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17/09/2025

Grip strength is one of the strongest predictors of healthspan; stronger than blood pressure in some studies. But most people never train it.

Today’s shift:
– Hang for 20 seconds
– Or hold a heavy bag in one hand
– Or squeeze a towel hard

No excuses. No equipment.
Just your hands.
Start today.

Claims + Research:
Grip strength predicts longevity, cognition, and metabolic health, outperforms blood pressure in predicting mortality risk & improves wrist stability and joint resilience

1. PURE study – Lancet, 2015 → PMID: 25982160 | Leong et al., PURE study
2. Bohannon RW – J Geriatr Phys Ther, 2008
3. Suprak DN et al., J Strength Cond Res, 2011

15/09/2025

“One meal won’t kill you.”
We’ve all said it. And it’s true.

But what happens when that one meal becomes your every meal?

Every day. For years. For decades.

This isn’t just about cutting carbs. It’s about understanding what they do inside you. Follow a single grain of rice as it moves through your body and quietly changes your future.
👉🏽 The full journey’s in the blog: The Journey Of A Carbohydrate From Your Stomach To Your Heart

For the deep dive, blog link’s in bio.

14/09/2025

Two ages. One body.

Your chronological age is the easy one: it’s just birthdays. Fixed. Everyone your age shares the same number.

Your biological age is the real story. It reflects how your cells, organs and systems are actually functioning. Stress, sleep, nutrition, movement, all of these push it up or down.

The good news?
You can influence your biological age. Small daily shifts in habits make a measurable difference.

Curious to know where you stand?
We built a free bioage calculator to help you check yours.

👉🏽 Link in bio.

10/09/2025

Most of us count steps.
But the real secret isn’t that.

It’s how far you can go in 6 minutes.
The 6-minute walk test is a medical benchmark. Hospitals use it to check heart, lung, and muscle strength all in one go.

Here’s what it shows:
🚶 Your heart + lungs power your pace
🦵 Your muscle mass keeps you moving
⏱️ Your speed reveals your biological age

Why it matters:
Slow walkers after 40 have a higher risk of heart disease, fractures, and even early death regardless of weight or lab reports.

👉 Try it today:
Walk for 6 minutes.
Measure your distance.
🎯 500 metres is the target.

Can’t reach it yet? Start with 300 and build up.

This isn’t about cardio.
It’s a 6-minute check-in with your healthspan.
The number you should care about.

08/09/2025

The key isn’t staying perfectly still for 8 hours. It’s completing your sleep cycles.

Unless you’re wide awake for 30+ minutes, this isn’t a problem. It’s just your brain doing what it knows.

👉 Tonight’s reminder:
– Don’t reach for the clock
– Don’t narrate it in your head
– Don’t scroll

Stay in bed. Sleep is still happening.

You’re not malfunctioning.
You’re just not a machine.

04/09/2025

Your cells repair every night.
But with age, that repair slows down.

That’s where NMN + Resveratrol comes in.

🔬 NMN helps restore NAD⁺: the fuel your cells need for DNA repair.
🍇 Resveratrol activates sirtuins: your body’s “longevity switches.”

Together, they support healthier ageing from the inside out.

👉 Start your DNA + cell repair today. Shop NMN for Longevity - link in bio.

03/09/2025

We check blood tests. We track cholesterol. But..

THE strongest predictor of how long you’ll live?
It’s something you can feel every time you climb a flight of stairs.

VO₂ max = how well your body uses oxygen.
More oxygen → more years; one of the clearest markers of longevity

Low VO₂ max means faster ageing and higher mortality, even if your labs look fine. You don’t need a fancy machine to start paying attention.
Your lungs, your breathing, your stamina, your stair-climb time they’re all clues.

🪜 Try this today: climb a flight of stairs and notice your recovery.
That’s your free VO₂ check.

01/09/2025

Most people aim for 8 hours of sleep.
But your body doesn’t measure in hours. It measures in 90-minute cycles.

Each cycle = light sleep → deep sleep → REM. That’s one full reset.

If your alarm cuts you in the middle of a cycle, you wake groggy, heavy-headed, and foggy.

If it rings at the end of a cycle, you wake refreshed — even if the total time is a little less.

👉 How to use this:
Count in 90s.
6 hours = 4 cycles.
7.5 hours = 5 cycles.
Pick your bedtime and set your alarm to line up with a cycle.

It’s not about a perfect 8.
It’s about completing your cycles.

30/08/2025

Your eyes don’t just “see.”
They process light, adjust focus, and fight fatigue; all day, every day.

But with 12+ hours of screentime, they blink less, strain more, and never truly rest.
The cost? Headaches, disrupted sleep, vision fatigue.

👉 Protect them like you would your knees:
– Follow the 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds)
– Dim your screens at night
– Blink with intention

They work nonstop.
Let them rest on purpose.

25/08/2025

Your clock isn’t digital. It’s hormonal.
And it runs on light.

Get outside within 30 minutes of waking. It’s one of the most powerful low-effort habits for better sleep.

Claims + Research:
Morning light sets circadian rhythm, sunlight improves sleep quality

1. Khalsa SB et al., J Physiol, 2003 → PMID: 12626576
2. Figueiro MG et al., Sleep Health, 2017 → PMID: 28602635

20/08/2025

Protein isn’t about quantity. It’s about timing.

After 35, your body becomes less efficient at using protein.
Spread your intake across all meals.

Simple daily shifts:
– Add a protein source to breakfast
– Keep it simple: eggs, paneer, lentils, tofu, PB toast
Your future muscle mass starts now.

Claims + Research:
Protein distribution matters more than total, older adults need more protein per meal to stimulate muscle protein synthesis (MPS)

1. Mamerow et al., J Nutr, 2014 → PMID: 24829467
2. Moore DR et al., Am J Clin Nutr, 201

ageing

18/08/2025

Wrinkles aren’t just skin deep.

Stress, sugar, and sun damage start breaking down collagen long before you see fine lines in the mirror.

Learn more about mitochondria's role in skin ageing here - PMID: 31083540

Protect your skin from the inside out. Your glow starts in your cells.

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http://www.theoakage.com/

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