Spector was born in North London[1] in July 1958. A lot has changed in habits in the last year and a half, says Tim Spector, epidemiologist at Kings College London and author of The Diet Myth: The Science Behind What We Eat. Landmark findings from ZOE's most recent study establish the link between nutrition and COVID-19, [+] underscoring the importance of maintaining a healthy gut microbiome. Microbiome Tim Spector: https://youtu.be/luWw386P_sA Follow us:LinkedIn: https://www.linkedin.com/company/serious-science/ Twitter: https://twitter.com/scienceseriousFB: https://www.facebook.com/serious.scieInstagram: https://www.instagram.com/serious.sciSupport us on Patreon to see more videos: https://www.patreon.com/SeriousScience Download any episodes you want saved to your device so you can listen to them anytime (with or without wifi); otherwise, just hit play. Epidemiologist and author of The Diet Myth, Tim Spector, co-founded ZOE with Jonathan Wolf and . There are clinical trials ongoing, putting this bug back into children, especially in preterm infants in neonatal intensive care units, to see what impact it has.. Tim is a professor of genetic epidemiology and Head of the Department of Twin Research at Kings College London. Try 3 issues for just 5 when you subscribe to BBC Science Focus Magazine. "Two of the strengths of this trial are the number of participants and the detailed information we collected." #d, This is one of my favourite quotes. But what does eating for the gut microbiome look like? As always you can unsubscribe at any time. While frustration towards the medical system and diet industry is not new, what has changed is self-monitoring technology, and a growing interest in personalizationfor the first time, people are taking health into their own hands. We also may change the frequency you receive our emails from us in order to keep you up to date and give you the best relevant information possible. Diet, in fact, is crucial to microbiome health. Get a full refund of your kit and membership, if you are not satisfied with your experience within 14 days from receiving your test kit. The Japanese are already inventing smart toilets so people can get a chemical read-out of your poop in near-real time. Hospital visits will be replaced by at-home solutions, Spector says, this is going to be very empowering for people to take back control over their health and their choices.. Stories can in, How good are your listening skills? Spector states the goal is "to understand nature versus nurture". Professor Tim Spector of Kings College London talks to Jim Al-Khalili about the need for personalised diverse diets and how by looking after your gut, it will look after you. Spector states the goal is "to understand nature versus nurture". Disclosure statement. Having deep sequence, metabolites, epigenetics, immune traits and dietary and health data, in 2012 a stool collection for 16S microbiome, metagenomes and metabolomics was added. [20] Development and operation of the app involves Zoe Global Limited (now Zoe Limited), a nutrition advice company co-founded by Spector in 2017. Discover our latest special editions covering a range of fascinating topics from the latest scientific discoveries to the big ideas explained. Their most recent research project monitored the food choices and COVID-19 symptoms of nearly 600,000 people, making it the largest study of its kind to date. [18][21], Spector became the public face of the study, releasing periodic summaries via YouTube from June 2020 onwards. What might it mean for the FODMAP diet? How do I qualify for a blood sugar sensor? Opinions expressed by Forbes Contributors are their own. Reboot Your Health with Professor Tim Spector. Happy Mind, Happy Life: 10 Simple Ways to Feel Great Every Day. According to research, the richer and more diverse the community of gut microbes are, the lower your risk of disease and allergies. Virtually every Western disease is linked to having a poor quality gut microbiome, the professor says. Show more We will get strains of bacteria to have beneficial effects, he says, but he laughs when I ask him how he feels about probiotics. (The #bluepoopchallenge, started by ZOE, is free, though the recipe for blue muffins, which hundreds of thousands of people have already used to track their digestion, is on the ZOE site.). Their use is also associated with obesity and allergies in animals. These have co-evolved alongside us since the beginning of human history. On this episode of the Primal Kitchen Podcast hosted by Mark Sisson and Morgan Zanotti, Morgan takes a deep dive into . Thank you so much Zoe!! We are filled to the brim with microbes, which form microbiomes on our skin, in our mouths, lungs, eyes, and reproductive systems. . It is time the experts admitted it", "Go with your gut: Scientist Tim Spector on why food is not just fuel", "Coronavirus: Tracking app aims for one million downloads", "Covid-19: Study reveals six clusters of symptoms that could be used as a clinical prediction tool", "Expansion of national testing study will offer new COVID-19 insights", "Spoon-Fed by Tim Spector review food myths busted", "Book review Identically Different: Why You Can Change Your Genes by Tim Spector", "What Role Does our Microbiome Play in a Healthy Diet? And more than ever, were finding out just how important these microbes are. This program has had a huge impact on how I look at food and how I think about what Im going to read more, Menopause has been tough and the weight gain was depressing. Risk - free offer! You can learn more about how we analyse your gut microbiomehere. The landmark findings are just the beginning for ZOE, a company that has made nutrition research its priority since the start. You can find out more about my experience with the Hadza in issue 315 of BBC Focus. For m, DONT USE WILLPOWER UP AT HOME! This is a fascinating conversation; full of practical and actionable information. There is no data whatsoever for the vast majority of the probiotics on sale, he says. Started in 2018 by the British epidemiologist Tim Spector . At the risk of sounding like the late Donald Rumsfeld, theres what we know, what we think we know, and an awful lot that we dont yet have a clue about. !read more, The best part of the Zoe program is that you find what your body needs. Harvard T.H. Polyphenols can help fight infection, reduce your heart disease risk, lower risk of diabetes and may have anticancer properties according to some studies. And the better off were going to be, psychologically. We are maybe 10% of the way there, because every week, were discovering something new. A simple change in eating habits may help you keep weight off, Our free email updates are the best way to get headlines direct to your inbox. Doing that has made a big difference, I feel so much better, says Spector, but because my scores told me to do it, not because I read it in my book.. 2022 Dr Chatterjee. The results have led him to develop a personalised nutrition testing kit and app that you can try too. those found in very small numbers) that may be missed using other methods and provides information about the metabolic processes and functions present within a microbial community. Watch the full interview with Tim Spector on YouTube https://bit.ly/508timspectorTim Spector is a medically qualified Professor of Epidemiology and Dire. Its not the fat, carbs and protein, its the extra chemicals. At the rate with which ZOE is innovating, that future doesnt seem so distant. His current work focuses on the microbiome and nutrition, and he is co-founder of the data science company ZOE. Its this openness to having his beliefs uprooted that enabled Spector to discover the importance of the gut microbiome in determining the bodys response to various foods. You have abody mass index (BMI)of at least 16.5 kg/m2. Epidemiologist and author of The Diet Myth, Tim Spector, co-founded ZOE with Jonathan Wolf and [+] George Hadjigeorgiou in 2018. These are urgent issues that matter not just for our health as individuals but for the future of the planet. They are currently using the microbiome data and cohort to provide novel measures of health, such as the level of microbial diversity and a new measure the microbial health index and how this impacts overall health outcomes. Its fairly novel because people are getting personal advice but they also know theyre contributing to science, says Spector. If you do that, it will look after you," says Professor Tim Spector, an epidemiologist at King's College London, author of two books on dietary and gut health, and co-founder of the ZOE app,. But dont worry if youre new to the subject of gut health, as we also provide a need-to-know guide to get you up to speed. The British microbiome: how our guts can tell us more than our genes, Miracle microbes: bacterial buddies fuelling our future. The final frontier for gut microbiome exploration is its relationship with our brains, something the new fields of nutritional psychiatry and psychobiotics are digging into. We need to get precision into probiotics and then I can be excited about them. Tim believes the obesity crisis is more of a food crisis, fuelled by ultra-processed foods. Professor Tim Spector, Epidemiologist from King's College London and scientific founder of ZOE explains: "When you eat, you're not just nourishing your body, you're feeding the trillions of microbes that live inside your gut." The key is diversity says Tim Spector, professor and author of the book "The Diet Myth." Eating foods high in fiber, fermented products and food loaded with micronutrient polyphenols are scientifically proven to improve weight and help the complex microbiome flourish. This is educating people on how to eat better for decades, not just a few weeks.. The ZOE programme is available for early access in the UK and is expected to be on general release later in 2023. [7], Spector's team at King's College have, since 1992, enrolled 15,000 sets of identical twins in the TwinsUK studies, leading to many studies on the heritability of diseases and disorders. The results? But the guts is the largest and most significant for our short- and long-term health. Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Basically, the gut microbiome is controlling it, sending signals, because most of your immune system is in your gut, helping you fight infections, such as Covid and early cancers, that the immune system is picking off., Studies suggest having a diverse population of gut microbes is associated with better health. But Spector anticipates the price will come down with scale. Were just starting to get to the point where we can suggest individualised foods. Bjarnason is hoping to start a larger study in the next few months. It seems like I am eating quite a bit. Follow: @drchatterjee X, ALCOHOL - FRIEND OR FOE??! If we put it into a mouse and feed it breast milk, it digests all the sugars. How one person responds to a certain food can vary greatly to another, even with closely related individuals. Results will be published in 2023. Many cleaning products say they kill 99.9 per cent of germs. Nearly everyone has lost weight but what theyre excited about is energy levels and not feeling hungry all the time, Spector tells Forbes. So recently I listened to this podcast https://www.bbc.co.uk/programmes/m0010pv0 with Tim Spector who has done pioneering work in understanding the microbiome. Some vegetables like lettuce have little fibre or nutrient value. [11][13] Spector argues for a diet that increases gut microbe diversity. Plant foods, such as vegetables, fruits, beans, seeds, nuts and wholegrains, contain the fibre your microbes love. A recent YouGov poll on Brits' pledges for 2023 found weight loss was the second most popular resolution, while doing more exercise and improving fitness was first and improving diet third. Microbes from a lean animal can reverse obesity in a fat one, but strangely, obesity microbes are harder to transmit than lean ones. ZOE takes a personalized approach to nutrition with a diet plan based on the unique blood sugar, [+] blood fat and gut microbiome characteristics of each person. Would you try the #BluePoopChallenge? Hes a world-leader when it comes to the gut microbiome and Director of the British Gut Project whose research has transformed what we know about food and health. This is not just isolated microbiome testing, he says. It really challenged some assumptions I had about my own biology. The Diet Myth: The Real Science Behind What We Eat, Identically Different: Why We Can Change Our Genes, Spoon-Fed: Why almost everything weve been told about food is wrong, Kings College London, St Thomas Hospital, Westminster Bridge Road London, SE1 7EH. But he is curious about a blend he has already studied for its impact on IBS, called Symprove, and its potential as a treatment in hospitals for acute Covid. [9][10][11][12] It received positive reviews in science journals. We think of Covid as a virus of the lungs, but the microbiome of people with acute Covid can be altered very severely. The idea is that theyre doing the same as they are in cooking: sticking your microbes together, creating an emulsion. The transformation and production of thousands of key metabolites, enzymes, and vitamins (many of which cannot be produced by humans and are not available directly through diet). Citing the growing field of nutritional psychiatrythe use of nutrition to treat mental health conditionsthe scientist says, studies have shown switching to a gut-friendly diet has the same or better effects than anti-depressant medication in mild to moderate depression, illuminating the incentive for psychiatrists to consider the a nutritional approach to treatment too. The microbiome is associated with everything, Pick a disease, its associated, says Kinross. In contrast, most Westerners have fewer than 50 species in their diet and are facing an epidemic of illness and obesity. Membership plans from 24.99 per month plus 299.99 for the test kit (or you can pay for the test kit in six interest-free instalments of 49.99).. They have virtually none of the common Western diseases such as obesity, allergies, heart disease and cancer. At a time when an increasing proportion of the world's population is suffering from obesity and its related health issues, Tim Spector offers . At this moment, if you went to your physician to get your microbiome sequence, glucose monitored and lipids tested, it would cost you tens of thousands of dollars, says Spector. But most of whats out there is complete nonsense., While many microbiome scientists dont have much time for the commercial probiotics industry, there is growing interest in what are now called live bio-therapeutics probiotics designed and tested to be used clinically (none are yet licensed for medical use in the US or Europe). May 25, 2016. timspectre. 24.99 per month for a 12-month membership plus 299.99 for testing. A diet full of highly processed foods with added sugars and salt promoted gut microbes linked to obesity, heart disease and diabetes. (When he talks about junk food, Spector means most prepared and packaged foods including things such as vegetarian lasagne.) Spector excitedly tells Forbes, This is just the tip of the iceberg with what we can come up with, were just getting started.. The first daily 5 minute plan that is easy to maintain and easy-to-follow. What Role Does our Microbiome Play in a Healthy Diet? Rather than encourage restriction or weight loss, ZOE promotes a diverse diet, based on findings [+] that eating thirty different plants a week encourages optimal gut microbiome health. Is this why modern, low fibre, ultra-processed, high-sugar diets seem so problematic for human gut health? To be eligible for the study you must meet the following criteria: You live in England, Scotland, Wales, or Northern Ireland. Membership plans from 24.99 per month plus 299.99 for the test kit (or you can pay for the test kit in six interest-free instalments of 49.99). I have read more, I have lost 58 lbs and my autoimmune symptoms are completely gone! Working with researchers at King's College, Guy's and St Thomas' Hospitals, an app used by twins to record nutrition was used as the basis for the COVID Symptom Study app to allow members of the public to make a daily record of their symptoms and state of health. Weve seen the glucose monitor, but fat monitors are going to happen in the future too, Spector tells Forbes. Studies have shown that people living with dogs have more microbial diversity. If we are to combat the epidemic of obesity and health problems we need a fundamental shift in how we view food, diets and the hidden microbial world inside our bodies. A very small Italian study using a similar commercial probiotic, Sivomixx, piqued his interest after it suggested acute Covid patients treated with it might be less likely to end up in ICU or to die, and eight times less likely to suffer respiratory failure. Instead, focus on eating a diverse range of real food to get all your nutrients. The ZOE app provides personalized recommendations on what to eat based on how each individual's gut [+] microbiome, blood sugar and blood fat reacts to different foods. But thats what were doing with probiotics right now. Long-term, simple habits for lasting and sustainable weight loss. What we saw was that your response to foods is hardly genetic at all, a little bit for sugar and insulin, but not at all for how you process fats, the scientist tells Forbes. Together with colleagues from Harvard, Lund, Massachusetts General Hospital, Oxford, Stanford Tufts and KCL, he . This has been shown in animal tests and also in human studies comparing the microbes of people with and without particular diseases. Improving your gut health (microbiome) and metabolism can lead to weight loss without counting calories. Listen to some of the brightest names in science and technology talk about the ideas and breakthroughs shaping our world. We are only now beginning to understand the importance of the gut microbiome: could this be the start of a golden age for gut-health science? Practical solutions and simple interventions to help you de-stress and re-set your life. Tim is a Professor of Genetic Epidemiology at King's College London, he's the director of the Twins UK study, and the co-founder at ZOE (which proved to be an invaluable tool to combat Covid-19). The Hadza people of Tanzania have a gut microbiome diversity that is one of the richest on the planet and about 40 per cent higher than the average American and about 30 per cent higher than the average Brit. With the pandemic increasing time spent in the kitchen, people are paying more attention to what and [+] how they eat. ", Adding that we need to: "Dispel many of the most prevalent myths and pseudo-science surrounding faddish dietsthe one common factor to a healthy diet, healthy gut and a healthy body is diversity.". Also, try to increase intervals between meals to give your microbes a rest. Website Instagram Twitter PREDICT study, Spoon Fed: why almost everything weve been told about food is wrong, The Diet Myth: The Real Science Behind What We Eat, Identically Different: Why you can change your genes, #1 Gut Health and why we need to throw out the rule-book with Professor Tim Spector, #131 Tim Spector: Why Everything Youve Been Told About Food Is Wrong. Tim Spector explains why the dogma about calories is wrong, why some diets succeed in the short term and why all ultimately fail in the long term. (The app comes loaded on Apple devices.) Spector's research into twins led to the discovery that identical twins only share 30% of the same gut microbiome and respond to the same food very differently. Were trying to do something thats more sustainable long-term, because every short-term diet fails. Appetite and ability to digest food are modified by gut microbes. Each of us has a unique gut microbiome. The membership is essential to translate your test insights into personalised advice for healthy eating. [1], Spector's book The Diet Myth: The Real Science Behind What We Eat was published in 2015. I hope you enjoy listening. Tim is a professor of genetic epidemiology at Kings College London. The microbiome is like a convergent science you have to be an ecologist, a geneticist, a bioinformatician, a clinician and an epidemiologist, to try to make sense of it., Everything were doing now is scratching the surface, says Spector. Much of the current advice about food and nutrition is dangerously inaccurate, misleading and often downright wrong. He explains that because of the way in which our attitudes to food have changed over the last few decades, we are no longer exposed to the very microbes that have always been an invisible but essential part of our physiology. People with the highest quality diet were found to be 10 percent less likely to develop COVID-19 and 40 percent less likely to have severe symptoms, compared to those with the lowest quality diet. To do this, microbes need about 30g of fibre a day, but the average intake in the UK is just 10-15g. It is also key to how we respond to immunotherapy and chemotherapy. A premium six-month membership is currently priced at $354. These disrupt the metabolism of microbes and reduce gut diversity in animal studies this has led to obesity and diabetes. Follow: @drchat, Who will you decide to be? 2 Eat as many types of fruit and veg as possible, and try to eat seasonally For example, I had no idea what a poor fat read more. underscoring the importance of maintaining a healthy gut microbiome. With this new knowledge we can begin to understand the complex relationship our bodies have with food and start to reverse this health crisis. We have trials in place to quantify this, but the initial results are exciting, with nearly everyone reporting weight loss and improved energy levels without any calorie counting or traditional weight loss methods. The breakthrough in artificial intelligence and machine learning has enabled personalized nutrition to take off. One-size-fits-all advice doesn't work. Membership paid in one payment of 299.88, billed when you can see your ZOE Scores in the app. I absolutely believe in the future they will. To do this he recommends increasing fibre content, avoiding junk and processed foods and experimenting with different fresh foods. Try to eat 30 different plants each week The wider diversity of fiber-packed plants you eat, the happier and more diverse your gut microbiome will be. Tim Spector is the co-founder of Zoe, a nutritional science company who investigates how our biological responses to food are based on individual characteristics like the bacteria in your gut.. Tim leads on the largest Nutrition Science research in the world, the ZOE Predict studies. We have the worlds biggest microbiome diet data set, says Spector. Biologist Tim Spector from King's College London on how microbes determine obesity, the best kind of diet, and the reasons to refrain from junk food. Aims: The current study investigates the role of diet in mediating the gut microbiome-cardiovascular association which has not yet been explored in humans. Tim is very passionate about the relationship between our genes, the microbiome and health and nutrition. Ditch the processed foods too, as these also upset microbes metabolism. [14][16] He recommends a varied high-fibre Mediterranean-style diet with plenty of nuts and vegetables. READ MORE: Parents urged not to send sick kids back to school amid rise in Flu, Covid and Strep A cases, On his official site, it states: "Tim Spector offers an important and fascinating perspective on this global epidemic. For the last in the current series of Feel Better Live More, Im welcoming back someone I know youll love. Biologist Tim Spector from King's College London on how microbes determine obesity, the best kind of diet, and the reasons to refrain from junk food. Federica Amati, Lucy J McCann, Tim D Spector First published: 16 May 2022 https://doi.org/10.1002/tre.856 Sections PDF Tools Share Abstract The human gut microbiome modulates health and disease and can be manipulated by lifestyle and diet. *DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Conceptually, we should view these microbes as a newly discovered organ, weighing slightly more than our brains and nearly as vital. According to a study in 2020 by the European Bioinformatics Institute, which pooled more than 200,000 gut genomes to create a genetic database of human gut microbes, 70% of the microbial populations it listed 2,000 species hadnt yet been cultured in a lab and were previously unknown. The TwinsUK cohort of 12,000+ twins has been running for nearly 25 years and is now the most intensively studied group of humans on the planet (www.twinsuk.ac.uk). Were lumping them together as if theyre the all the same thing, but, like drugs, they may do very, very different things. But start slowly our guts dont like rapid change, Eat the rainbow Choose colourful fruits and vegetables and try to eat 30 different plants, nuts and seeds every week, Eat foods rich in polyphenols These include dark chocolate and red wine, Eat fermented foods Tim Spector favours kombucha, kefir and kimchi, as well as unpasteurised cheeses, Eat more omega 3 New research suggests a relationship between gut microbes, omega 3 and brain health, Let kids play with dirt and dogs Jack Gilberts research has shown that since the guts population is seeded in early life, allowing small children to dig in soil and play with domestic animals can undo a lot of the damage modern lifestyles do to our microbiomes, Avoid processed foods Cut back on salt and sugar, both of which seem to affect microbial diversity in the gut, Leon Happy Guts: Recipes to Help You Live Better by Rebecca Seal and John Vincent (Octopus Books, 16.99) is available for 14.78 from guardianbookshop.com, Scientists are only just discovering the enormous impact of our gut health and how it could hold the key to everything from tackling obesity to overcoming anxiety and boosting immunity, Original reporting and incisive analysis, direct from the Guardian every morning, 2023 Guardian News & Media Limited or its affiliated companies. Since I was a teenager, Ive struggled with managing my read more, I am down 7 lbs, have gotten off of coffee but am more alert than I had been before, sleeping more soundly, and my blood pressure is better than its been in over a read more, I called this a life changing experience and I dont say that lightly. Tim Spector is the Professor of Genetic Epidemiology at King's College, London, and has hit the headlines in recent years for claiming to have busted multiple diet myths. Both Sunday Times Bestsellers encourage us to question every diet plan, official recommendation, miracle cure or food label we encounter, and rethink our whole relationship with food. But it could be other stuff, like the enzymes you dont get on the label, or emulsifiers. This staple in the Mediterranean diet is loaded with polyphenols natural chemicals with antioxidant powers that act as fuel for our gut microbes. January 30, 2019 The mantra of breakfast being the most important meal of the day has been ingrained in most of us from an early agefrom our mother's mouth as we were late for school to government campaigns to get us to "go to work on an egg." Our daily newsletter arrives just in time for lunch, offering up the day's biggest science news, our latest features, amazing Q&As and insightful interviews. According to the now famous doctor, who was the face behind the Covid Zoe app, our whole attitude to eating and dieting is wrong and built on myths such as cutting out certain food groups. Our conversation covers much more, including the benefits of time restricted eating for gut health, why skipping breakfast isnt bad for you, and the pros and cons of health trackers. Using the program has been like being given an owners manual for my body for the first time, at age 68. Box 1 Glossary Microbiome the collective genomes of the micro-organisms in a particular environment Microbiota the community of micro-organisms themselves Microbiota diversity a measure of how many different species and, dependent on the diversity indices, how evenly distributed they are in the community. 1. Previous microbiome tests have been sub-optimal [but the] ZOE approach is completely different: using state of the art sequencing allows us to detect species and strains and find strong associations between these microbes and both foods and health..
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