Quest Longevity - stay healthy, age slowly and feel great in your 40s and beyond

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.

Quest Longevity - stay healthy, age slowly and feel great in your 40s and beyond is a health podcast hosted by Tim Quin, with 37 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Tim Quin hosts Quest Longevity - stay healthy, age slowly and feel great in your 40s and beyond, a health show with 37 episodes published.

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  Episode #37

  How To Recover From A Bad Day At Work

  Sep 16, 202610 min

  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 Matters Accessible 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 — NHS Covers 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 Work Examines 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 Work A meta-analysis assessing whether deliberate interventions can help people mentally disengage during non-working time. ( pubmed.ncbi.nlm.nih.gov ) Facilitating Detachment From Work A systematic review of 159 studies exploring the personal, occupational and environmental factors that influence detachment. ( pubmed.ncbi.nlm.nih.gov ) The Recovery Experience Questionnaire The 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 Sleeping Research 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 Sleep A longitudinal study investigating unfinished work, rumination and impaired weekend sleep. ( pubmed.ncbi.nlm.nih.gov ) Work-Related Smartphone Use, Psychological Detachment and Exhaustion A 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 Arousal A 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 Adults A systematic review and meta-analysis examining alcohol's effects on sleep onset, REM sleep and sleep architecture. ( pubmed.ncbi.nlm.nih.gov )

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  Episode #36

  Movement Breaks: Stay Active & Healthy At Work

  Sep 13, 202613 min

  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 )

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  Episode #35

  What Does Vitamin B12 & Folic Acid Do & Should You Be Taking A Supplement?

  Sep 5, 202615 min

  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

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  Episode #33

  Autoimmune Disease: How to Manage Fatigue, Brain Fog & Pain With Small Daily Habits

  Aug 30, 202659 min

  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 and 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 X: https://x.com/timquin0 Instagram: https://www.instagram.com/timquin0 YouTube: https://www.youtube.com/@TimQuin0

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  Episode #33

  What is VO2 Max & Could It Be The Most Important Health Metric?

  Aug 23, 202623 min

  How do you improve VO2 max? In this episode, you'll find out why this single fitness number has become one of the most powerful predictors of how long and how healthily you'll live — with research suggesting low VO2 max carries greater health risks than smoking, diabetes, or even heart disease. You'll learn what a good VO2 max looks like for your age, how to measure it through a lab test, the Cooper test, or your fitness watch, and how to improve it through zone 2 training and high-intensity interval training. I've put together free VO2 max training programmes to get you started — grab them using the link in the show notes. Show Timestamps 00:46 — VO2 Max Introduction 01:44 — What Is VO2 Max? 10:34 — How Can I Measure My VO2 Max? 14:52 — How Can I Improve VO2 Max? 20:27 — VO2 Max Summary Free VO2 Max Training Plan https://timquin.gumroad.com/l/VO2Max-training-plan Get My Free Newsletter https://stayhealthylivelonger.substack.com/ VO2 Max Research Sources Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing No Ceiling to Mortality Benefits of Cardiorespiratory Fitness in Patients Undergoing Stress Testing Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women: A Meta-analysis Cardiorespiratory fitness assessment using risk-stratified exercise testing and dose–response relationships with disease outcomes Long-term Change in Cardiorespiratory Fitness and All-Cause Mortality: A Population-Based Follow-up Study Impact of cardiorespiratory fitness and diabetes status on cardiovascular disease and all-cause mortality: An NHANES retrospective cohort study Decline in VO2max with aging in master athletes and sedentary men Scaling VO2max to body size differences to evaluate associations to CVD incidence and all-cause mortality risk Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials Impact of high-intensity interval training on cardiorespiratory fitness, body composition, physical fitness, and metabolic parameters in older adults: A meta-analysis of randomised controlled trials Enhancing active aging through exercise: a comparative study of high-intensity interval training and continuous aerobic training benefits High Intensity Interval Training in a Real World Setting: A Randomized Controlled Feasibility Study in Overweight Inactive Adults, Measuring Change in Maximal Oxygen Uptake Zone 2 Endurance Training and Its Relationship With Longevity, Cardiovascular, and Musculoskeletal Health Greater physical fitness (Vo2Max) in healthy older adults associated with increased integrity of the Locus Coeruleus-Noradrenergic system How Exercise Helps Protect Your Brain From Cognitive Decline Cardiorespiratory Fitness May Lower Your Risk of Dementia The Science of VO2 Max and Dementia Prevention How does VO2 max correlate with longevity? Social Channels Instagram: https://www.instagram.com/timquin0/

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