I'd like to put a good word in for the Zoe Nutrition program. I'm on about week 10 and enjoying how it has transformed my life. I'm eating much better and rarely get hungry. I journal everything that I eat which might be cumbersome for some people. One benefit so far is that my weight has decreased by 17 pounds. Weight loss was not my goal initially but it's been nice not having to squeeze into my clothes.
I’m on week two, and have just taken my sugar monitor off! Good to see something positive from someone. Few weeks ahead. The muffins made me feel so utterly Ill!
@@thegreatouv I wish I could do the CGM (sugar monitor) again. I'd do a much better job of tracking my responses to food. It gets easier to do Zoe as you continue the process. However, I was quite motivated so it's hard to compare me to other people. My goal was to be healthy and feed the gut microbiome. Weight loss happened. I get plenty to eat and have practically eliminated all processed foods. It takes focus to stay on course, IMO.
Great tips thank you! I read recently that walking amongst trees, forests, nature and by the ocean is also good for your gut microbiome too. Just breating in the air in these places is having a positive effect in your gut. 😚
I watched this video whilst baking my own sourdough. Over the past few months I have added 7+ different flours to the recipe - organic wholewheat and spelt to the starter and then organic stoneground white, organic dark and light rye, organic einkorn and an organic Irish soda bread flour. The taste is amazing and it's an easy way to add diversity into your diet. I also make my own kimchi using cabbage, carrots, cauliflower and a mix of spices like fresh ginger, black pepper corns and chilli flakes. A handful of mixed nuts each day also adds to the plant diversity :)
Thanks. Have you got a link to a really good kimchi? I've bought some organic from my wholefood shop and didn't enjoy it at all, it was just too vinegary.
The music in the background is really distracting. Maybe it's the type of music? Anyway, I find it very hard to listen to this, in fact I can't. Please, can we just have quiet when you're talking? I really value these videos though
The key thing about a diversity jar is to mix it up and make it different each time! In this video, David had almonds, cashews, pumpkin seeds and much more 🚀
I eat a massive salad for breakfast. It takes me over 1 hour to make it but it has tofu brussel sprouts broccoli all kinds of spices and about 15 to 20 different vegetables. I throw that into a whole grain tortilla with a tiny bit of meat. During the day I eat all kinds of fruits Etc. I'm 72 years old and the last time I went for a medical checkup was almost 50 years ago. I don't even renew my health card and I exercise 4 to 5 days a week since I was a teenager.
I also have a diversity jar that contains mixed crushed nuts and every type of seed and grain that I can buy in bulk from our local wholefood co-op. I always start my day with a couple of spoonfulls (which I soak for at least 30 mins in order to make the nutrients more bio-abvailable) with either active plain yoghurt or kefir and mixed berries.
Great video! Kimchi & home brewed ginger beer making here today.. going to use the ‘waste’ ginger from the brewing bug in my kimchi recipe for the first time. Tip for anyone making kimchi is adding a bit of soft fruit (pear, fig, whatever is cheap on the market stall) in the chilli, garlic & ginger sauce. A touch of sweet to go with the sour, makes a world of difference..maybe it helps get the fermentation process kicked off too.
@@Disirablepossessions I’m not much of a one for sticking to recipes Margo, but I have found that using Chinese leaf cabbage & thinly sliced daikon/mooli are the cornerstones of success in my kimchi. How much gochugaru (chilli & roast sesame seeds), garlic and ginger are down to personal taste.. rinsing the cabbage & mooli well after salting is important too, but you can also add green beans, carrot or celery, etc.. I use powdered kelp instead of fish sauce, for umami/flavour but there are scores of authentic Korean recipes out there. Just try small batches and you’ll learn faster? Have fun with it!
The music is dreadfully offputting, as manic guitar playing distracts from the voices. Sorry! Fab video though. What is in that diversity jar? Thank you for your work. Xxxxx
I have made mixed grain salads for years. Spelt, berries, rye, berries, eincorn berries., Cook, cool, add sweet onions, apple cider vinegar, olive oil, sometime is pumpkin seed delicious. Also, try making sourdough bread with kefir . It works exceedingly well.
I'm very keen to take in and use an the information but please could we have it without the background music. It's very distracting and doesn't add anything. Thank you
This makes sense today. I have been doing my plant count for the week rather than days. So today I focused on your advice and quite easily managed to reach 30 on the first day, and I will certainly be well over 40 at the end of a week. But what concerns me is that it does not meet my other criteria which are to eat as much as much local and seasonal food as possible. I eat as far as possible from my garden and as little preserved or frozen produce as possible. I would like your ideas as to how to balance up these two.
As a food writer not currently working, for health reasons and currently doing the ZOE Nutrition programme, I'd suggest growing your own herbs and salad leaves. You'll find that there's a huge range that can be grown from seed and some can even be sown now, in October. It's also possible to sprout seeds, which is said to increase their nutritional content - many veg seed suppliers sell seeds for sprouting. Lots more info on seed sprouting, on the internet.
This is one of my key criteria as well, but we do clock up 30 or more even shopping mainly from the local greengrocer. Generosity with herbs, spices & seeds works well for us, as does building main-course salads on a portion of lentils/grain, then adding 'fruit'-ish (cucumber, ginger, vine fruit or whatever for a flavour pop), 'nuts'-ish & grated raw veg.
I grow a lot of stuff myself, but it is always seasonal so at certain times of the year I am eating a lot of one thing that I hardly eat at all for the rest of the year.
Love these tips, but don't forget that veggies and fruit should still be *priority #1* 😉 Don't get all your plant diversity from grains, nuts, and seeds.
Following a spike in dog ownership during Covid, the numbers of unwanted dogs are increasing as people are finding issues now that they have less time or increasingly can’t afford to keep them.
@@sarahstrong7174 Great ideas. Im 70, and have ill used my body in many fun and enjoyable ways which Im paying for now. Foraging sounds wonderful and the kind of thing I used to love. Alas, not something I could get away with now.
I was hoping they'd do a section on 'things you have in your daily diet that are particularly good for your gut health', but it was mostly rareified ingredients. I don't actually have a problem with that, and the vid made me not immediately dismiss them as 'food products for the worried well' - but it would have been helpful to have a rundown of their more ordinary equivalents. Are things like raspberries, broccoli, nuts, cheese, pickled veg MUCH less good for you than goji berries, mooli, exotic-sounding seeds and grains, kefir and kimchi?
'Rarified'? 'Food products for the worried well'? The point of the video is to encourage people to think beyond the foods many are used to and be courageous and try new things in order to go beyond limits, adding more variety. Many of the things they suggest are available in UK supermarkets.
As I say, I have no problem at all with people wanting to experiment. But I was wondering if there were more familiar foods with these same health-enhancing qualities. Because I don't think these things are readily available to a lot of people, and if there are cheaper alternatives it would be good to know what they are.
@@tamaraobrien2129 👍I see your thinking but as I understand it the thing Zoe are trying to get across is that variety is a key finding with their micro-biome studies, rather than what vitamins etc each food offers. So if people are struggling to think how to get to 30 different plant foods a week (daunting) there are these unfamikiar ones that can count. Obviously if they are easy to get hold of!
Kimchi is just pickled veg... None of the ingredients are that weird. Most are readily available in yr local supermarket. Things like Chickpeas /peas & pulses are great.
I'd love to know the recipe for those chocolate muffins. I always use wholemeal flour, sweeten cakes with maple or other plant syrups and often use date, banana, carrot, apple, beetroot or parsnip. I've never tried using swede.
I kept thinking the other dude looked very familiar. Just could not put my finger on it until I heard Bake Off! I wish they would share what was in the diversity jar!
I agree this is largely aimed at those with the time, and budget. In reality for many working, caring for children ( how much are they considered the diet plan?) Or on a limited budget...plus the energy crisis. Much advice is not practical for many and I have to say with the Zoe programme as a commercial venture I'm rather sceptical as to how beneficial the advice is for many who would like to increase their guy health with a few practical and realistic pointers. Instead it's quite general in nutritional detail ...
I have a house cat who I adore and he is wonderful to reduce my stress levels but I doubt he improves my microbiome as I tend to wash my hands a lot after stroking him /before eating. I thought we got micro amounts of soil via veg/salad/fruits. Enough to help our biome. Wonder how healthy a vets biome is? There Tim another health study you can do😂 Thanks for all the good work.
This is great, thank you please could you perhaps work with maybe ...coeliac UK and also suggest ways for ultra sensitive coeliacs to improve gut health, especially those also intolerant of oats... As that is my experience I'm doing my best with nuts seeds and pseudo grains ... And root veg! But developing own sour dough comes with issues for us... Oh got a dog(not Stress free!!& Another story but perhaps not beneficial Exchange for them!) and I work outside so a big positive tick there. But thank you love this work Tim and team at Zoe. Thank you.
Should I join the big If project if I'm already time restricted eating? I also have just gone to a low lectin diet as I realised that fruit was causing my IBS.
Just wondering how differerent 30 different plants need to be from each other? e.g. If I have a different variety of apple with my museli each morning during the week does it count as one plant or seven? (My neighbours' generous donations of surpluses makes 7 different varieties almost possible at present!).
I have tried sauerkraut and kimchi many times but cannot abide the taste. Does unpasteurised cheese or even pasteurised blue cheese count as fermented food? And if so, how does it compare with kimchi etc? Enjoyed the video and am motivated to make my own jar of seeds etc for my porridge.
Does the amount of each “30 different plants“ not matter too much to achieve a benefit to the gut microbiome? Very interesting video and practical tips!
Hi Amanda, we're so glad you enjoyed the video. The focus should be on variety, not quantity. But as a general rule, try and aim for a portion of each plant ✨
Coming from more of the animal-based community it was interesting to see what the "other side" eats. I would not find any of the foods demonstrated in this video to be palatable. But at least I do have a dog.
What about the high sodium content of most fermented foods such as kimchi and sauerkraut? They are so salty that they literally hurt my tongue (as do most salted chips and nuts.) A serving of kimchi has about 850 mg of sodium. The only good source of varied probiotics I have been able to find is kefir.
This is all great, but not very inclusive. How many of these ingredients suggested are either readily available or obtainable on a low budget? ( " mooli, cassava and yams") couldn't watch any more than 5 mins
Do Parrots count? We cuddle them too. Sometimes the eat from our plates too. BTW: Our birds have been in our house without any interaction with wild birds for 35 or more years.
The research on pet parrots is limited, but if they've not been exposed to any other environment than your house then there's a chance that their microbiome may not be incredibly diverse. Please do keep cuddling them, though! 🦜
My normal breakfast has been home fermented goats yogurt with a load of different fruits, with grated ginger, cinnamon, Stevia, ground rosehips and ground hibiscus flower. I've been eating most of this for years sometimes adding ground seeds. But I've also suffered pain and extremely frequent bowel movements, and urgency and being unable to leave the house until late afternoon some days. On Sunday I didn't have my usual breakfast, I had eggs and mushrooms because one of my dogs was vomiting and they normally have some of my fruit. I did the same Monday. I did have some yogurt with frozen organic strawberries or with organic frozen bilberries and the spices and I felt like a normal person. Bowels really calmed down. I'd been blaming it on lentils or spices, and peppers, or something other than fruit. So now I have a ton of fruit and I'm wary of eating it, I had an apple, a pear, a kiwi and grated ginger two nights ago and my bowels were not happy, back to not being able to go far from the loo. So I think I need to do a fruit elimination diet now, maybe it's just the raw ginger - I can hope!
@@ringerheringa3052 I hoped it was, but I am having trouble with fruit. It's better if I peel apples and pears. I'm on a low lectin diet now, I've given away bags of food from my cupboards already.
@@carolvile5584 Hi, sorry you're having these issues too. They sound familiar...Pears, peaches, grapes and a few others of the same family ( I forgot the name, but you could look it up) don't agree with my IBS. I find it best to take it easy with loads of different foods. They all look and sound tempting and delicious, but are not worth the daily intestinal pains and discomforts imo. I took me years to find what works best for me. Good luck with your quest!
Does anyone have an explanation about why my partner can't tolerate fermenteec products of any kind. He got IBS after very heavy dose of antibiotics, now has Gerd (acid reflux) and possibly barrett's esophagus. He always finds fermented products and especially vinegars with the mother highly reactive. I'm sure his gut biom is at least part of the problem. I've tried so many products on him that are supposed to be good for the gut health and none of them help, often making him worse.
Can I ask, is it just dogs or pets in general? Surely other animals can do the same. Thanks. Also, my big thing for years has been to research fruit and veg and the horrible chemicals sprayed on them which cannot be washed off. I think all this needs to be organic if money allows. It's hard to get it all right!! haha
I’m doing the Zoe programme - I’ve been making my own kefir everyday for the last four years and kombucha for several months, have two dogs, and two cats, walk in the country and am a gardener! So why do only have two of the good bacteria in my gut and also why does Kombucha and kefir score so low on my foods?
@@Zutalorsmoi yes and I got an answer yesterday - homemade kefir and Komboucha is v different to commercial varieties and they can’t score it but I’ve been given two better ones to use when I log them. (Still doesn’t explain why I’ve got so few good guy bacteria though I’m working on it!!)
There are lots of flours that are gluten free. Buckwheat, I believe, is gluten free inspite of its name. Lots of nut flours, just check on the internet what you have to add to make the recipe work as some are very dense and some have a lot of fat in them.
Ugh. I'd love to be able to afford all this fancy diverse diet and still be able heat my home. Sadly for most of us this isn't an option. It's a very upper middle class suggestion.
Understand what you're saying but a bit harsh. I shop at Aldi where they have basic peanuts, a small but decent range of seeds, a fantastic range of mixed frozen veg bags and good value seed breads, cheaper than Tesco. 30+ plants for variety is pushing it there but Aldi & Lidl also heavily into seasonal British veg (cheaper) and have a good range too.
@@awhite3747 I already shop at aldi and lidl. I can't afford to buy 30 different fruit and veg a week even if aldi did stock that many. Things would go off and be wasted. I'm allergic to peanuts. If you count potatoes, I probably eat ten different a week. I don't have the money or the storage space for loads of vegetable varieties. And I know I do better on the fruit and veg front than most people I know plus Im extremely fortnate have a space to grow my a little of own as well. Food bank users struggle to get ANY fresh fruit and veg. I try REALLY hard to get a varied diet and look after my gut health but this winter & the ones to come, I will be eating less so I can be warm some of the time. And I already have an iron and b12 deficiency
A bag of ‘dried soup mix’ is very cheap & has good variety. It’s not difficult to find trail mix, mixed nuts etc. they’re usually a cheaper option than buying one kind of fruit/nut/seed.
@@demonbunnny I don't buy veg, too expensive for too little nutrion. Just buy meat, works out cheaper because you are actually satiated so don't need to graze all day. If your b12 and iron deficient red meat will help more than any plant.
this was a while ago but they key is that you don't always need fresh veggies!! canned tomatoes, chickpeas, corn etc are INCREDIBLY CHEAP frozen vegetables have 3-5 different vegetables in there, are nutrient rich and CHEAP!! don't assume it's impossible. have an open mind and with some research you should find many options
I think I am probably suffering from "leaky gut". Prior to a colonoscopy it seems I should only eat plain flour and definitely not eat tomatoes, runner beans, nuts other than walnuts or pistachios or seeds. I am following the advice of Dr Grundy.
Some of those sourdough breads, yoghurt, nuts, fermented kimchi including some veg and fruits are high in histamine which is no good for us sensitive allergy sufferers.
I suffer from food intolerances and with histamine intolerance too. I have never had a problem with homemade sourdough and natural yoghurt, but I do have to be careful with kimchi and nuts. My advice is to go low and slow. If you can tolerate one nut a day, that's a start and hopefully you can build up the variety and quantity over a number of weeks/months. You have to listen to your body and adjust the foods accordingly. Don't just assume that you can't eat any of these foods unless you have a true allergy to them.
I am giving Tim here two more years, that's it. Two years down the line he is going to claim that it is great to your gut health not only to have a dog as a pet, but you need to give it a thorough body lick, once a week. Funny part is, he could be speaking truth, backed by science. No telling, we all are still learning.
I was looking forward to listening to this but as there's music playing throughout it seems I abandoned this attempt. Why the music? Totally irrelevant and needlessly distracting. I want to learn not be 'entertained'. I could read subtitles but cannot be bothered. How about thinking of people's access needs? Very disappointed by Zoe's otherwise vital contribution to science and the nation's health and wellbeing.
Almost everyone loves cheese, so that's another easy way to eat fermented foods. For some reason, Dr. Spector never mentions buttermilk when discussing fermented dairy products.
@@sissi5598 Listening to one of Tim’s previous pod casts. I think you can make kefir with any milk. Soya, cows, etc. As you are adding the live bacteria to the milk. Purchased kefir if a weak substitute.
I had high hopes for this video but after watching it i feel like i have more questions than answers. 1. If it's as simple as a change of diet towards plant based ingredients then why is the penny only dropping now and where is the long term data to back it up? 2. Is this yet another marketing ploy to steer the population towards "new" products that can be sold, that in the end will turn out to be yet another red herring? 3. With an ever increasing life expectancy that's leading to increased instances of age related brain degradation, why would extending the current life expectancy of the body be seen as a good thing given the quality of life when the brain begins to fail is so horrendous? 4. I'm not far off 60 (58) but i 've never heard of most of the seeds in the video and nothing about this video and elsewhere tempts me to try them, born in the 60's and brought up in the 70's my diet like many was very basic and without all the products in this video, yet my grandparents lived well into there 70's and 80's, other family members are well past their 90's and still alive. 5. That said, there is definitely something to be said about the gut microbiome and general health because i experienced it first hand when i found about the Phyto-V study and took their probiotics in a last gasp attempt to get over my lingering Long Covid gastrointestinal problems. I get why scientists like Prof Tim Spector might get sucked into this "new understanding" but i'm not buying into it, at least not yet, i'm too tired of history books and science telling me that "new" science says "this" only for it be disproven 5, 10, or 20 years later. Now before someone jumps on me saying that time and tastes change, i totally get that but dont be led blindly into a place you just might regret... there's no easy way of wording this but i'd rather i passed away before my mental faculties stopped functioning... the thought of being of this planet and without any control or understanding, terrifies me.
Interesting thoughts. Thanks for detailing them so well. I learned from this video that I don’t have to eat 15 different vegetables in one week. Nuts are great for the brain. Because you mentioned problems in the later years.
@@sissi5598 Please don't take anyhing i've said as being informed, I really have no idea. What i said before is just my lifetime experience so far and because i'm not a scientist it was merely me highlighting that i'm not sold on the whole plant based theory just yet. There may be something in it but until enough time has past and (long term) data backs it it up i'm not convinced... when coupled with how badly the brain seems to be behaving compared to bodily (physical) function... i am very doubtful that anything can be gained when it comes to quality of life... maybe that's just me?
I don't know if this helps you, but I also wondered about all the "new" research. I watched a Zoe video with Tim and Dr Will Bulsiewicz, where Dr WIll explains that prior to 2006 ( I believe), they didn't have the ability to study gut bacteria because when it was exposed to oxygen it died. They discovered how to study it genetically and it was like discovering a new organ. He also said it wasn't until a few years later that technology advanced to the point where it could process all the data they were discovering. I've been riding the diet/nutrition roller coaster for almost 40 years and initially thought this all another scam. But I've been following the advice about increased plant based foods and fermented foods and feel like I'm on the right path for the first time in my life. I don't believe this is another fad. I'm sure there's lots more they'll learn over the next few years and I'm excited to hear it.
The idea with this way of eating is that eating natural foods improves brain health as well as body health by reducing the inflammation in the body that can lead to diseases like alzheimers
Ohh listen to the one about glycemic control. The speaker was fascinating. I always feel healthy when eating Italian style, with the multi courses. I know why now.
@Trude B No cats don't count, that's a different animal all together, you see it's all to do with micros and cats are different and their paws are totally different take a look , take care 😉
Dogs just happened to be the pet he has. Any pet I would imagine including rats as long as they are calming rather than an extra worry or cause stress like some dogs do!
Agreed on the dog comment & including them in a photo NOT GOOD, expect a more thoughtful approach. Dogs have replaced scantily dressed females in 'attracting' people. 🤨
Sorry, as someone who doesn't watch Bake Off, why does this exist? "What David and I agree on..." He's won a reality show. I don't care what he thinks. What next, the stars of TOWIE?
I was wondering why I still haven’t had Covid, despite close contact with friends and family when they’ve had it. Could it be because of all the doggos I’ve been kissing at the dog park? 😉🐾❤️😂😂
I'd like to put a good word in for the Zoe Nutrition program. I'm on about week 10 and enjoying how it has transformed my life. I'm eating much better and rarely get hungry. I journal everything that I eat which might be cumbersome for some people. One benefit so far is that my weight has decreased by 17 pounds. Weight loss was not my goal initially but it's been nice not having to squeeze into my clothes.
I’m on week two, and have just taken my sugar monitor off! Good to see something positive from someone. Few weeks ahead. The muffins made me feel so utterly Ill!
@@thegreatouv I wish I could do the CGM (sugar monitor) again. I'd do a much better job of tracking my responses to food. It gets easier to do Zoe as you continue the process. However, I was quite motivated so it's hard to compare me to other people. My goal was to be healthy and feed the gut microbiome. Weight loss happened. I get plenty to eat and have practically eliminated all processed foods. It takes focus to stay on course, IMO.
@@maryc6177 You could buy a replacement CGM, it's tempting!
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Great tips thank you! I read recently that walking amongst trees, forests, nature and by the ocean is also good for your gut microbiome too. Just breating in the air in these places is having a positive effect in your gut. 😚
I watched this video whilst baking my own sourdough. Over the past few months I have added 7+ different flours to the recipe - organic wholewheat and spelt to the starter and then organic stoneground white, organic dark and light rye, organic einkorn and an organic Irish soda bread flour. The taste is amazing and it's an easy way to add diversity into your diet. I also make my own kimchi using cabbage, carrots, cauliflower and a mix of spices like fresh ginger, black pepper corns and chilli flakes. A handful of mixed nuts each day also adds to the plant diversity :)
That sounds delicious Neelam, thanks for sharing 💛
Thanks. Have you got a link to a really good kimchi? I've bought some organic from my wholefood shop and didn't enjoy it at all, it was just too vinegary.
@@glynbell7443 Waitrose sell Vadasz which tastes better than other kimchi I've tried
@@glynbell7443 best to make your own.
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The music in the background is really distracting. Maybe it's the type of music? Anyway, I find it very hard to listen to this, in fact I can't. Please, can we just have quiet when you're talking? I really value these videos though
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Would love to know what the contents of the "Diversity Jar" are!
The key thing about a diversity jar is to mix it up and make it different each time! In this video, David had almonds, cashews, pumpkin seeds and much more 🚀
@@joinZOE was wondering what the "...and more" was! 23 items is amazing!
Oh yes please help with lists,and where to buy if possible,,that would so help
Please
I eat a massive salad for breakfast. It takes me over 1 hour to make it but it has tofu brussel sprouts broccoli all kinds of spices and about 15 to 20 different vegetables. I throw that into a whole grain tortilla with a tiny bit of meat. During the day I eat all kinds of fruits Etc. I'm 72 years old and the last time I went for a medical checkup was almost 50 years ago. I don't even renew my health card and I exercise 4 to 5 days a week since I was a teenager.
Wow...
I also have a diversity jar that contains mixed crushed nuts and every type of seed and grain that I can buy in bulk from our local wholefood co-op. I always start my day with a couple of spoonfulls (which I soak for at least 30 mins in order to make the nutrients more bio-abvailable) with either active plain yoghurt or kefir and mixed berries.
How do you soak them?
@@aaronbarr9712 Just put them in water for a few hours.
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Great video! Kimchi & home brewed ginger beer making here today.. going to use the ‘waste’ ginger from the brewing bug in my kimchi recipe for the first time. Tip for anyone making kimchi is adding a bit of soft fruit (pear, fig, whatever is cheap on the market stall) in the chilli, garlic & ginger sauce. A touch of sweet to go with the sour, makes a world of difference..maybe it helps get the fermentation process kicked off too.
Thank you
Perhaps you can tell me the recipe you use for Kimchi, I would love to give it a try.
@@Disirablepossessions I’m not much of a one for sticking to recipes Margo, but I have found that using Chinese leaf cabbage & thinly sliced daikon/mooli are the cornerstones of success in my kimchi. How much gochugaru (chilli & roast sesame seeds), garlic and ginger are down to personal taste.. rinsing the cabbage & mooli well after salting is important too, but you can also add green beans, carrot or celery, etc.. I use powdered kelp instead of fish sauce, for umami/flavour but there are scores of authentic Korean recipes out there. Just try small batches and you’ll learn faster? Have fun with it!
I have all of your books,and I eat what you recommend. I hope it will help with my depression. Thank you x
The music is dreadfully offputting, as manic guitar playing distracts from the voices. Sorry!
Fab video though.
What is in that diversity jar?
Thank you for your work. Xxxxx
I agree. It was so annoying and distracting especially for anyone with hearing difficulties.
“I don’t have all your free time…” is a bit cheeky, Tim
I have made mixed grain salads for years. Spelt, berries, rye, berries, eincorn berries., Cook, cool, add sweet onions, apple cider vinegar, olive oil, sometime is pumpkin seed delicious. Also, try making sourdough bread with kefir . It works exceedingly well.
Apple cider vinegar is a long known ingredient to strengthen the immune system. Try honey and lemon juice for the same purpose
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I'm very keen to take in and use an the information but please could we have it without the background music. It's very distracting and doesn't add anything. Thank you
This makes sense today. I have been doing my plant count for the week rather than days. So today I focused on your advice and quite easily managed to reach 30 on the first day, and I will certainly be well over 40 at the end of a week.
But what concerns me is that it does not meet my other criteria which are to eat as much as much local and seasonal food as possible. I eat as far as possible from my garden and as little preserved or frozen produce as possible.
I would like your ideas as to how to balance up these two.
As a food writer not currently working, for health reasons and currently doing the ZOE Nutrition programme, I'd suggest growing your own herbs and salad leaves. You'll find that there's a huge range that can be grown from seed and some can even be sown now, in October. It's also possible to sprout seeds, which is said to increase their nutritional content - many veg seed suppliers sell seeds for sprouting. Lots more info on seed sprouting, on the internet.
This is one of my key criteria as well, but we do clock up 30 or more even shopping mainly from the local greengrocer. Generosity with herbs, spices & seeds works well for us, as does building main-course salads on a portion of lentils/grain, then adding 'fruit'-ish (cucumber, ginger, vine fruit or whatever for a flavour pop), 'nuts'-ish & grated raw veg.
I grow a lot of stuff myself, but it is always seasonal so at certain times of the year I am eating a lot of one thing that I hardly eat at all for the rest of the year.
One of the advantages of fermenting vegetables is that you can stretch their use beyond their natural season.
Love these tips, but don't forget that veggies and fruit should still be *priority #1* 😉 Don't get all your plant diversity from grains, nuts, and seeds.
They do say that at the beginning
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Please be careful advising people to get a dog. They are a huge commitment and if not in a suitable home can actually cause a lot of stress.
Also bad for the environment. Listen to the recent 'Costing the earth - An environmental paw print."
Very well said! 👏👌❤️
Following a spike in dog ownership during Covid, the numbers of unwanted dogs are increasing as people are finding issues now that they have less time or increasingly can’t afford to keep them.
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The impractcality of this advice for the majority of the population is staggering.
Id love to know exactly what David has in his mix-up jar. I live in a small village and will need to get everything online.
Go out & pick some things. Nettles, dandelions, bramble buds, crow garlic, daisy leaves, hawthorn & rowan berries etc.
@@sarahstrong7174 Great ideas. Im 70, and have ill used my body in many fun and enjoyable ways which Im paying for now. Foraging sounds wonderful and the kind of thing I used to love. Alas, not something I could get away with now.
I was hoping they'd do a section on 'things you have in your daily diet that are particularly good for your gut health', but it was mostly rareified ingredients. I don't actually have a problem with that, and the vid made me not immediately dismiss them as 'food products for the worried well' - but it would have been helpful to have a rundown of their more ordinary equivalents. Are things like raspberries, broccoli, nuts, cheese, pickled veg MUCH less good for you than goji berries, mooli, exotic-sounding seeds and grains, kefir and kimchi?
Kefir and kimchi have added bacteria in. So they are more beneficial.
'Rarified'? 'Food products for the worried well'? The point of the video is to encourage people to think beyond the foods many are used to and be courageous and try new things in order to go beyond limits, adding more variety. Many of the things they suggest are available in UK supermarkets.
As I say, I have no problem at all with people wanting to experiment. But I was wondering if there were more familiar foods with these same health-enhancing qualities. Because I don't think these things are readily available to a lot of people, and if there are cheaper alternatives it would be good to know what they are.
@@tamaraobrien2129 👍I see your thinking but as I understand it the thing Zoe are trying to get across is that variety is a key finding with their micro-biome studies, rather than what vitamins etc each food offers. So if people are struggling to think how to get to 30 different plant foods a week (daunting) there are these unfamikiar ones that can count. Obviously if they are easy to get hold of!
Kimchi is just pickled veg... None of the ingredients are that weird. Most are readily available in yr local supermarket.
Things like Chickpeas /peas & pulses are great.
I love the dogs on the thumbnail
I hope he does a cookbook for healthy delicious desserts.
Me too. Would love a healthy cake recipe
He has, and it's amazing! Check the link in the description 😊
I'd love to know the recipe for those chocolate muffins. I always use wholemeal flour, sweeten cakes with maple or other plant syrups and often use date, banana, carrot, apple, beetroot or parsnip. I've never tried using swede.
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Not piccalilli? I don’t like kraut what else is there please?
I kept thinking the other dude looked very familiar. Just could not put my finger on it until I heard Bake Off! I wish they would share what was in the diversity jar!
I agree this is largely aimed at those with the time, and budget. In reality for many working, caring for children ( how much are they considered the diet plan?) Or on a limited budget...plus the energy crisis. Much advice is not practical for many and I have to say with the Zoe programme as a commercial venture I'm rather sceptical as to how beneficial the advice is for many who would like to increase their guy health with a few practical and realistic pointers. Instead it's quite general in nutritional detail ...
Really interesting but please lose the music!
Great information, would love the recipes for the cakes 😁
They're all available in David's book. You can find the link in the video description 💛
I have a house cat who I adore and he is wonderful to reduce my stress levels but I doubt he improves my microbiome as I tend to wash my hands a lot after stroking him /before eating. I thought we got micro amounts of soil via veg/salad/fruits. Enough to help our biome.
Wonder how healthy a vets biome is?
There Tim another health study you can do😂
Thanks for all the good work.
This is great, thank you please could you perhaps work with maybe ...coeliac UK and also suggest ways for ultra sensitive coeliacs to improve gut health, especially those also intolerant of oats... As that is my experience I'm doing my best with nuts seeds and pseudo grains ... And root veg! But developing own sour dough comes with issues for us... Oh got a dog(not Stress free!!& Another story but perhaps not beneficial Exchange for them!) and I work outside so a big positive tick there. But thank you love this work Tim and team at Zoe. Thank you.
Should I join the big If project if I'm already time restricted eating? I also have just gone to a low lectin diet as I realised that fruit was causing my IBS.
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@@TimSpectorMDFRCPOBE something tells me you are a fake and a scammer 🤣. Get lost!
Love your videos. I have CKD and am allergic to nuts. What do I do?
Just wondering how differerent 30 different plants need to be from each other? e.g. If I have a different variety of apple with my museli each morning during the week does it count as one plant or seven? (My neighbours' generous donations of surpluses makes 7 different varieties almost possible at present!).
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resistant starch from cooked and cooled potatoes is a super easy way to feed microbiome
Where can I find the recipes for cakes and buns. Also list of seeds to add to porridge.
Great tips and those chocolate buns look amazing!
I agree about the music. Also the nearest international supermarket is probably 25 miles away. Scared if dogs so they would add to my stress levels!
Wonderfull Video, thank you! If got a question:What about other pets like cats? It might be the same or not?
Great video! Lots of new ideas and inspiration, so thank you! ☺
thank you very much......great info!! nicely presented, easy to relate to you two both...thx
We're so glad you enjoyed it ✨
Hey, give us the recipe for those delicious little chocolate cakes pleeease!
You can find them in David's book, the link is in the video description 🍰
I have tried sauerkraut and kimchi many times but cannot abide the taste. Does unpasteurised cheese or even pasteurised blue cheese count as fermented food? And if so, how does it compare with kimchi etc? Enjoyed the video and am motivated to make my own jar of seeds etc for my porridge.
Cheeses generally aren't that healthy. Live yoghurt, sourdough and kefir may be worth trying.
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Does the amount of each “30 different plants“ not matter too much to achieve a benefit to the gut microbiome? Very interesting video and practical tips!
Hi Amanda, we're so glad you enjoyed the video. The focus should be on variety, not quantity. But as a general rule, try and aim for a portion of each plant ✨
Plants should be a main source of calories. Animal foods should be taste-makers, not the main course.
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Coming from more of the animal-based community it was interesting to see what the "other side" eats. I would not find any of the foods demonstrated in this video to be palatable. But at least I do have a dog.
How do we keep our pet's microbiobs healthy for them?
Very interesting thanks for the tips.
Rye sourdough bread 🍞 tastes amazing with caraway seed in the mix 👌
What about the high sodium content of most fermented foods such as kimchi and sauerkraut? They are so salty that they literally hurt my tongue (as do most salted chips and nuts.) A serving of kimchi has about 850 mg of sodium.
The only good source of varied probiotics I have been able to find is kefir.
I want that cake recipe!
Thank you great info love my dog 🐶
I bought a can of kombucha from a shop are they bad or worth avoiding
3:40 sweet potato is an amazing vegetable; incredibly versatile and tasty!
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Do cats have a similar positive effect..?
Definitely! 🥰
Great tips from nice presenters, and the doggies are a bonus!
Great information and presentation. Thank you.
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This is all great, but not very inclusive. How many of these ingredients suggested are either readily available or obtainable on a low budget? ( " mooli, cassava and yams") couldn't watch any more than 5 mins
Same. They are giving really inaccesible advice for most of us.
Recipe book PLEASE!!
Check out the video description 👀
Are indoor cats also good for the human microbiome, or do they need to spend time outdoors to have more diverse microbes?
Do Parrots count? We cuddle them too. Sometimes the eat from our plates too. BTW: Our birds have been in our house without any interaction with wild birds for 35 or more years.
The research on pet parrots is limited, but if they've not been exposed to any other environment than your house then there's a chance that their microbiome may not be incredibly diverse. Please do keep cuddling them, though! 🦜
I thought all grains incl "whole wheat" And root veg trigger a big insulin response and were not healthy ??
Lack of tripod for camera work is a huge distraction. Good information in video.
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My normal breakfast has been home fermented goats yogurt with a load of different fruits, with grated ginger, cinnamon, Stevia, ground rosehips and ground hibiscus flower. I've been eating most of this for years sometimes adding ground seeds. But I've also suffered pain and extremely frequent bowel movements, and urgency and being unable to leave the house until late afternoon some days. On Sunday I didn't have my usual breakfast, I had eggs and mushrooms because one of my dogs was vomiting and they normally have some of my fruit. I did the same Monday. I did have some yogurt with frozen organic strawberries or with organic frozen bilberries and the spices and I felt like a normal person. Bowels really calmed down. I'd been blaming it on lentils or spices, and peppers, or something other than fruit. So now I have a ton of fruit and I'm wary of eating it, I had an apple, a pear, a kiwi and grated ginger two nights ago and my bowels were not happy, back to not being able to go far from the loo. So I think I need to do a fruit elimination diet now, maybe it's just the raw ginger - I can hope!
Ginger might well be the culprit. Or maybe just one of more.
@@ringerheringa3052 I hoped it was, but I am having trouble with fruit. It's better if I peel apples and pears. I'm on a low lectin diet now, I've given away bags of food from my cupboards already.
@@carolvile5584 Hi, sorry you're having these issues too. They sound familiar...Pears, peaches, grapes and a few others of the same family ( I forgot the name, but you could look it up) don't agree with my IBS. I find it best to take it easy with loads of different foods. They all look and sound tempting and delicious, but are not worth the daily intestinal pains and discomforts imo. I took me years to find what works best for me. Good luck with your quest!
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@@ringerheringa3052 I'm on low FODMAP now. You are right. I wish this had been around years ago.
Does anyone have an explanation about why my partner can't tolerate fermenteec products of any kind. He got IBS after very heavy dose of antibiotics, now has Gerd (acid reflux) and possibly barrett's esophagus. He always finds fermented products and especially vinegars with the mother highly reactive. I'm sure his gut biom is at least part of the problem. I've tried so many products on him that are supposed to be good for the gut health and none of them help, often making him worse.
Should start slowly introducing with little bit then increase
Easy to understand and implement.
Thanks Tim thanks for Sharing
Can I ask, is it just dogs or pets in general? Surely other animals can do the same. Thanks. Also, my big thing for years has been to research fruit and veg and the horrible chemicals sprayed on them which cannot be washed off. I think all this needs to be organic if money allows. It's hard to get it all right!! haha
I’m doing the Zoe programme - I’ve been making my own kefir everyday for the last four years and kombucha for several months, have two dogs, and two cats, walk in the country and am a gardener! So why do only have two of the good bacteria in my gut and also why does Kombucha and kefir score so low on my foods?
sounds like a question you need to ask in app (I'm also doing the programme)
@@Zutalorsmoi yes and I got an answer yesterday - homemade kefir and Komboucha is v different to commercial varieties and they can’t score it but I’ve been given two better ones to use when I log them. (Still doesn’t explain why I’ve got so few good guy bacteria though I’m working on it!!)
Seem to remember a study that said, if you grew up with two different animals, you were less likely to get asthma.
Celiac safe 'flours', pleeeeaase?
What about Guinea pigs? Any good for the gut biome?😀
What can I do if I’m gluten and dairy intolerant. I’m ok with eggs.
There are lots of flours that are gluten free. Buckwheat, I believe, is gluten free inspite of its name. Lots of nut flours, just check on the internet what you have to add to make the recipe work as some are very dense and some have a lot of fat in them.
Hi there can you tell me what to do about my gastritis please? I’ve gone from 2 wounds to 8 now 😢
I have chronic gastritis too. This autoimmune decease is so difficult to handle.
Mastica. Literally saved my life. Worth a try and won't hurt you :)
I love this,! Thanks for sharing 😊🙏🏼
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Ugh. I'd love to be able to afford all this fancy diverse diet and still be able heat my home. Sadly for most of us this isn't an option. It's a very upper middle class suggestion.
Understand what you're saying but a bit harsh. I shop at Aldi where they have basic peanuts, a small but decent range of seeds, a fantastic range of mixed frozen veg bags and good value seed breads, cheaper than Tesco. 30+ plants for variety is pushing it there but Aldi & Lidl also heavily into seasonal British veg (cheaper) and have a good range too.
@@awhite3747 I already shop at aldi and lidl. I can't afford to buy 30 different fruit and veg a week even if aldi did stock that many. Things would go off and be wasted. I'm allergic to peanuts. If you count potatoes, I probably eat ten different a week. I don't have the money or the storage space for loads of vegetable varieties. And I know I do better on the fruit and veg front than most people I know plus Im extremely fortnate have a space to grow my a little of own as well. Food bank users struggle to get ANY fresh fruit and veg. I try REALLY hard to get a varied diet and look after my gut health but this winter & the ones to come, I will be eating less so I can be warm some of the time. And I already have an iron and b12 deficiency
A bag of ‘dried soup mix’ is very cheap & has good variety. It’s not difficult to find trail mix, mixed nuts etc. they’re usually a cheaper option than buying one kind of fruit/nut/seed.
@@demonbunnny I don't buy veg, too expensive for too little nutrion. Just buy meat, works out cheaper because you are actually satiated so don't need to graze all day. If your b12 and iron deficient red meat will help more than any plant.
this was a while ago but they key is that you don't always need fresh veggies!!
canned tomatoes, chickpeas, corn etc are INCREDIBLY CHEAP
frozen vegetables have 3-5 different vegetables in there, are nutrient rich and CHEAP!!
don't assume it's impossible. have an open mind and with some research you should find many options
Thanks. Why full fat yogurt? Doesn’t fat free have the same pro biotics?
Apparently not as Zoe explained to me that no fat is processed food.
HELP "30 a week is the sweet spot" does that mean 40 or 50 = one should reduce?
It’s not a problem if you get once in it. I was actually at 43 last week.
Be careful that you eat organic as much as you can. It may sound paradox but you get much more pesticides with plants than with junk food.
How does cooked food still help microbiome? I thought it's only when you eat raw fruits and vegetables.
What is in your jar? Seeds and nuts, wich one?
These are for people who don't have an issue with blood sugar. Oatmeal and other whole grains are an issue for me, which is very disappointing.
Thank you
6:57 Why don’t you want your yoghurt to be pasteurised?
Because the bacteria die by the heat of pastorization.
@@sissi5598 Oh! Thank you for replying 🙂
@@lindaj5492 You’re welcome☺️.
I think I am probably suffering from "leaky gut". Prior to a colonoscopy it seems I should only eat plain flour and definitely not eat tomatoes, runner beans, nuts other than walnuts or pistachios or seeds. I am following the advice of Dr Grundy.
Some of those sourdough breads, yoghurt, nuts, fermented kimchi including some veg and fruits are high in histamine which is no good for us sensitive allergy sufferers.
I suffer from food intolerances and with histamine intolerance too. I have never had a problem with homemade sourdough and natural yoghurt, but I do have to be careful with kimchi and nuts. My advice is to go low and slow. If you can tolerate one nut a day, that's a start and hopefully you can build up the variety and quantity over a number of weeks/months. You have to listen to your body and adjust the foods accordingly. Don't just assume that you can't eat any of these foods unless you have a true allergy to them.
Yes. Some of us cant eat nuts and seeds. My digestion cant handle hard foods. Or acidic things. Bread is a no.. so think im to stay unhealthy, sigh
I am giving Tim here two more years, that's it.
Two years down the line he is going to claim that it is great to your gut health not only to have a dog as a pet, but you need to give it a thorough body lick, once a week.
Funny part is, he could be speaking truth, backed by science. No telling, we all are still learning.
I was looking forward to listening to this but as there's music playing throughout it seems I abandoned this attempt. Why the music? Totally irrelevant and needlessly distracting. I want to learn not be 'entertained'. I could read subtitles but cannot be bothered. How about thinking of people's access needs? Very disappointed by Zoe's otherwise vital contribution to science and the nation's health and wellbeing.
As I watched your video I’m cuddled up next to my cockapoo, I think homes are much healthier with pets
Music very distracting 😢
Per the thumbnail - I thought I was going to hear unexpected ways to improve our gut is to get a dog.
Almost everyone loves cheese, so that's another easy way to eat fermented foods. For some reason, Dr. Spector never mentions buttermilk when discussing fermented dairy products.
Why does the kefir have to be raw? The organic brand I’ve been drinking uses pasteurised milk
Because the bacteria habe to be still alive.
@@sissi5598 Listening to one of Tim’s previous pod casts. I think you can make kefir with any milk. Soya, cows, etc. As you are adding the live bacteria to the milk. Purchased kefir if a weak substitute.
@@sissi5598 I think that the bacteria are added back into pasteurised products after pasteurisation?
@@Zutalorsmoi exactly. Pasteurising is supposed to get rid of bad bacteria. They then add the good microbes.
I had high hopes for this video but after watching it i feel like i have more questions than answers.
1. If it's as simple as a change of diet towards plant based ingredients then why is the penny only dropping now and where is the long term data to back it up?
2. Is this yet another marketing ploy to steer the population towards "new" products that can be sold, that in the end will turn out to be yet another red herring?
3. With an ever increasing life expectancy that's leading to increased instances of age related brain degradation, why would extending the current life expectancy of the body be seen as a good thing given the quality of life when the brain begins to fail is so horrendous?
4. I'm not far off 60 (58) but i 've never heard of most of the seeds in the video and nothing about this video and elsewhere tempts me to try them, born in the 60's and brought up in the 70's my diet like many was very basic and without all the products in this video, yet my grandparents lived well into there 70's and 80's, other family members are well past their 90's and still alive.
5. That said, there is definitely something to be said about the gut microbiome and general health because i experienced it first hand when i found about the Phyto-V study and took their probiotics in a last gasp attempt to get over my lingering Long Covid gastrointestinal problems.
I get why scientists like Prof Tim Spector might get sucked into this "new understanding" but i'm not buying into it, at least not yet, i'm too tired of history books and science telling me that "new" science says "this" only for it be disproven 5, 10, or 20 years later.
Now before someone jumps on me saying that time and tastes change, i totally get that but dont be led blindly into a place you just might regret... there's no easy way of wording this but i'd rather i passed away before my mental faculties stopped functioning... the thought of being of this planet and without any control or understanding, terrifies me.
Interesting thoughts. Thanks for detailing them so well. I learned from this video that I don’t have to eat 15 different vegetables in one week.
Nuts are great for the brain. Because you mentioned problems in the later years.
@@sissi5598 Please don't take anyhing i've said as being informed, I really have no idea.
What i said before is just my lifetime experience so far and because i'm not a scientist it was merely me highlighting that i'm not sold on the whole plant based theory just yet.
There may be something in it but until enough time has past and (long term) data backs it it up i'm not convinced... when coupled with how badly the brain seems to be behaving compared to bodily (physical) function... i am very doubtful that anything can be gained when it comes to quality of life... maybe that's just me?
I don't know if this helps you, but I also wondered about all the "new" research. I watched a Zoe video with Tim and Dr Will Bulsiewicz, where Dr WIll explains that prior to 2006 ( I believe), they didn't have the ability to study gut bacteria because when it was exposed to oxygen it died. They discovered how to study it genetically and it was like discovering a new organ. He also said it wasn't until a few years later that technology advanced to the point where it could process all the data they were discovering. I've been riding the diet/nutrition roller coaster for almost 40 years and initially thought this all another scam. But I've been following the advice about increased plant based foods and fermented foods and feel like I'm on the right path for the first time in my life. I don't believe this is another fad. I'm sure there's lots more they'll learn over the next few years and I'm excited to hear it.
@@GeorgeKemp Yes! I will stick to the 30plus plants diet anyways. But I need to take some Zeolith to get my body clean from pesticides.
The idea with this way of eating is that eating natural foods improves brain health as well as body health by reducing the inflammation in the body that can lead to diseases like alzheimers
Tim couldn’t take his eyes of the little chocolate cakes!
Neither could we 👀
Vinagar?
Ohh listen to the one about glycemic control. The speaker was fascinating. I always feel healthy when eating Italian style, with the multi courses. I know why now.
All those grains & chocolate buns. Too much carbohydrates!
They both talked so quickly that it was impossible to make notes. So many names of things never heard of before.
If you click on “more” and scroll down you’ll find the transcript.
What about cats? I've got a cat!
@Trude B No cats don't count, that's a different animal all together, you see it's all to do with micros and cats are different and their paws are totally different take a look , take care 😉
@@timsmith894 please explain. Cats are good for destressing, plus soil, dirt etc.
Dogs just happened to be the pet he has. Any pet I would imagine including rats as long as they are calming rather than an extra worry or cause stress like some dogs do!
@@bobadams7654 I haven't a clue Bob...... l just made it all up 🤣 No disrespect to Tim
Cats count 🐱
What about if u dont like half of that food...?
Only dried fruit i like is mango .. i dislike nuts , seeds efc porridge yuck..
My dog stresses me out :(
Agreed on the dog comment & including them in a photo NOT GOOD, expect a more thoughtful approach. Dogs have replaced scantily dressed females in 'attracting' people. 🤨
Sorry, as someone who doesn't watch Bake Off, why does this exist? "What David and I agree on..." He's won a reality show. I don't care what he thinks. What next, the stars of TOWIE?
they both have guts
I was wondering why I still haven’t had Covid, despite close contact with friends and family when they’ve had it. Could it be because of all the doggos I’ve been kissing at the dog park? 😉🐾❤️😂😂