OPTIMIZE YOUR GUT to Fight Disease: New Science of Eating Well | Dr. Tim Spector X Rich Roll Podcast

Renowned epidemiologist and gut health expert Tim Spector, MD joins Rich to talk about recent breakthroughs in microbiome science, the importance of plant diversity in your diet, and how personalized nutrition is revolutionizing the future of healthcare. To read more about Tim and peruse the full show notes, go here👉🏾bit.ly/richroll756
✌🏼🌱 - Rich
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TIMESTAMPS
00:00:00 Intro
00:02:05 How Tim got started working with the microbiome, the twin studies
00:08:54 The importance of the microbiome in understanding food and nutrition.
00:15:46 Our gut is like an ecosystem that is living within us
00:21:05 What Did the 30-yr Twin Study Reveal?
00:23:56 How do you view epigenetics? How Mutiable are our genes?
00:29:03 Ad Break
00:30:01 The American Gut Project and British Gut Project
00:35:23 How the microbiome science has withstood the test of time
00:43:11 The microbiome holds the key to so many things that have befuddled scientists.
00:50:53 What is the impact of citizen science? What is the impact of citizen science?
01:05:37 What is the reality of personalized medicine versus the hype?
01:20:04 What is the relationship between Metabolic health and the Microbiome?
01:25:49 What’s going on at the intersection of the microbiome and cancer research?
01:33:02 What does the future look like for personalized medicine and diagnostic treatments?
01:39:41 Busting Diet Myths
01:46:32 What are some of the guiding principles for diet?
01:57:00 The food choices we make every day impact our health and the health of the planet
02:08:49 The last true hunter-gatherer tribe in Africa.
02:15:05 The Future of fecal transplants: autoimmune and autoimmune diseases.
02:19:59 How do you tell what the best-fermented foods and products are?
02:31:52 What are some of the most important principles that you could share?
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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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[@amberbariaktari]

I was first diagnosed with Juvenile Idiopathic Rheumatoid arthritis at the age of 8 and then as an adult with Rheumatoid arthritis. I’m now 46 and four years ago I was disabled from the RA and approved for a scooter and I was getting a wheelchair but by me listening to the latest science and data and experts I went on the AIP autoimmune protocol paleo diet and food plan lifestyle plus doing 16/8 time restricted eating daily and I brought all my RA disease symptoms and disease activity down to zero. And my grandmother had been an invalid from RA since she had been 16 and my mom is disabled from RA and her hands and feet are all deformed from joint damage. I’m the first one in my family to halt Rheumatoid arthritis and I never fear going into a flare now and I’m finally able to exercise and weight lift. I also went back to school to become an integrative nutrition coach to help other people with autoimmune diseases to lower their disease activity and symptoms. Going to only eating Whole real foods and eating nutrient dense plus doing time restricted eating is a life changer. ❤❤❤❤❤

[@RawSusie]

I am sooo sorry to hear that ❤❤

[@grannierylel9154]

Me too. I reversed all my symptoms, and I am in my 60s

[@traveler65]

I am sure your healing had nothing to do with any animal products. But glad you are better

[@lineangelmangao8466]

​@@shegood7004 🎯🎯🎯🎯🎯💯💯💯💯👏👏👏👏👏👏👏👏👏👏👏👏 l concur !!!! ✅

[@MarkShinnick]

Huge news, thanks.

[@lisamb5365]

Listening to Tim Spector is utterly fascinating and inspiring. I've gotten extremely curious about the implications of the microbiome on every aspect of the quality of my life, and how this influences every person on the planet. I had no clear digestive issues when I started this, but as a 64-year-old woman, I had extra weight on me, and enough evidence to believe that I was pre-diabetic. I'm on this journey of nurturing my microbiome and learning as much as I can about the science behind it and how it informs my life choices. It's also SO INSPIRING to see a scientist who has the integrity and security within himself to speak to this whole arena with both a critical eye and an openness to the unknown. Thank you so much!

[@amberize9213]

My mum and her twin have been part of the twin research for as long as I can remember. They are 81 now and love being a part of this fascinating research.

[@MercyForTheInnocent]

:)

[@ketherwhale6126]

My daughter recently went to Spain and Portugal. Not only is their lifestyle “ people “ oriented- siesta- store closings, late dinners - small breakfasts - the food itself is outstanding and highly “ unprocessed” and does contain bright and varied colours. I was taken aback at this unaffected culture that has very little American foods. They do have an outstanding McDonalds in Porto Portugal that actually contains healthy choices along with the regular. And real potatoes as opposed to the precut frozen shoestring fries. These things are worth exploring and what I’d like to see is the Spanish model come to The west. I was so impressed with their pride in their lifestyle.

[@rubenmoldes5293]

Never thought of Spain and Portugal not being the west. You’ll be shocked how much ultraprocessed food and restaurant chains are getting around here lately

[@urkiddingme6254]

If your time is limited, the practical part starts at 2:20:00 -- 2 HOURS AND 20 MINUTES IN. If you're reallllllly pressed for time, go directly to 2:33:00

[@jellybeanvinkler4878]

THANK YOU 😊 🎉

[@divalivingston1664]

If you’re time is really extremely limited, don’t spend any time here. Obviously you don’t need this. Best to play a video game.

[@mabelheinzle2275]

Thanka

[@cristinarossi7367]

Thank you!!!

[@shaxpx]

Thank you so much, you are a godsend ❤❤❤

[@daleellis6050]

I am 89 years old with a very low lymphocyte count of 602. All other white cells are in normal range. I have had 2 recent recurrences of urothelial carcinoma high grade (2019 and 2021) with ac1986 left nephrectomy. I’m now in remission again and am trying to eat mostly WFPB and a lot of fermented foods. I’m also trying to build community locally, and spent a lot of time in nature that surrounds me in Western Colorado. My companions are two small senior animals, a dog and cat. Today I take only one Rx for BPH after adopting nutritional changes in 2014. I now follow Dr Spector and ZOE as my guide.

[@brunette5121]

1. Colorful veggies 2. Coffee over orange juice as health drink 3. Dark chocolate 4. Cook with extra virgin oil than any other oil 5. Eat slow 6. Don't have snacks, wait and have proper meal instead. 7. Try something new every week 8. Experiment and adapt to what feels good - try skipping breakfast for example, challenge & test your gut.

[@DangDang-ex1em]

Anything to not make a significant change for significant results. Keep spending your money. Stay sick. And whatever you do, ignore the natural drive for carbohydrate and keep listening to shills.

[@Threebridgecastle]

Dark chocolate has a high level of saturated fat. Nit really good for you at all. It's better to get your phytonutrients and polyphenols from fresh fruits and vegetables.

[@coldshot5555]

You should study up on FATS...there are many many many types of saturated fat...we are saturated fat in all our cells...but what type of saturated fat is so IMPORTANT!!! Hydrogenated saturated fat is bad for you but not coconut oil...@@Threebridgecastle

[@Threebridgecastle]

@@coldshot5555 Coconut oil is one of the most harmful processed products you can eat. It's a saturated fat that has a devastatingly harmful effect on the endothelial cells of your arteries. There are literally hundreds of peer reviewed scientific papers that have been published on the subject that prove this. Coconut oil is a highly processed substance. On top the dangers it presents to your cardiovascular health, your body immediately stores the fat you eat as fat in your body...under your skin (subcutaneous fat), around your organs (visceral fat) and in your liver cells and muscle cells and it's this buildup of fat droplets in your muscle and liver cells that causes insulin resistance, which leads to Type 2 diabetes. The fat you eat is the fat you wear.

[@shorelined1]

@@Threebridgecastle who says some saturated fat is bad for you anymore? our brains are mostly saturated fat. vilifying it is way outdated. we need saturated fat, not "vegetable" oils

[@lillefrance7406]

I was diagnosed with ulcerative colitis and diverticulosis. Was told by GI doctor that they don't know why people get it and I could only control the symptoms with pharmaceuticals. I did my research and asked about changing my diet and taking a probiotic. She said studies prove they don't work. I changed my diet, took the probiotic and weaned myself off the pharmaceutical. UC and diverticulosis gone. A couple of years later they found by accident neuroendocrine cancer. Tiny tumors that were successfully removed. I went to a naturalpathic doctor. I had to fill out an application and on it was questions about my diet. When I went for my appointment, the first thing he handed to me was a food plan. When I went to the oncologist, not one word about what I was eating and no diet recommendations. PCP doesn't like the idea that I'm seeing the naturopath etc....

[@jacquelinedolynny4798]

My younger brother died at 21 years old and lived on highly processed food ....all he ate....conversation on the cancer ward was most the young people in for treatment were exactly the same eating only fast food. Very good advice here!!!!

[@kfc4007]

Rich Roll more of this, please... I'm aware that everyone has their preferences, but to me, your most recent talks made me set your podcast aside,. Too much "us", the priviliged, white, wealthy L.A. crowd, profoundly out of touch with the hardship of "real life" of the "common people". A podcast such as "Travel in the Age of climate change" emanates first and foremost wealth and privilege, it's a discussion of the world on fire from a very comfortable position that I suppose is inconceivable and unrelatable for most of your listeners. Your podcasts with Dr. Greger, Dr. Will B, chef AJ, made me go vegan years ago,. you profoundly changed my life and I'm forever grateful for that. I realise you want to try new things, but monologues don't have the dynamics that your dialogues have, you are a great, intelligent, sensitive host, a great male role model. Your talk with Peter Attia was particularly impressive. Please less themes such as "Cultivate Happiness" "Spiritual revolution" "Human planetary evolution" or "Falling in love with yourself" and more dialogues with great minds such as Tim Spector, Peter Attia, Dr. Greger and so on.

[@user-pf5xq3lq8i]

Step 1 gather an audience. Step 2 push political lies.

[@lillybell2557]

@@user-pf5xq3lq8iHe’s really into himself. I heard his poor me story which I’m sure wasn’t as bad as he said. He’s a rich elite, look at me how smart I am… I’m so lovely type.

[@nesanesa9547]

I am t😊otally blown away gentlemen. excited and humbled for your work over decades PROF....excited by Zoe philosophy of giving back... Xxx Genie is out of the bottle Humsnity salutes you ALL....grateful tears xxxx

[@dianegilbank5095]

Yes I am certainly on my healing chronic illness of 35years through diet, by listening and reading all Tim Spector has had to say! Couldn’t ever have believed diet could have such a profound effect on a chronic illness body like mine. Thank you Tim and rich roll x

[@alexashleigh8787]

Carnivore diet helped me the best. Whole foods. No seed oils. No processed sugars. No grains. These principles will take your health to the next level.

[@innosanto]

However no science experiment roves that

[@nwachukwuezeilo7514]

​@@innosantocontinue in your self-delusion

[@katie8325]

@@nwachukwuezeilo7514oh the irony of this comment 😂

[@jenniferleibig1901]

Definitely beneficial for a some people. Anecdotally of course, there are so many people that seem to be healing their bodies with the carnivore diet. I see it as therapeutic. If it works, why not try it. We need to stop sniping at each other concerning whole food dietary choices. Snipe away at people who over consume processed foods but not real foods, plant or animal. Good luck on your journey.

[@abhayagarwal5097]

Another beef MBA graduate person telling ppl eating "murdered body parts" heals you . Imagine being so dense that you you think of yourself as "carnivore".. There is no hope for some ppl but open minded ppl will find the solution to their problems by eating real food.

[@oregonwoodelf]

Great discussion 👏Regarding raw vs cooked...I like the approach of eating my veg raw AND cooked (about half and half). That way you're getting a variety of the raw live enzymes, as well as the additional "unlocked" nutrition that can be accessed when cooking. Works great for: broccoli, tomatoes, carrots, garlic, onions, zucchini, spinach, to name a few✌🌱

[@theresapryor1589]

I have a garden. And bugs. Lots of butterflies and bees so I eat raw vegetables with holes in them. Peace in the village❤.

[@audreyfrancis3362]

Hi are you suggesting that we steam the broccli carrots ect. Or eat them raw

[@karenhobaugh4107]

C.;l

[@oregonwoodelf]

@@audreyfrancis3362 Both ways🥕🥦

[@alisonperry8612]

Me too

[@michaelscoots]

I had gut issues for literally decades. I was misguided by Western medicine and had to go out on my own discovery. I went plant based in 2012 and got certified in plant based nutrition in 2018. But gut issues kept coming back, UNTIL I found the book Cleanse to Heal by Anthony William. I did his food protocol and advanced liver cleanse and they completely changed my life! Can’t recommend it enough!

[@lucianowillemse8244]

He was also in the documentary Heal. If you have not watched this documentary yet, I highly recommend that you do. It's basically a take on the mind, body & spiritual axis in relation to healing. It also bridges the gap between western based medicine and alternative medicine.

[@louisewilken6883]

I've also gone PBWF...I'm still battling to loose weight...have NAFL as well...I do feel a bit better but sometimes get despondent

[@patriciacampo5114]

Michael Charles, thank you. I am reading ’Cleanse to Heal’ now. Doing the morning lemon juice and only 8 ounces of céleri juice followed by the heavy metal detox smoothie and an apple or two. Awaiting for results😊

[@larsstougaard7097]

There are many many layers to healing or health , I have had gut problems for 20 years and have been through all kinds of systems and healers, yoga, meditation, all kinds of diets and supplements, acupuncture etc. including Anthony Williams without it fixed anything. First now I can see that my issues goes all the way back to early childhood where I didn't get secure and safe attachment to my parents. In that way I never felt safe in the world or with people on a subconscious level. Plus I later got traumatic experiences not healed either. After some somatic therapy last month and self reflection I can feel and observe that I my whole life my body has been in a kind of alert stress state and caused anxiety, disconnection from emotions and other stuff that kept the gut IBS going. My point is just it can be a long holistic process and take a long time to figure out and heal the root cause. It's a matter of achieving a sort of balanced life where you can be and express your self authenticly and feel safe to do so with other people. I'm only at the beginning of my healing journey I feel, so it can be a brutal and lonely journey. Important to find community and people that has compassion.

[@lynlawley8903]

​@@louisewilken6883 cut down on carbs ,mainly greens+ salads sugar free is important and fats not from seeds and not chemical natural cheese n milks not that's carb milk sugars all helps chemical sugars to feed lots of chronic illnesses

[@cherylwecels3960]

I've listened to this twice now. I had a hemimandibulectomy to get rid of jaw cancer subsequent radiation in January/23...but I'm in the best shape of my life now because I'm eating more plants. Thank you so much for disseminating this valuable information. I'm going to get my own microbiome tested this week and use myself as a guinea pig and up the variety. You both rock!❤️

[@sylviaanderson704]

Wow!!! That was a lot!

[@brandon3872]

Wow, I hope it goes well! :)

[@ayahourani8087]

I am Arab and I am not completely fluent in the English language. The university doctor asked me to write this podcast in 500 useful words. Can you help me?

[@time4sanity]

Gut microbes change in large part based on what we eat. Eat a certain way, we develop the microbes which "prefer" that way. Change the way we eat, those microbes no longer get their "preferred" foods and "scream" at us (part of our craving signals). But if they are not fed, they die off and are replaced by microbes which PREFER the foods we are now eating. Gut microbes are a "trailing indicator", not a "leading indicator" of dietary preference.

[@AnnTsungMD]

Agree! Gut microbes change based on our diet. When we change our eating habits, the microbes that prefer our old diet may send cravings. But if not nourished, they decline and are replaced by microbes that prefer our new diet. Gut microbes are a "trailing indicator" of dietary preference.

[@lisacasanovas8788]

How does prioritising the planet over yours and your families health benefit the planet? By dying earlier I guess?? 🤦🏻‍♀️

[@donnierion9347]

Just an all-around and very well-rounded conversation on important health topics that I think are going to reshape how we as a society view modern medicine. Great podcast and great job by both Rich and Dr. Spector.

[@Wholefoodshealth]

Hi Rich, do not know if you read these, but in case you do just know that I absolutely love your podcast. I have turned my life around and the life of my patience in the past three years due to people like you and the people you have on your show. Keep up the amazing work. You are changing peoples lives. I would like to throw out there that if you would ever be willing to be interviewed yourself, I would consider it an honor.blessings, Scott

[@BaskingInObscurity]

I really appreciate the cancer discussion here. In late 2011, when I was 42, we found I had a mediastinal germ cell tumor stage 3c, which is right on the borderline of metastasis and a drastic drop in odds of survival. So I spent four separate six-day stints in the hospital getting three different potent poisons infused for an hour per day, Surgery came a few months later, after which I was unable for 8 weeks to exercise other than walking. I got numerous bacterial and fungal infection, spending a total of 5 1/2 months over the entire treatment period on broad spectrum antibiotics and part of the time antifungals as well. I stopped weighing myself after the first 50 pounds of weight loss (I was 6'1", med-large frame,

[@jellybeanvinkler4878]

Wow, what a story. You sound like you are certainly aware of every inch of your problem, but a victim of our collective 'sick system.' At first I thought you might be British, but you mention USA. I wish you well in your health journey. It isn't easy in this mixed up world. We certainly have to be our own advocates! I lost many years in my 40's and 50s, trying to be a healthy low fat vegetarian. No cancer, but so many other issues. Being a vegetarian is not for everyone. Sugar addiction is hard for me to resist, eating that way. Wasn't til my 60's that I found keto/low carb. This way of eating has fixed almost all my issues. I am no longer always hungry. Which is a huge life improvement!!! Still working on getting rid of a 2+cm kidney stone from oxalate toxicity. Just had a parathyroidectomy 😢 I never crave sugar now. I do eat meat, but 95% is pasture raised or wild caught. No industrial seed oils. Little to no glyphosate, hopefully. I feel better than ever in my life at 67.

[@BaskingInObscurity]

@@jellybeanvinkler4878 Wow to yours as well. That kidney stone alone must be an 8 or 9 on the pain scale at times. Congratulations on what you've achieved and keep it up! :)

[@superluci58]

@@jellybeanvinkler4878 So happy for you! do you know PKD Paleomedicina?

[@pietaval]

Very well written.

[@presterjohn1697]

Carnivore was a psy-op from the start.

[@innosanto]

Cold showers had huge impact on my overall health when I did freezing ones with 0 hot water.

[@theresapryor1589]

Can you do an episode on vinegar please. Rice vinegar and apple with the mother. How often and how much? This episode was huge! Great info that you both are passionate about but more we learn the more we need to learn

[@davidpetersen6694]

Such a great storehouse of information here. I will need to listen to this gentleman & this podcast several more times to glean all the info. I think the most alarming fact was the amount of glyphosate in my precious bowl of oatmeal each morning! Geez Louise! I will be switching immediately to organic and gladly pay the extra price. I am an avid organic gardener with no poisons/chemicals used for over 35 years. I do all my own composting and love to get my hands dirty. So it was very comforting to hear the good doctor talk about the better gut microbe profiles in gardeners. Reason being I was hit with sudden onset autoimmune hepatitis a while back but have since recovered and am stable 9 🎉years later. I still take maintenance medications for the condition, BUT Thanks to your long list of guests and wonderful podcasts over the years I am continuously improving my immune health to keep this disease and others in check. Thank you SO MUCH for finding these people to share with the world. All best Rich! ❤ We love you man! David Petersen/Texas Gulf Coast

[@jellybeanvinkler4878]

What is autoimmune hepatitis?

[@dorothybutterfield8428]

Thank you Dr Spector for pointing out prevention is better than cures

[@acebilbo]

It is so sad that an ounce of prevention is worth a pound of cure. Absolutely, the way I was raised by a nurse who was so frustrated by the idiot medical system. She was way ahead of her time, and she was born in 1914.

[@gregmeissner9960]

It’s incredibly simple to make your own ferments. I constantly have a wide variety of them “growing” and eat them daily. Potassium chloride, calcium chloride, and simply moderating salt quality are all excellent ways to avoid overconsumption of sodium.

[@Slastukin67]

Definitely. Not only cabbage, but asparagus, peppers, cauliflower, carrots, beets, cucumbers, onions, sprouts - the list is practically endless. I always have at least a dozen ferments on the go.

[@urkiddingme6254]

Thanks for the calcium chloride tip. I'm going to try it in the next batch of pickles. It's supposed to keep them crisp, and mine are always soggy, yuck.

[@XX-qi5eu]

And whey ferment. I over ferment my kefir until the milk solids separate from the whey and use 1/4 to 1/2 cup of whey to make; sauerkraut, turmeric root paste, kimchi, beet kvass, burdock, etc, and only 1/3rd the amount of salt I would otherwise add. Fermenting natto is easy too. And kombucha and Jun with high quality teas and fermented until all the sugar is eaten and flavor with lemon and ginger, beats anything store bought. The whey makes the vegetables softer, so I cut them bigger so they dont become soggy-soft. I eat 5 servings of fermented foods everyday with vegetables for the bacteria to feed on. My red cabbage -garlic sauerkraut is umami-tastic!

[@enhergyllc6174]

Changing my diet saved my life after being diagnosed with lung disease. That along with changing my mindset and a few lifestyle changes.

[@fitawrarifitness6842]

Which type of diet helped reverse lung disease?

[@arambhhaiprachand]

Which disease which diet ?

[@TheSchmidt62]

Thank you SO MUCH for this very informative podcast! Love it.

[@dorothybutterfield8428]

Thank you for this intelligent conversation Dr Spector and Rich Roll

[@lisamcconnell3546]

I’m a doctor with severe rheumatoid- been trying for 10years to cure my rheumatoid with diet. Juicing/ fasting/ intermittent fasting/ GAPS diet/ carnivore diet/ vegan diet/ raw food vegan diet/ vagus nerve stimulation etc etc. Finally realised I have SIBO- a lot of the protocols people use to heal autoimmune diseases are similar to protocols to help SIBO. But diet alone could not eradicate my SIBO-specific SIBO healing protocols (Mark Pimental/Allison Siebecker) were needed in my case! And unfortunately as I’ve had SIBO for 20yrs passed it on to my daughter before she was born 😓 Heal your SIBO/IMO heal your autoimmune disease!

[@sc1253]

Hi Lisa . What all did you do to heal SIBO . Pl share with us

[@akirekoko7415]

u need do for 11 days the fast dry , its the best

[@leninlau9583]

My daughter has juvenile rheumatoid arthritis and she has in remission due to her Whole plant based diet for years

[@gedas7058]

It's so weirdly interesting how we are affected by the foods. As of now, I'm still eating junk foods and am constantly fighting with my own lack of discipline to stay on the healthy path, and oh boy can I tell you how much of a difference these things make. For the past couple of days I didn't eat the best foods, drank energy drinks and sodas, and today I wake up with a pain in the left leg, discomfort in the ankles and the knees. The stomach feels weird, feet are inflamed, even head ache is potentially because of that . And just to think that a couple of days of eating and drinking nonsense can do so much. And just to imagine what can happen long term if in the short term the effect is very noticeable

[@cicekyilmaz1395]

I am doing the same thing. I know where you are coming from. I have lost sixty pounds and have recently started eating junk again, ice cream , chocolate, all crap. I start getting headaches , pain in my thighs, stomachaches. All from the overconsumption of bad food. Food really does make you feel good or bad . It all depends on what you eat. I have to get back on track again. It honestly is not worth it to feel like crap .

[@bernadetteswanson3304]

If it helps, think about voting with your dollars. Do you want to support the companies that are deliberately addicting you and tearing your health down for profit? Or do you want to support the companies and farmers who are supplying the fruits and vegetables that build up your immune system and your health? May you choose wisely. ❤

[@lisagaltjones5351]

Bernadette, Thank you for your brilliant comment... Reminding us to wake UP to the fact that every bite of food we pass through our lips matters ... A Lot. Along with voting by spending money on our amazing farmers vs being lab rats for the corporations seeking to hook us on their poisonous, chemical concoctions known as junky fast food. Buyer Beware, BeWise !! ❤😊 Look around you, Learn all about Gut microbiome and give yourself a chance to fully Thrive. Fake food sucks!😅

[@Dang_Lin-Wang]

There'll be a trigger food in there. Mine was bread. By the time I'd had two slices of toast and egg for breakfast and one or two sandwiches at lunch, come 3pm I'd be craving sweets/chocolate/sweetened hot drinks etc. I have a physical job so it didn't bother me as I was under the mistaken belief that you can burn it off. After listening to the interview between Rangan Chattergee and Robert Lustig I just stopped my added sugar/sweets/cakes intake dead.. Making my own stone ground spelt bread which has virtually no sugar and is higher protein seemed to have been the key. I was taking NAC at the time which I read later can be used to help with withdrawal symptoms from drug abstainance. Sugar is 100% a drug and a deadly one at that, but I didn't feel much in the way of withdrawal... It's been 6 months now, my tastebuds have totally changed. The sweetness from onions and leeks seems almost overwhelming, even plain oatmeal (not packet oats) tastes sweet and I wonder why I needed to put spoonfuls of sugar and honey over them for years gone by. You guys can do it! Actually being able to taste real food is a beautiful thing, avoid ALL processed food and substitute the sugar for fat and protein, with things like cashew nuts as a sweet treat when the going gets tough.. Just do it!

[@innosanto]

But you are made by using as material the foods and the foods your parents ate. But we now see you are also Affected by chemicals the microbiota send. You are a community

[@kimtaylor9096]

Wow. Deep dive. So helpful! Thank you Rich. But you did not discuss growing your own organic garden (even a tray of microgreens in good soil is a start) and fermenting your own food! How amazing and important is this microbiome! I have loved hearing Zach Bush discuss this and this convo was also excellent. We all need to know these things.

[@betzib8021]

Does anyone know how to ferment food without salt

[@purpl3aura]

amazing discussion. rich roll podcast conversations inspire me so much. thank you.

[@kimjansenvanrensburg3807]

Amazing! Thank you so much for this!

[@henrygholmes3389]

Thank you for having Dr Spector on your podcast! Love it!

[@robertaharns7828]

I n 2017 I got strep,went septic along with toxic shock. Luckily I made it to the hospital in time. But I got Cdiff as a result. I researched and found info on FTM. I had given a friend keifer and ask her other questions. So I got some of stool and did my own FTM. Next day I felt a clear rush sweep over my brain. I have grown my own food and eat organic, do probiotics. I’m 71 and don’t look my age. I have had NTM and now struggle with sueamonas (sp)pneumonia that I’m dealing with. Work on my gut micobones. Glad I saw your show. Thanks!!🙋‍♀️

[@courtneytyler-yo4pg]

Enjoyed this poddy!!! Such great info, thank you

[@skinnydee1886]

Thank you Mr. Rich for having Dr. Spector. This was a very interesting podcast and I've learned a lot from it! Thank you both and God bless 🙏🌹

[@invclavvy3278]

😊😊😊😊😊😊😊😊😊

[@sandrawilson4647]

That's soooo awesome that Dr B is there 🎉

[@willbulsiewicz6554]

Haha. Yeah it was fun to hang with Rich and crew in a more relaxed way. I munched my popcorn and enjoyed the show.😉

[@magicjack100]

Oh my God what a mind opening talk. Thank you, need more.

[@BLacknesmonstaz]

Been carnivore since Jan 2023, no vegetables or fruit. Eat twice a day with 14 to 18 hour fast. I've done a third meal but then I push to a fast immediately after.

[@sonjalloyd2423]

Yes it’s long. Yes it takes concentration. But boy is it interesting and enlightening. Looking forward to receiving my test pack from Zoe this month and helping the project! 😊

[@Sandra9135]

Excellent interview and information on microbiome. It has helped me tremendously.Thank you.

[@patrip9085]

Amazing info,thank you 🙏

[@angelahorsburgh9954]

I did the Zoe health programme. Best thing I’ve ever done, it was so enlightening. Have radically changed my diet for the better and Sam seeing the results.

[@MyUltimateStuff]

Angela, thanks gor your comment. Im very interested in going thru the Zoe program. Does this take high stress into consideration? Ive viseral fat to get rid of - & stress eating, stress in general is causing this resistance.... tanks for your response (& yes, im trying to do mindfulness n meditation/prayer routines... :/ )

[@angelahorsburgh9954]

@@MyUltimateStuff what I have noticed is that I’m sleeping much better and feel way less anxious. I’m putting this down to having improved my gut microbiome. Those little bugs communicate with your brain. It’s really fascinating. I was sceptical at first, but not any more. The results speak for themselves. I’m more comfortable in my own skin and find making the right choices just easier.

[@karenulvang5375]

@@MyUltimateStuffGo through the questionnaire online. It gives you an idea of what it tests. Can you afford $29 month for long term plan? I am thinking of it for research into me doing better and improving habits

[@LAnn-en1vg]

Great podcast! Thank you. You pick all the greatest people to hi lite. Life enhancing and in my case life changing. Would like to see a podcast on chemicals in packaging.

[@djj3357]

Was vegetarian from Nov 2007 until April 2021... 4900 days. After leaving a laborious job, which changed my levels of energy expenditure, the vegetarian diet started to destroy my gut. Went keto for a helpful change. It helped tremendously. In Nov of 2022 i went strict carnivore. It was the best health decision ive ever made! My emotional, 2:25:11 gut, & physical health have never been better!! 🔥🥩💧

[@superluci58]

I'm so happy for you. Lion diet? PKD?

[@saym2756]

Yes - I question his dismissal of carnivore diets. Mostly because we know about traditional societies like the Inuit who did well with a fat-based diet. So it seems like you can’t just dismiss it out of hand like that? Edit: looked it up and I’m finding some sources refuting my statement about healthy Inuits! 😂 possible issues with lifespan, arteriosclerosis

[@karenulvang5375]

Then you aren’t afraid to submit to the tests and the monitoring through Zoe to prove your points? I am sure they would love to reflect this into their research. I would want to know. Have you been on any antibiotics last three years? Are antibiotics in the meats and dairy consumed? Help them/us out.

[@2DReanimation]

​@@saym2756well, when were they studied? When western food was introduced? As that's what I heard destroyed the health of Inuits and native Indians as well.

[@leninlau9583]

A vegetarian diet never destroys your micro biome, that’s what those micro bacteria eats

[@knotanitter]

Great Tim is on here, top cited Dr.

[@samantha-kemp-therapy]

This was brilliant.

[@BeliSetip]

Not a second too long. Thanks for this wonderful, honest, in depth conversation with one of my favourite scientists. What a fascinating journey. Thank goodness for citizen science and visionary entrepreneurs. I'm a big fan of Zoe and Tim's "What We Eat" is a great read. Thanks Rich :)

[@melissacharltn]

My heart goes out to you, Bob and your family. May God send you many blessings in the days ahead

[@guidetopermanentpeace7523]

Who is this Bob Butter bob ?

[@urkiddingme6254]

I have made kombucha at home just using the sediment at the bottom of purchased kombucha, like this expert mentioned toward the end of the program . I hold the store bottles up to the light and buy the one(s) with the most sediment or even a bit of gelatinous stuff hanging around the bottom of the bottle. Drink the purchased kombucha, save the sediment for making more with tea and a bit of sugar.

[@erikramos1267]

Would you share a recipe for your home brew?

[@urkiddingme6254]

@@erikramos1267 Hardly a recipe. Take the slop at the bottom of the store-bought Kombucha. Put in a clean jar. Brew some very strong tea and let it cool to lukewarm. Add a little sugar. Pour into the jar with the Kombucha strains. Cover with cheesecloth or other porous material so air can reach it, but not flies. Let sit a few days in a warmish (not hot) spot. Taste every day thereafter to see if it's done. Refrigerate. Can re-use sludge at the bottom to make another jar. don't use artifical sweeteners; the bacteria need sugar to feed them. Don't use honey; it's antibacterial. The Kombucha I bought for this was Synergy brand, but any organic brand probably works. Synergy is just what the Natural Grocers store in my town carries. Buy the one with the most goop at the bottom.

[@2DReanimation]

Kombucha mother is a culture of bacteria and yeast that grow together into a floating mass -- that's what's used to produce new batches of kombucha. So you may not have all the bacteria and yeast in your culture, or does it gather into a mass floating at the top?

[@urkiddingme6254]

It varies. Usually I eventually get the jelly-like floater at the top. If I don't get that I figure it's not worth pursuing further. @@2DReanimation

[@veryannoyingname]

The bacteria yeast combination varies in the liquid and the scoby. If you just have a choice of using one of them, using the liquid is better. But having both is good. The bacteria at the top of the container is different from the bottom of the container too. Also Jun kombucha made with honey is good too but has different organisms in it

[@zhannabolotina6066]

You look so handsome Rich! Stay in this style!!! Great work as well!

[@rpswirl]

Fantastic interview, always something new to learn on this channel. I Thank You!

[@laylaverbance4673]

Rich, it's funny how raw veganism keeps getting mentioned here and there in your talks....wondering if you'd thought about doing a more recent interview of one of the fruit-based raw vegan advocates or athletes any time soon? They seem to touch on many of these same issues, maybe with some insightful perspectives? All the best

[@james-jq8sk]

An interesting interview. In Australia, it is illegal to use glyphosate on oats for pre-harvest herbicide application, also know as crop-topping. Remember folks, this guy is just marketing his book.Another point to bear in mind is that Hadza tribe members also are physically active for many hours per day, hunting and gathering, digging out roots, and general foraging, in other words a fairly high fitness level....

[@theresapryor1589]

I can’t wait to read your book!

[@hahaipokedyouoel483]

I use seeds and nuts for brain and bone health. Turmeric for pain. To many veggies to mention for collagen production. Thanks

[@RRusciani]

Funny that I was an ER nurse during the thick of COVID in 2020 in NJ treating countless COVID patients without PPE and worked on the COVID unit as well and never got COVID. I moved to TX in the last quarter of 2020 and worked in the ER during the time of the delta variant, never got it. I worked for an ER administering monoclonal antibodies to COVID patients, no PPE, not infected. My husband got COVID in 2022, I did not get infected. I did get the J&J shot in 2021 and got a large abscess near my cervical spine that required surgical removal an antibiotics immediately after the J&J shot and ended up losing 8 weeks of work because I acquired C-diff that took a couple of weeks to dx due to the incompetence of the medical industrial complex. I don't trust governmental agencies and big pharma. I will decline annual "vaccines" from now on because of all of the malfeasance and misinformation that I have been exposed to following the COVID debacle.

[@juderickman8275]

🤔

[@leninlau9583]

The needle was probably contaminated, nothing wrong with the vaccines, millions were saved by them

[@Gypsy218]

I think it’s important to distinguish between identical twins who have similar environments vs different.

[@sarahfox9500]

Brilliant! Absolutely love this style of Sunday Show. So refreshing. You two trying to get those doughnut shots 😂

[@sarahnortheastenglanduk6276]

I wish u happiness Joe. Take care

[@patriciamurphy2085]

Banning GMO, pesticides, apeel, Poison water, vaccines for children and everyone.. might be a start to getting good gut health

[@SPS263]

Yes, plant based diet will definitely make to many people life's and the planet... But! You have to be your own doctor (like my mom s wisely said years ago). I had and still have guts issues since I was a baby. What I learned from all these years was : you have to pay attention to want you eat and see the result. Like an experiment. And trust me I did a lot of them! I know that it will a disaster for my body if I become a vegetarian or vegan (don t get me wrong I would definitely do that if my body allowed) but I know now that what my.body digests easy and without a problem is animal protein (meat), carbohydrates (rice, potatoes, gluten free and lactose free produits, some fruits, dark chocolat and loads of water). That s it! The amount of legumes is a very small portion (when I eat them). So I know which ones are the red flag that I can t eat them at all(gluten, lactose, oranges, any kind of spicy food) I know which are the yellow flag produits that I can eat when my bowl is in very good shape (beans ,tomates, green leaves, fish, juices, café, tea, avocado, all the berries ) and the green flags ones that i mentioned above. It took more than 30 yeas to understand my body. What serves it and what it doesn t (despite of all the good nutrition behind them). my list is not perfect. I'm still adjusting. if I to give any kind of advice would be : know your body .Really listen to it. It is always speaking to you. And be aware of the social environment that you are living in, stress is a poison to your mind and your guts. Be healthy everybody🙏

[@rredding]

Perhaps you might want to go to a plant-free diet for, say, 3 months.. Carnivore sounds extreme, but many people with health issues benefited from it. Later you can add other items step by step and see what it does for your body. I am omnivore, but moving towards carnivore ( I never really liked vegetables, legumes etc.) I am very careful with fruit, or fruit had been 'enriched' with loads of sugar. Later you can add other food

[@lisamcconnell3546]

Check out Dr Mark Pimental- sounds to me you have SIBO!!! If I ate legumes feeding my SIBO microbes 24hrs later massive rheumatoid flare!!!

[@deepost2604]

I’m about to have birthday #81 and still learning what works for this body. Recently have needed to increase protein to focus on strengthening muscles. When I needed help to get out of a chair, I knew I was headed for trouble! It’s really an ongoing process.

[@deborahcapill6939]

Outstanding podcast. Informative, fact based discussion with intelligent questioning. Thank you.

[@harrparr8988]

And Tim had no notes.

[@ayahourani8087]

I am Arab and I am not completely fluent in the English language. The university doctor asked me to write this podcast in 500 useful words. Can you help me?

[@anoshya]

Many people who are unable to obtain adequate food and suffer starvation would rarely be bothered about their gut health

[@leninlau9583]

Yes, but the majority of listeners of this podcast live in countries where there is an abundance of food, so I don’t see the relevance of your comment

[@juliesill8074]

Thank you! Really appreciate this discussion. What CGM would you recommend? I am extremely curious about this data.

[@beardumaw24]

Also glad you talked about the carnivore diet, so much unknown about it. Thank you.

[@ayahourani8087]

I am Arab and I am not completely fluent in the English language. The university doctor asked me to write this podcast in 500 useful words. Can you help me?

[@TMiller808]

Yeah! So grateful to come across this helpful information! Thank you...mahalo nui loa

[@StepOnTwigs]

Yes Rokas!!! Bought my Rokas Lockhart few months and iam in love with them. They look awsome and they dont slip one centimeter when i run and sweat. Cool to see them on the channel.

[@tigerbunny6778]

This is fascinating!!!

[@ketherwhale6126]

All these things have been discovered in the veterinarian world. Too many inoculations ( over vaxxing) over processed dog food, etc. has led to poor outcomes or results in your pets general health. Arthritis, hip dysplasia, bones not fusing properly for lack of hormones due to early neutering & spaying. Poorer health & behaviour in general with pets. Now there’s a revival for raw food for dogs and more civil neutering like vasectomy in male dogs and tubal ligation for females. This keeps hormones at the forefront for health and does not affect temperament negatively. This could also be explored. There are many fringe vets who were clAssically trained who through the years were realizing many unnecessary treatments were used simply to generate business and profit. I think that would be a great topic in light of this discussion as well. This was very detailed and in depth and I enjoyed this topic & guest.

[@Hermeneuticar]

this video should have 1 billion views at least !!!!!

[@wendykay3195]

I love this, thank you

[@ladybrooks3885]

Amazing, life changing. So informative.

[@ayahourani8087]

I am Arab and I am not completely fluent in the English language. The university doctor asked me to write this podcast in 500 useful words. Can you help me?

[@HealthHacksDaily01]

love this

[@catherinebell122]

Fascinating- more please

[@amyoliviabell]

I was thinking of trying out Zoe but wanted to know more about the work Tim is doing so it was helpful to listen to this podcast and has inspired me to go ahead with trying the Zoe app out 🙏🏽 Thanks for this interview. Ps i love all the different guests you bring on and the themes of the podcasts - you stay true to your field of interests and interview voices of note in those respective fields.

[@jonathanbowen3640]

I have done zoe. Its a mixed experience. Its all a bit ad hoc. Some of the testing stuff is a mess. It wasn't clear when to do my finger prick( and how it relates to the muffin eating timing) test and i did it a couple of hours early so that may have spoiled my fat response test and result and they wouldn't send me another despite the tests costing basically nothing. I got my results back and im happy with the results. The most usefull thing tbh is the food tracker and the blood sugar sensor that sticks to your arm and connects live to your phone, so you can see it going up and down to various foods.

[@amyoliviabell]

@@jonathanbowen3640 thanks - good to know. Interesting about the lack of info regarding timing for finger prick - If and when I try it out i'll be sure to get clarity about that. Thanks again

[@jonathanbowen3640]

@@darlenes520 I'm glad at least you found the directions clear. I have done UX and graphic design at a professional level and their timing chart of test day was a joke. I would never have released a product in that state. They got everything wrong with that one. Also the app doesn't help with test day activity timing, no clear reminders. I hate using my phone for this sort of thing even though its a pixel 7 pro xl so quite a large high quality screen. Was it too much to ask for for a desktop application or website site. I was shocked at this omission. I couldn't even cast it to a monitor or smart tv. Just really amateur. Considering the price of the package. I'm not happy watching long videos on my phone when I have several large monitors on a proper desk. The only way to use the app properly is with a tablet. Back to test day. No mention that the muffins are not only supposed to sync with the sensor but crucially also the blood sugar finger prick test. This would have been perfect. The sensor is by a different company. so you have to use their app which was mediocre at best. The mini tests like eating three pieces of white bread didn't actually affect the final result!! Staggering omission IMO. It also makes doing the tests less valuable. They were poor in my opinion regarding customer service, I chatted in the app, surprisingly quick response, to a lady and told her I notice the specific cap between first and second muffin and just did the second muffin at the approximate time that was visually suggested on the chart and she just said your test results wont be accurate, so I said well just send another and a few of those muffins I can see the paper blood thing online and it costs nothing and she said "we have high conscience in the accuracy of the results." So its not the end of the world I can always do a blood fat response with another company later. But I thought the whole point of it is to get the food scoring system based on the three aspects: the sugar, fat and gut. In the end my blood fat response according to them is quite standard and even if its slightly better or worse than their premature (by a couple of hours) results.it should affect the food scores too much. Im not sure whether they took the missing two hours into account. No idea. I was surprised it didn't also take into account DNA. I have tonnes of food related data on my DNA. I have done 23 and me, DNA fit etc. Also the DNA data analysis is constantly improving over time and will only get more useful I'm also not happy with the price. The monthly fee is too much. Ill give it another few months then like you I will do the tests again in a year however. But I doubt they will do a proper comparison I read somewhere you loose everything once you cancel the monthly fee. It's interesting and I glad I did it but its definitely technology and a company still I nits infancy. I compare this to other testing I have done in similar diet and body aspects. I'm very used to testing following instructions etc. Note I did the UK test when may be slightly different. I found the barcode reader and its specific food product data base impressive. overall so far 7/10.That would probably improve over time though. I would recommend it to others , but if you make a single mistake during test procedure the whole thing is compromised and all the money wasted.

[@kkpaine]

@@jonathanbowen3640 Zoe should see this.

[@breathewelldentalservices]

I've been following Zoe for quite a while now and implementing loads of their advice...but up until now too tight to spend the big bucks on their programme but will probably be tempted when they upgrade their CGM to the Libre 3 Have you started on their programme?...if so how are you finding it 🤔

[@paulfortone3049]

If you fast and avoid seed oils, grains, and sugar, you can literally eat anything and be healthy.

[@panes840]

That's not true you can't just eat anything .....

[@johnnybotz]

Finally Open sourced health awarene

[@kathleenclarke828]

Started making my own kombucha and after 6 months got into a 1 1/2 year of gut pain and explosiveness. Just a little story to keep in the back of your mind! Gratefully healed.

[@lululove6175]

Fermented makes my histamine reactions wild….not for everyone.

[@sashanealand8315]

i got super sick from kombucha

[@Crimetales123]

That sounds great, but I have a question. My mother ate Popeyes every now and then, meat all her life, white bread and rice all her life, cooking oil all her life, sweets, was a bit overweight all her life, didn't exercise too much all her life etc. she is now 98, only take thyroid meds, & calcium pill for osteoporosis. She has her normal mental sharpness, and does her own business like overseeing her finances. She only has osteosporosis and broke bones. Things she did right was not overdo eating out and worked a lot ( at home) but not briskly. What do you say about that?

[@John83118]

I'm enthralled by this content. I had the privilege of reading something similar, and I was truly enthralled. "Better Sleep Better Life" by William Brook

[@coldshot5555]

Just ate my 2013exp date Kimchi...it was so tender and taste superb...Plus I save the juice and put in a bag of frozen stir fry veggies and ferment them real easy...as when the PH hits 4.5 I know the friendly bacteria has done it's job, and, it can be chilled...and that makes 12 different strains plus whatever was already in it....Then I add a little of my home-ade Kombucha and and I get 30 morrrree strains...ahhh but you all ready knew that...good man...

[@vivianvanderhoek4778]

1Amazing information and research1 Thanks so much! making Zoe available in Canada - anytime soon?

[@laurensargent9471]

I was thrilled to participate in the Covid symptom tracker, have tuned in to the podcasts, now doing the health study. Go Zoe

[@dettenelson5161]

COVID was planned, it's a depopulation programme

[@sandytw5229]

Rich, great show, please could you ask Dr Tim to have plant based muffns, they only have vegetarian, would love to try it, but being vegan .... thanks a Million 🙏🙏🙏

[@pinnaclepottery635]

Beans are also sprayed with Glyphosate. Always buy organic. And grass fed organic milk is available in many grocery stores. Dairy nice 🐄

[@DebtToHealth]

It would be interesting to hear his take on the newest preservative for fruits and vegies... "Apeel"

[@kkpaine]

Agreed!!!!

[@susanlombardo8444]

Seeing a makeover would be awesome of Guido’s Great Grandmothers property! Have a great week! 👍😋

[@brendafosmire6519]

Great information. I would be interested in hearing from David Montgomery PhD who wrote the book What Your Food Ate

[@evanhadkins5532]

When they've got some good data I'll be interested to see if it clusters. And is so whether the grouping relate to traditional differentiations - the temperaments and so on. When people were less mobile people made observations about the effects of the local diet on populations.

[@joe1071]

Anyone else go check their oats? Mine are thankfully glyphosate tested and free of glyphosate. Phew!

[@austingreenthumb]

Would love for you to do an episode of Bryan Johnson!

[@aaronpoage597]

To this layman, it would appear that the over use of antibiotics has had a large part to play in the detriment to overall heath and the diversity to our gut micro biom

[@lindapelle8738]

Sure wrecked mine!!!

[@unholyquail4560]

Don't forget that Meat and fish still contains antibiotics that were fed during the growth time. It might be lower than the dosages you get from the Dr.. but as we start to understand small quantities over a prolonged time will mess up the biome. Same for saturated fats from animal sources like Dr. B already stated to be detrimental for the biome.

[@myrtlemoore7611]

This is fine and I can listen to You for hours and weeks but Sometimes people Don't have time for a hold of that You need to get Down to it what we should be doing just get to it

[@NasraMohamed-nn8lp]

First i Thank my Almighty God next I thank Doctor tin and my God bless you.

[@kunverjihirani276]

Good video 👍

[@deborahnagel9011]

carrageenan hurts my stomach, makes it hard to go to the bathroom ,it dammages your intestional wall so you cant absorb nutrients

[@JamesCudworth-xq6mk]

Interesting conversation between Dr. Spector and Rich Roll, having completed the Gerson therapy to restore my personal health, energy and spirit over 10 years ago, continuing my journey with a whole food raw plant based diet over these years I eventuall ran into trouble in the form of plant baseed oxalate poisioning whereby symptoms like cramps, arthritis, tendonitis, deep vein thrombosis, heart palpitations, tooth decay, etc. Seveir pain 24/7. As it turns out a diet high in oxalates with out consuming with a binder like calcium will eventually chelate out many of the important cellular minerals. Both Rich and Tim to be fair my suggestion is to look at the work of Sally K. Norton and toxic super foods. Even better would be for the both of of you to engage in a pod cast conversation. After all if you truly are a public service to the well being and not for corporate profit than, fair is fair and lets have this conversation and head off potential future problems in wellness. My 2 Cents JC

[@ClassicJukeboxBand]

Those guys are pigheaded about vegetarian propaganda. Humans evolved to eat meat, and this is reality. This is why we prefer meat. The problem with some people is that they already believe something, like vegetables being the best foods we could eat, then via confirmation bias, go out and find science that already supports what they already believe. This is the problem I have with science, is that it can be massaged and interpreted any way you would like to confirm what you already believe. A better way to get to the truth sometimes is to just use evolution and instinct to tell you what you should do. We evolved instincts for a reason, and mine tell me vegetables are not what I was born to eat, period. Humans were not created by scientists. We were created by evolution.

[@texanscheer09]

Dr. Spector talked SO MUCH- and I’m VERY thankful for that. Thank you so much for the wealth of information. 🤍🤍🤍🤍