"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D.

Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus:

- What we know about the microbiome today (~00:01)

- How to eat for an optimal gut microbiome (~01:11)

- Why there’s no such thing as superfoods (~05:58)

- Tim’s POV on yogurt (~08:07)

- How a carnivore diet impacts your microbiome (~10:39)

- Why low-fat foods are worse for your gut (~15:06)

- How to assess the health of your microbiome (~17:43)

- How often should you poop? (~19:43)

- The link between gut microbiome & healthy weight (~21:27)

- The future of an Ozempic-like probiotic (~24:51)

- The most surprising study Tim has worked on (~26:29)

- What Tim eats in a day for gut health (~29:58)

- How meal timing impacts your gut microbiome (~32:32)

- How microbiomes beyond the gut influence health (~36:35)

- Where gut health science will be years from now (~39:56)

- 3 gut health tips everyone should keep in mind (~43:11)

Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes.

Referenced in the episode:

- Tim's book, Food For Life: The New Science Of Eating Well

- Check out ZOE

- Blue dye study and recipe

- A study on obesity & gut health

- A study on twins' sugar & fat responses

- A study on snack timing

- Learn more about ZOE's big IF study

- A study on the gut microbiome & melanoma

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices