Tea is the most widely consumed beverage in the world after water and is a major source of dietary flavonoids. Yet surprisingly, the way in which tea supports our health is still unknown (June, 2019).

If you don't yet drink enough tea (I don't) then perhaps it is time to take up the habit. Here's why.
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For centuries, tea has been anecdotally linked to digestive health, and research studies have convincingly associated consumption of black tea with reduced cardiovascular risk. This benefit is attributed to substances called polyphenols, such as catechins.

What we need to know is what "dose" is effective? Some studies have not found beneficial effects, and this has been put down to too low a dose of black tea.

We need to know the "physiologically relevant dosage". We are looking for long-term persistent results, not just directly after drinking tea.

In a study of dose, two healthy volunteers drank 4 cups of Lipton green tea every day for four days. Tests recorded levels of BTP, and its byproducts which were sufficient to activate the associated benefits.

You want to get the most benefits without overdoing the caffeine. Therefore, consider drinking between 3 and 6 cups of tea per day. No sugar of course! Added sugar will do more damage than the benefits of the tea.

I mix green and back in the one pot and drink 4 to 5 cups a day. I also cheat a little by emptying a teabag into my oats each night, which I then heat and cool to make them prebiotic. That way I get the fibre as well as the tea BTPs.

Good luck. I'm off to have a cup of my mixed tea with lunch.

I have been eating walnuts daily for many years for dietary reasons. But only today, I learnt that they have a positive effect on our fat-burning metabolism.

That's not an excuse to eat more of them, as all nuts are high-calorie snacks. But here's an exciting finding:

"Studies show regular nut eaters don't appear to gain weight and that nuts may help with weight loss if they're eaten in an energy-controlled diet."

In setting your long-term health and fitness objectives, it is a good idea to avoid extremes.

​Extremes are not only almost impossible to keep up in the long-term, but they may also harm rather than help you.

Dietary extremes include keto diets (of course) packed with second rate fats and protein, no water diets, and "eat whatever carbs you want as long as you burn it off" diets.

Fitness extremes include cross-fit, which is not going to be your answer to living longer better, and gym machines, which dumb your brain and body down to just looking good in a t-shirt.
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One way I think about exercise and food plans is to think ahead - 10 or 15 years ahead. I ask myself, will I be able to apply these same food and exercise principles then, and will they benefit me then?