How to build a healthy gut using the latest microbiome science | Dr Suzanne Devkota

The Proof with Simon Hill

Simon Hill

Nutrition, Health & Fitness, Self-improvement, Education

4.9 • 2.9K Ratings

🗓️ 15 December 2025

⏱️ 96 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode I sit down again with microbiome researcher Dr Suzanne Devkota to explore what a healthy microbiome really is and how we can support it. We unpack diversity, early life programming, fibre and microbiota accessible carbohydrates (MACs), plus the genuine role of probiotics, prebiotics and postbiotics. Suzanne also shares cutting edge research on short chain fatty acids, Akkermansia, inflammatory bowel disease, visceral fat and colon cancer, and helps separate solid science from the noise you see online. What We Cover What the microbiome is and how it differs along the digestive tract Why diversity is a key marker of gut health and how chronic disease and diet affect it Early life influences on the microbiome, from birth mode to first foods The realities of stool testing, different methods, and how to interpret results with care Probiotics versus prebiotics versus postbiotics, when each may or may not be useful MAC rich foods, short chain fatty acids and why butyrate is so important for gut barrier integrity The Akkermansia story, mucus, leaky gut and why focusing on one bug is misleading New data on IBD, gut leakiness, bacteria in fat tissue and links to fibrosis and metabolism I hope this conversation gives you a clearer, more grounded view of gut health and helps you focus on practical, sustainable steps that genuinely support your microbiome. You can learn more from Dr Suzanne Devkota by following her on Instagram, or by visiting the Cedars-Sinai Human Microbiome Research Institute and the Devkota Lab. Intro (00:00:00) The Microbiome Conversation (00:01:16) How Diversity Shapes Your Gut’s Health and Resilience (00:04:40) The First Three Years That Shape a Lifetime (00:08:09) What Microbiome Tests Can and Can’t Tell You (00:11:05) Probiotics, Prebiotics, Postbiotics (00:18:05) The Quiet Power of Short-Chain Fatty Acids (00:34:47) The Fiber Controversy and What People Get Wrong (00:47:58) How Daily Habits Quietly Reshape Your Microbiome (00:49:28) Antibiotics, Resetting, and Rebuilding Your Gut (00:52:07) How Early-Life Factors Imprint Your Gut for Decades (00:56:57) Why Chronic Inflammation and IBD Connect Back to the Microbiome (01:03:14) What We’re Learning About Colon Cancer and the Gut (01:16:13) The Future of Microbiome Science and Personalized Gut Care (01:27:45) This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Eight Sleep Upgrade your sleep with the Pod 5 Ultra by Eight Sleep. Clinically validated to deliver up to 1 extra hour of quality sleep per night through temperature control and biometric tracking. Use code THEPROOF for $400 off at eightsleep.com/theproof. Try it risk-free for 30 days, with worldwide shipping. Momentous My go-to supplement brand for protein and creatine is Momentous. Use code THEPROOF for up to 35% off your first order at livemomentous.com. Simon Hill, MSc, BSc (Hons) Creator of theproof.com Host of The Proof with Simon Hill Author of The Proof is in the Plants Subscribe & Connect: YouTube Apple Podcasts Spotify Instagram: @simonhill Twitter: @theproof Facebook: The Proof with Simon Hill

Transcript

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0:00.0	The human microbiome. It is one of the most fascinating and fast-moving areas of science today.
0:07.0	Trillions of microbes living in and on us, influencing everything from digestion, immunity and metabolism to body fat.
0:15.0	But as complex as the science can get, and trust me, it can get really complex.
0:20.0	The solutions for good gut
0:22.2	health remain almost embarrassingly simple, which is great news because it's easy to get lost
0:27.9	in the details. In this episode, I sit down for my second conversation with Dr. Suzanne Defkota,
0:34.7	microbiome researcher at Cedars Sinai, and Science Advisor at IM8 to unpack
0:40.2	the state of microbiome science today. We cover how your gut community forms early in life,
0:46.6	how adaptable it is as an adult, and the real science behind prebiotics, probiotics and
0:51.2	postbiotics, including whether multi-strain probiotics are actually
0:55.2	worthwhile for general gut health, and what to do after taking antibiotics.
1:00.5	So if you've ever found the microbiome world a little bit overwhelming, my hope is that this
1:05.0	episode brings this conversation back to the fundamentals, clear, practical, and evidence-based.
1:11.9	Please enjoy.
1:16.9	I'm very excited to be sitting back down with you, and we're going to dive deep into all
1:23.6	things microbiome science, and my community has sent me a lot of questions about probiotics
1:29.9	and prebiotics and now postbiotics and we're going to go deep on these things but before we do
1:38.6	that just so that we're all using the same language and definitions.
1:49.3	As a microbiome scientist, how do you define the word microbiome?
1:52.3	So, I mean, it's not just my definition.
1:57.8	I think this is probably the accepted term, but it's all of the microbes in and on your body.
2:01.5	So it's not just gut microbiome, it's skin, or it's the whole microbial community that lives on you. But it's not just the bacteria. It's the fungi. It's the viruses.
	...

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