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 microbiome 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 <== Get your free bottle of Masszymes & 3 eBooks Paleovalley <== 15% off all Paleovalley products by using the code ultimatehealth at checkout Organifi <== 20% off all Organifi products by using the code 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 Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you! How can you support our podcast? 1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;) 2. If you'd prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you're there. 3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person. 4. Join TUHP Facebook community (FREE). This is where we all stay in touch and ask questions in between episodes. Join our community. 5. Follow our adventures on our favourite social media platform, Instagram. 6. Download The Ultimate Health Podcast app (FREE). This way you'll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app. 7. Share using the buttons below. Thank you!