I'm in my mid 30's, morbidly obese and diagnosed with Type 2 diabetes in February 2022. Not on the Zoe programme, but I have been following Prof. Spector's rules of thumb (30 plants, fermented foods, eat the rainbow, avoid UPF etc) for the last 6 weeks or so. I've lost 10kg in those 6 weeks without really trying (another 50kg to go but at least on the right track now!). I have more energy, more motivation, better mood, better libido. My blood sugars are now stable and well within the normal range. I find myself making sauerkraut, kimchi and kombucha of an evening, instead of wasting away infront of the TV feeling dreadful. Thank you Prof. Spector, your advice has set me on a much brighter path and in time I'm quite certain it will keep me out of an early grave.
I love this interview. Both Tim Spector and Max Lugavere have the best calm manner about them. A joy to listen to, oh and the information was great too.
Great interview. I did the Zoe health study last year and am still following the way of eating my Zoe scores indicated. I feel great. Sleeping way better which was a surprise. Will be eating like this for life now. I’m up to 30 plus plants a day.
@escapeyourchains5730 the Zoe way isn't low carb. They advocate a more plant based diet, in any case less meat, butter, cream. Lots of live yoghurt, kefir and fermented veggies.
The banana thing is interesting. I was diagnosed with type 2 diabetes just over a year ago, I used a continuous blood glucose monitor for a couple of weeks and I was shocked that a banana spiked my blood sugar. I now eat protein for breakfast and low carb, but not no carb, I have lost 10Kg without trying.
@@Passionbloom52 It might be worth trying one, I used Libra 2 - if you are not diabetic it costs about £50 and lasts 2 weeks. No I don't work for them.
I'm type 1 and I've used bananas as a healthier way to treat lows as long as I can remember. One cool tip and thing most people don't realise is that unripe bananas often have significantly less sugar (starch converts to available sugar the riper most starchy foods get) so the greener your bananas the better if you're trying to keep your bloods low.
Different people react totally differently to different foods. Specter has said this before. I find I am full for long with a banana and spinach smoothie. Pretty sure bananas on own are the same but will have to check.
We've signed up to the local 1x a week organic vege and salad box scheme, having visited the farm to see how it all works. Cook the root vegies up into curry/hotpot etc meals with protein added and freeze portions. We grow our own food to some extent, berries, kale, apples, rhubarb, carrots, lots of different herbs. Grow sprouts on window sill. Whole Organic food is and tastes best. I pick up a load of organic produce nuts, seeds, coconut etc which i add to granola from the local zero waste shop 'Pack it in'. I try to avoid buying anything in plastic as far as possible. Make my own falafels and humus when i can be bothered! I buy fermented foods too. I'm a sugar addict so it is still a battle. Exercising before eating/ delaying your first meal of the day definitely helps lose weight.
So I will go on cooking my fresh (ish) veg. Baking my own bread. Squeezing my own fruit juice or better still just eat the fruit. Eating butter in preference to margarine etc.
My mother used to bake the best bread in town. It was delicious. I think some salt in the bread dough is necessary for some kind of chemical reaction. There were quite a few times that I noticed people taking margarine from the counter in the grocery store cooler and they had a look on their face like they saved a lot of money instead of buying butter. When it comes to health, you can pay now or pay later.
@@freespiritwithnature4384 crazy talk 😂 I’m no longer diabetic no more autoimmune issues and 65lb down so I can only go of my own experiences, people need to find there own way , I’m not hear to tell you what to do
Thanks Tim for information about your new book sounds interesting I work in a public library and your books are very popular. I must admit listening to your comments regarding three foods that are not healthy you mentioned oats. A few years ago I lost several stone in about a year or so by walking 10,000 steps a day and logging it with my phone / watch and eating 1400 approx calories each day. One of my favourite meals was breakfast a bowl of stove cooked organic oats and organic milk with 80 grams of fresh blueberries. Yum yum . When I ate this breakfast which I didn’t add sugar to I found I was happy not to eat again for 4 or 5 hours. So for me it helped I also believed without going into details it reasonably high in fibre. Yes the oat husk taken off so it’s not like old fashioned porridge oats cooked by Claridges for 4 hours 😂 but my instincts told me it doing me good. I know not all oats the same ie instant oat porridges like readybrek . Now you have me wondering if my go to oat biscuits without added sugar are bad for me too ? Makes me feel I might as well eat the chocolate biscuits like everyone else at work 😢 I am attempting to eat 30 fruit veg salad nuts etc a week which feels good but I love my oats.
I cook 5 breakfasts for 2 of steel cut oats in a slow cooker and I agree, it does seem to curb hunger until lunch. I do use 1/2 cup coconut milk added to the water when cooking to make it creamier but since it's spread over 10 portions, it doesn't add up to a huge amount. It would be interesting to get a CGM to see if there are any sugar spikes. It would be tough to give up oats. My husband believes it has helped him with weight but purely anecdotal of course.
Great interview! - I am in the middle of the ZOE programme and I can confirm it is indeed an eye-opener - I am doing well and excited for what's to come...it is expensive, but for me its totally worth it.:) I have learned so much already - the support you get is excellent...it has already changed my attitude and will change my life moving forwards....thank you so much Tim Spector and team xx
@@escapeyourchains5730 - there are stages when you should - for instance, ZOE asks you to do so for the first 3 days after the muffin test as they use that data to help personalise your results. Later many people only log new foods/meals to see their ratings. As target daily scores are set for the first few weeks after results, it would helpful to log at least some days more fully over that period to get the most out of ZOE, but it is certainly not compulsory. It seems that most people who do log regularly still skip some days when they are busy or give themselves 'days off'.
I'm not sure if someone snacking on an apple or a handful of nuts a couple of times a day is going to have any bad health outcomes from it. But an apple isn't what people in the UK/US normally have when they're snacking.
Absolutely. To say snacking on an apple is bad is laughable nonsense. There is a lot of stupid people who wouldn't know the difference between shit and clay untill they've got their hands in it!@@frusia123
Hello, I was asking myself: -Is sourdough bread made out of crushed whole grains ok? -Is a whole fruit instead of juice ok? -Is fermented oat meal, raw oats or cooked whole oat grains ok? Or should oat been replaced by quinoa or other grains with a lower glycemic index? Thks for sharing your knowledge!!!
So they mill whole grains of wheat and then exclude the bran; then they produce white 'pap' bread and stain it brown to make it appear healthy. What wrong with people?
Saying "foods that people believe is healthy that can actually lead to weightgain" comes out wrong. There are plenty of foods that eaten in access is going to cause weight gain because they´re energydense, like nuts for exampel. This doesnt mean nuts arent extremely healthy for you. As long as food is dense with nutrition as well, they´re often good for you. But with almost everything in life; to little might be as bad as to much!
Anyone remember the 80s? Science magazines were convinced we would be existing on only one pill per day, like an astronaut pill or something and we would not need to eat food anymore!!! I’m half Persian, and as a teen in the 80s I hated the idea! I’m so pleased our spaceship is so large, and we share it with way more than 30 plant species. Confession: as a former Tesco/Safeway buyer, I would have been very excited by the idea of reducing the number of stuffs we sold on the shelves because it gave us greater space & economies of scale and lower prices for our customers. Alas, the approach to growing bananas results in monocultures, which means we may even see the extinction of the main species of Cavendish bananas in our lifetime.
Fascinating that oatmeal is an ultra processed food. I frequently have porridge feeling it is beneficial. People are fooled into having oat milk in their coffee because it is ‘healthy’.
Where did you get that from? In its purest form oatmeal is simply ground oats. Porridge is simply flaked oats. Get some porridge, put it in a Nutribullet or a coffee grinder, and you have oatmeal. Add water and you have oat milk. No need to buy adulterated stuff from supermarkets.
Oat milk is ultraprocessed, made in factories. Oatmeal isn't, but if it's highly refined 'instant' oats it will give you a higher sugar spike because it's more quickly digested than less refined steel-cut oats which take longer to digest and so release their sugars more slowly.
@NickSmith-qv9ep Nick Smith, I hope you didn't waste your time watching the whole video, but I can't figure out why you wasted your time making a comment. This video was very informative.
I very, very rarely eat breakfast and have been for about 7 years now. I just have coffee. "Oh that's terrible as you'll gain weight because you'll eat more later." Nope, I maintain weight easily. If I eat breakfast at around 8am, I'm hungry and have low blood sugar by 11am. If I don't eat, I have zero hunger/bood sugar issues. Oats, 2 pieces of wholeweat toast, anything. I crash a few hours later. Useless.
@@davidr1431it's individual. My body doesn't deal with blood sugar at all well. Any bread really spikes my blood sugar. If I eat it with say almond butter I cope better.But it's easier just to avoid bread altogether. Blood fat on the other hand I deal with well.
I've heard him talk in another podcast about the pesticides and herbicides that they use in non organic oats makes it significantly not-as-good for you than you'd get from organic oats.
I'm diabetic and must eat low carb for blood sugar control, what do you suggest I use to make sweets with since sugar, honey, bananas, etc. and now you say artificial sweeteners are out?
My diet is not good, as an older woman, it is so hard to keep my weight down, I tend to not eat and fast for 24-48 hours. I like the 30 plants a week idea! That’s sounds like a challenge
I think the 30 variety of plant foods can easily be achieved by adding a small amount of nuts. I cycle between - Brazil nuts, cashews, almonds, pine nuts, dried plums, figs, dates, sunflower seeds. On top of the green salads I eat that include a green base, tomatoes, cukes, radishes, beets, rutabaga, daikon. Just go to a farmers market or a Sprouts store if you have one nearby and get curious.
Remember how wide the choice of plants is and it's variety not quantity that matters. It's easy, for example, to make your own breakfast muesli with a dozen or more plants - several different rolled grains, various berries, nuts and seeds etc. Drink a spiced coffee with it and there's another few plants to add to the list. Be adventurous!
Have you tried going for an hour's brisk walk before you eat and keep to the 8 hour eating window as much as poss? We fat burn twice as much if we excercise before not after eating. I think boredom causes us to snack so it's about filling our time with activities/meeting up with people/volunteering. Reducing carbs and increasing protein fats and fibre helps too. Also we sometimes reach for food when we're actually thirsty so reach for a drink first. Good luck!
Saying that something was originally used for something else or is a byproduct is pisspoor reasoning for it being bad for you. A lot of things were invented or discovered to be useful on accident in the course of some other use or experiment. The most famous example is probably penicillin, which, yes, comes with its own problems when over prescribed, but it has saved countless lives and continues to do so. And food byproducts also save lives, keeping animals and people from hunger
I think your only half right I've lost 80 pounds on keto I don't eat anything I don't cook from scratch and I have never felt better. I eat a wide variety of greens and spices but predominately meat and I've lost fat and made muscle at the age of 56
Cool but remember when you say you have made muscle no diet can do this in and of itself; you need stimulus for the muscle to grow.. could be resistance training and or cardio.
@@MarquitoRH yes you have to work out but when you're in ketosis you will want to do it because your stamina goes up. Try that on a calorie-controlled diet or vegan
@@kennethbent5586it depends on how far you are into your training journey but for most people, you can quite easy build muscle on a vegan diet. It's been demonstrated in many, many cases.
I was told at a health check i had raised blood pressure: xxx over 100. And so must banish salt and caffeine and adopt mediterranean diet. Little red meat. Stopping caffeine did help with heart palpitations and reduced salt also helped getting the blood pressure down. I did also stop buying pizzas and processed foods with lots of salt in. I make sure i get enough sleep and try to manage stress levels. I sometimes make my own falafels as i can control the salt content. I do still add Himalayan salt to cooking. I eat lots of salads and check bread which i eat little of for salt before i buy. Poach chicken to add witb my salad lunch some days not bought coronation chicken. This got it doen to 95 but Magnesium did help to drop it to just below 90 which is what doc said i must have before he prescribes bp pills. He had no idea about magnesium. Doctors are not taught about nutrition which is a travesty!
I’ve been trying to do intermittent fasting; two meals a day consisting of breakfast and lunch for 8/16 IF however, I have difficulty eating only 2 meals and not snacking. I eat a lot of nuts in those two meals to try to remain fuller but it doesn’t always work and I end up having a snack; anyone else dealt with this issue? If so did you solve it? How?
I had that problem when within those two meals I had some simple carbs, try to include compex carbs, if at all, but also see how you break your fast, what are tge things you start your eating period with. My suggestion would be, not to break it with something that spikes your blood sugar up, so try to start your meals with fiber(veggies) , the eat yiur proteins, then the carbs and starches... also feel free to add drinking some apple cider vinegar (in water) before your meals. Good luck!
Make sure your breakfast (first meal) is savory, protein, fibre and fat based. Treat natural food as a priority. Natural means how it cames from nature NOT that is state on the box that is natural. For example, apple is whole apple like it grow on the tree. If you will keep your sugar spikes on steady level you won't get hungry for many hours. My favourite morning meal is omlet with lots of veg, some ham and feta chees. DELICIOUS!. Starch like bread should be only for taste or not at all. Many times we confuse hunger with thirst. When you feel you would like to snack drink slowly a fruit or green tea.
You shouldn't eat lots of nuts, they're high calorie and high in phytic acid unless you're soaking and roasting them. To stay full on 2 meals you have to increase protein to at least 50g per meal and from animal sources, don't count plant sources of protein in your dialy intake unless from Complete sources like chia seeds and quinoa.
@@tonydaddario4706 crushing pure, unadulterated oat grains between two rollers, is not 'processing' in the sense of additives and chemical treatment. Crushing is really predigestion that saves your teeth from grinding the grain.
@@abstract33 It's been processed although not in the way you define it. Precooking does not replicate predigestion it just makes it easier and not in a beneficial way. The oat structure has been changed by steaming and flattening which will change the way you absorb and process it.
@@abstract33 They're not ultraprocessed so not too bad but non whole oats aren't quite the health food they've been made out to be especially if eaten on their own.
My dad is 91 and swears porridge is his super power. I know it's been his breakfast for my 53 years of life. I couldn't do it every day because I'd get bored but I believe in porridge being a good thing.
His statements regarding oats are completely false. Oats are not "highly refined carbs (3:05)"...not even close: the groat is cut in-two then pressed flat (rolled)...that's it. Oats have absolutely no sugar, sodium, or cholesterol...none. A 2/3 cup serving of sprouted rolled oats, via oatmeal/porridge, provides about 12 grams of protein and 8 grams of fibre (including beta-glucan fibre), and is both a low GI & GL food (glycemic index & load). This guy doesn't know what he's talking about.
Near the beginning he said he is sensitive to blood sugar spikes when he eats oats. All the way through he mentions it’s about the individual response. If I eat oats I am hungry all day. It’s how my body reacts to them. Maybe you are different.
Glycaemic index is a nice theory...but your blood spikes are very individual.a food that spikes the bg high in one person..will not in another.the only way to know if a food spikes your bg is to wear a cgm.
GI impact on blood sugar is much more complex than just one food. If you eat oats with milk - protein and fat - followed by say eggs this will all affect how your digestion runs and how much sugar goes into your blood.
First comment!!❤️😊But yeah just wanna say I never really liked fruit juice to begin with (especially apple juice I always hated the taste of it, am I alone in this??)
white rice, little of meat, much veggies, lots of fruit... rice does not contain FRUCTOSE.... that fattens the liver.... but see my post... live in SE ASIA...people are getting more obese by the year... 7/11, mcdeath, starbulls,
I believe Jason Fung posted about this. Rice (and pasta) are eaten in those countries of course but not in the very large quantities that eg US and UK eat eat carbs and accmpanied by fresh while veg. Plus we snack on rubbish - most of the day. They are (or were :( ) eaten in moderation.
China and US have about the same rate of diabetes despite China being much, much thinner. A lot of rice-eating countries have really high rates of diabetes- Middle Eastern countries (who also eat a lot of rice) make up most of the top 10 countries for the rate of diabetes. So, yes, rice is a problem.
I’ve been using Orlistat for a while which has really helped with weight loss, but now I’m wondering what it does to microbes…Have tried doing some research online but I can’t understand all the scientific data, nor do I know who is funding the research!! 🤷♀️
I wish he would be more nuanced. Sourdough bread made by a proper baker that allows 24 to 48 hours proofing like the bread I buy is not unhealthy and can not be placed in the same category as supermarket brown bread with all the additives he mentioned. Equally freshly squeezed orange juice with the pulp left in is also not the same as the long life carton stuff he talked about. Same with porridge (oatmeal) that is not instant. I eat apples and berries on top that control blood sugar anyway and the porridge I buy is locally grown Irish and organic, so I don't see a problem.
He is nuanced, he does eat sourdough (he bakes his own I think), he's talking about typical store bought bread 99% people eat while thinking its healthy. They've had a whole episode on bread and sourdough. Even store bought "sourdough" is often not properly made, and that's what most people are eating. Even freshly squeezed orange juice, although arguably better, is still gonna give you a big sugar spike because you're getting rid of most of the fiber when you squeeze, even if you leave a bit of pulp. Oatmeal does cause sugar spikes in many people, instant is the worst but oatmeal in general isn't great if you wanna avoid sugar spikes, and he said that he used to eat that stuff as it was touted as a health food (and orange juice) but after using a continuous blood sugar monitor he saw the effect it had. Some people probably handle it better than others. "Locally sourced" is better for the planet but not any different in the way it affects you, and organic is just a marketing tactic and simply means they can't use synthetic pesticides, which you might prefer, but it has no bearing on how it affects your blood sugar and weight.
@@kopiec6565 So there's a few points there. First I think you may know he's talking about store bought bread or carton orange juice, but he doesn't make that clear, and anyone watching this who knows nothing else about the subject or any of his other videos may be mislead and many people may not have time to go searching for other videos that provide more context or nuance or information. It wouldn't take him very long to make it more clear exactly what he's talking about. Second, I know there is real sourdough and the ultra processed version, that's why I talked about proofing and a real bakery. We're lucky in the County I live to have at least four specialist sourdough bakeries, including one literally down the street from me, so it's an easy choice as well as a world away in terms of nutrition and taste from supermarket "sourdough". Freshly squeezed OJ for me anyway is an occasional drink, mostly I eat the whole fruit. But when I do drink it I have something with it that will lessen the sugar spike- low GI fruits like blueberries, strawberries or an apple. Before breakfast I have 1tbsp apple cider vinegar in a glass of water every morning to slow the absorption of sugars, so I don't drink juice on an empty stomach. This also moderates any sugar spike from my rolled oats, which has no added sugar. I haven't tested my blood sugars like he has, but at 54 my blood work is consistently good, I eat a very low UPF diet (what I was brought up on here in Ireland by my farmer's daughter Mum who lived to be 87 on a diet of simple whole foods and a daily bowl of porridge), I'm slightly underweight for my height no matter what I eat luckily-genetics, and I move my body daily plus lift weights to retain muscle mass as I age. I feel the benefits of an occasional glass of OJ and my porridge out weight any issues with blood sugar which I may not be succeptible to anyway. Lastly yes I know organic may be marketing but it is also important for many to support organic agriculture for the benefits to nature as well as ourselves. Conventional oats are heavily sprayed here so choosing the organic version is preferable for me anyway for my health.
@@greenknitter he's addressing not a health conscious person like yourself who does things in moderation, and knows they're doing, but the majority of people who think that a store bought brown bread and an orange juice is the healthy choice versus something else, and they don't even think to question it. If somebody's interested enough to want to better their habits then they will probably look into into he details and nuances like the sourdough. But even sourdough isn't great if people were to switch to it and still eat a similar amount to what a typical person eats of bread. Also, he's answering specifically about weight loss, that's why things like organic don't matter for that specific question he's answering.
@@kopiec6565 I get all that, but I still think elaborating a bit more is important and he can't leave the door open for some people to believe all brown bread is equally bad, or juices or whatever. Sourdough is not a bread one can typically eat the same amount of as sliced brown supermarket as it's more chewy and filling, and as always it also depends what one puts on it. Sourdough is great for the gut microbiome so a good choice. Complex carbs as part of a balanced healthy diet are needed. Slán leat.
Americans are hell-bent on denying the benefits of ancient and Chinese philosophies especially when it comes to diet. Yin yang means 'balance' in all. The US is behind in dietary nutrients while allowing corporate interference in good dietary practices. This can only be attributed to an ideology that is lean in the socially Democratic attributes in society, and heavy in the Capitalist ideology.
Indeed, ancient Chinese ideas like using rhinoceros horn or tiger penis to cure erectile dysfunction are way ahead of capitalist medicines like Viagra.
I think it’s because they contain a lot of sugar (even if it is natural) you’d be better off having the odd organic orange to eat whole rather that juiced oranges will be a big sugar hit as fiber is removed and you’d probably need a fair few oranges to juice it which means more sugar
@@HelplessHawk I'm a firm believer that balance is key. There's no way, we should just not eat fruit. I believe we need a good balance between fresh fruits and vegetables. Fruits and vegetables contain essential vitamins, minerals, nutrients and other disease fighting compounds. There's so many awesome foods in nature, we just need more knowledge about how much of each to consume and what each food contains nutritionally 🍊🍎🥦🥥🥭
Orange and orange juice are two diferent things. The juice skipes your blood sugar more. And the orange in the wild are more bitter that a limon. The orange that we eat is not natural or made in nature.
@@JRenee-Sings absolutely right! Yes I agree. I’m trying to keep it varied but do tend to eat more veggies than fruit. I’ve got hypothyroidism so been told to limit sugar! I tend to do berries more 🙂
Dr. I just finished Spoon Fed, it was an eye opener. I’m 66 and want to lose 15 lbs. I know what to eat and what to avoid. My question is this: does IF work. I never eat until 11 am and stop eating at 7pm, should I continue this or is this just another gimmick like ACV gummies?
Just coming through experimenting with IF. Yes it worked but after a about 6 months I started feeling run down. Well and worse than that. Started seeing a functional RD because my regular GP kept saying I was fine according to her lab work. My RD asked for her own labs and we found out that my gut bacteria was off and I was low on three different nutrients! My RD told me to stop IF. Food feeds your gut and your body. She says there's no way you can get enough healing vitamins and nutrients if your not eating. I've actually found that I'm eating small every two hours and of course all whole foods. And i stop 4 hours befoe bed. But I'm feeling better and I've lost 7 lbs in a month just naturally. I'm 50 so no spring chicken lol. In short yes it works but do you rather be skinny or have all the stuff your body needs to fight for your health. If going without food is so good for you then why do people living famine have such a high mortality and folks with access to healthy whole foods live longer
11-7 ,8 hours … it is important that what are you eating. Not processed food is the key , excellent cheese in my opinion. And eat more natural fermented food - such as yogurt/ Kimchi/ sourcrut…
The finer it is ground, the quicker it is digested, the quicker your blood glucose will rise and the quicker you'll feel hungry again. Steel CUT oats are best but take a long time to cook.
Well for us, northern Europeans variety of plants wasn't available for most of ther year. I mean it can't be the same for all humans. What about Eskimo?
Isn't it the case that OJ, bread, and oatmeal are only unhealthy when bought in the highly processed forms? Fresh baked wholemeal sourdough bread with no added preservatives or other nasties is a world apart from the ultra processed "bread" that sits for weeks in a supermarket storeroom. Whole steel cut organic oats don't spike blood sugar, they actually help regulate blood sugar as far as I can tell. And OJ must surely be at least somewhat healthy when made with fresh Squeezed oranges, because you're getting the antioxidants and flavenones and whatnot, nothing "processed" about it.
Yes, I agree. Squeezing the juice out of an orange is normal processing, just like cooking among other things we've always done with food to prepare it. The problem with shop bought orange juice is ultra processing, unnatural and unheard of until a few decades ago.
@@frusia123 I think he means that squeezed oranges will spike insulin response because it is pure sugar, as opposed to eating a whole orange, presumably the fibre in the orange will not spike insulin.
He referred to processed OJ sitting around in vats for 2 years before hitting the shelves. I'd say any wholefoods are fine. That said, juices & smoothies often contain too many calories cos you'd never eat the volume you need to get the liquid, and the fibres and skins are left out.
Absolutely, and I think that after listening to Tim for some time, this is the most important element of what he is saying. In the western world, we no long eat food, but food-like products that are so far removed from the original foodstuffs that it’s scary.
@@MarquitoRH Eat those grains! Then test your glucose level, about 20 minutes after.... It's astounding to me, yet people don't realize that grains cause many diseases. BTW, I used to love eating steel cut oats! But, the rise of glucose told the story... The rest is history. 🤨
@@cindihunter9119 You have metabolic health issues. Oats do not spike my blood glucose that much more than eating a high protein and high fat meal like a steak. And I can easily skip lunch and go 8 hours on my morning oats because I don't have hunger issues. Don't assume that everyone has your health problems. It's people that are glucose intolerant and/or insulin resistant that have problems with blood glucose levels and being hungry before they should.
Oats are good, oats are bad, oats give you high sugar spikes, oats are slow release carbs. Whats the deal here, so confusing! For oatmeal is this porridge? Coarse oats porridge is supposedly fine?
Tim Spector makes claims based in epidemiology and then says we know nothing/very little about the subject of the claims. It’s bizarre that this is seen as any more evidence based than anyone other diet.
I would love to know what sets me off and what I can handle! Think I'm perimenapausal hormones all over the place wouldn't be surprised if I was pre diabetic as 18-6, starting my eating window with protein and healthy fat, exercise and cutting out most bread after basically a life of bread at least once a day doesn't seem to do much, put on 10kg in a year Oh and Tim really reminds me of my brother, mannerisms calm communication, feel like the goddess wouldn't be pleased with Max though 😜😁
Isn’t fiber and other nutrients the body needs absorbed my the body with the other parts of the whole food you eat with it in them? The parts that you think are good ,are not as good as what they grow in, including your body. We separate things to understand the whole,and forget to put the understanding back to what we separated from.
I've always trusted my mother and aunties. They were born in the mountains and were xtremely wise about daily life. They taught me anything about food. In fact that TimS explains plenty of things like they did to me. I don't agree with low-carbs. Quite sure that the key issue are portions. Any kind of local food is welcomed.
Low-carbism is so tiring. Carbs are an essential healthy macro. Glycemic index is overrated for healthy non-diabetic individuals. Caloric excess is what is the problem.
@@joe-bang8501 Sorry but you are missing the point - calories in v calories out is physics. It doesn’t matter if it’s harder to metabolise a certain food … just means fewer calories in but the model is unbreakable.
Maybe he should debate Dr. Anthony Chaffee and tell Mikhaila Peterson why she needs to eat plants, even though if she eats anything other than red meat her arthritis and depression flare up?! Maybe he can explain why there are decades-long carnivores (including a 67-year carnivore who is an 82-year rancher), who are living strong, healthy, active lives, and have yet to die of scurvy, heart disease, cancer or stroke.
Mikhaila petersons gut microbiome diversity likely has no diversity. I seek the wisdom of those who thrive over 100. There are no carnivores in this category.
I can already tell you because I was curious and watched many videos on it. Most full carnivore are gut biome deniers. They think as few gut bacteria can prevent leaky gut. This is true. However the gut bacteria byproducts are great also. The Petersons, both Makeala and Jordan, have genetic disorders causing numerous physical and psychological issues. The carnivore diet made them both feel great so they'll never leave it. That is the same as the 10% who feel great as vegans. 80% of people do better on omnivore diets. Sadly people tend to polarize like they do with politics. Do what works for you!
@@joe1071 give it time. There WILL be carnivores thriving well over 100. Carnivore only recently became popular, although our species have been eating meat for 100s of thousands of years, and the Inuit ate zero plants..yet, strangely, survived as a tribe. And, as I wrote above, there are strict carnivores who have eaten nothing but animal foods for up to 67 years, and are still strong, healthy, vibrant and active. Clearly, their microbiomes have not required plants.
@@Santa-ny1yp I certainly will do what works for me. So far, that is 90% high-fat animal foods and very few plants. I do eat avocados, raw sauerkraut, garlic, high quality olive oil, coconut oil, turmeric, ginger, onion, a small amount of pecans (like one per day), and sometimes arugula. And coffee, but plan on getting off of that this summer. I do not react well to most leafy greens, nightshades, legumes, and I do not believe that any grains (whole or refined) are healthy. I definitely do not tolerate oxalates very well, especially spinach. I would contend that those who insist that plants are necessary or helpful are “plant toxin deniers”.
Did I miss the discussion on meat? The most nutritionally dense food in the world! I know of Dr. Spector’s vegetarian don’t know if he is vegan ways and his app. Let’s not dilute ourselves - meat is literally a health food that does not spike your glucose and gives you protein in the most absorbable form - in addition to that healthy fats and a ton of other vitamins. I am a bit disappointed in Max.
The Zoe study podcast is very heavily plant based with “experts” who do not disclose they are vegan. Spector makes huge claims about the guy microbiome but anybody question is rounded off with “we don’t yet know”.
@@geekyboytop and much healthier to eat healthy local food, homemade, at home, no vegan stuff, ... Never overeat any food. Nature provides diversely. Take advantage of that.
@@geekyboytop it is really difficult to over eat on meat. Unless u r a bodybuilder forcing yourself to do it or just a general glutton for punishment. That is the beauty about meat and animal products, difficult to massively overeat on it.
Candid talk exposing the food industry's lies and deceptions.
Bravo!
I'm in my mid 30's, morbidly obese and diagnosed with Type 2 diabetes in February 2022. Not on the Zoe programme, but I have been following Prof. Spector's rules of thumb (30 plants, fermented foods, eat the rainbow, avoid UPF etc) for the last 6 weeks or so. I've lost 10kg in those 6 weeks without really trying (another 50kg to go but at least on the right track now!). I have more energy, more motivation, better mood, better libido. My blood sugars are now stable and well within the normal range. I find myself making sauerkraut, kimchi and kombucha of an evening, instead of wasting away infront of the TV feeling dreadful. Thank you Prof. Spector, your advice has set me on a much brighter path and in time I'm quite certain it will keep me out of an early grave.
I love this interview. Both Tim Spector and Max Lugavere have the best calm manner about them. A joy to listen to, oh and the information was great too.
Great interview. I did the Zoe health study last year and am still following the way of eating my Zoe scores indicated. I feel great. Sleeping way better which was a surprise. Will be eating like this for life now. I’m up to 30 plus plants a day.
Is it possible to do 30 foods per day, if you don't eat carbs?
@@escapeyourchains5730 spices and herbs also count as plants if that helps
And seeds and nuts.
@escapeyourchains5730 the Zoe way isn't low carb. They advocate a more plant based diet, in any case less meat, butter, cream. Lots of live yoghurt, kefir and fermented veggies.
The banana thing is interesting. I was diagnosed with type 2 diabetes just over a year ago, I used a continuous blood glucose monitor for a couple of weeks and I was shocked that a banana spiked my blood sugar. I now eat protein for breakfast and low carb, but not no carb, I have lost 10Kg without trying.
That’s really interesting , i am pre diabetic & so can prevent ending up type 2 & I love my bananas 😬
@@Passionbloom52 It might be worth trying one, I used Libra 2 - if you are not diabetic it costs about £50 and lasts 2 weeks. No I don't work for them.
I'm type 1 and I've used bananas as a healthier way to treat lows as long as I can remember. One cool tip and thing most people don't realise is that unripe bananas often have significantly less sugar (starch converts to available sugar the riper most starchy foods get) so the greener your bananas the better if you're trying to keep your bloods low.
Me too, but not any banana. Certain types of bananas don’t spike my blood sugar.
Different people react totally differently to different foods. Specter has said this before. I find I am full for long with a banana and spinach smoothie. Pretty sure bananas on own are the same but will have to check.
Thank you Tim,I have following your way of eating, and done meditation from Sahaja Yoga, my bipolar has disappeared, I'm so grateful. Thank you.
We've signed up to the local 1x a week organic vege and salad box scheme, having visited the farm to see how it all works. Cook the root vegies up into curry/hotpot etc meals with protein added and freeze portions. We grow our own food to some extent, berries, kale, apples, rhubarb, carrots, lots of different herbs. Grow sprouts on window sill. Whole Organic food is and tastes best. I pick up a load of organic produce nuts, seeds, coconut etc which i add to granola from the local zero waste shop 'Pack it in'. I try to avoid buying anything in plastic as far as possible. Make my own falafels and humus when i can be bothered! I buy fermented foods too. I'm a sugar addict so it is still a battle. Exercising before eating/ delaying your first meal of the day definitely helps lose weight.
What are nice peaceful calming and informative podcast. Thorough gentleman.
Great info and video, Max! Thanks!
So I will go on cooking my fresh (ish) veg. Baking my own bread. Squeezing my own fruit juice or better still just eat the fruit. Eating butter in preference to margarine etc.
My mother used to bake the best bread in town. It was delicious. I think some salt in the bread dough is necessary for some kind of chemical reaction. There were quite a few times that I noticed people taking margarine from the counter in the grocery store cooler and they had a look on their face like they saved a lot of money instead of buying butter. When it comes to health, you can pay now or pay later.
I’m low carb but before I was always hungry, turns out my body was still wanting nutrients and couldn’t get enough from rubbish food
Are you also low-fiber?
@@presterjohn1697 yes and my IBS has gone ….
@@Lea31706 Do you take butyrate supplements to make up for the low-fiber?
Whats your diet now? I have IBS too, bloating and no appetite
@@freespiritwithnature4384 crazy talk 😂 I’m no longer diabetic no more autoimmune issues and 65lb down so I can only go of my own experiences, people need to find there own way , I’m not hear to tell you what to do
Excellent. Brilliant interview
I live in Spain and I promise you, they snack a lot!!! In France not as much but lots here
Until some 40 years ago Mediterranean cultures didnt snack. Kids 4 meals, adults 3.
@@ilkeadrall710 I know but they were talking about nowadays :)
Thanks Tim for information about your new book sounds interesting I work in a public library and your books are very popular.
I must admit listening to your comments regarding three foods that are not healthy you mentioned oats.
A few years ago I lost several stone in about a year or so by walking 10,000 steps a day and logging it with my phone / watch and eating 1400 approx calories each day. One of my favourite meals was breakfast a bowl of stove cooked organic oats and organic milk with 80 grams of fresh blueberries. Yum yum . When I ate this breakfast which I didn’t add sugar to I found I was happy not to eat again for 4 or 5 hours. So for me it helped I also believed without going into details it reasonably high in fibre. Yes the oat husk taken off so it’s not like old fashioned porridge oats cooked by Claridges for 4 hours 😂 but my instincts told me it doing me good.
I know not all oats the same ie instant oat porridges like readybrek . Now you have me wondering if my go to oat biscuits without added sugar are bad for me too ? Makes me feel I might as well eat the chocolate biscuits like everyone else at work 😢
I am attempting to eat 30 fruit veg salad nuts etc a week which feels good but I love my oats.
I cook 5 breakfasts for 2 of steel cut oats in a slow cooker and I agree, it does seem to curb hunger until lunch. I do use 1/2 cup coconut milk added to the water when cooking to make it creamier but since it's spread over 10 portions, it doesn't add up to a huge amount. It would be interesting to get a CGM to see if there are any sugar spikes. It would be tough to give up oats. My husband believes it has helped him with weight but purely anecdotal of course.
Oats do the same for me. Low calorie, long lasting energy release. If it works, and you love it, do not stop!!
Eat oats and don’t be taken in by the extremist food tribes.
Thanks for the video
Thank you much
Great interview! - I am in the middle of the ZOE programme and I can confirm it is indeed an eye-opener - I am doing well and excited for what's to come...it is expensive, but for me its totally worth it.:) I have learned so much already - the support you get is excellent...it has already changed my attitude and will change my life moving forwards....thank you so much Tim Spector and team xx
I'm thinking of doing it. What do you have to do? eg do you need to put every food into the app?
@@escapeyourchains5730 - there are stages when you should - for instance, ZOE asks you to do so for the first 3 days after the muffin test as they use that data to help personalise your results. Later many people only log new foods/meals to see their ratings. As target daily scores are set for the first few weeks after results, it would helpful to log at least some days more fully over that period to get the most out of ZOE, but it is certainly not compulsory. It seems that most people who do log regularly still skip some days when they are busy or give themselves 'days off'.
I'm not sure if someone snacking on an apple or a handful of nuts a couple of times a day is going to have any bad health outcomes from it. But an apple isn't what people in the UK/US normally have when they're snacking.
If you don't know don't comment. Yes snacking on an apple is bad. Please avoid it.
@@firstspar Your comment would be almost funny if it wasn't so sad.
Absolutely. To say snacking on an apple is bad is laughable nonsense. There is a lot of stupid people who wouldn't know the difference between shit and clay untill they've got their hands in it!@@frusia123
Hello,
I was asking myself:
-Is sourdough bread made out of crushed whole grains ok?
-Is a whole fruit instead of juice ok?
-Is fermented oat meal, raw oats or cooked whole oat grains ok? Or should oat been replaced by quinoa or other grains with a lower glycemic index?
Thks for sharing your knowledge!!!
Thank You, great info
So they mill whole grains of wheat and then exclude the bran; then they produce white 'pap' bread and stain it brown to make it appear healthy. What wrong with people?
Saying "foods that people believe is healthy that can actually lead to weightgain" comes out wrong. There are plenty of foods that eaten in access is going to cause weight gain because they´re energydense, like nuts for exampel. This doesnt mean nuts arent extremely healthy for you. As long as food is dense with nutrition as well, they´re often good for you. But with almost everything in life; to little might be as bad as to much!
Agreed, everything in moderation.
@@Stracuzzi334Not everything! Some things are best lessened.
Anyone remember the 80s? Science magazines were convinced we would be existing on only one pill per day, like an astronaut pill or something and we would not need to eat food anymore!!! I’m half Persian, and as a teen in the 80s I hated the idea! I’m so pleased our spaceship is so large, and we share it with way more than 30 plant species. Confession: as a former Tesco/Safeway buyer, I would have been very excited by the idea of reducing the number of stuffs we sold on the shelves because it gave us greater space & economies of scale and lower prices for our customers. Alas, the approach to growing bananas results in monocultures, which means we may even see the extinction of the main species of Cavendish bananas in our lifetime.
Amazing episode thank you 🙏🏻🌷✨🙏🏻
Fascinating that oatmeal is an ultra processed food. I frequently have porridge feeling it is beneficial. People are fooled into having oat milk in their coffee because it is ‘healthy’.
Where did you get that from? In its purest form oatmeal is simply ground oats. Porridge is simply flaked oats. Get some porridge, put it in a Nutribullet or a coffee grinder, and you have oatmeal. Add water and you have oat milk. No need to buy adulterated stuff from supermarkets.
@@deeweaver7958 👍🏾❤
From this video. This guy talks so much rubbish it is unreal. I am surprised this foment has not been deleted. It is what happens to 99% of mine
Oat milk is ultraprocessed, made in factories. Oatmeal isn't, but if it's highly refined 'instant' oats it will give you a higher sugar spike because it's more quickly digested than less refined steel-cut oats which take longer to digest and so release their sugars more slowly.
@NickSmith-qv9ep Nick Smith, I hope you didn't waste your time watching the whole video, but I can't figure out why you wasted your time making a comment. This video was very informative.
I very, very rarely eat breakfast and have been for about 7 years now. I just have coffee. "Oh that's terrible as you'll gain weight because you'll eat more later." Nope, I maintain weight easily. If I eat breakfast at around 8am, I'm hungry and have low blood sugar by 11am. If I don't eat, I have zero hunger/bood sugar issues. Oats, 2 pieces of wholeweat toast, anything. I crash a few hours later. Useless.
Same here , I work out in the morning then I eat one whole apple to start at 11 am .
Whatever works for you ❤
High fiber does not work for everyone, ones with IBS
His thing is that everyone is individual.
@@itsjudystube7439not really. I’ve not heard anyone report that Zoe recommended they eat a low carb diet. They are anti saturated fat, anti red meat.
@@davidr1431it's individual. My body doesn't deal with blood sugar at all well. Any bread really spikes my blood sugar. If I eat it with say almond butter I cope better.But it's easier just to avoid bread altogether. Blood fat on the other hand I deal with well.
When he talks about porridge, does he mean the one with fruit, agave/ maple syrup etc? Cause as far as I know oats themselves are pretty healthy.
I've heard him talk in another podcast about the pesticides and herbicides that they use in non organic oats makes it significantly not-as-good for you than you'd get from organic oats.
My diabetic husband can’t eat it. I am fine.
I'm diabetic and must eat low carb for blood sugar control, what do you suggest I use to make sweets with since sugar, honey, bananas, etc. and now you say artificial sweeteners are out?
Why have sweets at all?
My diet is not good, as an older woman, it is so hard to keep my weight down, I tend to not eat and fast for 24-48 hours. I like the 30 plants a week idea! That’s sounds like a challenge
I try 30 plants and I fail. There is just not many selection around me. Have reverted to whatever is seasonal….
I think the 30 variety of plant foods can easily be achieved by adding a small amount of nuts. I cycle between - Brazil nuts, cashews, almonds, pine nuts, dried plums, figs, dates, sunflower seeds. On top of the green salads I eat that include a green base, tomatoes, cukes, radishes, beets, rutabaga, daikon. Just go to a farmers market or a Sprouts store if you have one nearby and get curious.
@@asathora1819 👍🏾💚
Remember how wide the choice of plants is and it's variety not quantity that matters. It's easy, for example, to make your own breakfast muesli with a dozen or more plants - several different rolled grains, various berries, nuts and seeds etc. Drink a spiced coffee with it and there's another few plants to add to the list. Be adventurous!
Have you tried going for an hour's brisk walk before you eat and keep to the 8 hour eating window as much as poss? We fat burn twice as much if we excercise before not after eating. I think boredom causes us to snack so it's about filling our time with activities/meeting up with people/volunteering. Reducing carbs and increasing protein fats and fibre helps too. Also we sometimes reach for food when we're actually thirsty so reach for a drink first. Good luck!
When I took a course of antibiotics for a "surgery" it seemed to wipe out my dairy tolerance for weeks.
Me too. My belly blew up like a bank overdraft.
Great discussion, thank you both. I’m in New Zealand, I suspect I have trouble clearing fat, how else can I find out, I can’t do Zoe from NZ. 😢
Saying that something was originally used for something else or is a byproduct is pisspoor reasoning for it being bad for you. A lot of things were invented or discovered to be useful on accident in the course of some other use or experiment. The most famous example is probably penicillin, which, yes, comes with its own problems when over prescribed, but it has saved countless lives and continues to do so. And food byproducts also save lives, keeping animals and people from hunger
I agree with his top 3 "good" foods to avoid.
Salt has minerals in …humans need them that’s why we want it , who knew humans know what to eat
The human body widely uses both sodium and chloride. You also want the other electrolytes for balance.
Salt has mainly potassium and magnesium.
@@cindihunter9119 I dont know where you studied but salt is Sodium Chloride. NaCl.
At 1:32:10 I thought Max said 30 pints a week instead of 30 plants a week! A beer brewed with rice, like Budweiser will give you a hangover!
I think your only half right I've lost 80 pounds on keto I don't eat anything I don't cook from scratch and I have never felt better. I eat a wide variety of greens and spices but predominately meat and I've lost fat and made muscle at the age of 56
Same here, I've lost 4 stone in over 6 months.
Cool but remember when you say you have made muscle no diet can do this in and of itself; you need stimulus for the muscle to grow.. could be resistance training and or cardio.
@@MarquitoRH yes you have to work out but when you're in ketosis you will want to do it because your stamina goes up. Try that on a calorie-controlled diet or vegan
@@kennethbent5586it depends on how far you are into your training journey but for most people, you can quite easy build muscle on a vegan diet. It's been demonstrated in many, many cases.
I was told at a health check i had raised blood pressure: xxx over 100. And so must banish salt and caffeine and adopt mediterranean diet. Little red meat. Stopping caffeine did help with heart palpitations and reduced salt also helped getting the blood pressure down. I did also stop buying pizzas and processed foods with lots of salt in. I make sure i get enough sleep and try to manage stress levels. I sometimes make my own falafels as i can control the salt content. I do still add Himalayan salt to cooking. I eat lots of salads and check bread which i eat little of for salt before i buy. Poach chicken to add witb my salad lunch some days not bought coronation chicken. This got it doen to 95 but Magnesium did help to drop it to just below 90 which is what doc said i must have before he prescribes bp pills. He had no idea about magnesium. Doctors are not taught about nutrition which is a travesty!
Actually peanut is not nut, legume. There is a bunch of lectins, which make leaky gut .
lectins fight cancer
I’ve been trying to do intermittent fasting; two meals a day consisting of breakfast and lunch for 8/16 IF however, I have difficulty eating only 2 meals and not snacking. I eat a lot of nuts in those two meals to try to remain fuller but it doesn’t always work and I end up having a snack; anyone else dealt with this issue? If so did you solve it? How?
I had that problem when within those two meals I had some simple carbs, try to include compex carbs, if at all, but also see how you break your fast, what are tge things you start your eating period with. My suggestion would be, not to break it with something that spikes your blood sugar up, so try to start your meals with fiber(veggies) , the eat yiur proteins, then the carbs and starches... also feel free to add drinking some apple cider vinegar (in water) before your meals. Good luck!
Make sure your breakfast (first meal) is savory, protein, fibre and fat based. Treat natural food as a priority. Natural means how it cames from nature NOT that is state on the box that is natural. For example, apple is whole apple like it grow on the tree. If you will keep your sugar spikes on steady level you won't get hungry for many hours. My favourite morning meal is omlet with lots of veg, some ham and feta chees. DELICIOUS!. Starch like bread should be only for taste or not at all. Many times we confuse hunger with thirst. When you feel you would like to snack drink slowly a fruit or green tea.
Had the same problem until I eliminated carbs (rice, potato, bread, pasta etc) completely - then I stopped being so hungry.
You shouldn't eat lots of nuts, they're high calorie and high in phytic acid unless you're soaking and roasting them. To stay full on 2 meals you have to increase protein to at least 50g per meal and from animal sources, don't count plant sources of protein in your dialy intake unless from Complete sources like chia seeds and quinoa.
Eat more fats and you won’t be hungry and can eat one meals a day and stay full
I’m in Hong Kong, and I wish I can join the study!😂
bananas are great with almonds
Don't overeat, get some regular exercise, you're golden.
Great Info. Trying to figure out what my body does with fat. How do I know or test if fat stays or gets properly digested ?
Listening on 1.25x perfect
How can pure crushed oats be 'highly processed'?
Is he talking about some other product?
Same as drinking OJ with bits rather than an orange, you're not eating it as a whole food.
@@tonydaddario4706 crushing pure, unadulterated oat grains between two rollers, is not 'processing' in the sense of additives and chemical treatment. Crushing is really predigestion that saves your teeth from grinding the grain.
@@abstract33 It's been processed although not in the way you define it. Precooking does not replicate predigestion it just makes it easier and not in a beneficial way. The oat structure has been changed by steaming and flattening which will change the way you absorb and process it.
@@tonydaddario4706 OK.
@@abstract33 They're not ultraprocessed so not too bad but non whole oats aren't quite the health food they've been made out to be especially if eaten on their own.
Are fruit included in the 30 plants a week? I guess so as they're plants.
Yes
Half right , as my opinion. I think vegetables/ nuts … he is saying .
We are mixing flour and sugar. And, eating it. That's why.
I’m so upset.. I’ve gradually become allergic to red wine, I love it but even a small glass makes me sick 😩
Drink vinegar with water.
@@ilkeadrall710 I add apple cider vinegar to water, it tastes horrible but at least I’m not allergic to it 🙂
@@lqqkitslory i love vinegar. My mother did too. It's always vine vinegar.
God, I feel your pain! That would have me crying 😂
Literally watching this making porridge thinking it was good..
My dad is 91 and swears porridge is his super power. I know it's been his breakfast for my 53 years of life. I couldn't do it every day because I'd get bored but I believe in porridge being a good thing.
You people better listen to this. It is all true. This is very important.
Agreed!
His statements regarding oats are completely false. Oats are not "highly refined carbs (3:05)"...not even close: the groat is cut in-two then pressed flat (rolled)...that's it. Oats have absolutely no sugar, sodium, or cholesterol...none. A 2/3 cup serving of sprouted rolled oats, via oatmeal/porridge, provides about 12 grams of protein and 8 grams of fibre (including beta-glucan fibre), and is both a low GI & GL food (glycemic index & load). This guy doesn't know what he's talking about.
My type one diabetic husband can’t eat it.
I’m a type 1 diabetic. If I eat oats, my blood sugar goes sky high.
Good interview but the different microphone levels are making this hard to listen to. I am constantly having to adjust the volume
2:30 Strange to criticize oats that have a modest glycemic index, unless one is just anti-carb, is he?
Near the beginning he said he is sensitive to blood sugar spikes when he eats oats. All the way through he mentions it’s about the individual response.
If I eat oats I am hungry all day. It’s how my body reacts to them. Maybe you are different.
Glycaemic index is a nice theory...but your blood spikes are very individual.a food that spikes the bg high in one person..will not in another.the only way to know if a food spikes your bg is to wear a cgm.
GI impact on blood sugar is much more complex than just one food. If you eat oats with milk - protein and fat - followed by say eggs this will all affect how your digestion runs and how much sugar goes into your blood.
Do you get coffee benefits from decaf coffee????????????? Please let us know Thank you
It must decaff using water not chemicals. Check labels.
How can one test his reaction to fat, sugar and other ingediances? And how can I participate in ZOE?
Zoe has a website.
First comment!!❤️😊But yeah just wanna say I never really liked fruit juice to begin with (especially apple juice I always hated the taste of it, am I alone in this??)
I have also never been a juice drinker, particularly apple juice. I used to try & drink orange juice but it makes my stomach hurt.
Tell her what she's won Alex!
Orange juice makes me feel warm.
Hate all juices !
Parents push them of kids as better than soda. I was never a fan.
Water to drink !!
Two stick thon people i know were banned from eating their beloved cheese due to high cholesterol.
basically, "sugar free" monster energy drinks are SUPER BAD for you.
Long vids need Timestamps Max.
You know you can do it yourself, right?!??
@@silviasilvia7828 Not timestamps
Explain white rice in Asia. Thank you
white rice, little of meat, much veggies, lots of fruit... rice does not contain FRUCTOSE.... that fattens the liver.... but see my post... live in SE ASIA...people are getting more obese by the year... 7/11, mcdeath, starbulls,
A very good point. I also wonder about white pasta in Italy - they eat lots of it there & are healthy.
I believe Jason Fung posted about this. Rice (and pasta) are eaten in those countries of course but not in the very large quantities that eg US and UK eat eat carbs and accmpanied by fresh while veg. Plus we snack on rubbish - most of the day. They are (or were :( ) eaten in moderation.
China and US have about the same rate of diabetes despite China being much, much thinner. A lot of rice-eating countries have really high rates of diabetes- Middle Eastern countries (who also eat a lot of rice) make up most of the top 10 countries for the rate of diabetes. So, yes, rice is a problem.
@@bb2021 Fung is to be avoided please
I’ve been using Orlistat for a while which has really helped with weight loss, but now I’m wondering what it does to microbes…Have tried doing some research online but I can’t understand all the scientific data, nor do I know who is funding the research!! 🤷♀️
Never heard of anyone adding fat to their carbs on purpose to bring down the glucose spike...
Well now you have. Modern carbs in packets are ultra processed that go straight to your liver and blood.
What is the can of drink Tim has on desk beside him? Presumably not orange juice…….
Gaining weight is a good thing, if you've lost too much muscle, trying to lose fat.
I wish he would be more nuanced. Sourdough bread made by a proper baker that allows 24 to 48 hours proofing like the bread I buy is not unhealthy and can not be placed in the same category as supermarket brown bread with all the additives he mentioned. Equally freshly squeezed orange juice with the pulp left in is also not the same as the long life carton stuff he talked about. Same with porridge (oatmeal) that is not instant. I eat apples and berries on top that control blood sugar anyway and the porridge I buy is locally grown Irish and organic, so I don't see a problem.
He is nuanced, he does eat sourdough (he bakes his own I think), he's talking about typical store bought bread 99% people eat while thinking its healthy. They've had a whole episode on bread and sourdough. Even store bought "sourdough" is often not properly made, and that's what most people are eating. Even freshly squeezed orange juice, although arguably better, is still gonna give you a big sugar spike because you're getting rid of most of the fiber when you squeeze, even if you leave a bit of pulp. Oatmeal does cause sugar spikes in many people, instant is the worst but oatmeal in general isn't great if you wanna avoid sugar spikes, and he said that he used to eat that stuff as it was touted as a health food (and orange juice) but after using a continuous blood sugar monitor he saw the effect it had. Some people probably handle it better than others. "Locally sourced" is better for the planet but not any different in the way it affects you, and organic is just a marketing tactic and simply means they can't use synthetic pesticides, which you might prefer, but it has no bearing on how it affects your blood sugar and weight.
@@kopiec6565hear hear
@@kopiec6565 So there's a few points there. First I think you may know he's talking about store bought bread or carton orange juice, but he doesn't make that clear, and anyone watching this who knows nothing else about the subject or any of his other videos may be mislead and many people may not have time to go searching for other videos that provide more context or nuance or information. It wouldn't take him very long to make it more clear exactly what he's talking about.
Second, I know there is real sourdough and the ultra processed version, that's why I talked about proofing and a real bakery. We're lucky in the County I live to have at least four specialist sourdough bakeries, including one literally down the street from me, so it's an easy choice as well as a world away in terms of nutrition and taste from supermarket "sourdough".
Freshly squeezed OJ for me anyway is an occasional drink, mostly I eat the whole fruit. But when I do drink it I have something with it that will lessen the sugar spike- low GI fruits like blueberries, strawberries or an apple. Before breakfast I have 1tbsp apple cider vinegar in a glass of water every morning to slow the absorption of sugars, so I don't drink juice on an empty stomach.
This also moderates any sugar spike from my rolled oats, which has no added sugar.
I haven't tested my blood sugars like he has, but at 54 my blood work is consistently good, I eat a very low UPF diet (what I was brought up on here in Ireland by my farmer's daughter Mum who lived to be 87 on a diet of simple whole foods and a daily bowl of porridge), I'm slightly underweight for my height no matter what I eat luckily-genetics, and I move my body daily plus lift weights to retain muscle mass as I age. I feel the benefits of an occasional glass of OJ and my porridge out weight any issues with blood sugar which I may not be succeptible to anyway.
Lastly yes I know organic may be marketing but it is also important for many to support organic agriculture for the benefits to nature as well as ourselves. Conventional oats are heavily sprayed here so choosing the organic version is preferable for me anyway for my health.
@@greenknitter he's addressing not a health conscious person like yourself who does things in moderation, and knows they're doing, but the majority of people who think that a store bought brown bread and an orange juice is the healthy choice versus something else, and they don't even think to question it. If somebody's interested enough to want to better their habits then they will probably look into into he details and nuances like the sourdough. But even sourdough isn't great if people were to switch to it and still eat a similar amount to what a typical person eats of bread. Also, he's answering specifically about weight loss, that's why things like organic don't matter for that specific question he's answering.
@@kopiec6565 I get all that, but I still think elaborating a bit more is important and he can't leave the door open for some people to believe all brown bread is equally bad, or juices or whatever.
Sourdough is not a bread one can typically eat the same amount of as sliced brown supermarket as it's more chewy and filling, and as always it also depends what one puts on it. Sourdough is great for the gut microbiome so a good choice.
Complex carbs as part of a balanced healthy diet are needed.
Slán leat.
What about agave fiber?
So what about athletes or those who train a lot? How does one sustain oneself?
All the cyclists in the 3 week long grand tours sustain this incredible athletic performance with …..
Carbs
Lots of carbs
Americans are hell-bent on denying the benefits of ancient and Chinese philosophies especially when it comes to diet. Yin yang means 'balance' in all. The US is behind in dietary nutrients while allowing corporate interference in good dietary practices. This can only be attributed to an ideology that is lean in the socially Democratic attributes in society, and heavy in the Capitalist ideology.
Indeed, ancient Chinese ideas like using rhinoceros horn or tiger penis to cure erectile dysfunction are way ahead of capitalist medicines like Viagra.
Attributed to lobbies.
Fiber is not all it’s made out to be either?
What about fresh squeezed orange juice, from organic oranges?🍊
I think it’s because they contain a lot of sugar (even if it is natural) you’d be better off having the odd organic orange to eat whole rather that juiced oranges will be a big sugar hit as fiber is removed and you’d probably need a fair few oranges to juice it which means more sugar
@@HelplessHawk
I'm a firm believer that balance is key. There's no way, we should just not eat fruit. I believe we need a good balance between fresh fruits and vegetables. Fruits and vegetables contain essential vitamins, minerals, nutrients and other disease fighting compounds. There's so many awesome foods in nature, we just need more knowledge about how much of each to consume and what each food contains nutritionally 🍊🍎🥦🥥🥭
Orange and orange juice are two diferent things. The juice skipes your blood sugar more. And the orange in the wild are more bitter that a limon. The orange that we eat is not natural or made in nature.
@@JRenee-Sings absolutely right! Yes I agree. I’m trying to keep it varied but do tend to eat more veggies than fruit. I’ve got hypothyroidism so been told to limit sugar! I tend to do berries more 🙂
Can we talk about how our somvaññed food and health agencies are completely captured and should honestly be ignored.
where's the sugar in just oatmeal?
Ear 1 product! Dont eat 1 product! Eat 1 prod ..... 😤
I mean surely real fresh squeezed orange juice is better than the pre packed stuff though.
True it is. Fruit juice can be up to 70% fructose with almost no fiber. That is the primary issue. It's a soda.
If you squeeze, you'll likely use up to 3 oranges to get 1 glass. But if you eat one orange with its inner skin, you'll be filled with enough fibre.
eat a whole orange
Back 60 yrs, juice was served in a tiny glass, about 4 ounces!😊
Nope. It’s still a candy bar to your body
Dr. I just finished Spoon Fed, it was an eye opener. I’m
66 and want to lose 15 lbs. I know what to eat and what to avoid. My question is this: does IF work. I never eat until 11 am and stop eating at 7pm, should I continue this or is this just another gimmick like ACV gummies?
th-cam.com/video/3yExtphYB8w/w-d-xo.html
It worked for me. Just be careful what you break your fast with.
Just coming through experimenting with IF. Yes it worked but after a about 6 months I started feeling run down. Well and worse than that. Started seeing a functional RD because my regular GP kept saying I was fine according to her lab work. My RD asked for her own labs and we found out that my gut bacteria was off and I was low on three different nutrients! My RD told me to stop IF. Food feeds your gut and your body. She says there's no way you can get enough healing vitamins and nutrients if your not eating. I've actually found that I'm eating small every two hours and of course all whole foods. And i stop 4 hours befoe bed. But I'm feeling better and I've lost 7 lbs in a month just naturally. I'm 50 so no spring chicken lol.
In short yes it works but do you rather be skinny or have all the stuff your body needs to fight for your health.
If going without food is so good for you then why do people living famine have such a high mortality and folks with access to healthy whole foods live longer
11-7 ,8 hours … it is important that what are you eating.
Not processed food is the key , excellent cheese in my opinion.
And eat more natural fermented food - such as yogurt/ Kimchi/ sourcrut…
@@seon-gyoungadams2257 thank you
Is there a difference between eating processed oatmeal porridge or rolled oat flakes?
Yes…steel rolled oats are the best option…some porridge is ground up oats some has added sugar..so appears healthy but isn’t.
The finer it is ground, the quicker it is digested, the quicker your blood glucose will rise and the quicker you'll feel hungry again. Steel CUT oats are best but take a long time to cook.
@@richardmiddleton7770 Correct, even go for groats which are even less processed.
Definitely! Eat organic unprocessed whole porridge oats - they take twice as long to cook but are better for you. Cook on a stove never use microwave.
Well for us, northern Europeans variety of plants wasn't available for most of ther year. I mean it can't be the same for all humans. What about Eskimo?
Backup plan? Plantains. 😎
Right im making my own bread!!!!
Brilliant. A fermented food too. 😊😊😊😊😊😊
Isn't it the case that OJ, bread, and oatmeal are only unhealthy when bought in the highly processed forms? Fresh baked wholemeal sourdough bread with no added preservatives or other nasties is a world apart from the ultra processed "bread" that sits for weeks in a supermarket storeroom. Whole steel cut organic oats don't spike blood sugar, they actually help regulate blood sugar as far as I can tell. And OJ must surely be at least somewhat healthy when made with fresh Squeezed oranges, because you're getting the antioxidants and flavenones and whatnot, nothing "processed" about it.
Eat the whole orange.
Yes, I agree. Squeezing the juice out of an orange is normal processing, just like cooking among other things we've always done with food to prepare it. The problem with shop bought orange juice is ultra processing, unnatural and unheard of until a few decades ago.
@@frusia123 I think he means that squeezed oranges will spike insulin response because it is pure sugar, as opposed to eating a whole orange, presumably the fibre in the orange will not spike insulin.
He referred to processed OJ sitting around in vats for 2 years before hitting the shelves. I'd say any wholefoods are fine. That said, juices & smoothies often contain too many calories cos you'd never eat the volume you need to get the liquid, and the fibres and skins are left out.
So many diet wars out there. The real one is food vs products.
Absolutely, and I think that after listening to Tim for some time, this is the most important element of what he is saying. In the western world, we no long eat food, but food-like products that are so far removed from the original foodstuffs that it’s scary.
Don't all foods cause weight gain?
Every Dr he brings on has some wacky diet advice that counters his previous guests. So frustrating Lugavere..just give it to us straight
What about oatmeal??😮
He did mention them at the beginning
No. All grains turn into sugar quickly in the body. In fact, grains are mainly to be used "when no other food is available."
@@cindihunter9119
Says who ? Nothing wrong with grains
@@MarquitoRH Eat those grains! Then test your glucose level, about 20 minutes after.... It's astounding to me, yet people don't realize that grains cause many diseases. BTW, I used to love eating steel cut oats! But, the rise of glucose told the story... The rest is history. 🤨
@@cindihunter9119 You have metabolic health issues. Oats do not spike my blood glucose that much more than eating a high protein and high fat meal like a steak. And I can easily skip lunch and go 8 hours on my morning oats because I don't have hunger issues. Don't assume that everyone has your health problems. It's people that are glucose intolerant and/or insulin resistant that have problems with blood glucose levels and being hungry before they should.
Oats are good, oats are bad, oats give you high sugar spikes, oats are slow release carbs. Whats the deal here, so confusing! For oatmeal is this porridge? Coarse oats porridge is supposedly fine?
Blood type diet answered so many questions for me, most people eat plant based diet n its killing people 😢😢😢
If they are promoting on the TV it would appear its to make money and no other reason...
Tim Spector makes claims based in epidemiology and then says we know nothing/very little about the subject of the claims. It’s bizarre that this is seen as any more evidence based than anyone other diet.
If you follow more closely what he says you will hear that he has been part of wide ranging investigations with hundreds of thousands of people.
I wish to gain weight
1. Orange juice
2. Oat meal
3. ....WILL COME BACK TO UPDATE
I would love to know what sets me off and what I can handle! Think I'm perimenapausal hormones all over the place wouldn't be surprised if I was pre diabetic as 18-6, starting my eating window with protein and healthy fat, exercise and cutting out most bread after basically a life of bread at least once a day doesn't seem to do much, put on 10kg in a year
Oh and Tim really reminds me of my brother, mannerisms calm communication, feel like the goddess wouldn't be pleased with Max though 😜😁
Isn’t fiber and other nutrients the body needs absorbed my the body with the other parts of the whole food you eat with it in them? The parts that you think are good ,are not as good as what they grow in, including your body. We separate things to understand the whole,and forget to put the understanding back to what we separated from.
❤️💖❤️💖🙏💖❤️💖❤️
Who do we trust?
I've always trusted my mother and aunties. They were born in the mountains and were xtremely wise about daily life. They taught me anything about food. In fact that TimS explains plenty of things like they did to me. I don't agree with low-carbs. Quite sure that the key issue are portions. Any kind of local food is welcomed.
Read labels. If there are things on there that you don’t have in your kitchen, it’s processed. Then decide whether you want that in your body.
@@itsjudystube7439 about this morning oh well you got this .
Low-carbism is so tiring. Carbs are an essential healthy macro. Glycemic index is overrated for healthy non-diabetic individuals. Caloric excess is what is the problem.
💯. I eat rice, potatoes, pasta, bread since i was born and no issue with calories.
He’s not against carbs. He never said that. He said that FOR HIM carbs spike his blood sugar. Other people deal with carbs differently.
Not every food is metabolized by the body in the same way...a calorie is not a calorie
@@joe-bang8501
Sorry but you are missing the point - calories in v calories out is physics. It doesn’t matter if it’s harder to metabolise a certain food … just means fewer calories in but the model is unbreakable.
@@MarquitoRH biology is not physics... that's the point your missing
Maybe he should debate Dr. Anthony Chaffee and tell Mikhaila Peterson why she needs to eat plants, even though if she eats anything other than red meat her arthritis and depression flare up?! Maybe he can explain why there are decades-long carnivores (including a 67-year carnivore who is an 82-year rancher), who are living strong, healthy, active lives, and have yet to die of scurvy, heart disease, cancer or stroke.
Mikhaila petersons gut microbiome diversity likely has no diversity. I seek the wisdom of those who thrive over 100. There are no carnivores in this category.
I can already tell you because I was curious and watched many videos on it. Most full carnivore are gut biome deniers. They think as few gut bacteria can prevent leaky gut. This is true. However the gut bacteria byproducts are great also. The Petersons, both Makeala and Jordan, have genetic disorders causing numerous physical and psychological issues. The carnivore diet made them both feel great so they'll never leave it. That is the same as the 10% who feel great as vegans. 80% of people do better on omnivore diets. Sadly people tend to polarize like they do with politics. Do what works for you!
@@joe1071 give it time. There WILL be carnivores thriving well over 100. Carnivore only recently became popular, although our species have been eating meat for 100s of thousands of years, and the Inuit ate zero plants..yet, strangely, survived as a tribe. And, as I wrote above, there are strict carnivores who have eaten nothing but animal foods for up to 67 years, and are still strong, healthy, vibrant and active. Clearly, their microbiomes have not required plants.
@@Santa-ny1yp I certainly will do what works for me. So far, that is 90% high-fat animal foods and very few plants. I do eat avocados, raw sauerkraut, garlic, high quality olive oil, coconut oil, turmeric, ginger, onion, a small amount of pecans (like one per day), and sometimes arugula. And coffee, but plan on getting off of that this summer. I do not react well to most leafy greens, nightshades, legumes, and I do not believe that any grains (whole or refined) are healthy. I definitely do not tolerate oxalates very well, especially spinach. I would contend that those who insist that plants are necessary or helpful are “plant toxin deniers”.
was she not super depressed and stuff... who knows all the crap she has taken, eating, sniffed, injected to become like that...
Ive always heard OJ is like coke. Apple juice too.
Did I miss the discussion on meat? The most nutritionally dense food in the world! I know of Dr. Spector’s vegetarian don’t know if he is vegan ways and his app. Let’s not dilute ourselves - meat is literally a health food that does not spike your glucose and gives you protein in the most absorbable form - in addition to that healthy fats and a ton of other vitamins. I am a bit disappointed in Max.
The Zoe study podcast is very heavily plant based with “experts” who do not disclose they are vegan.
Spector makes huge claims about the guy microbiome but anybody question is rounded off with “we don’t yet know”.
Meat is healthy if you don't eat too much.
@@ilkeadrall710 much healthier to overeat meat than any of the highly processed crap including the nice vegan and plant based stuff.
@@geekyboytop and much healthier to eat healthy local food, homemade, at home, no vegan stuff, ... Never overeat any food. Nature provides diversely. Take advantage of that.
@@geekyboytop it is really difficult to over eat on meat. Unless u r a bodybuilder forcing yourself to do it or just a general glutton for punishment. That is the beauty about meat and animal products, difficult to massively overeat on it.
Good info but this interview is painfully slow, repetitive and drawn out.
Totally disagree about that, it was interesting and not repetitive.
It also had a tendency to say the same thing in a slightly different manner a lot.
Don’t forget, you can change the playback speed. I have to do that with every podcast that Dr Gundry is on. 😂
Some of us enjoy listening to normal pace conversations as opposed to fast paced hyper sensationalised short videos.
@@frusia123actually they have subtle options that don’t make everyone sound like the Chipmunks. 1.25X is perfect for a Gundry podcast