Dr. Tim Spector

in my cookbook there's various ideas we came up with of ways you can introduce it regularly into into your diet so i think it's being a bit more innovative it's not saying i must just sit and you know have my shots otherwise you know i can't go to work um it's trying to in addition to your uh your meals to make them more appetizing i think the whole point is can we make

your food and drink more interesting. Um, but yeah, I, so, but I'm a big fan of kombuchas. Uh, you know, I love them and, um, there's lots of ways to have your ferments.

your food and drink more interesting. Um, but yeah, I, so, but I'm a big fan of kombuchas. Uh, you know, I love them and, um, there's lots of ways to have your ferments.

your food and drink more interesting. Um, but yeah, I, so, but I'm a big fan of kombuchas. Uh, you know, I love them and, um, there's lots of ways to have your ferments.

Well, what I do is, um, I start, it's always good if it's breakfast, you can get a lot of them in. So that would be, you generally have a full fat Greek yogurt. I have a mixer with dairy, milk, kefir. And I would have, I add a jar, what I call the diversity jar of nuts and seeds. And these are mixed nuts and seeds. And so that often gives me eight to 10 plants because they're different ones.

Well, what I do is, um, I start, it's always good if it's breakfast, you can get a lot of them in. So that would be, you generally have a full fat Greek yogurt. I have a mixer with dairy, milk, kefir. And I would have, I add a jar, what I call the diversity jar of nuts and seeds. And these are mixed nuts and seeds. And so that often gives me eight to 10 plants because they're different ones.

Well, what I do is, um, I start, it's always good if it's breakfast, you can get a lot of them in. So that would be, you generally have a full fat Greek yogurt. I have a mixer with dairy, milk, kefir. And I would have, I add a jar, what I call the diversity jar of nuts and seeds. And these are mixed nuts and seeds. And so that often gives me eight to 10 plants because they're different ones.

Each type of seed, you can find all kinds of these things. So that's an easy way. And you add a few frozen berries in there. You've got 10 to 12 plants on a Monday morning. That's pretty good. You don't have to do much else to get up to your 30. It's adding a teaspoon of mixed spices to your dish. That's been shown in clinical trials to actually improve your gut microbiome.

Each type of seed, you can find all kinds of these things. So that's an easy way. And you add a few frozen berries in there. You've got 10 to 12 plants on a Monday morning. That's pretty good. You don't have to do much else to get up to your 30. It's adding a teaspoon of mixed spices to your dish. That's been shown in clinical trials to actually improve your gut microbiome.

Each type of seed, you can find all kinds of these things. So that's an easy way. And you add a few frozen berries in there. You've got 10 to 12 plants on a Monday morning. That's pretty good. You don't have to do much else to get up to your 30. It's adding a teaspoon of mixed spices to your dish. That's been shown in clinical trials to actually improve your gut microbiome.

So some of these concentrated spices and herbs, you don't need very much of them to have a real impact. So it's about adding more to your plate. It's about adding different colors. So you might... get those Persian carrots that are purple and add those or your different colored eggplants. They all count as different plants for your gut because the chemicals are different.

So some of these concentrated spices and herbs, you don't need very much of them to have a real impact. So it's about adding more to your plate. It's about adding different colors. So you might... get those Persian carrots that are purple and add those or your different colored eggplants. They all count as different plants for your gut because the chemicals are different.

So some of these concentrated spices and herbs, you don't need very much of them to have a real impact. So it's about adding more to your plate. It's about adding different colors. So you might... get those Persian carrots that are purple and add those or your different colored eggplants. They all count as different plants for your gut because the chemicals are different.

So I think once you get into the habit, it's not that hard. And what is hard is I noticed when I was traveling in the US, if you're away from home, it's pretty tough. So that's why we came up with a a prebiotic supplement called Daily 30, which is 30 – it's actually 34 freeze-dried plants, including seaweed and eight different types of mushroom.

So I think once you get into the habit, it's not that hard. And what is hard is I noticed when I was traveling in the US, if you're away from home, it's pretty tough. So that's why we came up with a a prebiotic supplement called Daily 30, which is 30 – it's actually 34 freeze-dried plants, including seaweed and eight different types of mushroom.

So I think once you get into the habit, it's not that hard. And what is hard is I noticed when I was traveling in the US, if you're away from home, it's pretty tough. So that's why we came up with a a prebiotic supplement called Daily 30, which is 30 – it's actually 34 freeze-dried plants, including seaweed and eight different types of mushroom.

It gives you that rich variety of things you can't always get, and you could sprinkle that on top of your peanut butter on toast or on your avocado or – I like it on my yogurt. And that's an easy way to get you not only five grams of fiber extra a day, but you're also getting in a very unprocessed way this variety of real freeze-dried plants and fruits.

It gives you that rich variety of things you can't always get, and you could sprinkle that on top of your peanut butter on toast or on your avocado or – I like it on my yogurt. And that's an easy way to get you not only five grams of fiber extra a day, but you're also getting in a very unprocessed way this variety of real freeze-dried plants and fruits.

It gives you that rich variety of things you can't always get, and you could sprinkle that on top of your peanut butter on toast or on your avocado or – I like it on my yogurt. And that's an easy way to get you not only five grams of fiber extra a day, but you're also getting in a very unprocessed way this variety of real freeze-dried plants and fruits.

Yeah, probiotics are always difficult because clinical trials show that it can work in certain disease situations. They've never shown they can prevent anything. So taking them as a sort of preventive has never been shown to be much good, but it's clear that they do work in many clinical situations. And, for example, in depression,