Professor Tim Spector

Studies show 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.

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.

And what about coffee?

So drinking between two and five cups of coffee reduces your risk of heart disease by about 25%.

And then what do you think of almonds?

So there's lots of studies showing they're good for your cognition and mood.

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