5 foods I got wrong | Professor Tim Spector

Where were you in 2015? President Obama was in the White House, The UK was a member of the European Union, and you couldn’t escape Bruno Mars's global smash: Uptown Funk. More importantly, 2015 marked the release of Tim Spector’s first book: The Diet Myth.
If you think the world has felt different since 2015, wait until you hear about the advances in nutritional science. Since then, Tim has had a chance to rethink his position on dietary staples like bread, milk, ultra-processed foods and more.
He’s put everything he’s learnt into his new book Food for Life: The New Science of Eating Well.
In this episode, Tim speaks with Jonathan about what he got right, where he went wrong, and what the future holds for the world of nutrition.
Tim Spector is a co-founder at ZOE and one of the world's top 100 most cited scientists.
If you want to uncover the right foods for your body, head to joinZOE.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 - Intro
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
Pre-order Tim’s book here: www.amazon.co.uk/Food-Users-G...
Episode transcripts are available here: joinzoe.com/learn/category/nu...
Check the trial mentioned in today’s episode here: www.cell.com/cell-metabolism/...
This podcast was produced by Fascinate Productions.

[@dawnkeckley7502]

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)

[@johnnylong1428]

Great comment. This anti-meat/dairy movement is being driven by the globalists in the WEF / UN etc. It is NOT a popular movement, we are being manipulated to devalue farmers and farming, the bedrock of human freedom.

[@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!

[@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

[@janerossfield]

Half way through this discussion I ordered Tim´s new book. Can´t wait to read it. All so very fascinating. Thank you.

[@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!

[@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!

[@carmelgrace6402]

Thank you ! it's wonderful that you take the time to share this information!

[@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.

[@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

[@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.

[@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”

[@tanya8940]

Thank you both 🌞

[@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 💕 🌎🌍🌳🌳🙏

[@wendywilliams9893]

Love these discussions so informative . I've learnt so much from reading Tim's other two books on food and can't wait to read his latest. Great stuff

[@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!

[@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.

[@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!

[@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.

[@pepper419]

Thank you Tim for a very enlightening talk.

[@sillysasquatch0606]

Fabulously informative, thank you, both. Joining Zoe's UK tribe in March 2023. Until then following your guidelines. Once again, thank you.

[@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.

[@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.

[@KEG242]

Very informative. Thank you.

[@ddll88]

Love your summary, great job done!

[@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.

[@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.

[@zogzog1063]

Thank you so much for this.

[@louismlok]

Thank you , Good teaching .

[@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 👍💕

[@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

[@carolschobs2621]

I’ve learnt so much from this video thank you, so much to take away and use 😊👍🙏

[@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.

[@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.

[@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.

[@PlantChompers]

This was fascinating! 👏👏👏

[@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❣️

[@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.

[@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.

[@cholseykate5082]

So fascinating thank you

[@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.

[@annecarlill4317]

This is the first of your KZbins I’ve really wanted to listen to every word. Thank you very much both of you and the book is on my Christmas list.

[@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.

[@nml1930]

Thank you

[@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.

[@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.

[@skilla2542]

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

[@emh8861]

Me too !

[@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!

[@georginawingfield3580]

Very enlightening. Thank you

[@StratsRUs]

Such an excellent channel.Thank you

[@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.

[@francesbrock8862]

Really interesting interview, thank you both. I've been a member of Zoe since you began. I'm keen to find out more about my personal responses to food, but have coeliac disease, so i can't participate in your study. Please, please do think about finding a way to include those of us whose diet is restricted by a medical condition and not by choice!

[@edbernie9675]

thanks Tim. you rock!

[@yasmeenrashid7654]

Excellent sir

[@rustysmalls]

We've known for years there isn't much difference between white and wholemeal bread, especially on the glycemic index. Definitely sourdough with rye is an improvement and you tend to eat less

[@disheartenedcow25]

Thank you, I really enjoyed this video. Not sure I could manage to eat all the good whole foods, really interesting though. I read an article a few years ago in the newspaper that said about a study that showed people who drank whole milk tended to be slimmer than those who drank skimmed milk, it seemed to be saying one factor was that whole milk made people a bit fuller and they tended not to snack as much.

[@Livetoeat171]

Also, when they take the fat out of the milk, the sugar content rises per volume

[@cybersal7]

Skim milk has more sugar

[@themoodyteam]

Thank you, very interesting 🤔

[@carolvile5584]

I thought I had signed up to the IF study, I watched a video where Caroline explained it was reducing the time eating by a couple of hours (for me) and that it started yesterday. I didn't get any more information and so yesterday I ate within 10 hours. Much later feeling suspicious that nothing had changed on the daily report and there were no emails from Zoe, I went back in and pressed the IF button again. There I found I needed to give consent, fill in a lifestyle survey and set up the app, that one I didn't have to do because I had already done it. I found out that this week should be eating normally and next week the 10 hour window starts! Whoops. While filling out the lifestyle survey I wasn't sure how to answer, how I've been for many years or how I've been in the last couple of weeks when I discovered a few things and changed my diet to low lectin, it's early days but I'm better than I've been for years. My answers are therefore a bit of a hybrid, and don't reflect fully how good things are at the moment. Today I'll go back to my "normal" eating patterns. Apologies for messing up already.

[@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.

[@franteplizki1613]

Wonderful podcasts thank you. I am not from science background but I’m interested in the science behind your gut studies. What does healthy/unhealthy gut look like? What do microbes look like and how does the scene change when different foods are eaten? Can we have some visuals please? Or can u recommend a website where I can see this? Many thanks

[@patriciamasterson4721]

True about the milk. When I take milk And cheese, it is from goat. They play and roam eating grasses and variety of foods.Pasture raise is what I choose in eggs as well. Am 81 and living with Lyme so stay away from ultra processed foods. But do eat fermented foods. Thanks you For sharing. Loving your Podcasts.

[@silvioilli]

Outstanding insights

[@racheliza7604]

This is so fantastic, thank you. Finally, scientists and doctors catching up with us 🌞

[@thearodriguez8073]

A lot of old news rehashed, as if he was eating packaged muesli full of sugar and believing it's healthy. Rye bread is so heavy and full of preservatives often it's also very heavy and unappetising usually.

[@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.

[@Boooooooooka]

Thanks Zoe!!

[@veenanarwani761]

Great doctors. Eye opening information.

[@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.

[@daniflowers6294]

Something to keep in mind, everyone has a different metabolism and reaction to food. Our system is not a 'one fits all.'

[@andrewgordon7629]

Totally re-educated me, thank you.

[@OpineSocial]

Got to get this book!

[@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.

[@lisah7020]

Very informative, thanks. I would love to see more info on all the toxins and anti nutrients in fruit and veg though. I cut these out recently and no more gut issues! I can even digest lactose products which I haven't been able to do for over 10 years.

[@gracebateman777]

You cut down on oxalates and it helped with lactose intolerance? That's amazing!

[@samantha-kemp-therapy]

I have been loving the book and really appreciate this

[@tonyhughes7792]

Great podcast guys. Thank you. As you have demonstrated in 2 of your podcasts the subject of mushrooms is fascinating. I'm not a great cook but really making an effort these days to cook with my health in mind. Would you run a podcast on different ways to cook and employ mushrooms in our diet. Thank you. Tony

[@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... 🙏🏼

[@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!

[@MEG-kg8xi]

Interesting to see how you changed your mind after understanding more. Be great to see the next book on climate change, as I think there needs to be some change here too.

[@curtissorg4687]

Wow great video!

[@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.

[@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

[@LuluFrance]

I am holding thumbs this project will make it across the channel to France. I'm also curious how the french artisan bread compares... I don't know anyone in my circle who doesn't eat and none seem to have issues with it. I suspect the baguettes in France are not made of the same 'cloth' as they are in the UK.

[@MaroshMoncekhotelovkapiestany]

Professor, looking forward to your book that's coming out in 2030!!!!

[@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.

[@veganne6909]

Very interesting talk, thank you! Having just read Food For Life and found it very informative and readable, I'm wondering if Dr Spector could comment on the effect of alcohol on the gut microbiome. His own 'What I eat in a day" described in the book included alcohol on 6 days of the week. Is this no problem at all for the gut flora?

[@judylloyd7901]

In another video he talks about fermented foods. Alcohol is a fermented food, so I guess that's why it's okay.

[@veganne6909]

@@judylloyd7901 Live bacteria in fermented foods like yogurt are beneficial to the gut. Alcohol kills bacteria. It doesn't seem possible that it wouldn't have a negative effect on the microbiome.

[@MPJ1952]

Fascinating. I've long known that I tolerate some foods better or less well depending on how they were produced, processed, prepared. Just a shame that some of the subtitle transcript is very wrong, e.g. at 10:29, it should read "Chorley Wood", not "trolley or wood" method - any chance of correcting this?

[@HAL9000_ICantDoThat]

This video resonated with me. I gave up orange juice & cereals & particularly breads as well. I used to think thr soursough or dye ryes were OK but it came back to carbs > insulin. I now have an infrequent amount of low carb (

[@ilonapsiuk1078]

Can't wait to get my hands on the book. I am however very surprised by the fact, that even a scientist has fallen for the "brown bread" scam. In general this interview shows clearly how the western society has lost the touch and common sense when it comes to food. You seem to be rediscovering the facts, that are obvious for the rest of the world (like the sour dough bread, fermented foods or personalisation of diet). I really glad, the technical society gets back to the roots in terms od food, and I appreciate your role in it. Hudge thank U for the hard work and dedication!

[@mudoh2131]

Really good podcast without trying to cram too much in. I started reading the book 4 days ago and started the Zoe Personalised Nutrition programme 3 days ago. Both are fascinating. Having the blood glucose monitor is amazing. Rye bread does throw a huge glucose spike in me - even with avocado but I haven't compared it to sliced white bread, no real intention of doing so. It is wonderful to have the opportunity to be a Citizen Scientist and contribute to the ever growing body of research.

[@franceslock1662]

I’ll consider getting a blood glucose monitor for feedback and food choice guidance.

[@alexm-m4151]

I’ve been on the waiting list to do the Zoe nutrition programme since it opened and am desperate to get started but have heard nothing yet. Out of curiosity, would you mind saying how long you had to wait?

[@donwinston]

If you don't have diabetes it is silly to use a glucose monitor. The up and down fluctuations do not adversely effect your health.

[@jomandy5688]

They do!!

[@antoinetteblair4]

Could you please do a video on the benefits of MCT oil? Thank you so much!

[@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!

[@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.

[@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!

[@dinamariea61]

Thank you for this discussion. What kind of porridge did Tim test himself with, was it steel-cut oats, rolled oats or oat groats? Just wondering if he would have had a better response if he had oat groats or steel cut-oats. Also, would adding some peanut butter to the oatmeal have helped with the sugar response? I am just wondering. I have been eating steel cut oatmeal every morning for years. I add nuts, berries and baby kale, spinach or arugula to my oatmeal as well. Not sure what my response is but I do not feel a sugar crash afterwards.

[@SB-cd9vo]

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 😬

[@SB-cd9vo]

@@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?

[@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…

[@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"

[@johnnylong1428]

Yea I'm not a fan of his idea's about dairy. Milk production is such an efficient use of non-arable land, that would otherwise produce nothing, while fertilising the land without chemicals etc. Ruminant herds on grass lands is very natural, and I dont like the way this farming is demonised.

[@BigBlue1895]

@@johnnylong1428 good point

[@mrscpc1918]

@@johnnylong1428 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.

[@chrisduffill5248]

Super thanks

[@katharinakck7542]

Very interesting. I was making sourdough but stopped for some reason. Will revive my starter culture which I dehydrated and all I meet I need to now is add water and feed it. Almond milk is so easy to make at home I don’t why people buy it. Almonds water salt ( I add cinnamon too). I don’t drink milk but I do indulge with bit of proper double cream in my morning coffee.

[@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.

[@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.

[@TE-7302-]

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

[@jamescrockett5973]

My own health and energy levels have improved immensely since I gave up breakfast and embraced the 16:8 hr eating window. Hypoglycemia a thing of the past, improved mental clarity and energy levels. I also have removed quite a few vegetables such as nightshade group, onions, garlic, spinach and kale with immediate improvements in digestion quickly following. Oats and cereals are a definite no no for me energy wise. So much better since reducing dramatically most grains from my diet also. More butter, full fat milk and meat. Less carbs and in many ways eating more like my great grandparents who as farmers had a very animal based dominant diet and lived healthy till their mid-90s