OPTIMIZE YOUR GUT to Fight Disease: New Science of Eating Well | Dr. Tim Spector X Rich Roll Podcast

✌🏼🌱 - Rich

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TIMESTAMPS
00:00:00 Intro
00:02:05 How Tim got started working with the microbiome, the twin studies
00:08:54 The importance of the microbiome in understanding food and nutrition.
00:15:46 Our gut is like an ecosystem that is living within us
00:21:05 What Did the 30-yr Twin Study Reveal?
00:23:56 How do you view epigenetics? How Mutiable are our genes?
00:29:03 Ad Break
00:30:01 The American Gut Project and British Gut Project
00:35:23 How the microbiome science has withstood the test of time
00:43:11 The microbiome holds the key to so many things that have befuddled scientists.
00:50:53 What is the impact of citizen science? What is the impact of citizen science?
01:05:37 What is the reality of personalized medicine versus the hype?
01:20:04 What is the relationship between Metabolic health and the Microbiome?
01:25:49 What’s going on at the intersection of the microbiome and cancer research?
01:33:02 What does the future look like for personalized medicine and diagnostic treatments?
01:39:41 Busting Diet Myths
01:46:32 What are some of the guiding principles for diet?
01:57:00 The food choices we make every day impact our health and the health of the planet
02:08:49 The last true hunter-gatherer tribe in Africa.
02:15:05 The Future of fecal transplants: autoimmune and autoimmune diseases.
02:19:59 How do you tell what the best-fermented foods and products are?
02:31:52 What are some of the most important principles that you could share?

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FILMED AND EDITED BY BLAKE CURTIS & DAN DRAKE

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NEW TO RICH?
Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:

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2630 Conejo Spectrum St.
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[amberbariaktari]

I was first diagnosed with Juvenile Idiopathic Rheumatoid arthritis at the age of 8 and then as an adult with Rheumatoid arthritis. I’m now 46 and four years ago I was disabled from the RA and approved for a scooter and I was getting a wheelchair but by me listening to the latest science and data and experts I went on the AIP autoimmune protocol paleo diet and food plan lifestyle plus doing 16/8 time restricted eating daily and I brought all my RA disease symptoms and disease activity down to zero. And my grandmother had been an invalid from RA since she had been 16 and my mom is disabled from RA and her hands and feet are all deformed from joint damage. I’m the first one in my family to halt Rheumatoid arthritis and I never fear going into a flare now and I’m finally able to exercise and weight lift. I also went back to school to become an integrative nutrition coach to help other people with autoimmune diseases to lower their disease activity and symptoms. Going to only eating Whole real foods and eating nutrient dense plus doing time restricted eating is a life changer. ❤❤❤❤❤

[amberize]

My mum and her twin have been part of the twin research for as long as I can remember. They are 81 now and love being a part of this fascinating research.

[urkiddingme]

If your time is limited, the practical part starts at 2:20:00 -- 2 HOURS AND 20 MINUTES IN.
If you're pressed for time, go directly to 2:33:00

[ketherwhale]

My daughter recently went to Spain and Portugal. Not only is their lifestyle “ people “ oriented- siesta- store closings, late dinners - small breakfasts - the food itself is outstanding and highly “ unprocessed” and does contain bright and varied colours. I was taken aback at this unaffected culture that has very little American foods. They do have an outstanding McDonalds in Porto Portugal that actually contains healthy choices along with the regular. And real potatoes as opposed to the precut frozen shoestring fries. These things are worth exploring and what I’d like to see is the Spanish model come to The west. I was so impressed with their pride in their lifestyle.

[daleellis]

I am 89 years old with a very low lymphocyte count of 602. All other white cells are in normal range. I have had 2 recent recurrences of urothelial carcinoma high grade (2019 and 2021) with ac1986 left nephrectomy. I’m now in remission again and am trying to eat mostly WFPB and a lot of fermented foods. I’m also trying to build community locally, and spent a lot of time in nature that surrounds me in Western Colorado. My companions are two small senior animals, a dog and cat. Today I take only one Rx for BPH after adopting nutritional changes in 2014. I now follow Dr Spector and ZOE as my guide.

[kfc]

Rich Roll more of this, please... I'm aware that everyone has their preferences, but to me, your most recent talks made me set your podcast aside, . Too much "us", the priviliged, white, wealthy L.A. crowd, profoundly out of touch with the hardship of "real life" of the "common people". A podcast such as "Travel in the Age of climate change" emanates first and foremost wealth and privilege, it's a discussion of the world on fire from a very comfortable position that I suppose is inconceivable and unrelatable for most of your listeners.
Your podcasts with Dr. Greger, Dr. Will B, chef AJ, made me go vegan years ago, . you profoundly changed my life and I'm forever grateful for that. I realise you want to try new things, but monologues don't have the dynamics that your dialogues have, you are a great, intelligent, sensitive host, a great male role model. Your talk with Peter Attia was particularly impressive. Please less themes such as "Cultivate Happiness" "Spiritual revolution" "Human planetary evolution" or "Falling in love with yourself" and more dialogues with great minds such as Tim Spector, Peter Attia, Dr. Greger and so on.

[lisamb]

Listening to Tim Spector is utterly fascinating and inspiring. I've gotten extremely curious about the implications of the microbiome on every aspect of the quality of my life, and how this influences every person on the planet. I had no clear digestive issues when I started this, but as a 64-year-old woman, I had extra weight on me, and enough evidence to believe that I was pre-diabetic. I'm on this journey of nurturing my microbiome and learning as much as I can about the science behind it and how it informs my life choices. It's also SO INSPIRING to see a scientist who has the integrity and security within himself to speak to this whole arena with both a critical eye and an openness to the unknown. Thank you so much!

[jacquelinedolynny]

My younger brother died at 21 years old and lived on highly processed food ....all he ate....conversation on the cancer ward was most the young people in for treatment were exactly the same eating only fast food. Very good advice here!!!!

[dianegilbank]

Yes I am certainly on my healing chronic illness of 35years through diet, by listening and reading all Tim Spector has had to say! Couldn’t ever have believed diet could have such a profound effect on a chronic illness body like mine. Thank you Tim and rich roll x

[cherylwecels]

I've listened to this twice now. I had a hemimandibulectomy to get rid of jaw cancer subsequent radiation in January/23...but I'm in the best shape of my life now because I'm eating more plants. Thank you so much for disseminating this valuable information. I'm going to get my own microbiome tested this week and use myself as a guinea pig and up the variety. You both rock!❤️

[Wholefoodshealth]

Hi Rich, do not know if you read these, but in case you do just know that I absolutely love your podcast. I have turned my life around and the life of my patience in the past three years due to people like you and the people you have on your show. Keep up the amazing work. You are changing peoples lives. I would like to throw out there that if you would ever be willing to be interviewed yourself, I would consider it an honor.blessings, Scott

[brunette]

1. Colorful veggies
2. Coffee over orange juice as health drink
3. Dark chocolate
4. Cook with extra virgin oil than any other oil
5. Eat slow
6. Don't have snacks, wait and have proper meal instead.
7. Try something new every week
8. Experiment and adapt to what feels good - try skipping breakfast for example, challenge & test your gut.

[enhergyllc]

Changing my diet saved my life after being diagnosed with lung disease. That along with changing my mindset and a few lifestyle changes.

[oregonwoodelf]

Great discussion 👏Regarding raw vs cooked...I like the approach of eating my veg raw AND cooked (about half and half). That way you're getting a variety of the raw live enzymes, as well as the additional "unlocked" nutrition that can be accessed when cooking. Works great for: broccoli, tomatoes, carrots, garlic, onions, zucchini, spinach, to name a few✌🌱

[michaelscoots]

I had gut issues for literally decades. I was misguided by Western medicine and had to go out on my own discovery. I went plant based in 2012 and got certified in plant based nutrition in 2018. But gut issues kept coming back, UNTIL I found the book Cleanse to Heal by Anthony William. I did his food protocol and advanced liver cleanse and they completely changed my life! Can’t recommend it enough!

[henrygholmes]

Thank you for having Dr Spector on your podcast! Love it!

[davidpetersen]

Such a great storehouse of information here. I will need to listen to this gentleman & this podcast several more times to glean all the info. I think the most alarming fact was the amount of glyphosate in my precious bowl of oatmeal each morning! Geez Louise! I will be switching immediately to organic and gladly pay the extra price. I am an avid organic gardener with no poisons/chemicals used for over 35 years. I do all my own composting and love to get my hands dirty. So it was very comforting to hear the good doctor talk about the better gut microbe profiles in gardeners. Reason being I was hit with sudden onset autoimmune hepatitis a while back but have since recovered and am stable 9 🎉years later. I still take maintenance medications for the condition, BUT Thanks to your long list of guests and wonderful podcasts over the years I am continuously improving my immune health to keep this disease and others in check. Thank you SO MUCH for finding these people to share with the world. All best Rich! ❤ We love you man! David Petersen/Texas Gulf Coast

[dorothybutterfield]

Thank you Dr Spector for pointing out prevention is better than cures

[donnierion]

Just an all-around and very well-rounded conversation on important health topics that I think are going to reshape how we as a society view modern medicine. Great podcast and great job by both Rich and Dr. Spector.

[BaskingInObscurity]

I really appreciate the cancer discussion here. In late 2011, when I was 42, we found I had a mediastinal germ cell tumor stage 3c, which is right on the borderline of metastasis and a drastic drop in odds of survival. So I spent four separate six-day stints in the hospital getting three different potent poisons infused for an hour per day, Surgery came a few months later, after which I was unable for 8 weeks to exercise other than walking. I got numerous bacterial and fungal infection, spending a total of 5 1/2 months over the entire treatment period on broad spectrum antibiotics and part of the time antifungals as well. I stopped weighing myself after the first 50 pounds of weight loss (I was 6'1", med-large frame, <240 pounds, still fairly muscular under some major depression pudge). It became evident after awhile that I'd mostly lost muscle, although my weight rebounded once I was eating again. Also since I wasn't eating after food poisoning at the hospital, my care team nurse hooked me up with Ensure; only the regular formulation is very high in sugar—basically a multivitamin with fat and a ton of simple carbs. The result was lasting metabolic syndrome, and I suspect I was temporarily diabetic.

All three of my housemates are obese and in various stages of diabetes II. Since my gut biome and the rest of my immune system were obliterated, and I ate whatever my housemates provided during that time, I presume that the first biota to recolonize were more like theirs than my pre-chemo community. My dog died only two months after surgery recovery, so I was borderline suicidal and stopped getting any exercise. Over the ensuing years I tried to use the gym and do yard work, but I injured myself almost every time. I had come to have less stamina and strength than at any other time in my life; so even when I thought I was taking it easy, I still grossly overdid it. The chemo experience had reset my entire body, a few things for the better, but other things for the worse; and having had a sternotomy AFTER the chemo probably further ensured that my weight rebound was more fat than muscle, because I was unable to jump back into strength training and vigorous exercise.

The last few years I have finally made some progress in fixing my body. It's hard. I really wish I'd had access to a fecal transplant regimen post-chemo. I have taken a few high diversity, reputable probiotics, returned to eating the way I prefer, which is mostly plant-based, and worked in the garden in only very small sessions. My weight set is now where I can reach it so I can't talk myself out of going to the gym I can't afford anyway, and I purchased a mount to be able to ride my bike in the house. I have almost entirely eliminated dairy and allium (drastic sensitivity), but not 100% because I seem to do better upon accidental consumption if I make it deliberately regular, as long as in tiny amounts. I'm walking proof—or rather multiple data points—of the symbiosis we have with our bodily bugs and how diet matters. I feel like I've lost a decade of mobility in what should have been the decade I most paid attention to assuring a good healthspan.

I honestly believe life expectancy in the USA is already plummeting given I had Physical Education, which is now uncommon, and a somewhat reasonable diet as a kid, given we were poor and my mom actually preferred the artificial garbage she purchased (such a child of the 1950s), and that as an adult I tried to always eat properly, although I certainly made some serious mistakes, e.g. daily Jamba Juice. Today's kids mostly eat hyperprocessed, nutrient-leached, chemical tainted "food" and get much less exercise. There's no way short of a medical revolution that is going to fully reverse all the damage to our population, some of which will continue to emerge as stress–, diet–, and in-utero–induced epigenetic alterations passed on generationally.