Learn about the 5:2 diet in this bite-sized guide. If you want to lose weight and improve your heath this popular intermittent fasting approach might be what you are looking for.

I touch on the science behind intermittent calorie restriction, practical tips for following the diet, potential health benefits, including improved blood sugar control and heart health, and who should avoid this eating plan. Perfect for anyone wondering if the 5:2 diet is right for their weight loss journey.

This episode is part of my weight loss diet mini series, exploring different approaches to healthy eating and sustainable weight loss.

Take a look at this article if you want to dive deeper into the 5:2 diet.

Quality Health Supplements

If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.

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The Fast Diet

Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial | Lifestyle Behaviors | JAMA Internal Medicine

What is the 5:2 diet? | Good Food

The US has just released new dietary guidelines, and there have been some welcome updates since the last edition. More emphasis on protein, a friendlier stance on full-fat dairy, and explicit warnings about ultraprocessed foods reflect advances in research and our understanding of nutrition.

But how does this compare with the somewhat outdated UK government dietary guidelines, issued way back in 2016?

In this episode, we compare the new US guidelines with the UK's Eatwell Guide. We look at where they agree, where they differ, and what these differences actually mean for how you eat. From protein targets to the processing debate, we break down the practical takeaways you can use, whether you're trying to maintain muscle as you age, feed your family well, or just understand what "eating healthy" actually looks like in 2026.

Quality Health Supplements

If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.

(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)

Connect With Me

X: https://x.com/TimQuin0

Dietary Guidelines For Americans

The Eatwell Guide - Public Health England

Food-based dietary guidelines - United Kingdom

New US dietary guidelines call for more protein, less processed food - BBC News

Show Description

There is an increasing amount of buzz around gut health right now, so I decided to dive in and find out why. In this episode, I explore what the gut is, what gut health means and why it matters far more than you might think. And most importantly, what we can do, starting today, to improve our gut health through simple dietary and lifestyle changes.

Quality Health Supplements

If you're looking for quality health supplements I can highly recommend WeightWorld. They produce great value, quality products and I've been very pleased with the results.

(I may be affiliated with brands mentioned here and receive a small commission if you buy via my link or use my checkout code. This doesn't cost you extra and anything I earn helps me to devote more time to researching and producing this podcast.)

Connect With Me

Facebook: https://www.facebook.com/TimothyQuin/

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X: https://x.com/TimQuin0

The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health - PMC
A comprehensive review of the gut-brain axis and how gut microbiota influences neurotransmitter production, including serotonin, and its connection to mood disorders like anxiety and depression.

Gut microbiota's effect on mental health: The gut-brain axis - PMC
Explores the bidirectional communication between the gut microbiota and the central nervous system, and the role of dysbiosis in mental illnesses.

The microbiome in autoimmune diseases - PMC
Discusses how gut microbiome dysbiosis plays a role in autoimmune diseases including rheumatoid arthritis, Crohn's disease, and multiple sclerosis, and how the microbiome regulates immune system development and function.

Emerging role of gut microbiota in autoimmune diseases - Frontiers in Immunology
Examines how gut microbiota influences autoimmune disease onset and progression through immune cell regulation and intestinal barrier function.

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds - Stanford Medicine
Groundbreaking Stanford research showing how a diet rich in fermented foods enhances microbiome diversity and reduces inflammation markers.

Dietary Fiber Intake and Gut Microbiota in Human Health - PMC
Reviews how dietary fiber is fermented by gut microbiota to produce beneficial short-chain fatty acids and how fiber intake modulates microbiome structure and diversity.

Harvard gut discovery could change how we treat obesity and diabetes - ScienceDaily
Recent 2025 research from Harvard identifying gut-produced metabolites that influence liver function and insulin sensitivity, with implications for obesity and diabetes treatment.

Exploring the Gut Microbiota: Key Insights Into Its Role in Obesity, Metabolic Syndrome, and Type 2 Diabetes - The Journal of Clinical Endocrinology & Metabolism
Comprehensive 2024 review examining how gut microbiota composition differs in people with obesity and diabetes, and the role of bacterial diversity in metabolic health.

Autophagy is the body's natural recycling system that cleans out damaged cells and renews them from within. We'll look at how this built-in process helps slow aging, boosts energy, and protects against disease, and how simple habits like fasting, exercise, and quality sleep can help switch it on. No extreme diets or complicated science — just practical ways to support your body's own repair system and live a longer, healthier life.

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A Comprehensive Review of Autophagy and Its Various Roles in Health and Disease — https://pmc.ncbi.nlm.nih.gov/articles/PMC6678135/ PMC

Autophagy: cellular and molecular mechanisms — https://pmc.ncbi.nlm.nih.gov/articles/PMC2990190/ PMC

An Overview of Autophagy: Morphology, Mechanism, and Regulation — https://pmc.ncbi.nlm.nih.gov/articles/PMC3894687/ PMC

Autophagy-Dependent Beneficial Effects of Exercise — https://pmc.ncbi.nlm.nih.gov/articles/PMC5538402/ PMC

Autophagy genes in biology and disease | Nature Reviews Genetics — https://www.nature.com/articles/s41576-022-00562-w Nature

Autophagy and Aging: Maintaining the Proteome through Exercise, Nutrients & mTORC1 — https://pmc.ncbi.nlm.nih.gov/articles/PMC6351830/ PMC

Autophagy in health and disease: A comprehensive review — https://www.sciencedirect.com/science/article/pii/S0753332218309053 ScienceDirect

Beneficial effects of intermittent fasting: a narrative review — https://e-jyms.org/journal/view.php?doi=10.12701%2Fjyms.2022.00010 e-jyms.org

Autophagy: Definition, Process, Fasting & Signs – Cleveland Clinic — https://my.clevelandclinic.org/health/articles/24058-autophagy Cleveland Clinic

The effect of fasting or calorie restriction on autophagy induction — https://www.sciencedirect.com/science/article/pii/S1568163718301478 ScienceDirect

Physical Exercise and Selective Autophagy: Benefit and Risk — https://www.mdpi.com/2073-4409/8/11/1436

Join me as I unpack the latest science and developments shaping the future of health and longevity.

This week on the Quest Health & Longevity Insight:

Discover how getting your 5-a-day could improve your sleep, how the power of AI is poised to revolutionise prostate cancer diagnoses, and why managing metabolic health in mid-life could protect your brain from dementia in your later years.

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Scientists say this simple diet change can improve sleep fast | ScienceDaily

Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults

NHS to offer same-day prostate cancer diagnosis - BBC News

Role of age and exposure duration in the association between metabolic syndrome and risk of incident dementia: a prospective cohort study - The Lancet Healthy Longevity

In this episode, I dive into the research on rosehips. This ancient remedy has shown impressive results in osteoarthritis trials, and even emerging studies on metabolism nerve damage. Are the claims about it's benefits overhyped or is this humble supplement worth adding to your stack?

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Therapeutic Applications of Rose Hips from Different Rosa Species

Effects of Daily Intake of Rosehip Extract on Low-Density Lipoprotein Cholesterol and Blood Glucose Levels: A Systematic Review

Effects of rose hip intake on risk markers of type 2 diabetes and cardiovascular disease: a randomized, double-blind, cross-over investigation in obese persons

Daily intake of rosehip extract decreases abdominal visceral fat in preobese subjects: a randomized, double-blind, placebo-controlled clinical trial

Unveiling the effects of Rosa canina oligosaccharide liposome on neuropathic pain and motor dysfunction following spinal cord injury in rats: relevance to its antioxidative effects

Dietary rose hip exerts antiatherosclerotic effects and increases nitric oxide-mediated dilation in ApoE-null mice

Rose Hip