EAT THIS TO HEAL: What To Eat & When To Eat For LONGEVITY! | Tim Spector

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Professor Tim Spector was my first-ever guest, and he returns for the third time today, with the very latest on gut health and personalised nutrition.
#feelbetterlivemore
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Connect with Tim:
Website www.tim-spector.co.uk
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Spoon Fed: why almost everything we’ve been told about food is wrong amzn.to/2UaqYHI
The Diet Myth: The Real Science Behind What We Eat amzn.to/2Ipio5a
Identically Different: Why you can change your genes amzn.to/2UepVXm
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[@RogueCylon]

I grew up in the UK and moved to the US for my career. The biggest eye opener was that doctors in the US are much more money driven, and less about healing patients. They chose the career for wealth, and big pharma welcomed them.

[@lindatinucci5779]

They are ALL under pressure to make$$and conform. Even ones that want to Heal. So sad

[@Iphie2019]

One key factor is also because it costs thousands for dollars to go to medical school and complete all necessary training. The amount of debt medical doctors end up with after medical school and training is really crazy.

[@ursulawayne9384]

😥. Hopefully not all. Watching a historically true Korean drama about a moral, humble Physican. It is many episodes long and this is second time in the past years i am so thankful to watch "Hur Jun, The Original Story" on Asian channels, "Gu Am Heo Joon" 2013.

[@RogueCylon]

@@ursulawayne9384 I enjoy Korean drama also, but they all tend to drag on.

[@ShaunPeterKelly]

After watching many doctor/health podcasts which are funded by adverts, aren’t they all money driven?

[@16Elless]

Fascinating as always. When I first heard Tim Spector say 30 plant species a week I thought that was impossible but when you include nuts, seeds, herbs & spices it’s really easy. On breakfast, for 60 ish years I ate cereal 7 days a week. Now I only eat “breakfast” on Sunday (about 10.30am so I’ve not eaten for about 14-15 hours) when I have overnight oats with berries, sunflower & pumpkin seeds, cinnamon & chia plus full fat yoghurt & a sprinkling of walnuts on top. This gives me 8 plants. I’ve mostly cut out UPF & never now use vegetable (seed) oils, just EVOO. All low fat stuff is out too. I have kefir, kombucha etc which I would never have touched before. Cut out the snacking & instead of milk chocolate I now have 85% dark. Over the last year I’ve lost a stone, so no longer overweight. I’ve been surprised how easy I found it to change what & when I eat. Hopefully my microbes are thanking me!

[@MrTSXXXable]

And don’t forget chocolate, coffee and tea!

[@bobadams7654]

Excellent. Well done. G&B 85% and 100% chocolate...mmmmm.....

[@gwendawnseto2284]

Thank you Lynda - encouraging

[@suannecharlton3559]

L

[@suannecharlton3559]

@@bobadams7654 O

[@leek-te5dx]

Hands down you nailed it when you said don't go to the doctor and start learning about your health and your diet. Make changes in how I think and eat food! That is what I've been doing. Thank you for these impactful podcasts keep them up brother. Your sister from the United States 🇺🇸.

[@mareegeorge8641]

I have been looking into how we make the soil more healthy that we grow vegetables in. I feel that this is the major factor.

[@greenknitter]

I have horticultural training and my tutors emphasised how important soil health is. If your soil is not healthy and rich whatever you grow will not have the full nutrient and mineral profile. Apply lots of well rotted manure or compost- organic matter on top and fork it in so you get lots of aeration in the soil and less compaction. About 5cm worth. Also cover bare areas with green manure and fork or dig back in. On the Greek island of Ikaria they have wild plants that contribute to their citizens having one of the longest life expecatncies on earth, and grow only there because of the soil. Soil health is everything!

[@SuzanneU]

There are many ways to increase the numbers of plants in a meal. I make baked oatmeal, which includes mixed berries (3 kinds), shredded carrots and zucchini, pumpkin, sunflower, and flax seeds, and raisins. I like mine served with cinnamon, nutmeg, and whole milk yogurt. I bake bread with whole-wheat flour, white flour, mixed seeds (pumpkin, sunflower, flax, and chia), and oatmeal. Rice is a mixture of red, brown, purple, and white. Pasta sauce is very good with mixed tomatoes, pumpkin, carrots, spinach, onions, and garlic.

[@JREH21]

I am finding this information fascinating. Years ago, after reading one of the Atkins books, I did the Atkins diet as he intended it; I found that although I started off with "oh great I can eat masses of animal protein" as I progressed and gradually introduced more carbs by way of a variety of vegetables and fruit (minimising the high carb ones), I finished up actually eating less animal protein than I had before the diet. I felt great, I had energy, I was happier and healthier ... and I lost weight. I now realise that a big part of the success was that I was feeding my microbiome. Fascinating.

[@sarahwhiting325]

Would love to hear Tim’s thoughts about the science regarding health benefits of seed oils v animal fats and meat in the metabolic, “bad” cholesterol, diabetes/ insulin resistance debate. He says we’re in a food crisis re processed foods and I agree on many levels. I agree the food industry and Governments has a lot to answer for.

[@trishmarck7798]

Please bring your Zoe program to Canada 🇨🇦

[@IngramCars]

What I learned from listening to Professor Tim Spector, initially on another channel, by changing my mindset and making many changes he mentioned, has already had a profound effect on my weight, mood, and health. Remarkable.

[@Tracertme]

Amazing love hearing Tim speak about various aspects and the whole Zoe team really, I started my journey down this road 15 years ago with my wife and taught myself, it’s great to hear conventional medicine now acknowledging combined with science the benefits of functional medicine. I am now starting to take this to the next step and having linked our bodies with our entire self applying the same to the soil and the food we eat. I gave up eating out in restaurants, because at best It tastes average. I only go for the social interaction and being with friends. I expect nothing so am seldom disappointed. What always interests me is no matter how much science and mankind tries to impose on nature, nature always comes back and wins. Never under estimate it and always apply the science in line with nature.

[@folashadejohnson7092]

I have learnt a lot about my gut health and that Science is not static but dynamic. Thank you so much for impacting great knowledge that l can actually live a healthy life without compulsorily visiting any Medical doctor but by just paying attention to what l eat daily.

[@heather333]

Variety is the spice of life!

[@cindydavison5278]

Love the mention of the 30 varieties of seeds, nuts, herbs, spices and veggies per week! I learned something new! Also the mention of how someone based on their personality can become obsessed with trackers was spot on!

[@ninajohnson6578]

Excellent! Thank you and enjoy your break.

[@christinastephanou5971]

Dr Rangan congratulations on all your podcasts. By sprinkling turmeric, cloves, cinnamon powder and grated apple daily onto your porridge oats a good idea for breakfast, when it comes to wanting to reduce glucose and triglycerides. Thanking you in advance.

[@ditshego_media]

Brilliant interview. Your line of questioning is precise, informed and very well organised.

[@roseogrady8785]

Thank You Dr Tim.

[@greenknitter]

When he said carbs no matter if they're whole food or not are a problem makes me wonder how a whole country who eat so much pasta-Italy can have one of the longest life expectancies in Europe. I think you can't just take one food group in isolation and draw conclusions without factoring in other diet and lifestyle factors like amount of UPFs eaten, quality of the healthcare system, climate, air and water quality, sedentary or active lifestyles, social connections etc etc

[@susancooper5461]

Italy eats al dente pasta which is gastro resistant.

[@lynlawley8903]

There grains better and they don't have to spray to get it dry as weather is warmer glysophate!! Is a killer to our biome

[@lynlawley8903]

And we spray to help it dry with glysophate so that's a problem

[@petersterling5334]

Great Video. Awesome to see MDs talking about such an Important topic at length! Thanks for this revolutionary Discussion.

[@Tortise02]

I've already shared your episode with Dr Pradip Jamnadas with 5 people. Thank you for bringing the advice of so many fascinating experts to us. Have a great summer...you deserve it!

[@16Elless]

That’s definitely one of the best conversations. I learnt loads.

[@Suzitao]

Very interesting! Been listening to your show on spotify for ages..but this is the first time I watched. I like the way that Tim mentioned that proper science changes and was even open to the idea that the carnivore diet maybe the best thing for some (I think this could be the case, at least for some time...for those with extreme autoimmune issues, for example). Really great episode and show in general. Thank you Dr. Rangan and guests for all the work you do to give the latest health information to help people heal themselves. I have benefitted lots from your work...it makes me very happy to know there are Drs out there like you with this knowledge and especially here in the UK. (I know there are lots more in the US for instance). Here's hoping your work will lead to more and more GP's becoming more aware of the importance of lifestyle/functional medicine for health.

[@EvgeniiaDolinenko]

I'm trying my best to eat 30 plants a week. It changed my way of choosing food. I though I knew how to eat healthy, but I didn't. So now 38 years old I'm learning to take care of my health. ❤

[@victoriaputureanu7783]

Good information. Let’s practice!👏

[@gwendolyng9473]

Hello @ Dr. Rangan. I was listing to a previous podcast you did with Rumy. You were talking about "compassion" for another's perspective and that doesn't mean accepting it and you find yourself growing and improving. James True can be found on you tube and explains this as "compassion is not consent" Such exciting ideas rolling out these days in all fields. New things and ideas are on the horizon everywhere these days. Cheers to changing the way you practice in new and better ways!!!!!

[@vinauothberenganer569]

Dr Chatterjee, great podcast. Would be great if you make a podcast on the importance of the lymphatic system and lymphedema, and ho it can be managed through particular diet.

[@rachelnevarez3436]

This discussion is full of tremendous information 👏 Thank you Rangan. Love listening to all of your content. So happy to have found you!!

[@audreyfrancis3362]

Loved the information in this podcast

[@lynnewestwood5858]

This makes so much good sense.

[@ajstocks3904]

Hi Rangan. Firstly, thank you so much for bringing attention to modern-day food science. So helpful and totally new look for most of us. Tim is great, I've binge-watched all of his videos on KZbin along with yours and lots of Felice Jacka & Drew Ramsay. One thing that is unclear though upon my research is the correct way to cook these vegetables. There seems to be a lot of conflicting information out there on how to cook vegetables without killing all the goodness. Just wondering if in your future interviews you can ask this question. I feel like it's the only piece of information I'm struggling to find the scientific truth on. Other than that, absolutely great work, a great channel and again, thank you so much. Best wishes.

[@AP-nx6xo]

I steam vegetables or cook them in a pressure cooker to preserve their nutrition

[@stephengreen9720]

There is no hard and fast rule for cooking veg. Some are best raw some are best al dente some roasted some blanched. Very little if any need long cook times though. Play around find your preferences and if your eating a wide variety the way you cook them won’t really matter that much. Don’t be afraid of fat and in my opinion don’t be afraid of high quality meat and fish as well. Balance is always key.

[@stephengreen9720]

There is no hard and fast rule for cooking veg. Some are best raw some are best al dente some roasted some blanched. Very little if any need long cook times though. Play around find your preferences and if your eating a wide variety the way you cook them won’t really matter that much. Don’t be afraid of fat and in my opinion don’t be afraid of high quality meat and fish as well. Balance is always key.

[@lynzannabel6990]

@@stephengreen9720 👍🏾💚

[@bentkm]

Hey Dr. Rangan, Bent from Norway here. I can't really recall how I came across your channel ... but it was recently and: I am amazed that I didn't come across you before. I am VERY, VERY, VERY impressed of the amount, and the immensely high quality, of the information and guests you share. Thank you so much.

[@monikapatel8197]

Great informative podcast. Thank you .🙏 Doctor , please do a discussion about raw , cooked vegetables . Effects on gut health . Fatty liver ,exercises , obesity .

[@EvgeniiaDolinenko]

I learn so much from this channel. Especially about food and also trauma and psychiatry.

[@kencarey3477]

I use CC as a rough guide to help with portion control. I always check whole foods plant based

[@rishabh5750]

Great talk. Very insightful

[@leslieb2971]

Thanks for your voice!

[@wendywilliams9893]

So interesting and informative as always. Following the advice of these experts has certainly changed my attitude to nutrition and food. Many thanks

[@jojivarghese3494]

Thanks for the video

[@lisagoddard4911]

Thank you for this, it's a massive learning curve 😊

[@roygbiv2146]

At 1:16:00 Tim Spector says that because coffee, dark chocolate, red wine, olive oil have polyphenols that this categorizes them as Super Foods. The junk food industries will love him and maybe even sponsor him.

[@greenknitter]

Why? none of them are junk.

[@milenabate8776]

Thank you dr Rangan very important topic you are doing a great job as usual and i have order athletic green but i couldnt have access to get that one can you help me pls.

[@thebionicbroad1]

Three weeks into the Zoe program, and I'm feeling better than I have in decades.

[@TaffmanGuyo]

Good, but hardly a double blind random test.

[@gwendawnseto2284]

The bionicbroad1 - thank you so much for the encouragement 💕

[@shanthanaidoo6605]

Excellent Dr Rangan🙏 shorter videos would be better though, thank you from South Africa

[@susydyson1750]

it's NOT recommended to cook with EVOO but rather with regular olive oil and use evoo for salads and pouring s light dose over varied foods such as lentils or beans ( previously cooked with a change of water after the first boil!) important tricks that also improve health

[@DrGeorginaCook]

I'm one of those who wakes up absolutely starving and has breakfast part 1, an apple as soon as I wake or ill be hangry quickly. Sometimes don't make it through the night. Apple at 4am with hot drink and back to sleep. Tried IF waiting till 8 or 9 for breakfast a big mistake for me. Also eating too early in the evening Ill be hungry by bedtime. Yes personalised is best.

[@CH-di5zx]

Thanks for this. Informative yet compassionate as usual.

[@peteroffpist1621]

You are getting closer to what Dr Greger at Nutrionalfacts has been telling us for 20 years. Keep it up and you will get even closer.

[@newbatling4194]

Hi Dr Rangan I've ordered the AG1, though it's expensive I'm hoping it will help my own gut situations which is pretty dire. I'm all for Learning to eat better and be responsible for ME. I wish you were my doctor, your so inspirational compared to my local doc's, I've really given up on them being helpful at all, that's if I can even get in to see them. Keep up your fantastic work and I wish you well.

[@LadyGreyAgeingDisGracefully]

Don’t give up on your local doctors. They know not what they do. Doctors are not educated well on nutrition and it’s effects on health. Doctors are taught to treat symptoms. They do that well. Measure high blood pressure. Prescribe pill. Reduce blood pressure. Success. As you improve your health with diet you can educate them on what you have done to do that. Keep going back to them and showing them your amazing results.

[@Suzitao]

I was also diagnosed with that. Been on lifestyle changes now for nearly 2.5 years. My own experience is that while I need some carbs, grains are best avoided. All of them, though the worst for me by a long shot are those containing the gliadin form of protein (gluten) that in wheat rye and barley. Also best avoided for me is normal A1 cow dairy, sugar, seed oils and limiting alcohol and caffeine. These are all the worst inflammatory foods for most people I feel, following lots of research. You will also probably find intermittent fasting..16-8 or similar works best. Just a note..if you do give up on grains and normal cow dairy (A1 casein) you will find that there is probably a flu like response for a week or a few. Don't worry it will pass. This is like a withdrawal as these foods act on the opiate receptors in the brain! Good luck with your lifestyle changes and journey to health. Don't lose hope it does take time to heal but things do improve and in my view it is definitely worth it! I have more energy and have lost the excess weight (3 stone). Virtually no pain now (unless I have been hitting the nightshade veg for a while!).

[@RogueCylon]

Let me know your thoughts on AG1. I prefer fresh veg myself and quality supplements

[@temmyjane]

Hi Dr Rangan

[@pinnaclepottery635]

What about seasonal eating? I’ve got asparagus in my garden and I’ve been eating them every few days. But I won’t have them the rest of the year. For us with vegetable gardens, we eat what’s in the garden. But please do a program on seasonal eating. Thanks for your programs 👍💕😊😅

[@EvgeniiaDolinenko]

Great question. I think with seasonal food we can eat it more frequently but we should try to get those 30 plants a week anyway. That's my point of view.

[@cathymoloney8668]

I love the holistic view absolutely works. However I am currently going through severe dehydration , poor eating and lack of exercise and lots of stress. How do I find a Dr. who can work with me and my current but fixable health issues? I'm in FL and low income.

[@candicecane5432]

severe dehydration? Drink water only, tap water even Poor eating and low income? eat eggs, beans, lentils, Aldi is good place. Or eat canned chicken, salmon tuna, eat green leafy veggies, cabbage, berries if on sale, shop the sales flyer lack of exercise? Go for a 30min walk daily it helps with stress too.

[@lynzannabel6990]

@@candicecane5432 👍🏾💚

[@evanhadkins5532]

When they get to crunching the data I think it will be interesting to see two things. 1 are there some fairly typical patterns that people cluster into. 2 do these patterns fit traditional medicines diet patters (ayurveda, TCM etc).

[@hotdiggityd]

I’d love to know what continuous blood sugar monitor Dr Rangan uses?

[@nataliepower7464]

Thank you both for this fascinating & informative podcast 👏 🙏. I am currently half way through my Zoe journey and learning so much. 😊.

[@pattycarlin1745]

Natalie, may I ask, how was the rest of your Zoe journey? Would love hear any feedback as I just received my kit and will start shortly. Thank you!

[@nataliepower7464]

@Patty Carlin Hi, I found the whole process fascinating and insightful. Surprised to see how my body reacted to different fats and sugars and how the order in which foods were eaten made a big difference to the response. I learnt a lot about nutrition in general and found the recipies helpful with including more plants into my diet. I have continued my new way of eating and have purchased a continuous blood sugar monitor from my local chemist to wear for a fortnight and see what difference I have made in my blood sugar responses. Still working on improving my gut microbiome and healing myself of some chronic health issues. Good luck with, and enjoy, your journey...there is always somebody available to answer questions and give support where needed Xx

[@grace-qj4rf]

Dr C, Thank you for your wonderful program! Is freshly squeezed OJ also not healthy?

[@johncaollai5915]

Oj to much sugar the great dr predep doesn't recommend it.

[@raydematio7585]

Yes it is, if it's fresh.

[@Hhelloo697]

Eat the orange with the fiber.

[@lankimo23]

Good day. Drs Rangan C and Tim S. What is "resistant starch" and its benefit or non-benefit to healthy gut microbiome?

[@lesleyhanson3429]

This is so interesting. I have an underactive thyroid and would be interested to know what to eat for my condition.

[@cindyjames4407]

Look into Dr. Robert Morse & Ailin Duran.

[@RogueCylon]

Please bring on Dr William Li. His book Eat to Beat Disease is excellent.

[@gillianburt692]

Can someone tell me the best cooking oil to use please

[@mskarenwyness]

I am fascinated by this subject, I chose to experiment with Kiefer which I add to my weetbix, a handful of mixed nuts and a few blackberries and raspberry as my breakfast and track the number of fruit and veg we eat weekly and when I get back from our holiday I will be signing up for Zoe !!

[@RogueCylon]

Ditch the weetabix. It’s highly processed.

[@lynzannabel6990]

@@RogueCylon Agreed.💚

[@guineapig212]

I probably have 30 different veg but some are cooked and there is no mention of the effect of cooking on the microbes and whether some survive the cooking process.

[@carinaekstrom1]

Does instant coffee also have fiber?

[@franciscovegablanco4148]

Does someone know if the classic Saurkraut that it's sold at Tesco's or any regular Polish deli has vinegar in it?

[@gwendawnseto2284]

I buy from belle and herbs on line and there’s no vinegar in that. I don’t think sainsburys raw one has either. I get these ones because they are raw. I think once sauerkraut is pasteurised it’s not got the same benefits, as i understand it.

[@gg-wk2ww]

You can very easily make your own saurkraut with salt , and mash up the cabbage or other vegetables, it will ferment for around a week or so, to your taste preference . Very simple 👌 lots and lots of probiotics, check it out

[@martak7338]

Shouldn’t have.Only water and salt

[@musicalconnie6216]

We are always told that more fibre=more gut diversity=better health. However, I haven't seen any evidence that fibre is what leads to gut diversity, nor that gut diversity is a sufficient condition for gut health. What if gut diversity is a function of an environment that isn't over-sanitised rather than lots of fibre? What if this is a necessary, but not a sufficient, factor in your overall health? What if short chain fatty acids are beneficial in high carbohydrate diets because they stop blood sugar levels spiking as much, in which case a ketogenic diet would not require this to mitigate these effects? I also think that it's very possible that the reason high fibre diets come out well in studies is due to the fact that it results in less of a glycemic response when people eat higher carbohydrate meals; it might make the diet less bad for your insulin, but this doesn't make it good. Also, there are various animal foods such as insects/shellfish/fish with bones that contain small amounts of carbohydrates. That being said, thank you both for this discussion as I feel it's an important one. I might not agree with everything said but you both have integrity and are doing a lot of good in the health space.

[@sandrawheeler1521]

What is the zoe blood sugar monitor please Tim.? My husband has high Bp. Just diagnosed with Type 2 Diabetes. Which he is very keen to reverse with diet. Excercise. He has also been referred to sleep clinic for sleep apnoea. He is stressed at work. And feeling very tired. Myself i had cfs/ ME. So totally changed my diet. Ferments. Lots fruit veg. As most of our immune system is in our gut microbione. My gut microbionme was destroyed by antibiotics.!! I had food allergies. Hashimotos. Asthma. Enviromental allergies. Soon as i started to heal my gut microbiome. My entire health got massivley better. I also had REM sleep disorder. So no sleep for years. (Now treated) I also did a natural herbal yeast and parasite cleanse. I got covid last year.. Now have adrenrenal insufficiency. On hydrocortisone. Which has messed my body up totally. So both my husband and myself. Need to really sort our diet out. We eat nuts and seeds. Fruit veg. Fish. Not much ultra processed foods. But as we are so tired. Its hard to stick too a good healthy diet. ? Would love to go onto the zoe study. My husband tends to obesity. I stay slim. Despite eating the same diet.??? Can we still go on the zoe project please? Thank you Dr Rojan and Prof Tim. For all you are doing. To get the word out there. I agree UK medicine is way behind the functional medicine Drs of the USA. Hippocrates said. " the root of all disease is in the gut" How right he was. But pharma companies got in the way. Of healing our bodies. Understanding healing the root cause. Xxx

[@TanyaWins007]

Can you make a video on people who have thalassemia minor?? People who don't need iron.

[@doreenlloyd4885]

I can only afford one book. Which one should I buy? I'm struggling with my gut health. Also how can I eat 30 different veg when I follow fodmap diet?

[@patconnell7055]

Children in my school yearly, had a playtime. This was not a food time. This was many years ago, when we were not indoctrinated into snack times. We played, much more enjoyable!!!

[@waynerm401]

I want to hear more about Oxalates in plant foods.

[@brendadelcarmen7907]

Hello, How can I become a ZOE participant?

[@DeniseBradshaw-hs5vn]

I have not heard of kiefe and kabeer ect. May be telling me what they are would be useful please? I have googled, live milk 😬

[@seattlegrrlie]

I've really noticed that if I eat a carb based breakfast, I'll be starving before lunch. If I eat an omelet especially with veggies, I'll be just fine into mid-day. It can be steel cut oats or flax&seeds, doesn't matter. Fats in the morning keep me going

[@AtypicalPaul]

One of the things he said is to stop thinking in calories. Does this pertain only to people who are not wanting to gain weight or need to loose weight? Or does this also pertain to people under weight as well? I eat very 100% whole foods, very nutrious and nothing processed however, I only get 1500 calories a day. I do need to gain weight and trying to add in more calories. 120lbs 5' 10"

[@acz88]

Lift heavy weights and eat more quality proteins for weight gain. 1-1.5grams per pound of body weight.

[@gomesmusic]

What is that sugar number. The finger prick divided by 10?

[@roselutula3143]

Hi Dr Rangan, are you based in the uk if so which city if you don’t mind me asking.🙏

[@Idonotneedahandle867]

His accent suggests to me south east England but i could be wrong!

[@KB-jz2zn]

Cheshire. you can Google him.

[@jamesmaher8595]

Tim - can you please explain why you shun squeezed oranges?

[@sinkintostillness]

I would say it's the concentration of sugars. If you eat one orange you get all the fibres, you feel fuller and are having just a limited amount of sugars. With squeezed oranges, even with nothing else added you'd probably have around 6 squeezed oranges for just one small glass - that would hugely spike your blood sugars.

[@lifeinaustralia6415]

I love calling my microbiome, my inner pets. When choosing the food to eat I think should I feed this to my pets. Micro greens really help increase the variety of veg.

[@artforkids7338]

I love your reply, I’m going to start thinking this when choosing my foods! What are micro greens?

[@lifeinaustralia6415]

@@artforkids7338 Microgreens are vegetable greens harvested just after the cotyledon leaves have developed with one set of true leaves. They are used as a nutrition supplement, a visual enhancement, and a flavor and texture enhancement. Microgreens are used to add sweetness and spiciness to foods. You can get beetroot, radish, broccoli,cabbage,radish and many others. To eat a mass of them in their mature form can be challenging, but to have them as microgreens you can have them in a salad as a salad sandwich or just added as garnishes allowing you to get a heap of vitamins and minerals. I hope this helps.:)

[@audrey3042]

I love your reply too! Dr. Gundry refers to gut microbes as gut buddies 😊. I definitely think about how best to feed all of them 😉. Micro greens, sprouts and ferments are a great inexpensive way to go for sure!

[@EvgeniiaDolinenko]

Haha, I love the idea. My microbiom is my pet. That's more that true. ❤

[@davew2452]

I grind a combination of 5 different seeds before adding to yoghurt. Is this the right thing to do? Does it make it more absorbable? Or does it need to get further down the gut?

[@emh8861]

Supposed to soak them or sprout them. Very annoying at times .

[@16Elless]

I just sprinkle sunflower & pumpkin seeds on to yoghurt sometimes with broken up walnuts & pecans. I guess grinding is a form of processing. Sprouting seeds is good but I certainly couldn’t be bothered with either!

[@RogueCylon]

If adding flax or chia, make sure they are ground, makes it more bio available.

[@helencraig365]

Why are you grinding?

[@thetruthhurts2352]

Would a high quality plant based super food supplement work as well? The higher end ones usually have a really good mix of plants and herbs and it's way more convenient than having to buy each individual item at the store.

[@wendyscott8425]

Any supplement is processed food. Wouldn't it be better all around if you just ate a varied diet of fresh foods?

[@kaye1035]

A very interesting interview and Tim Spectors advice and eating plan suggestions not only make sense but we have incorporated into our daily lives. I no longer suffer with bloating, sleep well, don't take supplements and as a keen cook thoroughly enjoy making everything from scratch . We don't buy anything ready made or processed. My only comment on this interview is how disappointed I was that Dr Rangan paused to promote health supplements and a company providing them! Totally goes against everything Tim Spector stands for and somewhat spoilt the interview. He should listen to Tim's Podcast on what a waste of time/money they are. Spend your money on good wholesome ingredients instead and feed your microbiome that way.

[@KD-kb8pc]

Funny that Tim has said he thinks vitamins and supplements are complete rubbish yet Dr Chaterjee is trying to sell us them in his promotions throughout the video😂😂😂

[@baba-sm1fm]

I did not understand the blood sugar values mentioned. Here in the US I believe normal point of care glucose values are between 80 and 120? But in tbe interview they mention 10.5 being high after a croissant, not sure what the nu ber means. I know that these numbers would make sense for a A1C reading, but for interpreting glucose levels shortly after eating something, these numbers would not. Could someone explain what the numbers mentioned mean in US medical readings?

[@alisonbillett4309]

10.5 is 2 .5 unit points above the upper limit in UK. The measure is different between 5 and 8 ...self testing numbers.

[@samhermans8236]

Maybe check Valter Lungo’s long term study on breakfast stating it shouldn’t be skipped at all. Also, don’t remember exactly but maybe some 15 years ago I followed Michael Moseley doing all this study on the gut. He even had a tv study where he improved and sometimes healed people with poor health by customizing their diet

[@johnsavage4786]

75years of age moved from keto to Carnivore never been so fit and healthy. Recommend trying this

[@oberweiss7190]

This guest on this show was paid to sell agriculture to people. He has zero evidence that you need a bunch of plants. Been eating grass fed and pasture raised and wild animals for a while and I beat all my issues and now at 40 I fit in my high school jeans. Insane! Not to mention I have tons of energy and it is steady all day.

[@karadevereux1049]

Yes it is great - my husband was on it for 2 years and literally dropped dead from a massive coronary. A great way to die.

[@carolynwestlake7670]

Doing keto badly has caused me health problems - IBS and high cholesterol.🙁

[@janonthemtn]

See the book, plants that kill. See videos by Dr Robert Kiltz MD and Dr Anthony Chaffee MD

[@wendyscott8425]

Would it make a difference in one's blood sugar to have a croissant by splitting it and slathering it with butter? 😊

[@terrigodfrey8260]

Yes, a croissant would greatly increase your blood sugar.

[@wendyscott8425]

@@terrigodfrey8260 Darn.

[@carolynwestlake7670]

No, but it would taste delicious 😂

[@carolwestwood5559]

I really struggle with this. I am trying my best but I have HFI. The foodstuffs that I can eat are very limited. I couldn’t ever go to a restaurant and just try a new food. I’m not supposed to eat nuts (I occasionally cheat but end up with gut pain). I grow and add herbs. I can’t tolerate fruit at all….

[@RogueCylon]

I’m sorry you have this issue. Have you looked at a Mediterranean Keto diet? Also have you ever looked at a pure monk fruit extract?

[@carolwestwood5559]

@@RogueCylon Thanks. Indeed. But fructose is to be avoided completely. I manage as best as I can. There are a few of us HFI folks who support each other.

[@gg-wk2ww]

You might start slowly with homemade yogurt or kefir made with raw milk, slowly add some easily homemade fermented foods,saurkraut, many others, to help you get started. I have long time ra and feeling much better since starting the kefir, keto diet, vitd3 with vitk2, zinc and intermittent fasting. I found a local farm who sold me some kefir grains and whole raw milk to slowly get started. I've been unable to drink milk since a teenager but no problem now. It's yummy 😋

[@carolwestwood5559]

@@gg-wk2ww Thank you. Thankfully I have no problems with dairy products and have live yoghurt and kefir on a regular basis. I have kimchi in very small amounts. :)

[@maggiarma950]

tea or coffee for breakfast! bit pf a contrast to the medium medium ....first thing on an empty stomach advise

[@janebrown4675]

You need to make this easy and relatable for everyone to incorporate into their daily lives. Just saying, eat 30 vegetables a week, isn‘t going to work for most of the population. For the record, ‘breakfast is the most important meal of the day‘ is not based on evidence based research, it was an advertising slogan to promote cornflakes! A week meal plan, with easy lunches for working parents is what we need. A food magazine gave a week meal plan but if lunch is a chicken kebab with a salad when you are working in an office or for your child’s lunch box.

[@anned6913]

Just to say that most yoghurt (in the UK) is flavoured/sweetened and is not live. Also if kimchee or miso is cooked is it still live ?

[@alisonbillett4309]

You can find live yoghurt, plain, in supermarkets

[@hriddhisinha8937]

Sir please tell me how to cure psoriasis permanently

[@gwendawnseto2284]

Have you tried gluten free and dairy free? But follow a nutritionist as you’ll need healthy replacements. I’m not a dietitian but have heard excluding these may help. What about any emotional component to ill health? Might be worth looking at? God heals too ❤

[@gg-wk2ww]

Try the high dose vitd3, like 10 to 20k a day, this must include vitk2 100 to 198 mcg per day. Zinc supports the immune system too. I've read lots of comments on other KZbin videos where people's psoriasis resolved. Good luck 👍 💓 Check out Dr Berg, Dr John Campbell videos.

[@halohat2286]

Microphone Holder Hell 😮 x2 !!

[@christenehoffert4804]

have you thought about people not really knowing what a meal is. I hear people saying they only have one meal a day ignoring all the soft drinks and snacks as well as having a 12 or more hours without eating.

[@A7md02]

Great episode, thanks a lot 🙏 I noticed sound level is low, pls rise it up next time.

[@monikapatel8197]

Best if you can have all these information in two separate videos . This is a long time to listen in one video continously .

[@amaliquegansl8414]

How does one measure his microbiom

[@audreyboyle52]

How big does a blood glucose spike need to be to cause damage? 8,10, 12??

[@TaffmanGuyo]

& how do you know?

[@audreyboyle52]

@@TaffmanGuyo glucometer

[@b1ngnx33]

Can Someone make a list thank you

[@streetlegalone]

Timestamps would also really help!

[@audreyfrancis3362]

As Tim said mix it up eat a variety of vegetables nuts seeds herbs fruits eg broccli Lentils cauliflower ect. He then spoke about microbes. I've listened to more and have gathered this information. Polyphenol (anti oxidants) micronutrients which naturally occurre in plants. Brightly coloured fruits and vegetables (wine) grapes coffee extra virgin olive oil dark chocolate lettuce coloured leaves berries nuts seeds. Fermented and natural prebiotic foods such as yoghurt garlic onions real cheese miso ect. They feed on microbes then get back in blood stream to lessen Inflamation. Thank you so much great information

[@tonyturner6948]

Because of our individual micro biome which developed in our first months and years, our body locks onto a certain diet type. Hence, some loose weight with high carbs low fat, others the reverse, etc, etc. Personally whole food plant based for me based on moral choices alone.

[@themysticmuse]

38:00

[@25sigmaa]

Do teas count in that 30?

[@WalkingDday]

What’s wrong with orange juice?

[@marwansal4175]

Where are those who usually write a summary of each episode?