The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx
1 THING I’M DOING
Clearing Out Zombie Cells
“Wow, you’re glowing!” was the surprising greeting I got one Friday as I was doing my regular organic food shop. A couple of weeks later is happened again from someone I hadn’t seen in a little while. And a few weeks after that, one more time. Three “glowings” in two months?! I didn’t even get these compliments when I was pregnant so at 50+ years of age, which woman wouldn’t want to hear such wonderful words?
So, if being with child wasn’t the reason for my outer glow, what was it?
I was a few months into my journey as a circadian health and light warrior. It was a time when I was waking up with more energy than ever, my skin looked brighter, and I felt stronger and yet lighter – both physically and emotionally. This wasn’t a fluke. It was a direct result of me embracing natural health practices, starting with optimising my light exposure, grounding, getting comfortable with being uncomfortable AKA cold showers and cleaning up what was happening inside my body.
In my quest to be a mitochondriac, unbeknownst to me, all my circadian health practices were also dealing with something I stumbled across called zombie cells.
Havoc Causing Zombie Cells
Zombie cells, or senescent cells, are like annoying house guests who overstay their welcome. They’ve outlived their usefulness but refuse to leave. Instead, they hang around, releasing their toxic and harmful chemicals, triggering inflammation, and disrupting your healthy cells. Over time, this cellular clutter weighs you down—leaving you feeling sluggish, looking dull, and aging faster than you should.
But here’s the good news. You can clear these toxic zombies out. And you don’t need expensive treatments or miracle creams. You just need to give your body the tools to handle these freeloaders naturally.
For me, it started with simple habits. Morning walks during sunrise became non-negotiable. Getting to sleep on time and optimising my light and sleep environment become priority number two. Living more aligned with nature and our natural biological rhythms became a fascinating exploration and journey of getting reacquainted with how we were designed to live. Something modern living is pushing us further away from every single day.
Reducing zombie cells isn’t some exclusive, expensive, hard to reach wellness hack or something we specifically have to go out to do. It’s accessible, natural, free and entirely doable if we just work on CHH – circadian health habits.
So, could zombie cells be the reason you’re feeling blah or the culprit holding you back? There’s only one way to find out. It’s time to channel your inner zombie slayer and tell those zombie cells they’re not welcomed any more.
And as for that glow people noticed in me? It wasn’t from a fancy product or treatment but rather my body’s way of saying, “Thank you Sandy for taking care of me.” And trust me, yours can say the same.
2 THINGS I’VE LEARNT
3 Reasons You Want To Reduce Zombie Cells In Your Body
Zombie cells are old, damaged cells in your body that have stopped functioning properly but refuse to die. Instead of clearing out like they should, they stick around, releasing harmful chemicals that cause inflammation and disrupt healthy cells. Over time, they contribute to aging and health problems like cardiovascular problems, joint pain, brain fog, fatigue, and even serious diseases like cancer, which studies have shown. In fact, “how can we control the zombie” is a line being used in cancer research. Think of them as clutter in your body that needs to be cleaned up for you to feel and look your best.
Zombie cells may sound spooky, but they don’t have to haunt you. There’s plenty of data showing that simple changes like adding senolytic-rich foods to your diet, prioritising nutrition, and embracing healthier habits can make a huge difference and can clean up your cellular health and unlock youthful energy.
So, let’s get cleaning by discovering the key reasons you want to get zombie cell slaying first.
Zombie Cell Slay Reason # 1: Clean up removes harmful clutter and reduces inflammation
Zombie cells don’t just sit around — they release harmful signals that damage surrounding cells. Clearing them out reduces chronic inflammation – a key driver of aging and disease.
Zombie Cell Slay Reason # 2: Renewal builds fresh, healthy cells and boosts energy
Once the clutter and junk is gone, your body can focus on growing new, healthy, efficient cells. With fewer damaged cells clogging your system, your healthy cells can thrive, leaving you feeling more energetic. Healthy light exposure, good quality sleep and eating a nutritious local seasonal organic diet supports this renewal process, boosting energy and overall health.
Zombie Cell Slay Reason # 3: Protection helps you stay younger longer.
Healthy cells mean better skin, sharper thinking, and stronger immunity – all signs of graceful aging. Prevention is key to slowing down aging and staying vibrant. And healthy habits are the answer to protecting your cells from becoming zombies in the first place.
If reducing inflammation, boosting energy and staying younger sound good to you, you know what to do – keep on reading. It’s never too late to feel amazing – your younger self is waiting!
4 Ways To Reduce Zombie Cells and Stay Younger
Now that we know all about zombie cells, the secret to cleaning up the zombie cells causing havoc in your body lies in cleaning up your cells. Here’s a simple 4-step process to tackle zombie cells to unlock youthful energy. It’s what I call remove, replace, rejuvenate and renew. KAPOW! Take that zombies!!
Zombie Cell Slay Tip # 1: Remove old cells with senolytics
Senolytics are natural compounds found in certain foods like green tea, red grapes, berries and turmeric. They help your body flush out those tired, “zombie” cells that no longer work but stick around causing trouble. Add these foods to your weekly meals, and you’re already one step ahead.
Pro Tip: Drinking a cup of matcha, green tea or adding turmeric to your cooking can be a simple daily habit. To discover a full list of of senolytic foods and how to supercharge this process, keep on reading.
Zombie Cell Slay Tip # 2: Replace the old cells with cell-friendly nutrients.
Your body needs the right building blocks to replace those zombie cells with healthy ones. Focus on getting all three sources of nutrition; sunlight, electrical (from grounding) and of course food. Eating protein-rich foods, healthy fats and colorful veggies will get you on your way. The less toxins the better so stick with filtered water and organic and unprocessed foods for better building blocks.
Zombie Cell Slay Tip # 3: Rejuvenate with restorative sleep
Whilst you’re peacefully sleeping the night away, your cells are hard at work. During deep sleep, your body clears out the cellular junk – including nuisance zombie cells. This clean up process, called autophagy, is like an overnight detox for your body.
The catch? You need deep, uninterrupted sleep to make the magic happen. If you’re scrolling through Instagram at 10pm at night under the harsh glow of LED lights, you’re throwing off your natural melatonin production – the hormone that regulates sleep and triggers cellular repair.
You know the drill. Aim for 7-9 hours of uninterrupted rest every night. Turn your bedroom into a cave (pitch black, cool and quiet). Turn off your devices at least two hours before bed. Start dimming lights after sunset. Get that pre-bedtime routine happening to help your body wind down. And make sure you turn off the Wifi and remove all nnEMF and electrical gadgets from your bedroom to create a tech free bubble for ultimate healing and recovery.
Zombie Cell Slay Tip # 4: Renew through better habits
Your lifestyle matters more than you think. Apart of sleeping well, moving your body regularly is a huge helper. Exercise isn’t just for fitness – it’s a powerful anti-aging tool. Activities like walking, strength exercises, and stretching improve circulation and encourages your body to remove old cells. Even a brisk 20-minute walk each day can work wonders. And lastly, never forget the power of soaking up some morning sunlight to reset your internal clock and energise your cells. The mantra “never miss a sunrise” is like the best medicine you could give yourself.
Your body is designed to heal and regenerate – but only if you give it the tools it needs. Reducing zombie cells is about creating the right environment through circadian-aligned living, movement and smart food choices.
It’s not about perfection, it’s about progress. Small changes add up to big results, so start today. Clear out the cellular clutter, and let your younger, healthier self shine through.
✔️ Action Item: What’s one thing you can do today and this week to support your cellular health?
3 THINGS TO EXPLORE
Foods That Help You Fight Those Zombie Cells
There’s a great selection of foods that are high in senolytic compounds that we can enjoy more of. These foods contain natural chemicals that help your body clear out zombie cells so let’s get cooking:
Fisetin-Rich Foods
Fisetin is a powerful senolytic compound found in certain fruits and vegetables. Here are your fisetin friends:
- Strawberries (the richest source of fisetin)
- Apples
- Persimmons
- Onions
- Cucumbers
Pro Tip: If you’re going to get stuck into strawberries, make sure they are organic. Strawberries are notoriously the # 1 food on the Dirty Dozen list meaning they have been found to have the highest level of pesticide and chemical residue on them. And no, washing them in water doesn’t get rid of all the pesticides based on many studies conducted.
Quercetin-Rich Foods
Quercetin works synergistically with other senolytics and is highly effective in promoting cellular clean up. Dig into these quercetin-rich foods this week:
- Capers (the highest source of quercetin)
- Onions (especially red onions)
- Kale
- Broccoli
- Apples
- Cherries
- Green tea
Curcumin-Rich Food
Curcumin, the active compound in turmeric, has senolytic and anti-inflammatory properties. Use turmeric with black pepper or cayenne pepper to enhance absorption and to give those zombie cells an even bigger bang.
Resveratrol-Rich Foods
Resveratrol is another potent senolytic and antioxidant. Here are your resveratrol packed pals:
- Red grapes (especially in the skin)
- Blueberries
- Cranberries
- Peanuts
- Dark chocolate (70% cocoa or higher)
And for those already wondering, yes, red wine does also have resveratrol with Malbec and Pinot Noir having the highest levels.
EGCG (Epigallocatechin Gallate)-Rich Foods
EGCG is a powerful compound in green tea that supports cellular health. Matcha is known to have even a higher concentration so time for a cuppa anyone?
Sulforaphane-Rich Foods
Sulforaphane helps reduce inflammation and may work as a senolytic. Here’s some motivation to get these veggies on your dinner plate if they’re not already:
- Broccoli sprouts (the highest source)
- Broccoli
- Kale
- Brussels sprouts
- Cauliflower
Other Zombie Cell Fighting Foods
There are a few other zombie cell fighting foods. Citrus fruits like oranges and lemons contain flavonoids which have shown to have senolytic potential. Whilst pomegranate contains urolithins, which can promote mitophagy, the process of cleaning up damaged mitochondria.
How to Maximise Senolytic Intake
To maximise your senolytic powers, because we’re all for efficiency here right, here are a few more final tips:
- Pair fisetin and quercetin-rich foods with healthy fats, like olive oil or avocado, for better absorption
- Incorporate a variety of these foods regularly to target multiple angles for cellular clean up
- Opt for organic produce when possible to reduce your exposure to pesticides and other toxins that can interfere with cellular health.
The food we eat either fuels our cells and body, creating calm, or it create chaos. These foods, combined with a healthy lifestyle, can help support your body’s natural ability to manage zombie cells and promote longevity.
Assume Positive Intent (API)
You know those times when someone cuts you off in traffic or snaps at you in a meeting? Your immediate reaction is to bite back. Next time this happens instead of immediately reacting with anger or frustration, try this. Assume Positive Intent (API).
Maybe that driver is rushing someone to the hospital. Maybe your co-worker is dealing with something heavy at home. By assuming their actions come from a place of stress or urgency rather than malice, you free yourself from the blame game and step into forgiveness.
Most of the time, people aren’t reacting to you – they’re reacting to their own circumstances. API isn’t about letting bad behaviour slide, it’s about shifting your perspective to protect your peace. It’s a small mindset tweak that gives you the power to decide how you’ll respond.
The best part? You’ll find yourself less annoyed by the little things, and more compassionate toward others. Perception is power, and API puts it firmly in your hands.
✔️Action Item – Try it out today. on the road, at work, or even with family. It might just change your day, and over time, it could change your life.
The Secret Of Change
The secret of change is to focus all your energy not on fighting the old, but on building the new.” – Socrates
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