484: What to Eat & When to Eat to Optimize Your Microbiome | Tim Spector

Today, we dive deep into the microbiome, a topic Tim is extremely knowledgeable and passionate about. You'll learn specifically what to do to heal your gut, starting today.

In this episode, we discuss:

Why can't we all agree on the optimal diet?
It's not an obesity crisis, it's a food crisis
The four basic rules to optimize your gut microbiome
What happens in the body after you eat foods high in polyphenols?
Diets low in fiber wipe out good microbes
Why you need to eat a diversity of foods
The gut microbiome protocol Tim used to rebuild his son's gut diversity
Tim's thoughts on probiotic & prebiotic supplements
The impact of ultra-processed foods on the microbiome
The effects of antibiotics & pesticides on the gut microbiome
How Tim became fascinated with the microbiome
Why are twins' microbiomes so different?
Studying the gut microbiome of the Hadza tribe in Africa
A typical day in the life of a member of the Hazda tribe
Fasting gives your gut microbes a rest
Short-term vs. long-term benefits of intermittent fasting
The flexitarian approach to eating 30 plants a week
Is eating fish healthy for you?
The truth about fish oil supplements
Bring back real food + what you can do as a consumer
How people reacted to Tim's book, Spoon-Fed
Choose whole foods over supplements
What the science says about gluten

Show sponsors:

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