Doctor Tim Spector: The Shocking New Truth About Weight Loss, Calories & Diets!

    enJanuary 02, 2023

    Podcast Summary

    • Tim Spector: A Multidisciplinary Journey into Nutrition and Gut HealthTim Spector, an epidemiologist with a unique background in medicine, rheumatology, and genetics, is driven by a passion for debunking myths and uncovering the truth behind nutrition and gut health.

      Tim Spector's career and academic background is a unique combination of various specialties and interests. He started in medical school and specialized in rheumatology, but his curiosity led him to explore epidemiology and the study of risk factors in populations. His fascination with the differences in identical twins and the discovery of different gut microbes in twins propelled him into the field of nutrition and gut health. Tim's personal drive stems from his passion for debunking myths and uncovering truth, like a detective. Furthermore, significant events in his life, such as the sudden death of his father at a young age, have motivated him to make the most of his life and delve deeper into the study of genetics. Overall, Tim's diverse background and personal experiences have shaped him into an epidemiologist specializing in nutrition and gut health, aiming to change the way people think about food.

    • The vital role and impact of the microbiome on our health and well-beingThe microbiome, consisting of thousands of different species of gut microbes, produces crucial chemicals that affect our immune system, brain function, appetite regulation, and overall health. Understanding the microbiome challenges traditional beliefs about food and emphasizes the importance of diet for gut health.

      The microbiome, which refers to the community of gut microbes in our intestines, plays a crucial role in our overall health and well-being. These microscopic bugs, consisting of thousands of different species, act as a pharmacy within our bodies, constantly producing vital chemicals that are essential for our immune system, brain function, appetite regulation, vitamin synthesis, and neurochemical balance. The microbiome can influence our susceptibility to aging, cancer, infections, allergies, and even mental health conditions like depression. Understanding the significance of the microbiome challenges the traditional belief that food is solely a source of calories and macronutrients, emphasizing the need to consider the impact of diet on gut health. This insight is particularly evident in the differences between identical twins, where variations in their gut microbes can explain disparities in their health outcomes.

    • Debunking Gut Health MythsConsuming probiotics from fermented foods and avoiding ultra-processed foods and antibiotics is crucial for a healthy gut microbiome. Calorie counting is not a sustainable weight loss strategy.

      There are several common myths and misconceptions about maintaining a healthy gut. One of these myths is that probiotics in yogurt are ineffective because they get killed by stomach acid. However, while some probiotics do get killed, enough survive to have a beneficial effect. It is also important to note that the best probiotics are found in food, particularly fermented foods. Additionally, many people believe that most gut microbes are harmful, but in reality, the majority of them are actually trying to help us. To improve the health of our gut microbiome, it is recommended to consume a diverse range of plants, including nuts, seeds, herbs, spices, and fermented foods. Avoiding ultra-processed foods and antibiotics is also beneficial. Furthermore, calorie counting is not an effective long-term strategy for weight loss and maintaining a healthy weight. The body's evolutionary mechanisms make us hungry and slow down our metabolism when we restrict calories, leading to a rebound effect and potential weight gain.

    • The Ineffectiveness of Calorie Counting for Weight and Health ManagementCalorie counting is unreliable and ineffective due to varying metabolisms and the different effects of calories on the body. Instead, prioritize the quality of food for better health and weight management.

      Calorie counting is not an accurate way to manage weight and health. Professionals find it difficult to count calories accurately, and even calorie counts on packaging can be unreliable. Everyone's metabolism is different, so a one-size-fits-all approach to calorie counting is ineffective. Furthermore, not all calories have the same effect on the body. Ultra processed foods can cause people to consume more calories and feel hungrier, possibly due to the chemicals in these foods affecting gut microbes and absorption rates. Additionally, factors such as sugar spikes can lead to overeating and tiredness. Instead of obsessing over calories, it is more important to focus on the quality of food, which refers to whole, minimally processed foods that provide essential nutrients from plants and other sources.

    • The importance of natural foods and caution with ultra-processed optionsNatural foods like nuts, seeds, grains, fruits, and vegetables retain essential nutrients, while ultra-processed foods with excessive packaging and advertising may not be healthy choices. It's important to be aware of marketing tactics and be cautious of misleading labels.

      The quality of food can be determined by its original form and the absence of excessive processing and additives. Tim Spector emphasizes that natural foods, such as nuts, seeds, grains, fruits, and vegetables, are healthier choices because they retain essential nutrients. On the contrary, ultra-processed foods with excessive packaging, advertising, and ingredient lists should be approached with caution. Food labels indicating "low calorie," "low fat," or boasting added vitamins may not necessarily signify a healthy option, as they often contain artificial sweeteners or poor-quality additives. When navigating the supermarket aisles, choosing unpackaged, minimally processed foods like vegetables is generally a reliable indicator of quality. However, it is important to be aware of the marketing tactics that have led to misconceptions about what constitutes healthy food.

    • Personalized Nutrition and the Power of Time-Restricted EatingUnderstanding our individual nutritional needs and implementing time-restricted eating can lead to improved overall health, mood, energy, and hunger levels.

      Personalized nutrition is essential in understanding what works best for our bodies. While there are general rules about healthy eating, individual differences play a significant role in how our bodies respond to certain foods. It's not as simple as following one-size-fits-all guidelines, as what works for one person may not work for another. This is where experimentation and self-awareness come into play. Additionally, intermittent fasting, specifically time-restricted eating, has gained popularity for its potential benefits in metabolism, weight loss, inflammation levels, and energy management. By restricting our eating window to around 10 hours a day, we can give our bodies the recovery time they need and potentially see improvements in mood, energy, and hunger levels.

    • The benefits of time-restricted eating for our microbiome, weight loss, energy levels, mood, and sleep quality, and the importance of personalization and a well-rounded diet.Time-restricted eating can help improve various aspects of our health, but it is important to personalize the approach and maintain a balanced diet with plenty of plant-based foods.

      Time-restricted eating can have significant benefits for our microbiome, weight loss, energy levels, mood, and even sleep quality. By giving our gut a break for at least 14 hours, we allow other microbes to act as a repair team, cleaning up our gut wall and reducing inflammation. However, it's important to personalize this approach as it may not be suitable for everyone. Some individuals find it challenging to go long periods without eating, while others prefer eating earlier in the day or skipping breakfast. Additionally, relying on vitamins and supplements is not necessary for those with a well-rounded diet that includes plenty of plants. These findings emphasize the need for individualized approaches to diet and lifestyle choices.

    • The Truth About Vitamins and Supplements, and the Importance of a Balanced DietRelying on vitamins and supplements alone is not beneficial for overall health. Instead, focus on a balanced diet and prioritize real, unprocessed foods for optimal well-being.

      Taking vitamins and supplements may not have the promised health benefits and can even be harmful. Many supplements are not effectively absorbed by the body and can lead to negative effects like heart disease. It is important to rely on a balanced diet and proper nutrition rather than relying solely on pills. Taking supplements can create a false sense of being healthy while neglecting proper food choices. Additionally, the ketogenic diet can lead to positive health outcomes, but it's crucial to focus on eating real, unprocessed foods and making a shift towards a healthier diet overall. Properly cooked, home-prepared meals are far better than relying on takeaways and ultra-processed foods.

    • The drawbacks of the keto diet and a sustainable alternativeShifting to a balanced and diverse diet, including fermented foods and polyphenol-rich options, can provide similar benefits to the keto diet without its negative effects on gut health. Focus on sustainable choices for overall well-being.

      While the keto diet may have short-term benefits for people with diabetes and weight issues, it is not sustainable in the long run and can have negative effects on gut health. Tim Spector suggests that shifting to a more balanced and diverse diet is a better approach. By incorporating fermented foods, a variety of plants, and foods rich in polyphenols, individuals can achieve similar benefits without the extreme restrictions of the keto diet. This "gut-friendly" diet not only helps control fat levels and reduce refined carb intake but also promotes a healthy gut microbiome and dampens inflammation. The focus should be on sustainable choices that can be maintained in the long term for overall well-being.

    • The Impact of Food Choices on Health: Dark Chocolate, Coffee, and a Holistic ApproachBe mindful of your food choices by opting for dark chocolate over milk chocolate, consuming coffee in moderation, and prioritizing a holistic diet that supports the health of your gut microbes.

      Our food choices can have a significant impact on our health. Tim Spector emphasizes the importance of consuming dark chocolate instead of milk chocolate, as it contains less sugar and offers more health benefits. He also discusses the varying effects of coffee, highlighting that while it can be beneficial in optimal doses, excessive consumption can have negative consequences. Spector encourages a shift away from reductionist thinking and acknowledges the complexity of food, noting the numerous ingredients and compounds that contribute to its overall impact on our well-being. He suggests paying attention to the color and variety of fruits and vegetables, as these choices often contain higher levels of beneficial compounds. Taking a holistic approach to our diet, particularly by prioritizing the health of our gut microbes, can lead to a healthier lifestyle.

    • Considering the Whole Picture in Epidemiology ResearchWhen interpreting research findings, it is important to look at the overall body of evidence rather than individual studies, and be critical of popular beliefs such as gluten intolerance or weight loss being solely reliant on exercise.

      In the field of epidemiology, coffee consumption has been linked to various outcomes, both positive and negative, but it's important to consider the overall body of research rather than relying on individual studies. While some studies suggest a link between coffee and improved mood, others caution against excessive consumption. It's crucial for individuals to be selective and critical when interpreting research findings, especially after the COVID-19 pandemic. Additionally, the perception of gluten intolerance may be overblown, as studies show that many individuals who believe they are gluten intolerant actually test negative for it. Cutting out gluten may not always be the solution, and it's essential to examine other factors such as overall dietary habits and food diversity. Finally, weight loss is not solely dependent on exercise, as other factors like diet and individual variations influence outcomes.

    • The Role of Exercise and Sugar in Weight LossWhile exercise alone does not significantly contribute to weight loss, changing one's diet is essential. Additionally, the belief that sugar is the sole culprit for weight gain is reductionism, as exercise also plays a role.

      Exercise alone does not significantly contribute to weight loss. Numerous studies have shown that exercise has very little impact on weight loss and that the idea of exercise as the main solution to obesity is an over-exaggeration. Changing one's diet is essential for effective weight loss, and maintaining exercise can help prevent weight from increasing again. The belief that sugar is the sole culprit for weight gain is reductionism, as exercise also plays a role. However, the lack of research on the relationship between sugar and weight compared to exercise and weight can be attributed to the influence of government and food companies. Moreover, switching to diet versions of sugary drinks may not have the desired weight loss effect, as the artificial sweeteners can alter the brain's preference for sweetness.

    • The harmful effects of artificial sweeteners and the importance of a healthy gut microbiome.Artificial sweeteners can negatively impact gut microbes, leading to spikes in blood sugar levels. Funding from sugar and processed food companies has skewed research on weight management, neglecting the effects on gut health. Maintaining a healthy microbiome is crucial for overall well-being.

      Artificial sweeteners, including so-called "healthy" ones like stevia, have a negative impact on gut microbes and can even cause spikes in blood sugar levels. These sweeteners are not inert and may have harmful effects on our health. It is suggested that the sugar and processed food conglomerates have been funding research and promoting the idea that calories in, calories out is the only important factor for weight management. However, there is a lack of rigorous testing on how these chemicals affect our gut microbiome. Additionally, the quality of our gut microbes is intricately linked to our mood, with studies showing that depressed or anxious individuals often have abnormal microbiomes. This highlights the importance of maintaining a healthy microbiome for overall well-being.

    • Improve Your Mood and Health with a Mediterranean DietA Mediterranean gut-friendly diet can be a powerful tool in improving mood, reducing symptoms of anxiety and depression, and positively impacting other conditions such as ADHD. Taking control of your health starts with focusing on personalized nutrition.

      Feeding your gut with a Mediterranean gut-friendly diet can improve your mood and potentially lead to more remission than antidepressant medication. This is particularly important in addressing the epidemic of anxiety and depression. The gut microbiome also plays a role in other conditions, such as ADHD, and improving diet may have a positive impact on symptoms. While mental health disorders have multiple factors involved, including genetics and environmental triggers, poor gut health and diets high in ultra-processed foods can lower the threshold for these conditions in susceptible individuals. By focusing on improving gut health through personalized nutrition, individuals can take control of their own health. This is the underlying mission of Zoe.

    • The Power of Personalized NutritionZoe's data-driven approach to personalized nutrition, based on an individual's unique profiles, helps people make healthier choices and improve overall well-being, without relying on generic diets or calorie counting.

      Personalized nutrition is the future of healthy eating. Tim Spector explains how his company, Zoe, uses data from a massive study called the predict study to create personalized scores for individuals based on their glucose, blood sugar, fat, and microbiome profiles. This information helps people understand how different foods affect their bodies and guides them towards making healthier choices. Zoe's approach focuses on improving overall well-being from the inside out, rather than just counting calories or promoting crash diets. The success and demand for Zoe's products and services demonstrate the growing interest in personalized health and the recognition that there isn't a one-size-fits-all diet. This personalized approach to nutrition is a game-changer and is gaining attention at the right time.

    • Personalization, Sustainability, and Enjoyment: Key Aspects of Healthy EatingTaking control through apps, making informed decisions, and focusing on long-term changes are important for a healthy diet. Balance indulgences with nutritious foods and embrace food enjoyment, variety, and cultural aspects for overall well-being.

      Personalization, sustainability, and enjoyment are crucial for maintaining a healthy way of eating. Tim Spector emphasizes the importance of giving people control through apps and empowering them to make informed decisions about their diet. He also highlights the need to focus on long-term changes rather than quick fixes. Spector suggests that nothing should be completely banned from one's diet, including treats like white chocolate, as long as they are seen as occasional indulgences. It's about finding a balance and making up for less healthy choices with a majority of nutritious foods. Additionally, Spector encourages taking pleasure in food, broadening the range of foods consumed, and recognizing the social and cultural aspects of eating. By adopting a sustainable and personalized approach to nutrition, individuals can improve their overall health and well-being.

    • The Importance of Meaningful Communication in RelationshipsIt is important to prioritize open and honest communication with loved ones, as it is a shared responsibility and can prevent regret in the future.

      The opportunity to communicate and connect with loved ones shouldn't be taken for granted. Tim Spector expresses his regret for not being able to have meaningful conversations with his late father and feels a sense of responsibility for not doing so. He acknowledges that it's common for children to perceive a strained relationship with their fathers and feel at fault. However, Steven Bartlett reminds us that communication is a two-way street, and it is also the responsibility of the parent to foster a bond with their child. The conversation highlights the importance of open and honest dialogue between family members, as well as the significance of expressing emotions and sharing thoughts before it's too late.

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    Welcome to Episode 3 of The Visser Podcast

    Below are a few key research links to further dive into the world of Microbiome and your overall health. I have also included an audio transcript to follow along in English, Spanish, and Turkish.





    Episode 03: English (US)

    Hi, I'm Dr. Richard Visser. I spent my whole life in the pursuit of health, wellbeing, and longevity. In this podcast, I will take you on a journey through the wilderness of scientific research and experiential knowledge. Together, we will clear a path towards optimal health, wellbeing, and longevity. I'm excited to share my methods, knowhow, and experience with you. So please join me on the Visser podcast. In today's podcast, which is our third, will be continuing our talks about the microbiome. And this is kind of post introduction, post the first encounter. And the first encounter is at birth through the vaginal canal, our birthing process. That's where we get bathed with our first set of microbiome. Super important. If you do a cesarean section or there isn't another way, then talk to your physician about fecal matter transplant or vaginal fluid transplant to the baby so that the baby does get that first inoculation that is so needed further. And we've discussed this in the last episode. You can review that if you need to. We've discussed a lot of things there that are important. But moving on, we're really looking at, okay, so what's next for the child, the baby until before they reach puberty. And it's key that they get exposed. They need environmental antigens, playing in the dirt, getting dirty, eating some dirt, you name it. We cannot be hyper cleanly with the kids. This is key. And I know we're in an age of post COVID or post heavy COVID continues in this age. We're used to just cleaning our hands, sanitizing over sanitizing over and over again, and this is killing the microbiome. So let's not have this happen to our kids. Let's not do this to our kids. Our kids need to be exposed at the earliest age to as much as possible so they can create their diverse microbiome, which will protect them, protect them against food allergies, protect them against changes in chemicals in their brain that basically signal, hey, I need to eat more. I need to eat more. Obesity, changes in the mood through the serotonin that's produced with the microbiome. We're looking at changes in the immune diseases, autoimmune diseases, protection against Lupus, Hashimoto, et cetera. Really, this is key. The research is just starting here, but the indicators show us that these are real things that we're dealing with. So it's important to really step up as parents at a younger age and really expose our children to the environment, have these environmental antigens be their lessons, their teachers, they're boosting their immune system. So we really need to do this. When we look at food and gut diversity and why it matters, well, it matters because when we look at the connection of a diverse gut and not a diverse gut, we see stuff like in a gut that's not diverse, we see obesity, diabetes, cardiovascular disease, arterial stiffness, irritable bowel syndrome, allergies, colitis, rheumatoid arthritis, Parkinson's, depression, autism. All these things can come from a non functioning or bad functioning microbiome. So we really, really have to tend to our garden, to our microbiome. And we're going to talk a little bit about how we do this. But first there are other chemicals that influence our microbiome, heavily influence our microbiome. One of them is antibiotics. The intake, especially the early age. I'm a prime example. I was a premie and in the incubator, started with antibiotics, had allergies, had respiratory problems, had asthma, had allergies against dust, animals, dander, you name it. I ended up rotting out my baby teeth because of the antibiotics. And this just went on and on and on to where I was a mess, I was a mess. At an early age, I really had to build myself up from scratch and I still have the remnants of that. So good start is key, the opposite of what I did. That's why this is so important. And obesity is one of these things. So when we look at emulsifiers preservatives in our food, artificial sweeteners and other additives no good for a microbiome. Not only that, but with artificial sweeteners we're seeing an example of sucralose, we're seeing a spike in our glycemic index. So yes, our body it's touted as. Yeah, it's not real sugar, but our body sees it as sugar triggers it and we got the same problems. So when I look at studies, one of the studies I love to look at is the Twin UK study, fiber microbiome study, that is the largest in twins. And the reason is because then you kind of, you know, you, you pull out the, the gene card because you're dealing with identical twins. So with 300 twins aged 30 to 80 followed for ten years. So ten years they've been, they're being studied. As they could see, most of them gained weight. The ones with high fiber intake had significantly less weight gain and visceral fat. So that's key. Each extra gram of fiber reduced the weight by 2 kg. So each extra gram of fiber in your diet consistently reduces your weight gain by 2 kg. That's significant weight changes and fiber correlated to microbial world diversity. So really the diversity was key with these twins. When we look at the twins, we also realize that the difference genetically so genetic differences with people accounts for 10% of the obese and lean. So it's not that huge. It is there, but it's not that huge. The microbiome is a much bigger identifier of the problem and kind of lets us know that we're in trouble when the diversity is low. So really this is where we have to look. When we look at these twins, we notice one other thing and that is we're always looking at glycemic index of foods and we need to, because it does have an effect, have a huge effect on our insulin, on our hormonal management and the hormonal management of what we eat and how we eat. Has a huge impact on how we gain weight, how we lose weight, how we're able to maintain weight. So the GI index is a great way to look at it. And the problem with the GI index is that it's been generalized. So it's been like, okay, all your starches soap, potato, rice, pasta wine, beer, et cetera, it's all going to give you a high spike, give you an insulin spike. But what we've seen is that we looked at a study with the twins again, and both of them had Prosecco to drink and they had a monitor, blood sugar monitor on. And it's funny, the more obese of the twins was the one that spiked really high. Like we're going pre-diabetic with the Prosecco and the leaner twin, no spike, didn't even do anything with their glycemic index. So indicating that the leaner twin had enough microbiome or a more diverse microbiome and could handle Prosecco in their bodies. And it didn't have the effect it had on the obese person. And we see this, we see people that can eat everything or almost everything, drink almost everything, and I'm not gain weight. And then some of us just look at bread and we're bloating. So this is another key that we've been missing in diet, where the simplest thoughts we had was energy and energy out. No, that's not just scratching the surface. It is a fact, but it's scratching the surface. There's so much more to play, and especially with the hormones. And now we're looking specifically at the GI interaction, the gut microbiome interaction, and it's huge. So what's the recommendation here? The recommendation here is that we all should be checked individually. And that means have your microbiome sequenced if you have that opportunity. If you don't have that opportunity, do a check, do a glycemic check, put a glucose monitor on and look at the foods that you like and the drinks that you like and see what it does, see which ones spike, see which ones don't. So you can really manage better what and how you eat. I might not spike with red wine. I like red wine, so that's perfect for me. I might spike with bread, probably spike with bread. And so I need to avoid bread. So this gives us a much better picture. We have to go at this individually, and the microbiome is super individualized. It's not only specific to geography that we come from, specific to how we ate when we were young and how we eat now, but also just individually complete different microbiome. So we have to look at this if we're going to solve any of these issues, whether it's obesity, whether it's chronic disease, whether it's autoimmune disease, whether it's mood, depression, anxiety, any of this stuff, we have to look at it individually. So that's the key. Looking at it individually, one of the other things, and talking about obesity, which is my specialty, one of the things that they looked at was getting two mice, and these mice were sterile. So no bacteria, no gut bacteria, nothing. So they could really see the effects. That's good and bad one, we can see the effects, but it doesn't mean it goes over to humans because we have so much more at play in a living human. But okay, it gives us a start. So what we're seeing here is that Crystala is an antifat bacteria which reduces weight gain after transplantation into the mice. Ackermancia does the same. So we saw these two mice. One is on the same diet, one got huge obese, the other one stayed nice and lean. So this gives us a clue where we need to be looking at these typical specific bacteria. Now, another thing that came up and another thing we spoke about in our last episode was fecal transplant. So they're also seeing that in mice with the fecal transplant, that the donor, the mice that actually the recipient mice starts being like the donor. So you get a lean mice that gives their stool to you, transplant the stool to the obese mice. The obese mice starts losing weight. So we're seeing that this is a trigger. So there's been for specific diseases, there's been pills developed, poop pills, stool from healthy individuals that people take in, and then it reduces recurrent bacterial infections. It's very effective of that we're looking at, does it affect the weight? The studies up to now has shown inconclusive, but there's potential there. So they keep looking, but we found that different diseases can be helped by this and it can be held better than the regulatory medical treatments or antibiotics. When we look at, I want to kind of have you see a picture of the large intestines. So just kind of a side view of the wall, of the large intestines. On the left side, up top, you're going to see the microbiome. Huge, colorful, full. I mean, we're talking trillions of these bacteria, virus, fungi, cells that are there that are helping us, that are creating the essentials that we need to survive the energy. And when they do create that, then it can pass the wall. And if we look at the wall, the green that's the thick, nice mucus wall that we have there to the internal cells of the large intestines to be absorbed. So when we look at this, we can see that this wall is key. We look at our next picture and we look at starving microbes. And this is the point I want to get to guess what starving microbes mean. They're not getting their fiber that they live off. They're not getting their fermented foods that they live off, et cetera. We're just doing a bad diet. It's a McDonald's diet or a fast food diet or just a bad diet. What we're seeing is that the microbiome needs to survive and start eating the wall. This is not good. When they start eating the wall, you know, it's not good. It's not good for our health. And it's because it's fiber deficient. So fiber deficiency only comes when we're consuming a lot of sugars, when we're consuming processed foods, and we get ourselves in trouble. So that's kind of where I want to go. The microbiome relies on complex carbohydrates to really feed itself and feed us. So it feeds itself, it stays healthy, which is beneficial to us because in return, it gives us what we need to survive and to thrive. So how does it do this? If we look at the complex carbohydrates, which are the fiber based foods, the fruits, vegetables, and I'll have some examples seeds, nuts, et cetera, they go to a microbial metabolite. They become microbial metabolites. They get processed by the microbe, and that eventually goes in our bloodstream, improves metabolism and our immune system. It has blood glucose control and satiety. So we really see that the functions of this are immense. And when we look at us eating simple sugars like cake and junk food and stuff, we see that the uptake is in the small intestines. It goes sucrose, starch, goes right into a circulation, spikes our glycemic index and causes havoc. So really, we need to watch this process. Really, we need to look at the importance of fiber. If we look at and we touched upon it, the geographical differences. I have a chart here that I got from this study that was done, and we're going to see that in the west, you'll see that, man, our diversity is small and poor. If we look at the other countries that aren't in the west, we see huge diversity. We see much healthier populations and a much healthier gut biome. And it's because they're eating from the land, they're eating non processed foods. And if you look at the industrial populations, you'll see that just degradation in the gut biome. And this is what we need to work on to stay healthy. Not to stay healthy. To stay healthy. It helps us in well being and longevity. So all three. It hits all three. So what do we what do we look at in time? In time, when we look 10,000 years ago? Huntergatherers our microbiome, huge, diverse, exactly how we want it. The agricultural era, which was 600 years ago, you see it already compacting, getting smaller industrial era, even smaller, processed, sanitized food. Oh, my God, it's tiny, causing more and more diseases, allergies, et cetera. You know it, you see it. So how do we optimize? How do we get this most important thing that we're dealing with? Is the gut microbiome up to par? Well, let's start with high fiber foods. We need to consume more high fiber foods, 40 grams plus a day. And we're looking here at seeds, beans, nuts. We're looking at fruits and vegetables raw. Look at it. We need to look at high fiber foods, and we need to be eating high fiber foods every single day. This feeds the microbiome. This keeps our microbiome healthy and keeps our bodies healthy. It is absolutely needed. Now, if we want to go to the next level, which is basically getting really pushing this diversity in our microbiome, we have to go to fermented foods. So again, the next level is fermented foods. We're talking keffer, we're talking yogurt. Yes, kefir is much better. Sauerkraut, kimchi Kombucha these are the things that we have to incorporate in our diet and find ways to incorporate it, because it's the only thing that really moves us forward in diversifying our microbiome. And a diversifying microbiome is where we get really healthy. This is what is really needed. So when we look at the fermented foods kefir, sauerkraut, cottage cheese, kimchi Kombucha gut shots, look at these. These are things we need. Fermented foods lead to decrease in inflammatory cytokines, really, the inflammation. Once these inflammatory cytokines go down, our state of health goes up. Less chances of chronic disease, less chances of issues with heart disease, et cetera. This is key for our health. So when we look at fermented foods and how they do different things to the colon, the large intestines, we look at the difference. When we see the fiber foods come in, we look at more microbes, better functioning, lower inflammation. If diversity is high, if diversity is high, it doesn't change diversity. When we look at the fermented food coming in, we're seeing actual higher diversity. And when I talk higher diversity, I mean, if 10% of fermented food brings in 10% more diversity, we actually see 90% more diversity come in. So it causes us to retain new microbiomes that weren't even introduced with the fermented foods. So the fermented foods basically helps us hold on, take care of a more diverse microbiome. So it increases it Ninefolds, and we're looking at a much lower inflammatory response, which is key. We've also seen a lot of advertisements on probiotics and prebiotics, probiotics and postbiotics. Well, just to really go quickly over what this means, prebiotic is basically fiber. And like, has it shown to work yet? Shown to work if you already have a good diverse microbiome. So if you're already eating healthy, it helps. If you're not eating healthy, it doesn't help. So the research up to now shows this. If we're looking at probiotics, probiotics is actual introduction of the bacteria back into the gut. We're seeing that if you already have the bacteria, it doesn't do anything, it doesn't add to it. So it depends what bacteria you have. And so this is where a lot of people now are saying, okay, I need to sequence my microbiome so I know what I have and what I don't have, and I can add what I don't have in the specific probiotic. So that is a route we could take. The probiotic is good, and you should talk to your physician about this after coming off an antibiotic cure. So you need the probiotic to kind of reseed the microbiome population. And the postbiotic really is the metabolites and that of what the micro herbs are using. So it's bringing in the metabolites, which is okay. But I think with the key here being we need to go to fiber foods and we need to go to fermented foods. That's the key in a small recap birthing process. Super important. Make sure we do it good, do it right. Exposure to environmental antigens at an early age, meaning playing in the dirt, getting exposed to all the bacteria that are very important to create diversity. We know that to optimize our gut biome, we need to incorporate a lot of fiber and we need to incorporate fermented foods. When we're looking at our glycemic index, which is important for our diet, for maintaining our health and maintaining our weight, we really need to individualize this. We need to measure it, and we need to look at what triggers us. Can we drink wine? Can we eat cheese and not have to trigger a rice? So really individualize that to see what triggers you and what you can eat so that you can personalize your diet. And trust me, there's so many diets out there, most of them work well. Make sure you get your macros in, make sure you got your proteins in. As you age, you need to really be looking at holding muscle mass. That's the key to longevity and strength. So those are future topics, but that's on the horizon. And so in doing all this work, we have to really kind of redefine how we live, how we eat, and how we exercise. And so we're going to continue mixing it up a bit. And I'm going to start going more into exercise and continue into nutrition. And we're going to also go into mental health. So stay tuned. It's going to become more exciting and more exciting and it's all stuff we can use today. This is the idea to take the science, to look at what works in real life, to look at what's being done, what's being said, and how we can optimize our own health wellbeing and longevity. Thank you. Please subscribe, ring the bell for notification. See you next time.

    Moon Mining and the Microbiome with Naveen Jain, Founder of Viome

    Moon Mining and the Microbiome with Naveen Jain, Founder of Viome

    In this episode, we sit down with Naveen Jain, Founder of Viome.

    Naveen is an entrepreneur and philanthropist who is driven to solve the world's biggest challenges through innovation. His company Viome is on a mission to help people understand what they uniquely need to be healthy through at-home health kits and precise food and supplement recommendations.

    In this episode, we talk to Naveen about everything from the science and consumer safety behind Viome to their newest test kits that take your biological age and mitochondrial health into account. We also nerd out about Naveen's passion project: The Moon!

    USE DISCOUNT CODE "B&B" at checkout for $10 OFF YOUR FIRST ORDER at https://www.viome.com.



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