Dr. Tim Spector is a professor in Genetic Epidemiology at King’s College London, and the leader of the world’s largest identical twins study, TWINS UK. He is also a co-founder of the data science company, ZOE and best selling author. His latest book, Food for Life: The New Science of Eating Well, is out now.
What you'll learn from this episode:
The truth behind three foods previously thought of as healthy, including orange juice(an ultra-processed food that gives you the same sugar spike as soda,) whole-wheat bread, and cereals.
The importance of our microbiome, and the biggest killers to our microbes, including antibiotics, sterile living, and diets high in ultra-processed foods, low in diversity and low in fiber.
Why different bodies respond differently to sugars and fats, how sugar spikes affect hunger and inflammation, the importance of fiber, why you shouldn’t snack, and the benefits of adding fermented foods to your diet.
A healthy diet, regardless of the specific approach, encompasses a diverse range of plants. The current goal is to incorporate at least 30 different plant varieties each week, encompassing nuts, seeds, and various colors within the same plant category.
How 70% of sodium in our diets comes from ultra-processed food. There isn’t much evidence to suggest that the average person consuming a high quality diet composed of diverse whole foods needs to worry about adding salt to their food.
And much more!
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Resources from this episode:
Food for Life: The New Science of Eating Well by Tim Spector | Amazon
NIH Study Finds Heavily Processed Foods Cause Overeating and Weight Gain | NIH
Seed Oil Is the Latest Thing We're Being Told to Eliminate from Our Diets—Here's Why | GQ
Role of the gut microbiota in nutrition and health | The BMJ
Artificial Sweeteners May Change Our Gut Bacteria in Dangerous Ways | Scientific American
Boosting Fiber Intake for 2 Weeks Alters the Microbiome | Medical News Today
Could Cheese Be the Missing Piece in the French Paradox Puzzle? | PubMed
Higher Eating Frequency Does Not Decrease Appetite in Healthy Adults | PubMed
Effects of Meal Frequency on Weight Loss and Body Composition: A Meta-Analysis | PubMed
Predict: The Largest Nutritional Research Programme of Its Kind in the World | Zoe
The Big IF Study: Does Intermittent Fasting Help? | Zoe
Salt Alternative: Potassium Chloride | Healthline
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The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.
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