Six Essential Habits for Gut Health

What if the key to preventing chronic disease, Alzheimer’s, and even depression lies not in your genes—but in your gut?

In this groundbreaking conversation, Louisa Nicola sits down with world-renowned epidemiologist and microbiome expert Professor Tim Spector (MD, King's College London, co-founder of ZOE) to unpack decades of research on the gut microbiome, nutrition, and how it shapes nearly every system in the body—including the brain.

You'll learn:

• Why identical twins with the same DNA can develop completely different diseases
• How gut microbes regulate immune responses, neurochemicals like GABA and serotonin, and even GLP-1
• The emerging connection between gut health and Alzheimer’s disease, stroke, and mood disorders
• Why probiotics often don’t work—and what to eat instead
• How menopause radically changes metabolism and gut diversity
• What 250,000+ people taught Tim about personalized nutrition and energy levels
• The 6 rules Tim lives by to radically improve gut (and brain) health

Whether you're a clinician, biohacker, or simply someone looking to upgrade your brain and body—this episode will fundamentally shift how you view food, mood, and longevity.

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Timestamps

00:00–02:00 — Intro: Importance of diet in chronic disease reduction (70–80%)
02:00–06:00 — Spector’s medical background and transition to twin studies
06:00–10:00 — Discovery of the gut microbiome in identical twins
10:00–13:00 — Personal health scare: mini-stroke leads to nutrition interest
13:00–16:00 — Why microbiome matters more than genes
16:00–20:00 — Gut microbiome 101: immune function, neurotransmitters, GLP-1
20:00–24:00 — Inflammation, brain health, and stroke recovery
24:00–28:00 — Dementia, Alzheimer’s, and gut-driven inflammation
28:00–31:00 — The case for fermented foods vs probiotics
31:00–36:00 — Zoe Daily 30 trial results: microbiome shifts in 2 weeks
36:00–40:00 — Prebiotics vs probiotics: why broad fiber wins
40:00–44:00 — Glyphosate and organic vs non-organic foods
44:00–48:00 — Mental health and gut-brain axis (depression, ADHD, anxiety)
48:00–53:00 — Mouse microbiome transfer experiments & human parallels
53:00–58:00 — Real-world impact: Zoe studies show improved energy and mood
58:00–1:01:00 — Menopause, metabolic shifts, and microbiome changes
1:01:00–1:05:00 — Gut-friendly habits: Tim Spector’s 6 rules
1:05:00–end — Wrap-up and personal gut health commi

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Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman