The internet is full of misleading and unfounded claims about how to eat healthily. Nutritional science is an ever-changing field, and Dr. Tim Spector is in the top 1% of cited doctors in the world. It’s his mission to improve our lives by improving our diets. Dr. Spector helps us cut through confusion and myths and break down the science that tells us how we can best eat for health, wellness, and longevity.

Food is responsible for more of our health than we may realize, but we are constantly being sold ultra-processed and nutritionally poor food choices. Dr. Spector wants you to get back to the basics, stop calorie counting, and focus on your gut microbiome by incorporating more diversity and more plants into your diet.

• 4:50 Are Calories Overemphasized? 
• 16:09 Regulating & Fixing Your Gut Microbiome 
• 20:56 The Effects of Milk
• 27:29 Protein Myths
• 36:29 Processed vs. Ultra-Processed Foods
• 41:41 Is Bread Part of a Healthy Diet?
• 45:01 Meat’s Impact on Your Microbes
• 48:51 Action Steps for Weight Loss
• 57:34 Why Are Cancer Rates Rising?
• 1:06:03 Probiotics and Your Gut
• 1:11:17 Benefits of Coffee & Mushrooms 

For more from Tim, you can find him on Instagram @tim.spector, and over on the ZOE Science & Nutrition podcast and Youtube channel. Pick up a copy of his latest book, The Food for Life Cookbook: 100+ Recipes Created with ZOE, where books are sold.

Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! 

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If you like this episode, check out Ask the Doctors: An Exact Plan For When You Get Sick (+ How To Prevent It In The First Place).

This episode is sponsored by:

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The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy.

Formerly the Healthier Together Podcast. 

This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.

The Liz Moody Podcast Episode 293.

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