What to eat (& avoid) for a healthy gut microbiome: Tim Spector, M.D. | mbg Podcast

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Today’s featured guest is Tim Spector, M.D., an epidemiologist, gut microbiome expert, and award-winning scientist and author.

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"You can change your gut microbiome within about a week just by altering your diet," he says. In this episode, Tim and Jason discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus:

00:00 What we know about the microbiome today
01:11 How to eat for an optimal gut microbiome
05:58 Why there’s no such thing as superfoods
08:07 Tim’s POV on yogurt
10:39 How a carnivore diet impacts your microbiome
15:06 Why low-fat foods are worse for your gut
17:43 How to assess the health of your microbiome
19:43 How often should you poop?
21:27 The link between gut microbiome & healthy weight
24:51 The future of an Ozempic-like probiotic
26:29 The most surprising study Tim has worked on
29:58 What Tim eats in a day for gut health
32:32 How meal timing impacts your gut microbiome
36:35 How microbiomes beyond the gut influence health

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