Dr. Tim Spector

And so this is why things like the diversity of the plants you put in the, you know, getting, and we've come up with this slogan about 30 plants a week. which is based on some old research we did about 10 years ago that said that was the sweet spot. It's probably not exactly 30, but it sort of works as an idea.

And so this is why things like the diversity of the plants you put in the, you know, getting, and we've come up with this slogan about 30 plants a week. which is based on some old research we did about 10 years ago that said that was the sweet spot. It's probably not exactly 30, but it sort of works as an idea.

And of course, plants are nuts, seeds, herbs, spices, different colored plants, they all count. It's not as hard as you think to to get the 30. It's about eating the rainbow, getting the polyphenols in. We used to not know why the rainbow was good, but now we know it's these defense chemicals that actually act as fuel for your gut microbes.

And of course, plants are nuts, seeds, herbs, spices, different colored plants, they all count. It's not as hard as you think to to get the 30. It's about eating the rainbow, getting the polyphenols in. We used to not know why the rainbow was good, but now we know it's these defense chemicals that actually act as fuel for your gut microbes.

And of course, plants are nuts, seeds, herbs, spices, different colored plants, they all count. It's not as hard as you think to to get the 30. It's about eating the rainbow, getting the polyphenols in. We used to not know why the rainbow was good, but now we know it's these defense chemicals that actually act as fuel for your gut microbes.

So your body can't process them, but your microbes can, the majority anyway. And the other one is eating regular fermented foods that feeds your garden. And increasing studies show that having at least three portions a day within a week can actually improve your immune system.

So your body can't process them, but your microbes can, the majority anyway. And the other one is eating regular fermented foods that feeds your garden. And increasing studies show that having at least three portions a day within a week can actually improve your immune system.

So your body can't process them, but your microbes can, the majority anyway. And the other one is eating regular fermented foods that feeds your garden. And increasing studies show that having at least three portions a day within a week can actually improve your immune system.

And we did a big study with Zoe of 10,000 citizen scientists who volunteered, who weren't on fermented foods, said, I'll try it for a couple of weeks, taking at least three portions. And over 50% of them got significant improvements in mood and energy and appetite within a week. So I think these are real effects that everyone can try. Then it's, you know, just thinking about cutting out those

And we did a big study with Zoe of 10,000 citizen scientists who volunteered, who weren't on fermented foods, said, I'll try it for a couple of weeks, taking at least three portions. And over 50% of them got significant improvements in mood and energy and appetite within a week. So I think these are real effects that everyone can try. Then it's, you know, just thinking about cutting out those

And we did a big study with Zoe of 10,000 citizen scientists who volunteered, who weren't on fermented foods, said, I'll try it for a couple of weeks, taking at least three portions. And over 50% of them got significant improvements in mood and energy and appetite within a week. So I think these are real effects that everyone can try. Then it's, you know, just thinking about cutting out those

highly processed foods, you know, and with, you know, how to spot them. Well, we've got a new score out. We're just about to publish and roll out in a beta of a free app that should help people. say what they are, but we're surrounded by them in the US. But not all processed foods are bad.

highly processed foods, you know, and with, you know, how to spot them. Well, we've got a new score out. We're just about to publish and roll out in a beta of a free app that should help people. say what they are, but we're surrounded by them in the US. But not all processed foods are bad.

highly processed foods, you know, and with, you know, how to spot them. Well, we've got a new score out. We're just about to publish and roll out in a beta of a free app that should help people. say what they are, but we're surrounded by them in the US. But not all processed foods are bad.

So I think we have to work out what the worst offenders are and what still the jury's out on, because you can't easily get rid of 60% of all food. It's just not practical. So it's that. And then finally, I think another tip is time-restricted eating, which I'm a big fan of. Changing when you eat your meals.

So I think we have to work out what the worst offenders are and what still the jury's out on, because you can't easily get rid of 60% of all food. It's just not practical. So it's that. And then finally, I think another tip is time-restricted eating, which I'm a big fan of. Changing when you eat your meals.

So I think we have to work out what the worst offenders are and what still the jury's out on, because you can't easily get rid of 60% of all food. It's just not practical. So it's that. And then finally, I think another tip is time-restricted eating, which I'm a big fan of. Changing when you eat your meals.

I'm not talking about reducing calories, but just compressing it so that you give your gut a rest overnight at least 14 hours is the optimum. But try and do over 12, and it doesn't matter if you don't do it every single day. What's important in all of these rules is that you do it 80% of the time, but you do it for... you can maintain it for years. And that's really what we're trying to build.

I'm not talking about reducing calories, but just compressing it so that you give your gut a rest overnight at least 14 hours is the optimum. But try and do over 12, and it doesn't matter if you don't do it every single day. What's important in all of these rules is that you do it 80% of the time, but you do it for... you can maintain it for years. And that's really what we're trying to build.

I'm not talking about reducing calories, but just compressing it so that you give your gut a rest overnight at least 14 hours is the optimum. But try and do over 12, and it doesn't matter if you don't do it every single day. What's important in all of these rules is that you do it 80% of the time, but you do it for... you can maintain it for years. And that's really what we're trying to build.