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I am thrilled to have the opportunity to connect with Dr. Tim Spector today. He is a professor of genetic epidemiology at King's College, the director of the Twins UK study, a scientific cofounder at Zoe, and a leading researcher. He is also trained in rheumatology and epidemiology and is the author of Food for Life, his most recent book on nutrition and health.\nIn our conversation today, we unpack the new science on the role of the microbiome, the benefits of diverse food choices, and why Dr. Spector does not support superfoods. We dive into plant-material diversity, fiber, polyphenol-rich foods, fermented foods, and protein, and explore and explore issues surrounding bio-individuality specific to fiber, the impact of antibiotics, the Predict study, the Zoe program, and research on menopausal gut microbiomes. Dr. Spector explains why he does not believe in snacking, the value of digestive rest and intermittent fasting, and why lifestyle is a critical factor in menopause and beyond. We also get into some fascinating upcoming research.\nI know you will love this insightful discussion with Dr. Spector.\n\nIN THIS EPISODE YOU WILL LEARN:\n\nWhat defines a healthy gut microbiome?\n\nDr. Spector explains the concept of the microbiome as a virtual organ\n\nWhy dietary diversity is essential\n\nHow fermented foods and plant-based proteins improve gut health\n\nSome interesting research on research on how menopause affects the gut microbiome\n\nDr. Spector describes the holistic approach of the ZOE program\n\nWhy most snacks are unhealthy, and how extending the time between meals can improve gut health\n\nUsing intermittent fasting to rest the gut and improve overall health\n\nHow a poor night of sleep can alter food choices the following day\n\nThe interplay between exercise and gut health\n\nDr. Spector shares some ongoing research on the impact of coffee on the gut microbiome\n\n\nConnect with Cynthia Thurlow\xa0\xa0\n\nFollow on Twitter\n\n\nInstagram\n\nLinkedIn\n\nCheck out Cynthia\u2019s website\n\n\nSubmit your questions to support@cynthiathurlow.com\n\n\nConnect with Dr. Tim Spector\n\nOn Zoe\n\n\nInstagram\n\nZOE Science & Nutrition podcast