What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector
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- Опубликовано: 31 май 2024
- There's a lot of conflicting info out there about how to eat healthily. Tim Spector studies the microbiome to gain insight into how its diversity can impact health outcomes.
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The microbiome is the community of 100 trillion microbes that live in our colon that are like a virtual organ. This organ is key to our digestion, appetite, mood, metabolism, and control of our immune system. It is also key to how we respond to immunotherapy and chemotherapy. The TwinsUK cohort of 12,000+ twins has been running for nearly 25 years and is now the most intensively studied group of humans on the planet (www.twinsuk.ac.uk). Having deep sequence, metabolites, epigenetics, immune traits and dietary and health data, in 2012 a stool collection for 16S microbiome, metagenomes and metabolomics was added. They are currently using the microbiome data and cohort to provide novel measures of health, such as the level of microbial diversity and a new measure - the microbial health index and how this impacts overall health outcomes. Tim Spector's team's twin work has also enabled them to gain insights into the microbiome and immune interactions of the upper colon and small intestine via colonoscopy and interventions. Every medical professional needs to know about maintaining a healthy microbiome from birth to death.
Tim Spector is a Professor of Genetic Epidemiology and Director of the TwinsUK Registry at Kings College, London and has recently been elected to the prestigious Fellowship of the Academy of Medical Sciences.
This talk was filmed in the Ri on 15 October 2018.
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This is one of the best videos I have seen on this channel.
100% agree!
If you like this then watch John F Cyan. He’s much more into this and has a lot more research. I think this person is more on the studies of research from others. A few of the things he discussed didn’t makes sense but this was still an ok video.
@@bobomonkey702 Out of interest, what things do you think didn't make sense in this talk?
Your asking me to rewatch a video from two years ago so I can explain it 😂. Dude your a bit late.
@@bobomonkey702 Fair enough lol!
Globe artichoke are a member of the thistle family , which is not the one you need. The artichoke you are looking for goes by various names , sunchoke, sunroot or earth apple, they are the root vegetable of the sunflower , they are packed with inulin and should be added to your diet gradually as they cause excessive farting . The vegetable looks like a gnarly potato, they can be eaten raw , boiled , roasted etc .
Hope this helps .
They are known as Jerusalem artichokes in the UK. Probably due to a mishearing of ‘Girasole’, the Italian for sunflower.
Hello Professor ,thank you for your reply
I love vegetables and beans for weight loss.
This and fasting are the two major players in health hands down. If I can do these two consistently, I know I will be set for life. Hopefully, mobile and active in my later years and then when it's my time to go, just go peacefully in my sleep.🙏🙏🙏
Pesquise também sobre o cientista Satchin Panda e o ciclo circadiano.
Well, you got one thing right, which is more than Spector understands. Fasting is healthy. It’s amusing that Hippocrates understood that much and most doctors are totally ignorant of it.
I want to go peacefully in my sleep, just like my grandfather
Not screaming in terror like all his passengers
@@majortwang2396 what?
Tim Spector's book "The Diet Myth" was actually my first real encounter with the world of the microbiome. I am hooked since then!
Mine too. A big wonderful eyes opener about food. And fantastic written.
Same, only just read it now but I’m obsessed. It all makes so much sense, and even better, it’s such an easy diet (although I probably shouldn’t call it that 😄)
@@lorezampadeferro8641 u from
I am a retired physician studying Whole Food Plant Based nutrition where the amount of prebiotic fiber is pivotal for the bugs. Wonderful presentation, indeed a timely insight to many recent publications but with personnel (n=1), clinical and research data. The 'soil food web' is yielding similar recognition as to soil health. New vistas! Thanks.
ANTINUTRIENTS
Very interesting and helpful. Professor Tim Spector has been researching for many years and I am proud to have been a part of his research over the many years previous with my twin sister. They are still asking for more volunteers all the time. Especially with this gut research, as this will help us understand how our body works towards what we eat and drink and were we live and our life style. I hope in the coming future there will be more help and understanding for our wellbeing. Well done to you Tim Spector.
Thanks for participating in such an important study. Would you by chance know if an equivalent of the 'British Gut Project' exists in the U.S. or if professor Spector might expand his study to other countries/continents?
@@gregparrott I wonder why Denise Haskett never answered your question.
@@gregparrott
what veggies best for our microbiome?
@@AbdulRahman-yw4sf chips
Prof. Spector, as an ex-NHS biomed scientist who majored in microbiology (UCH & HTD St Pancras) I could not resist watching this. When I trained there were 'normal flora' (= harmless so ignore) and pathogens (= do something, identify which antibiotics should work). This was a real eye-opener regarding how far microbiological knowledge of 'normal flora' has advanced, and how far it still has to go. I was enthralled, thank you.
It's mostly hype for his company sales.
@@chazwyman8951 I am also a bit sceptical, but not nearly as much as you, it seems! I have watched about a dozen Zoe videos, and the amount of information provided has impressed me. And it is up front, without the lengthy pre-ambles one often sees, where one has to scroll through pages and screens of guff with no real info, ending up with fake "special one-day offers". Their detail is generous and full and free, and I feel I have gleaned enough from their videos to work out my own plan without paying for their deal, and actually the only thing preventing me from participating is that I don't like to give personal info to anybody. I have just this week made a start on a plan, and if things look promising, I may even overcome my obsession with privacy.
@@williammorris7279 When Dr. Spector was asked to make Zoe, he agreed with the condition Zoe would be a 'research company'. So, yeah, he promotes the company mainly to widen his research object pool😂🤣😂🤣. For him, research is the most interesting part of it. And it is for a noble cause too. The commercial part is only a bonus. As a prominent figure in his field, any universities would gladly accept him working for them. He already published around 900 scientific journals, so he's not afraid to governments, companies, or even universities.
@@tiararoxeanne1318 I tend to agree. He certainly speaks out loudly and clearly, and persuasively, against big food companies who adulterate our food. His criticism of ultra processed food fits with my increasing adoption of his 30 plants a week challenge. Not actually too hard since that includes herbs, spices, and nuts.
Awesome video! We love talking about the gut microbiome, as the gut hosts about 70% of our immune system!
I'm so glad this video found me. I live in China where diet diversity is huge and obesity is less than the West. I would be interested to know about their overall microbiomes.
There’s so much drivel on diet on RUclips, it’s becoming a delight to find something as good as this. Well done sir! You summarise the cultural dietary landscape pretty well. Variety is the spice of life, and the source of good mental and physical health.
“Variety” or the mythological non-explanation to have a “balanced diet” is actually just an excuse to let you eat whatever garbage that can be sold to you and make you sick, both of which are extremely profitable. Meat and veg are healthy, that’s about it. Carbohydrate from grain or sugar, and seed oils are not.
27:17- - "kefir", Кефир- was (and still is) a very popular milk product in post-soviet countries.
Best response to the diverse reactions we all have from eating the same stuff.
Fad diets will hopefully be a thing we look back upon in dismay.
Thanks… you gave me the information I'm looking for about where my diet is off because I eat the same thing almost everyday so my belly fat seems permanent until now that I know to embrace diversity in my food choices.
Brilliant! This has made me rethink my diet even more than becoming vegetarian/vegan. I did that anyway, but I now realise I don’t eat diversely enough!
Vegetarian will slowly ruin your health! as it does with all vegetarians over time.
I know plenty of overweight vegetarians and every vegan I've ever met seemed to be ill and a bit unhinged! But, maybe that's me being biased.
@@38dragoon38 It is. I know lots of vegan runners and they are all normal and heathy.
@@38dragoon38 Absolutely your bias, just like everyone else vegans and vegetarians come from all walks of life and have varying levels of physical and mental health.
Brilliant to see the love for your work. Thanks for sharing this. I found Prof. Sector's book fascinating too.
I find myself wanting to get my doctor to watch this video. Fascinating and actually full of helpful and non extreme advice. Excellent presentation. Thank you.
Amazing video! Making so much sense!
This is the most inspiring video I have seen in long time. Thanks.
Hi to all the people commenting. Just letting you know that Dr Spector is not reading your comments. This isn't his channel and you should be seeing your doctor if you have medical questions. Also, this is not the forum to sign up to Zoe. This is You Tube and they show videos. You need to use the internet for that sort of thing.
I really liked the conference, very well explained and with very nice pictures, congratulations.
This is absolutely brilliant, love all your research projects, thank you
Such an excellent explanation and everything is not as simple as it looks. Thanks Doc
One of the best presentations I've seen, definitely. Not only useful, informative, but understandable for a layman - what a treasure. Long live Microbiota!
So much of what you said hit home. The time I spent in South East Asia my gut was much better than in the USA
Absolutely fantastic. Am very passionate on food and health. Great to improve my knowledge. Big thanks from Belgium 🙏
Lovely summery " you never truly dine alone".. It changes all when you think about dining with and for your microbs.
What an excellent talk. Excited to apply this to my life and diet, and potentially look towards getting a microbiome analysis post dietary corrections!!
Badgerrz Get one BEFORE as well to compare!
Excellent information! Thank you so much.
Kefir the new thing no one heard about. My mother was drinking it since her childhood in Eastern Europe.
My mother to, she die with 96 years.
Thank y'all so much dearest 🌹
Y'all such an inspiration 🥰
Appreciate y'all from the bottom of my heart 💖
Be Blissful Eternally 🙏👼🌈
Super interesting and useful, great video
Fantastic discussion so enlightening
Great info here and presented in a way that I could understand. There are a lot of plates in the air for sure but just being aware of the good and bad combos and the importance of say food diaries and cause-and-effect observations will help people to self regulate. The importance was stressed of preventative results. Thank you, Tim.
Brilliant presentation!
Really interesting and well presented. No hype.
Thank you.
I have lived all my life on a diet considered by all as highly dangerous not by choice but by genetic makeup. I do not produce any of the enzyme required to metabolize Fructose fruit sugar.
So I have not been able to eat any fruit or vegetables my whole life.
I am now 63. Able to walk up mountains, and nearly keep up with a group of 30 year olds over an assault course! I am still fit enough to join the British army. I do not work out or exercise at all.
My blood pressure is fine and my cholesterol level is medium (3)
I eat only meat, cheese, sugar free bread, rice and pasta. Occasionally I will eat potato chips and green leaves of cabbage spinach floppy lettice and watercress. However I also eat a lot of herbs and whole seeds of spices. Such as fennel, coriander, celery seeds etc etc.
Not having been diagnosed until I was in my mid 20's and not receiving any worthwhile dietary advice ever from so called professional dietitians. I finally worked out what I could and could not safely eat only about 15 years ago. I recently had an MRI and ultrasound scan of my liver. We were expecting considerable damage from the decades of poor diet. My liver is enlarged about 100mm wider than it should be however there was no sign of damage or residual fatty deposits. The world expert on this condition Professor T Cox of Addenbrooks hospital Cambridge was amazed. He was expecting substantial damage as he had seen in other patents. I do have to eat probiotic yogurt every day and supplement my dietary fibre intake with none digestible fibre. I am now setting up a support group to help parents of HFI children and anyone diagnosed with the same genetic abnormality. I have linked all the English speaking social media support pages to this lecture. It is a really important source of information.
Absolutely thumbs up - thank you
Thanks for uploading this very interesting vid.
If you liked this info, you may also want to consider some mistakes people may make in trying to fix gut health! They include: adding a probiotic to help with excessive gas and bloating (that's just one piece of the puzzle), eliminating a food for 4 days and expecting it solve the issue (will take at least 2 weeks), and not thinking about root causes!
Thank you
Medicines, especially those that you're stuck with and have to take all the time can do some real damage to your microbiome or digestive system. One day you may find out you can't eat a lot of foods as I did. I discovered most vegetables, and all artificial preservatives etc. made me really ill. I have spent most of the past forty years living on mostly animal products.
Dr Spector thank you for this informative video. Do you think that how we eat our meals(fast, or slow) is an important factor to our stomach microbial health? Have there been studies done on eating slower, and our overall health?
I would say one of the best on the subject!
Short and sweet. Those who want to know more can go to your website.
Seems like some really important shit.
✊
Very informative and entertaining
A very important message
Fantastic!
I was riveted, I watch a lot of these videos but this was the best I have seen for both presentation style, and originality of content. Bravo!
If you found this video helpful, you may also like to know that a survey from 2018 of 71,000 Americans found that 61% had at least 1 bothersome gut issue! The most common gut symptom was acid reflux or GERD, then abdominal pain, then bloating!
Thanks!
A good introduction for public. I would imagine the book should be including the results of research for the interested audience.
Excellent
Excellent. !!!!
Just recently heard the name Denis Burkett and went exploring . Fibre wow! Our gut microbes love it and we need more!
Thanks for the great information. It certainly supports eating a high diversity diet.
You are better served with having as little diversity as possible. All other species do this and we should too. And drink only water.
This video was stuck in my "watch later" playlist for too long! Great talk and certainly seems like a promising field.
Anyone read the book and recommend it??
I had it sitting in my watch later list for quite a while too. So happy I got to watch it.
Fascinating stuff.
Brilliant.
Insightful. I just came back to New Zealand from India, and my diet changed radically (for the worse). Time to get back to that healthy dairy and plant based diet that I was eating there. Thanks for this talk!
You don' need to consume diary to be healthy.
It is not just about plant diet but adding more fruits and vegetables. It is not against eating meat but eating according to microbiome
@@zinniazinnia2145 You can have a diet based on something without totally excluding another lol
@@zinniazinnia2145 Not true. "Eating just one serving of red meat can substantially increase risk of cardiovascular disease, a new study found. A serving of red meat that is eaten and digested in the intestinal tract results in gut microbes producing chemicals that increase the risk for cardiovascular disease by 22 percent, according to a study published in the medical journal Arteriosclerosis, Thrombosis, and Vascular Biology."-Veg News
The study was led by researchers at the Friedman School of Nutrition Science and Policy at Tufts University and Cleveland Clinic Lerner Research Institute.
@@someguy2135or plants
great video _ thank you Just want to say personalised diets are a superb idea. I do however think that a person's profile will change over time with age and need some adjustment.
Best video 👌👍
My grandma used to drink kombucha about 50 years ago...
I hope all MD’s, pharmaceutical companies, health insurance companies, and the head of US Food & Drug Administration should attend this kind of seminars. We the citizens are sick and tired of this system. It’s time to change.
Good to listen to an English doctor on this topic. We have listened to many American doctors on this interesting and advice for heathy living. Thank you for your talk.
You might find MD David Unwin good as well?
THX
Where the twins are concerned it could easily have been something that effected their digestive system in the past that has constantly been the problem they knew nothing about.
I am really looking forward to the advancements to come in personalized, data backed diet advice. I would love to be able to wear a glucose monitor and get my biome sequenced so that I could have a better idea of what foods i should eat and avoid.
ive seen ads on fb for a microbiome sequencing service
Nois
If he addressed this I apologize in advance as I must have missed it, but how does the manner in which the foods are prepared affect the microbe profile? Are we defeating the purpose of diversifying if we boil or bake the sources?
A great video and on a subject that I have been studying for my own personal reasons namely that I do suffer from anxiety and depression and moderate obesity. I shall certainly be adding Tim's book to my Google playbook list and am looking forward to reading it after I have finished the book named The Gut-Mind Connection by Emeran Meyer MD. This is a fascinating subject which I shall try and find out more about via the net.
Good to see this stuff getting out especially from a doctor.
Thank you very informative and interesting, is it possible to be part of the research and wear the gadget for a few weeks to see what is spiking my insulin levels. I´m not a twin though.
@Denise Haskett - very interesting about Tim Spector’s research with twins. I am a twin and interested in gutsense - how do I find out about joining his research programme? Many thanks. ❤
Fascinating stuff. I was aware of much of this through listening to the Food Programme on Radio 4 and other clips from talks by Tim Spector. I'd love to have my gut microbiome analysed as despite eating lots of fruit, veg and whole grains I struggle to maintain a healthy weight
It's possible your diet is too high in carbs (especially problematic are whole grains). That provokes insulin. High insulin prevents weight loss. Try to get a fasting insulin blood test. You want it to be under 5 uIU/mL.
So true
Getting fat is a problem, but if you are skinny, that's by no means an assurance your're healthy...lots of skinny Type 2 diabetics out there.
How about eating olives instead of olive oil, eating grapes instead of drinking wine and eating fermented plain soy yogurt and drinking water kefir instead of dairy products?
This is really cool
A lot of the gut-brain connection in particular is fascinating to me. Seems like there’s still a lot of research that needs to be done.
I know it is such a cool research area. By now there are so many good research publications showing the importance of the gut-brain axis!
There’s an interesting study comparing the rates of mental illness in the Amish to traditional living styles
@@bunnythekid Do you a link to the study? Btw. I recently did some research on the role of the microbiome in Alzheimer's if you like this topic: ruclips.net/video/qD0oN9dyUzU/видео.html
I'm very surprised that people here were so unfamiliar with Kefir, this is very old stuff.
kefir doesn't work. This is not how bacteria works
Yes my mum always had soured milk growing up in Austria
at last so much more stuff about the microbiome, I suspect there is more work to be done
For a healthy diet, I would like to try more fermented food to decrease the IBS. Located in the UK, I drink the genuine kvass for my gut health :)
As a sufferer of Microscopic Colitis I am not allowed fibre as it ceeates inflammation in the gut - Mayo clinic explains what one can't eat
Even plant matter have a defensive system that most people know nothing about. People can be ill for a great deal of their lives and have no idea their food is causing them the misery and pain until they remove almost everything from their diet and see what happens.
Yes, harmful plant defence chemicals is one of the elephants in the room.
Salicylates and oxalates can be really nasty chemicals in vegetables. Amines in meats and fish as they age stlighty can cause a lot of pain too. It would never occur to the average person that their meal had slapped them in the face.
Excellent presentation on a very timely and relevant topic.
Is there a study in the U.S. which is the equivalent of the 'British Gut Project' in determining an individual's microbiome diversity?
the UK study is actually part of the US Gut Project - all the lab analysis of the British samples is done in San Diego britishgut.org/participate/
There are labs like VIOME in the U.S. that will tell you about your microbiome diversity based on your "poo" sample. I did the test and with my fairly limited diet (no yogurt, no kombucha, no kefir, not many vegetables) my "microbial richness" was average (but at the low end of average). On the other hand, my intestinal barrier health was AOK (i.e. the gut lining and protective mucosal layer). And my butyrate production pathways were good as well.
@@Malcolm-Achtman Thanks for the reply. I might try this to establish a baseline
Anyone found the link to the British Gut Foundation mentioned - in order to donate & send a sample. Do they send you results too? As well as adding to the databank… all good for future research.
Very interesting of course. As always for medical science, i am left wondering about when we will see practical applications of this science. It's a unique feature of medical science that there's an inpatient public with real medical needs waiting on the sidelines as the science slowly plods along.
If empiricism had an animal avatar form, it would surely be a snail
The rise in obesity rates is not explained by the microbiome, but all to do with the types of food we eat that govern the biome. And you cannot simple change your biome no matter how many prebiotic, and pro-biotics and post biotics that Specter and his company want to sell you. You get healthy by eating healthy and you get the biome you deserve by eating well. That means rejecting fake foods like seed oils, sugars, refined carbs, and all processed foods that contain them. But mostly sugar, because that is lipogenic and is the primary cause of T2D, and obesity.
I dropped 30 pounds down to 145, my college weight, mainly by avoiding seed oils like the plague, reducing sugar, avoiding processed "foods", making my own yogurt with a really good culture and doing occasional intermittent fasting. Oh, and preparing most of our meals with wholesome foods. Eating the rainbow makes more and more sense.
How does one evaluate individual responses if one doesn't have access to monitors?
I know someone who received a poo transplant after his cancer. It’s working great.
Alex Lee no. Not colon cancer. The chemo and other meds killed his gut.
Is Raw Milk available to the public in the UK (it not not allowed in Australia???)
Deliver your information but you don't need to insult people. Don't forget that this is a business and that supercedes the science.
I'm not being nice to the Stupids anymore. They have ruined our society. Time to fight
Who is this British man hating on Arizonian back yards 😂
Interestingly my dog's been eating 'crapsules' since he was a puppy. He's full of health and vitality.
Can any tell me the effect that PPIs have on the microdome?
Also how to treat helicobacter without taking several antibiotics and destroying the gut balance?
Thank you
Prescription medications - disrupting the body's natural function - are chemical stressors; thus inducing a sympathetic dominant state.
With the parasympathetic autonomous nervous system suppressed, there are insufficient digestion, healing/repair, detoxification, and rest.
Medications also have adverse effects on the microbiome; leading to leaky gut, leaky brain, leaky all other organs...
You might find benefits from FASTING. Look for example in on SCIENCE OF FASTING documentary, and MD Jason Fung's COMPLETE GUIDE TO FASTING.
I am also have IBS and cannot eat certain foods like strawberries, mangoes, pears and apples to name a few
FMT is the key🌝
Dr. Ken Berry recently did a video where he claimed thousands of people who eat a carnivore diet (which is a diet that is very limited food wise and has no vegetables) actually had better gut diversity when they got tested. What's up with that?
And this guy found himself with more diverse microbiome after a diet high in meat when he visited Nigeria.
How soon are you looking at sugars after you eat them ..grapes, bread ....
When was this from? This is advice you would have heard 15-20 years ago. I have watched so many lectures from top experts and follow all of the clinical trials and the watch he saying that we think is from decades ago. There are too many people who think high-fat diets are the problem now. We all know processed high sugar foods is a big problem and yet he’s we all still think the former. There were many things he say like this. He wasn’t completely wrong. It’s like he researched online and took half the information from now and half the information from the 1980’s or 1990’a. Some of the stuff contradicted what all the researcher working solely on gut bacteria. I know he’s a doctor but that certainly doesn’t mean he knew anything about gut bacteria other then what he has read online. Matter of fact he said this much at the beginning of the lecture. Just not in those exact words. But he did say that he tried old fashion diets to start with until he researched more. I am not at all impressed with this lecture and the information that he is passing out. It is true so it seems that gut bacteria is most likely responsible for obesity, diabetes 2, and many more chronic diseases. Take his advice with a grain of salt but do do as he says and vary your diet and the vegetables that you eat.
07:49 Microbiomes produce serotonin, one of the four 'happy' hormones😁
21:18 Christensenella Akkermansia, the name of microbes that could make you thin😁
24:36 Inulin, the name of fiber found in artichokes, onions, garlics, leeks, which is better than other fibers. Inulin is converted by our gut microbes into short chain fatty acids.
Hey Hey Hey! like your gut, it depends on what is placed in the back yard! Yeah Az. native. Great show by the way.
Doctors told me to eat a diverse diet ... When I asked how much, they said I was fine. I never knew it needed to be this diverse...