The Microbiome Doctor: Doctors Were Wrong! The 3 Foods You Should Eat For Perfect Gut Health!

**Steven Bartlett** (0:00)
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**Tim Spector** (1:07)
Study showed that if you are flossing, you can reduce your risk of dementia by nearly half, which is quite impressive. So I started to research the brain much more, and it made me realize this link with the brain and the gut is absolutely crucial, and how that influences many things in our brain, for example, things like depression, mood changes, fatigue, and energy. But for 40 years, we've been going down the wrong path. We've got so distracted by treating the brain as something so different to the rest of the body.

**Steven Bartlett** (1:34)
So what do we do about it if we want to have optimally healthy brains?

**SPEAKER_3** (1:38)
So Professor Tim Spector is one of the top 100 most cited scientists worldwide.

**SPEAKER_4** (1:44)
And he's back to reveal the critical role our gut plays with our physical and mental health, our cognition, and the prevention of chronic disease.

**Tim Spector** (1:52)
We can dramatically improve our lives and our health just by making the right food choices. And I've got eight rules for gut health which work for all health. So first thing, pivot your protein, then there's quality, not calories. The whole idea of assessing food by calories is wrong. Calorie-restricted diets have been shown for the vast majority of people not to work. Your hunger signals go up and hunger is the main driver of obesity. And we'll get into the other rules.

**Steven Bartlett** (2:19)
And what about coffee?

**Tim Spector** (2:20)
So drinking between 2 and 5 cups of coffee reduces your risk of heart disease by about 25%.

**Steven Bartlett** (2:26)
And then what do you think of almonds?

**Tim Spector** (2:27)
So there's lots of studies showing that they're good for your cognition and mood.

**Steven Bartlett** (2:31)
And what about your views on GLP-1s like Zempac?

**Tim Spector** (2:34)
I think from a public health perspective, they're going to transform medicine and we ought to be taking it much more seriously. But I've got two real worries about them. My first worry is that...

**Steven Bartlett** (2:52)
Just give me 30 seconds of your time. Two things I wanted to say. The first thing is a huge thank you for listening and tuning in to the show week after week. It means the world to all of us, and this really is a dream that we absolutely never had and couldn't have imagined getting to this place. But secondly, it's a dream where we feel like we're only just getting started. And if you enjoy what we do here, please join the 24% of people that listen to this podcast regularly and follow us on this app. Here's a promise I'm gonna make to you. I'm gonna do everything in my power to make this show as good as I can now and into the future. We're gonna deliver the guests that you want me to speak to, and we're gonna continue to keep doing all of the things you love about this show. Professor Tim Spector, who is this lovely lady? And how does she tie into the work you're focused on right now?

**Tim Spector** (3:49)
That's my lovely mum, June, who is still with us, aged 93, but for the last seven years has been in a home in London after suffering a stroke and then developing dementia.
And so, yeah, that's changed some of my views on life and she was really pro-euthanasia and signed every paper possible that if this ever happened to her, you know, she would be able to end her life. But unfortunately, that didn't come true. And under UK law, it's not possible to help her in that because she lost capability. And mobility very early. So she's still there, but she doesn't no longer recognizes me. And it's a reminder of, you know, our potential future life and how so many people are going to end up with dementia. That wasn't the case 50 years ago. If I can do something to reverse this epidemic of dementia, then that's really motivating for me. And in a way, one reason why I've started to research the brain much more than I've done in the past.