5 foods I got wrong | Professor Tim Spector

[@DawnRK3204]

One other thought. Three considerations were mentioned when choosing food - the effect on the body, the effect on the planet, and how the animal was treated. I’d like to add a fourth - how the grower / livestock raiser was treated. It’s hard work growing food, especially organically. While changing buying habits aren’t necessarily an option for all, perhaps a gratitude for that work could be practiced by all.

[@jonathansturm4163]

Important point. I came to this via being a pioneer organic market gardener in the 1980s. I also kept sheep and poultry for personal use and the fleece used to pay my taxes. The sale of eggs paid for the purchased chicken feed and their excrement was an important source of nutrients for the compost heap.

[@ginafera8132]

I respect farmers. I shop at local farm stands and farmer's markets whenever possible. Without farmer's many of us would not have any food.I for one do not own any land. That being said, I do not believe most humans need to eat animals and prefer a plant based diet.

[@sexualgladiator]

Some form of gratitude prayer/grace before we eat is a lovely way to thank all involved. 🙏

[@k8eekatt]

Yes, suicide among farmers is 3x the national average right now. (US)

[@bitrudder3792]

@@k8eekatt - The suicide rate among farmers and ranchers is heartbreaking. But what external forces are doing to them is inexcusable and I don't know how to make it stop.

[@keithholmes6776]

In the 1972 film Silent Running theres a scene where Bruce Dern remonstrates with his companions who only eat ultra processed food whilst he is an exponent of real food. Fascinating predictor of todays issues. And a superb film to boot!

[@BeliSetip]

Thanks Tim for "Food for Life", it's already helping me - I've got my 30 plants for the week and counting. Huge thanks also for keeping climate and the environment front and centre. As a grandparent I'm very concerned about what we're doing that these beautiful children will have to deal with and clean up. Cheers, Steve. XRWA Grandparents member.

[@plumbthumbs9584]

i count now all the time too, it's kinda fun!

[@markparker5585]

For decades, if anyone had suggested to skip breakfast, I would have responded with an absolutely not, I had to have breakfast before going to work. I was convinced I would not be able to do it, to the point of occasionally making myself late for work in this belief that I just MUST have breakfast, as I’d need the energy provided to get me through the morning (most important meal of the day etc). About 3 years ago I started a 16/8 time restricted eating regime, and to my great surprise, skipping a traditional “breakfast” proved to be actually pretty easy. After so long eating early, the mind/body expects food at those times, but I did as suggested, and drank water if I felt that hunger arise. After a week or so, it was fine. Just drink water and keep busy, and the hunger quickly passes. I now consume my first non water food/drink around 11:30-12:00, and finish my last meal/drink before 8pm. For me, it was completely the opposite as far as energy levels in the morning, I felt less lethargic, and more alert, generally sharper before midday, by skipping the early breakfast. I also found that the first meal of the day tastes better if left until later, with just water drunk until then. i.e even if I just delayed the same bowl of cereal until midday, it was nicer than if eaten early. My speculation is that having drunk at least a couple of glasses of water before midday, I was better hydrated before my first meal. Certainly coffee tastes more bitter to me if I’m poorly hydrated, so it wouldn’t surprise me if it was also affecting my first early meal previously. Anyway, if you are horrified at the thought of routinely skipping a traditional early breakfast, from someone who repeatedly said they would never ever be able to that, give it a go, you may surprise yourself. Tim was quite negative about some foods etc, due to how they spiked his glucose levels, but as mentioned several times, we need a personalised approach. If oats don’t spike your glucose levels, then is there really any reason not to have them as a meal? Same goes for a homemade sourdough or whole meal flour loaf, if it doesn’t spike that person’s glucose levels are there any issues with eating it? Finally, I know Tim sees little evidence of the benefit in D supplementation, but it’s such an important Vitamin (pre hormone in D’s case) for general health and the immune system. With Winter almost here, I do again have concerns over the levels of insufficiency and deficiency in the UK, if we rely solely on getting it from our food. This is especially the case for vegans whose only real option is mushrooms, which as mentioned, make D if exposed to UV. However most mushrooms grown aren’t exposed to UV light, and even UV exposed mushrooms have significantly less D than meat and fish. The half life of D in the body, means any Summer Sun built reserves are going to be severely depleted by mid Winter in most people, and I’d be surprised if levels in vegans who don’t supplement aren’t at least insufficient by Christmas/New Year. There are only so many mushrooms/mushroom meals one can eat.

[@CrumbleLives]

Valter Longo, who is a well known biogerontologist and cell biologist strongly recommends not skipping breakfast.

[@patriot20000]

@@CrumbleLives He also has said that if you do choose to skip breakfast to only do that 5 days a week.

[@DeviatingVapors]

there are many many reasons to avoid grains. personally the glucose spike is the least of the concern .. will be interesting to try a wearable down the line as Tim has done. the wheat belly book (2011) addressed a plethora of hidden aspects to grains, shame it came out 4 years after I painfully isolated bread as the culprit in my own health (2008) .. so I didn’t end up reading it until just a handful of years back. shocking stuff in there. the perk of diary is the fat. the more that is removed the more harm it does. I don’t know if any creature should drink milk .. it should be thrown away probably. organic cream is the healthy part. but .. not the milk. which is where I feel the bulk of milk production should be used for. turning it into dairy foods .. as the microbes transform it into something new.

[@k8eekatt]

Yes! D3 K2 and magnesium, preferably chelated.

[@CrumbleLives]

@@patriot20000 Rich Roll Podcast with Valter Longo, 4 July 2022 38 min: “..now that we have metanalysis showing that if you skip breakfast you live shorter and have more cardiovascular disease and probably more cancer” .. “certainly don’t skip breakfast”

[@CoralBalmoral]

Could listen to Tim for hours, down to earth, brainy and informed, self effacing, wanting to make a positive difference to people's and animals' lives and the planet 💕 🌎🌍🌳🌳🙏

[@carolbahsoon976]

I watched this whole video twice to try and find out why Tim changed his mind about salt, and what was the change but I still didn’t find out!

[@BMariaZ]

I was waiting to hear that too!

[@donnaryan71]

I don't eat bread, not because I'm carb averse, but because there's something about modern bread that's doughy and lacking substance and I don't like how it makes me crash later on. I like Danish rye crispbreads. People think I'm weird, say I'm eating cardboard. Professor Spector has confirmed that the reason I naturally gravitate toward dark rye crispbreads is because I instinctively know they're just rye flour and salt with a lot of fibre. They also take longer to eat than a slice of the fluffy stuff. Whilst the French might have cornered the market with the baguette, the Danish know a thing or two as well.

[@coritavanderburgh7675]

I don't like the tastevof 100% rye bread, but I like the fluffy stuff even less. Thats why I bake my own bread.

[@fifinoir]

About skimmed milk. Technically sugar is slightly higher in skimmed milk because you’re only reducing the fat so the part that’s increased in the percentage of the milk is the part that contains sugar. I tried to tell this to a dietitian I was seeing who told me to drink skimmed milk but they just said ‘they don’t add sugar to skimmed milk’ trying to explain what I meant went over their head. Also full fat milk is often barely 4% fat. It’s not really that much. I also find it’s easier on the stomach than skimmed.

[@doctorjenny]

Living as I do in Islamabad, we don’t have the choices you do, but the adage ‘ Eat (real) foods, not too much, mainly plants’ has really helped me as a guiding principle.

[@Fitzrovialitter]

Better not to get your laughable nutritional guidelines from the scientifically ignorant journalist Michael Pollan.

[@doctorjenny]

@@Fitzrovialitter I think..quoting another saying…’ you should not criticise another until you have walked a mile in his/her mocasins’

[@Fitzrovialitter]

@@doctorjenny Enjoy your snake-oil guru.

[@doctorjenny]

@@Fitzrovialitter Before you become any ruder, I have practised medicine in this town and elsewhere for 50 years. So far I have enjoyed a good reputation using a mixture of allopathie, nutrition and counselling in a place with complex medical problems. This is the last you will hear from me, as I suspect you are the kind of person who enjoys attacking others online.

[@barbararowley6077]

Re:calcium and bone health - my 85yo, former RN, Aunt improved her bone density by regularly taking a boron supplement after reading research suggesting that was much more effective for bone health than calcium alone. Even though there have been quite a few studies on the importance of boron for calcium uptake by the bones it doesn’t seem to have become common knowledge yet the way that the relationship between vitamin C and iron, for instance, has. I have a minor autonomic system dysfunction, so sometimes have no appetite for weeks on end. Mushrooms can be a lifesaver in those times, as their high levels of B group vitamins seem excellent at restarting appetite cues.

[@cindyjefferies8842]

So what was the big change in attitude to salt? I've gone from not adding salt to my home cooked meals, only to discover that I was dangerously low in sodium! I'm now building up to have a bit more salt in my diet and my low blood pressure is much more under control. Over my lifetime we have been told to eat or not eat such a variety of foods, whereas doing anything to excess is often counter productive. It's great to hear Tim debunk some of these exhortations!

[@lianelangitan-nelson1266]

Please don’t listen to low sodium diet, it will give grave danger in life.

[@Liz-in8lu]

I don’t really like salt, so don’t use it much. I get unsalted foods and never add it. I think I’m pretty low in blood pressure and food tastes better with a little salt (brings out the flavor). And our bodies need salt to function. Food are either labeled good or bad, and I have to remember that Moderation is probably the best.

[@pida9669]

I'm curious as to how you determined that you were dangerously low in sodium? I've been following a very-low-salt & low-sugar diet for the past 10 years or so and have not had any health issues (so far). On the plus side, my chronic anxiety & irritability pretty much entirely disappeared after cutting out these additives. There are cultures like the Yanomamo aboriginals who have ultra-low-sodium diets (averaging

[@Jojotonks]

@@pida9669 Blood tests will show sodium levels so perhaps that is how cindyjefferies knew. I was told I was very low in sodium after a heart valve repair operation, and told to eat salty crisps! I didn’t, but I did start adding salt to my food after decades of not adding it to anything I cooked or ate because I thought it was bad for us full stop. Over two years later, my blood sodium levels are still a bit low, but much better than before. So cutting out salt is not always good, or perhaps it’s a matter of personalisation, it’s not good for some people. Cutting out or down on sugar is another matter, and I can well believe that anxiety and irritability (in my case tiredness and daytime sleepiness) disappear on cutting it out.

[@pida9669]

​@@Jojotonks I wonder: before you started adding salt to your food, were your sodium levels "Low but within the normal range" or "below the normal range" (hyponatremia)? Were there other factors that may have caused your low sodium levels, or was it purely diet-related? Thanks for your feedback... 🙏🏼

[@philsmith5400]

Learned a lot here! We have a local artisanal bakery that makes what they call Bird Bread, based on a sourdough starter. "Bird Bread: comes from the large quantities of seeds in the dough - wonderful stuff!

[@spanishpeaches2930]

This is interesting. My wife is from Macedonia and they have a salad with all main meals. Thus, from the earliest age our kids were introduced to salads and all veggies. They both eat lots of veggies and salads now even in their early 20,s.

[@franceslock1662]

I keep hearing reinforcement for my grandmother’s Eastern European diet of fermented foods, slow cooked sour dough rye bread and oily fish. She’s passed and taken her fermentation knowledge with her. I’m going to embrace mushrooms more. I tried spawning some mushrooms unsuccessfully, so I just buried the huge white mycelium beside a buried rotting tree root. I’ll have another go growing micro greens beside mushrooms with my symbiosis theory, for fun with the children.

[@sanadaunauda9620]

Personalisation is my takeaway thoughtfom this good discussion!! Thank you very good interview and straight to the point no fluff from what I heard. I will try to get the book. Thank you.

[@karenchapmannewton3081]

There’s lots of info on fermentation out there, if you wish to follow in your lovely grandmother’s footsteps. Good luck with your mushroom growing!

[@kerrykostinsky4690]

Please l

[@MemoryAmethyst]

I am very Leary of anyone who focusses on blood sugar spikes as their main area of concern. It might make one afraid of eating oat groats, fruit and some vegetables thereby eliminating many very healthy foods. I would never get a continuous blood sugar device. It would just be a source of constant worry. I easily eliminated sweet snacks, white breads and almost all “ brown” breads (which in Canada are made brown with the addition of molasses) and very nearly all meats. At 61 and still obese, I take no medications, am losing weight and loving exercise. Eat (real) food, mostly plants, not too much and stop fretting about the minutiae.

[@franceslock1662]

@@MemoryAmethyst Yes, you also get a spike in blood pressure after a coffee. Your body adapts, don't give up coffee if you have elevated BP.

[@Guys_Love_Each_Other]

00:10 - Topic introduction 02:53 - Quickfire questions 04:11 - Has Tim changed his opinion on anything while writing his new book? 04:57 - Tim’s new book: Food for Life 06:51 - Today’s topic: 5 foods Tim got wrong 08:11 - #1: Bread 11:56 - What has Tim’s opinion changed about bread? 14:20 - #2: Personalization 17:28 - How has Tim’s breakfast changed? 25:16 - #3: Milk 28:42 - Skim milk vs whole milk 31:50 - What kind of milk does Tim have? 33:59 - #4: Mushrooms 37:14 - #5: Ultra-processed foods 45:56 - Summary 47:50 - Will Tim write another book? 48:29 - Goodbyes 48:33 - Outro

[@DrawnInk1]

Thanks for this.

[@alexdevcamp]

Looking forward to reading the book. One of the major things I've learned in my health journey is that foods are not black and white healthy or unhealthy. They have healthy aspects and healthy aspects

[@donaldchristie3534]

Around 43:30 Tim talks about ultra processed foods making you more hungry. I don't think it's anything in the food. It's what is NOT in the food. The body wants certain nutrients which are lacking in the processed foods and makes you want to eat more and more "looking" for those missing nutrients.

[@Hi_Im_Akward]

I find the ultra processed food triggering over eating and hunger really interesting. I really struggle with hunger and it's gotten significantly better with eating more fiber but I also have cut out a lot of highly processed foods. I still eat them, because the convenience, taste, and enjoyment are very nice but this gives me something to think about when choosing food in the future. I wonder if my difficulty with satiation and feeling full has been largely caused by this factor.

[@leehowson440]

Hi, have you read a book called "ultra processed people" by Chris van Tulleken, I did and it totally changed the way I feel about food, ultra processed food and also real food, if you haven't read it, you might want to give it a try if you possibly can 👍

[@christineellengalbraith2215]

Not feeling full is an indicator of hormonal imbalance between ghrelin and leptin. That imbalance’s root cause is insulin resistance due to regular and frequent high blood glucose.

[@trevormatthews7981]

During lockdown I started making oat milk at home. I copied the ingredients from a carton. I use about 100ml dry oats in 1 litre cold water. Soak in cold water 15 minutes. Usually I come back much later when convenient for the making. Then add sunflower oil…..1 tablespoon. (More oil makes it creamy, too much coffee gets oily dots) Blend up in a food processor or hand held food processor to make an emulsion. Then using a fine sieve, scooping the solids out I get an oat milk. Best to use a container with a lid so the milk can be shaken up before use…..it settles. It keeps well in the fridge. Mostly we use it to add to coffee or pancakes ( made with a mix of different types of flour).

[@emh8861]

Sunflower oil. That doesn’t sound healthy.

[@sunmoonstars3879]

Sunflower oil is a PUFA, highly inflammatory and linked to so many modern day diseases. Personally I stick to organic cows milk, nature cannot be beaten imho, however I do appreciate some cannot tolerate dairy (although for many it’s more a lifestyle choice and not allergy/intolerance related). Also raw organic milk is much more tolerable and is fantastic made into kefir, a ton of good microorganisms for the gut.

[@nesanesa9547]

NO SEED OILS...Check out on yt!!!

[@trevormatthews7981]

I'm not so fond of water and oat only. I started oat milk to avoid dairy milk industry and animal welfare issues

[@witcan6001]

It's not milk. Milk comes from a animal. it's oatmeal juice! Quit lying to yourself.

[@sylviafielding5437]

Dear Professor Spector - thank you for this fascinating information. You mentioned that you studied osteoporosis for several years and I hope you can answer my concerns. I have recently been diagnosed with severe osteoporosis following a bone scan after I tripped over a hose and fell and broke my wrist in the garden. Apparently, I have a very high risk of fracture of the spine and have been told I have osteopenia of the neck and hip. This has really come as a nasty shock to me. I recently had a consultation with a specialist nurse at the hospital who told me that because of my age (69), slight Barratt's syndrome, and the severity of my osteoporosis, the only treatment is for me to take calcium supplements and have an infusion of zoledronic acid (Aclasta). I have to admit that I'm concerned about the infusion and surely the acid (which I'm told kills of the cells in the bones that are breaking down the bone structure), delivered into a vein in the hand, also enters all my organs including my heart. Is this correct? This really scares me. Thank you for any advice you are able to give me. Best regards Sylvia

[@slim_DEE]

Hi Sylvia! I invite you to watch Matt Chalmers talk about the role of testosterone for osteoporosis in this video: [ I Want to Get Healthy Where Do I Start? | Dr. Matt Chalmers | Fad or Future Podcast | Joey Thurman ] kzbin.info/www/bejne/iZ-wdJ16pJdmbsk&ab_channel=JoeyThurman Great health to you 😌 David

[@patsmith8035]

I refused the infusion, the risk outweighs any perceived benefit.

[@hernanbarthe2457]

Have a look on a post up here. Scroll a little up. Of someone getting ex ellent results by adding boron to the calcium .

[@RuthDunstan]

I had some bone loss in lower vertebra but hip fine. I decided not to take the medication because it can result in necrosis of the jaw. I take Vit D, K2, fish oil and magnesium. No longer have a problem. I saw a couple of US videos about some medications for osteoporosis causing brittle bones and increasing the likelihood of fractures. I don't take calcium as I get plenty in my diet.

[@sylviafielding5437]

@@RuthDunstan - thank you for your comment - I also take those supplements so that’s really encouraging to hear. Unfortunately when I declined the infusion, I received a scolding letter from the hospital saying that they were discharging me from their care fir osteoporosis and no further bone scans would be offered to me. I’m currently having a few physio sessions for my knee and my physio has insisted I have a proper conversation about having the infusion with my GP. I’ve asked for an appointment but I’m not looking forward to the conversation with her because another doctor plus the hospital have stressed that the instances of the horrible side effects are extremely rare. I’m going to stand firm against having the infusion.

[@deefee701]

Dr Spector, I really enjoyed The Diet Myth but I knew nutrition knowledge would continue to evolve because there's so much interest in it. Thanks for continuing to share your new finds.

[@declanbohan112]

lol. Evolve? All this has been known for years. Spector is very very late to the table.

[@LeslieShaw-cd7gz]

I bought Tim's latest book recently but haven't read it yet. After watching this I'm really looking forward to reading it. My own experience is that some foods that may be good for a healthy person can have a deleterious effect on a person with a particular health problem: so you have to be very careful. This supports Tim's experience with personalisation.

[@scarface548]

it will be outdated by the time you get it

[@coventgarden1925]

Huge surprises from a guy who, until today, I thought lived in an academic ivory tower remote from real life issues. Hopefully Tim will now continue to address some questions which we face every time we go shopping AND discuss how we can balance nutrition with weight loss. It took years but he's starting to get real.

[@norwegianzound]

I'm an academic. I also clean my own bottom after pooing.

[@trudyziegler958]

I don’t know what you guys do with yr dairy cows in Great Britain but I grew up on a dairy farm in Canada & our cows always grazed outside on grass . The only time they were indoors was during milking and when it got too cold outside in the winter. They had better lives than some people do.

[@eSKAone-]

You really believe that all those millions of cows in Canada live that way 😂

[@kiwichickie1975]

These two🤩, love Jonathan's excitement and passion and Tim's cool, calm and matter of fact demeanour. Perfect combination and love Zoe podcasts

[@rupertwilson7020]

Who is he? Curiously, the video maker fails to identify him..

[@chadhanna]

@@rupertwilson7020 Jonathan Wolf is ZOE cofounder and CEO.

[@dinapawlow1622]

Thanks for this thoughtful and informative video. Absolutely,the best thing that ever happened to me was to use a glucose monitor. Eliminated food spikes. Especially bread, now I just put everything that used to be in a sandwich on a plate.

[@kiwichickie1975]

Have you tried rye bread?

[@dgeorgaras4444]

So simple really. Just remove the bread!

[@jameskantor0459]

@@kiwichickie1975 , try you blood sugar 1 hour after eat bread, rye is better.

[@kakefisk]

@@jameskantor0459 unless you have diabetes, blood sugar spikes just means your body is working. The goal is not to have a completely flat blood sugar level

[@carolynjawad9614]

If I fancy a burger I just wrap it in lettuce.

[@eugeniebreida1583]

Do NOT expect any “quick fire” and direct answers here, am halfway thru, got ONE confession out of Tim that he’s heading fast toward higher fat lower carb. His books are SO behind the curve. So are these interviews…

[@jakesyaseen8494]

For a better life keep striving and searching for a healthy diet never give up keep striving and searching over and over again from Johannesburg South Africa 👍💕

[@nicolacockett7523]

I've just fully signed up to the UK arm of the Zoe personalisation study and am waiting for my test kit to arrive. I feel excited that I will be able to learn what my body likes and dislikes, so to speak. I have my suspicions, but for example I would not have thought that porridge might be a tricky customer. I experience massive energy lows, to am really keen to figure out why.

[@FarazKhanYusufzai]

Based on recent studies suggest that consuming saturated fat in reasonable amounts may not significantly increase the risk of heart disease, as long as you also consume adequate amounts of omega-3 fatty acids: 1. A 2021 observational study found that total saturated fat intake was not associated with a higher risk of heart disease. However, specific high-saturated fat foods had different effects, with yogurt and cheese linked to lower risk, while red meat and butter were associated with higher risk[2]. This suggests the overall composition of foods matters more than just the saturated fat content. 2. A systematic review of randomized controlled trials found that reducing saturated fat intake lowered the risk of cardiovascular events but not the risk of dying from heart disease or other causes. Partially replacing saturated fat with polyunsaturated fat (which includes omega-3s) or whole grain carbohydrates appeared beneficial for heart health[1]. 3. Another 2021 study following adults for over 10 years found no connection between total saturated fat intake and heart disease risk. Replacing saturated fats with other macronutrients also had no effect, indicating a low-fat diet may not be necessary for preventing heart disease[4]. 4. Omega-3 fatty acids, particularly EPA and DHA found in fish and fish oil, have important benefits for heart health, such as helping lower triglyceride levels[3][6]. Regularly consuming foods high in omega-3s as part of a balanced diet is recommended. In summary, while the research is still ongoing, these recent studies suggest that moderate saturated fat intake may not be harmful, especially in the context of an overall healthy dietary pattern that includes good sources of omega-3 fatty acids. The types of foods providing the saturated fat also appear to be important. However, more research is needed to fully understand the relationship between saturated fat, omega-3s, and heart disease risk. It's best to consult with a healthcare provider for personalized dietary advice. Citations: [1] www.ncbi.nlm.nih.gov/pmc/articles/PMC10012519/ [2] www.bmj.com/content/348/bmj.g2272 [3] www.healthline.com/nutrition/omega-3-6-9-overview [4] nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [5] www.healthline.com/nutrition/5-studies-on-saturated-fat [6] my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

[@gardnmama]

Thank you for this well documented information. While I am mindful of confirmation bias, I agree that the key is a highly varied diet that has a better chance of meeting the complex needs of our bodies. All things in moderation, except plants. Eat loads of veggies and fruits!

[@melinashaughnessy9037]

I'll be buying the book! Still trying very hard to work out the healthiest diet for me. I recently switched to porridge and seeds and berries with plant-based milk for breakfast. Seems I may not be making the best choice there. There are so many conflicting messages. With the best will in the world, it's really tricky to know whether you are doing the right thing. Hopefully Tim's book will help to clarify.

[@judylloyd7901]

Perhaps wearing a glucose monitor for a couple of weeks would help you to see what foods spike your blood sugar. That would simplify things for you.

[@daliapayne9626]

@@judylloyd7901 where I could buy a glucose monitor? Do I need to join Zoe's program?

[@witcan6001]

Quit calling it milk. It didn't come from an animal. You are drinking nut juice! Embrace the nut!

[@melinashaughnessy9037]

@@witcan6001 with the best will in the world, no. 😆

[@maryconnor6173]

Agree there’s a lot of conflicting information. Tim seems fairly solid compared to the glucose goddess. There are some good nutritionists on KZbin like Abby Sharp she seems to take a straightforward and common sense approach to things.

[@glyndk]

I was happy to hear "what is good for the planet" mentioned as one of Tim's considerations, as one of my questions of the Zoe recommendations was if avocado is so good for you, we would encourage everyone to eat it more, but it would not be sustainable in terms of transporting avocado to every corner of the world. In other words I am glad to hear that personalisation done well also means taking into account what ingredients are available to you in terms of both cost and carbon footprint.

[@kengaskins5083]

Tim Spector is such an excellent, sobering guest. In my opinion, there is no nonsense there, just scientific findings. As usual, Jonathan moderates like a champ. Definitely getting the book, and will likely get copies for my siblings. Appreciate all your hard work at Zoe.

[@michellea9857]

Have you undertaken the Zoe subscription nutrition programme or is it a waste of money?

[@kengaskins5083]

@@michellea9857 I haven't undertaken their nutrition subscription program at this time. I do my own thing at the moment. Frankly, I haven't looked at it, so I can't comment either way.

[@NMAX-1763]

I recently joined the Zoe community and it has completely revolutionised the way I am eating, so thank you so much for this. I find all the discussions/interviews extremely helpful to support my journey and better understanding of how food affects the gut biome and our general health. I do have a question that at the moment I fail to get an answer that I understand. I recently had my scores back and have 30 for blood sugar, 31 for fat control and 31 for diet assessment, and that made sense. But what I cant understand is why my gut microbiome score came out at 88, considering I have had bad gut health for as long as I can remember, suffering with IBS, SIBO, Candida, I have so many intolerances to food, which all surely relates to poor gut health, but then a excellent gut health result through the Zoe testing!! Can someone please explain, I have been on the chat with one of your nutritionist coaches but am not able to take away from that an understanding of the result in this section.

[@Lea31706]

Any milk except full fat milk is made in a factory….squeeze an almond and see what happens, I’ve been vegetarian and was very I’ll with autoimmune issues,I’m now low carb mainly carnivore and feel amazing

[@ritz6982]

Cows aren’t bad for the environment. They are necessary for agriculture. It’s the way they are kept that is the problem. Free roaming, grass fed cows are incredibly good at creating incredible nutrients that we can eat, from grass that we cannot eat. They also produce manure which we need to make any vegan food - without manure all fertilisers would have to be artificially produced.

[@ritz6982]

You also get materials like leather and glue etc from cows. It’s much more environmentally friendly to let cows turn grass into food, clothes, tools, materials, than it is to try and make all those things artificially from resources that we need for other things.

[@CaroAbebe]

@@ritz6982 You can’t feed as many people off free roaming, grass fed cows. And you can definitely feed way more people on a plant based diet.

[@JeffreyRGriese]

even at 1.75x speed this was a slog. 50 minute video of us watching a man come to the realization of what he ought to have known before publishing a book on food.

[@christill]

I find it really weird how people focus on tiny aspects in diets to improve health. But at the same time we ignore giant aspects of our lives such as living with air and water pollution; and the lack of safe space for cycling, which contributes to the car obsession and general poor health of the country. It’s always about what individuals can do for themselves, rather than what we can all do for each other to make our lives better; and to take it the whole way, I’m sure we’ll be wanting to eat better in future, but there won’t be much food available. And we won’t be able to be this picky, precisely because we chose the individual over everyone, and ended up with a broken climate system that barely supports life at all. And then even right now, we have a society where a lot of people can’t afford food at all. And you’re talking about people who already have great diets moving towards perfect diets. The focus needs to be on fixing all the low hanging fruit in society, and we’re just not close to doing that. We need total systemic change.

[@susanbloor8541]

Hi Chris. Interesting to read your comment, but I have to say that I found it a bit weird! Firstly, Tim is an expert on the subject on which he is speaking: one wouldn’t expect him to expound on other subjects. I also find it curious that you assume that people who care about feeding themselves and their families healthily don’t care or do anything about other issues. In my experience the opposite is true. My concern for pollution and climate change has lead me, even though I live in a village with abysmal public transport, not to replace my own car. If I can’t take the bus or walk then I share. And trying to keep healthy reduces the pressure on the health service which hopefully will free up resources to tackle pollution, climate change and poverty.

[@christill]

@@susanbloor8541 I get what you mean, and I somewhat agree. I’m not necessarily criticising Tim or Zoe specifically. I do find the science interesting. But I do get the impression that it’s kind of reinforcing the status quo and the idea that the way to solve these big problems is through individual action and general capitalistic ideas, even if that’s not a conscious decision they made. Of course, eating healthy reduces strain on the NHS and so on. But where are the societal changes that would lead everyone to be able to get there? If they were talking about policies to make healthy food the cheapest option, cycling the easiest way to get around to improve everyone’s health, then that would be covering all the bases. But it feels like it’s aimed just at older, wealthier people who can afford to take these diet measures and pay for personalised health plans, and everything / everyone else is basically ignored. Again, I would assume that it’s not a conscious decision to do that, but that they’ve been moulded to think that way by society. And while Zoe is a diet thing, it’s not just diet. It’s health overall, and there are a lot of other aspects to consider. And those are very low hanging fruit as I said. You would have a far bigger impact on society by supporting cycling like the Dutch, or taxing the rich to pay for electric public transport or subsidising healthy food and so on. But we never hear that anywhere in mainstream society. And obviously I reject your idea of freeing up resources. You’re basically suggesting the opposite of me, which is that telling people to be healthy will save money. As opposed to using the resources we have in all of the hoarded wealth in this country by taxing the rich and directly making the difference. Just telling people to do the right thing doesn’t work, because clearly no one cycles and a large proportion of the population are obese. For example, West Sussex County Council tell people to cycle without ever building any infrastructure, or limiting car use. So no one cycles. That’s not how the Dutch do it.

[@kiwichickie1975]

As long as food manufacturers like associated British foods who donate huge sums of money to the Conservative party are around then we will remain addicted to highly processed food, which makes us eat more and buy more. Tim said it, they employ food scientists deliberately to make this food addictive so we buy more. We all individually need to realise we are being controlled for financial gain by these industries.its going back to basics which is difficult with so much stress in our lives.but then again stress raises cortisol and cortisol makes us want to eat more sugary foods and round and round we go..

[@christill]

@@kiwichickie1975 Well exactly. Where’s the talk about this on the show?

[@kiwichickie1975]

Iceland supermarket is also a Tory party donor and we all know how much processed food they sell...I've been trying to buy whole grain bread like rye from mainstream supermarkets and can't find any. It is only small independent stores that make it,supermarkets make you walk significant amounts of steps just to get to truly healthy food and even then market whole nuts and seeds in the bakery section like it's something we have as a treat when we bake. I see main stream supermarkets akin to an ' escape room' ! Haha, my mission is to buy as little rubbish food before I can escape!

[@Mimulus2717]

Could you do a podcast sometime on the effect of salt on Zoe scores? I notice a cup of black beans cooked in salted water scores very poorly whereas the same amount ot beans cooked in unsalted water have an excellent score. Is this just a general penalization of sodium built into your algorithm or do salted foods greatly influence glycemic response through some kind of mechanism? Great job you two...always an interesting discussion.

[@jojojo8835]

Excellent question, I hope someone can answer

[@artandculture5262]

Scammers are everywhere.

[@ritawilliams8508]

Very interesting. Impressed that Tim goes through all the tests before expecting others to. Just to say, the best food I've ever had was in Vietnam (all fresh and/or straight out of the sea, no milk and very little bread products). Remember feeling like a different person. Second in southern Italy where staying on an agriturism farm, everything was cooked from scratch and mostly from the farm and sea. Although we did indulge in croissants and cakes at breakfast because they had just been made. Remember feeling extremely content. A happy stomach is a happy person IMHO.

[@andrevanderwalt69]

Or maybe you felt great because you were on holiday?

[@ritawilliams8508]

I was working

[@andrevanderwalt69]

@@ritawilliams8508 You were in interesting, different, lovely places (agritourism farm in Italy). You don't think that could have contributed to your wellbeing?

[@ritawilliams8508]

@@andrevanderwalt69 agriturism was holiday so yes and people lovely as well as the food.. Yes being somewhere interesting helps but food and people make the biggest difference. Ps Brussels also has fabulous food at all.prices.

[@lindavincent708]

Vietnamese food is amazing (wouldn’t have it in the UK as it’s usually tailored to a UK person), so health and absolutely delicious. I used to think nothing could beat Thai food but I was so wrong!

[@sunmoonstars3879]

It does make me chuckle that this blokes making a fortune with his app and books when what he speaks about is traditional old fashioned rural eating - l o fat, not many grains, plenty of veg, good quality meat/offal and organic full fat dairy, eggs from hens that forage, fermented foods, bone broths, wild berries, nuts and seeds and foraged mushrooms & greens - nettles,dandelion etc and no processed crap or seed/veg oils and v minimal sugar/grains. I could have told you all that for free years ago. It requires us to embrace and nurture growing our own, and small scale local farming; NOT the current vegan promoting, farmer bashing, narrative that’s pushed by the media, government, globalists etc. And if he now believes that real full fat cows milk is so good for us, why did he choose to recently advise the government that meat and dairy production/consumption should be cut down by 30%?? Sorry but that’s a case of do as I say not as I do. It smacks of him following this globalist vegan promoting agenda, why?? Generally follow the money is the answer…..

[@amypearce8242]

I think it’s really disempowering to end by saying; it just goes to show how complex nutrition is. From what I heard, modern “food” is bad for you, traditional foods are much better for you. Surely that’s the simple and empowering message you should be putting out to people to make them feel capable of making healthy decisions for themselves without the need to (pay to) consult anyone?

[@Timbikeshed]

This comment is far more powerful than the 40 boring minutes I just skipped through.

[@fluffgirl1000]

I’m sure most people knows that it makes sense ..all bread are the same …

[@nancysunshine8400]

😊 l.

[@rawmilkmike]

@Tim W An even simpler message is that plants are not human food, whether processed or not. And fresh animal products are healthier than processed ones mixed with flour, sugar, and vegetable oil.

[@DreadPirateRobersWho]

@rawmilk mike I'm sure Tim would disagree given that he now recommends eating 30 varieties of plants a week. Just because some alternative versions of traditional foods aren't as nutritionally viable, doesn't mean that plants are therefore unfit for human consumption. Like animal products, we've been eating them for millenia.

[@user-nx6ji9tk8i]

Btw, the subtitles missed the ‘Chorleywood’ process of making fast factory bread using ascorbic acid as part of the process to minimised all that kneading and proving.

[@desmondmccabe8321]

it all sounds very keto...much of this derives from our heated environment and minimal expenditure of physical energy daily - we burned carbohydrates - oats - while engaging in heavy physical work and keeping us warm in the cold

[@oonaghcorrigan7358]

Maybe worth mentioning along the lines of a personalised approach that gluten intolerance is fairly common. My health has changed so much for the better since cutting this out. Also, I agree with your comments on plant milk but there is at least one brand of almond milk that contains almonds, water and salt only.

[@sreeladevi1780]

Tim dear I'm yr grand aunt hre at 76 💛 wishing u2 smile more often 'n be less overly serious in yr nature ...in dis ever changing short fleeting life!! Strive hard, relax 'n enjoy more❣️

[@jezzab01]

I think it is important to talk about milk from organic grass-fed, non-steroid-fed cows rather than just 'milk', as if it is all the same.

[@josephineobyrne1060]

Hard ti get milk like that unless you have tour own cow. Id love to drink milk like that so instead i drink cream which sometimes I water a little.... all the extra companies add are not needle so reason i nit drink it. Also milk is fir cows..

[@Fomites]

Do cows get steroids?

[@jezzab01]

@@Fomites sadly yes. Both beef and dairy cattle do.

[@BigBlue1895]

I like Tim and his new awakening regarding food myths that some of us have been sceptical about for years. I particularly like his attitude to the food industry and that he realises that the industry is there to make profit -just like a company making widgets or whatever - and the good of our health really doesn't enter their thinking. It's just a pity that he doesn't examine the evidence regarding the pharmaceutical and Net Zero industries with that same degree of scepticism.

[@gabrielekennedy6123]

Tim's book is not available in the US. labeled " out of stock"

[@BigBlue1895]

@Johnny Long good point

[@mrscpc1918]

@Johnny Long it’s not so much his ideas about dairy as the facts based on huge amounts of research. The dairy industry is an environmental catastrophe and we need to wean ourselves of the huge consumption of cheese and dairy products generally for the sake of our health and the planet’s. The land can be used for many other benefits.

[@18_rabbit]

@@mrscpc1918 completely 'reductionist' to use one of his terms. Utterly wrong, considering that even rich foods, at the right 'dose', are very healthy, such as cheese and other dairy CAN be. E.g. the 'mass produced' irish butter keerygold, is very rich in omega. NZealnd produces a huge amt of the dairy for the world. Learn some thing about dairy--it's a vital food, that i tried for a decade to heavily reduce, only to become malnourished when i relied on other nutritious things including masses of plant based foods, but there is a limit for me and for maaaany maaany ppl. Stop the religionizing of food, which is a personal and personalizable thing, as this co shows.

[@rbutcher5451]

I was very interested to hear Tim’s findings about milk. My Dad has studied this over many years and as a result, we’ve always used full fat milk. However, has Tim looked into how well the pasture of grass fed cows here in the UK locks in carbon? If I remember correctly, it’s something like 10 times better than cultivated land. I understand that American milk production is very different, but if you buy organic milk from grass fed cows, it is much better for you and the environment.

[@marieparker3822]

Alternative plant milk, such as soy or almond milk, are not necessarily ecologically sound. How were the plants produced? Also, if, in Britain our climate means that grass is the crop that grows most easily, that means we need cows and sheep to process the grass. If we are going to be eating less meat, then having the dairy produce from the animals' milk is rational.

[@reimaravalk7679]

thank you dr. Tim and Mr. Jonathan for this insightful podcast. It is needed to share with the world the truth about the health benefits of certain foods and foods we should avoid in order to maintain our health. Reimara

[@iaindowling8993]

What about salt as you alluded to you changed your thoughts on salt? How have your thoughts changed?

[@SusanERicks]

I wonder what Tim thinks about salt? My take is that you need to sodium added to food if you do not eat processed food.

[@defeqel6537]

There was a pretty well done study about a decade ago which suggests we need 10-15g of salt (or 3-5g of sodium) per day for optimal health, less was generally worse than more. Still a bit unclear how other foods affect this need, for example type 2 diabetics generally should have less as the insulin makes their body retain more salt

[@DarenC]

On the mucous production aspect, I gave up milk and other dairy for ethical reasons rather than health specifically, but I did find my breathing got a lot better. I'd spent most of my life breathing through my mouth as my nose was seldom clear, but these days I can breathe through my nose most of the time. Sadly I've yet to find a plant-based milk that doesn't split in my coffee

[@mooshway2000]

Oat barista? Works for my husband

[@57shirls]

Oat works for me, doesn’t split

[@chillitunabake17]

Plenish almond is the best I’ve used.

[@dragacrisan]

Any of the Plenish ones if you live in the UK- the hazenut one is to die for

[@philbell5774]

Is it any wonder there is a huge rise in eating disorders when scientists such as Tim backtrack in their previous claims. There is too much contradictory advice surrounding food and nutrition that continually confuses the layperson and probably greatly increases anxiety about something we all need to do. If you eat a wide variety of foods and eat moderately and get some regular exercise is probably as good a recipe (sorry couldn't resist it) for a healthy lifestyle as your likely to find.

[@Musika1321]

Functional medicine has been saying this and more for decades...not a mention of those key practitioners and academics. Ah well, at least this platform can admit it is bringing itself up to date.

[@steveforde7475]

I'm not sure why anyone would think Oat Milk is good for the environment. The creation of vast water hungry mono cultures to produce the Oats and Rapeseed / Sunflower oils that are the main ingredients, all of which are very likely to have been doused in Glyphosate. Add to that the industrial production of emulsifiers and phosphates that are also in the product. Those same emulsifiers that the Prof has determined are bad for gut biome. When you add to all of that the dependancy upon Nitrogen fertiliser for plant based farming, which is produced by consuming natural gas, and the simultaneous campaign against Nitrogen by the save the world brigade, because of run off into the river network. It appears that all farming and food production is unacceptable.

[@bouncedancer]

Oats is a trigger food for a lot of people, but they don't realize it because they've been told over the decades how healthy it is. Same with nuts. Both are trigger foods for me. When you look at supposedly healthy processed foods in the stores, it all seems to be oats and nuts, oats and nuts.

[@mesere7]

A workout before breakfast or even a gentle walk will lower blood sugar spikes. Not eating for an hour after getting up as well. Regarding milk since when is it necessary at all for adults? What are the effects of cow’s milk estrogen and igf1 on human health ?

[@bernadettebecher4689]

Yes, I too found my BSL was 10.5, 2 hrs post organic steel cut oats!! Not what I expected. Thought I was lean and fit. I think we need to start this monitoring in childhood.

[@skilla1010]

I'm having spikes too but my hba1C is only 32. Bread sends mine up plus rice cakes and houmous!

[@emh8861]

Me too !

[@sharonp.6505]

All of this is wonderful and I'm always impressed with people who are willing to change paradigms as the science of nutrition evolves. The common theme of the importance of managing blood sugar has exploded in recent years. Most of the "influencers" on social media have adopted continuous blood glucose monitors that give them a very personalized and immediate feedback on their diets and the impact of foods on their blood glucose levels. Unfortunately, for those of us who don't have diabetes and aren't physicians (or personal friends with one) don't have access to these tools. Hopefully they'll be available to everyone at some point in the future.

[@LondonSteveLee]

It was obvious Tim was wrong 5 years ago.

[@jraaccounts]

i'm pretty sure anyone can buy a continuous blood glucose monitor. even if not, you can buy a glucose monitor and test strips at most pharmacies. testing yourself in the morning (fasted) and then 1h and 2h after a meal will give you a good idea of your baseline BG and response to different foods.

[@rokzane]

​@@jraaccounts They are not available in the UK over the counter. You have to have a prescription to get them there. Luckily, they are not banned from being imported. A lot of UK visitors abroad will buy them overseas and bring them back.

[@sereezee]

Dear Tim, Since I'm at the furthest end of the keto scale, as a carnivore, I can tell you 100% that it certainly is doable long term. Just as you are 'carbohydrate sensitive,' as you called it, some of us, it seems, are even more sensitive than that, and the addition of any carb food causes such upheaval and even pain that we simply choose to stay 'keto' because it is certainly the best route for our system. A lengthy period of trial and error, elimination and reinsertion, 13 years ago brought me indeed to the conclusion that one size never fits all, nor is there any single combo that fits all. I don't "do" carnivore as an ideology in the way vegans do; I eat that way bc carby foods - ie: any plant matter - literally makes me ill. So, it's worth continuing your research bc the ins and outs of all this are likely as varied as the number of synapses in the brain.

[@defeqel6537]

And doing low carb, or relaxed keto is even easier. For example, I occasionally get quite deep into ketosis (as evidenced by keto rash appearing) even though I still eat the occasional pizza with friends. Not that ketosis itself is my goal.

[@arambarsamian6312]

Could it be that by excluding plants from your diet for years, your gut microbiome is now missing the kind of bacteria that digest fibre, resistant starch, and other nutrients found only in plants? A small And gradual increase of plants, which are all fibre-containing, would lead to a gradual adjustment of your microbiome. I hope you can do this, as it would be a shame to exclude some of the healthiest and most longevity-promoting foods from your diet. Best wishes!

[@elainehenderson842]

I appreciate that diets should be personalised but how can an individual find out what suits them - do we have to sign up to your study to measure blood sugar etc?

[@SusanERicks]

Not all Sourdough bread is fermented for 24 hours, some supermarkets just add vinegar to the dough and therefore the sugar is not fermented. Sainsbury sourdough bread is the real thing.

[@musicloverUK]

Yes, I get mine using the mother from Tescos but Tescos Gluten free Sourdough and Aldi Sourdough don't which people need to be aware of.

[@reviewer1248]

I find it very hard to follow your healthy diet because I follow a low tyramine diet because of my migraine triggers. Tomatoes, nuts, seeds, soya, tofu etc and fava beans are out and peppers give me bad indigestion. Please can you suggest diets for people with other chronic illnesses because there are a lot of people out there that can’t always eat some of the fooods suggested because of other illnessses.

[@angelicaterry3367]

i just got the book yesterday! And i'll be reading it in summer. Pointless why i declared all that but it's the first time i've been so excited to get a book.

[@richardcook2970]

I use raw organic hemp seeds to make my milk, just a scoop with water in a blender, super nutritious.

[@jonathansturm4163]

When I'm hospitalised here in Tasmania, breakfast consists of 5 teaspoons of sucrose, orange, or apple juice, white bread, jam, ersatz coffee, skim milk and cornflakes. Fish, cheese, eggs, nuts etc that I eat at home are strictly forbidden. Over a period of a week my fasting glucose rises from 4 mmol/l to the point I'm insulin dependent. The nurses insist that this is a "scientific" diet and that "ideally, it would be 0% fat and 0% protein, since only carbs are essential". At home I control my Type 2 diabetes with diet, not so-called anti-diabetic drugs. The nurses insist that "insulin is good for" me.

[@jensuttie74]

Wow, definitely some re education needed there although I think many hospitals are similar unfortunately, so far behind what’s actually healthy! It’s similar in school meals here in the US - ‘healthy’ is low fat and sugar free ie artificial sweeteners :(

[@alec1113]

Im constantly amazed that nut juice is referred to as milk 🥛 really enjoy the information you bring to us, the masses .

[@LoremIpsum1970]

We used to drink supermarket milk, my partner didn't get on with it. She switched to oat milk. Lately I switched to pasturised but unhomogenized bottled milk and it tastes so much better (like the old days). She loves it and has no problems anymore, good bye oat milk. I think we should separate climate science from medical/nutritional science, thanks!

[@Lynnefromlyn]

Raw cows milk form a reputable small dairy is excellent. Tastes like milk I drank as a child, no mucking about with it, all the natural good stuff.

[@LoremIpsum1970]

@@Lynnefromlyn Used to love the bagged raw milk from local farms... We're lucky to have a raw milk licensed dairy producer fifteen minutes away, but the unhomogenized milk is just the same as we had as kids. No bloating, etc. like with supermarket milk. Good stuff, I was brought up on loads of dairy!

[@defeqel6537]

It's funny that so often professionals like this are mixing nutrition and climate science, but rarely do they think of the top soil quality, and other harms to nature than climate change

[@spiral-m]

Forced-breeding and physical wastage at 6 years is standard and lameness and extreme pain is common. Yes, planetary health = human-health. Extinction isn't good for health, or many things on the way. Can't be separated in today's world. To ignore the suffering for taste reasons alone is also ethically unacceptable.

[@charliedecker7702]

Did you check what type of milk your partner had issues with. There's A1 and A2 types of protein which are thought to affect people differently. My son had no problem drinking UK whole milk but when he moved to Canada found he had bloating and ill feeling when drinking their whole milk and has switched to skimmed milk. He has no issues with visitng here.

[@chriscardwell3495]

The big question . . . . does Tim's latest book remove the need to read his first 2 books?

[@MissAnthropeR6]

And how much will he realise he got wrong in the NEXT few years? Hmmmm. 🤔

[@shozi1799]

@@MissAnthropeR6 That's life, we live and learn.

[@knib864]

I will get the book, but it would be nice to hear a discussion on frozen food versus ultraprocessed food, as frozen food is a fast, accessible way for many of us to eat, but I don't think it necessarily means that it is ultraprocessed?

[@Lifelongloser]

I think frozen food is probably ok

[@mizzmjm]

If veg are just par cooked and frozen, that isn't ultra processed. It should be fine

[@Alice-cp9sy]

For anyone who may know in the comments; Why is it that if you have skip breakfast, that same insulin spike does not appear when you first eat e.g. at lunch time? Is it because your body has been awake for a while? Surely the insulin spike has just been delayed? Or is this concerning the type of food we eat at breakfast? Thank you!

[@anitalinke6659]

Good question!

[@defeqel6537]

I don't know the details, only that our bodies react more strongly to food in the morning, likely because waking up requires cortisol, etc. to spike (edit: so it's basically similar to how you gain weight easier when stressed)

[@BlueVelvetBear]

To skip breakfast simply eat more healthy fats for your dinner the night before. That's what makes intermittant fasting so easy for the keto community.

[@jakobw135]

There is a French nutritionist (her name escapes me at the moment), who suggested taking some apple cider vinegar with some protein fat and fiber before your meal to mitigate the sugar spikes. Apparently this works quite nicely, in addition to moving around somewhat after eating (some light exercise)

[@oakstrong1]

It works wonders for my heartburn and gassy stomach issues after eating. Just apple cider vinegar with water.

[@bobadams7654]

This is covered on a Zoe podcast, along with other hacks to reduce glucose spikes.

[@awizenwoman]

Yes, this is what I already do, thanks to the advice of Dr Michael Greger on his Nutrition Facts channel - blueberries, apple cider vinegar and or (the fat in ) nuts will reduce the sugar spike. Check out his channel! See what long term damage full fat dairy yoghurt will do to a prostate gland or a breast - even if it does not cause a sugar spike!

[@annelamb3475]

Approx 15 years ago a friend told me about cider vinegar helping her to lose weight and kept her free of colds. I have since taken 50 mls cider vinegar in 250 mls water before every meal. I am a very fit 72 year old, with no aches or pains apart from arthritis in one finger joint. My weight is constant. Colds are rare. I have no idea whether the cider vinegar has had any influence.

[@16Elless]

Her name is Jessie Inchauspe & she was on a previous Zoe podcast.

[@DavidSmith-rz1pc]

Sodium chloride (table salt) is an ultra-processed food. Bleached. Minerals removed. Neurotoxic aluminium and fluoride, sometimes added. Very useful as a preservative and historically as an embalming fluid. It is as much chloride as it is sodium and most of it is excreted. Salt to taste.

[@andrevanderwalt69]

Mushrooms: heard a talk by a real mushroom expert. He said that when they study dried mixed wild mushrooms one can buy everywhere, they frequently find new, unique types of mushrooms, some of which cause delayed reaction liver failure. One will never even know what caused it. Not everything natural is healthy.

[@f1neman]

Excellent and fascinating content but surely the biggest question has to be - how does Johnathan put up with that plant almost in his face the whole time?

[@BlueLightDragon-k2u]

This just makes me despair! As a working mum, in the nhs, I thought I knew what was healthy and unhealthy... but it seems unless I make EVERYTHING at home (which I can not do) nothing is healthy coz its packed full of god knows what. Goodness knows what the answer is, dietary wise they were better off in the 1500's, economically, medically, technologically we are better off now... there needs to be a sort of star trek shift in EVERYTHING globally. Thats my only answer... my only conclusion, goodness only knows, the way we are going, humanity is going to implode, we are going to kill ourselves and the planet because big heads can fill our food of crap and pollute our environment and blame it on us to make us work more which feeds the system coz we don't have time to do anything!

[@justasimplesomeone]

Gosh, that sounds so difficult - with so little time. You probably do this anyway, but they say frozen foods still hold lots of nutrients - and if you cook and prepare things, then I suppose huge batches and then freeze. Any chance any of your kids will be involved in preparation? We were made to peel.things and that sort of thing with potatoes, beans, carrots, prepare fruits for pies. We three kids did it together so it was sort of fun - well to some degree! Good luck!

[@BigHenFor]

Tosh. In the 1500s life expectancy was far shorter than today. Get real.

[@BigHenFor]

@@justasimplesomeone sourdough is easy once you make your your first culture which takes minutes over 4-5 days using the scrapings method. And if you're canny, you can bake a batch no knead sourdough at the weekends, making several loaves to get you through yhe week. Sourdough bread freezes well too. Check out the Bake With Jack channel: kzbin.info/door/TVR5DSxWPpAVI8TzaaXRqQ. He has a comprehensive Sourdough playlist, including beginners recipes using the Scrapings method of keeping your Sourdough culture, which is quick, easy, and does not waste flour like other methods.

[@jameskantor0459]

As a diabetic with kidney stone , I use whole milk products for calcium. To avoid calcium oxalate stones.

[@Lea31706]

Have a look at Dr Berry , I’ve reversed my diabetes with low carb and lost 33lb in 10 weeks…this is not an ad 😂😂

[@carinaekstrom1]

@@Lea31706 Losing 33 pounds can reverse diabetes regardless of diet. After that the trick is to not slowly build up insulin resistance again. You can get a fatty liver without having adipose fat.

[@Lea31706]

@@carinaekstrom1 I lost a lot more years ago when I was vegetarian but was really ill and it’s no fun starving yourself lol

[@carinaekstrom1]

@@Lea31706 No, why would you do that?

[@patriot20000]

If it's T2 then Dr Jason Fung (nephrologist) on KZbin can help you get off insulin. His advice is free.

[@tootstweet]

Oh thank goodness you mentioned dark rye! Love it! The darker and heavier the loaf the better. Are you a fan of Pumpernickel?

[@marybusch6182]

I love black bread also, but its very hard to find.

[@marklemont3735]

@@marybusch6182 Try at a European food store, Polish store, and sometimes German butchers get it in once a week, if you order it.

[@oakstrong1]

@@marybusch6182 sourdough rye bread does not have to be really that dark, I made my own sourdough bread from 100% wholemeal rye last summer (making the root is dead easy but it takes a few days) and the colour was only marginally darker. Rye has low gluten content so it doesn't rise and become fluffy like the bread we are used to buying from a shop and the crust becomes hard during baking process, hence most dark rye you can find in a shop have some wheat content to improve the texture. A lot of the really dark rye bread colour comes from a malting process, cocoa powder or if molasses is used to feed the root, depending on the bread.

[@juliehowes5292]

I love it

[@catherineshort4476]

Baking your own using a diverse range of flours and seeds packed with fibre is absolutely fantastic - everything in moderation adapted to your particular body - sourdough sourdough sourdough and soooo very easy in fact

[@vanessapawsey8328]

Listening to this is fascinating but frustrating. Being gluten, avenin and dairy intolerant I have to use substitutes to have variety. It would be so helpful to have advice on how to make decisions on which substitutes will be best in this case.

[@jaynepower2050]

Interesting session thank you. I wonder if there is a difference betweena standard portion of cooked porridge and raw soaked rolled oats. The latter I find is easily digestible whereas porridge eaten at any time of the day causes a massive spike in blood sugar complete with headache. I suppose this just proves the point that every body is different.

[@aprilapril2]

Porridge , although delicious, has always made me feel really hungry and lightheaded… I thought I was just odd…

[@carolkilpatrick6674]

I’m Gluten and Lactose Intolerant started around the perie menapuse, and I’m just 1 of millions of people in the same boat. You talk about food, you talk about books but has there been a breakthrough that would cure these any other allergies .

[@penelopekostick743]

There’s masses more in the book! Fantastically informative and so good to hear the ‘real’ science behind food choices. Absolutely love the food tables & tips at the end of the book. This book by Prof.Tim Spector is now my fave go to together with Eat to Beat Disease by Dr.William Li. Thank you so much!

[@syrus3k]

I get that rye bread from the supermarket.. it's really good as it fills you up nicely... I wouldn't say it's good for making sandwiches with though.

[@sectionalsofa]

Yes and no. No to cheese, as the saturated fat will raise LDL as well as gradually contribute to insulin resistance by negatively effecting beta-cells. But 100% yes regarding ultra processed food and the gut microbiome. Six months ago, I poured my almond milk down the drain for that reason. No more emulsifiers for me. The more I learn, the more I lean towards whole food plant based for the win.

[@oakstrong1]

I used to live on cheese but my cholesterol levels were excellent; my waistline had more to do with eating a lb of milk chocolate every day. Meanwhile, my babysitter had sky-high cholesterol levels despite cholesterol-lowering products and giving up meat and eggs, and eating only unprocessed foods (and being otherwise super-fit) She could only barely keep the levels within acceptable by becoming strict vegan. What I'm saying is that like everything else, food doesn't have the same effect on everyone. You can make your own plant milk and use natural emulsifiers: they don't have to be chemicals. However, there are plant milks that don't have emulsifiers but they do often have added oi to imitate the creaminess of the milk. Unfortunately, I don't like the oily taste. None of the soy milk brands I used to drink had added oils or emulsifiers though, especially the organic ones. Or you can make your own if you need it for a recipe. :) Egg yolks were used for washing hair before commercial shampoos because they emulsify the oils on hair so it isn't so greasy. The eggs are also used to emulsify the oil in mayonnaise. At least when you make it yourself... I'm vegetarian but I do encourage others to eat more oily fish, especially if they live in Northern Europe.

[@jezzab01]

Not possible to make sweeping generalisations about cheese and LDL. Everyone is different as Tim has so eloquently demonstrated.(And LDL is not inherently bad unless damaged - glycated or oxidised).

[@sectionalsofa]

I'm making a sweeping generalization because I'm looking at the forrest away from the trees. I'm more inclined to follow the objectivity of Dr. Kim Williams and Dr Joel Kahn, lifestyle cardiologists, rather than a professor dabbling with his personal reactions to food. I think it's possible he was having blood sugar spikes from oatmeal because his high fat diet is clogging his beta-cells, causing him to be insulin resistant.

[@jezzab01]

@@sectionalsofa fair play. I wish I had as much spare time as you seem to have being able to engage in podcasts by people you’re not particularly inclined to follow. Best of luck and good health to you.

[@sectionalsofa]

@@jezzab01 I'm 69, retired and a seeker of nuntrtional information. Zoe sometimes has great guests, like Dr. Bulseiwicz. I'm not that familiar with Tim's perspective but I was curious. Now I know. Good health to you too.

[@TE-7302-]

Could you please do a video addressing food allergies and OAS, NOT gluten allergies, which one can find information on anywhere.

[@thehydropuppies-pack]

I love these videos. I was invited to join the personalisation study with a big fiscount but still couldn't afford £50 a month. It's a real shame that it's not more accessible price wise for those on benefits or low income.

[@jonandclareraymond6737]

Absolutely agree with you. £50 a month. Discounted!

[@rebeccasomerscales3156]

Yes I absolutely cannot afford this.

[@yl1487]

Jeff Leach - it is possible for human microbiome to remain unchanged despite changes to patterns of food ingested.

[@amandajane8227]

The ultra high processed food that horrifies me is Stevia. when it 1st entered the market it was a green powder. Now it is a very fine white crystal. Ok it doesn't give the glucose spike but I really wonder what it is doing now the producers have made it just like sugar.

[@patriot20000]

Bleach, anyone? Have to wonder.

[@bouncedancer]

I did stevia from the beginning, and I never saw it be green. Just because it looks like sugar doesn't mean it has anything to do with sugar. Baking soda looks like powdered sugar. Vodka looks just like water.

[@patriot20000]

@@bouncedancer I worked in a greenhouse with herb plants. Stevia is, of course, a green plant. So something must be done to it to make it white.

[@defeqel6537]

@@patriot20000 it's just refined, the stevia glycosides are colorless. That said, while I do believe it is better than sugar, all these substitutes should be used with care. edit: similarly, sugar canes are green, but sugar isn't

[@cgr1701]

I accidentally discovered Dr Spector today. I pulled out from that video and then found Zoe's project. I registered on that UK waiting list. I feel excited and curious to find out more. I hope that the price of joining the project will be affordable for everyone.

[@sherimillman53]

Tim mentioned he changed his mind about Salt in the beginning but never said why?

[@BlueVelvetBear]

The more processed foods he cut out, the more he realises he needed to add back in sodium I expect.

[@jjjames6894]

Really wished Tim narrated his books vs leighton, they’re unbelievably detailed and funny, love all Tim’s books but food for life is for sure the best one yet, totally fascinating & my young kids love it too, learned so much!

[@emh8861]

Bread Personalization Mushrooms Milk Processed foods

[@delaneyondreams]

I would appreciate it if Dr Spector would directly confront the decades of research on dairy (as compared to plant milks with and without certain additives) done by and collected by such doctors and researchers ad Michael Greger, Neal Barnard, and many others. This would need to include discussions of additives in milks of all sorts, the pros and cons of animal VS Plant proteins, and so on. This discussion left me very skeptical of the depth and breadth which Dr. Spector's research have plumbed.

[@k8eekatt]

It would be wonderful to hear this as an audio book read by Tim. 😄

[@penelopekostick743]

It is available on audible as an audio book but narrated by Leighton Pugh who does a great job (lovely engaging English voice!)

[@k8eekatt]

@@penelopekostick743 thanks for the info!

[@SBNewMe]

Great talk. I am glad I am not the only one whose blood sugar goes off the scale with oats or anything oat-related. I was shocked when I experimented with a Continuous Glucose Monitor (CGM) and found that oats peaked my blood glucose higher than anything else and for longer, including chocolate, ice cream, even Krispy Kremes doughnuts.

[@Vicky-qu4yw]

Yikes, I have oats most mornings 😬

[@SBNewMe]

@@Vicky-qu4yw So was I, for years. Great for bringing down cholesterol, but apparently that is because of the high glucose it creates in the blood. (I can't remember the guy that did that experiment - essentially a false indicator of something good. How do you feel after eating oats? any tummy issues or dizziness etc?

[@pointsnorth3924]

My choice of milk is Hemp milk. This is partly because hemp can be grown on marginal land and is otherwise a very useful crop. I am just about to make my own Sesame seed milk using hulled sesame seeds. On a quick survey of my pantry, Tahini, the light one, came out as best protein and lowest carbohydrate. Sesame yoghurt is next on my agenda.

[@Annabelleese1]

My go to "breakfast," when I have any, is home made kefir + hemp seeds + flax seeds.

[@tonchibakes3349]

@@Annabelleese1 how to make home made kefir?

[@webaccess11]

I do love a bit of sesame oil in an occasional Asian style dish, but I am very conscious of seed oils. It is their unsaturated formation that leads to oxidisation. I believe seed oils have contributed enormously to chronic disease, and skin cancer. I don’t have all the answers, but I try and think about what foods were available naturally several thousand years ago, before modern cultivation of fruits and vegetables, grains and feedlot meats.

[@bmwtruefan]

Sprouted organic bread is what I eat and sprouted organic cereal. Plant based fourteen years now, best decision ever