How to feel younger in just two weeks, according to the royal’s go-to nutritionist

When Prince Harry wanted to get in shape for his wedding to Meghan Markle in 2018, he enlisted the help of nutritionist Gabriela Peacock. Gabriela, a Sunday Times bestselling author, is also credited with helping sisters Princess Eugenie and Princess Beatrice, as well as singer James Blunt. The reason behind Gabriela’s popularity? She’s come up with a method to help you feel younger in just two weeks. Below is an extract from Gabriela’s new book, 2 Weeks to a Younger You, where she describes how hot and cold therapy, as well as sleep, can radically influence the ageing process.

Release the shock proteins: the miraculous benefits of hot and cold therapy

Time to activate your heat-shock proteins, cold-shock proteins, protective brown fat and longevity genes! If you’re backing away towards the door, don’t worry – I’m talking about short, controlled exposures, not the extreme version where you sit in your underwear in a snowdrift.

Standing in a freezing shower for two minutes, swearing (at me?) might initially sound unappealing, but it’s not going to ruin your day. Nor is sweltering in a steam room. Don’t forget, these treatments are designed to put your body in a temporary state of stress. It lasts as long as you want it to last – but just know that your body and mind can and will adapt.

You may find that you prefer one to the other. You may also find that your body begins to respond to it even if your mind at first doesn’t. Heat- or cold-shock therapy can be an extraordinary experience and there’s a real sense of achievement that comes with doing either of them – plus the health benefits are off the scale. Increased energy, glowing skin, blood pumping, an invigorated mind, all wrapped up with an improved-longevity bow. Those are worth jumping into the cold sea for five minutes, right?

As with everything recommended in this book, don’t push yourself too hard and always use common sense. If you have any questions or concerns, it’s a good idea to chat them through with your GP (your doctor, still not me) first.

• ‌Don’t be afraid of being cold. Anything from exercising outdoors in winter to sleeping with fewer covers helps to build resilience.
• Start small by alternating the temperature in your shower. Try 1–2 minutes of cold water, then switch to warm water for the same amount of time. Do this for a few rounds to increase blood flow and fire up the lymphatic system.
• Progress to 10–15 minutes in a sauna or steam room, followed by jumping into a cold plunge pool or taking a cold shower for 1–2 minutes. It’s important to repeat this three or four times in a row so the body doesn’t adapt too quickly.
• Try cryotherapy, which involves exposing the body to extremely cold air in an enclosed chamber for a few minutes. It has incredible longevity-related benefits that include reducing inflammation and stress – plus it leaves the body stimulated and re-energised.
• Cold water swimming and ice baths are more extreme but even more rewarding, which is partly why they have become so popular. See how long you can last, but remember take it easy – your body needs to adjust, and the benefits come even from short exposure.‌

GP Tips for hot and cold therapy

‌For a gentler experience, an infrared sauna is a great way to activate heat-shock proteins. Because the heat is considerably lower, you can stay in it for longer (maybe take a book with you – it’s outrageously relaxing).