Doctor Tim Spector: Optimise Your Gut With These SIX Foods
What if the key to preventing chronic disease, Alzheimer’s, and even depression lies not in your genes—but in your gut?
In this groundbreaking conversation, Louisa Nicola sits down with world-renowned epidemiologist and microbiome expert Professor Tim Spector (MD, King's College London, co-founder of ZOE) to unpack decades of research on the gut microbiome, nutrition, and how it shapes nearly every system in the body—including the brain.
You'll learn:
Why identical twins with the same DNA can develop completely different diseases
How gut microbes regulate immune responses, neurochemicals like GABA and serotonin, and even GLP-1
The emerging connection between gut health and Alzheimer’s disease, stroke, and mood disorders
Why probiotics often don’t work—and what to eat instead
How menopause radically changes metabolism and gut diversity
What 250,000+ people taught Tim about personalized nutrition and energy levels
The 6 rules Tim lives by to radically improve gut (and brain) health
Whether you're a clinician, biohacker, or simply someone looking to upgrade your brain and body—this episode will fundamentally shift how you view food, mood, and longevity.
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Timestamps
00:00–02:00 — Intro: Importance of diet in chronic disease reduction (70–80%) 02:00–06:00 — Spector’s medical background and transition to twin studies 06:00–10:00 — Discovery of the gut microbiome in identical twins 10:00–13:00 — Personal health scare: mini-stroke leads to nutrition interest 13:00–16:00 — Why microbiome matters more than genes 16:00–20:00 — Gut microbiome 101: immune function, neurotransmitters, GLP-1 20:00–24:00 — Inflammation, brain health, and stroke recovery 24:00–28:00 — Dementia, Alzheimer’s, and gut-driven inflammation 28:00–31:00 — The case for fermented foods vs probiotics 31:00–36:00 — Zoe Daily 30 trial results: microbiome shifts in 2 weeks 36:00–40:00 — Prebiotics vs probiotics: why broad fiber wins 40:00–44:00 — Glyphosate and organic vs non-organic foods 44:00–48:00 — Mental health and gut-brain axis (depression, ADHD, anxiety) 48:00–53:00 — Mouse microbiome transfer experiments & human parallels 53:00–58:00 — Real-world impact: Zoe studies show improved energy and mood 58:00–1:01:00 — Menopause, metabolic shifts, and microbiome changes 1:01:00–1:05:00 — Gut-friendly habits: Tim Spector’s 6 rules 1:05:00–end — Wrap-up and personal gut health commi
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