Tag: longevity

  • What your mouth can tell you about your health

    What your mouth can tell you about your health

    Most people think of oral health as something their dentist handles. Bleeding gums, cavities, the occasional check-up. What most people do not know is that the health of your mouth has a direct and well-evidenced connection to your heart, your immune system, and your metabolic health. What happens in your mouth does not stay there.

    The bacteria that cause gum disease do not simply sit in your gums. They enter your bloodstream. They have been found inside the walls of arteries. They trigger inflammatory signals that affect your heart, your blood sugar, and your immune response. Research shows that treating gum disease reduces a key marker of systemic inflammation by an amount comparable to some dedicated lifestyle interventions. This is not a fringe idea. It is increasingly recognised as one of the most overlooked connections in medicine.

    At Coyne Medical, we include an oral health screen as part of the Ultimate Health Screening for exactly this reason. This guide explains what the test looks at, what the results mean, and why your mouth is worth including in any serious health assessment.

    What the oral health screen measures

    The test is simple. During your GP assessment, we use a small cotton swab to collect a saliva sample. That sample is then applied to a test card and analysed on the spot. No laboratory, no waiting weeks for results. The findings feed directly into your overall results consultation.

    The sample is measured across seven markers.

    P. gingivalis is the main bacterium responsible for gum disease. It is also the organism most directly linked to cardiovascular and gut consequences of oral inflammation. Researchers have found it not just near arterial plaques but inside them. The test shows whether levels are within the good range, poor, or very poor.

    MMP-8 is an enzyme your immune system releases when gum tissue is under attack. Raised levels indicate active inflammation in the gums, often before you have noticed any symptoms yourself.

    Salivary pH measures how acidic your mouth is. A pH between 6.5 and 8.5 supports a healthy balance of bacteria. A more acidic environment lets harmful bacteria thrive and protective ones retreat.

    Buffering capacity is your mouth’s ability to neutralise the acids that bacteria produce. When this is low, the risk of enamel erosion increases and the conditions for an imbalanced bacterial environment are in place.

    Nitric oxide is a molecule that plays a role in keeping blood vessels healthy and blood pressure regulated. Part of it is produced through activity in the mouth, which makes salivary nitric oxide a useful window into cardiovascular and metabolic health.

    Salivary proteins are part of your mouth’s first line of defence against infection and inflammation. Low levels suggest that defence is reduced.

    Salivary glucose, a good picture of metabolic health.

    All seven results are reviewed by your Coyne Medical GP alongside your cardiovascular markers, metabolic blood results, and full clinical picture. That is what makes the findings meaningful rather than just numbers on a page.

    Why oral health affects the rest of your body

    Your heart

    Gum disease increases the risk of coronary heart disease by roughly 25 to 35 percent. The bacteria responsible for gum disease can enter the bloodstream through inflamed gum tissue and travel to the arteries, where they contribute to the build-up of plaques. They also trigger the production of inflammatory molecules that drive that process further. These are the same inflammatory signals that cardiologists spend significant effort trying to reduce.

    Studies have shown that treating gum disease lowers a widely used marker of inflammation in the body by a meaningful amount after six months of treatment. That is a real clinical effect from addressing something that needed treating anyway.

    Your blood sugar

    The relationship between gum disease and type 2 diabetes runs in both directions. High blood sugar creates an environment in which harmful oral bacteria thrive. And in turn, chronic inflammation from gum disease makes it harder for the body to regulate blood sugar effectively. Treating gum disease has been shown to improve blood sugar control in people with type 2 diabetes. The mouth is part of the metabolic picture.

    Your immune system

    Your mouth is home to over 700 species of bacteria, making it the second most diverse microbial environment in the body after the gut. When that balance tips toward a harmful mix, the effects do not stay local. You swallow around 1.5 litres of saliva every day, and whatever bacteria are living in your mouth travel with it. Harmful oral bacteria have been found in inflamed gut tissue. Chronic oral inflammation also primes immune cells in ways that can amplify inflammatory responses throughout the body.

    Understanding your results

    Each of the seven markers is rated across a range from good to very poor, with reference values in the report. A result outside the optimal range is not a diagnosis. It is a signal worth understanding in the context of everything else your health screen has found.

    Some patterns that commonly come up and what they tend to suggest:

    Elevated P. gingivalis alongside raised inflammatory markers elsewhere in the blood results points toward gum disease as an active contributor to systemic inflammation. The starting point is almost always a dental review and professional periodontal assessment.

    Low buffering capacity combined with a poor salivary pH often reflects frequent consumption of acidic foods or drinks, and can also indicate dehydration or mouth breathing, both of which carry broader health implications worth discussing.

    Low nitric oxide, particularly alongside elevated blood pressure or cardiovascular risk markers, adds a useful piece to the cardiovascular picture. Increasing dietary nitrate through vegetables has good evidence in this context and is something your GP can discuss with you at the results consultation.

    Low salivary proteins can reflect immune suppression, chronic stress, or nutritional factors. It is most useful when considered alongside the full screening picture rather than in isolation.

    High salivary glucose levels match closely to your blood glucose levels, we can correlate these with your blood results.

    What happens next

    Where all six markers are within normal ranges, no specific action is needed beyond maintaining good oral hygiene and seeing your dentist regularly.

    Where results fall outside optimal ranges, your Coyne Medical GP will discuss the findings at your results consultation. Depending on what is found, this may include a referral to a dentist or periodontist for professional assessment, dietary changes targeting specific markers, further investigation of relevant blood markers, or a follow-up review at three to six months.

    The oral health screen does not replace dental care. Its role is to make sure that meaningful signals in your mouth are not missed in the gap that tends to exist between medical and dental medicine

    Frequently asked questions

    Is the oral health screen a dental test? No. It is a health screen that uses saliva to look at markers connected to cardiovascular risk, inflammation, and metabolic health. It complements your dental care but does not replace it. All results are reviewed by a Coyne Medical GP, not a dentist.

    Do I need to have gum disease for this to be relevant to me? No. Many people with elevated oral inflammatory markers have no symptoms at all. The test is most valuable as part of a comprehensive health screen precisely because it can identify signals before they become visible problems.

    Why is this test included in the Ultimate Health Screening? Oral health is one of the most well-evidenced and most overlooked contributors to cardiovascular risk and systemic inflammation. Including it within a comprehensive screen allows the findings to be interpreted alongside cardiovascular, inflammatory, and metabolic data, which is where the clinical value lies.

    What is P. gingivalis and why does it matter? It is the main bacterium responsible for gum disease, and the one most directly linked to effects beyond the mouth. It has been found inside arterial plaques and in inflamed gut tissue. Most people have never heard of it, but it is one of the more significant organisms in the body from a systemic health perspective.

    Will my results be shared with my dentist? Not automatically. The report belongs to you, and many patients choose to share it with their dentist as a starting point for a conversation about their gum health. Your Coyne Medical GP can help you understand what to share and how.

    Is a saliva test accurate enough to be clinically useful? The test measures specific biochemical markers directly from saliva and is designed for use in clinical settings. It does not replace a full laboratory periodontal analysis, but as a systemic risk indicator within a comprehensive health screen and interpreted by a GP alongside other clinical findings, it provides genuinely useful information.

    A note from Dr Lucy Hooper

    Medicine and dentistry are treated as separate disciplines, but the biology does not respect that division. Your gut begins in your mouth. Inflammatory signals from your gums enter your bloodstream. Bacteria from your oral environment travel to your arteries and your gut. Yet in most medical settings, the mouth is simply not examined.

    We added the oral health screen to the Ultimate screening because we want to close that gap. Not to become dentists, but to make sure that when we are reviewing someone’s cardiovascular risk or their inflammatory markers, we are not ignoring something significant and treatable happening upstream. For some patients, what we find in their saliva will be the most actionable result in the whole screen.

    Discover the Ultimate Health Screening

    The oral health screen is one part of the Coyne Medical Ultimate Health Screening. It sits alongside whole body MRI, VO2 max testing, pharmacogenomics, a 55 gene inherited cancer risk panel, and a full advanced blood panel. Find out what is included and how to book.

    Explore Ultimate Health Screening

    DR LUCY HOOPER
    MB BS BSc MRCGP MA DRCOG DCH

    Lucy is a GP and co-founder of Coyne Medical. She graduated with honours from Imperial College London, trained at St Mary’s Hospital, and holds a Master’s in Medical Ethics and Law. Her clinical interests span women’s health, preventive medicine, and genomics, with a particular focus on using advanced biomarkers to build a more complete picture of long-term health.

    British Society for Genetic Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in BBC, The Guardian, Women’s Health, The Times and Tatler

    Book a GP Consultation

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Longevity & Healthspan Guides
  • Blood Pressure Is the Most Important Number You’re Ignoring

    Blood Pressure Is the Most Important Number You’re Ignoring

    When people talk about longevity, they usually mention things like cold plunges, mushroom powders, or the latest supplement that “everyone in Silicon Valley is taking.” But if you ask most doctors,  the kind who deal with real patients, not just podcasts, the top of the list is something far less glamorous, blood pressure.

    Blood Pressure: The Silent Killer That’s Surprisingly Common

    High blood pressure, or hypertension, is often called the silent killer. And for good reason. It doesn’t usually cause symptoms. There’s no rash, no pain, no warning light. But over time, it quietly raises your risk of heart attacks, strokes, kidney disease and dementia.

    When it comes to blood pressure, there’s a simple rule worth remembering. It’s known as the “Rule of Halves”:

    • About half of all adults have high blood pressure.
    • Half of those are undiagnosed.
    • Half of those who are diagnosed aren’t treated.
    • And half of those treated aren’t treated properly.

    That’s a lot of people wandering around thinking they’re in good shape because they “feel fine.”

    But I Had My Blood Pressure Checked at My GP Surgery…

    Let’s talk about how blood pressure is usually measured. You sit in a clinic. You’ve walked fast to get there or worried about parking wardens, probably had a coffee beforehand. Someone wraps a cuff around your arm and tells you to relax.

    That one-off reading might be useful, but it’s also a bit like checking the weather by glancing out the window for five seconds. You’re not getting the full picture.

    Enter the Hilo Band

    The Hilo Band is a wearable device that takes a different approach. It uses photoplethysmography (PPG),  a light-based sensor on your wrist, to monitor the shape and flow of your pulse wave. It’s not just counting your pulse. It’s analysing how your blood pressure behaves throughout the day and night using Pulse Wave Analysis (PWA).


    Hilo gives you multiple readings over 24 hours, including while you sleep. And the band only records when you’re still, which improves accuracy. It’s like having a calm, unobtrusive nurse quietly checking your pressure in the background. And yes, it looks good too. Like a minimalist fitness tracker had a child with a hipster bracelet.

    Real Life Data, Not Waiting Room Guesswork

    This continuous monitoring means you get a clearer, more accurate view of your blood pressure patterns. As opposed to a single, possibly elevated reading in a GP’s office. It can help catch masked hypertension (normal readings in clinic but high at home) or white coat syndrome (high in clinic, normal elsewhere).

    That matters because earlier detection means earlier action, which can include everything from lifestyle tweaks to proper medication, guided by real-world data rather than guesswork.

    Blood Pressure and Longevity: The Real Biohack

    If you’re serious about healthspan (although I hate that word as it sounds like management consultant jargon!), not just how long you live, but how well, then keeping your blood pressure in check is arguably more effective than most so-called biohacks.

    You don’t need exotic pills or 18-step routines. You need good sleep, a Mediterranean-ish diet, regular movement… and control of your blood pressure.

    If you’re going to invest in a wearable, make it one that actually improves your health, not just a random, clinically meaningless “health score.”

    If you’re ready to try it, check them out here: Hilo Band

    Blood pressure control isn’t new or flashy. But it works. And with a tool like the Hilo Band, it’s easier than ever to track, understand and act on. Because knowing your numbers, in your real life, not just under fluorescent clinic lights, is one of the smartest longevity moves you can make. 

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Cardiovascular Health Guides
  • Why ApoB Matters For Your Heart Health

    Why ApoB Matters For Your Heart Health

    If you care about your heart, then you’ve probably been told to keep an eye on your cholesterol. For decades, low-density lipoprotein cholesterol (LDL-C) has been the poster child for cardiovascular risk. The higher your LDL-C, the higher your risk of heart attack and stroke. So we measure it, we target it, and we try to lower it.

    However, it is little known that LDL-C is just a proxy. What actually damages arteries is not the cholesterol floating around your blood, but the particles that carry it. Each of those particles has, on it’s surface, a protein called apolipoprotein B (apoB). The more apoB particles you have, the more chances they have to burrow into your artery walls and trigger atherosclerosis.

    ApoB is, in effect, a headcount of all the atherogenic particles in your blood. For years, evidence has been mounting that it is a better marker of risk than LDL-C. In 2019, European guidelines even stated that apoB was more accurate, easier to measure, and more precise. And yet LDL-C still reigns supreme in clinical practice.

    Why isn’t ApoB used more in clinical practice?

    The reason Apob is not used more frequently in current clinical practice is partly inertia. It is also partly habit. And it is partly the argument that LDL-C and apoB are so highly correlated, it makes no practical difference. If you lower one, you lower the other. So many cardiologists and primary care doctors would argue, why bother changing the guidelines?

    A new UK Biobank study has put that argument to bed.

    What this new study found about ApoB

    Researchers followed nearly 300,000 healthy adults for 11 years. They looked at LDL-C, non-HDL cholesterol, triglycerides and apoB, and tracked how each one related to future heart attacks and strokes.

    Yes, LDL-C and apoB were highly correlated. But the correlation was not perfect. At any given LDL-C level, individual apoB levels varied widely. Two people could have the same LDL-C, but one might have far more apoB particles quietly driving up their cardiovascular risk.

    Across every LDL-C or non-HDL-C level, people with higher apoB levels had significantly more cardiovascular events. ApoB gave extra risk information that LDL-C or non-HDL-C simply missed.

    When the researchers ran adjusted statistical models, apoB consistently came out on top as the stronger predictor of risk. LDL-C added no meaningful information once apoB was taken into account.

    Triglycerides too? Same story. ApoB still won.

    Some guidelines only recommend testing apoB if your triglycerides are high. The idea is that apoB might only be useful in those cases, when cholesterol particles are small and harder to measure accurately using standard tests. But this study found no support for that.

    In fact, apoB was consistently useful regardless of triglyceride levels. Even when triglycerides were taken into account, apoB still gave meaningful extra information about risk. The reverse wasn’t true. Once you knew someone’s apoB, their triglyceride level didn’t add much.

    This suggests apoB is giving us more useful insight, across the board, not just in people with high triglycerides.

    Because in clinical practice, we are treating individual patients, not population averages. Knowing your apoB level helps tailor your treatment far more accurately. Without it, there is too much guesswork. Two patients with the same LDL-C could have very different numbers of atherogenic particles, and very different risk.

    We now have safe and powerful therapies, from statins to PCSK9 inhibitors. But they are costly and need to be used wisely. ApoB is the best tool we have to target those therapies to the right people.

    Why has ApoB not been widely adopted yet?

    One argument that is frequently given is cost. But measuring apoB is inexpensive. In the US, it would raise lipid testing costs by about 1 percent. And in reality, once apoB is used, there is little need to keep measuring LDL-C or non-HDL-C, so the total cost of care need not rise.

    Another barrier is familiarity. Doctors and labs are used to ordering LDL-C. Changing habits takes time. But with evidence like this, the argument for change is becoming hard to ignore.

    ApoB is the best available measure of atherosclerotic risk. LDL-C and non-HDL-C are imperfect stand-ins. If you want the most accurate picture of your cardiovascular risk, you should know your apoB.

    If you are already on treatment, it is the best way to know if your therapy is working. If you are not yet on treatment but considering it, it can help you and your doctor make a better-informed decision.

    If guidelines and clinical practice catch up to the evidence, we will prevent more heart attacks and strokes. And that, surely, is the whole point.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Cardiovascular Health Guides
  • Longevity Unlocked: 3 Proven Ways to Live Longer and Better

    Longevity Unlocked: 3 Proven Ways to Live Longer and Better

    Want to Live Longer and Better?Here’s What Actually Works for Longevity

    There’s no shortage of online chatter about longevity and how to live longer. Cold plunges, supplements, wearables, red light therapy. The longevity list is almost endless. It continues to grow exponentially. But the most powerful things you can do to extend your life and stay sharp into old age are the same things we’ve known about for decades. And the evidence for them continues to grow.

    A 2017 study from the US followed nearly 15,000 people over 12 years to answer one simple question. What’s the impact of your everyday behaviour, such as smoking, weight, and alcohol intake, on how long you live and how many of those years you’ll spend free of disability? The results are clear. Your habits in midlife don’t merely shape how long you live. They shape how well you live.

    The Longevity Lowdown

    The people who lived the longest and had the healthiest later years shared three traits. They had never smoked. They weren’t obese. And they drank alcohol in moderation. In fact, men and women with all three low-risk behaviours lived, on average, seven years longer than the rest of the population. Yet it’s not just about adding years. It’s about adding good years. Most of that extra time was spent without disability, walking, dressing, eating and living independently.

    On the flip side, people who had smoked, were obese, and drank heavily lived shorter lives. They also spent more of those years with disability. Perhaps, no surprises there, but it’s a stark reminder. Your body keeps the score.

    Obesity: The Heavy Hitter

    Obesity was the strongest predictor of early disability. Obese men lost three good years. Obese women lost six. That’s six more years struggling with everyday tasks such as getting out of bed, walking down the street, or dressing. While smoking shortened life more overall, obesity hit quality of life harder.

    The reality is that more than a quarter of the people in this longevity study were obese. And while smoking rates have dropped, obesity is rising. That trend could wipe out a lot of the gains we’ve made in public health. This is why anti-obesity medications are such an exciting overall health development. 

    It is also worth noting that lean beef tends to be higher in cholesterol-lowering fats (monounsaturated and polyunsaturated) than cholesterol-raising saturated fats. Many of the included trials also tried to match saturated fat across diets. This makes it unlikely that saturated fat was a major driver.

    Alcohol: Less is More

    Moderate drinkers, fewer than 14 drinks per week for men, fewer than 7 for women, did better than both teetotallers and heavy drinkers. This is possibly because moderate drinkers tend to have other positive lifestyle traits. Or perhaps some benefit comes from social connection. But the takeaway is simple. Drinking a little is fine. Drinking too much, or hardly at all, can carry risks.

    Never Smoked? Great. Quit Early? Still Worth It

    One of the most encouraging findings was about ex-smokers. People who had quit more than a decade ago and ticked the other healthy boxes (not obese, moderate drinkers) still gained nearly as much life as those who had never smoked at all. So if you’ve smoked in the past, all is not lost. You can still turn things around.

    So What Does This Mean for the UK?

    While this was a US longevity study, the implications are just as relevant here. The NHS is under strain. We have an ageing population. And too many people are spending their final years in poor health. But here’s the good news. These aren’t mysterious or unattainable changes. These are behaviours within our control.

    The best-case scenario is that you live longer than average. You stay mobile, independent, and sharp into your 80s and beyond. And you spend fewer years dealing with the burden of disease. That’s good for you. It’s good for your family. And it’s good for the healthcare system.

    Forget the biohacking gimmicks. The single best investment you can make for your longevity is to build a life where you eat well, move often, don’t smoke, and keep alcohol in check. These behaviours don’t just prevent illness. They preserve function. They keep you active, independent, and engaged with life for longer.

    The best time to make a change is in your 30s or 40s. The second-best time is today.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Longevity & Healthspan Guides
  • Can You Still Eat Beef and Be Heart Healthy?

    Can You Still Eat Beef and Be Heart Healthy?

    Is beef heart healthy? Red meat has had a rough ride in recent decades. It’s been linked to everything from heart disease to early death, with no shortage of headlines declaring it public enemy number one. But a recent meta-analysis has taken a more measured look at one particular type of red meat: lean, unprocessed beef.

    The study examined 20 randomised controlled trials (RCTs) involving over 1,000 adults. Researchers focused on key cardiovascular disease (CVD) risk factors, including blood lipids like LDL and HDL cholesterol, triglycerides, and blood pressure. Essentially, the study found that beef is not quite the villain it’s made out to be.

    What the Study Looked At

    This was a systematic review and meta-analysis. A trial design that is about as robust as nutritional evidence gets. Researchers pooled data from high-quality trials that compared diets with varying amounts of lean beef. The aim was to isolate beef’s impact on heart health. The study aimed to avoid the usual confusion that comes from lumping it together with other red meats or with heavily processed sausages and burgers.

    Most participants were either healthy or had common metabolic issues such as high cholesterol or type 2 diabetes. The average beef intake in the high-beef groups was around 160 grams per day, roughly two servings. Which, in my opinion, is quite a lot of beef. Comparators were diets with little or no beef.

    The Verdict on Cholesterol and Blood Pressure

    The key takeaway was that eating lean, unprocessed beef had no meaningful impact on most heart health markers.

    Total cholesterol, HDL and triglycerides stayed broadly the same, regardless of how much beef people ate. Both systolic and diastolic blood pressure also remained broadly unchanged. There was a very small increase in LDL cholesterol, around 2.7 mg/dL or 0.07mmol/L. This might sound concerning. However, this is a trivial increase. For context, that’s the kind of variation you might get from eating a slightly different breakfast.

    Even this tiny effect on LDL was mostly driven by one influential study. When that study was removed in a sensitivity analysis, the difference disappeared.

    It is also worth noting that lean beef tends to be higher in cholesterol-lowering fats (monounsaturated and polyunsaturated) than cholesterol-raising saturated fats. Many of the included trials also tried to match saturated fat across diets. This makes it unlikely that saturated fat was a major driver.

    So, Is Beef Heart Healthy?

    The answer, based on this analysis, is that it is certainly not harmful. At least not in the form studied here. Eating lean, unprocessed beef in moderate amounts does not appear to harm cholesterol levels or blood pressure. In fact, it can be a useful source of high-quality protein, iron, zinc, and vitamin B12. These are nutrients that many people are deficient in.

    Of course, this does not mean you should eat steak every day and skip the vegetables. A balanced diet is still key, and occasionally swapping beef for fish or plant-based proteins is still a good idea. But the idea that any amount of beef will clog your arteries and cut your life short is not supported by this data.

    But What About the Funding?

    Yes, the study was funded by the Beef Checkoff, an industry body. That should always raise eyebrows. However, the researchers clearly disclosed this. The study used rigorous methods and followed gold-standard protocols like PRISMA. In fact, over 70 per cent of the industry-funded trials included were rated as low risk of bias. That was better than some of the non-industry-funded ones.

    This does not mean we take the results at face value without scrutiny. However, we should be cautious about dismissing them just because of who paid for the research. The rigour was there.

    Where This Leaves Us

    Nutritional science is messy, and red meat is a prime example. Much of the scare comes from observational studies that cannot separate diet from lifestyle. People who eat lots of red meat often do fewer healthy things overall. They tend to exercise less, smoke more, and eat fewer vegetables. That makes it tricky to tease out cause and effect.

    What this meta-analysis gives us is a cleaner look at the question. And the answer, at least for lean, unprocessed beef, appears to be that there is no major impact on lipids or blood pressure. It is important to mention that this study did not look at hard outcomes. It did not, for example, tell us whether people who ate more lean beef were more likely to die or a heart attack or stroke. It merely points out that people who ate lean beef had no change in the risk factors for heart disease and stroke. 

    If you enjoy beef, there is no need to swear it off entirely. Choose lean cuts, don’t char it to oblivion, and pair it with plenty of plant-based foods. A steak night now and then, as part of an overall healthy lifestyle, is unlikely to be the thing that tips the balance.

    Nutrition is full of strong opinions. But evidence beats ideology. This latest study adds a little sanity back into the red meat debate. It is not a green light to live on burgers, but it is a reminder that context, portion size, and overall diet quality matter far more than demonising single foods.

    And if someone tries to guilt you over your Sunday roast, you now at least have a well-referenced comeback.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Cardiovascular Health Guides
  • High Blood Pressure: The Longer You Have It, The Worse It Gets

    High Blood Pressure: The Longer You Have It, The Worse It Gets

    Walk into any supermarket and try to avoid ultra-processed foods. It’s nearly impossible. Ready meals, packaged snacks, ‘healthy’ protein bars, and supermarket bread. They all fall into this category. Even some foods marketed as nutritious are ultra-processed, full of additives, preservatives, and ingredients that barely resemble anything found in nature.

    We’ve long suspected they’re bad for us. But a massive new study has put the nail in the coffin. The more ultra-processed food you eat, the worse your health outcomes. Heart disease, obesity, type 2 diabetes, depression, and even early death; the risks go up across the board.

    High blood pressure (hypertension) is often called the “silent killer.” But let’s be honest, it’s not that silent. Your doctor has probably mentioned it. Maybe you’ve been told to “keep an eye on it” or “try to reduce your salt intake.” The problem is that by the time hypertension gets serious, it’s been quietly causing damage for years.

    A major new study has confirmed what many of us suspected. The longer you have hypertension, the worse the outcomes. The study looked at over 27,000 people and found that the duration of high blood pressure, not just the level, plays a crucial role in stroke risk and how hard it becomes to control.

    So, if you’ve been thinking, “I’ll deal with it later,” this one’s for you.

    The Key Findings: More Time, More Risk

    The study found three big problems with having high blood pressure for longer:

    1. Your stroke risk goes up.
      • People with high blood pressure for less than 5 years had a 17% higher risk of stroke.
      • Between 6-20 years, the risk jumps to 48% higher.
      • Over 21 years and the risk skyrockets to 86% higher.
    2. The takeaway is that high blood pressure isn’t just about the number on a screen. The longer your body has been under pressure (literally), the more likely you are to suffer a stroke.
    3. It gets harder to control.
      • The longer you’ve had hypertension, the more medication you need to keep it in check.
      • People with high blood pressure for less than 5 years were on 1.7 different meds.
      • Those with 6-20 years were on 2.0 meds.
      • Those with 21+ years? They needed an average of 2.3 different medications just to manage their numbers.
    4. Translation: If you develop hypertension early and don’t take action, it’s a one-way street to more pills and more complications.
    5. Even with meds, your blood pressure stays higher.
      • Longer hypertension = higher blood pressure, even with treatment.
      • This means more strain on your heart, arteries, brain, and kidneys.

    What You Can Do Right Now

    You don’t need to wait for a GP to tell you your blood pressure is creeping up. Here’s what you can do today:

    1. Get it checked.
    2. Move your body.
    3. Eat real food.
      • Ditch ultra-processed foods (see our last blog).
      • More potassium-rich foods like leafy greens, bananas, and nuts.
      • Cut back on salt, but don’t obsess.
    4. Strength train.
    5. Sleep properly.
    6. Sort out stress.

    Final Thought: Prevention > Treatment

    High blood pressure isn’t something that “just happens” when you get older. It’s the result of decades of lifestyle and genetic factors adding up.

    The best time to take action is before blood pressure rises. The second best time is now. 

    The longer you wait, the harder it gets to manage. But the good news? Even small changes can make a huge difference.

    What Should You Do?

    You don’t need to live like a monk. But cutting back on UPFs is one of the best things you can do for your health. Here’s how:

    • Stick to real food: If it had a face, grew from the ground, or needed little intervention before reaching your plate, it’s a good choice.
    • Shop the perimeter of the supermarket: That’s where you’ll find meat, fish, eggs, fruit, veg, and dairy.
    • Check the ingredients list: If it reads like a chemistry experiment, think twice.
    • Cook more at home: It doesn’t have to be complicated. Simple meals with whole ingredients will always beat processed alternatives.
    • Follow the 80/20 rule: You don’t have to eliminate UPFs completely, but they should be an occasional treat rather than a daily staple.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Cardiovascular Health Guides

  • Ultra-Processed Foods: Are They Really That Bad for You

    Walk into any supermarket and try to avoid ultra-processed foods. It’s nearly impossible. Ready meals, packaged snacks, ‘healthy’ protein bars, and supermarket bread. They all fall into this category. Even some foods marketed as nutritious are ultra-processed, full of additives, preservatives, and ingredients that barely resemble anything found in nature.

    We’ve long suspected they’re bad for us. But a massive new study has put the nail in the coffin. The more ultra-processed food you eat, the worse your health outcomes. Heart disease, obesity, type 2 diabetes, depression, and even early death; the risks go up across the board.

    What Are Ultra-Processed Foods?

    Ultra-processed foods (UPFs) are not just ‘junk food.’ They’re industrially formulated products packed with refined ingredients, chemical additives, and preservatives. The NOVA classification system groups food into four categories, with UPFs being the worst offenders. Think:

    • Pre-packaged meals
    • Fizzy drinks
    • Instant noodles
    • Mass-produced supermarket bread
    • Flavoured yoghurts with a list of ingredients longer than your arm
    • Protein bars masquerading as healthy options
    • Most breakfast cereals

    Essentially, ultra-processed food contains things you wouldn’t find in a normal kitchen: emulsifiers, artificial sweeteners, colourings, and stabilisers.

    What Does the Science Say?

    A new study reviewing data from nearly 10 million people has confirmed what we’ve suspected for a while: the more ultra-processed food you eat, the worse your health outcomes. Some of the key findings:

    • All-cause mortality: UPFs are linked to a higher risk of dying earlier.
    • Cardiovascular disease: Increased risk of heart attacks, strokes, and related deaths.
    • Type 2 diabetes: Strong evidence that UPFs contribute to insulin resistance and metabolic dysfunction.
    • Obesity and abdominal fat: They make you gain weight and store fat in all the wrong places.
    • Mental health issues: Higher rates of anxiety, depression, and even poor sleep patterns.

    These effects aren’t just from eating ‘bad’ foods like crisps and fizzy drinks. Even some foods we’ve been led to believe are healthy (high-protein snacks, low-fat yoghurts, certain plant-based alternatives) are ultra-processed and have similar effects.

    Why Are They So Bad?

    Ultra-processed foods are uniquely harmful for several reasons:

    1. Nutrient-Poor, Calorie-Dense
      They’re high in sugar, salt, and unhealthy fats, while lacking fibre, protein, and micronutrients. This leads to overconsumption and nutrient deficiencies.
    2. Disrupting the Gut Microbiome
      Additives, emulsifiers, and artificial sweeteners disturb gut bacteria, leading to inflammation, digestive issues, and even poor mental health.
    3. Inflammation and Metabolic Chaos
      Many of the chemical byproducts from food processing are pro-inflammatory, meaning they contribute to chronic diseases, from heart disease to autoimmune conditions.
    4. Engineered for Overconsumption
      These foods are designed to be hyper-palatable, triggering dopamine hits and encouraging overeating. Have you ever noticed how easy it is to eat an entire pack of biscuits but almost impossible to overeat steak and veg? That’s not an accident.

    Exposure to Harmful Chemicals
    The packaging itself can be a problem. It can leach chemicals like bisphenols and microplastics into food, which then enter our bodies.

    What Should You Do?

    You don’t need to live like a monk. But cutting back on UPFs is one of the best things you can do for your health. Here’s how:

    • Stick to real food: If it had a face, grew from the ground, or needed little intervention before reaching your plate, it’s a good choice.
    • Shop the perimeter of the supermarket: That’s where you’ll find meat, fish, eggs, fruit, veg, and dairy.
    • Check the ingredients list: If it reads like a chemistry experiment, think twice.
    • Cook more at home: It doesn’t have to be complicated. Simple meals with whole ingredients will always beat processed alternatives.
    • Follow the 80/20 rule: You don’t have to eliminate UPFs completely, but they should be an occasional treat rather than a daily staple.

    Final Thought

    You don’t need to listen to three-hour longevity podcasts to figure out what to eat. The healthiest diet is the simplest. Eat mostly real food, cook when you can, and don’t get sucked into the marketing hype.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Nutrition & Lifestyle Guides
  • The New RSV Vaccine: What You Need to Know

    The New RSV Vaccine: What You Need to Know

    We can now offer vaccination against RSV (respiratory syncytial virus (RSV). This is great news so we can protect our patients from this nasty infection.

    💉 Great news! We can now offer vaccination against Respiratory Syncytial Virus (RSV). It causes serious respiratory infections in babies, older adults, and those with weakened immune systems.

    This new RSV vaccine can help protect vulnerable groups and reduce hospitalisations. Here’s everything you need to know.

    🔍 Understanding RSV

    What is RSV?

    RSV is a common respiratory virus that can cause:
    ✅ Runny nose 🤧
    ✅ Coughing & sneezing 😷
    ✅ Fever 🌡️
    ✅ Shortness of breath 🫁

    👶 In babies, RSV can lead to bronchiolitis—a severe lung infection.
    👂 In older children, it can cause middle ear infections & croup.

    💡 How does RSV spread?

    • Through coughing & sneezing 🤧
    • By touching contaminated surfaces (RSV can survive for hours!) 🦠
    • From close contact with infected people 👥
    ⚠️ Who is at Risk?

    RSV can affect anyone, but some groups are more vulnerable:

    👶 Babies under 6 months (especially those born August to November)
    🏥 Premature babies or those with lung or heart conditions
    🧓 Older adults (60+ years)—RSV can be fatal for some
    🤒 People with weakened immune systems

    Each year, thousands of babies, children, and adults in the UK are hospitalized due to RSV. Now, we finally have a vaccine to help prevent it! 🎉

    💉 The RSV Vaccine: How It Works

    The RSV vaccine (Abrysvo® by Pfizer) is NOT a live vaccine. It works by:
    1️⃣ Exposing your immune system to a small part of the virus (an antigen).
    2️⃣ Helping your body develop protective antibodies.
    3️⃣ Allowing your immune system to recognise & fight RSV quickly if exposed.

    💪 The result? A much lower risk of serious RSV infection!

    📊 How Effective is the RSV Vaccine?

    For Infants (via Maternal Vaccination)

    👩‍🍼 Pregnant women who receive the vaccine pass antibodies to their babies. This has been shown to:
    ✅ Reduce severe RSV infections in newborns by ~80%

    For Older Adults (60+ years)

    📊 Studies show that vaccinated adults have an 80% lower chance of severe RSV infection.
    ⏳ Protection has been shown to last at least 2 years.

    ⚠️ Is the RSV Vaccine Safe?

    Yes! The vaccine has been rigorously tested and used in real-world settings, such as the USA, since 2023.

    Possible Mild Side Effects (like other vaccines):

    💪 Soreness at the injection site
    🤕 Mild fever or headache
    🦵 Muscle aches

    🚨 If you have a history of allergic reactions to a vaccine, consult your doctor before getting vaccinated.

    👩‍⚕️ Who Should Get the Vaccine?

    Currently, the RSV vaccine is licensed in the UK for:

    🤰 Pregnant women (recommended at 28–36 weeks of pregnancy)

    • Antibodies pass to the baby through the placenta
    • If you miss the timing, you can still get vaccinated later in pregnancy, antibodies can also be passed through breast milk 🍼

    👵 Older adults (60+ years)

    • RSV can cause hospitalisations & deaths in older adults
    • The vaccine is especially important for those with lung or heart disease

    🏥 Where to Get Vaccinated?

    NHS Eligibility

    ✔️ Pregnant women—Available during routine antenatal care
    ✔️ Older adults—Currently offered to:

    • 📅 Ages 75–79
    • 📅 Ages 80+ (if you turned 80 after 1st September 2024 and before Aug 31, 2025)
      🩺 Check with your NHS GP to confirm availability.

    Private Vaccination at Coyne Medical

    🏥 We offer RSV vaccination for:
    ✅ Pregnant women (28–36 weeks)
    ✅ All adults aged 60+

    📅 Book an appointment online or contact us to schedule your RSV vaccination today!

    🔮 Looking Ahead

    Currently, there is no RSV vaccine licensed for babies & young children in the UK.
    🔬 However, monoclonal antibody treatments are available for high-risk infants under hospital care.

    📢 Take Action – Protect Yourself & Your Loved Ones!

    💡 With ongoing research, we hope to see more RSV protection options available soon!

    ✅ Pregnant? Over 60? Get vaccinated today!
    📅 Book your RSV vaccine now to stay protected.

    💬 Got questions? Contact us at Coyne Medical—we’re happy to help!

    DR LUCY HOOPER
    MB BS BSc MRCGP MA DRCOG DCH

    Lucy is a GP and co-founder of Coyne Medical. She graduated with honours from Imperial College London, trained at St Mary’s Hospital, and holds a Master’s in Medical Ethics and Law. Her clinical interests span women’s health, preventive medicine, and genomics, with a particular focus on using advanced biomarkers to build a more complete picture of long-term health.

    British Society for Genetic Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in BBC, The Guardian, Women’s Health, The Times and Tatler

    Book a GP Consultation

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Longevity & Healthspan Guides
  • Sitting and Longevity

    Sitting and Longevity

    Bernadino Ramazzini became interested in occupational diseases while still a medical student in Parma. He carefully observed the diseases experienced by different workers. He noted that although some were caused by occupational exposure to chemical or physical agents many occupational illnesses were due to prolonged postures, sudden movements or lack of motion. He observed that sedentary tailors were more likely to succumb to disease than flighty messengers. 

    Ramazzini made his shrewd observations in the early Enlightenment period. Now, a sedentary lifestyle has become the norm, especially in the workplace. A recent groundbreaking study, following in Ramazzini’s footsteps, has shed light on the health risks associated with prolonged occupational sitting. This research was conducted over two decades in Taiwan. It explores the silent but substantial impact of sitting for extended periods at work. The study also examines how modest increments in physical activity can counteract the detrimental effects of prolonged sitting.

    The Silent Threat of the Modern Workplace

    In recent years, the mantra “sitting is the new smoking” has echoed through the both corridors of public health and the echochambers of social media. In keeping with this, public health offcials and social media influencers urge us to reevaluate our sedentary habits via our mobile deives. The 2020 World Health Organization guidelines took a definitive stance (no pun) against prolonged sedentary behaviour. The guidelines highlighted its adverse health consequences. Yet, the specific dangers of occupational sitting, especially when combies with low levels of physical activity, remained relatively underexplored until now.

    The Sitting Study Cohort

    The study analysed the health outcomes of 481,688 participants. It revealed a stark contrast between the health of those who sit extensively at work and their more active counterparts. Individuals entrenched in sedentary occupations faced a 16% increase in all-cause mortality risk. In addition, they had a staggering 34% rise in cardiovascular disease mortality when compared to those whose jobs involve more standing or movement.

    However, there’s a potential silver lining. Alternating between sitting and standing at work, or incorporating just 15 to 30 minutes of additional leisure-time physical activity (LTPA) daily, can significantly mitigate against these risks. This finding introduces a new narrative. The idea that small, consistent changes in our daily routines can combat the health risks posed by a sedentary job.

    Get Up, Stand Up. Stand Up for Your…. Health

    The conversation around occupational health is slowly evolving. Standing desks and walking meetings are becoming more commonplace. This study does provide some validation for these trends which have often, reasonably, been thought of as faddish. It also highlights the necessity for a broader cultural shift in our workplaces and working practices. To some extent, it’s a call to action for employers and employees to embrace more dynamic work environments where movement is integrated into the fabric of our workdays.

    The Role of Personal Activity Intelligence (PAI)

    One of the most compelling aspects of the study is the introduction of the PAI metric. This is a personalised measure of physical activity. PAI considers the intensity and duration of exercise. Every time your heart rate increases you earn PAI points. The higher your heart rate goes up, the faster you accumulate PAI points. According to the study, achieving a PAI score greater than 100 was a robust strategy for counteracting the health risks associated with prolonged sitting. Indeed, Norwegian University of Science and Technology research suggests that people who achieve a PAI score of over 100 every week live an average of 8 years longer than those who don’t. PAI, therefore, offers a more tailored approach to health that goes beyond bland and generic recommendations. How do you achieve a PAI of over 100? Well, slightly annoyingly, there’s an app involved. However, it doesn’t take much to get a score of over 100. 2 hours of exercise at 80% of your maximum heart rate per week will get a PAI score of over 100. The beauty of PAI is that is adjusts to your fitness levels. The fitter you are, the harder, or longer you have to workto achieve your PAI. 

    Moving More, Sitting Less

    The implications of this research are clear. In combating the hazards of that come as the collateral damage of our sedentary modern life, every step counts. Whether it’s taking a brief walking break, choosing a stand-up desk, or dedicating a proportion of our free time to physical activity, these actions can collectively mitigate some the health risks posed by prolonged sitting.

    In essence, this study serves as a reminder that our health is in our hands (and feet). We have choice, agency, in how we move our bodies at work. It challenges us to rethink our daily routines, to find balance in movement, and to prioritise movement in the workplace and beyond. Ramazzini exhorted people in sedentary professions to take physical exercise…. and so to counteract the harm done by many days of sedentary life.” Today, as we continue to tackle the demands of modern work and living, be mindful that movement is not merely a part of life, it’s essential to living well.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Longevity & Healthspan Guides
  • What is the least amount of exercise you can do?

    What is the least amount of exercise you can do?

    A Step in the Right Direction

    In our journey towards better heart health, the common advice has often been to aim for 10,000 steps a day. But what if I told you that recent research suggests a more achievable daily goal can still offer significant health benefits?

    A comprehensive meta-analysis, studying data from 111,309 individuals across 12 studies, sought to unravel the true impact of our daily steps on cardiovascular health and overall mortality. The question at hand was simple, yet profound: what is the least number of steps one needs to take daily for cardiovascular benefits?

    Less May Be More

    The study revealed some eye-opening insights:

    • Modest Steps, Major Impact: As few as 2,517 to 2,735 steps per day marked a significant decrease in all-cause mortality and cardiovascular events. This is just a slight increase from the baseline of 2,000 steps.
    • Incremental Benefits: The relationship between steps and health benefits was dose-responsive. At approximately 8,763 steps, there’s a dramatic 60% reduction in mortality, while about 7,126 steps can cut down cardiovascular events by half.
    • Diminishing Returns Beyond a Point: Interestingly, beyond these optimal step counts, the incremental health benefits start to plateau.

    Cadence and Wearable Insights

    • Pace Matters: The study also highlighted that a higher step cadence (steps per minute) amplifies the health benefits.
    • Accuracy in Tracking: Interestingly, hip-worn sensors were more closely associated with health benefits compared to wrist-worn devices, likely due to more precise step counting.

    The Timing Question: What’s The Next Step?

    One intriguing aspect not addressed in the study is whether the timing of these steps (spread throughout the day vs. in one go) affects their health benefits. In an era where sedentary lifestyles are prevalent, understanding the impact of step distribution could be immensely valuable.

    Walking Towards Healthier Hearts

    So, what’s the takeaway for us? The once daunting 10,000-step goal seems less critical now. Starting with as little as 2,700 steps daily can offer substantial heart health benefits. And, if you can gradually increase your step count, the rewards for your heart health and longevity only get better.

    DR J HUGH COYNE
    MBBS BSc PGDip (with merit) MRCGP DRCOG DCH

    Dr Hugh Coyne is a GP and co-founder of Coyne Medical, a private preventive health clinic at 660 Fulham Road, London. He trained at Imperial College London and has been in practice for over twenty years, with a particular focus on cardiovascular risk, metabolic health, and exercise medicine. After qualifying as a GP he went on to train in sport and exercise medicine, bringing a distinctly practical approach to prevention and long-term health.

    British Association of Sports and Exercise Medicine  ·  European Atherosclerosis Society  · 
    Independent Doctors Federation

    As seen in The Independent, The Daily Mail and Tatler

    Book a Health Screening

    For educational purposes. This article is written by a practising GP and is intended to inform, not replace a consultation with your own doctor. It does not constitute medical advice. A note on clinical guidelines: Coyne Medical is an independent private clinic. Our approach is guided by the best available evidence, tailored to each individual. This may go beyond standard NHS or NICE guidance, which is designed for population-level care and weighted by resource constraints.

    Read More Longevity & Healthspan Guides