus
A key player in your gut microbiome linked with better digestive and metabolic function.
Why?
The polyphenols and fibre in a good coffee fuel your gut microbiome, and they produce SCFA’s and other beneficial metabolites.
A key player in your gut microbiome linked with better digestive and metabolic function.
Why?
The polyphenols and fibre in a good coffee fuel your gut microbiome, and they produce SCFA’s and other beneficial metabolites.
Just one meaningful conversation each day with someone you are close to has been shown to lower stress, increase happiness and reduce loneliness.
Use connection as your next biohack.
It’s free and effective.
Together we are stronger.
Use connection as your next biohack.
It’s free and effective.
Together we are stronger.
December 4, 2025 at 8:51 AM
Just one meaningful conversation each day with someone you are close to has been shown to lower stress, increase happiness and reduce loneliness.
Use connection as your next biohack.
It’s free and effective.
Together we are stronger.
Use connection as your next biohack.
It’s free and effective.
Together we are stronger.
Think Himalayan salt is the best? Think again. 🧂🚫
December 3, 2025 at 12:26 PM
Think Himalayan salt is the best? Think again. 🧂🚫
I’ve noticed that many problems are easier to solve when taking a walk outside.
-Sunlight improves mood.
-Movement raises dopamine.
-Walking lowers cortisol.
Your body isn’t designed to sit down all day.
-Sunlight improves mood.
-Movement raises dopamine.
-Walking lowers cortisol.
Your body isn’t designed to sit down all day.
December 3, 2025 at 8:43 AM
I’ve noticed that many problems are easier to solve when taking a walk outside.
-Sunlight improves mood.
-Movement raises dopamine.
-Walking lowers cortisol.
Your body isn’t designed to sit down all day.
-Sunlight improves mood.
-Movement raises dopamine.
-Walking lowers cortisol.
Your body isn’t designed to sit down all day.
Should you supplement with magnesium?
Well…
Guys with the highest magnesium levels have a 40% decrease in all-cause mortality risk.
And - a 50% reduction in cancer death risk.
It’s certainly worth optimising either through diet or supplementation.
Well…
Guys with the highest magnesium levels have a 40% decrease in all-cause mortality risk.
And - a 50% reduction in cancer death risk.
It’s certainly worth optimising either through diet or supplementation.
December 2, 2025 at 8:36 AM
Should you supplement with magnesium?
Well…
Guys with the highest magnesium levels have a 40% decrease in all-cause mortality risk.
And - a 50% reduction in cancer death risk.
It’s certainly worth optimising either through diet or supplementation.
Well…
Guys with the highest magnesium levels have a 40% decrease in all-cause mortality risk.
And - a 50% reduction in cancer death risk.
It’s certainly worth optimising either through diet or supplementation.
Want better sleep? Start with your phone. 📱😴
December 1, 2025 at 1:37 PM
Want better sleep? Start with your phone. 📱😴
Here’s how to grow new brain cells and protect brain health for years to come.
BDNF is the key.
Fasting and steady-state cardio increase levels of this crucial protein.
But, 6 mins of intense cycling outperforms them by 400-500%…!
BDNF is the key.
Fasting and steady-state cardio increase levels of this crucial protein.
But, 6 mins of intense cycling outperforms them by 400-500%…!
December 1, 2025 at 8:58 AM
Here’s how to grow new brain cells and protect brain health for years to come.
BDNF is the key.
Fasting and steady-state cardio increase levels of this crucial protein.
But, 6 mins of intense cycling outperforms them by 400-500%…!
BDNF is the key.
Fasting and steady-state cardio increase levels of this crucial protein.
But, 6 mins of intense cycling outperforms them by 400-500%…!
Sunlight optimises testosterone.
How?
One mechanism - It produces vitamin D which acts as a hormone to stimulate gene expression in the Leydig cells of the testicles (where testosterone is produced).
Deficiencies can reduce testosterone levels by 10–25%.
How?
One mechanism - It produces vitamin D which acts as a hormone to stimulate gene expression in the Leydig cells of the testicles (where testosterone is produced).
Deficiencies can reduce testosterone levels by 10–25%.
November 29, 2025 at 9:05 AM
Sunlight optimises testosterone.
How?
One mechanism - It produces vitamin D which acts as a hormone to stimulate gene expression in the Leydig cells of the testicles (where testosterone is produced).
Deficiencies can reduce testosterone levels by 10–25%.
How?
One mechanism - It produces vitamin D which acts as a hormone to stimulate gene expression in the Leydig cells of the testicles (where testosterone is produced).
Deficiencies can reduce testosterone levels by 10–25%.
Don’t ruin your scrambled eggs!
November 28, 2025 at 1:37 PM
Don’t ruin your scrambled eggs!
Your mind is a powerful thing.
For example, there’s a trainable trait can give you a 15% longer life.
People who do this right have been shown to have a lower risk of chronic disease.
And, a greater likelyhood of ‘exceptional longevity’.
Optimism.
For example, there’s a trainable trait can give you a 15% longer life.
People who do this right have been shown to have a lower risk of chronic disease.
And, a greater likelyhood of ‘exceptional longevity’.
Optimism.
November 28, 2025 at 8:53 AM
Your mind is a powerful thing.
For example, there’s a trainable trait can give you a 15% longer life.
People who do this right have been shown to have a lower risk of chronic disease.
And, a greater likelyhood of ‘exceptional longevity’.
Optimism.
For example, there’s a trainable trait can give you a 15% longer life.
People who do this right have been shown to have a lower risk of chronic disease.
And, a greater likelyhood of ‘exceptional longevity’.
Optimism.
Which medication is best for T2DM?
Exercise.
Head to head with Metformin (the most widely prescribed T2DM medication), 150 mins of weekly moderate exercise has been found more effective.
It slashed diabetes incidence by 39%.
And over 20 years, the reduction was still 24%.
Exercise.
Head to head with Metformin (the most widely prescribed T2DM medication), 150 mins of weekly moderate exercise has been found more effective.
It slashed diabetes incidence by 39%.
And over 20 years, the reduction was still 24%.
November 27, 2025 at 8:31 AM
Which medication is best for T2DM?
Exercise.
Head to head with Metformin (the most widely prescribed T2DM medication), 150 mins of weekly moderate exercise has been found more effective.
It slashed diabetes incidence by 39%.
And over 20 years, the reduction was still 24%.
Exercise.
Head to head with Metformin (the most widely prescribed T2DM medication), 150 mins of weekly moderate exercise has been found more effective.
It slashed diabetes incidence by 39%.
And over 20 years, the reduction was still 24%.
There are some herbs that nearly everyone should be eating every day.
Like garlic.
Its benefits have been reported as far back as Ancient Egyptian scrolls.
Some of it’s numerous health benefits include:
Like garlic.
Its benefits have been reported as far back as Ancient Egyptian scrolls.
Some of it’s numerous health benefits include:
November 26, 2025 at 8:28 AM
There are some herbs that nearly everyone should be eating every day.
Like garlic.
Its benefits have been reported as far back as Ancient Egyptian scrolls.
Some of it’s numerous health benefits include:
Like garlic.
Its benefits have been reported as far back as Ancient Egyptian scrolls.
Some of it’s numerous health benefits include:
Vitamin D🔼= Brain aging🔽
Over 6 years, a study of 2,500+ middle-aged people found that those with a vitamin D deficiency (<30 nmol/L) had a bigger reduction in global cognitive function compared with those with vitamin D sufficiency (>75 nmol/L).
Just another reason to get outside.
Over 6 years, a study of 2,500+ middle-aged people found that those with a vitamin D deficiency (<30 nmol/L) had a bigger reduction in global cognitive function compared with those with vitamin D sufficiency (>75 nmol/L).
Just another reason to get outside.
November 25, 2025 at 7:30 AM
Vitamin D🔼= Brain aging🔽
Over 6 years, a study of 2,500+ middle-aged people found that those with a vitamin D deficiency (<30 nmol/L) had a bigger reduction in global cognitive function compared with those with vitamin D sufficiency (>75 nmol/L).
Just another reason to get outside.
Over 6 years, a study of 2,500+ middle-aged people found that those with a vitamin D deficiency (<30 nmol/L) had a bigger reduction in global cognitive function compared with those with vitamin D sufficiency (>75 nmol/L).
Just another reason to get outside.
Visiting forests and lakes is known to improve mood and several markers associated with longevity.
But what if you live in the city?
Well, new research involving 449 peer reviewed studies found that exposure to urban nature provides substantial benefits for a range of mental health outcomes.
But what if you live in the city?
Well, new research involving 449 peer reviewed studies found that exposure to urban nature provides substantial benefits for a range of mental health outcomes.
November 24, 2025 at 7:47 AM
Visiting forests and lakes is known to improve mood and several markers associated with longevity.
But what if you live in the city?
Well, new research involving 449 peer reviewed studies found that exposure to urban nature provides substantial benefits for a range of mental health outcomes.
But what if you live in the city?
Well, new research involving 449 peer reviewed studies found that exposure to urban nature provides substantial benefits for a range of mental health outcomes.
Walking = Health
4,000 daily steps = 9-39% risk reduction for all cause mortality and deaths from cancer, heart disease and dementia.
7,000 = 22-47% risk reductions in those areas.
10-12,000 = 30-55% risk reductions, with the biggest benefit to heart disease.
Simple.
Effective.
4,000 daily steps = 9-39% risk reduction for all cause mortality and deaths from cancer, heart disease and dementia.
7,000 = 22-47% risk reductions in those areas.
10-12,000 = 30-55% risk reductions, with the biggest benefit to heart disease.
Simple.
Effective.
November 22, 2025 at 8:32 AM
Walking = Health
4,000 daily steps = 9-39% risk reduction for all cause mortality and deaths from cancer, heart disease and dementia.
7,000 = 22-47% risk reductions in those areas.
10-12,000 = 30-55% risk reductions, with the biggest benefit to heart disease.
Simple.
Effective.
4,000 daily steps = 9-39% risk reduction for all cause mortality and deaths from cancer, heart disease and dementia.
7,000 = 22-47% risk reductions in those areas.
10-12,000 = 30-55% risk reductions, with the biggest benefit to heart disease.
Simple.
Effective.
Butyrate can slow inflammaging.
Our gut bacteria produce tons of it when we feed them fibre.
Just another reason to be optimising your fibre intake if you’re serious about your longevity.
A new paper found:
Our levels of butyrate to decrease as we age.
Our gut bacteria produce tons of it when we feed them fibre.
Just another reason to be optimising your fibre intake if you’re serious about your longevity.
A new paper found:
Our levels of butyrate to decrease as we age.
November 21, 2025 at 8:40 AM
Butyrate can slow inflammaging.
Our gut bacteria produce tons of it when we feed them fibre.
Just another reason to be optimising your fibre intake if you’re serious about your longevity.
A new paper found:
Our levels of butyrate to decrease as we age.
Our gut bacteria produce tons of it when we feed them fibre.
Just another reason to be optimising your fibre intake if you’re serious about your longevity.
A new paper found:
Our levels of butyrate to decrease as we age.
You need to start thinking about light the same way you think about food.
Standard LED bulbs = Junk: like your typical McDonalds.
Sunlight = The best: like fully organic, raw/pasture raised.
Blue light = Sugar: we are getting way too much.
Flicker = Seed oils: we should not be exposed to this.
Standard LED bulbs = Junk: like your typical McDonalds.
Sunlight = The best: like fully organic, raw/pasture raised.
Blue light = Sugar: we are getting way too much.
Flicker = Seed oils: we should not be exposed to this.
November 20, 2025 at 8:00 AM
You need to start thinking about light the same way you think about food.
Standard LED bulbs = Junk: like your typical McDonalds.
Sunlight = The best: like fully organic, raw/pasture raised.
Blue light = Sugar: we are getting way too much.
Flicker = Seed oils: we should not be exposed to this.
Standard LED bulbs = Junk: like your typical McDonalds.
Sunlight = The best: like fully organic, raw/pasture raised.
Blue light = Sugar: we are getting way too much.
Flicker = Seed oils: we should not be exposed to this.
The removal of fibre from the modern diet is a crime against our health.
The evidence that fibre protects your health is clear.
But, most people only eat half the amount they really need…
The evidence that fibre protects your health is clear.
But, most people only eat half the amount they really need…
November 19, 2025 at 8:07 AM
The removal of fibre from the modern diet is a crime against our health.
The evidence that fibre protects your health is clear.
But, most people only eat half the amount they really need…
The evidence that fibre protects your health is clear.
But, most people only eat half the amount they really need…
What’s the best way to train for longevity?
It’s whatever way will enable you to show up consistently.
More than intensity, style or volume - consistency is the real key.
Find what works for you and then keep at it.
Have you figured what works best for you?
It’s whatever way will enable you to show up consistently.
More than intensity, style or volume - consistency is the real key.
Find what works for you and then keep at it.
Have you figured what works best for you?
November 18, 2025 at 8:45 AM
What’s the best way to train for longevity?
It’s whatever way will enable you to show up consistently.
More than intensity, style or volume - consistency is the real key.
Find what works for you and then keep at it.
Have you figured what works best for you?
It’s whatever way will enable you to show up consistently.
More than intensity, style or volume - consistency is the real key.
Find what works for you and then keep at it.
Have you figured what works best for you?
Studies show that people who truly engage in faith practises live longer, healthier and are more satisfied with life.
Other studies have shown significant, immediate improvements in cognitive states during prayer and/or gratitude practice.
🤲
Other studies have shown significant, immediate improvements in cognitive states during prayer and/or gratitude practice.
🤲
November 17, 2025 at 9:35 AM
Studies show that people who truly engage in faith practises live longer, healthier and are more satisfied with life.
Other studies have shown significant, immediate improvements in cognitive states during prayer and/or gratitude practice.
🤲
Other studies have shown significant, immediate improvements in cognitive states during prayer and/or gratitude practice.
🤲