Eight Rules for Gut Health Overview

World-leading gut health expert PROFESSOR TIM SPECTOR reveals brand new research around why dementia, depression, and anxiety may start in the gut, how flossing lowers Alzheimer’s risk, and the TOP foods that stop inflammation! 

Professor Tim Spector is a medical doctor, Professor of Genetic Epidemiology at King’s College London, and co-founder of ZOE, a science-led nutrition company. He has been recognised as one of the top 1% of most-cited scientists worldwide, and is the author of bestselling books, including 'Ferment’. 

He explains:

◼️Why ultra-processed foods hijack your brain, mood, and behaviour

◼️The role of oral health and gum bacteria in brain inflammation

◼️Why most brain diseases share the same underlying risk factors

◼️The daily gut habits that improve focus, and cognitive resilience

◼️How poor sleep, stress, and late-night eating trigger brain fog and fatigue

(00:00) Intro
(02:38) Why My Mum No Longer Recognises Me
(04:07) Is Dementia Becoming More Common—or Just Better Diagnosed?
(05:07) The Hidden Dementia Types You Might Be at Risk For
(07:43) How Your Gut Health Could Be Shaping Your Brain
(11:18) What Your Diet Is Really Doing to Your Mood
(14:09) Why You’re Craving Unhealthy Food—and How to Break the Cycle
(14:45) Can Chronic Stress Increase Your Dementia Risk?
(15:57) Could Vaccines Be Linked to Depression?
(17:47) The Immune System’s Shocking Role in Brain Disorders
(21:03) Does Parkinson’s Disease Begin in the Gut?
(24:17) 8 Gut Health Rules That Can Transform Your Wellbeing
(25:45) Is Coffee Actually Good for Your Gut? Here’s What We Know
(30:24) Why You Should Eat 30 Different Plants Each Week
(34:41) Prebiotics vs Probiotics: Which One Does Your Body Really Need?
(39:17) How Flossing (or Not) Could Affect Your Risk of Dementia
(40:30) What Our Belief in Science vs Religion Reveals About Us
(45:56) Ads
(47:57) Why Fermented Foods Are Crucial for Gut and Brain Health
(55:58) Are You Eating the Wrong Kind of Protein?
(56:54) This Matters More Than Counting Calories
(58:14) The Hidden Dangers of Ultra-Processed Foods
(01:01:34) What’s the Healthiest Bread You Can Actually Eat?
(01:02:40) Are You Really Gluten-Free—Or Just Guessing?
(01:05:01) What Most People Get Wrong About Nuts
(01:06:24) Why These Foods Deserve the 'Superfood' Title
(01:08:12) What Fasting Does to Your Gut—and Why It Matters
(01:10:03) Ads
(01:11:55) The Keto Diet: What Condition It Could Actually Heal
(01:16:15) Can a Keto Diet Still Support a Healthy Gut?
(01:20:27) You Have Microplastics in Your Blood—Now What?
(01:22:43) How GLP-1s Could Radically Change Your Health
(01:25:35) Surprising Brain Benefits of Sauna Use
(01:26:26) How Socialising Might Be Protecting Your Brain
(01:27:07) How Childhood Trauma Could Shape Disease Later in Life
(01:30:43) Why Food Might Be the Most Powerful Medicine
(01:32:07) How to Build a Better Relationship With Food

Follow Tim:

Instagram - https://bit.ly/4jXTsPZ 

X - https://bit.ly/4qCNW88 

ZOE YouTube - https://bit.ly/45tuXEt 

You can download Tim’s “How to eat in 2026” guide, full of practical tips, recipes and the science behind ZOE’s 8 nutrition principles, here: https://zoe.com/2026 

You can purchase Tim’s book, ‘The Food For Life Cookbook: As seen on Channel 4's What Not To Eat’, here: https://amzn.to/3Zr1xDg 

Steven is an investor in ZOE.

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