Microbiome expert: How to reset your gut overnight | Tim Spector

Comments · 628

• JA

  @jack_loomes · 3 months ago

  Here’s the 8 tips:<br><br>1. Practice mindfulness around eating &nbsp;<br>2. Eat a diversity of 30+ different plants a week &nbsp;<br>3. Eat three fermented foods daily &nbsp;<br>4. Diversify your protein sources (favor plants like beans/lentils) &nbsp;<br>5. Focus on food quality, not calories &nbsp;<br>6. Eat the rainbow (prioritize polyphenol-rich colorful foods) &nbsp;<br>7. Minimize ultra-processed foods &nbsp;<br>8. Give your gut a rest (use time-restricted eating / overnight fasting)<br><br>YOU ARE WELCOME.

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• LA

  @lauyx011 · 2 months ago

  1. Mindfulness (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=116">1:56</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=215">3:35</a>): Approach eating with intention; stop and consider if you are truly hungry and what the nutritional consequences of your food choices will be.<br>2. Diversity of Plants (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=217">3:37</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=333">5:33</a>): Aim to eat 30 different plants per week. This includes not just fruits and vegetables, but also nuts, seeds, herbs, spices, and even coffee.<br>3. Fermented Foods (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=334">5:34</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=474">7:54</a>): Incorporate three fermented foods daily (e.g., kefir, kimchi, kraut, kombucha) to boost immune health and decrease inflammation.<br>4. Diversify Protein (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=475">7:55</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=560">9:20</a>): Move beyond a focus on red meat by incorporating more beans and lentils, which provide both protein and fiber for gut microbes.<br>5. Quality Over Calories (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=561">9:21</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=726">12:06</a>): Stop obsessing over calorie counts, which the food industry often uses to market unhealthy products, and instead focus on the quality of whole foods.<br>6. Avoid Ultra-Processed Foods (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=727">12:07</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=999">16:39</a>): Limit intake of ultra-processed foods, which are engineered with additives, emulsifiers, and artificial sweeteners that can harm the gut ecosystem.<br>7. Eat the Rainbow (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=1000">16:40</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=1169">19:29</a>): Choose brightly colored and bitter plants to maximize intake of polyphenols, which act as fuel for beneficial gut microbes.<br>8. Give Your Gut a Rest (<a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=1170">19:30</a> - <a href="https://www.youtube.com/watch?v=wnhGEX0ava0&amp;t=1494">24:54</a>): Practice time-restricted eating (e.g., a 12–14 hour overnight fast) to allow the gut lining to repair itself via the body&apos;s circadian rhythm.

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• LE

  @LegendsRevealed-nb1lp · 3 months ago

  I’m watching from Afghanistan and barely find water with wheat bread to consume and still watching this long clip 😊

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• BA

  @barbaradace7952 · 3 months ago

  Tips to reach the 30 plant foods target: use herb mixes like Italian Seasoning (5 herbs) and Herbs de Provence (5-9 herbs); I also made a mix of seeds I could get in the bulk section of the grocery (chia, flax, sunflower, sesame, pumpkin, etc,) and add it to my morning yogurt (fermented food bonus!)…when I noticed the chia seeds got stuck between my teeth, I started grinding the mix in my electric grinder before adding it, which also helps the nutrients become more digestible. Also, make a salad mix you can easily use over several days: I make a “Mediterranean Salad” with approximately equal parts of chopped tomatoes, red onions, and cucumbers, toss on one can each of drained chickpeas and ripe olives, sprinkle with Italian herbs, salt and pepper, dress with half olive oil and half lemon juice—that’s 12 plant foods right there, or 13 or more if you serve it over spinach or mixed greens. I usually add some dashes of balsamic vinegar (fermented plant food!) to taste, and feta cheese (another fermented food). It’s delicious and keeps well in the fridge for several days, so you don’t have to prep it daily.

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• SU

  @sundarsrinivasan8327 · 2 months ago

  I am from India.Much of my grandmother&apos;s kitchen makes sense.For example left over rice was fermented . Balance of 6tastes was maintained We had bitter flowers of margosa sour mango sugar salt spice and umami to celebrate new year😊

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• FA

  @fangugel3812 · 2 months ago

  A rare find: a Youtube video on diet that I can recommend to friends and family.

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• GA

  @garliccheesepasta · 3 months ago

  In Romania I bought a probiotic grown from the corpse of Vlad the Impaler. Daily consumption for over 100 years has granted many abilities some would consider to be unnatural.

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• SC

  @Scottlp2 · 3 months ago (edited)

  Note well: maintaining a healthy gut is not the same as getting an unhealthy gut back to healthy. &nbsp;I had decade of antibiotics as child and it has taken an extensive regimen (glutamine, herbal “antibiotics”, pre/probiotics, sauerkraut juice,etc) to mostly fix and keep my gut mostly &nbsp;fixed.

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• LI

  @liz0707 · 2 months ago

  This is a fabulous lecture straight forward factual and without disrupting music in the picture. A HUGE THANK YOU. From SA.

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• PI

  @pietbiertappertje4529 · 3 months ago (edited)

  Just a few things to correct. Red wine, the alcohol will negate any healthy impact, so &quot;moderation&quot; should be as little as possible. Also drinking black tea before sleep... the effect of caffeine wears off in about 10 hours. If you want good sleep, stop the intake of caffeine around midday. Ofcourse this doesn&apos;t have to be so rigid but take it as a guideline to be mindful about it.

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• SC

  @Scarletpimpanel73 · 3 months ago

  Five fermented foods a day? How I&apos;m reading this: 5 different beers a day.

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• IA

  @iainmackenzieUK · 3 months ago

  Mindfulness is also key to being aware whilst eating - for example &quot;have I had enough?&quot; - or &quot;I can stop eating now&quot; - you dont have to finish whats on your plate or eat until you feel &apos;full&apos;.

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