Dr. Tim Spector

There are certain... I mean, getting for high numbers of microbes, but particularly those with a rich variety of them. So... Most people know, say, yogurts will have typically around three or four, and most of them are just artificially added by the manufacturer. And if they've got too much sugar in them, you could kill off the microbes so that they're not working.

So obviously the purity of the product is also important. But I'm a big fan of things that have got like over 20 or 30 varieties of microbe in them, such as the kimchi's.

So obviously the purity of the product is also important. But I'm a big fan of things that have got like over 20 or 30 varieties of microbe in them, such as the kimchi's.

So obviously the purity of the product is also important. But I'm a big fan of things that have got like over 20 or 30 varieties of microbe in them, such as the kimchi's.

the kombuchas and a new class called tibicos or water kefir which is you know is quite a flexible way of eating these things so but you know they're all good and I think the key is not to get obsessed with one it's to try a small amount of lots of them and try and incorporate

the kombuchas and a new class called tibicos or water kefir which is you know is quite a flexible way of eating these things so but you know they're all good and I think the key is not to get obsessed with one it's to try a small amount of lots of them and try and incorporate

the kombuchas and a new class called tibicos or water kefir which is you know is quite a flexible way of eating these things so but you know they're all good and I think the key is not to get obsessed with one it's to try a small amount of lots of them and try and incorporate

them into your regular meals as well in ways we haven't done before so adding yogurt you know onto the side of your plate if you're having a spicy dish or mixing it you know kefir into a curry you know adding sauerkraut to salads you know having kimchi with your cheese you know these things are and

them into your regular meals as well in ways we haven't done before so adding yogurt you know onto the side of your plate if you're having a spicy dish or mixing it you know kefir into a curry you know adding sauerkraut to salads you know having kimchi with your cheese you know these things are and

them into your regular meals as well in ways we haven't done before so adding yogurt you know onto the side of your plate if you're having a spicy dish or mixing it you know kefir into a curry you know adding sauerkraut to salads you know having kimchi with your cheese you know these things are and

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

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

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.