484: What to Eat & When to Eat to Optimize Your Microbiome | Tim Spector

Watch the full video interview on YouTube here: https://bit.ly/timspector484

Tim Spector (IG: @tim.spector) is a medically qualified Professor of Epidemiology and Director of the TwinsUK registry at King’s College London.

His current work focuses on the microbiome and nutrition, and he is co-founder of the data science company ZOE.

Tim is the author of four popular science books, including "The Diet Myth” and the most recent "Spoon-Fed" which is a Sunday Times bestseller.

Today, we dive deep into the microbiome, a topic Tim is extremely knowledgeable and passionate about. You’ll learn specifically what to do to heal your gut, starting today.

In this episode, we discuss:

  • Why can’t we all agree on the optimal diet?
  • It’s not an obesity crisis, it’s a food crisis
  • The four basic rules to optimize your gut microbe
  • What happens in the body after you eat foods high in polyphenols?
  • Diets low in fiber wipe out good microbes
  • Why you need to eat a diversity of foods
  • The gut microbiome protocol Tim used to rebuild his son’s gut diversity
  • Tim’s thoughts on probiotic & prebiotic supplements
  • The impact of ultra-processed foods on the microbiome
  • The effects of antibiotics & pesticides on the gut microbiome
  • How Tim became fascinated with the microbiome
  • Why are twins' microbiomes so different?
  • Studying the gut microbiome of the Hadza tribe in Africa
  • A typical day in the life of a member of the Hazda tribe
  • Fasting gives your gut microbes a rest
  • Short-term vs. long-term benefits of intermittent fasting
  • The flexitarian approach to eating 30 plants a week
  • Is eating fish healthy for you?
  • The truth about fish oil supplements
  • Bring back real food + what you can do as a consumer
  • How people reacted to Tim’s book, Spoon-Fed
  • Choose whole foods over supplements
  • What the science says about gluten

Show sponsors:

BiOptimizers

Paleovalley ultimatehealth at checkout

Organifi ultimatehealth at checkout

Related links:

Tim Spector - Spoon-Fed (book)

Tim Spector's website

Follow Tim Spector on Instagram and Twitter

ZOE

Related episodes:

What to Eat to Starve Cancer & Heal the Body | Dr. William Li (#469)

Fix Your Microbiome to Lose Weight and Age in Reverse | Dr. William Davis (#455)

This Is How to Live Longer & Prevent Disease by Fixing Your Gut Health | Tina Anderson (#451)

Dr. Tom O’Bryan – You Can Fix Your Brain (#403)

289: Dr. David Perlmutter – Brain Maker • Reconnecting With Nature • Exercise Impacts The Microbiome

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