What Does Professor Tim Spector Eat in a Day?

[@matthewhook3375]

I'm in my mid-30's, morbidly obese and diagnosed with type 2 diabetes in February last year. Two weeks ago I was referred to a "dietician and wellness coach" who educated me about how pervasive UPF is, and the importance of a "real food" diet. For the purposes of blood sugar control, he advocated for a very low carb, high fat diet - essentially keto (but he was careful to refer to it only as a "real food diet"). Two weeks in and I have more energy, better concentration at work, I'm no longer constantly tired, and my mental state is greatly improved. I now have the energy and motivation to take my dog out for 2-4 mile brisk walks daily and go swimming at least twice a week in the evening. My blood sugar levels are now spot on at 5-6 mmol/l - the meds I was prescribed only ever "managed" it at around 8-13 (high but not dangerously so). So far I'm 5kg down in two weeks, another 55 to go... Long road ahead but this approach clearly works. Hope I'm able to turn it around in time to keep myself out of an early grave.🤞

[@Saweetie__]

What foods and meals do you eat to give me ideas please 🙏🏻

[@jenniferkeeling1126]

Congratulations on your lifestyle change and wishing you the best health now and in the future 🥰

[@matthewhook3375]

@@jenniferkeeling1126 many thanks, very kind of you. I'm down 10kg now so still heading in the right direction!

[@smstc311]

Wow, what a wonderful and inspiring testimony! Well done, you!! 🙌

[@DarkKnight-db1dy]

Can you pls tell us useful info regarding the diet you follow? And also can you update us on your current progress on health metrics?

[@davidwilliams504]

This is the diet I have, more or less, followed for the last four decades. I trained as an osteopath in the UK in the early-mid 1970s, but my great love - personally & professionally - was always nutrition. After reading Yudkin's book, "Pure White and Deadly," in my early clinical days, I was drawn away from the Ansel Keys theory relating to the evils of saturated fat, towards a low (or non) refined carb., whole food diet. As an osteopath I was also aware of the importance of gut health, and how life choices profoundly impact it. I'm now a 70 y o, have a BMI under 25, near perfect health, take no medication, walk kilometers every day and workout with resistance training 2 - 3 times a week. The tragedy is I live in a retirement complex surrounded by folk of a similar age, the great majority of whom are over weight, over medicated, overfed (in terms of carbs & empty calories), underfed (in terms of sound nutrition), underactive and in poor overall health. People ask me what my secret is. I tell them, but few listen! I heartily commend your recommendations, Tim. It is deeply gratifying to see more and more top health professionals embracing these things! Thank you. David (NZ).

[@wjs5773]

Yudkin was a great man and so badly maligned . He was right and if we had listened back then we wouldn’t have an obesity crisis now.

[@donaldevanshennings7732]

The people you refer to are " over fed under nourished ".

[@user-nx6ji9tk8i]

So glad I was trained in the era of Yudkin too! No wonder I felt so adrift from the younger ones in my profession for so many years! Robert Lustig ( US ) now taking his sugar message ( & so many others ) as if it,s all new. Such a tragedy our food culture, politics & and money markets so stacked against nutritional science. Obesity, diabetes and all those ‘diseases of civilisation’ we,ve known of for the better part of a century still ignored. The economic crisis and disadvantaged living in ‘food desserts’ will not find Tim,s message very accessible. National policy change is called for.

[@TB1M1]

Ancel Keys never said that, in fact his conclusion was a Mediterranean diet has the most benefits similar to diet of Japan. Jeremiah Stamler is proof of this aswell. Keto people seem to always bash Ancel Keys, but his work just showed what Harold Himsworth, Walter Kempner already discovered years previously. The US government misinterpreted the results and started adding sugar to everything

[@chrisgeorge5190]

"I tell them, but few listen!" Hear Hear!

[@marktodd7397]

After finding out I had high blood pressure and watching Tim get interviewed on Diary of a CEO i decided to cut out all the processed foods and lower my carb intake After 7 days my blood pressure readings have fell into the normal range. ive lost 9lbs but most importantly Ive had a bad hip and have walked with a limp for about a year now and it has disappeared I cant believe it to live without pain is a blessing I've never felt hungry at any point.

[@VegFit]

Key takeaways to improve your gut miscrobiome - 1. Eat 30 plants a week, including the herbs and spices 2. Have some fermented food everyday eg. Yogurt, Kefir, Kombucha, sauerkraut, Kimchi 3. Pick your plants that are high in color and have some bitterness (high in polyphenols, good for gut microbiome) 4. Cut out ultra processed foods Thank you for sharing this 🙏

[@KoKogoddess]

thanks for these beautiful notes

[@helendonnellan1045]

7 Gt567translate ct

[@patlouw2364]

Is that enough protein?

[@Sam501UK]

Does it have to be 30 different plants? Or, for example, can an apple a day count towards the total?

[@satansalley6526]

Hanx.

[@donahileti9282]

I am a state registered dietitian and with your influence, I changed radically the advice I now give to my patients and the way I eat my self. All these processed snacks we felt we had to eat every couple of hours!!! I now returned to the Mediterranean diet I was brought up and changed following my university degree! Lots of beans, yoghurt, fruit, vegetables, coffee and olive oil as well ad no snacks in-between meals. Feels great! Thank you for being so inspiring and not a typical stuffy professor 😉

[@jacquelinearcher1158]

Any advice for post menopause ladies who find following calorie controlled diets don’t work ? Anymore ..

[@aaaaancly]

What was the state's take in this when you were trained? I saw a dietitian a while ago for GERD and pretty much agreed with Tim's diet. I was allowed grass fed steak once a month, fish, nothing processed at all and lots of bed nits olive oil coconut oil etc. It worked. The GERD has gone.

[@wjs5773]

@@jacquelinearcher1158 I sympathise and empathise being a post menopausal woman myself. I stopped calorie counting and moved to a Mediterranean type diet with high protein medium fat and low-ish carbs ( the good sort..pulses and legumes) and combined that with intermittent fasting of a 14:10 type. No snacks no artificial sugars and hardly any processed foods either. I made sure I had kefir and or kimchi every day too. This enabled me to lose a total of 15kg in two bursts of six months each without calorie counting or feeling hungry. I stopped the intermittent after six months each time and just tried to do the Mediterranean diet five days out of seven as a maintenance regime. It worked and I haven’t put the weight back. I am planning to start another six month “burst” to lose another 5kg hopefully. It works because it is basically a way of eating healthily forever. I really recommend it.

[@KathysFlog]

@@jacquelinearcher1158 The Fast 800 diet is fab. Very healthy and very motivating. I am morbidly obese and lost 2.5 stone last year. I still have some to go BUT, I know what and how to do it.

[@claredavies7874]

I thought black coffee on an empty stomach in the morning was actually bad for the stomach???

[@lindajeancountrymusic]

Thank you so much! I only just heard you on an interview the other day....and a few things you said have changed my life already. i'm a non fat, diet food products eater and yet i'm the heaviest i've ever been at this present time. Went to the store...bought all diff vegetables AND.....FULL FAT yogurt and cottage cheese! I'm already proud of me....and i'm so thankful for finding you! I"ve had a brain injury for five and a half years and before that horrific troubles with my stomach that noone seemed to be able to figure out.....i've learned of the important communication between the gut and the brain since being injured and i am determined to get my gut healthy to help my brain in it's very slow healing process. So....sorry i'm long winded.....but THANK YOU!!!!

[@jethroblinman3031]

HI PLEASE LOOK AT LION MANE MUSHROOMS THEY ARE VERY GOOD FOR THE BRAIN ..I WAS TOLD ONCE WE HAVE 3 BRAINS ONE IN THE HEAD ONE IN THE HEART AND ONE IN THE STOMACH

[@violetviolet888]

@lindajeancountrymusic How are you feeling now?

[@theancientsancients1769]

You have made an excellent 👌 point ☝️ The gut affects brain 🧠 health and mood!

[@anthonybruno8965]

You like to hear good things about your bad habits. Dairy is for baby cows.

[@dermotdonnelly5495]

It seems to me that these were very light meals and I believe I would be starving if I ate just what Tim ate in this video every day.

[@Inwoodarts]

Yea and u wouldn't have a paunchy belly either...lol😉

[@tixchicken]

why he is a stick probably good diet for an old man who doesn’t need as much protein anymore for muscles

[@tamashumi7961]

I thought the same but now I think, he didn't say how much but what to eat. If you ate the same but more you wouldn't starve, would you?

[@Sunshowers902]

😂 yes I couldn’t survive on one slice of bread for lunch lol but he’s doing a great job trying to teach us about gut friendly foods 👍

[@karawaller9772]

He’s eating a lot of fat which is higher in calories, so they may look like light meals but they are calorie and nutrient dense.

[@MargaretAble]

Followed it for 3 weeks now & starting to see results feel so much better sleep better, tried food I,ve never eaten before & was amazed at the tastes, with heart failure & feeling groggy most of the time, this is far better than the dietitians ever recommended 🙋‍♀️

[@Csoery]

With the myriad of food/health channels and podcasts out there providing conflicting info on literally every nutrition related matter, I really love Zoe's simple, realistic, down-to-earth, fact-based approach. I hate stressing over food but I find all the tips I hear on Zoe easy to understand and follow. Eat local, eat seasonal, avoid processed food, have variety, etc. - doesn't require exotic ingredients or obsessive calorie counting or anything. Doable, reasonable. I follow the podcasts and have learned a lot from them. Many thanks to Prof. Spector for the science and Jonathan for the practical, insightful, important questions and clear summaries. Great team, great work.

[@anncarroll5580]

Thank you Tim, I think your diet is excellent!! Mine is similar, I never eat between meals & like you more often than not do not need breakfast!! I love salads, which I mostly eat at lunch time with some protein, then plain yogurt & fruit & nuts. Evening meal is protein & vegetables, sweet potatoe then fruit & yougurt again. Just love every sort of berry’s !! I am 83 & still enjoying my life & my joy of people & walking!!

[@lorrainemcintosh9462]

So interesting. How does one go about finding out which particular foods are good for your own personal gut ? Thanks

[@TimSpectorMDFRCPOBE]

Hello ann❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@TimSpectorMDFRCPOBE]

Hello Lorraine ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@dlewis6357]

he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.

[@TWOKDOK1]

Well done Tim, probably owing to you being in the relaxed atmosphere of your kitchen, your delivery was much improved both in fluency and clarity. Of course you weren’t having to concentrate on the details of complex charts. You seemed much happier and positive than of late.

[@juneconlan5366]

I’ve been eating like this for years no medication it makes me so happy

[@malaudisa]

Dear Tim, after following your very informative, albeit somber, Covid ZOE videos for many months , it's nice to see you share a far lighter, happier, subject with a smile on your face. Best wishes from Canada, hopefully you will bring your program here as well!

[@sroberts605]

True, (about the lighter, happier...) but should we have a competition to interpret Tim's expression after trying the cauliflower, lol?!

[@AndyReadGuitar]

Agreed! Great to see him relaxed and happy!

[@rowanscmorien4761]

It's lovely isn't it! Like ah there's space for educating us on other public health topics now that's nice.

[@annabellea82]

Dear Tim, if I want to add /eat meat, is chicken the best for my health Annabel Lea

[@yinoveryang4246]

@@sroberts605 I found baked cauliflower needs to be eaten just after it's baked. Putting it in the fridge? doesn't hold up the following day

[@DrClareLynch]

Since becoming aware of your work, I've adopted a daily kefir habit and have started making my own kimchi. I've also been adding lots of colourful veg into my diet - if it's purple, I'll buy it. I call it "spectral" food.

[@bastonor]

Well I certainly do have two generous tablespoons of self-made kimchi at breakfast everyday! Stuff's marvelous. The kefhir though smacks of childhood trauma and is a no go area.

[@lizwilliams14]

I make my own sauerkraut and kimchi. I had a go at kefir but I just found it too much hassle. I can buy it but I’m sure it’s not as good as home made. But it is what it is.

[@m.i.n.k.y.m.o.o.]

Tim spectral food 🤣hehe

[@anasanwar6629]

How to make kimchi

[@anasanwar6629]

@@lizwilliams14 how to make sauerkraut

[@brendahall5868]

I was a Zoe contributer via Covid app. I have lost just over a stone in the last 4 weeks by following similar food selections with recipes using Gregg Wallis Health. I am registered blind and an injecting diabetic so reading packets is a problem. By doing this I have found my sugar graph has become more steady with ups and downs well within good sugar range. I am trying to eat as many items giving variety so more enjoyment and I feel good at the age of 78. I intend working myself back to old body weight even though I expect it to take a long time. Thank u for your work and advice.🎉❤

[@sharimiller8311]

Thank you Tim! Helpful video, would love to see more of these. ZOE is helping me feel great and lose weight without dieting! It is also helping to control Lupus symptoms and sleep better. So grateful for the science your company has brought forth!

[@benjaminatom6215]

Hello gorgeous

[@LeeThomas-w2s]

No mention of meat or non plant protein ?

[@makeadifference4all]

Lovely video. I would note that more spices could be added to the avocado toast: garlic powder, ground cumin, and chili powder are excellent additions to the paprika, and a squeeze of lemon juice and crumbled feta cheese can be tasty additions. If I have scrambled eggs or an omelet for breakfast, I season the eggs too, usually with Italian or Mexican spices.

[@mikewinston8709]

Are you an expert? Are you a doctor?

[@meenakothari7841]

Thankyou so much for sharing these tips about healthy eating. We Indians also eat chutney made from a bunch of corriander+pudina+groundnut+ green chillies + salt + juice of half a lemon slight water n churn in mixer n keep. Its just delicous and that way we can eat a lot of plant herbs .

[@carolstaines]

OMG! As teacher, I ate almost this identical lunch for over 30 years! And, added a Mars bar, with a cup of coffee. Because of ZOE and Dr Chris van Tulleken, I'm now eating like Professor Tim today! My blood sugars are balancing, I've lost some weight and I make my own kefir and sauerkraut ...🤣

[@SimonHarby-i8v]

I have been following ~Zoe since covid had a bad effect on me. I find the adjustments since using the blood monitor and all the advise since has left me feeling less hungry and more comfortable with more energy and zest for life - great work all at Zoe - l love what you are doing,. keep it up..

[@oliviarobbinsmarquez5263]

Love this! I’ve been aiming for 30 plants a week for a few months now, stopped counting really, since it has became habit for variety. One thing I noticed after eating more plant variety is my cravings for ultra-processed food is practically zero! And meat is less appealing. That was a pleasant surprise! ☺️

[@tanyacarey1839]

I'm the same, and am actually craving vegetables instead.... and I enjoy the varied taste of vegetables so much more than I ever used to.

[@sid35gb]

The body often gets cravings when there’s a deficiency. No cravings no deficiency.

[@latinlollipop6126]

@@sid35gb what’s a sugar craving a deficiency in?

[@zilaz]

@@sid35gb bullshit, you're gut microbes can make u crave junk foog, no "deficiency" in those...

[@sid35gb]

@@latinlollipop6126 you answered your own question. Carbohydrate is a primary fuel for the body.

[@lynweston3009]

It’s typically shortsighted of the government to cut the Zoe funding but I’m really glad that you have decided to carry on with the excellent work you have been doing. You are now pretty much the only source of information on what’s happening with Covid and I rely on you to keep me informed. My 48 year old son has Covid at the moment. Thank goodness he has had all his jabs. Thanks for all the great work you are doing. I’ll keep logging.

[@amitamehra9529]

I am sorry but jabs are the problem. everyone I know who got the jabs and booster got covid multiple times.

[@amitamehra9529]

I am 65 and never worn a mask, got any jabs and have been totally healthy with Divine Grace.

[@johnnypopstar]

@@amitamehra9529 You are listening to conspiracy theory cultists. The covid vaccines are not the problem. YHWH does not exist.

[@peachent]

Did you really just say you're glad that your son has caught an alleged virus he's been vaccinated against multiple times? Can't you see the contradiction in what you've just stated?

[@annapachaclarke2392]

@@peachent So true, thinks her son is okay because he's had his jabs, yet does not question why in that case he has caught the virus, lol!

[@MikesVegas]

I’ll never forget a James Bond Film with Sean Connery ( From Russia with Love ) His Second Film, Bond orders Room Service Breakfast, ordering Black Coffee, Figs and Plain Greek Yogurt. I’ve had that breakfast many times since, using berries instead of figs, I felt great and it was delicious 😎👍

[@feanorian21maglor38]

I love figs and Greek yoghurt. Never realised it was a Bond thing!

[@mariag.5341]

It's so nice to hear an academic explain to everyone why when it comes to oil the best one we can use is extra virgen olive oil. I am Spanish and I wouldn't dream of using any other type of oil. Thank you for all this great and very important information.

[@chrisbo5288]

There are better fats than olive oil, bone marrow or butter from grass fed cows for example, way more natural and way healthier. If this guy would be interested in true valuabel nutrition he would have told us about raw meat and eating liver a couple of times a week, eating eggs and fish if someone likes that. All the plants he mentions are manmade and some contain bigger amounts of antinutruients. Nothing is out of nature. Completely unnatural diet he promotes (although its still better than the standard american diet, although what is not healthier then that?). I have heard so many experts over the years claiming having found the holy grail of nutrition, but not even listing the most nutritious foods on the planet: meat, eggs, fish and especialy liver is just sad. Shows you how manipulated and sick most of these so called experts are. They are selling you their crappy diet plans and powders while making a fortune on your wallets. My tip: Eat small amounts of vegetables, a certain amount of clean raw meat, eat liver a couple of times a week, eat 3 to 5 eggs daily (best source that is available of course), and if you like some fish, although its not everyones taste (so choose what tastes best for you and what you like the most)... see easy and simple, no powders no diet plans and you can save a lot of money.

[@hugoanderkivi]

@@chrisbo5288 Well I haven't come across fats that are superior to olive oil for the particular use case it provides. A source of healthy monounsaturated fats with a potent dose of antioxidants. Animal fats serve a different purpose and are beneficial as well. It's all about balance; it doesn't have to be all or nothing. Raw meat is not easily digestible and one can contract diseases if the meat is contaminated. Not sure why you are so against cooking.

[@chrisbo5288]

@@hugoanderkivi I am not against cooking, you can cook vegetables to reduce the antinutrients in them, raw meat is easy to digest (don't know where you get the opinion that raw meat is hard to digest, its the opposite), animal fat is the most natural source of fat and easy to use for the human body, plants oils are unnatural (olive oil might be slightly better though...), yes if the meat is full of toxins it can be dangerous, cooking can in some cases reduce the risk but there is no garantee. If the meat is fresh and you know its been tested before you can eat it raw. I have been doing this for years now and i never had problems. But i would be sceptical with raw meat from wild animals. It could contain parasites that could be very harmful for our body some of them could even be lethal, so i would cook it before consuming it. I eat raw meat and eggs (egg yolk) and some cooked meat as well as some cooked vegetables, joghurt and some fruits. It works very well for me.

[@hugoanderkivi]

@Chris Bo I don't follow the logic to that degree. Vegetables do have antinutrients like lectins, which do impair digestion. I only like my fish raw but not land-dweller meat. I prefer to cook it instead, and I get more nutrients that way. Extra virgin olive oil is the main oil I cook with; the other forms of olive oil are no good, and I don't consider them. They are similar to ultra-processed foods like almost all seed oils. Cold-pressed oils retain their potency and health benefits. Unless you are allergic or have issues with EVOO, I would suggest using it for some time. Makes me function and feel better. Cooking with animal fats, butter, or ghee is something I am a fan of.

[@chrisbo5288]

@@hugoanderkivi You get way more nutrients from raw meat then cooked meat. Its a false assumption that cooked meat contain more nutrients. Certain Vitamines like B12 as well as some enzymes are not heat resistant so they get destroyed when you cook your meat but if you eat raw fish on a regular bases you should be fine. You can destroy parasites by cooking it so it has some value. The protein structure of meat is destroyed when you heat it, therefor its harder to digest if you cook it. In a raw state its easy to digest but as you mentioned you should know the source so that the meat is safe.

[@kathcoles9108]

Can see this is your passion. Thank you . Please do this regularly, I for one would definitely watch. Also vegan alternatives would be handy . Thoughts on amount of legumes , rice etc ❤️

[@awhite3747]

This is a genuine question and not an attack (sad you have to say this nowadays) but, if you used dairy-free yoghurt substitutes, what wasn't vegan in his food?

[@awhite3747]

@@kathcoles9108You don't...eat yoghurt substitutes? So everything else would be ok to serve at a vegan meal?

[@awhite3747]

@@kathcoles9108 oh dear. I asked a genuine question looking for a genuine answer and inadvertently get a nut job. That'll teach me. 🙄 Never mind, dear.

[@kathcoles9108]

Yes it would be Vegan

[@suesmith2360]

I have been following you for some time now. My whole way of life has changed. Thankyou

[@cutzymccall7675]

I eat a lot of fermented foods now. They always make me feel good and the bright flavors really perk up my food plan, which is mostly keto, so I don’t eat bread. But everything else you eat here I do as well. I try to have salads with different plant based accessories, including walnuts, pecans, etc. I do love baked salmon, and tuna, which I eat several times a week. I’ve lost nearly twenty pounds over a few months time eating this way, down two sizes, way more energy…with intermittent fasting which simply means not eating if I’m not hungry and “postponing” meals (not depriving; I eat abundantly when I do).

[@Ssaidak]

I also eat daily fermented foods. Specially natto. Its strange he never mentions natto which is like the super fermented food.

[@rowenabaxter6367]

Hi Tim, Just to tell you that a few months ago on the advice from your book I started eating fermented foods - not a lot, but enough to have kept me feeling well, with more energy than previously during the winter. Thank you so much! What concerns me also is eating sustainably, so have been steering clear of avocados which I love. :(

[@joswift8097]

Many chefs are seeking alternatives to the avocado. But I celebrate the Spanish avo season while it lasts!

[@lucyg405]

Yes, I have avocados delivered from Spain, fairly sustainably by Crowdfarming.

[@jamesblo3316]

Animal agriculture is what is wrecking the planet, food wise, so don't worry too much about avocados.

[@rowenabaxter6367]

@@jamesblo3316 Yes, thanks, you're right, it's a much less important issue. Now for those avos....! :)

[@janestub]

@@jamesblo3316 yes it is, but you have to think of the people whose livelihoods depend on it and it will not always be easy for them to adapt.Or be 'resilient'...also I believe Spector is not totally into vegan and vegetarianism which does not suit all.

[@stonecoldsteve316uk]

Iam a post liver transplant patient who since late 2019 has lost just over 5 stones,the biggest issue i have now since havin a serious case of covid is,finding healthy foods that are easy to cook that also give me missing energy levels so i can go to work

[@WyreForestBiker]

I became a vegetarian for 8 months when I met my partner . I can honestly say I have never felt so constantly unwell . Stomach pain ,wind , unpleasant bowel movements , a lack of energy etc and NO weight loss . My partner , a passionate veggie eventually begged me to stop and I returned to my normal diet . I began to feel better within days . Since then I tried a Low Carb' / low sugar diet , Eggs ,oily fish , Chicken no ( or very little ) bread pasta or rice or grains but still good portions of veg .... I have lost 2 stone , and have never felt better , masses of energy / no stomach or bowel symptoms / great sleep / physically stronger , I feel 20 years younger ... My body NEEDS protein .

[@timtreefrog9646]

There are plenty of veggie protein sources, nuts, legumes, soya. In fact most foods have protein in them, particularly veggies, and even potatoes. Anyone who eats the right amount of calories should be getting their RDA protein allowance easily. Eating a tin of baked beans gives 1/2 the RDA of protein required for a full grown man for example. Doctors see far high incidences of fibre and vitamin deficiencies, than protein deficiency. What is good for some may not be good for all of course. You have shown this :) People just need to be aware of where the protein is from. I can see that you are aware :) However, not everyone knows that both processed and red meat are carcinogenic. The recommendation is to eat NO processed meat and only one portion of red meat a week for optimal health. (This is because heating up the haem in red meat creates carcinogens.) However, the benefit of consuming red meat once a week outweighs the carcinogenic risk. news.cancerresearchuk.org/2021/03/17/bacon-salami-and-sausages-how-does-processed-meat-cause-cancer-and-how-much-matters/

[@mefood6686]

It does not sound like it was protein that was missing, but that your body was more efficient at using the diet it was used to because I think it would be hard to be getting no protein as a vegan or veggie.

[@timtreefrog9646]

@@mefood6686 that is what I was saying in a round about way... Protein deficiencies tend to only occur in the frail/underweight and elderly. If you're getting enough calories you're getting enough protein.

[@mefood6686]

@@timtreefrog9646 then B12 deficiency? I would think that more likely. I find a similar thing but had bloods tested and even went back to eating meat to no improvement. Ginseng is the only thing making any difference, as it happens to be in an iron supplement I don't actually need and wasn't in the one before which did nothing, unsurprisingly. But unless you can test these ideas you can't be sure they are not coincidences especially seeing as the human body ought to be pretty good at getting what it needs from whatever it is given, and also at making what it needs when it can't.

[@timtreefrog9646]

@@mefood6686 I am in the UK. We have foods which are very high in B12 here. One is called marmite (we add this to sauces for a meaty taste or put it on toast) and nutirional yeast (which is pure B12) , which we add to sauces or as a salad topper for a cheesy nutty taste. A person only requires a very small amount of B12, 1.5 micrograms a day. Whether you are a vegan or a vegetarian, B12 is in cow's millk and most plant milks, just check the label for B12 fortification.

[@Rach_-wq5me]

Thanks for the inspiration Tim, I’m very busy so I love how you’re meals are simple as I just don’t have the time or patience to follow long complicated recipes, and I have pretty much all those items in the fridge, great video 👍

[@brandyluck6171]

Don’t forget your vitamins supplements

[@suzetteccc]

Some questions: 1) Don't we need a certain amount of protein per day for cell building? 55/65 gms? Is that in what you have? I didn't eat meat for a few years and gave up during covid. At my age, I have a healthy diet, and my parents lived until their nineties with no thought whatsoever to their diet! Mine is way better than theirs was. Is meat that bad? 2) If vinegar kills the probiotics, does that mean pickled veggies are no good? We pickle our own beets - no sugar added or needed, obviously.

[@MsTony1402]

Looks yummy. I make my own milk kefir and have it every day as a desert. I also grow my own veg and ferment it; I currently have fermented savoy cabbage and Brussels Sprouts on the go which grows over winter here in the UK. I’ve been eating these fermented foods daily for about 3 years now and I think it was the key to reverse my severe bile acid malabsorption issues (I used to need a binder every day for years but haven’t needed a single binder in years now).

[@victoriasmith1897]

How do you make kefir please?

[@helendavidsonthompson6739]

Could you please share your recipes as you have obviously nailed it , kind regards Helen 👍

[@Daz19]

I make my own milk kefir as well. I use plant milks and replenish it in my wife's breast milk before returning it to the plant milks. I'm with you on the fermented foods.

[@chrisgeorge5190]

@@victoriasmith1897 buy some full fat milk. Put it into a large Dewar flask having previously warmed both to blood heat or thereabouts, then put in a couple of table spoon fulls of shop bought natural (no flavour) Kefir and keep it in the airing cupboard for 24 hours till it gels to a semi solid

[@lindar491]

@@chrisgeorge5190 would an ordinary Thermos flask be ok? A Dewar flask is very expensive.

[@mossom]

Great video Tim, I would love more of these, it would make a great TV series.

[@suzannecollier4431]

Some good tips... especially eating full fat yogurt first thing, I have fat free yogurt in a morning with fruit, will change my yogurt. Keep up with the advice. Thank you again 👍

[@sylviabarrows]

Yummy 😋!!!

[@lulubelle1036]

Because he's so trustworthy 😊

[@hobbs1]

A book?? x 😊

[@Srindal4657]

Finally, a trained man in the field he talks about. That's what I'm talking about!

[@jennylockwood3775]

Really informative and enjoyable to watch. Thank you for this advice Tim. Ditching the pre-packaged sandwich and crisps might be hard to do, but I anticipate this will have a beneficial effect on my wallet as well as my gut health!

[@ondineupton8822]

Love this video - so simple, so clear and so inspiring - I'm already doing most of it and am loving cultivating a great gut ... I'm going to share this widely with friends and family... at just 9 minutes who wouldn't want to watch it?

[@dlewis6357]

he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.

[@brucefake2732]

Here in Italy i’m a follower on social media of prof Pierluigi Rossi. His activity focuses also in “gut” health. Since I’ve discovered his suggestions my breakfast consists of almonds, walnuts, fresh fruit, caffè espresso, sometimes even kefir, rarely greek yogurt or soy, peanut butter. There’s no shadow of sugar. What about overnight oatmeal on insulin spike? Does it work from the point of view of resistant starch ? Have a nice day

[@FlavioCotrimPinheiro]

Thank you for sharing these great tips. 👍 My only concern is the excessive promotion of olive oil as if it were the only healthy oil available in nature. If most people replaced refined oils (from soy, canola, sunflower, cotton and other sources) for extra virgin olive oil, there would not be enough of it to fulfill demand. What about cold-pressed oils from coconut, palm, sesame, mustard, flaxseed, and other plant oils? What about butter, lard, and other animal oils?

[@frankmedrisch7451]

Animal oils are mostly saturated fat, which is terrible for you. The only reason he promotes olive oils is the polyphenols, which are only found in plants. Flaxseed oil is high in omega 3 but is temperature unstable. Plus eating flaxseed directly is much much better due to the fiber content, lignans in particular

[@ziggy2255]

I’m currently reading Tim’s book The Diet Myth. There’s a whole section specifically on Extra Virgin Olive Oil and it’s benefits over other oils.

[@FlavioCotrimPinheiro]

@@ziggy2255 , I'll check it out. Glad to know that. Thanks.

[@donaldevanshennings7732]

@@frankmedrisch7451 If you do some research you will find that all the trials conducted to show saturated fat is bad for you have failed. In every one the group eating saturated fats lived longest. Industrial seed oils (vegetable oils) are bad for you. They are very high in omega 6 oil which is inflammatory.

[@TWOKDOK1]

@@frankmedrisch7451 As you saw in the video Tim encourages full fat yoghurt and also debunks the fat myths in his book.

[@annaprice3553]

Great video, I love how Tim highlights that the focus shouldn’t be on calories. My only reservation is whether the meals have enough protein in? Particularly if you’re exercising frequently.

[@ahigman9049]

Yes, l was wondering about the lack of protein.

[@CaitlinPawlowski]

I was wondering about the lack of protein but also as a 5’4 50kg 30 year old woman I feel like I would be hungry only eating this

[@elephantintheroom5678]

There is a video here on Zoe that goes into that question in the most scientific detail I have ever heard.

[@M_SC]

@@elephantintheroom5678well I might watch it but no amount of talk is going to make me less hungry when I don’t get a lot of protein. I feel like death after about a day and a half.

[@M_SC]

However, avocado contains lots of protein

[@laynieree4536]

I would add a couple of handfuls of greens to dinner. No need to cook, just let them wilt with the heat of the food.

[@gmbs360]

Mr. Spector, your food selections look great, but realistically, it seems like those 3 meals combined would add up to ~0.1Kcal, which is clearly unsustainable. I'd be (along with many, I presume, people watching this video) very interested in knowing what the macronutrient breakdown is of those 3 meals, insofar as you can provide an estimate. Yes, you acknowledge that we're all different, but still, I'm skeptical that the average daily consumption shared in the video above would be sustainable for anyone, purely from the point of view that it doesn't seem like there'd be enough energy to prevent any us from melting away into the ether. Perhaps I'm just destined to be a fat bastard, and balk at small portions.

[@mia4464]

Eat 1kilo of vegetables per day if you do low carb then no root veggies, it's full of fiber and nutrients you will be feeling FULL all day long guaranteed. Fruits better just do berries others high in sugar will make you hungry. In short the more Sugar you eat including Carbohydrates the more you are going to feel hungry.

[@thereseward7852]

Our minds go to what we believe is sustainable: yet there are people who live and thrive on very little food - nutrient rich small amounts. One of the oldest people I ever met (98) bright and still working as a custodian. He had been a soldier and captured and tortured which called for removing his stomach and intestines. His doctors thought he would die. His wife said she would keep him alive. She is his coworker (same age) their diet is purely liquid. Since most fluids go right through his body - his wife decided he must sip nutrient rich fluid slowly. He worked for my father at an apartment for seniors. Best worker I've ever had. Sure it takes him longer but he works with his wife which still equals a 40 hour work week for both of them. On days he choses not to work - the apartment has a back up 90 year old that fills in with his wife (they only want part time work) If someone has the desire to work we should embrace their desire and make more adjustments- allow longer time. I've been to 3 doctors over 90 and they each had better and more successful recommendations than the young ones. They ate very little. Was their response when I asked what they are for longevity.

[@gmbs360]

@@thereseward7852 Thanks for the comment - very interesting stuff. Just to clarify, because it's not obvious to my simple mind: when you say very little food, do you mean in terms of energy density or in terms of diversity? Maybe both? Thanks again!

[@AiHaunted]

Well i tho so as well... not enough Calories, but i think he forget to mention that if you're bigger in size, just do 3 Boll of yogurt and eat 2-3 avocado bread....overall just eat the same ingredients but in larger amounts. 👍

[@jeanmyers1787]

Specifically speaking he’s not Mr, he’s Professor & if you read his book on nutrition you can find out for yourself.

[@phylroberts8830]

Hi Tim, there didn't seem to be much protein in your dinner. How much protein would you say you typically eat in a day?

[@kassrripples3659]

Agree… but … look at his belly area and arms…. Possibly not enough protein for his height

[@Chad123x]

I agree hardly any protein

[@chrisgeorge5190]

Plenty of protein in nuts and beans but agree (see above) that he left out many other sources

[@michaelwoolcock8525]

This low protein intake and preoccupation with fibre will eventually catch up with him unfortunately as we get older we do not utilise proteins not nearly as well as when young. This means you may need more bioavailable protein sources to reduce the risk of age related sarcopenia.. it's great that he's diet is fibre centric as it is key to gut microbiome health but more protein needed here

[@angeloneto7853]

👍He's so smart and his tips are so down to Earth, reliable and simple that makes me believe "being healthy" is finally approachable!❤

[@dlewis6357]

he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.

[@beckypbs]

Please keep making these videos! You did Great!! It's so helpful to SEE good simple, beautiful food prepared especially while we are hearing why it's so good for you.

[@TimSpectorMDFRCPOBE]

Hello Becky ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@3mc33Rizox]

100% agree with your approach, and I do it myself. The only thing I find it missing is a bit more of protein. Whats your take on it, Tim?

[@aintnuttinnice_7590]

He doesn't eat it everyday literally stated that, use your brain dipshits.

[@lisette145harry6]

He is truing to not eat meat... climate reasons..

[@Natureburg]

It was not enough protein from my perspective. Could you please explain how you meet the protein requirements? Thank you!

[@nessalangford7283]

Thanks for an informative video Tim. As I eat a plant based diet I can easily remove the dairy from the list of foods here. I make my own water kefir, Kombucha snd sauerkraut. All really easy to make at home with the right kefir grains & scoby for Kombucha. I also dry nettle seeds to add to my breakfast. Really good for kidney and adrenal function.

[@andrewross3571]

Water kefir? I'm vegan and really interested in your plant based alternatives

[@nessalangford7283]

@Andrew Ross hi there. I use plant milks instead of dairy milk. There are lots of good plant based yoghurt on the market now too. I particularly like coconut milk plain yoghurt. I add fruit, either fresh or dried to jazz it up. I eat lots of beans & tofu too. Please ask any questions, I'm happy to share.

[@TRONICSfer]

Currently reading your book Spoon Fed, and even though I had somewhat healthy diet and meals, I've discovered it can be even healthier with few simple steps and tips. Thanks for a great video

[@pcozzy]

Realising that there are people out there that actually eat things like this everyday has really opened my eyes in a big way thank you doctor as I will never complain about my chicken rice an broccoli ever again or my salmon sweet potato and asparagus 😋 👌🏻

[@ASBO_LUTELY]

Only a human robot could eat purely for nutrition without worrying about flavour.

[@pcozzy]

Avocado and oil on rye bread 🤢 he is insane! No thanks 👍🏻

[@86sineadw]

He is insane? Jesus that’s a bit much isn’t it? 😭

[@pcozzy]

@@86sineadw it probably was a bit much tbf 😂 😭 paranoid maniac would of been better maybe?

[@jordanhanson316]

@@pcozzy Some of us love the taste

[@DG-gl4oc]

Hi Tim - I’m a follower of yours via the Zoe app and Atlas gut testing .. this video was really useful as I’ve struggled to lose weight .. but now realise that your portion sizes are less than mine and that to eat a diverse no of plants doesn’t mean lots of it ! Please could you do more of these - thx !

[@mvl6827]

Maybe your IQ needs adapting too …. 🙄

[@chrisgeorge5190]

I have found that I can eat as much as I like and maintain a light weight by avoiding breakfasts . I.F. works well as long as you keep meals to a very limited time span e.g, between 1300 and 1900 Have the odd nut snack if you feel the need to during the non eating fasting period.

[@andrewbrine7963]

Could you sort out a diet for people who are on their feet all day & heavy manual work & can pack to take to work which one snack on through the day

[@chrisgeorge5190]

@@andrewbrine7963 My event athletically is Ironman. OK I am only on my feet at the end for about 5 hours but that is preceded by a 1.5 hour swim and a 7 hour bike ride± I would call it heavy manual work equivalent. Exactly the precise same diet applies to your manual work unless it raises your pulse rate more than 180 minus your age for significant periods of time and the only manual job like that I know is coal mining or similar. Once I know the loading and pulse rate average over you 8 hour day with hour for lunch I can advise on diet but it is likely that it will be nuts as a fat supplement and lots of liquid with salts if you are sweating profusely. The diet i recommend is 65% fat 30% protein 5% low GI carbohydrate Absolutely no bread or pasta or root veg Takes a few weeks to adapt but well worth it

[@affajaffa]

@@mvl6827 no need to be rude.

[@lioness7522]

Love the visual and practical examples Tim - thanks so much. Any chance of more - I prefer video’s to recipe books - aids my learning.

[@michelleh7438]

Thanks so much! As a parent, we can set a good example and habit for our children so that they can maintain the healthy gut much more earlier❤❤

[@jimduncan7764]

Thanks for the video - really interesting. I am lactose intolerant - what alternatives would you recommend to the dairy content you covered?

[@affajaffa]

I am also lactose intolerant but I recognised the yoghurt that Tim used because I buy that particular one myself - and it is lactose free! It is made by a company called Tim’s Dairy and is called Dairy Kefir Greek style (I’m sure the brand name is just a coincidence 😂). Even though it is made with dairy milk, it contains lactase enzymes making it suitable for people like us. It’s actually a really lovely yoghurt. Thick and creamy. I buy mine from Ocado or Waitrose. Hope this helps!

[@wortelsorbet]

Can you give some recommendations for people on a budget? Is the budget brand yogurt Ok? What can be used to substitute avocados and berries? Are plain tinned beans (without sauce) fine too?

[@donaldevanshennings7732]

Just check the labels. Avoid low fat, added sugar products. Keep away from seed oils (vegetable oils).

[@bluesky7288]

He said generic was fine but dint want extra ingredients in it

[@rowanscmorien4761]

Here's my suggestions for you: Look for a budget yoghurt that is 'full fat' and has no added sugar (check that it doesn't say 'low fat' OR check that nutrition label and see that it's around about the same fat percentage as the expensive one next to it on the shelf, and check in the ingredient to see that it's just milk no sugar or corn starch). Instead of avocado, mash some plain tinned chickpeas and spread that on your spread with tomatoes and oil on. Check the ingredients and look for ones with no additives if possible, or with no salt if it's not possible to get ones with no additives (they use firming agents which aren't great but I feel like it's compromise worth it for many of us). For other sources of omega 3 (other than the mixed seeds suggested in this video) I'd suggest purchasing some hemp seeds, they're not cheap but I bought a bulk pack and I decant a bit each week into a jar and it's way cheaper than fresh fruit like raspberries and avocadoes. Great news: what Tim uses here are sprouted beans which, in money terms, are not expensive to make! You buy raw, dried, whole pulses like mung beans, chickpeas, and sunflower seeds and you sprout them at home in either a 'sprouter' or a jar. The real cost is your time and attention (which not everyone is rich in either!). There are youtube videos on how to sprout seeds if you haven't tried it. Instead of expensive berries, try half a chopped apple and/or some frozen raspberries. The only other expensive thing was fresh corriander, and in asda they do do frozen corriander which is an okayish substitute flavour wise, though I'm not sure if freezing has any effect on gut biome usefulness (I'd love to know but I suspect it doesn't make a big difference and is well worth eating the frozen fruit/veg/herb rather than not getting fruit/veg/herbs).

[@vintagebrew1057]

Lidl and Sainsbury have cheap full fat greek and natural yogurt without flavouring or sugar. Plain beans and chickpeas in water are cheap and fine. Natural oats are cheap and can be milled at home easily to make sugar free baked treats. I shop around and check out the weekly offers. I got two advocado's in store this week for 0.90p and big bag of oats for 68p. Tinned beans were 38p. bag of apples 70p.

[@labdanum-i4v]

Where are the proteins, it is very little here. Our muscles can be a lifesaver in our old age, we don't go far with this much protein...

[@feanorian21maglor38]

I agree. I add animal or veggie protein on the side, chicken, fish, rabbit, turkey. (occasionally lamb or beef) tofu, lentils, beans, eggs. I'm sure he does too.

[@AvoraMate-df5jn]

The need for large amounts of protein is a lie. All fruits and vegetables and grains have protein. Our body’s need fiber, vitamins and minerals to function and thrive. Animal Protein ages you and deteriorates the body. But hey eat your meat and do what makes you happy!

[@margaretmoore5224]

@@feanorian21maglor38 Proteins consist of amino acids. There are over twenty amino acids which the body needs to make protein but these are also contained in vegetable matter not just meat ,and the body combines them from plant foods we eat to make high biological protein so with a good mixed diet of plant foods you will not be deficient in protein. Life long vegans are testament to this. Also remember meat comes with things like hormones, antibiotics etc which you will be eating when you consume meat.

[@leoniebennett1]

Yes. Protein is important as we age. None at all in Tim’s dinner!

[@robwatt2128]

Good stuff, Tim. Mind you, I spy a Hotel Chocolat Velvetiser on your worktop. No doubt that's for occasional treats! The sachets they sell to use with that machine each contain 25g of sugar (!) and give me a big sugar high. One can of course use slightly less sugary chocolate in it.

[@martingodfrey3366]

Thankyou for this informative video and everything you promote. Along with my wife and colleagues, I started a farmshop 8years ago in the town of Okehampton, Devon. This became a not for profit Co-operative called Harvest Workers Coop selling only products that align with this very diet but including 'pasture for life' organic meat. Every product we sell is organic certified. We don't sell any low fat products, sweets, sugary cakes at all. We also run workshops, farm walks, and courses around all things nutrition, food, and environment including making fermented products, herbal talks, soil food web and link to gut health, many cooking sessions for families. Personnaly I have been on a wondeful journey onto the organic road and learnt how to keep soil fertile with soil life, fungi, compost and nitrogen fixing organisms resulting in higher mineralised food. We are farmers as well producing silvo pasture organic eggs, fruit and veg grown by hand 'No Dig'. The last decade I have been fascinated by gut health and the tiny organisms that live on and inside us. My wife and I were also founders of the Landworkers Alliance farming and social movement just 10 years ago. My one dilema I have is coffee. I love it but am not sure my body fares so well with it. Thankyou for this again, I shall be sharing far and wide. If you ever trip down to Dartmoor in Devon, please do pop your head in our friendly little farmshop and say hello. Martin Godfrey.

[@sflorant]

Hello Tim, Tonight i just had organic shrimps, with blue sweet potato cubes, coconut milk, some curry, cardamom spices and coriander leaves. It tasted fantastic and I felt super good after eating that. Thanks for this great video.

[@hinhbhbuvtvdycyvrtvy2582]

@@carollynt😂

[@Antiwoke-11]

What about beans as a source of protein, which seems to be missing

[@RSLtreecare]

Looks great. We follow close to the same diet. Toast does take the morning lead. I have been making up live grown sprouts for years. Also sauerkraut, wild food. And Japanese salt pressed pickle. My parents Spanish so olive oil has been used for many years. I drink tea, then coffee, we buy Africa brand, which I grind, hand. Our main food comes from a farmer's market. I am also lucky to grow up on a farm. I don't like fast, prossed food.

[@TimSpectorMDFRCPOBE]

Hello Stewart ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@RSLtreecare]

@@TimSpectorMDFRCPOBE Thank I'll send the request. I will keep up my Zoe data links, plus some history links.

[@RSLtreecare]

@@TimSpectorMDFRCPOBE Hi Tim. I'll have a look at setting this up.

[@Ssaidak]

I take a Japanese breakfast everyday, with natto, matcha etc.

[@terryandrewdunn]

Excellent. Very close to the way I eat too. I will often have creamy oats, which is delicious. A few spoonfuls of rolled oats, a spoonful of mixed seeds, a handful of mixed nuts, some raisins, a few spoonfuls of full-fat, natural, greek or bio yogurt, mix with oat milk. Pop it in the fridge for a few hours. The oats soaks up the yogurt and milk, and expands. Add some fresh fruit. eat it.

[@Specialist_7]

How are these enough for optimal calorie and protein intake? Especially if you are active? I am a woman but I work out 4 times a week, this would be way too little food and protein for me. I totally agree with the rest and my diet is similar to this (except for being vegan) but I am not sure about the points I named.

[@alisonjeanprice9801]

Thank you for this,Tim. I wonder if you have any advice on how to do this in an English winter without relying on fruit and veg that is imported- in order to reduce food miles.

[@mindynoble9744]

Great frozen fruit in Lidl and Aldi!

[@JanaVarma]

when I was a child we had fruit compots, pickled veggies, sauerkraut, dried fruits, quark etc on daily basis, mainly because it was a traditional way of keeping the fruit and veg during winter

[@TS-rv4hf]

I can recommend Riverfords British veg box

[@davidfarquhar3917]

I was just about to suggest an be organic vegetable box like riverford. Good for adding variety too

[@maudthompson3546]

Thank you! I have been totally sold to these 30 plants a week for quite some time. It is not difficult to achieve. If only more people adhered to the principles demonstrated by Tim, we would spend less money on the NHS.

[@crossfunctionalfitness]

Can we have another video on Tim's training, showing how his substandard protein consumption under fuels him and leads to atrophy? Thanks

[@ne5464]

amen 😳

[@annknight1184]

I love this and eat similarly. One question, from a digestion point of view I understood that it’s better to keep the consumption of fruit totally separate from other foods, ie. either half an hour before a meal or an hour after a meal. What are your thoughts on this, please? P.S. Can’t wait for ZOE to be available here in UK :-)

[@Starbreaker2012]

The frequency of eating is as important, as each time we eat insulin levels are raised. Fruit often has as much fructose as glucose, which is the same as table sugar. So, although it is a healthier pudding because it's diluted, and because of its fibre, vitamins and minerals, it still should be limited.

[@davidlynch9049]

@@Starbreaker2012 This entirely depends on your activity level. If you do no exercise, or very little (walk down the street to the shops), yes, watch the glucose intake, including fruit, especially if you have a family history of diabetes. However, if you are an avid endurance athlete, do not limit your fruit intake. The best athletes in the world eat very similar - carb centric. The key is to listen to your body and balance your carb intake according to your activity level.

[@Starbreaker2012]

@@davidlynch9049 Carbohydrate intake has been overemphasised. Steve Redgrave and Tim Noakes were world class endurance athletes that still succumbed to type 2 diabetes. Carbohydrate is necessary for intense activities, that by their very nature should be kept brief to avoid over-training, hence the difference in carb requirement between an active and sedentary person is less than 50g. Also, fructose should not be eaten in amounts of more than an ounce per day. It's telling that the first thing the body does when digesting fructose is to send it to the liver for synthesis; the body has no use for fructose in its original form.

[@clarissavaida4058]

I’ve learned from personal experience and research that it is very important to eat fruit on it’s own or on an empty stomach. Fruit has vitamins and fiber and so is not at all comparable to table sugar in a nutritional sense. Fruit is an excellent food and it’s too bad that it’s being vilified along with other processed sugars.

[@TimSpectorMDFRCPOBE]

Hello Ann❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@PaulKelly88]

Thank you, Tim! This is very inspiring, indeed. It's not far off from my own diet, but the fact that you are being very specific about high-polyphenol foods, foods good strengthening the gut, is telling me that I should be adding even more of those. Thanks again!

[@jamesf7832]

My personal highlights are - The Ainsley Harriott dexterity of the yoghurt spooning 1:34 The naughty nosh of Avocado (straight off the finger!) 4:41

[@Marcosworld77]

Sounds really good. I think I’ll adopt the plant 30 a week and fermented foods 2 meals with a fatty coffee just for dinner I would add meat and extra fat like butter or more avocado. Thanks for sharing your diet, it gives us a template that we can work with.

[@suzannemaasland5888]

Great advice, thank you. I have been told that the four "k"s, i.e. fermented food, are not advised for someone which high histamine levels. Please could you advise me whether this is correct or not? I do have kefir, but require 10mg of a doctor-prescribed anti-histamine every day otherwise I suffer from nausea and skin irritation.

[@rowanscmorien4761]

It is correct. Some medical conditions mean you have conflicting needs, but it's specific to individuals, that's why they always speak to your doctor because they can (in theory) assess you as an individual. If you can take whole live foods because of a conflicting health need you might be able to take probiotics, OR you might be able to have enough fibre to keep your existing bacteria fairly happy. Tricky balancing act. Low histamine diet and low FODMAP diet are the bloody hardest diets I swear and they end up restricting very healthy foods, but it's to prioritise other health needs. What a challenge for you.

[@LornaGiles]

Hi Dr Spector, what about meat? And menopause ? And what type of water or water filters as so much controversy on water? Thanks for great advice!!

[@anniehumphreys7144]

I follow a plant based diet too and was just wondering in your What I Eat In A Day vid what foods you got your protein from? I know that people quite often eat more protein than is necessary but apart from the yogurt and kefir and maybe nuts and beans there was little protein…..

[@mvl6827]

Well the things that you mention is more than plenty. If you’re still unsure eat meat once or twice a week. Organic of course.

[@anniehumphreys7144]

@@mvl6827 I don’t eat meat but absolutely love organic tofu!

[@mvl6827]

@@anniehumphreys7144 tofu, yuck! Isn’t it techno- made of all things GM, soy… and/ or imported from halfway the globe? I rather have a chicken 🐓 or mince 🥩 from the local organic farmer. #knowyourfood

[@anniehumphreys7144]

@@mvl6827 around 77% of soy produced globally is for animal feed 🤔

[@anniehumphreys7144]

#knowyourfood

[@peterdavies164]

Excellent, thats why you look so healthy.

[@LizCurran]

I love cauliflower - I eat the whole thing, leaves chopped up small & steamed (or sometimes added to a stir fry) and the stalk too. 3 veg for the price of 1. No food waste :)

[@dianathomas1273]

and if you dont like to eat them as a veggie, just add to a home made soup with spices and lentils and whizz with the stick blender..... yum

[@josma5218]

Yum, the stalk is the best part

[@claudettedcruz3579]

Yes. Agree the stalk and leaves are so tasty - pity they are thrown out before they are sold at supermarkets.

[@LizCurran]

@@claudettedcruz3579 I always look for the ones with the best leaves as well as the best flower. For years I used to throw all that away. I’m shocked at myself! I just didn’t know.

[@claresulston6685]

Great video Tim, thanks. Question: how do all the microbes in the fermented products survive the hostile environment of the stomach in order to reach one's intestine?

[@monicacruz4407]

They have evolved to live there, it is not hostile to them, poor diet is what makes it difficult for them to thrive and keep you healthy

[@frankmedrisch7451]

@@monicacruz4407 they have not evolved to live in the STOMACH they evolved to live in the intestines. Clare’s question is how they get past the stomach

[@monicacruz4407]

@@frankmedrisch7451 thanks for putting me straight 👍

[@rosmutti]

@@frankmedrisch7451 it's because of the pH of fermented foods. Fermented foods have a pH of 3.5 or less, and stomach acid has a pH of 1-2. Lactic acid is present in fermented food. @monica Cruz

[@desmomotodesmomoto2033]

He looks like crack head, worst diet I ever see, I eat steak and eggs for breakfast.

[@margueriteburton]

I am a snacker who will happily eat a raw 3oz steak for lunch followed by fresh fruit. However, I hate coffee, tea, yogurt (unless it is in a sauce) and hot spices but I use and grow a large varity of herbs. My salads have at least ten ingredients in them so I'm getting something right. Sauerkraut is probably the only fermented thing I can eat so thank you for the tip! Must read the other books (Diet Myth done and sent onward).

[@destyandinilarasati2277]

More videos like this please, Sir. It's refreshing and easier to understand, thank you🙏

[@dlewis6357]

Please no videos like this. It's not a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.

[@moirahyde750]

Tasty simple and nutritious- looks good to me. More suggestions like these would be great. Thanks 🙏

[@cherylethniegoodwin-barnes3948]

Do you mean Tim or the food lol?

[@TimSpectorMDFRCPOBE]

Hello Moira❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@mischka54]

I am 70 yrs old, went completely plant based over 7 years ago and feel great! Just have plant based yoghurt, etc instead of the dairy kind. My cholesterol also dropped to a good level. Would highly recommend it.

[@Zar2244]

Fantastic, your also kind to animals ❤

[@christopherrattew8591]

To be cost effective, soft fruits need to be grown. They freeze very well and can be eaten with yoghurt. We have raspberries, gooseberries, strawberries, blueberries, blackcurrants, redcurrants and whitecurrants, which grow well in a central Manchester garden. I have been on a high-fat diet of yoghurt, nuts, etc. since 2009.

[@KathysFlog]

I am loving this AND are you sucking food off your fingers and then dipping into another jar? 🤣

[@benjaminatom6215]

Hello Kathy

[@paparudaruda2199]

Sauerkraut recipe: one cabbage roughly chopped, mustard seed, coriander seeds, rock sea salt (1 spoon of salt for 1 L of cold water). If you have horseradish, put some sticks in. Put everything in a big jar, compress and pour the salted water but do not cover . Wait for a few days (5) untill it's bubbly on top and smells fermented.

[@captaincatchy]

Thank you Tim, this is great. I had a similar lunch to yours today (without the avocado) and felt good. My main concern is that we need to think about the wider ethical issues in what we eat. I'm no expert on this but I understand that there are a lot of issues around avocado (sustainability, workers' rights etc) for one. Many foods, particular out of season fruit and veg, have a high carbon footprint. A healthy diet won't help us if climate change wrecks our society. Also, I'm not vegan or even vegetarian but there is a growing view that cows' milk involves cruelty (as much as if not more than eating meat). There are vegan alternatives to kefir etc, aren't there - are these just as good from the nutritional point of view?

[@ioannaarchontaki5367]

You can cultivate your oun water-kefir.

[@jewelsn24]

We grow a lot of our own vegetables and often source food from Farmers markets which are from farms around our area.

[@monicacruz4407]

Many regions can grow avocado, I live in the Valencia region where many orange groves are being replaced with avocado trees. Different varieties fruit at different times, long season. Yes, look at the label. Even here we get Californian almonds in the supermarkets, insane. Many almond trees are being cut down because of Xylella fastidiosa, but still a lot of local almonds to be had. I suggest you could plant lots of sunflowers, a joy and great source of healthy oil in the seeds, keep some seed and replant every year, you still have time to sow them now indoors to transplant 🌱🌱🌱

[@MChristina]

This. I think it's just hard to cook around what's available every season because the recipes I see online are all the same 😂

[@trishlogie643]

Oh this was brilliant thankyou . Please please do more like this. I’m 70 and want to stay as healthy as possible so I found your typical daily diet very good. A bit more on the dinners would be nice. I’m lucky I can afford to buy myself the items you were showing but I guess families may find it harder ! Anyhoo Tim you are a natural so yes loved and more please

[@lindagray1809]

Dr Michael Gregor is great.

[@mykota2417]

Go keto. This food.

[@jmk1962]

Lidl's and Aldi sell most of these foods at very reasonable prices

[@janestub]

or poor people..in general....not just families

[@oranges557]

Go carnivore.

[@tommyfeinstoff]

Just like David Sinclairs and so many peoples on this "scenes" statements another perfect video to create eating disorders, food fears and imbalances.

[@canolista7879]

Thanks Tim for answering the question I have often pondered when watching some of your gut microbiome videos. And so affirming that my diet is pretty much in line with yours, hurrah! As a menopausal 60 year old, I have radically reduced my bread, rice and potato intake, and found it really helps make for a comfortable night. One question as a vegetarian of 40 years, what is your main source of protein?

[@jewelsn24]

Beans and nuts I would hazard a guess at.

[@canolista7879]

Thanks Julie, that wasn't quite what I was trying (briefly) to get at. I noticed that, apart from a few beans and a sprinkle of nuts with the yoghurt/kefir, there wasn't a huge amount of protein but I could be wrong, so that was what underlay the question.

[@jewelsn24]

Sorry Canolista. After reading back my comment I thought maybe it came back as a bit rude. Certainly wasn't my intention though. Hope you didnt take it the wrong way. 🙂

[@canolista7879]

☺️

[@bluesky7288]

Doesnt appear to eat much protein or calories. Many would still be hungry.

[@HooperHoops]

I'd be really interested to see how this could help sufferers with IBD. I have Crohn's disease and would love to eat better, but half of the foods listed in the video would send me into a low level or pretty bad flare up.

[@thewillowfoxcandleco]

I recommend Dr Alan Desmond he is an nhs clinical Gastroenterologist and plantbased expert and he treats patient everyday with IBD and other bowel issues.He definitely recommends cutting out dairy and meat as this can makes symptoms worse x Hope you enjoy his videos and he is also on youtube

[@oranges557]

Start eating carnivore. What the hell is wrong with you guys? When did our ancestors eat 30 different plants? They ate virtually only meat. Try it, your crohns will vanish

[@NicoleCoates-f7l]

I've been a Zoe member since October 2023 and I absolutely love it. I really enjoy swapping out ingredients on recipes to improve my Zoe score. It's great fun. Thanks so much Tim. You're such an inspiration.

[@bridgettesmith4497]

Hi I’ve just joined but I do a lot of exercise do they take that into consideration? X

[@markhancock446]

As a T2 in remission I would avoid the bread but I try to eat most of what you’re advocating. I’m interested in your thoughts on meat as it’s not really mentioned in your video. With oily fish, organ meat, steak etc being full of nutrients, would it be a mistake to avoid them?

[@jamesblo3316]

No mistake Mark, view the videos from Neal Barnard and Michael Greger, and ditch the meat! (Save money, save the planet.)

[@fuzzy-fc6rj]

Ditching the meat would be a mistake, as you said meat is full of nutrients. What you need to ditch is processed food not meat that is a whole food and has not been processed and has been part of our diet for millions of years.

[@Dingdongbingaling]

Do not ditch the meat ! Have a look at Doctors Shawn Baker , Ken Berry, Steve James, Jason Fung, Aseem Malholtra, Eric Berg ( to get you started) ... and while you're at it compare how healthy they look compare to those plant based docs mentioned above. The plant based ones look at least 20 years older than they are 🙃

[@oranges557]

@@Dingdongbingaling god bless you. At least one sane person here

[@oranges557]

@@jamesblo3316 what the f*cking hell. Have you taken one look at micheal greger? Do you want to look like him? Then ditch the meat. 🤡🤡🤡

[@meezursrule]

Your cauliflower evening meal looks very similar to the cauliflower curry my Punjabi grandparents would regularly eat. Sometimes it would have potato in it too. The main difference is that they always put ginger and garlic in it. Is it OK to add those too, or are they not ideal from a gut microbe point of view? They would typically serve that with a bowl of my grandmother's homemade yogurt, a wholemeal chappati and a bit of side salad dressed in lemon juice (mixed leaves, tomato, cucumber, onions, bellpeppers). Dessert was usually fruit. My grandfather was a big fan of turmeric and used to say that he believed it, garlic and ginger had health benefits. Not sure if there is any science-based truth in that old traditional belief...

[@kaylamoore2974]

garlic is one of the best foods you can eat! garlic was found to be one of the top foods to fight cancer. also ginger helps with gut motility and nausea. they are both great things to add! and turmeric i believe is supposed to be one of the most anti inflammatory spices you can eat, great for concentration too and brain fog.

[@rowanscmorien4761]

He said add more spices! I think those are good additions. That sounds so delicious!

[@RosettaStoned462]

Indian food is the best!!

[@МиленаДякова-г9я]

Hello professor Spector! You I inspire me every day to try new recipes and I am glad to listen your podcasts! Be healhy! And I am interesting about your opinion about energy drinks?

[@kateblagdon2377]

Such a helpful video, concise and easily followed advice. Thank you Tim.

[@benjaminatom6215]

Hello Kate

[@suerockliffe5914]

My preferred diet is similar to yours, and I love it. However I note that the recommended daily protein intake for seniors (I,m 70 and my husband is 82) is one gram per kilo of one’s weight. Neither of us is overweight. Your diet looks pretty light on protein. What’s your advice with this?.

[@ordinaryguy815]

Don't think too much about it. Just do strength training. Sincerely, Random guy on the internet

[@TimSpectorMDFRCPOBE]

Hello Sue❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@AsianDHD23]

What about meat and poultry? what are the best options

[@rotpeter9148]

eat it.....

[@hea7055]

I really enjoyed your video Tim, it's inspired me to buy your book. I too follow a similar diet to yours but I always like to pick up more tips, so it'd be great to see more like this. I have a question would you cover in another video: Do all types of gluten really cause leaky gut syndrome/increased intestinal permeability? Is this one of those 'diet myths' or not?

[@MarquitoRH]

That’s what he wants you to do !!!! Buy the book so unlikely he is impartial in his advice. Anything called syndrome is a genetic condition to describe a college ruin of symptoms with no scientifically determined cause eg Iritable Bowel syndrome. It basically means the medical profession is not (yet) able to explain it. So LGS is just one of these and there is a huge discussion about the mechanisms if any that are involved

[@hea7055]

@@MarquitoRH I'm interested in what you say. How do you know that any condition labelled as 'syndrome' is genetic in its origin? I've not seen that claimed before.

[@lanelson6875]

@@MarquitoRH I believe intestinal permeability has been long observed. The thinking about its consequences may be newer but hard to dismiss.

[@TimSpectorMDFRCPOBE]

Hello dear❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request

[@TheJeffduck]

I have felt an awful lot of shame and embarrassment about even trying to talk about this for years, and almost all the ‘healthy’ foods I’ve been recommended make things worse. But here goes. I have struggled with IBS symptoms for years, on and off, and I wish I could eat like this for my health but the truth is I would be SO sick. Honestly, unless I have something starchy in each meal like gluten-free bread, potatoes, rice etc I just wouldn’t do a solid poop and would get extremely sick. If I eat anything like tomatoes, rich coffee, anything highly acidic, anything high in fibre like this rye sourdough, nuts and seeds, beans anything like that at ALL, I would simply be at the toilet all day long, violently ill. That’s the Gods honest truth. I’m sorry; I’m well aware its still considered ‘taboo’ to talk about these things so publicly, but this is my truth. Is there an alternative version of this for someone like myself? I think I could cope with the avocado, berries in small amounts and yogurt, but id need something to help ‘bind’ everything in my gut. If, however, I cook say a BBQ, and eat majority just meat like a caveman; chicken kebabs with onion and peppers, steak, sausages, roast potato, a little salad, I always feel exceptional the next day, poop normally and don’t get ill. Like high meat protein, medium carb, low fibre seems perfect for my digestive system to function “normally”. Do you have any recommendations for this? Many thanks

[@itssara9402]

I agree with you. Animal unprocess product (like Meat and egg) have almost nutrient that human need for living whether protein, fat, vitamin, mineral, etc. That's the nature of who we are. And I wanna suggest you to add "egg" into your meal. It's one of the best food I've ever seen!

[@KimberSly]

Have you always eaten like this? It could be what your gut is used to. That's not bad, per se. We're all doing our best. I had absolutely horrible IBS my whole life until I was 28 and went plant-based overnight. 2 weeks later, my IBS was completely gone, as was my horrible acne. So it's different for everyone. If what you're doing feels good and you feel better overall, who's to argue, really. You could try making small changes over time and see what happens. That's what I did over a period of a few years after I went plant-based. I can't eat too many acidic foods either, unless I have something with it. So like, I can't just only eat fruit for a meal, I have some oatmeal with it, for example. It's all about what works for you. :)

[@malfermi]

Eat what feels best for you. Don’t listen to anyone. Take notice of products after which you feel the best and pick them. Also, I can recommend for you to look up Mikhaila Peterson and her lion diet. It’s extreme, but similar to what you wrote.

[@Emily-pl9tg]

Do you happen to be a type O blood type? My sister is O and does wonderfully on a carnivore/keto diet and I do not. I need healthy carbs and way less fat. But I'm an A blood type. I don't buy all the blood type diet stuff but there seems to be something to it.

[@Emily-pl9tg]

I have Colitis and have gotten off all meds, I control it with diet and supplements. My top three are Mimosa Piduca, Triphala and a good spore based probiotic(mito life has a good one).

[@giovannipcherchi6291]

what about the protein?

[@katehall9275]

I love avocados but understand they have a high carbon footprint when flown in from abroad. What would be a good substitute?

[@rowanscmorien4761]

Mashed bean spread and hemp seeds.

[@alxdava2004]

Meat, diaries, eggs. That will do.

[@stephenwaring3413]

I'm glad to say that this diet is similar to mine - though I mostly don't eat bread (because I was pre-diabetic and aim for a lower carb diet).I followed Michael Mosley's blood sugar diet a couple of years ago, and lost 15 kg. I tend to eat either porridge (made with steel-cut or pinhead oats with peanut butter added - delicious) or home made muesli (with jumbo oats and lots of seeds and nuts plus yoghurt). One change I'll make is adding kefir to my diet - and probably more kimchi. I aim to maximise the range of my plant intake - so nothing unusual in what you have set out. Interestingly I probably have slightly larger portions, but not much, and I don't snack between meals. I'm probably now a similar build to Prof Spector and similar age. Seems to be working well. I do, of course, have the occasional brownie...

[@aprilatkinson5149]

If you are on a low carb diet, oats and mueslis has high carbs. 51 grams of carbohydrates in a cup. Try switching oats with cooked chia instead.