The gut microbiome shapes our individual nutritional needs: The gut microbiome, influenced by diet and environment, is a new organ that explains many aspects of nutrition and validates the idea that different diets work for different people, encouraging experimentation.
There's no one-size-fits-all diet, and the gut microbiome plays a significant role in shaping our individual nutritional needs. Professor Tim Spector, a leading expert on the gut microbiome, explains in a podcast episode that even identical twins have different microbes, and this discovery has opened up new ways to study nutrition. The gut microbiome, which is influenced by both diet and environment, is now recognized as a new organ that can explain many aspects of nutrition that were previously unexplained. The modern approach to nutrition research is shifting from the traditional focus on calories, fats, and proteins to the chemical levels and interaction between foods and our unique microbiomes. This discovery provides scientific validity to the idea that different diets work for different people, and encourages experimentation with what, how, and when we eat. For those interested in exploring this further, AG1 from Athletic Greens offers a nutrient-dense supplement that can support a healthy gut microbiome, and is offering a special deal for listeners of Feel Better Live More.
Understanding the role of unique gut microbes in personalized dietary needs: Experiment with different meal timings, portion sizes, and diets to find what works best for your unique gut microbes and metabolism.
Our unique gut microbes play a significant role in our health and personalized dietary needs, far more so than our shared DNA would suggest. While there are some general guidelines, such as the benefits of eating plants and avoiding ultra-processed foods, there is considerable room for individuality. Factors like meal timing, portion sizes, previous day's diet, and sleep can greatly impact how different people respond to the same food. For instance, some people may metabolize carbohydrates better in the morning, while others might find that they perform better with a large lunch and a light breakfast. It's essential to question dietary dogma and experiment with what works best for each person, as there is no one-size-fits-all solution. The complex interplay of various factors in food makes it necessary to deconstruct and understand the intricacies to optimize our diet for our unique needs.
Trusting Your Instincts in Nutrition: Personal experience and intuition are essential in making informed dietary choices, complementing scientific guidance.
Everyone's nutritional needs and preferences are unique, and it's essential to prioritize personal experience and responsibility when it comes to making dietary choices. While science and experts can provide valuable guidance, the ultimate decision lies with the individual. In the past, communities and families played a significant role in shaping our eating habits. However, with modern lifestyles and dispersed communities, we've come to rely heavily on external sources, including scientists and researchers, for nutritional advice. While this is not inherently problematic, it's crucial to remember that personal experience and intuition are vital components of making informed dietary choices. Empowering ourselves with knowledge and trusting our instincts can lead to a more fulfilling and sustainable approach to nutrition.
Lack of passing down traditional food knowledge in Anglo-Saxon world: High consumption of ultra-processed foods in UK, US linked to obesity and health issues. Focus on natural, minimally processed food.
The lack of passing down traditional, minimally processed food knowledge from grandparents to younger generations in the Anglo-Saxon world, particularly in the UK and US, has led to a high consumption of ultra-processed foods. This cultural void is not present in countries like Southern Mediterranean and South Korea, where grandmothers pass down their special recipes, and only 10% of meals come from ultra-processed foods. The high consumption of ultra-processed foods in the UK (50%) and US (60%) is a significant contributor to obesity and other health issues. The focus should be on making food more natural and minimally processed rather than debating macronutrients.
Obsession with calorie counting and low-fat foods: Focus on natural, whole foods for optimal health, aim for 30+ plant species a week for gut diversity
The focus on low calorie and low fat foods in nutrition research, often funded by billion-dollar food companies, has led to an unhealthy obsession with calorie counting and the dangers of fats, while avoiding meaningful comparisons between junk and natural foods. Instead, it's recommended to focus on eating natural, whole foods that have been around for a long time and discovering which ones work best for you. However, it's important to remember the value of dietary diversity and range of foods, as limiting yourself to a few superfoods can deny you the benefits of a wider range of plants for taste, texture, the planet, and your gut microbes. Aim for about 30 different species of plant a week to maximize gut microbe diversity and overall health.
Everyone's body is unique, no one-size-fits-all approach to health and nutrition: Embrace whole foods for their complex chemical profiles, not just individual vitamins or nutrients. Self-experimentation and exploring various foods is key to understanding your body's unique needs.
Our bodies are complex systems made up of countless interacting genes, chemicals, and microbes. It's essential to recognize that everyone's unique and that there's no one-size-fits-all approach to health and nutrition. Instead of focusing on individual vitamins or nutrients, we should embrace the diversity of whole foods and their complex chemical profiles. This holistic approach acknowledges that our bodies are intricate chemical factories, and we don't yet fully understand all the benefits of the thousands of chemicals in our food. So, be open to self-experimentation and the exploration of various foods, and remember that eating whole foods in their natural state provides more benefits than isolating and consuming individual nutrients.
Food's Impact on Mood and Health: Food choices influence gut microbes, affecting mood and overall health. Try new dishes, find balance, and consider long-term impact. Pre-order 'Happy Minds, Happy Life' for happiness insights. Sign up for Friday 5 emails for positivity.
Food is more than just a source of pleasure; it plays a crucial role in shaping our mental and physical well-being. Our dietary choices can influence our gut microbes, which in turn produce chemicals that affect our mood and overall health. The speaker encourages experimenting with new dishes and considering the long-term impact of what we eat. It's essential to find a balance that's enjoyable and sustainable. Additionally, the speaker encourages readers to pre-order their upcoming book, "Happy Minds, Happy Life," for insights on developing the skill of happiness. Lastly, sign up for the Friday 5 email for weekly doses of positivity. Food is powerful, and the way we approach it can significantly impact our lives.
#239 BITESIZE | How to Personalise Your Diet for Increased Energy and Better Health | Tim Spector
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#471 8 Hidden Habits To Live Your Healthiest, Happiest and Most Fulfilled Life with Robin Sharma
Is it time to redefine what it means to live a rich life? In a world where we're constantly bombarded with images of material success, it's easy to fall into the trap of comparing ourselves to others and believing that more money means more happiness. But what if there's more to wealth than just money?
What if the richest people aren't those with the most money but those with the most meaningful lives?
This week, I'm thrilled to welcome Robin Sharma to my Feel Better Live More podcast. Robin is a globally respected humanitarian who has devoted over a quarter of a century to helping humans realise their native gifts. One of the top leadership and personal mastery experts in the world, he advises companies such as NASA, Nike, Microsoft, Starbucks, Yale University and the Young Presidents’ Organization.
He’s the author of several international bestsellers, including The 5AM Club and The Monk Who Sold His Ferrari. In his latest book, The Wealth Money Can’t Buy: The 8 Hidden Habits to Live Your Richest Life, Robin aims to change our perception to include not just financial success but seven other essential forms of wealth, too.
In our conversation, we explore Robin’s concept of the ‘eight forms of wealth’, including physical and mental wellness, rich family relationships, fulfilling work and strong community connections. We discuss why traditional self-help approaches often fall short, particularly in the realm of personal growth and happiness, and how society’s obsession with hustle culture and toxic positivity has exacerbated the problem of burnout and dissatisfaction.
Robin is perhaps best known for his thriving 5AM Club community and in this episode, he shares insights on the power of intentional morning routines, including his five-question morning maximiser, and the value of continuous learning. We delve into practical strategies for implementing these principles in various life situations, even for those of us who have busy schedules or family responsibilities.
We also touch on the importance of nature, disconnecting from technology, and finding moments to savour in our daily lives. We explore the value of service, small acts of kindness, and how we can all live our lives to the fullest.
Robin’s perspective on what it truly means to live a rich life is a powerful reminder for us all and his approach offers a much-needed alternative to the endless pursuit of material success, showing us how to create a life that's ‘wealthy’ in all the ways that matter most. I hope you enjoy listening.
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Show notes https://drchatterjee.com/471
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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#470 BITESIZE | How To Control Your Blood Sugar, Cut Cravings and Get Your Energy Back | Jessie Inchauspé
CAUTION: The advice in this episode may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before making changes to your diet.
Today’s guest believes that how you feel right now is directly linked to your blood-sugar level. And if you want to feel better than you do right now, you don’t necessarily need to change what you eat – just how.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today’s clip is from episode 358 of the podcast with French biochemist and author Jessie Inchauspé.
In this clip, she shares some of the ways that we could still enjoy the foods we love, without suffering blood sugar spikes.
Thanks to our sponsor https://www.drinkag1.com/livemore
Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore. For other podcast platforms go to https://fblm.supercast.com.
Show notes and the full podcast are available at drchatterjee.com/358
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. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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#469 How To Optimise Your Brain Health, Improve Your Memory & Unlock Your Full Potential with Jim Kwik
After suffering a traumatic brain injury as a child, this week’s returning podcast guest was labelled "the boy with the broken brain" by teachers and peers, shaping his beliefs about his own capabilities and potential.
Fast-forward to today, and he’s transformed his challenges into strengths, becoming a world renowned brain coach who’s helped thousands of people around the world enhance their memory and improve their brain performance.
I’m delighted to welcome Jim Kwik back for our second conversation. If you don’t know Jim, he’s spent the last three decades teaching his learning techniques to students from universities such as Harvard and CalTech. He’s also helped executives and employees from companies such as Google, Virgin, Nike and institutions like the United Nations to get the most out of work and life.
Jim is also the author of the bestselling book Limitless: Upgrade Your Brain, Learn Anything Faster, And Unlock Your Exceptional Life and his first appearance on my podcast 12 months ago now, is one of the most downloaded episodes in this podcasts’ history.
In today's conversation, we cover many different topics relating to our brain and its limitless potential, including:
- the importance of continuous learning,
- how small changes can lead to big improvements in brain function,
- the impact of our self-talk,
- the role of our environment in shaping our productivity,
- the importance of managing our energy and emotional states,
- the power of choice in personal growth, and we discuss many practical techniques for better time management and focus.
One of the highlights of this episode is a real-time memory activity that Jim guides us all through, demonstrating the practical application of his techniques and showcasing how anyone can improve their memory and cognitive abilities if they have the right strategies.
Jim is such a wonderful and caring human being and a quite brilliant communicator, who has lots of practical knowledge that he is super passionate about sharing. And, I think his own journey from struggle to success, serves as a powerful reminder that each of us has a brain with incredible, limitless potential.
Sign up for Jim's FREE Brain Summit on 5-7th August here https://www.jimkwik.com/livemore.
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Show notes https://drchatterjee.com/469
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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#468 5 Powerful Ways to Transform Your Summer with Dr Rangan Chatterjee
The summer months have a different flavour and feel to the other months of the year; there's something different about our energy, motivation and willpower. And, if we can harness those differences, we have a golden opportunity to make meaningful changes that can have a transformative impact on our health, happiness and relationships and teach us things about ourselves that we previously did not know.
In this BONUS SOLO episode, I share five powerful ideas for you to consider introducing into your life over the summer months, including:
- How to change up your morning routine
- Why you should do your workouts in natural light
- Why it’s the perfect time of year for a digital detox
- How to embrace the slowness of the season
- The importance of mini-challenges
- How to nourish a different part of your brain
This BONUS episode is a little different to my usual podcast episodes, but I very much hope you enjoy listening. And, if you want more short SOLO episodes like this one, do let me know.
Of course, all of the ideas within the episode are just suggestions. So, take a listen, see what you think and, hopefully, one or two of them will make their way into your life this summer. Enjoy!
Find out about my books:
Buy tickets for my stage tour https://drchatterjee.com/tour
Show notes https://drchatterjee.com/466
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Hosted on Acast. See acast.com/privacy for more information.
Related Episodes
Why calories don’t count, with Dr Giles Yeo
Do you count your calories? On this episode of The Liz Earle Wellbeing Show, Liz is joined by Dr Giles Yeo to learn why it might be time to stop focussing so much on calorie intake. Dr Giles shares the history behind these little numbers, and why all calories aren’t exactly equal. Liz and Dr Giles also discuss ultra-processed foods, how to make smarter food choices, and the importance of eating protein.
Links mentioned in the episode:
- Follow Dr Giles Yeo on Instagram
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Hosted on Acast. See acast.com/privacy for more information.
Gut microbiome testing: What can it reveal about your health?
Your gut microbiome, a bustling community of microorganisms, is a vital player in your overall health. It doesn’t just impact your digestive system — it has a profound influence on your brain health and well-being.
However, the gut microbiome is a complex, long misunderstood realm, and figuring out how it affects daily life can leave even the most dedicated health enthusiasts scratching their heads.
Here at ZOE, we’ve transformed our understanding of this bustling microbial world, where both “good” and “bad” gut bacteria reside.
In today’s episode, Jonathan speaks with Prof. Nicola Segata and Prof. Tim Spector to explore how ZOE's microbiome testing and unique microbiome health scores provide personalized insights into your gut health.
Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
- Nicola Segata is a professor and principal investigator at the Laboratory of Computational Metagenomics, at the CIBIO department of the University of Trento. His background is in metagenomics, machine learning, microbiome research, and microbial genomics.
- Tim Spector is ZOE's scientific co-founder and one of the world's top 100 most cited scientists.
Timecodes:
00:00 Introduction
01:41 Quick fire questions
03:38 Why should we care about gut microbes?
07:00 How many different microbes do we have in our gut?
11:37 Why would we want to measure our microbiome?
13:15 Can we change our microbiome?
18:00 Is it possible to make a dramatic change in your microbiome over time?
20:21 What does the latest data tell us about improving our diet?
23:24 How does the ZOE micobiome gut test work?
27:07 What goes on in the lab to get these results?
30:54 Is there enough information in the gut microbiome to make a full health assessment?
34:20 What can our microbes tell us about diseases?
35:55 What useful information does the microbiome test show us?
36:51 Are we still making new discoveries in the microbiome?
41:03 Do different microbes prefer specific foods?
43:14 How do different lifestyles around the world change your microbiome?
47:44 5 simple tips to improve gut health
50:45 How rapidly can you damage your microbiome?
53:58 Can taking painkillers regularly negatively impact the microbiome?
56:10 Summary
60:03 Goodbyes/Outro
Mentioned in today’s episode:
- The person-to-person transmission landscape of the gut and oral microbiomes from Nature
- Sharing of gut microbial strains between selected individual sets of twins cohabitating for decades from PLoS One
- A genetic gift for sushi eaters from Nature
Find Nicola on ResearchGate and X.
Episode transcripts are available <a...
The Poo Scientist: "If Your Poo Looks Like This Go To A Doctor!", "Your Gut Health Causes Belly Fat, Anxiety!" & "Alcohol Is Destroying Your Gut Microbiome!"
Real Talk | 80/20 Primer
This Real Talk is devoted to the 80/20 diet rule. It's the idea that while 80% of your diet should be from healthy whole foods, 20% can be the foods you indulge in. Anna and Luca talk about how 80/20 is a way to keep the pressure off of yourself while still living a healthy lifestyle.
Be sure to follow us on Instagram (@yourbestlifepodcast)! Also, join our official Facebook Group, “Your Best Life Podcast,” to keep the conversation going.
KYF #142: Top 5 Traditional Cooking Cookbooks Of 2015
