What we should eat - with Food for Life author Professor Tim Spector
What we should eat - with Food for Life author Professor Tim Spector
What we should eat - with Food for Life author Professor Tim Spector
Episode Transcript
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undefined , [], undefined , undefined ); DOCS_warmStartDocumentLoader = KX_kixApp.getWarmStartDocumentLoader(); DOCS_cseBlobArtifactsHolder = KX_kixApp.getCseBlobArtifactsHolder();}KX_startKix(); _getTimingInstance().setTime('al'); _getTimingInstance().setTime('eac');</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_warmStartDocumentLoader.startLoad( 284.0 ,'o28EYsW6bww92w', 45.0 , 0.0 ,[45,""], null , null ); var DOCS_modelChunkLoadStart; var DOCS_modelChunkParseStart; var DOCS_modelChunk;</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunkParseStart = new Date().getTime();</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunk = [{"ty":"is","ibi":1,"s":"Exploring how we can master ourselves by looking at how authors and experts say it is possible with your host Suswati Basu.\n\nIntro music\n\nWelcome to season 3 episode 81 of How To Be...with me Suswati as your timid presenter, guiding you through life\u0027s tricky topics and skills by reading through the best books out there. \n\nThey say eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. Your body will want to keep eating until its nutritional needs have been met. When you continually eat food of low quality, the brain will register a nutrition deficit and signal us to eat more. However, you are not alone if you are overwhelmed by conflicting nutritional information about what comprises a healthy diet.\n\nSo how do we know what to eat?\n\nHere are executive business woman, speaker, and certified wellness coach Yanira Puy, Shahada Karim, an ayurvedic nutritionist and movement therapist, and Hortense Julienne, owner of Miss Nang Treats on their thoughts. \n\nYANIRA PUY: Did you know that you could be absorbing anywhere from ten to 90% of the nutrients? This is one reason why it\u0027s important to know what you\u0027re eating. There are three types of micronutrients: proteins, carbohydrates and fats. They\u0027re all important to give you the energy and wellbeing that you need, but choosing the right ones can have a positive or negative impact on your health. When deciding what to eat, always choose real food legumes, vegetables, fruits, whole grains and lean protein. Reduce sugar and high processed food, and always drink water and include good fats in your diet. This food should be part of everybody\u0027s diet. However, we\u0027re all different. That\u0027s what is called bio individuality. Some food might be good for you, but it might not be so good for me. In order to find out what are the best foods for you, it\u0027s important that you listen to your body.\n\nSHAHADA KARIM: It\u0027s extremely important to know what you\u0027re eating, but it\u0027s also important to know how certain foods affect your body. While it\u0027s a good idea in general to avoid overly processed foods, it\u0027s also beneficial to know how you respond to traditionally healthy foods. Fruits and vegetables that are high in fibre may take more time to digest. Nuts can be deceptively dense, and too many can cause bloating and gas. Get familiar with the produce section of your local grocery store and try things that you might not normally be attracted to. If you\u0027re not sure how to prepare certain things, a simple web search can help. Take it slow and take the time to notice how your nutritional choices affect you. Understanding food in both the general and individual sense can empower you to make choices that help you truly thrive from the inside out.\n\nHORTENSE JULIENNE: I believe that it is important to know what we\u0027re eating because of the deposit that everything that we eat lives in our bodies. If we are eating the wrong quality of food, the wrong type of food, the deposit that is left in our body eventually forms an illness. So it is up to us to choose carefully what we eat. Therefore, reading labels is very important. Nowadays, we are required by law to put proper labelling in everything that is available in commerce. So therefore, read your labels and know exactly what you\u0027re eating. If you can\u0027t pronounce more than two of them, better not have it. If you can create your own food, do it. It\u0027s much cheaper anyway. \n\n(Back to host)\n\nOur first book is from Tim Spector, who is a professor of genetic epidemiology at King’s College London and honorary consultant physician at Guy’s and St Thomas’ hospitals in London. He is a multi-award-winning expert in personalised medicine and the gut microbiome. He is also the author of five books, including the bestsellers Spoon-Fed and The Diet Myth. He appears regularly on TV, radio and podcasts around the world, and is one of the top 100 most cited scientists in the world. He is co-founder of the personalised nutrition company ZOE and leads the world’s biggest citizen science health project, the ZOE Health study. He was awarded an OBE in 2020 for his work fighting Covid-19. We\u0027re talking about his latest book Food for Life: The New Science of Eating Well. I was honoured to speak to him, hence here is a snippet of our chat, but find the full interview on www.howtobe247.com or on the YouTube channel. 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DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunkParseStart = new Date().getTime();</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunk = [{"ty":"is","ibi":4385,"s":"\nPROFESSOR TIM SPECTOR: I think the food choices we make are the most important things we can do for our own health. And people have not realised this at all. They\u0027ve always thought it was other factors. But there\u0027s no doubt now that the majority of Western diseases could be prevented by about 80% if we had the optimum diet. And there\u0027s no other drug that can do that. So health is the number one reason. And the second reason is, if we\u0027re interested in reducing climate change, it\u0027s also the single most important thing that we as individuals, rather than groups, can do is to alter our diet, habits and affect the world that way. Not only food companies, labels, supermarkets, advertising on TV, there\u0027s this billion dollar industry, the weight loss industry that is predominantly based around the calorie myth. And it seems to, for many people, they think, well, there\u0027s no alternative. It\u0027s the only way, given the predominance of the sort of calorie, agenda that calories in equals calories out. Eat less, move more. All these things that we\u0027ve been taught for the last 30 odd years, and basically all of them have been shown scientifically to be unworkable for the vast majority of people. But the myth continues because commercially it makes sense. It is complicated. And at some point, we have to stop trying to oversimplify it to ridiculous levels, which is why we got into this calories mess. It\u0027s why we got into the all. Fats are bad mess. It\u0027s why all sugars and why we\u0027re sort of going through this protein craze at the moment is this rather facile view that we have to be so reductionist to sell the story to an eight year old. And that means that we\u0027re using old fashioned science. We\u0027re not using any of the things that we\u0027ve learnt in the last ten years. And it\u0027s also a tool by which manufacturers can hide behind, they hide behind these low calorie, low fat labels and don\u0027t have to say anything about the quality of the food that we\u0027re eating. They don\u0027t say anything about the dozens of extra chemicals that are in this ultra processed food, which is really behind this whole thing. Nobody really goes on Calorie controlled diets who\u0027s on a whole veg diet and starts choosing pears, above bananas or whatever. Generally they do this from prepackaged goods, ready meals, the stuff you buy in takeaways restaurants and snacks and ready made breakfast cereals. This is now 57% of what the British public consume in Calories. Probably over 70% in children. So that\u0027s the main problem. It\u0027s the way that ultra processed food with its low calorie, low fat labels has infiltrated our lives. And it does this more so in our country than any other country in Europe. And only the US beats us on a global basis. So it\u0027s really a tragedy at a national and growingly global scale that we\u0027re not recognizing, because politically, it\u0027s difficult to say. People don\u0027t want to be the one to say we\u0027re a nanny state, we can\u0027t have this stuff, but we know it\u0027s making us sick. We\u0027re very high on health and safety in some areas. Like if there\u0027s some cheap toy imported from China that breaks apart and sticks in a kid\u0027s mouth, one kid dies, we ban those toys immediately, and there\u0027s an outcry. But when millions of people die from eating these foods, we continue to sell them as a cheap alternative and we don\u0027t ban them or try and make them more expensive than the healthier versions. So we have a strange culture that has basically ignored this problem and we don\u0027t really seem to have an infrastructure to sort it out. Ultra Processed Foods, or UPFs are basically foods that are the majority of what we eat. And they are foods created in factories by global food companies from extracts of other foods. So they\u0027re basically putting things together that were originally like a plant, but they\u0027ve stripped all the outside bits or the nutritious bits. They take the starch or the other carbohydrates or the protein from it and they stick them together with high pressure, high temperatures and they glue them together with chemicals called emulsifiers. And they then make them look like real foods again. And this is how your breakfast cereal looks and resembles something that should be edible. Obviously, the Rice Krispies aren\u0027t actually rice and the cornflakes don\u0027t look like the corn you get off corn on the cob but they are sold to us as if they are the same and they have the same nutrients. And then, of course, because they contain nothing they need nutrients added back in which is often in a very cheap, unavailable form to us. So not only are they not nutritious, they don\u0027t have fibre but they also are lacking in any goodness for our gut microbes. And studies have now shown in the last couple of years that eating the equivalent homemade or ultra processed meal that looks identical and tastes pretty similar you are more likely to, on average, overeat by about ten or 15% every day. That\u0027s why they are making us fat is because they don\u0027t satisfy us enough and we go back and eat them more. Which is why the manufacturers love them because we buy more of those products. And we\u0027ve all got our own weaknesses. And we know which ones work for us because they\u0027re made by brilliant chemists in laboratories who are doing a fantastic job picking what combination of stimulants work well in our brain, even if they don\u0027t occur in nature. But they now know what lights up our reward centres in our brain. Well, we should certainly eat the rainbow rather than just eating the rainbow of packet colours, which is very easy to do. So eating the rainbow of natural foods means that we\u0027ve had this saying for a while and yes, most people know to eat more fruit and veg. We haven\u0027t really known why until recently. And it\u0027s because the bright, more brightly coloured plants generally have more of these defence chemicals in them that come under the general name of polyphenols and people will hear more and more about this word. They used to be called antioxidants. But there are thousands of these different chemicals and they\u0027re essentially rocket fuel for our gut microbes. So they are a source of energy and nutrition for our gut microbes and our body themselves can\u0027t use it. But our microbes convert them into really healthy chemicals for the rest of our body and they\u0027re often associated with bitter tastes as well as these very bright reds and blues and purple colours. It turns out that each time you have a slightly different rainbow or a different colour you\u0027ve got a different set of chemicals in there. And that diversity of chemicals is another reason that I tell people to eat a diversity of plants because that means that you\u0027re giving different chemical fertilisers to help produce lots of different gut microbes. And I think this new concept of how we need to look at food not from calories and fats, but from realising they\u0027re made of thousands of chemicals that you want to be the right chemicals to feed your gut microbes who in turn produce the chemicals that help your body, help your immune system, reduce your appetite, cravings all these kind of intricate signalling that, in evolution, we\u0027ve evolved to have. And evolution didn\u0027t allow us to suddenly have these artificial foods that change all those pathways that have taken millions of years to evolve and bypassing many of these other factors, which is why we overeat. So eating the rainbow is really important, but also realising other plants have polyphenols as well. And olive oil is a great example. In the past, people said it was bad because it had lots of fat in it and it has even lots of saturated fat in it. But every nutrition expert will tell you that it is a very healthy food, and it\u0027s healthy because it has lots of polyphenols in it. So the book is all about trying to dig into food so people understand themselves what are the good and the bad bits in it. And they don\u0027t just take the top line idea, they understand what it is they\u0027re eating and why. And if people understand some of these messages, they\u0027re much more likely, I think, to follow them sustainably, rather than just being told there\u0027s a rule out there that says you\u0027ve got to have your fibre day and that lumps in orange juice with it, which is, in my opinion, probably worse than Coca Cola for your body with something that is really healthy. It doesn\u0027t make any distinction. 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Most predictions concur that if we don’t change our habits fast, by 2050 the Earth will have lost most of its trees and habitable areas and amid climate-related chaos we will have run out of food. A 2018 UN report estimated starkly that just to limit global warming to below 2 per cent, we need to reduce meat eating by 90 per cent and increase consumption of protein in beans and legumes fourfold.\n\nHence if you want to eat and save the planet, you\u0027ll need to learn more about the ethical and environmental issues around the foods you eat.\nBuy (and freeze) more fruits and vegetables in season.\nEat a greater variety of beans and legumes (that fix nitrogen).\nReduce red meat consumption to once or twice per month and make it high-quality, local and organic.\nBuy less cow’s milk and fewer milk products, focusing on fermented milks and traditional cheeses.\nBuy more organic fruits and vegetables.\nGrow some vegetables and herbs in an indoor or outdoor garden.\nMake plants the main component of every meal and learn more recipes.\nReduce food waste by buying less, more often and locally and making soups and smoothies with leftovers.\nCompost food waste to enrich the soil in your garden if you have one. \n\nImportantly Professor Spector says there has been a standardisation of food, which has led to nutritional guidelines for calorie requirements that divide all adults into two groups – male or female – and a single group for macronutrients and vitamins. This does not take into account individual biology.\n\nWe all have individual responses to different foods – no two people respond in the same way, not even identical twins. Our response to foods depends on several factors, but is more influenced by our unique microbiome than our genes. Amending your diet can alter your gut bacteria and thus change your response to foods, stress, moods as well as helping weight loss and reducing inflammation. We share virtually all of our genes with each other and only around a quarter with our gut microbes for which we all have a unique set. Our responses to food change with age, menopause and hormone status, stress, sleep quality and illness, making us unique across the course of our lives as well as individually.\n\nThe final five tips include - aim for diversity in your diet including thirty different plant types each week. Keep a tally on the fridge door if it helps.Treat children’s gut microbes and diets with care and teach them about real food.\nSpread the word that UPFs should be avoided and are making us all sick. Experiment with your food to better understand your body and personal nutrition profile. Think of your food choices as transactions for both your and the planet’s future health.\n\nThe second part of the book, \"The Mediterranean Diet,\" is a detailed look at one of the healthiest diets in the world. Spector explains the key principles of the Mediterranean diet and provides recipes and meal plans to help you follow it.\n\nWith fruits for example, eat a diverse range of fruit in its natural form, ideally with the skin on. He says there are no ‘superberries’ but all berries are nutritional powerhouses providing the best value for fibre and polyphenols. Similarly virtually all vegetables (except iceberg lettuce) are good for you. Bright colours and bitter or strong flavours indicate high polyphenol content. Diversity is key with both. With legumes, he says introduce more legumes to your daily diet, such as peanuts at breakfast, and add lentils, peas and beans to lunch and dinner menus and especially while you\u0027re pregnant if you\u0027re not allergic yourself to help infants avoid allergies. This was revelatory for me. Unless you have coeliac disease, choosing gluten-free products is likely to negatively impact your gut microbiome. Oats and barley contain beta-glucan and are good examples of whole grains, especially in the unrefined steel-cut form and beware of any superfood 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DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunkParseStart = new Date().getTime();</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunk = [{"ty":"is","ibi":20808,"s":"\nBrown rice has much more fibre than white rice and a better glucose profile. Durum wheat pasta is a high-protein food with around 13 percent protein. Pasta can be a healthy part of our diet, especially as whole wheat or as a vehicle for plant-rich sauces. Bread is a good source of fibre and protein but can cause sugar spikes. Choose rye, wholegrain and mixed-flour breads with added seeds for fibre and variety. Mushrooms are a rich source of chemicals which play an important role in protecting human immune cells against diseases, such as cancer, and should be a large part of our diets.\n\nIn terms of meat, Professor Spector says there is little evidence that occasional good-quality meat consumption is associated with poor health outcomes. On the other hand, cheap processed meat products are definitely bad for our health. Reducing meat intakes, especially beef and lamb, can have major impacts on global warming and on your health if replaced with diverse vegetables.\n\nSimilarly with fish, unless you are pregnant or recovering from a heart attack, overhyped omega-3 is not a useful supplement. Half the fish we buy is fake, so check the origin and invest in good quality. Eating two portions of fish per week is not needed for health and is not sustainable for the current climate. Fish stocks will run out in most parts of the world within twenty years if we continue to fish at the current rate. Many prawns and other seafood are farmed in non-sustainable ways. Seaweed, on the other hand, is a food of the future with plenty of nutrients.\n\nDairy is also controversial. Drinking cow’s milk does not improve bone health or vitamin D status and likely increases weight, he says. \nDrinking cow’s milk boosts growth but is not necessary for children with adequately diverse diets. Hence choose organic, grass-fed and whole milk, but be aware of the environmental cost. Avoid flavoured yoghurts, fromage frais and fruit or sweetened yoghurts as they are not healthy and should not form part of children’s daily diet. Whilst Kefir and cultured milk products are rich sources of healthy probiotics and easy and cheap to make at home. Traditional cheeses are a rich source of live microbes, protein, calcium and vitamin D. However, all cheese has a big environmental footprint related to the large quantities of milk and water used.\n\nWhile plant-based ‘milks’ generally don’t contain as many calories, proteins and vitamins as cow’s milk, they are often highly processed. Eating high-quality extra virgin olive oil, or smaller quantities of butter or homemade buttermilk, is a better option. Nuts are increasingly being used as vegan dairy alternatives and are a great source of protein and healthy oleic acid fats.\n\nWhen it comes to eggs, it is a great source of nutrients, containing over 100 types of protein and all of the essential amino acids and multivitamins. Choose organic eggs from chickens who have plenty of access to the outdoors – they should have a clear transparent egg white when cracked. An egg a day is not harmful for your heart or general health, and many people can handle more.\n\nSugars are always a contentious issue.. Honey produces a similar effect on the body as table sugar, but it may help tickly coughs and hay fever thanks to its active ingredients. Dark chocolate has large amounts of polyphenols and fibre and is good for your gut. Look for the high-quality dark chocolate bars with only three or four ingredients. Beware of the many sugar aliases on food labels. ‘No added sugar’ products can contain sugar alcohols or sugars by other names, which are not necessarily good for us or our gut microbes, or artificial sweeteners, which may have a negative impact on our metabolism.\n\nIn terms of liquids, surprisingly he writes there is no need to drink eight glasses of water a day if you are not thirsty. Bottled water is no better than tap water in most high-income countries. 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To make our food choices more scientific is to rob them of their cultural origins and history. In the past, our diet was something we learned through our culture and personal taste. Not to mention, the massive increase of low-fat products on the market has coincided with an astonishing increase in obesity and diabetes in America.\n\nAs for the main goal of nutritionism – a reduction in heart disease – deaths from heart disease have fallen 50 percent since 1969, a fact that low-fat campaigns have as their motto. However, though such deaths declined significantly, hospital admissions for heart attacks did not. This suggests that the cause of the decline is not the change in our diet, but an improvement in medical care.\n\nPollan blames our poor health on the Western diet. He says this is because the diet largely consists of processed foods, full of refined sugar and flour. Moreover, it doesn’t include a sufficient amount of fruits, vegetables and whole grains.\n\nIn the 1930s, for example, a dentist named Weston A. Price traveled the world searching for isolated populations that subsisted solely on a native diet. He discovered that these populations, in places as distinct as the Arctic and Australia, and with equally different diets, had no need for dental care. Those people who weren’t exposed to refined flour, sugar and chemical vegetable oils didn’t suffer from chronic diseases or tooth decay.\n\nAs a result, the author believes we need to start thinking of food as a relationship, and health as the product of being in it. What Price concluded in 1939 is that the common factor of people in good health is a diet comprising fresh foods from animals, and plants from nutrient-rich soils. In other words, the issue of diet and health is one of the relationship between food and ecology. Unfortunately, the Western diet is now largely an industrialised process. \n\nThe achievements of industrial agriculture have come at a high cost. One of the most important was the dietary shift from whole foods (natural) to refined foods (processed). Refined food is when food production has undergone a process of chemical and biological simplification. To make food last longer, it’s refined and chemically treated – or, in simple terms, its nutrients are taken away. Studies show that, today, you’ll have to eat three apples to get the same amount of iron provided by one apple in 1940.\n\nFor years, scientists have known that refined carbohydrates increase the risk of developing several chronic diseases – such as diabetes and heart disease – and that whole grains reduce that risk. But, at this point in our history, whole grains are not recognized as part of the Western diet.\n\nWhich is why we need to escape the Western diet and return to a “food culture.” Instead of looking for alternatives to the Western diet, the food industry has periodically created new theories that claimed to find the single “problem nutrient” to explain the current failings of the Western diet. Pollan believes the food industry needs such theories so that it can regularly redesign and repackage processed food products. \n\nNew theories benefit the health industry too, by giving licences to create new treatments, drugs and procedures to manage diabetes, high-blood pressure and cholesterol.\n\nSo first of all, choose natural, simple and unpretentious food. He says if your great-grandmother wouldn’t recognize it as food, then it’s probably not food. Second, stay away from products that have more than five ingredients. 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DOCS_modelChunkLoadStart = new Date().getTime(); _getTimingInstance().incrementTime('mp', DOCS_modelChunkLoadStart - DOCS_modelChunkParseStart); DOCS_warmStartDocumentLoader.loadModelChunk(DOCS_modelChunk); DOCS_modelChunk = undefined;</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunkParseStart = new Date().getTime();</script><script type="text/javascript" nonce="975DdaantHzse9RinlG9ZQ">DOCS_modelChunk = [{"ty":"is","ibi":37853,"s":"\nPrioritising plants doesn’t necessarily mean cutting out meat from your diet. Even though meat provides just one vitamin (B12) that can’t be acquired from any other food, there’s no health reason to exclude meat from one’s diet. Remember, however, that although meat acquires many nutrients due to its place at the top of the food chain, this means that it also collects many toxins. Finally, it’s important to have a diverse diet. And finally, give priority to quality over quantity, as the better the food, the less you’ll need to satisfy your hunger and cook whenever you can.\n\n\nSo to sum up: \n\nIn Food for Life, Professor Spector lays out some key tips.\nSleep well and exercise regularly.\nAvoid snacking and allow occasional long fasting intervals.\nTry to eat up to thirty plant varieties a week, including nuts, seeds and spices.\nDrink only moderate amounts of ideally high-polyphenol alcohol.\nEat fruit and vegetables high in polyphenols and fibre.\nEat less but higher-quality meat and fish.\nIgnore calorie counts and seek out the higher nutritional quality of foods with the same calorific value.\nThink about origins and ingredients – and how they affect your microbes.\nSupport small food producers and local shops instead of supermarkets.\nThink about the environmental impact of your food choices.\nEat fungi regularly.\nDon’t use supplements unless you are ill or pregnant.\nAlways opt for real food when you have a choice.\nIf eating convenience foods, choose the least processed ones, with the fewest ingredients.\nDon’t follow blindly what someone else says is good for them – no one is average.\nUnderstand that food is medicine and the right diet can be as effective as many drugs.\nEat something fermented every day and become an expert in fermenting.\nCook for yourself whenever you can.\nTry to look at all food through a different lens.\nExperiment on yourself and try something new.\n\nThe future of food includes:\nLocally grown, seasonal fruits and vegetables will return to our kitchens.\nWe will soon be eating meat, fish and fungi protein grown ethically in labs.\nMeat and dairy replacements will continue to diversify with greater environmental awareness.\nIndividual diet scores from new tech and AI will replace governmental guidelines and shape our food choices to suit our personal biology.\nIt will be essential to modify UPFs so that they don’t cause us harm.\n\nIn Pollan\u0027s book In Defense of Food, he says although nutritionism’s slogan is to promote health by consuming specific nutrients, it is actually the main cause of many Western diseases. However, it’s possible to get away from the Western diet with just three simple steps: eat real food; mostly plants; and not too much.\n\n As someone with irritable bowel syndrome, food is an incredibly important part of my life, and it has dominated it considerably. But as always, please speak to a health professional if you\u0027re making any changes. Please join in on the conversation by following @howtobe247 on Instagram, Twitter, and Facebook, and subscribe to the podcast, which can be found via www.howtobe247.com. \n\nPlease do leave a review if you found this helpful and you want to be featured! Remember to check out Patreon for exclusive unseen bonus material from every single interview, all for a price of coffee - and don\u0027t forget to check out the new website!\n\nBefore we go, here are Kim Kulp, a registered dietitian, speaker and gut health expert, Lisann Valentin who is an actor, author and Intuitive Coach, Patricia Kolesa who is a registered dietician, and Abigail Ireland, who runs a leadership and training consultancy called Understanding Performance \n\non their thoughts. See you next week!\n\nKIM KULP: There are so many conflicting messages out there today, which has made nutrition more confusing than ever. It\u0027s important to know what you\u0027re eating since food provides the nutrients we need as well as the food for the microbes in our gut. Research is showing us how much our physical and mental health is also connected to these gut microbes. In order to eat well, we need to include more plants in our diets. 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From The Podcast
How To Be...Books Podcast
Discovering what makes us human, exploring important life hacks, and "how to be", whilst highlighting the most important intersectional nonfiction books our there. The How To Be...Books Podcast looks at improving mental health and wellbeing, as well as creating social change through reading and interviewing mind-blowing authors.Have you ever thought why is it that my friends, colleagues, and acquaintances can do so much more than me? Well if you have, you're not alone. From confidence, persistence, motivation, to resilience - these life skills can help us go a long way in believing in ourselves. Not to mention, we live in a polarised world where conversations have broken down, so we've opened a space for those difficult chats.We will try examine the tips and guides out there to see if it can help. Whilst I am no expert by any means, I have lived experience of feeling different and misunderstood, so hopefully we can take this path of enhancement together. PS. I do not receive commission for the books and guides reviewed.Hit subscribe if you like it!Join Podchaser to...
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