Ayus Wellness

Ayus Wellness A space to discover the full potential of the human body & mind, and innovative wellbeing products.

24/06/2026

Most people supplement vitamin D and stop there.

But there's a piece almost everyone skips.

Vitamin D doesn't work alone. It works as part of a team.

Once you take it, your body needs magnesium to actually convert it into its active form. If you're low on magnesium, even a good dose can fall flat.

So if you've been supplementing all winter and still feel off, that might be why.

Here's another one people miss. Timing.

Vitamin D is fat-soluble. Take it with a meal that has some fat in it and you absorb far more. Take it on an empty stomach and a chunk goes to waste.

Small change. Big difference.

And don't guess your dose. This is the one nutrient where testing genuinely pays off. Two people can take the same amount and end up worlds apart.

The number on the bottle means very little. The number in your blood means everything.

Get tested. Then you're working with facts, not hope.

If you would like the vitamin D3, K2 and magnesium formula I personally recommend, comment “Vitamind” and I will send it to you.

The most predictive test of how fast you will age and how quickly you will lose function in life is not:- walking speed-...
24/06/2026

The most predictive test of how fast you will age and how quickly you will lose function in life is not:

- walking speed
- grip strength
- lung function or BMI
- balance
- chair raises

Something far simpler.

All you need is a piece of string.

This test measures your levels of visceral fat.

That's the metabolically active fat that wraps all around your organs. It's highly inflammatory, releasing cytokines like TNF-alpha and interleukin-6 that drive systemic insulin resistance.

It also encourages fatty liver, fat building up in your pancreas and your muscles, and is linked with heart disease, type 2 diabetes, dementia, and frailty.

It is the waist circumference. This was the finding from a study released this year.

They found that people with a larger waist circumference were the ones who had progressively worse function, including:

- the ability to dress
- bath
- walk
- use the toilet effectively
- live their life

That's what really matters, right? Capacity in life

If you want a good place to start, measure your waist and your height. Your waist should be less than half of your height.

23/06/2026

How to setup your breakfast for results

Most people don’t eat a bad breakfast.
They eat one that doesn’t keep them full.

Two eggs on white toast looks healthy.
But it’s low in protein and high in refined carbs.
Hunger comes back fast.

Cereal and a banana feels light and easy.
But it’s mostly carbs.
Blood sugar spikes, then crashes.
Cravings show up later.

The key is protein and food quality.

When you eat enough protein in the morning:
• you stay full for longer
• your energy is more stable
• cravings are lower during the day

Simple upgrades make a big difference.

Instead of 2 eggs, have 4.
Choose real sourdough over white bread.
Add Greek yoghurt and berries.
If you eat oats, add a scoop of protein.

Aim for 40 to 50 g of protein at breakfast.
That’s what keeps you full until lunch.

One of the best breakfast setups:
• eggs for protein
• mackerel for omega 3
• sauerkraut for gut health
• berries for fibre and polyphenols

Same calories as many “healthy” breakfasts.

Very different results for hunger, energy, and blood sugar.

23/06/2026

This looks like a simple reflex test, but it’s actually measuring how efficiently your brain is working.

When the ruler drops, your brain has to:

•detect the movement (vision)
•process the signal (brain)
•send a response (nervous system)
•activate your muscles (movement)

The distance it falls reflects your reaction time, which is a key marker of:

•processing speed
•neural conduction
•brain-body coordination

These are some of the earliest systems to decline with brain ageing.

In research, slower reaction times have been linked to:

•cognitive decline
•reduced brain function
•higher mortality risk over time

So this isn’t just about reflexes.

It’s about brain efficiency.

Use this as a guide:

~10 cm → excellent (fast processing)
~15–20 cm → good
~20–30 cm → average
~30–40 cm → below average
40 cm+ → slower processing (worth improving)

Important:

You’re measuring distance, but what it represents is time.

The further it falls, the longer your brain took to respond.

The good news is this is trainable.

Regular exercise, good sleep, stable blood sugar, and challenging your brain can all improve reaction speed.

Try it a few times and track your results over time.

Where did you land?

Walking = Dementia killerAt a surprisingly low entry point too:3677 steps a day = 25% reduced riskAnd at the top end,982...
23/06/2026

Walking = Dementia killer

At a surprisingly low entry point too:

3677 steps a day = 25% reduced risk

And at the top end,

9826 steps = 51% reduced risk

But, there is an additional layer to this too…

Speed.

112 steps a minute = 62% reduced risk

This was an observational study and doesn’t show causation, but the dose-dependant effect does strengthen the likely protective causal role of walking.

Particularly due to the higher walking speed also being more protective.

Add in the established mechanisms of walking on brain health:

Increases BDNF which enhances neurogenesis in the hippocampus, promotes neuroplasticity and aids survival of existing brain cells (hippocampus is one of the first regions damaged in dementia).

Improved blood flow to the brain – more oxygen, nutrients and protective growth factors to the neurons (and reduced cerebral blood flow is another early feature of dementia).

Enhanced mitochondrial function, particularly when walking more briskly – this ensures the neurons have better capacity to produce the energy they need to thrive, whilst simultaneously reducing ROS accumulation.

Improved glymphatic clearance, reduced brain insulin resistance, lower neuroinflammation, stress reduction, the list goes on…

If you think you’re too busy to walk, try and reframe some of your daily activities. For example – start taking meetings or calls whilst walking.



PMID: 36066874

22/06/2026

Most people never think about their toilet paper.

But it is one of the easiest toxin swaps you can make.

Here is the short version.

• Many toilet papers are bleached with chlorine
This can create dioxins, which are linked to cancer

• Some brands use formaldehyde
It makes the paper feel firmer
Formaldehyde is a known carcinogen

• PFAS have been found in toilet paper
These are hormone disrupting “forever chemicals”

And all of this is going straight onto the most absorbent skin on your body.

The fix is simple.
Choose toilet paper that is:
• Unbleached or chlorine free
• PFAS free
• Minimally processed

Small change. Lower toxin load.

Not getting enough sunlight might be as bad for your health as smoking.I know that sounds extreme…But stay with me.A mas...
22/06/2026

Not getting enough sunlight might be as bad for your health as smoking.

I know that sounds extreme…But stay with me.

A massive study followed nearly 30,000 women for over 20 years.

And what they found was pretty mind blowing .

Those who avoided the sun had double the risk of early death.

From cancer…heart disease…and other chronic illness.

But heres the part that really struck me.

Non-smokers who stayed out of the sun had similar death rates to smokers who actually got regular sunlight.

And the women who avoided the sun had up to a 2 year shorter lifespan.

Let that sink in.

So what is sunlight actually doing?

First - It helps your body produce vitamin D.

Which plays a key role in immune function and long-term disease risk.

Second - Sunlight triggers nitric oxide release in your skin…

Which helps lower blood pressure and improve blood flow.

And third - It sets your circadian rhythm which controls sleep, hormones, metabolism. A huge amount of your biology.

But here’s where it gets even more interesting.

Sunlight also contains infrared wavelengths.

The same type used in expensive red light devices.

Which can support your mitochondria and cellular energy production.

Now this doesn’t mean unlimited sun. Because burning your skin is where risk starts to rise.

But whilst avoiding burning; this is one of the most effective longevity hacks out there.

How much sunlight are you getting each day?

PMID: 24697969

22/06/2026

Most people clean up their diet first.

Then their skincare.

But the fabric sitting against their skin all day gets forgotten.

Here is a simple way to think about it. You would not eat something you could not pronounce, so it is worth asking why we wear it instead.

You do not have to replace everything at once. That gets expensive and overwhelming fast.

Start small. Next time something wears out, replace it with natural fibres like cotton, wool, linen, or h**p.

Over time your wardrobe shifts without you really noticing the cost.

One quiet tip most people miss is to check the label inside, not the big claim on the front. The front may say cotton, but the label often tells a different story.

It takes five seconds. It tells you everything.

If you are looking for a good option, the organic socks I use are made from organic cotton and natural rubber instead of synthetic elastane.

Comment "socks" and I will send you the link along with a discount code.

21/06/2026

Think Himalayan salt is the best? Think again. 🧂🚫

Recent studies found that popular salts like Himalayan and Celtic can contain high levels of heavy metals — linked to brain fog, low energy, heart disease and even cancer. ㅤ

❌ You definitely don’t want that on your plate. And your standard table salt? Stripped of nutrients + packed with additives = no thanks. ㅤ

✅ But here’s the good news: Maldon sea salt flakes came out as one of the cleanest options — low in contamination and free from heavy metal nasties. ㅤ

21/06/2026

We treat tiredness as a sleep problem.

But sometimes it isn't sleep at all.

Here's something worth sitting with. Thirst is a late signal. By the time you feel it, your body has been running low for a while.

So waiting until you're thirsty means you're always playing catch-up.

The fix is to drink before you need it, not after.

A small habit that helps: put the glass somewhere you can't avoid it. Next to the kettle. On your bedside table. Wherever your morning naturally takes you.

You don't rely on memory. You rely on placement.

And one thing people get wrong. More water isn't always better. Drowning your system without any minerals can leave you feeling just as flat.

That's why a tiny pinch of salt does more than plain water alone.

It's balance, not volume.

What does your first hour of the morning usually look like?

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