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The mindbodygreen Podcast

533: What to eat (& avoid) for a healthy gut microbiome | Tim Spector, M.D., epidemiologist & microbiome expert

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.52.1K Ratings

🗓️ 25 March 2024

⏱️ 45 minutes

🧾️ Download transcript

Summary

"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D. Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus: - What we know about the microbiome today (~00:01) - How to eat for an optimal gut microbiome (~01:11) - Why there’s no such thing as superfoods (~05:58) - Tim’s POV on yogurt (~08:07) - How a carnivore diet impacts your microbiome (~10:39) - Why low-fat foods are worse for your gut (~15:06) - How to assess the health of your microbiome (~17:43) - How often should you poop? (~19:43) - The link between gut microbiome & healthy weight (~21:27) - The future of an Ozempic-like probiotic (~24:51) - The most surprising study Tim has worked on (~26:29) - What Tim eats in a day for gut health (~29:58) - How meal timing impacts your gut microbiome (~32:32) - How microbiomes beyond the gut influence health (~36:35) - Where gut health science will be years from now (~39:56) - 3 gut health tips everyone should keep in mind (~43:11) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Tim's book, Food For Life: The New Science Of Eating Well - Check out ZOE - Blue dye study and recipe - A study on obesity & gut health - A study on twins' sugar & fat responses - A study on snack timing - Learn more about ZOE's big IF study - A study on the gut microbiome & melanoma We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0

Welcome to the My Buddy Green podcast. I'm Jason Walkab, founder and co-ceeo of My Buddy Green and your host.

0:07.2

If you're a regular listener, you know I am obsessed with coffee. My love affair with coffee started over 25 years ago. I drink it daily, I drink it early, and I drink it often.

0:18.1

On a typical day I'll have around five to six cups. Now if I'm going to drink so much of something I want to feel

0:24.8

confident that it's good for my health so you can imagine how freaked out I was

0:29.2

when I found out that many coffee beans actually contain mold and microscopic toxins.

0:35.8

Mold can form on coffee beans when they are grown, stored, or transferred in a moist,

0:40.4

warm environment, and the supply chain of coffee makes it particularly

0:44.2

susceptible to mold and the toxic chemicals called mycotoxins.

0:49.1

According to some analysis up to 50% of beans tested positive for mycotoxins which can cause serious liver and

0:56.0

kidney issues in high doses. Mycotoxins are almost impossible to see your taste, unlike the

1:02.3

mold you might see from water damage in your house.

1:04.8

And the effect that mycotoxin exposure has on humans isn't entirely clear,

1:08.8

and there's a level of uncertainty that I, as a coffee lover, am just not comfortable with. I bleed and compromise but not

1:16.3

when it comes to what I'm putting into my body. When I drink something so often I want to know that

1:21.7

I'm giving myself all the best possible benefits and not ingesting anything that is going to potentially negate all the other good stuff I'm doing.

1:30.0

And once I learned about all the bad stuff like mold, mycotoxins, and other contaminants in coffee,

1:35.2

I knew it was time to work on a better product, and I started asking myself the following questions.

1:40.6

Would it be possible to source a USDA certified organic coffee that was high in

1:45.6

polyphenols and had no mold, mycotoxins, pesticides, and heavy metals?

1:50.8

And would we be able to test for all of the above?

1:53.4

So we find a coffee that meets all of our aforementioned standards and actually taste great.

1:58.8

No one wants to drink healthy coffee that tastes like crap.

...

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