This podcast has been sponsored by Zoe, the personalized nutrition program that helps you understand how to eat for your long term health.

Now, long-timelessness of the podcast may remember Zoe from previous episodes, or I've recorded with Zoe Co-founder, Professor Tim Specter.

He's an expert on the gut microbiome and Professor Specter and his team of scientists discovered that identical twins can have completely different responses to the same food.

And this is something we talk about with our clients all the time in the clinic.

And that means that both twins could eat a sugary muffin, and you know, they would have a complete different response, which is fascinating.

And one could feel great, and the other could feel that slump, and the increased hunger due to their different blood sugar responses.

So, here we go. Zoe's research found that the change in blood sugar and blood fat levels can vary 10 fold from person to person.

And on top of that, identical twins only share a quarter of their gut bugs, despite being genetically identical.

So, basically, we're all different, which is what we talk about all the time in the podcast, where unique in how we respond to food and how we process what we eat.

This solidifies what we've always believed.

And if you want to understand how to eat to increase your energy and improve your long-term health, I'm so excited to be able to offer you 10% off with code food 10.

So, that's food in the numbers 1-0.

So, you can start Zoe's incredible personalised nutrition programme.

So, if you guys all head over to joinzoe.com and use the code food 10, that's food 1-0 for 10% discount now.

There are a few areas of nutrition as deeply rooted in society as fermented dairy.

Food such as yogurt, cheese and kaffir, made by fermenting milk with live bacteria, have long been a staple of healthy diets.

Now, kaffir is a fermented drink derived from the Turkish word for joy and pleasure, which dates back as far as 10,000 BC, and is loaded for its ability to improve digestion and boost immune systems.

The fermented dairy can be rich in probiotics.

That's live bacteria that nourish your gut, made up of trillions of microorganisms that live in your intestinal tract and govern everything from how well you digest the food you eat to the way your body absorbs nutrients.

Yo-valley kaffir is lovingly made with organic British milk and 14 distinctive strains of lactic cultures for maximum gut flora diversity.

Creamy and tani literally packs billions of live bacteria and every spoonful.

Available in natural, mango and passion fruit, blueberry and strawberry flavors, the daily boost you need to try as in the yoghurt diet, all the major supermarkets, to find out more head over to yovali.co.uk.

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