Top tips to control your gut from ZOE Science and Nutrition – Download our FREE gut guide: https://zoe.com/gutguide
Did you know that you can potentially extend your life by 10 years if you eat the right foods — even if you start later in life?
You may have heard that inflammation is linked to a range of chronic conditions. But did you know that it’s also a good thing that can save your life?
In today’s episode, Prof. Tim Spector and Dr. Will Bulsiewicz describe how inflammation affects the gut microbiome and how your gut reacts to different foods. They also discuss microbial diversity and its pivotal role in reducing inflammation.
Dr. Will Bulsiewicz is board-certified in internal medicine and gastroenterology. He’s also a New York Times bestselling author. Dr. Will Bulsiewicz has won multiple awards and distinctions for his work as a clinician. Prof. Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder at ZOE, and one of the world’s leading researchers. He’s also the author of Food for Life, his latest book focusing on nutrition and health.
If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram: https://www.instagram.com/zoe/
Video Timecodes:
00:00 Introduction
02:14 Quick Fire Questions
03:37 What is Inflammation?
07:55 Why is too much inflammation bad for you?
09:08 This is at the core of most diseases…
15:50 How do food affect inflammation?
19:07 How blood sugar levels affect inflammation
24:22 What is the role of Gut and the gut barrier?
28:40 Gut microbes love good food!
30:35 Inflammation and Gut Microbes: A two-way Street
35:45 More plants and fermented food will reduce inflammation
41:31 We need microbiome diversity
47:17 Non-Dietary Approaches to Reduce Inflammation
48:45 Benefits of Time-Restricted Eating
53:36 Summary
Mentioned in todays episode:
Gut microbiota targeted diets modulate human immune status, from Cell: https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6
The ZOE PREDICT Study:
https://zoe.com/post/what-is-predict
The ZOE Big IF Study:
https://zoe.com/learn/the-big-if-study-what-did-we-find
Episode transcripts are available: https://zoe.com/learn/category/podcasts
source
Excellent podcast, one of the best in an already great library of important topics. The topic of inflammation and its hidden dangers should be part of the mainstream conversation on health and this podcast should be compulsory viewing for everyone. Thanks Tim and Jonathan and everyone at Zoe for bringing us these important insights in a format and language that is easily understandable for all of us
You owe the taxpayer £7M you c19 pusher.
One of the greatest episodes IMHO. It was very well explained how surges in sugar levels are harming us. I have also heard first time about surges of fat levels after eating and that this event takes 5-6h, so actually eating a typical ultraprocessed food full of sugar and fat causes 2 spikes in our blood and both lead to inflamations. It is also explaining why more and more specialists promote restricted time feeding.
Thank you very much for those podcasts!
Dr Spector – thank you very much to you and your colleagues for this session. I was a dentist for 50 years and when I was doing postgraduate studies at Indiana University during 1964-66 my MSD project and thesis was looking at inflammation in the dental pulp. Of course I undertook a considerable amount of reading round the subject and at that time your father was publishing on the subject and I used his technique of using Indian ink to show the location of capillary leakage. I have been interested in inflammation (and of course (as a dentist – 'deadly sugar')) ever since. This session has confirmed my understanding and brought it up to date. Many Thanks – I definitely should not have had the slice of Stollen that I brought up to my study with my (unsweetened) coffee to view the session‼😟
I suffered from chronic inflammation for decades until I went carnivore 2 years ago….. A meat based diet has turned my life around. Curing my psoriasis , ibs and digestive issues , had terrible heartburn. Suffered terribly with lower back pain with a bulging disc and degenerative disc disease…. All gone which is crazy. Tried a vegan diet the year before in a desparate attempt to fix my growing health issues and never felt so ill.
Meat is the least inflammatory and nutritionally dense food there is and is easy for humans to digest and absorb.
suggest
and the associated fat is
Common sense tells me you are both amazing ❤
If inflammation is the soul cause of disease. why doesn't Medical Sciences focused on finding ways of fighting it? i
Instead to "a
hammer eveything is a nail" medication not healing.
From my experience with nutrition, eating meat is the safest thing to avoid inflammation, otherwise we must carefully monitor our body's for reaction to any other foods.
Another excellent episode. People so underestimate dangers of snacking and of valuing their gut flora.
Nothing new here
I love the format and content of these Zoe podcasts! And this one is amongst my favourites! ❤ Fascinating! It makes all connections at a very simple level (thank you Johnathan for wrapping up and simplifying the information) as well as providing clear more in-depth scientific explanations. I don’t have a problem with my attention span beyond 2 minutes, so I thoroughly enjoy a 1 hour talk especially about something that I am truly interested. I fully agree with the comment that we are all very diverse. Thank you Zoe for producing these wonderful podcasts! ❤ please keep making them!
Yes, Jesus,,,,, it's just one thing…. I have quick look in comments and, stuff this, click out of this. 😢
Great information. However, I am disappointed you constantly dismiss anti inflammatory elimination plans. The AIP protocols literally saved my life. I had 2 previously diagnosed autoimmune diseases that were flaring. I started vomiting daily. After several months, doctor and dietitian said ‘you need to find what you are reacting to’. After 2 days using AIP full elimination eating plan, I was experiencing remission. I now take no medication, in full remission, and eat a large variety of foods. It’s been 6 years. I still react to items I identified as sensitivities. I hope someday I will tolerate dairy and nightshades, but since I suffered with autoimmune diseases for many years, I am so happy enjoy a variety of foods, with just a few restrictions.
The mRNA “vaccines” cause inflammation that won’t go away. I am quite worried about this. Un the UK deaths are up 400% among young and middle aged people with heart problems and cancers.
Why would fibre feed good microbes exclusively, and never bad ones? In my experience, fibre is pro-inflammatory, and a zero-carb without any fibre results in a drastic reduction of inflammation and healing of the gut.
Fermented food is probably good because it gives your immune system something to do so that it stops attacking itself.
38:58 "Highly processed saturated fats" huh? Ultra processed foods contain polyunsaturated fats and pro-inflammatory oxidised seed oils. Fats in butter or fresh beef will not do you harm and are not highly processed.
Amazing how many people have their Crohn's Disease and Ulcerative Colitis symptoms remit along with the symptoms of other auto-immune disease remit when they go on a ketogenic diet. Of course one has to eat enough fat on such diets to avoid constipation but not too much or you will have diarrhea. Bring on Zoe Harcombe PhD as a countervailing force to Dr. Bulsiewicz on the question of whether fiber is necessary if one is on a carnivore diet. Although they lower cholesterol, does Dr. Bulsiewicz believe that any of the "seed oils" are healthy? Is he aware of the effects of ketogenic diets in causing the remission of type II Diabetes? Is he familiar with the videos or the books by Chris Palmer MD and / or Georgia Ede MD wherein they detail the role of ketogenic diets in treating almost any of the so-called mental disorders. Does he know of the evidence that ketogenic diets can prevent Alzheimer's or slow or arrest its progression or possibly help to reverse it, if treated early??
I've been told to avoid Yeasts, Bread, Milk because of an inflammatory disease called Hidradenitis Suppurativa. So now it's difficult to eat the things I used to for a healthy microbiolome. Any tips Zoe? I'm an investor.
Just love this …new year new me and new gut health 🙌🙌
Your videos are so helpful and instructive. And Jonathan Wolf does an exemplary job of hosting it, asking the everyday questions and of course his excellent ending summary. A HUGE thank you!
I've been following ZOE for a couple of years now and have made small changes to my lifestyle as a result. One year ago I set a new year's resolution to eating a couple of squares of 85% dark Lindt chocolate every morning with my coffee. It's been the most successful resolution I've ever made haha, and it's on-going!!! I'm taking more regular moderate exercise every day, but not introduced the 'muscle building' type yet haha!
Diet-wise, I think my home-cooked Chinese diet ticks many of the boxes – multiple vegetables of many colours, but not yet including fermented foods etc. During the daytime I've added occasional almond snacks. Only rarely do I consume ultra-processed foods – probably only on meals out. And my eating pattern follows IF suggestions; I just had to cut out snacking to get 13-14 hours of gut rest. And 6 months ago my Dr insisted I cut out all alcohol even though I was only on a couple of beers a week.
Thanks to the whole team.
Good film but I would add that doing your own homemade "saurkraut" and kombucha should be the best option in order to make sure it is highly active stuff. Plus yoghurt for breakfast. But why not mention making your own sprouts home too?
This channel is interesting but posts are too long. Best to condense then to 30 minutes. Asking viewers to sit for an hour to get the message is too much. Cut to the chase.
Thank you 👍
Great summary at the end from Jonathon, very useful.
Common cause of death is living.
It so happens I have the finest all natural whole food supplement that bypasses stomach acid and is totally effectual on the guy intestine, even to the point of protecting the inner wall of the gut.
00:01 Chronic inflammation can lead to serious health conditions
02:09 Inflammation is crucial to aging body repair and immune functions.
06:55 Inflammation is a defense mechanism that triggers repair and healing.
09:21 Chronic inflammation is related to numerous serious diseases.
13:52 Changes in our environment and technology have impacted our immune system and health.
16:03 Inflammation plays a crucial role in serious diseases.
20:13 Blood sugar spikes and high fat levels lead to inflammation and heart disease.
22:20 Fasting overnight can help dampen down inflammation.
26:24 The gut acts as a barrier and interacts with the outside world.
28:22 Healthy gut microbes are crucial for maintaining a strong gut barrier to protect us.
32:30 Balancing the microbiome is key to reducing inflammation.
34:25 Changing diet can impact microbiome in 24 hours
38:34 Adding more plants and fermented foods can help reduce inflammation.
40:36 Fiber and gut microbes produce anti-inflammatory compounds
44:29 Diverse range of plants is important for reducing inflammation.
46:26 Fermented foods improve gut diversity and reduce inflammation.
50:16 Benefits of 14-hour fasting for reducing inflammation
52:04 Focus on an abundance diet for gut health
55:50 Diet shapes gut bacteria, leading to inflammation.
57:38 Polyphenols and fermented foods can reduce inflammation