Latest news with #LeslieKenny
Yahoo
22-07-2025
- Health
- Yahoo
How to get the anti-ageing benefits of fasting without having to give up eating
Humans have been practising fasts for millennia. Our bodies are built to fast: 'It is literally the reason we carry body fat,' explains Dr Jason Fung, a nephrologist, fasting expert and the author of The Obesity Code. When the body goes into fasting mode it supports cellular rejuvenation and longevity. However, most of us cannot stick to an extended fast, drinking nothing but water, and still live a normal life. Cue a little known molecule called spermidine, found in everything from blue cheese and mushrooms to wheat germ and soybeans, that is rapidly becoming one of most talked-about topics in longevity research. Some scientists even believe it may be one of the key reasons why some people live longer than others because it helps to rid the body of damaged cells linked to ageing. 'There is no other longevity compound on the market that packs as big a punch as spermidine. By activating the body's vital cell renewal and recycling process – called autophagy (which also occurs when you fast) – it targets ageing at the source. This looks like reduced inflammation, rejuvenated cells and enhanced hair growth, all a result of the cellular clean-up occurring within,' says Leslie Kenny, the founder of Oxford Healthspan and co-founder of the Oxford Longevity Project. 'I make a point of eating spermidine-rich food every day – such as lentils, beans, peas and mushrooms. I also add a food-derived spermidine supplement with the minimum effective daily dose (1mg) shown to improve memory in older adults with subjective cognitive decline,' she says. Recent research backs up what she says. And unlike some other longevity trends, spermidine isn't just for lab mice. Human studies, including a 13-year observational trial and several clinical studies in older adults, have linked higher spermidine intake with better memory, lower blood pressure and even a reduced risk of death. Spermidine is a naturally occurring compound found in a variety of foods, especially those from plant sources and fermented products. Plants, animals and microbes produce spermidine naturally during metabolism. So, any fresh or unprocessed food will contain it to some degree. What makes spermidine stand out is its ability to stimulate a process called autophagy, a kind of internal cellular spring-cleaning that clears out damaged cells and helps cells work more efficiently. As we age, this process slows down, contributing to the development of chronic conditions like cancer, cardiovascular disease and neurodegeneration. But spermidine appears to reactivate autophagy even in older cells, offering a drug-free method of slowing ageing. 'Think of it as a molecular amplifier for health,' says Nektarios Tavernarakis, the author of a study in Nature Cell Biology into the health effects of spermidine. 'It helps cells tidy themselves, boosting resilience, energy production and potentially warding off disease.' His research identified spermidine as essential to the longevity benefits of fasting. Fasting naturally increases autophagy, the body's cellular 'clean-up' process, and spermidine mimics and enhances this effect by promoting the same pathways. This cellular renewal helps reduce age-related damage and inflammation. Spermidine and brain health Cognitive decline is one of the most feared consequences of ageing, but spermidine could offer hope. A clinical trial published in Alzheimer's & Dementia found that three months of spermidine supplementation improved memory in older adults with mild cognitive impairment. The SmartAge trial, published in GeroScience, also found improvements in memory and reductions in inflammatory markers in participants aged 60 to 90. So, how does it work? 'Spermidine stimulates autophagy, which breaks down faulty proteins that otherwise accumulate in the brain and are linked to Alzheimer's disease,' explains Tavernarakis. This 'cellular housekeeping' clears the way for neurons to function better. Andrew Steele, who worked at the Francis Crick Institute decoding DNA and author of Ageless: The New Science of Getting Older Without Getting Old, is cautiously optimistic: 'It's likely spermidine provides a general slowing of biological ageing. That may benefit the brain just as much as the heart or gut.' He adds: 'In animal studies, it's helped restore cognitive and motor function. And in humans, we've seen memory improvements.' 'Evidence suggests those consuming more spermidine, mostly in a Mediterranean diet, have better brain (function) and higher life expectancy,' says Dr Stefan Kiechl, a professor of neurology at Innsbruck University, Austria, and one of the world's leading researchers into the health effects of spermidine. How spermidine improves heart health Heart disease remains the world's leading cause of death. New research suggests spermidine could also protect your heart. In aged mice, spermidine supplementation has been shown to enhance heart elasticity, reduce fibrosis (stiffening) and improve mitochondrial function, which supports energy production within cells. 'It mimics some of the benefits of exercise and caloric restriction,' says Tavernarakis, who has studied spermidine's effects on cardiometabolic health. 'People with high spermidine intake tend to have lower blood pressure and a reduced risk of cardiovascular disease,' he says. A study from Nutrients (2024), using UK Biobank data, reported not only fewer heart attacks but a significant reduction in all-cause mortality for those with high dietary spermidine. 'In our population studies, individuals with higher spermidine consumption, primarily from Mediterranean diets, had better heart health,' notes Kiechl. 'And the anti-inflammatory effects may also play a key role.' Other studies support his claim and a 2024 UK Biobank study also linked higher polyamine intake with fewer heart problems and an 18 per cent reduction in early death. Spermidine and cancer Emerging research highlights spermidine's potential in cancer prevention through several mechanisms. By triggering autophagy, spermidine can lower the chance of cells turning cancerous. A 2018 review in Nature Reviews Cancer found how autophagy can prevent the initiation of tumours by maintaining healthy cells in the body. Spermidine also supports immune function, particularly by rejuvenating T cells, which are crucial for identifying and eliminating cancer cells. A 2020 study published in Nature Communications demonstrated that spermidine supplementation restored T cell function in aged mice, improving immune surveillance against tumours. Spermidine and gut health Another area where spermidine shows promise is the gut, particularly through its influence on the gut microbiome. The gut plays a dual role when it comes to spermidine. It is where spermidine from food gets absorbed into the body. But also many of the beneficial microbes in your digestive system, especially in the colon, naturally produce spermidine as part of their normal activity. 'Because it boosts autophagy, spermidine supports the gut barrier and helps maintain healthy microbial balance,' says Steele. 'This could be important for preventing chronic gut inflammation and related disorders like inflammatory bowel disease or metabolic syndrome.' Although research is still in the early stages, some studies suggest that spermidine may help keep the lining of the gut strong and intact, preventing harmful substances, like toxins, bacteria and partially digested food particles, from leaking into the body and triggering inflammation. There is also evidence that it helps gut-residing immune cells function better, which could be especially beneficial as we age. Adding spermidine to your diet One of the easiest and safest ways to get more spermidine is through your diet. Aged cheese, mushrooms, soy products, whole grains and legumes are all good sources. Wheat germ is especially high in spermidine, which you can sprinkle on your yogurt or cereal at breakfast. A tablespoon of wheat germ provides around 1.2 milligrams of spermidine, and 100g of mushrooms or cheddar can offer up to 10mg. Studies suggest that a daily intake of 5mg to 10mg may support health benefits, which can be achieved through a balanced mix of these foods consumed regularly throughout the week.A large US study found that people with the highest spermidine intake from foods like cereals, vegetables, legumes and cheese had significantly lower risks of cardiovascular disease and all-cause mortality. Kiechl advises a measured approach for now. 'Evidence is strong but there are no 'gold standard' large-scale intervention trials which are necessary for standard medical recommendations,' he says. As spermidine is naturally found in a wide range of everyday foods, it should be easy to boost intake if you don't want to use supplements. That said, for those who prefer a more targeted approach, there are now a number of spermidine supplements on the market that are specifically tested for purity, safety and consistency. These supplement options provide a potential alternative for those who want to explore spermidine's health benefits in a measured, evidence-aware way, while science continues to catch up. Kenny says spermidine has had a dramatic impact on her health, after she was diagnosed with lupus, rheumatoid arthritis and Hashimoto's thyroiditis in her late 30s. 'The biggest area has been in my hsCRP (high-sensitivity C-reactive protein), a biomarker of systemic inflammation in the body. Mine is 0.3 – the same as a healthy teenager. In addition, my biological age, as measured by the GlycanAge test, which measures many other inflammatory markers, shows my biological age as 21. This matters because at 39, I was told inflammation in my body was so out of control, I had only five years left to live. 'Other places I notice are my hair quality and colour – I am 60 and don't dye my hair, or need any hair treatments, because my hair, lashes and brows are all healthy and growing as they would when I was younger. I also get consistently strong deep-sleep scores (60-plus minutes) on my Oura Ring when I take it before bed. This is important because it's only during deep sleep that the glymphatic system, the brain's 'washing machine', gets to work to remove the rubbish that piles up during the day that is associated with dementia.' Spermidine supplements Primeadine Original spermidine, from Oxford Healthspan, co-founded by Leslie Kenny, is developed in Japan from non-GMO wheat germ and is third-party laboratory tested. Longevity Box offers a plant-based spermidine supplement aimed at supporting cellular renewal and healthy ageing. UK-based Youth & Earth also offers a well-regarded spermidine supplement made from high-grade wheat germ extract. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
22-07-2025
- Health
- Telegraph
How to get the anti-ageing benefits of fasting without having to give up eating
Humans have been practising fasts for millennia. Our bodies are built to fast: 'It is literally the reason we carry body fat,' explains Dr Jason Fung, a nephrologist, fasting expert and the author of The Obesity Code. When the body goes into fasting mode it supports cellular rejuvenation and longevity. However, most of us cannot stick to an extended fast, drinking nothing but water, and still live a normal life. Cue a little known molecule called spermidine, found in everything from blue cheese and mushrooms to wheat germ and soybeans, that is rapidly becoming one of most talked-about topics in longevity research. Some scientists even believe it may be one of the key reasons why some people live longer than others because it helps to rid the body of damaged cells linked to ageing. 'There is no other longevity compound on the market that packs as big a punch as spermidine. By activating the body's vital cell renewal and recycling process – called autophagy (which also occurs when you fast) – it targets ageing at the source. This looks like reduced inflammation, rejuvenated cells and enhanced hair growth, all a result of the cellular clean-up occurring within,' says Leslie Kenny, the founder of Oxford Healthspan and co-founder of the Oxford Longevity Project. 'I make a point of eating spermidine-rich food every day – such as lentils, beans, peas and mushrooms. I also add a food-derived spermidine supplement with the minimum effective daily dose (1mg) shown to improve memory in older adults with subjective cognitive decline,' she says. Recent research backs up what she says. And unlike some other longevity trends, spermidine isn't just for lab mice. Human studies, including a 13-year observational trial and several clinical studies in older adults, have linked higher spermidine intake with better memory, lower blood pressure and even a reduced risk of death. Spermidine is a naturally occurring compound found in a variety of foods, especially those from plant sources and fermented products. Plants, animals and microbes produce spermidine naturally during metabolism. So, any fresh or unprocessed food will contain it to some degree. What makes spermidine stand out is its ability to stimulate a process called autophagy, a kind of internal cellular spring-cleaning that clears out damaged cells and helps cells work more efficiently. As we age, this process slows down, contributing to the development of chronic conditions like cancer, cardiovascular disease and neurodegeneration. But spermidine appears to reactivate autophagy even in older cells, offering a drug-free method of slowing ageing. 'Think of it as a molecular amplifier for health,' says Nektarios Tavernarakis, the author of a study in Nature Cell Biology into the health effects of spermidine. 'It helps cells tidy themselves, boosting resilience, energy production and potentially warding off disease.' His research identified spermidine as essential to the longevity benefits of fasting. Fasting naturally increases autophagy, the body's cellular 'clean-up' process, and spermidine mimics and enhances this effect by promoting the same pathways. This cellular renewal helps reduce age-related damage and inflammation. Spermidine and brain health Cognitive decline is one of the most feared consequences of ageing, but spermidine could offer hope. A clinical trial published in Alzheimer's & Dementia found that three months of spermidine supplementation improved memory in older adults with mild cognitive impairment. The SmartAge trial, published in GeroScience, also found improvements in memory and reductions in inflammatory markers in participants aged 60 to 90. So, how does it work? 'Spermidine stimulates autophagy, which breaks down faulty proteins that otherwise accumulate in the brain and are linked to Alzheimer's disease,' explains Tavernarakis. This 'cellular housekeeping' clears the way for neurons to function better. Andrew Steele, who worked at the Francis Crick Institute decoding DNA and author of Ageless: The New Science of Getting Older Without Getting Old, is cautiously optimistic: 'It's likely spermidine provides a general slowing of biological ageing. That may benefit the brain just as much as the heart or gut.' He adds: 'In animal studies, it's helped restore cognitive and motor function. And in humans, we've seen memory improvements.' 'Evidence suggests those consuming more spermidine, mostly in a Mediterranean diet, have better brain (function) and higher life expectancy,' says Dr Stefan Kiechl, a professor of neurology at Innsbruck University, Austria, and one of the world's leading researchers into the health effects of spermidine. How spermidine improves heart health Heart disease remains the world's leading cause of death. New research suggests spermidine could also protect your heart. In aged mice, spermidine supplementation has been shown to enhance heart elasticity, reduce fibrosis (stiffening) and improve mitochondrial function, which supports energy production within cells. 'It mimics some of the benefits of exercise and caloric restriction,' says Tavernarakis, who has studied spermidine's effects on cardiometabolic health. 'People with high spermidine intake tend to have lower blood pressure and a reduced risk of cardiovascular disease,' he says. A study from Nutrients (2024), using UK Biobank data, reported not only fewer heart attacks but a significant reduction in all-cause mortality for those with high dietary spermidine. 'In our population studies, individuals with higher spermidine consumption, primarily from Mediterranean diets, had better heart health,' notes Kiechl. 'And the anti-inflammatory effects may also play a key role.' Other studies support his claim and a 2024 UK Biobank study also linked higher polyamine intake with fewer heart problems and an 18 per cent reduction in early death. Spermidine and cancer Emerging research highlights spermidine's potential in cancer prevention through several mechanisms. By triggering autophagy, spermidine can lower the chance of cells turning cancerous. A 2018 review in Nature Reviews Cancer found how autophagy can prevent the initiation of tumours by maintaining healthy cells in the body. Spermidine also supports immune function, particularly by rejuvenating T cells, which are crucial for identifying and eliminating cancer cells. A 2020 study published in Nature Communications demonstrated that spermidine supplementation restored T cell function in aged mice, improving immune surveillance against tumours. Spermidine and gut health Another area where spermidine shows promise is the gut, particularly through its influence on the gut microbiome. The gut plays a dual role when it comes to spermidine. It is where spermidine from food gets absorbed into the body. But also many of the beneficial microbes in your digestive system, especially in the colon, naturally produce spermidine as part of their normal activity. 'Because it boosts autophagy, spermidine supports the gut barrier and helps maintain healthy microbial balance,' says Steele. 'This could be important for preventing chronic gut inflammation and related disorders like inflammatory bowel disease or metabolic syndrome.' Although research is still in the early stages, some studies suggest that spermidine may help keep the lining of the gut strong and intact, preventing harmful substances, like toxins, bacteria and partially digested food particles, from leaking into the body and triggering inflammation. There is also evidence that it helps gut-residing immune cells function better, which could be especially beneficial as we age. Adding spermidine to your diet One of the easiest and safest ways to get more spermidine is through your diet. Aged cheese, mushrooms, soy products, whole grains and legumes are all good sources. Wheat germ is especially high in spermidine, which you can sprinkle on your yogurt or cereal at breakfast. A tablespoon of wheat germ provides around 1.2 milligrams of spermidine, and 100g of mushrooms or cheddar can offer up to 10mg. Studies suggest that a daily intake of 5mg to 10mg may support health benefits, which can be achieved through a balanced mix of these foods consumed regularly throughout the week. A large US study found that people with the highest spermidine intake from foods like cereals, vegetables, legumes and cheese had significantly lower risks of cardiovascular disease and all-cause mortality. Kiechl advises a measured approach for now. 'Evidence is strong but there are no 'gold standard' large-scale intervention trials which are necessary for standard medical recommendations,' he says. As spermidine is naturally found in a wide range of everyday foods, it should be easy to boost intake if you don't want to use supplements. That said, for those who prefer a more targeted approach, there are now a number of spermidine supplements on the market that are specifically tested for purity, safety and consistency. These supplement options provide a potential alternative for those who want to explore spermidine's health benefits in a measured, evidence-aware way, while science continues to catch up. Kenny says spermidine has had a dramatic impact on her health,after she was diagnosed with lupus, rheumatoid arthritis and Hashimoto's thyroiditis in her late 30s. 'The biggest area has been in my hsCRP (high-sensitivity C-reactive protein), a biomarker of systemic inflammation in the body. Mine is 0.3 – the same as a healthy teenager. In addition, my biological age, as measured by the GlycanAge test, which measures many other inflammatory markers, shows my biological age as 21. This matters because at 39, I was told inflammation in my body was so out of control, I had only five years left to live. 'Other places I notice are my hair quality and colour – I am 60 and don't dye my hair, or need any hair treatments, because my hair, lashes and brows are all healthy and growing as they would when I was younger. I also get consistently strong deep-sleep scores (60-plus minutes) on my Oura Ring when I take it before bed. This is important because it's only during deep sleep that the glymphatic system, the brain's 'washing machine', gets to work to remove the rubbish that piles up during the day that is associated with dementia.' Spermidine supplements Primeadine Original spermidine, from Oxford Healthspan, co-founded by Leslie Kenny, is developed in Japan from non-GMO wheat germ and is third-party laboratory tested. Longevity Box offers a plant-based spermidine supplement aimed at supporting cellular renewal and healthy ageing.
Yahoo
21-07-2025
- Lifestyle
- Yahoo
My friends died in the Shoreham air crash – so I turned my life around
Reinvention is more than just a positive lifestyle choice; it's a necessity as society changes. The traditional three-stage life model — education, work, retirement – has been replaced by the 'multistage' life. The job for life has gone out of the window. It's time to embrace the many versions of you. Take Angela Rippon. The 80 year old has had a six decade-long career in journalism and broadcasting, full of twists and turns – and including a memorable turn on Strictly Come Dancing. One of the most searched terms about her is 'Can Angela Rippon really still do the splits?' Yes she can – and if like her you want to 'stay young until the day you die', you may need to reinvent yourself along the way. Leslie Kenny, a longevity expert from the Oxford Longevity Project, explains that there is evidence to prove that reinvention is a powerful tool for a healthier, longer life. 'It reawakens curiosity, builds resilience, and helps us shift from surviving to thriving. That shift is what gives us extra years and, more importantly, better years,' she adds. Dr Mohammed Enayat, founder of longevity clinic, HUM2N, agrees. 'Reinvention in midlife, whether through career transitions, dietary improvements, or optimised sleep and movement routines, triggers positive epigenetic changes that directly impact the ageing process,' he adds. 'In clinical practice, we observe that embracing change reduces harmful stress hormones, enhances metabolic function, and significantly improves both health span and lifespan,' he adds. So, if you're planning on living a longer, healthier and happier life, it's time to start reinventing. Need some inspiration? Here's how three brave midlife individuals navigated their big change. 'I was a Headteacher – now I'm a channel swimmer and lifeguard' Married mother of two, Hildi Mitchell, 54, from Brighton traded the demanding world of head teaching for the open water I began my career in academia with a PhD in social anthropology. My first reinvention came in 2003 when I left the university world to become a primary school teacher. I loved to teach and a role for headship came up at my local primary school. It was my dream job. But it wasn't easy. Like many, my husband Jon and I juggled careers and looking after our children, Polly and Elise. I loved my job, but I think many of us sleepwalk through life, ticking off the next task. I kept fit and healthy – running, swimming and cycling. I wasn't fast but always consistent. Then it was 2020, I combined turning 50 with COVID and a surge in stress levels. I led my school through the pandemic and headed the local branch of the national headteachers' union. Parents and staff relied on me and turned to me for answers that I didn't always have. I felt the weight of it in my body. My mum had been diagnosed with ovarian cancer in her 50s. She never got to retire and live out her dreams, and that also weighed on my mind as I navigated the pandemic and kept the school afloat. Then in 2021, my friend Izzi died suddenly from COVID due to complications from diabetes. She was five days younger than me. An astrophysicist and serial reinventor, she lived life to the full, and we had such fun taking off on impromptu road trips and swimming holidays. Her death reminded me how fragile life is. I'd trained as a swim teacher 18 years earlier. I always had a dream to swim the Channel, but I'd kept putting it off: 'I'll do it some time' I told myself. It was Jon who said 'some time' may never come. So, I did it. I booked the Channel swim. And then I resigned from my role as head teacher. The day I had to hand in my notice, I sobbed in my car. I had no clear plan, just the North Star of the Channel swim. But I knew I couldn't keep going as I was. I had taught children as part of my role as a part time swim coach, and loved swimming. So I thought I would combine my two passions. I retrained as a beach lifeguard. This was harder than the Ironman I'd done, surrounded by 20-somethings, trying to clamber onto the board. After day two I told my husband Jon I wanted to give up. But I didn't. Now I work at a 50m outdoor pool called Sea Lanes in Brighton. I clean toilets, fish hair out of drains, sit on the lifeguard stool in all weathers, and I love it. I'm working about 30 hours a week and taking home about 40 per cent of what I did before. That was supposed to be a full time job but I worked about 60 hours a week. So in some ways it works out well in the sense of having more time and more joy in my life. I've cut back on spending, cancelled subscriptions, like Amazon Prime, and I feel more mindful about how I spend my time and money. I completed my solo Channel swim in July 2024. And now I'm planning to swim the Bristol Channel – and maybe even the North Channel, for the triple crown. Setting goals is vital, without the Channel Swim, I may never have taken the plunge. I had a vision and now I'm living that out. I'm making sure I enjoy it. Status and money are not important to me, and I'm not worried about what others may or may not think. What does matter is having a choice and living a healthy and happy life. 'My friends died in the Shoreham air crash and it was a catalyst to get fit and change my life' A decade ago, Nigel Lambe, 55, was a father of three caught in the corporate grind. Today, he's reinvented himself as an entrepreneurial fitness coach It's been said that people overestimate what they can achieve in a year, and underestimate what they can achieve in a decade. I'm a natural planner, I set long and short-term goals and it's how I've always lived, but if I went back to 2015, I think I'd be amazed to see the life I have now. Aged 40, I was the classic slightly overweight businessman, married, three kids in private school, commuting to London to my corporate role as the chief executive of eCourier, a London-based logistics company. In 2010 I switched careers to start a successful coffee company and brewery. But the first time I did anything you could call 'sport' was after the 2012 Olympics. Like many others, I got swept up in the Bradley Wiggins hype. It wasn't long after this that I opened a cycling café and started a social cycling club — no egos, no competition, just community and enough activity to justify a few beers. That group became a space for people like me to get together, have some fun, and tick the fitness box. Then, in August 2015, everything changed. Two friends, Dylan and Richard, from the cycling group I'd set up were killed in the Shoreham airshow crash when they were out on a ride. It was devastating. A brutal reminder that time isn't promised. I started a programme of therapy, which had a big impact on how I moved my life forward, and it pushed me to stop and take stock. By 2017, my 18-year marriage had ended. Divorce, stress and three kids depending on me — it cracked something open. The following year, I met my partner, Grace, online – she's lived in the UK for many years but was born in Nairobi. By now, I was doing some parkruns and getting a bit fitter. And after focusing on running during lockdown, the change that had started four years before was accelerated. I put more energy into fitness and began serious training for a duathlon (cycling and running). I set a goal of becoming an age grouper (i.e. representing my country for my age). I qualified and ran my first duathlon race in Irish kit in Bilbao. My goal? Not to come last. I didn't and am now preparing for my fourth race for Ireland, the World Championships in Spain this June. Next up was marathon running. In just two years, I managed to achieve a PB [personal best] of 3.27 at the Brighton Marathon. While training for the marathons, I was set to go on a three-week trip to Kenya, to visit my partner's family. I decided I might need some time away from the new 'in-laws', so I signed up to a two-week running trip with the Kenya Experience who organise training holidays for amateur runners based in Iten, 2,400m at altitude – the 'home of the champions'. I didn't just get fitter from that trip. I was inspired by the small town of Iten and the Kenyan culture. I loved the people and the contrast of their society to ours. At that point, I was working as chief executive of Sussex Innovation, part of the University of Sussex. I didn't wait, I invested in the Kenya Experience as both a runner and a business coach and am now helping to expand the business. And over the last year, I've also worked hard to qualify as a triathlon and endurance running coach (while working full-time). Reinvention isn't what I was consciously doing. I wasn't trying to change who I was, but in always trying something new, I've certainly reconnected with who I'm meant to be. At 55, I feel like I'm just getting started, and I'm looking forward to discovering what's next. 'I ditched wine for Ironmans' In 2020, Myanna Duncan was juggling her full-time career as a scientist, being a new single mum, and grieving her mother. Wine o'clock was firmly fixed in her day, but aged 40, she decided enough was enough My daughter was born in lockdown, and six weeks later, my relationship ended. I was suddenly a single parent, raising her alone while working full-time as a Behavioural Scientist. Just nine months earlier, my mum had died suddenly. I was grieving, overwhelmed and trying to keep everything going. Like many new parents, I slipped into an unhealthy daily habit when Ruby became a toddler. I'd collect her from nursery and pour a glass of wine while making dinner. When I wasn't alone, I was catching up with the girls from my maternity leave 'wine club'. I wasn't drinking excessively – two to three glasses of wine. There were no wild nights or blackouts. But it was a bad habit that affected everything: my sleep, mood, energy and general wellbeing. I was always tired, without really knowing why. Alcohol is sneaky. It slowly wears you down without you noticing. I'd always stayed fit. I did my PhD in 2009 at Loughborough University, the home of sport. But after having a baby and a C-section, my body changed and I felt sluggish. By the time I turned 40 in 2023, I realised how deeply the bad habits had become embedded. Still, it wasn't until March 2024 that I finally gave up alcohol for good. As a scientist, I needed evidence to help shape my 'why'. I read This Naked Mind by Annie Grace. It explained not just the lived experience of quitting, but the science behind why alcohol is so damaging. I'm all or nothing, so I decided to stop, as an experiment. I was amazed by how quickly I felt better. I was sharper, less irritable, my skin was clearer, I lost weight and was leaner all around, and I had more energy. It wasn't easy. Drinking had been my way of coping with stress, and it was central to my social life. My first test was a ski holiday in Austria in April 2023. Ski trips had always been about the après as much as the skiing. I swapped booze for Red Bull and powered through with caffeine. I remember thinking, if I can do this, I can do anything. The first three months were the hardest. If you're thinking of quitting, it's worth having a game plan. Even as someone sporty, alcohol was ingrained in my life. At university, I played water polo and drinking after matches was how we bonded. It's easy to become dependent without realising. In the early days, I used the excuse of 'training for something' to dodge the inevitable question: 'Why aren't you drinking?' The biggest motivation to stay a non-drinker has been how good I feel. Your 40s can be a great time to enjoy the benefits of endurance sport, especially for women. My fitness improved quickly. My Parkrun time dropped from 28 to 20 minutes. At Hyrox Manchester, my training partner Joey and I came second, just behind the world champions. I'm back competing in Olympic triathlons and have an Ironman 70.3 coming up in September. I still have friends who drink, and I don't judge. But now, when I go out, I enjoy the food and the company, not just the drinks menu. My social circle has shifted too. I've got more fit friends, and the Hyrox community is so supportive and inspirational. We train, grab coffee, and go for lunch. I could never have imagined this life four years ago. It's changed beyond recognition, and I've never once wished I hadn't stopped drinking.' Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more. Solve the daily Crossword
Telegraph
21-07-2025
- Lifestyle
- Telegraph
My friends died in the Shoreham air crash – so I turned my life around
Reinvention is more than just a positive lifestyle choice; it's a necessity as society changes. The traditional three-stage life model — education, work, retirement – has been replaced by the 'multistage' life. The job for life has gone out of the window. It's time to embrace the many versions of you. Take Angela Rippon. The 80 year old has had a six decade-long career in journalism and broadcasting, full of twists and turns – and including a memorable turn on Strictly Come Dancing. One of the most searched terms about her is 'Can Angela Rippon really still do the splits?' Yes she can – and if like her you want to 'stay young until the day you die', you may need to reinvent yourself along the way. Leslie Kenny, a longevity expert from the Oxford Longevity Project, explains that there is evidence to prove that reinvention is a powerful tool for a healthier, longer life. 'It reawakens curiosity, builds resilience, and helps us shift from surviving to thriving. That shift is what gives us extra years and, more importantly, better years,' she adds. Dr Mohammed Enayat, founder of longevity clinic, HUM2N, agrees. 'Reinvention in midlife, whether through career transitions, dietary improvements, or optimised sleep and movement routines, triggers positive epigenetic changes that directly impact the ageing process,' he adds. 'In clinical practice, we observe that embracing change reduces harmful stress hormones, enhances metabolic function, and significantly improves both health span and lifespan,' he adds. So, if you're planning on living a longer, healthier and happier life, it's time to start reinventing. Need some inspiration? Here's how three brave midlife individuals navigated their big change. 'I was a Headteacher – now I'm a channel swimmer and lifeguard' Married mother of two, Hildi Mitchell, 54, from Brighton traded the demanding world of head teaching for the open water I began my career in academia with a PhD in social anthropology. My first reinvention came in 2003 when I left the university world to become a primary school teacher. I loved to teach and a role for headship came up at my local primary school. It was my dream job. But it wasn't easy. Like many, my husband Jon and I juggled careers and looking after our children, Polly and Elise. I loved my job, but I think many of us sleepwalk through life, ticking off the next task. I kept fit and healthy – running, swimming and cycling. I wasn't fast but always consistent. Then it was 2020, I combined turning 50 with COVID and a surge in stress levels. I led my school through the pandemic and headed the local branch of the national headteachers' union. Parents and staff relied on me and turned to me for answers that I didn't always have. I felt the weight of it in my body. My mum had been diagnosed with ovarian cancer in her 50s. She never got to retire and live out her dreams, and that also weighed on my mind as I navigated the pandemic and kept the school afloat. Then in 2021, my friend Izzi died suddenly from COVID due to complications from diabetes. She was five days younger than me. An astrophysicist and serial reinventor, she lived life to the full, and we had such fun taking off on impromptu road trips and swimming holidays. Her death reminded me how fragile life is. I'd trained as a swim teacher 18 years earlier. I always had a dream to swim the Channel, but I'd kept putting it off: 'I'll do it some time' I told myself. It was Jon who said 'some time' may never come. So, I did it. I booked the Channel swim. And then I resigned from my role as head teacher. The day I had to hand in my notice, I sobbed in my car. I had no clear plan, just the North Star of the Channel swim. But I knew I couldn't keep going as I was. I had taught children as part of my role as a part time swim coach, and loved swimming. So I thought I would combine my two passions. I retrained as a beach lifeguard. This was harder than the Ironman I'd done, surrounded by 20-somethings, trying to clamber onto the board. After day two I told my husband Jon I wanted to give up. But I didn't. Now I work at a 50m outdoor pool called Sea Lanes in Brighton. I clean toilets, fish hair out of drains, sit on the lifeguard stool in all weathers, and I love it. I'm working about 30 hours a week and taking home about 40 per cent of what I did before. That was supposed to be a full time job but I worked about 60 hours a week. So in some ways it works out well in the sense of having more time and more joy in my life. I've cut back on spending, cancelled subscriptions, like Amazon Prime, and I feel more mindful about how I spend my time and money. I completed my solo Channel swim in July 2024. And now I'm planning to swim the Bristol Channel – and maybe even the North Channel, for the triple crown. Setting goals is vital, without the Channel Swim, I may never have taken the plunge. I had a vision and now I'm living that out. I'm making sure I enjoy it. Status and money are not important to me, and I'm not worried about what others may or may not think. What does matter is having a choice and living a healthy and happy life. 'My friends died in the Shoreham air crash and it was a catalyst to get fit and change my life' A decade ago, Nigel Lambe, 55, was a father of three caught in the corporate grind. Today, he's reinvented himself as an entrepreneurial fitness coach It's been said that people overestimate what they can achieve in a year, and underestimate what they can achieve in a decade. I'm a natural planner, I set long and short-term goals and it's how I've always lived, but if I went back to 2015, I think I'd be amazed to see the life I have now. Aged 40, I was the classic slightly overweight businessman, married, three kids in private school, commuting to London to my corporate role as the chief executive of eCourier, a London-based logistics company. In 2010 I switched careers to start a successful coffee company and brewery. But the first time I did anything you could call 'sport' was after the 2012 Olympics. Like many others, I got swept up in the Bradley Wiggins hype. It wasn't long after this that I opened a cycling café and started a social cycling club — no egos, no competition, just community and enough activity to justify a few beers. That group became a space for people like me to get together, have some fun, and tick the fitness box. Then, in August 2015, everything changed. Two friends, Dylan and Richard, from the cycling group I'd set up were killed in the Shoreham airshow crash when they were out on a ride. It was devastating. A brutal reminder that time isn't promised. I started a programme of therapy, which had a big impact on how I moved my life forward, and it pushed me to stop and take stock. By 2017, my 18-year marriage had ended. Divorce, stress and three kids depending on me — it cracked something open. The following year, I met my partner, Grace, online – she's lived in the UK for many years but was born in Nairobi. By now, I was doing some parkruns and getting a bit fitter. And after focusing on running during lockdown, the change that had started four years before was accelerated. I put more energy into fitness and began serious training for a duathlon (cycling and running). I set a goal of becoming an age grouper (i.e. representing my country for my age). I qualified and ran my first duathlon race in Irish kit in Bilbao. My goal? Not to come last. I didn't and am now preparing for my fourth race for Ireland, the World Championships in Spain this June. Next up was marathon running. In just two years, I managed to achieve a PB [personal best] of 3.27 at the Brighton Marathon. While training for the marathons, I was set to go on a three-week trip to Kenya, to visit my partner's family. I decided I might need some time away from the new 'in-laws', so I signed up to a two-week running trip with the Kenya Experience who organise training holidays for amateur runners based in Iten, 2,400m at altitude – the 'home of the champions'. I didn't just get fitter from that trip. I was inspired by the small town of Iten and the Kenyan culture. I loved the people and the contrast of their society to ours. At that point, I was working as chief executive of Sussex Innovation, part of the University of Sussex. I didn't wait, I invested in the Kenya Experience as both a runner and a business coach and am now helping to expand the business. And over the last year, I've also worked hard to qualify as a triathlon and endurance running coach (while working full-time). Reinvention isn't what I was consciously doing. I wasn't trying to change who I was, but in always trying something new, I've certainly reconnected with who I'm meant to be. At 55, I feel like I'm just getting started, and I'm looking forward to discovering what's next. 'I ditched wine for Ironmans' In 2020, Myanna Duncan was juggling her full-time career as a scientist, being a new single mum, and grieving her mother. Wine o'clock was firmly fixed in her day, but aged 40, she decided enough was enough My daughter was born in lockdown, and six weeks later, my relationship ended. I was suddenly a single parent, raising her alone while working full-time as a Behavioural Scientist. Just nine months earlier, my mum had died suddenly. I was grieving, overwhelmed and trying to keep everything going. Like many new parents, I slipped into an unhealthy daily habit when Ruby became a toddler. I'd collect her from nursery and pour a glass of wine while making dinner. When I wasn't alone, I was catching up with the girls from my maternity leave 'wine club'. I wasn't drinking excessively – two to three glasses of wine. There were no wild nights or blackouts. But it was a bad habit that affected everything: my sleep, mood, energy and general wellbeing. I was always tired, without really knowing why. Alcohol is sneaky. It slowly wears you down without you noticing. I'd always stayed fit. I did my PhD in 2009 at Loughborough University, the home of sport. But after having a baby and a C-section, my body changed and I felt sluggish. By the time I turned 40 in 2023, I realised how deeply the bad habits had become embedded. Still, it wasn't until March 2024 that I finally gave up alcohol for good. As a scientist, I needed evidence to help shape my 'why'. I read This Naked Mind by Annie Grace. It explained not just the lived experience of quitting, but the science behind why alcohol is so damaging. I'm all or nothing, so I decided to stop, as an experiment. I was amazed by how quickly I felt better. I was sharper, less irritable, my skin was clearer, I lost weight and was leaner all around, and I had more energy. It wasn't easy. Drinking had been my way of coping with stress, and it was central to my social life. My first test was a ski holiday in Austria in April 2023. Ski trips had always been about the après as much as the skiing. I swapped booze for Red Bull and powered through with caffeine. I remember thinking, if I can do this, I can do anything. The first three months were the hardest. If you're thinking of quitting, it's worth having a game plan. Even as someone sporty, alcohol was ingrained in my life. At university, I played water polo and drinking after matches was how we bonded. It's easy to become dependent without realising. In the early days, I used the excuse of 'training for something' to dodge the inevitable question: 'Why aren't you drinking?' The biggest motivation to stay a non-drinker has been how good I feel. Your 40s can be a great time to enjoy the benefits of endurance sport, especially for women. My fitness improved quickly. My Parkrun time dropped from 28 to 20 minutes. At Hyrox Manchester, my training partner Joey and I came second, just behind the world champions. I'm back competing in Olympic triathlons and have an Ironman 70.3 coming up in September. I still have friends who drink, and I don't judge. But now, when I go out, I enjoy the food and the company, not just the drinks menu. My social circle has shifted too. I've got more fit friends, and the Hyrox community is so supportive and inspirational. We train, grab coffee, and go for lunch. I could never have imagined this life four years ago. It's changed beyond recognition, and I've never once wished I hadn't stopped drinking.'
New York Post
04-07-2025
- Health
- New York Post
Spermidine is the ‘Swiss army knife of longevity,' from hair growth to heart health — how to get more of it
This supplement's got spunk. Studies show that spermidine, a naturally occurring compound, can improve brain health, immunity, cardiovascular resilience and overall appearance. 'Spermidine is the Swiss army knife of longevity,' Leslie Kenny, founder of Oxford Health Span and co-founder of the Oxford Longevity Project, told The Post. And while natural sources of it include — as the name suggests — sperm, it can also be found in breastmilk as well as foods like wheatgerm, soy beans, mature cheeses, mushrooms and peas. 5 Incorporating spermidine-rich foods or supplements can keep our minds sharp, skin supple and hearts kicking. Jacob Lund – Spermidine it plays a key role in slowing aging, protecting against disease, fighting inflammation and maintaining metabolism by activating a process that gets rid of damaged cell parts and recycling them. 'It's in huge amounts in semen,' Kenny explained. 'It's in the endosperm of all seeds to ensure the survival of the next plant generation. It's made in our tissues and our gut biome for a reason, and plants are making it for a reason too.' Exercise, fasting, pregnancy or acute infections can ramp up levels in the boy — but our natural production plummets as we age. Yet longevity experts like Kenny say incorporating spermidine-rich foods and spermidine supplements can keep our minds sharp, skin supple and hearts kicking. Unsurprisingly, spermidine is a key component in biohacker Bryan Johson's daily anti-aging regimen. Offers immune support Kenny, who battled autoimmune conditions and rheumatoid arthritis in her 30s, was introduced to spermidine through researchers at Oxford University, whose work demonstrated that it could rejuvenate the immune systems of mice. 'If the immune system works, it can protect us from cancer, pathogens and an autoimmune attack. Spermidine is helpful for autoimmune patients because it's very anti-inflammatory,' she explained. 5 Unsurprisingly, spermidine is a key component in biohacker Bryan Johson's daily anti-aging regimen. Prostock-studio – Chronic inflammation is associated with diabetes, heart disease and muscle pain, so reducing it could yield several health benefits. Supplementing with spermidine could also clear toxic proteins such as amyloid-beta and tau, the accumulation of which can lead to Alzheimer's disease. Hormonal balance A 2023 study dubbed spermidine 'groundbreaking' for hormonal health and fertility, as research showed it improved egg quality in older mice. The same study showed that it can aid in hormone balancing and incontinence. In nearly all test subjects who took spermidine supplements, levels of the stress hormone cortisol dropped dramatically, and in male participants, testosterone increased by 50%. 'Spermidine is the trash man. If you aren't taking the trash out, it just accumulates, nothing functions, and that's how it is with the brain.' Leslie Kenny 'In women, progesterone, estrogen and testosterone increased, as did the hormone precursors DHEA and pregnenolone,' Kenny said. 'Some of the women actually reported that their incontinence, that urgency to go to the bathroom, significantly reduced. I think the reason why is that faster cell turnover helps the lining of the bladder.' Hair growth and keeping the gray at bay That same rapid cellular turnover directly benefits hair, skin and nails. 5 Leslie Kenny says spermidine can balance hormones. Leslie Kenney/Instagram The natural color of our hair comes from melanin. As we grow older, we make less melanin — and hence, less hair pigment. Over time, that leads to gray or white hair. Spermidine, however, keeps the hair follicle in the growth phase of the hair life cycle for longer, leading to longer locks and fewer grays. Better brain function A 2020 study found that spermidine supplementation protects the brain from neurodegeneration, cognitive decline, memory loss and motor impairment associated with aging. 'Spermidine is the trash man. If you aren't taking the trash out, it just accumulates, nothing functions, and that's how it is with the brain,' Kenny said. Heart health In a 2018 study, spermidine improved heart function in mice, leading to better health and expanded lifespan. Similar effects have been studied in humans. 'We have these cells called cardiomyocytes that govern the rhythm of the heart, and they don't replenish very easily,' said Kenny, who added that spermidine can help them stay in 'tip-top performance condition.' 5 A 2018 study revealed that spermidine improved cardiovascular function in mice, leading to improved health and expanded lifespan. Alexander Raths – Non-alcoholic fatty liver disease (NAFLD) NAFLD is marked by excess fat in the liver of people who consume little or no alcohol. The primary cause is obesity, along with metabolic risk factors such as type 2 diabetes, high blood pressure, high cholesterol and obstructive sleep apnea. In preclinical trials and animal studies, notes Kenny, spermidine reverses the effects of NAFLD. 'It's improving metabolic function and reducing triglycerides, and it seems to help with LDL cholesterol as well,' she said. How to incorporate spermidine The minimum effective dose of spermidine is one milligram per day, according to Kenny, a level that can be tough to reach through diet alone. 'It's hard to guarantee that you get that amount from food sources, but supplementation guarantees you're getting the right amount to help with memory and cognition. But I still want people to turn to plants if they can, because the fiber is really valuable,' she said. 5 Regarding whole plant sources, mushrooms and legumes are rich in spermidine, and to a lesser degree, spinach and broccoli. (JLco) Julia Amaral – The spermidine sold through the Oxford Longevity Project is plant-derived and naturally sourced, making it a cleaner and safer choice than synthetic options. Regarding whole plant sources, mushrooms and legumes are rich in spermidine, and to a lesser degree, spinach and broccoli. A 2016 study published in the journal Nature Medicine reported that eating aged cheese that contains spermidine was linked to a longer life span in lab mice, suggesting you don't have to choose between eating rich and living long. As far as getting spermidine from human sperm itself — if you're so inclined — Kenny notes that the levels in sperm vary, and quality is dependent on the overall health of the male in question. 'It's the fountain of youth! From a healthy man, you'd get a lot, and it would be, in my opinion, very beneficial.'
