Is your body plagued with 'zombie' cells? Warning over toxic compounds that leave you wrinkled, bloated and inflamed - and how to flush them out
Say hello to zombie cells.
Also known as senescent cells, these are old, damaged cells that should have been flushed out long ago - but instead, they hang around, pumping out toxic compounds that speed up inflammation, slow down healing, and leave you feeling tired, bloated, foggy and flat.
These cells build up as we age and have been linked to everything from wrinkles and joint pain to brain fog, fatigue, and chronic disease.
So, how do you get rid of them? Through a natural process called autophagy - your body's cellular clean-up crew.
Think of it like spring cleaning for your cells.
When activated, autophagy clears out these zombie cells and replaces them with fresh, new ones - rejuvenating your energy, metabolism and mental sharpness.
In my book Biohack Me, I show you how to tap into this process using simple, everyday tools that don't require a millionaire's bank account. Here's my daily routine for flushing zombie cells.
1. Fast with purpose
The most powerful trigger for autophagy? Fasting.
Giving your body a break from constant eating allows it to shift gears - from digestion to repair. A 12 to 16 hour eating window is all you need to activate cellular clean-up and reduce the build-up of senescent cells.
This isn't about starving - it's about resetting. I stick to a 16:8 window (roughly eating between 11am and 6pm), which keeps my blood sugar stable, my energy high and my gut calm.
Fasting also reduces insulin resistance, supports brain health, and helps you burn fat more efficiently. It's one of the simplest and most effective pro-ageing strategies we have.
2. Add senolytic foods to your plate
Senolytics are substances that specifically target and destroy senescent cells.
While pharmaceutical versions are still being tested, there are natural compounds with senolytic properties that are being widely studied and used.
Some of my favourites:
- Strawberries and apples (rich in fisetin, known for its anti-inflammatory properties that help with cellular ageing)
- Red onions and capers (loaded with quercetin, an anti-inflammatory flavonoid)
- Green tea (for EGCG, a powerful compound known to reduce inflammation)
- Turmeric (curcumin is a potent anti-inflammatory)
- Pomegranate, dark chocolate, and blueberries (all high in polyphenols, which are high in antioxidants)
These foods support cellular clean-up, reduce oxidative stress, and feed your gut bacteria - all of which help slow ageing from the inside out.
A polyphenol-rich, colourful diet is one of the most powerful (and delicious) ways to support longevity without restriction.
3. Move in micro-bursts (and build some muscle)
Movement encourages circulation and lymphatic flow - key for clearing out cellular waste. When you add strength training to the mix, you get even more bang for your biohacking buck.
Muscle is your metabolic engine. It improves mitochondrial health, insulin sensitivity, and helps your body clear out damaged cells more effectively. Think squats, push-ups and lunges.
In between calls or meetings? Do 15 squats. Waiting for your coffee? Drop into a plank. Keep hand weights near your desk. Rebounding or skipping are great hacks for a full body workout. It's not about smashing yourself - it's about staying mobile, strong, and metabolically young.
3. Master the breath-flush
Your breath is one of your most powerful (and free) detox tools. Slow, intentional breathing increases oxygen flow, reduces stress, and stimulates your parasympathetic nervous system - the part responsible for repair and rejuvenation.
Try this:
1. Inhale through the nose for four seconds
2. Hold for four seconds
3. Exhale slowly through the nose for six to eight seconds
4. Repeat for two to five minutes daily
I do this in a cold shower or before bed - it calms the mind, supports lymphatic flow, and promotes clarity. Think of it as an internal rinse cycle.
4. Contrast therapy: Use heat and cold as medicine
Autophagy loves contrast - especially in the form of saunas, cold showers, or ocean dips. This combo supports detox, reduces inflammation and triggers the release of longevity hormones.
Heat helps simulate a fever-like state that pushes toxins out through sweat. Cold sharpens your nervous system, boosts dopamine, and reduces inflammation - all while encouraging your body to clean house at the cellular level.
This was one of my core recovery tools after battling mould illness, and it's a go-to hack in my book.
Ageing is inevitable, feeling old isn't...
Zombie cells will come for all of us - but we don't have to let them take over.
By activating autophagy through fasting, movement, nutrition, breathwork, and temperature exposure, we can clear the clutter, restore cellular function, and feel sharper, leaner, and more energised - regardless of what your birth certificate says.
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