What Does Professor Tim Spector Eat in a Day?
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- Опубліковано 19 тра 2024
- Ever wondered how conducting the world’s largest ongoing study of nutrition impacts what you eat? Well, wonder no more as ZOE’s Scientific co-founder @tim.spector invites us into his home to share his go-to meals to nourish his unique biology.
The key here is that to support your gut health, what you eat should change daily! So while Tim’s delicious recipes might inspire you, the real magic is at the end when he shares his top 4 tips that everyone can implement for a healthier diet.
Let us know what you thought of Tim's meals down below and be sure to subscribe for more insights into the meals that power the ZOE Team.
Learn more:
Want to know one of the easiest ways to improve your health? Eat more plants! - joinzoe.com/post/eat-more-plants
Are fermented foods good for your gut? - joinzoe.com/post/fermented-foods
How to identify ultra-processed food and what to eat instead - joinzoe.com/learn/what-is-ult...
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Outline:
0:00 - Introduction
0:34 - Breakfast
3:01 - Lunch
5:52 - Dinner
7:57 - Tim’s 4 Key Tips
Tim's book, Food For Life: amzn.to/4amZinu - Наука та технологія
I'm in my mid-30's, morbidly obese and diagnosed with type 2 diabetes in February last year. Two weeks ago I was referred to a "dietician and wellness coach" who educated me about how pervasive UPF is, and the importance of a "real food" diet. For the purposes of blood sugar control, he advocated for a very low carb, high fat diet - essentially keto (but he was careful to refer to it only as a "real food diet"). Two weeks in and I have more energy, better concentration at work, I'm no longer constantly tired, and my mental state is greatly improved. I now have the energy and motivation to take my dog out for 2-4 mile brisk walks daily and go swimming at least twice a week in the evening. My blood sugar levels are now spot on at 5-6 mmol/l - the meds I was prescribed only ever "managed" it at around 8-13 (high but not dangerously so). So far I'm 5kg down in two weeks, another 55 to go... Long road ahead but this approach clearly works. Hope I'm able to turn it around in time to keep myself out of an early grave.🤞
What foods and meals do you eat to give me ideas please 🙏🏻
Congratulations on your lifestyle change and wishing you the best health now and in the future 🥰
@@jenniferkeeling1126 many thanks, very kind of you. I'm down 10kg now so still heading in the right direction!
Wow, what a wonderful and inspiring testimony! Well done, you!! 🙌
Can you pls tell us useful info regarding the diet you follow? And also can you update us on your current progress on health metrics?
This is the diet I have, more or less, followed for the last four decades. I trained as an osteopath in the UK in the early-mid 1970s, but my great love - personally & professionally - was always nutrition. After reading Yudkin's book, "Pure White and Deadly," in my early clinical days, I was drawn away from the Ansel Keys theory relating to the evils of saturated fat, towards a low (or non) refined carb., whole food diet. As an osteopath I was also aware of the importance of gut health, and how life choices profoundly impact it. I'm now a 70 y o, have a BMI under 25, near perfect health, take no medication, walk kilometers every day and workout with resistance training 2 - 3 times a week. The tragedy is I live in a retirement complex surrounded by folk of a similar age, the great majority of whom are over weight, over medicated, overfed (in terms of carbs & empty calories), underfed (in terms of sound nutrition), underactive and in poor overall health. People ask me what my secret is. I tell them, but few listen! I heartily commend your recommendations, Tim. It is deeply gratifying to see more and more top health professionals embracing these things! Thank you. David (NZ).
Yudkin was a great man and so badly maligned . He was right and if we had listened back then we wouldn’t have an obesity crisis now.
The people you refer to are " over fed under nourished ".
So glad I was trained in the era of Yudkin too! No wonder I felt so adrift from the younger ones in my profession for so many years! Robert Lustig ( US ) now taking his sugar message ( & so many others ) as if it,s all new. Such a tragedy our food culture, politics & and money markets so stacked against nutritional science. Obesity, diabetes and all those ‘diseases of civilisation’ we,ve known of for the better part of a century still ignored. The economic crisis and disadvantaged living in ‘food desserts’ will not find Tim,s message very accessible. National policy change is called for.
Ancel Keys never said that, in fact his conclusion was a Mediterranean diet has the most benefits similar to diet of Japan. Jeremiah Stamler is proof of this aswell. Keto people seem to always bash Ancel Keys, but his work just showed what Harold Himsworth, Walter Kempner already discovered years previously. The US government misinterpreted the results and started adding sugar to everything
"I tell them, but few listen!" Hear Hear!
Key takeaways to improve your gut miscrobiome -
1. Eat 30 plants a week, including the herbs and spices
2. Have some fermented food everyday eg. Yogurt, Kefir, Kombucha, sauerkraut, Kimchi
3. Pick your plants that are high in color and have some bitterness (high in polyphenols, good for gut microbiome)
4. Cut out ultra processed foods
Thank you for sharing this 🙏
thanks for these beautiful notes
7 Gt567translate ct
Is that enough protein?
After finding out I had high blood pressure and watching Tim get interviewed on Diary of a CEO i decided to cut out all the processed foods and lower my carb intake After 7 days my blood pressure readings have fell into the normal range. ive lost 9lbs but most importantly Ive had a bad hip and have walked with a limp for about a year now and it has disappeared I cant believe it to live without pain is a blessing I've never felt hungry at any point.
I am a state registered dietitian and with your influence, I changed radically the advice I now give to my patients and the way I eat my self. All these processed snacks we felt we had to eat every couple of hours!!! I now returned to the Mediterranean diet I was brought up and changed following my university degree! Lots of beans, yoghurt, fruit, vegetables, coffee and olive oil as well ad no snacks in-between meals. Feels great! Thank you for being so inspiring and not a typical stuffy professor 😉
Any advice for post menopause ladies who find following calorie controlled diets don’t work ? Anymore ..
I've got IBS and a specialist gastroenterologist dietician put me on the low FODMAP aka MONASH (after the Australian university that discovered long chain carbohydrates were the problem) exclusion diet. I avoid processed foods because of the garlic, onion and apple in most of them which are triggers. It's hard to follow this diet when I can't eat half of the vegetables and dairy!! Any advice for IBS sufferers trying to follow Tim's advice?
What was the state's take in this when you were trained? I saw a dietitian a while ago for GERD and pretty much agreed with Tim's diet. I was allowed grass fed steak once a month, fish, nothing processed at all and lots of bed nits olive oil coconut oil etc.
It worked. The GERD has gone.
@@jacquelinearcher1158 I sympathise and empathise being a post menopausal woman myself. I stopped calorie counting and moved to a Mediterranean type diet with high protein medium fat and low-ish carbs ( the good sort..pulses and legumes) and combined that with intermittent fasting of a 14:10 type. No snacks no artificial sugars and hardly any processed foods either. I made sure I had kefir and or kimchi every day too. This enabled me to lose a total of 15kg in two bursts of six months each without calorie counting or feeling hungry. I stopped the intermittent after six months each time and just tried to do the Mediterranean diet five days out of seven as a maintenance regime. It worked and I haven’t put the weight back. I am planning to start another six month “burst” to lose another 5kg hopefully. It works because it is basically a way of eating healthily forever. I really recommend it.
@@jacquelinearcher1158 The Fast 800 diet is fab. Very healthy and very motivating. I am morbidly obese and lost 2.5 stone last year. I still have some to go BUT, I know what and how to do it.
Thank you so much! I only just heard you on an interview the other day....and a few things you said have changed my life already. i'm a non fat, diet food products eater and yet i'm the heaviest i've ever been at this present time. Went to the store...bought all diff vegetables AND.....FULL FAT yogurt and cottage cheese! I'm already proud of me....and i'm so thankful for finding you! I"ve had a brain injury for five and a half years and before that horrific troubles with my stomach that noone seemed to be able to figure out.....i've learned of the important communication between the gut and the brain since being injured and i am determined to get my gut healthy to help my brain in it's very slow healing process. So....sorry i'm long winded.....but THANK YOU!!!!
HI PLEASE LOOK AT LION MANE MUSHROOMS THEY ARE VERY GOOD FOR THE BRAIN ..I WAS TOLD ONCE WE HAVE 3 BRAINS ONE IN THE HEAD ONE IN THE HEART AND ONE IN THE STOMACH
@lindajeancountrymusic How are you feeling now?
You have made an excellent 👌 point ☝️ The gut affects brain 🧠 health and mood!
You like to hear good things about your bad habits. Dairy is for baby cows.
With the myriad of food/health channels and podcasts out there providing conflicting info on literally every nutrition related matter, I really love Zoe's simple, realistic, down-to-earth, fact-based approach. I hate stressing over food but I find all the tips I hear on Zoe easy to understand and follow. Eat local, eat seasonal, avoid processed food, have variety, etc. - doesn't require exotic ingredients or obsessive calorie counting or anything. Doable, reasonable. I follow the podcasts and have learned a lot from them. Many thanks to Prof. Spector for the science and Jonathan for the practical, insightful, important questions and clear summaries. Great team, great work.
I have been following ~Zoe since covid had a bad effect on me. I find the adjustments since using the blood monitor and all the advise since has left me feeling less hungry and more comfortable with more energy and zest for life - great work all at Zoe - l love what you are doing,. keep it up..
Well done Tim, probably owing to you being in the relaxed atmosphere of your kitchen, your delivery was much improved both in fluency and clarity. Of course you weren’t having to concentrate on the details of complex charts. You seemed much happier and positive than of late.
Thank you Tim! Helpful video, would love to see more of these. ZOE is helping me feel great and lose weight without dieting! It is also helping to control Lupus symptoms and sleep better. So grateful for the science your company has brought forth!
Hello gorgeous
Thanks so much! As a parent, we can set a good example and habit for our children so that they can maintain the healthy gut much more earlier❤❤
No mention of meat or non plant protein ?
It seems to me that these were very light meals and I believe I would be starving if I ate just what Tim ate in this video every day.
Yea and u wouldn't have a paunchy belly either...lol😉
why he is a stick probably good diet for an old man who doesn’t need as much protein anymore for muscles
I thought the same but now I think, he didn't say how much but what to eat. If you ate the same but more you wouldn't starve, would you?
😂 yes I couldn’t survive on one slice of bread for lunch lol but he’s doing a great job trying to teach us about gut friendly foods 👍
He’s eating a lot of fat which is higher in calories, so they may look like light meals but they are calorie and nutrient dense.
Dear Tim, after following your very informative, albeit somber, Covid ZOE videos for many months , it's nice to see you share a far lighter, happier, subject with a smile on your face. Best wishes from Canada, hopefully you will bring your program here as well!
True, (about the lighter, happier...) but should we have a competition to interpret Tim's expression after trying the cauliflower, lol?!
Agreed! Great to see him relaxed and happy!
It's lovely isn't it! Like ah there's space for educating us on other public health topics now that's nice.
Dear Tim, if I want to add /eat meat, is chicken the best for my health
Annabel Lea
@@sroberts605 I found baked cauliflower needs to be eaten just after it's baked. Putting it in the fridge? doesn't hold up the following day
👍He's so smart and his tips are so down to Earth, reliable and simple that makes me believe "being healthy" is finally approachable!❤
he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
OMG! As teacher, I ate almost this identical lunch for over 30 years! And, added a Mars bar, with a cup of coffee. Because of ZOE and Dr Chris van Tulleken, I'm now eating like Professor Tim today! My blood sugars are balancing, I've lost some weight and I make my own kefir and sauerkraut ...🤣
Thanks for the inspiration Tim, I’m very busy so I love how you’re meals are simple as I just don’t have the time or patience to follow long complicated recipes, and I have pretty much all those items in the fridge, great video 👍
Don’t forget your vitamins supplements
Please keep making these videos! You did Great!! It's so helpful to SEE good simple, beautiful food prepared especially while we are hearing why it's so good for you.
Hello Becky ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request
i love the simplicity, these meals are easy to put together.
Just heard of you after Newstalk interview, I'm already scrolling and reading everything I can. Great guy, easy to follow recommendations 👍
Love this video - so simple, so clear and so inspiring - I'm already doing most of it and am loving cultivating a great gut ... I'm going to share this widely with friends and family... at just 9 minutes who wouldn't want to watch it?
he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Thank you, Tim! This is very inspiring, indeed. It's not far off from my own diet, but the fact that you are being very specific about high-polyphenol foods, foods good strengthening the gut, is telling me that I should be adding even more of those. Thanks again!
My space seems too cluttered to keep it simple as your presentation. BEAUTIFUL.
Excellent video. Very informative as it gave me lots of tips on healthy eating. Thank you Professor.
Since becoming aware of your work, I've adopted a daily kefir habit and have started making my own kimchi. I've also been adding lots of colourful veg into my diet - if it's purple, I'll buy it. I call it "spectral" food.
Well I certainly do have two generous tablespoons of self-made kimchi at breakfast everyday! Stuff's marvelous. The kefhir though smacks of childhood trauma and is a no go area.
I make my own sauerkraut and kimchi. I had a go at kefir but I just found it too much hassle. I can buy it but I’m sure it’s not as good as home made. But it is what it is.
Tim spectral food 🤣hehe
How to make kimchi
@@lizwilliams14 how to make sauerkraut
More videos like this please, Sir. It's refreshing and easier to understand, thank you🙏
Please no videos like this. It's not a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Lovely video. I would note that more spices could be added to the avocado toast: garlic powder, ground cumin, and chili powder are excellent additions to the paprika, and a squeeze of lemon juice and crumbled feta cheese can be tasty additions. If I have scrambled eggs or an omelet for breakfast, I season the eggs too, usually with Italian or Mexican spices.
Are you an expert? Are you a doctor?
Love the visual and practical examples Tim - thanks so much. Any chance of more - I prefer video’s to recipe books - aids my learning.
Hi Tim, I'm currently reading your book 'Food for Life' and so far it's conforming many of my suspicions about diet in general. I started using as much organically produced ingredients as I could afford in the late 80's and have tried to increase on this over the years. Due to an inflammatory intestinal health condition, which presented itself ten years ago I altered my diet to try and limit the occurrence of flair-ups and since reading your book I have altered my diet yet again, which appears to be having a positive impact. My thoughts about ingredients have increasingly lead me to prioritize and source the best that I can get my hands on and now I am even more focused on the good stuff.
Very useful and clear demonstration. Thank you doctor!
I’ll never forget a James Bond Film with Sean Connery ( From Russia with Love ) His Second Film, Bond orders Room Service Breakfast, ordering Black Coffee, Figs and Plain Greek Yogurt. I’ve had that breakfast many times since, using berries instead of figs, I felt great and it was delicious 😎👍
I love figs and Greek yoghurt. Never realised it was a Bond thing!
So pleased to discover that my diet is so very similar to Tim Spector's. It is how I have eaten for over 40 years as a preference rather than anything more conscious. I also have bad habits, both dietry and lifestyle, but feel that my eating habits have helped ameliorate the worst effects. Good luck all - especially those getting older and more conscious of this stuff!
he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Thank you Tim, I think your diet is excellent!! Mine is similar, I never eat between meals & like you more often than not do not need breakfast!!
I love salads, which I mostly eat at lunch time with some protein, then plain yogurt & fruit & nuts. Evening meal is protein & vegetables, sweet potatoe then fruit & yougurt again. Just love every sort of berry’s !! I am 83 & still enjoying my life & my joy of people & walking!!
So interesting. How does one go about finding out which particular foods are good for your own personal gut ?
Thanks
Hello ann❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request
Hello Lorraine ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request
he doesn't have a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Learnt alot in 10 mins. Keep pumping them out like this I won't know what the NHS is in a year.
A brilliant & concise guide to healthy eating. I've tried it & it's fantastic! Thank you Tim.
Currently reading your book Spoon Fed, and even though I had somewhat healthy diet and meals, I've discovered it can be even healthier with few simple steps and tips. Thanks for a great video
Really informative and enjoyable to watch. Thank you for this advice Tim.
Ditching the pre-packaged sandwich and crisps might be hard to do, but I anticipate this will have a beneficial effect on my wallet as well as my gut health!
Sounds really good. I think I’ll adopt the plant 30 a week and fermented foods 2 meals with a fatty coffee just for dinner I would add meat and extra fat like butter or more avocado. Thanks for sharing your diet, it gives us a template that we can work with.
Thank you for the ideas I'm struggling a bit with my diet and have lots of health issues. I just started following your channel. Thank you so much for the advice. 🙏
I enjoy looking and listening to you I have been eating that way for years , but now my kids moved in with us and they eat out daily so now I have broken my way of eating but after seeing you I will go back to eating no meat. I have continued my intermittent fasting 72 hrs once per week. Thank you for sharing
Hello Sharina❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request
Can see this is your passion. Thank you . Please do this regularly, I for one would definitely watch. Also vegan alternatives would be handy . Thoughts on amount of legumes , rice etc ❤️
This is a genuine question and not an attack (sad you have to say this nowadays) but, if you used dairy-free yoghurt substitutes, what wasn't vegan in his food?
@@kathcoles9108You don't...eat yoghurt substitutes? So everything else would be ok to serve at a vegan meal?
@@kathcoles9108 oh dear. I asked a genuine question looking for a genuine answer and inadvertently get a nut job. That'll teach me. 🙄 Never mind, dear.
Yes it would be Vegan
I have been following you for some time now. My whole way of life has changed. Thankyou
I had 22 plants today!
Breakfast: banana with 8 seeds/nuts and plain yogurt.
Lunch: chicken breast with peas, carrot and onion (fried on olive oil), added herbs (mix of 5 Mediterranean). Salad was radicchio with potato and garlic, olive oil and balsamic vinegar.
Post Pilates (evening): similar as in the morning, this time with apple instead banana.
I snacked in between mandarins. Not today, but I also snack on 92% dark chocolate. I drink green and unsweetened herbal tea.
Here in Italy i’m a follower on social media of prof Pierluigi Rossi. His activity focuses also in “gut” health. Since I’ve discovered his suggestions my breakfast consists of almonds, walnuts, fresh fruit, caffè espresso, sometimes even kefir, rarely greek yogurt or soy, peanut butter. There’s no shadow of sugar.
What about overnight oatmeal on insulin spike? Does it work from the point of view of resistant starch ? Have a nice day
Your meal examples are very much what I choose to eat most days with some variations. They are foods I love, so I am reassured that I 'm on the right track as someone with diabetes.
Thanks Tim.
Have you considered Intermittent Fasting as a way to help with your diabetes - cutting down on the insulin stimulating foods early in the day, for example: no milk within the first hours from waking...? It's helping us control all sorts of things. Good luck.
Such a helpful video, concise and easily followed advice. Thank you Tim.
Hello Kate
Thankyou so much for sharing these tips about healthy eating. We Indians also eat chutney made from a bunch of corriander+pudina+groundnut+ green chillies + salt + juice of half a lemon slight water n churn in mixer n keep. Its just delicous and that way we can eat a lot of plant herbs .
Thank you for sharing your meal choices for the day, along with such great and practical tips that anyone can follow, if just being particular about their food choices. So important to include the rich and dense phytonutrients, as well as pre and probiotics, in our diet each day. Your meals look great!
This typical day's diet isn't a great diet. This average day is extremely low in calories, protein, carbohydrate, fat, fibre, iron, selenium, calcium, iodine, potassium, vitamin D and many B vitamins.
Hello Tim, Tonight i just had organic shrimps, with blue sweet potato cubes, coconut milk, some curry, cardamom spices and coriander leaves. It tasted fantastic and I felt super good after eating that. Thanks for this great video.
Organic shrimp? Lol. Okay.
Thank you! I have been totally sold to these 30 plants a week for quite some time. It is not difficult to achieve. If only more people adhered to the principles demonstrated by Tim, we would spend less money on the NHS.
I am a snacker who will happily eat a raw 3oz steak for lunch followed by fresh fruit. However, I hate coffee, tea, yogurt (unless it is in a sauce) and hot spices but I use and grow a large varity of herbs. My salads have at least ten ingredients in them so I'm getting something right. Sauerkraut is probably the only fermented thing I can eat so thank you for the tip! Must read the other books (Diet Myth done and sent onward).
Thank you I just chanced on this youtube and I love to see what healthy people eat. I try but you've given me some new info. I will check out your other videos and hope to find more variety of what you eat. I wish more teachers would show what they eat. Thank you for sharing your knowledge so freely to help mankind. With much gratitude! Loved the look of your sour dough rye bread. I think I have to learn how to make it to have a quality bread. If you have a recipe could you share please?
It’s typically shortsighted of the government to cut the Zoe funding but I’m really glad that you have decided to carry on with the excellent work you have been doing. You are now pretty much the only source of information on what’s happening with Covid and I rely on you to keep me informed. My 48 year old son has Covid at the moment. Thank goodness he has had all his jabs. Thanks for all the great work you are doing. I’ll keep logging.
I am sorry but jabs are the problem. everyone I know who got the jabs and booster got covid multiple times.
I am 65 and never worn a mask, got any jabs and have been totally healthy with Divine Grace.
@@amitamehra9529 You are listening to conspiracy theory cultists. The covid vaccines are not the problem. YHWH does not exist.
Did you really just say you're glad that your son has caught an alleged virus he's been vaccinated against multiple times? Can't you see the contradiction in what you've just stated?
@@peachent So true, thinks her son is okay because he's had his jabs, yet does not question why in that case he has caught the virus, lol!
Hi Tim, Just to tell you that a few months ago on the advice from your book I started eating fermented foods - not a lot, but enough to have kept me feeling well, with more energy than previously during the winter. Thank you so much! What concerns me also is eating sustainably, so have been steering clear of avocados which I love. :(
Many chefs are seeking alternatives to the avocado. But I celebrate the Spanish avo season while it lasts!
Yes, I have avocados delivered from Spain, fairly sustainably by Crowdfarming.
Animal agriculture is what is wrecking the planet, food wise, so don't worry too much about avocados.
@@jamesblo3316 Yes, thanks, you're right, it's a much less important issue. Now for those avos....! :)
@@jamesblo3316 yes it is, but you have to think of the people whose livelihoods depend on it and it will not always be easy for them to adapt.Or be 'resilient'...also I believe Spector is not totally into vegan and vegetarianism which does not suit all.
All that you are eating...is fabulous...not possible for everyone but end of the day whatever is possible should be done 😊
It's so nice to hear an academic explain to everyone why when it comes to oil the best one we can use is extra virgen olive oil. I am Spanish and I wouldn't dream of using any other type of oil.
Thank you for all this great and very important information.
There are better fats than olive oil, bone marrow or butter from grass fed cows for example, way more natural and way healthier. If this guy would be interested in true valuabel nutrition he would have told us about raw meat and eating liver a couple of times a week, eating eggs and fish if someone likes that. All the plants he mentions are manmade and some contain bigger amounts of antinutruients. Nothing is out of nature. Completely unnatural diet he promotes (although its still better than the standard american diet, although what is not healthier then that?). I have heard so many experts over the years claiming having found the holy grail of nutrition, but not even listing the most nutritious foods on the planet: meat, eggs, fish and especialy liver is just sad. Shows you how manipulated and sick most of these so called experts are. They are selling you their crappy diet plans and powders while making a fortune on your wallets.
My tip: Eat small amounts of vegetables, a certain amount of clean raw meat, eat liver a couple of times a week, eat 3 to 5 eggs daily (best source that is available of course), and if you like some fish, although its not everyones taste (so choose what tastes best for you and what you like the most)... see easy and simple, no powders no diet plans and you can save a lot of money.
@@chrisbo5288 Well I haven't come across fats that are superior to olive oil for the particular use case it provides. A source of healthy monounsaturated fats with a potent dose of antioxidants. Animal fats serve a different purpose and are beneficial as well. It's all about balance; it doesn't have to be all or nothing.
Raw meat is not easily digestible and one can contract diseases if the meat is contaminated. Not sure why you are so against cooking.
@@hugoanderkivi I am not against cooking, you can cook vegetables to reduce the antinutrients in them, raw meat is easy to digest (don't know where you get the opinion that raw meat is hard to digest, its the opposite), animal fat is the most natural source of fat and easy to use for the human body, plants oils are unnatural (olive oil might be slightly better though...), yes if the meat is full of toxins it can be dangerous, cooking can in some cases reduce the risk but there is no garantee. If the meat is fresh and you know its been tested before you can eat it raw. I have been doing this for years now and i never had problems. But i would be sceptical with raw meat from wild animals. It could contain parasites that could be very harmful for our body some of them could even be lethal, so i would cook it before consuming it. I eat raw meat and eggs (egg yolk) and some cooked meat as well as some cooked vegetables, joghurt and some fruits. It works very well for me.
@Chris Bo I don't follow the logic to that degree. Vegetables do have antinutrients like lectins, which do impair digestion. I only like my fish raw but not land-dweller meat. I prefer to cook it instead, and I get more nutrients that way. Extra virgin olive oil is the main oil I cook with; the other forms of olive oil are no good, and I don't consider them. They are similar to ultra-processed foods like almost all seed oils. Cold-pressed oils retain their potency and health benefits. Unless you are allergic or have issues with EVOO, I would suggest using it for some time. Makes me function and feel better. Cooking with animal fats, butter, or ghee is something I am a fan of.
@@hugoanderkivi You get way more nutrients from raw meat then cooked meat. Its a false assumption that cooked meat contain more nutrients. Certain Vitamines like B12 as well as some enzymes are not heat resistant so they get destroyed when you cook your meat but if you eat raw fish on a regular bases you should be fine. You can destroy parasites by cooking it so it has some value. The protein structure of meat is destroyed when you heat it, therefor its harder to digest if you cook it. In a raw state its easy to digest but as you mentioned you should know the source so that the meat is safe.
I'm Middle Eastern but also Mediterranean (Turkey) so naturally I have a lot of olive oil and vegan meze-style dishes but we also have a tonne of yogurt, sauerkraut, pickles etc. I was never big on avocados but I've really come to appreciate them in the last few years. I have crushed avo on toast with cheddar, celery and rocket. Sometimes a little mayo and hmmmmm, so good!
Love this! I’ve been aiming for 30 plants a week for a few months now, stopped counting really, since it has became habit for variety. One thing I noticed after eating more plant variety is my cravings for ultra-processed food is practically zero! And meat is less appealing. That was a pleasant surprise! ☺️
I'm the same, and am actually craving vegetables instead.... and I enjoy the varied taste of vegetables so much more than I ever used to.
The body often gets cravings when there’s a deficiency. No cravings no deficiency.
@@sid35gb what’s a sugar craving a deficiency in?
@@sid35gb bullshit, you're gut microbes can make u crave junk foog, no "deficiency" in those...
@@latinlollipop6126 you answered your own question. Carbohydrate is a primary fuel for the body.
Thank you kindly from Canada
Great video and for those who think there are not many calories in this food I don't think calories are important as long as you are feeding yourself with good food that's what matters. I eat what you eat for breakfast but I must admit I love honey and I do put some over the yoghurt and sometimes date syrup which is so nice and I finish with an espresso. But sometimes I skip breakfast and fast until lunch.....
I eat a lot of fermented foods now. They always make me feel good and the bright flavors really perk up my food plan, which is mostly keto, so I don’t eat bread. But everything else you eat here I do as well. I try to have salads with different plant based accessories, including walnuts, pecans, etc. I do love baked salmon, and tuna, which I eat several times a week. I’ve lost nearly twenty pounds over a few months time eating this way, down two sizes, way more energy…with intermittent fasting which simply means not eating if I’m not hungry and “postponing” meals (not depriving; I eat abundantly when I do).
I also eat daily fermented foods. Specially natto. Its strange he never mentions natto which is like the super fermented food.
Very much enjoyed this, Tim. Thanks for all those tips. We’re trying to follow a gut friendly diet but extra ideas are always welcome. I agree that a tv series would be great!
Hello Hazel
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Brilliant advice. I heard Tim being interviewed on irish national radio . This is essentially a vegetarian diet, which I've followed for 40 years, and which the meat industry is constantly trying to rubbish here in Ireland. I would love to be able to ask Tim why did he make a point about breakfast yoghurt not containing fruit and then adding fruit to his breakfast?
I often work on the principle that my evening, main, meal should have the colours of the Italian flag. Can't wait to read Tim's book. As a scientist myself, I'm prepared to make lifestyle changes for the better, but only if they're evidence -based, and not profit- based
He made the point about getting pure unadulterated yoghurt because if you got a fruit yogurt it would be an ultra processed food.
It would have fruit puree or concentrates, added sugar and possibly other stuff. Whereas fruit is fruit - a wholefood.
@@citizen3000 yep lots of sugar
Realising that there are people out there that actually eat things like this everyday has really opened my eyes in a big way thank you doctor as I will never complain about my chicken rice an broccoli ever again or my salmon sweet potato and asparagus 😋 👌🏻
Only a human robot could eat purely for nutrition without worrying about flavour.
Avocado and oil on rye bread 🤢 he is insane! No thanks 👍🏻
He is insane? Jesus that’s a bit much isn’t it? 😭
@@86sineadw it probably was a bit much tbf 😂 😭 paranoid maniac would of been better maybe?
@@pcozzy Some of us love the taste
Thanks Tim, your video was very inspiring to watch, reminding me of goods foods I haven’t eaten for awhile. You’ve definitely inspired myself and my partner to make a few diet changes. I have never considered adding kefir to cooked food, which will be interesting to try and reminded me that I’ve been missing having it in my diet (as yet not attempted making it from scratch).
I have virtually all the ingredients in stock. I’ve been having a lot of banana, peanut butter, almond nuts, Nigella seed toasties in the morning for a while now (including a dash of Greek honey, but your video has inspired me to get back into having Greek yogurt with nuts/ seeds, sprinkling of oats and fruit for my first meal of the day, which I’ve often strangely often made my last meal.
Myself and my partner have been avid avocado, tomato, red/ orange or yellow sweet pepper toastie eaters for years, often adding a touch of olive oil or other condiments. I like your idea of adding the beans and sauerkraut for a more varied diet.
I never used to consider myself as a vegetarian, but my gut has appeared happy to adapt to eating like a vegetarian between 5-7 days a week for at least 4 years now.
Thank you for all you advice, especially about not overcooking and not using sauerkraut with vinegar 👍
This is great advice Tim. You should make more videos like these. Appreciated!
Love the cauliflower recipe ❤ I take Kefir every day and have never before used it in a recipe. 30 plants every week is my aim 👊
Love all the beautiful plants in the background 😍
Thank you for sharing this important information. What stood out for me the most is the quantity of food you consume in each meal. Most people eat far more than their bodies really require, in my experience. I’ve been following a similar eating pattern for forty years now, but mostly vegan. I’m always interested in learning more. I will definitely start my day today by having black coffee and see how my body responds. Thank you for this.
That is exactly what called my attention. His food intake is really really low and small. I would have two of those toasts, an afternoon snack and then that dinner next to a sort of protein. Is his food intake normal?
@@pablopalmeiro9643 We're all different. This isn't a meal plan, with amounts.
Eat as much as it takes to satisfy your appetite. If you're eating good stuff the amount you eat will take care of itself.
Great video Tim, I would love more of these, it would make a great TV series.
Some good tips... especially eating full fat yogurt first thing, I have fat free yogurt in a morning with fruit, will change my yogurt. Keep up with the advice. Thank you again 👍
Yummy 😋!!!
Because he's so trustworthy 😊
A book?? x 😊
Hi to you Tim Spector…. What a great start to eating healthy !!! Loved your video. I learned about you from my daughter She said for me to start following you. She is my healthy eater. I’m now your new subscriber. I like your breakfast idea and lunch the open face sandwich looks yummy Thank you for all your suggestions. My partner and I are trying to eat healthy. He thought your sandwich sounds good. Will look forward to your videos. 😊
Iam a post liver transplant patient who since late 2019 has lost just over 5 stones,the biggest issue i have now since havin a serious case of covid is,finding healthy foods that are easy to cook that also give me missing energy levels so i can go to work
Excellent. Very close to the way I eat too. I will often have creamy oats, which is delicious. A few spoonfuls of rolled oats, a spoonful of mixed seeds, a handful of mixed nuts, some raisins, a few spoonfuls of full-fat, natural, greek or bio yogurt, mix with oat milk. Pop it in the fridge for a few hours. The oats soaks up the yogurt and milk, and expands. Add some fresh fruit. eat it.
I'm glad to say that this diet is similar to mine - though I mostly don't eat bread (because I was pre-diabetic and aim for a lower carb diet).I followed Michael Mosley's blood sugar diet a couple of years ago, and lost 15 kg. I tend to eat either porridge (made with steel-cut or pinhead oats with peanut butter added - delicious) or home made muesli (with jumbo oats and lots of seeds and nuts plus yoghurt). One change I'll make is adding kefir to my diet - and probably more kimchi. I aim to maximise the range of my plant intake - so nothing unusual in what you have set out. Interestingly I probably have slightly larger portions, but not much, and I don't snack between meals. I'm probably now a similar build to Prof Spector and similar age. Seems to be working well. I do, of course, have the occasional brownie...
If you are on a low carb diet, oats and mueslis has high carbs. 51 grams of carbohydrates in a cup. Try switching oats with cooked chia instead.
That cauliflower onion dinnee looks awesome. Love the spices! Can you post recipe?
Thanks Tim, I wish we had access to Zoe here in New Zealand. Im just a few weeks in to this way of eating (& a few kg less). I notice your diet seems to be quite low in protein & I’m guessing that individual needs will vary on that?
Thanks for the research you & your team are doing - literally life changing!
I really enjoyed your video Tim, it's inspired me to buy your book. I too follow a similar diet to yours but I always like to pick up more tips, so it'd be great to see more like this.
I have a question would you cover in another video: Do all types of gluten really cause leaky gut syndrome/increased intestinal permeability? Is this one of those 'diet myths' or not?
That’s what he wants you to do !!!! Buy the book so unlikely he is impartial in his advice.
Anything called syndrome is a genetic condition to describe a college ruin of symptoms with no scientifically determined cause eg Iritable Bowel syndrome. It basically means the medical profession is not (yet) able to explain it. So LGS is just one of these and there is a huge discussion about the mechanisms if any that are involved
@@marcdaniels9079 I'm interested in what you say. How do you know that any condition labelled as 'syndrome' is genetic in its origin? I've not seen that claimed before.
@@marcdaniels9079 I believe intestinal permeability has been long observed. The thinking about its consequences may be newer but hard to dismiss.
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Lovely food for summer, but in winter I'd add soup or daal (with lots of veg, spices and pulses) . Would try to have main meal at lunchtime, easy now I have retired, but when I worked took my hot stuff in a thermos flask. Workmates with their sandwiches always were envious.
I've been a Zoe member since October 2023 and I absolutely love it. I really enjoy swapping out ingredients on recipes to improve my Zoe score. It's great fun. Thanks so much Tim. You're such an inspiration.
Hi I’ve just joined but I do a lot of exercise do they take that into consideration? X
Loved your breakfast and that huge slice of rye bread plus toppings for lunch.. You inspired me to try and make kefir. Imake yogurt at home and it's so easy and delicious. I'll see if I can get those .... to start it with. And thanks for your lack of dogmatism.
Thanks for an informative video Tim. As I eat a plant based diet I can easily remove the dairy from the list of foods here. I make my own water kefir, Kombucha snd sauerkraut. All really easy to make at home with the right kefir grains & scoby for Kombucha. I also dry nettle seeds to add to my breakfast. Really good for kidney and adrenal function.
Water kefir? I'm vegan and really interested in your plant based alternatives
@Andrew Ross hi there. I use plant milks instead of dairy milk. There are lots of good plant based yoghurt on the market now too. I particularly like coconut milk plain yoghurt. I add fruit, either fresh or dried to jazz it up. I eat lots of beans & tofu too. Please ask any questions, I'm happy to share.
Tasty simple and nutritious- looks good to me. More suggestions like these would be great. Thanks 🙏
Do you mean Tim or the food lol?
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Interesting. I do try to do most of that most of the time. I've been eating your breakfast for several years. I've now given up eating breakfast at the normal time to do TRE which seems to suit my gut but I try to eat my berries, nuts, seeds and yoghurt sometime during the day.
Thats very nice of you to do the recipes. It looks very doable.
Another good idea is eating your lawn particularly any dandelion leaves. Planting nasturtiums for decoration and food is easy enough and adds lutein to your diet. Soups made of anything pasts it's prime is rewarding from both the frugality and flavor exploration angles. Making your own sourdough and baking your bread with it is particularly good for maintaining a healthy gut biome.
I apologize for the incorrect apostrophe placement. This was done by Mr. Autocorrect without my intent or permission.
@@zeideerskine3462 You can edit your posts.
@@paulyoung4422 😂 nettle is good with some garlic or as a tea
Hi Tim - I’m a follower of yours via the Zoe app and Atlas gut testing .. this video was really useful as I’ve struggled to lose weight .. but now realise that your portion sizes are less than mine and that to eat a diverse no of plants doesn’t mean lots of it ! Please could you do more of these - thx !
Maybe your IQ needs adapting too …. 🙄
I have found that I can eat as much as I like and maintain a light weight by avoiding breakfasts . I.F. works well as long as you keep meals to a very limited time span e.g, between 1300 and 1900 Have the odd nut snack if you feel the need to during the non eating fasting period.
Could you sort out a diet for people who are on their feet all day & heavy manual work & can pack to take to work which one snack on through the day
@@andrewbrine7963 My event athletically is Ironman. OK I am only on my feet at the end for about 5 hours but that is preceded by a 1.5 hour swim and a 7 hour bike ride± I would call it heavy manual work equivalent. Exactly the precise same diet applies to your manual work unless it raises your pulse rate more than 180 minus your age for significant periods of time and the only manual job like that I know is coal mining or similar. Once I know the loading and pulse rate average over you 8 hour day with hour for lunch I can advise on diet but it is likely that it will be nuts as a fat supplement and lots of liquid with salts if you are sweating profusely. The diet i recommend is 65% fat 30% protein 5% low GI carbohydrate Absolutely no bread or pasta or root veg Takes a few weeks to adapt but well worth it
@@mvl6827 no need to be rude.
I agree with most of this. I believe we need to find exactly what benefits us individually. P.s. re sauerkraut, just make absolutely sure it's unpasteurised that you choose!
Thanks for your work doc👍
It is so pleasing to see what you eat Tim, I have been doing this with even greater vigour over the last two years and not being medically trained I always reflect on what I could be doing wrong, I.e. just because I read a book doesn’t need to mean my interpretation will be right. But we really are carbon copies of each other, I am probably a little older than yourself Tim. In fact one new thing I have just introduced seaweed and making sushi at home because with all the immune escape going on I chose to boost the innate immunity to help the CDT4 and CD T8 as they are not good at identification. I am after the iodine to help the mucus capture the acute respiratory viruses and hopefully kill them early on. My wife and I started this many years ago when we kicked off with green smoothies long before it was fashionable to drink and you could not buy one in any shopping centre. People used to laugh and still do at us, but we have never felt better. When omicron came knocking we sailed by in just 4 days, our bodies were well charged and ready for any fight. So people listen to Tim he knows what he is talking about. We are what we eat, this is about lifestyle change not diets. If you apply simple logic of making your blood cells as healthy as they can possibly be then when your body uses that to construct every other organ in your body you are effectually creating a very healthy YOU. Remember the saying garbage in equals garbage out. I am so happy to have watched this.. and yes subscribed..👀🤣😂👏👏👏💯👍🥇🍽 time for breakfast.. !! My favourite meal of the day.
I love cauliflower - I eat the whole thing, leaves chopped up small & steamed (or sometimes added to a stir fry) and the stalk too. 3 veg for the price of 1. No food waste :)
and if you dont like to eat them as a veggie, just add to a home made soup with spices and lentils and whizz with the stick blender..... yum
Yum, the stalk is the best part
Yes. Agree the stalk and leaves are so tasty - pity they are thrown out before they are sold at supermarkets.
@@claudettedcruz3579 I always look for the ones with the best leaves as well as the best flower. For years I used to throw all that away. I’m shocked at myself! I just didn’t know.
I am 70 yrs old, went completely plant based over 7 years ago and feel great! Just have plant based yoghurt, etc instead of the dairy kind. My cholesterol also dropped to a good level. Would highly recommend it.
Fantastic, your also kind to animals ❤
Tim, I have the same brekky , lunch and dinner every day. I have different spices and fruits. I ❤ my meals!
Looks great. We follow close to the same diet. Toast does take the morning lead. I have been making up live grown sprouts for years. Also sauerkraut, wild food. And Japanese salt pressed pickle. My parents Spanish so olive oil has been used for many years. I drink tea, then coffee, we buy Africa brand, which I grind, hand. Our main food comes from a farmer's market. I am also lucky to grow up on a farm. I don't like fast, prossed food.
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@@TimSpectorMDFRCPOBE Thank I'll send the request. I will keep up my Zoe data links, plus some history links.
@@TimSpectorMDFRCPOBE Hi Tim. I'll have a look at setting this up.
I take a Japanese breakfast everyday, with natto, matcha etc.
Great video Tim! Everything sounds delicious. I have gone through the menopause and gained weight but now managed to lose 2 stone over the last year due to concerns about general health, Covid and weight. I feel so much better and have changed how I eat quite a lot. Always ate fruit and veg. but not so much in the way of legumes/ beans et. but now those are a major part of my diet. Still can't get a liking for Kefir though!! Thanks for all your advice. I agree with Chris Mossom...get on the TV!!
Suggest you add grated lemon rind. This is how I acquired the taste for kefir. I don’t need to add lemon any more. I love kefir now and appreciate the strong flavour.
Hello Beautiful
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Hello Angela ❤Thank you for the love and support 😊Much love 💜💜friend, send me a friend request
It would be good if you could give some advice, like this, for people who have coeliac and are lactose intolerant.
Great video full of healthy and pragmatic advices👍☀️❤️
Great video, I love how Tim highlights that the focus shouldn’t be on calories. My only reservation is whether the meals have enough protein in? Particularly if you’re exercising frequently.
Yes, l was wondering about the lack of protein.
I was wondering about the lack of protein but also as a 5’4 50kg 30 year old woman I feel like I would be hungry only eating this
There is a video here on Zoe that goes into that question in the most scientific detail I have ever heard.
@@elephantintheroom5678well I might watch it but no amount of talk is going to make me less hungry when I don’t get a lot of protein. I feel like death after about a day and a half.
However, avocado contains lots of protein
Thank you Tim! I found your book (spoon fed) and podcast very inspiring, honest, and practical for the most part. I am trying to get my heads around in are of food intolerances particularly related to gluten, dairy and lectin. I do develop some "intolerance-like" symptoms, but my blood markers (inflammation) are still normal. My blood test on celiac is negative, yet I am not sure what is true at least for me. Is there anyway that I can find out more about it? I know people are in different camps on these food items more so than say eating red meat. Any suggestions would be helpful. Best.
Me too but I have CFS.
Have you considered fructan intolerance. A lot of people who think they are gluten intolerant are actually intolerant of wheat and other fructans.
Brilliant! Great insight. Thanks indeed.
I have to do something after spending 5 days in bed with a bile infection and feeling continuously sick. Lost half a stone in weight I am a major bread and potato eater.but if I can still Sourdough and Rye….. about to change my diet thanks to you. Fingers crossed.
Thank you for sharing these great tips. 👍
My only concern is the excessive promotion of olive oil as if it were the only healthy oil available in nature. If most people replaced refined oils (from soy, canola, sunflower, cotton and other sources) for extra virgin olive oil, there would not be enough of it to fulfill demand. What about cold-pressed oils from coconut, palm, sesame, mustard, flaxseed, and other plant oils? What about butter, lard, and other animal oils?
Animal oils are mostly saturated fat, which is terrible for you. The only reason he promotes olive oils is the polyphenols, which are only found in plants. Flaxseed oil is high in omega 3 but is temperature unstable. Plus eating flaxseed directly is much much better due to the fiber content, lignans in particular
I’m currently reading Tim’s book The Diet Myth. There’s a whole section specifically on Extra Virgin Olive Oil and it’s benefits over other oils.
@@ziggy2255 , I'll check it out. Glad to know that. Thanks.
@@frankmedrisch7451 If you do some research you will find that all the trials conducted to show saturated fat is bad for you have failed. In every one the group eating saturated fats lived longest. Industrial seed oils (vegetable oils) are bad for you. They are very high in omega 6 oil which is inflammatory.
@@frankmedrisch7451 As you saw in the video Tim encourages full fat yoghurt and also debunks the fat myths in his book.