The 30 Plant Rule

Watch the full video interview on YouTube here: https://bit.ly/508timspector

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.

Today we're discussing Tim's new book, Food for Life: The New Science of Eating Well.

Stick around and learn how to eat right to optimize your health!

In this episode, we discuss:

• How Tim's diet has evolved over the years
• What a typical day of eating looks like for Tim
• The latest research on time-restricted eating
• Calorie-restricted eating vs. time-restricted eating
• Realistic advice for weight loss
• The danger of short-term dieting and avoiding carbs
• The 30-plant rule
• Eat foods high in polyphenols
• The truth about antioxidants
• Health benefits of postbiotics
• How short-chain fatty acids are produced
• The connection between the immune system and the gut
• The best foods to include for gut health
• Eat more mushrooms!
• Why you should use extra virgin olive oil
• The best oils to cook with
• Common factors that destroy your gut microbiome
• Choose organic when eating plants
• Polyphenols help defend plants
• Tim's thoughts on the carnivore diet
• The major factors that affect the skin microbiome

Show sponsor:

Just Thrive <== 15% off all Just Thrive products by using the code ultimatehealth at checkout

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 - Food for Life (book)

Tim Spector's website

Follow Tim Spector on Instagram and Twitter

Listen or watch Tim Spector previously on TUHP (episode #484)

ZOE

Rob Knight

Related episodes:

The Top Foods You Should Eat & Avoid to Fight Disease | Dr. William Li (#506)

The 5 Best Foods for Longevity! (Eat as One Meal) | Max Lugavere (#502)

Eat This Way to Optimize Your Microbiome & Sidestep Disease | Dr. Will Bulsiewicz (#490)

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)

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