The mind working in harmony with the body is where we find our power, and let's not sugar coat it, to get the body and mind aligned is a challenging journey. There is no point selling an idea that this is easy, it is however simple and gets much easier when given the right information.
“Once people start seeing that there is this link between the food we eat, our microbes and our immune systems, I think that changes the way we think about food. It’s not just fuel. It really is changing the way our body works.” Spector says.
Finding the right information however is hard, and so it is helpful to be able to cut through all the media bullshit and the other smelly nonsense being promoted by food companies with simple tips and advice. My intention here is health and wellbeing, NOT to extract your cash like the food companies who are making you unwell and unhealthier in every way, mentally, physically and financially, then selling you a load of "health" supplements and other shit that you don't need.
Why does it matter? Well, it would be either a very ignorant or incredibly stupid person to argue there are not clear signs of stress around the world. We have escalating global conflicts, a total lack of compassion, and increasingly a famine of meaningful connection, with a billion people still going to bed hungry and a child dying of starvation every six seconds.
The effects are easy to see, mental health has crashed, we have a global financial crisis, debt, civil unrest, and wars that are all now of atomic proportions. The world is more disconnected through connection than ever. And while it is all overwhelming to try and think about solutions on a global scale, the one very important factor we can focus on is how we make ourselves well. And so then how do we help ourselves, families and communities?
“A very pleasant surprise was that items I thought were naughty but that I enjoyed immensely, like strong coffee, dark chocolate, nuts, high fat yoghurt, wine and cheese, are actually likely to be healthy for me and my microbes.”
― Tim Spector
To turn the tide on declining physical health and mental wellbeing, it is essential to look within ourselves first, finding ways that we can help ourselves to be healthier, fitter, stronger and more capable of helping and supporting others. All positive change and transformation comes from within, and that fundamentally starts with a change of how we see ourselves, and then how we look after our mind and body.
After all, we are all human beings, real people struggling through real suffering, real families, real feelings, and regardless of financial position, status in society or political influence, we all have pain of some kind that increases daily with global conflict and a growing famine on empathy. And this is something we can focus on with an effort to clear our minds, clean our bodies, and in doing so dramatically improve physical wellbeing and our mental health.
So let's ask the question.
What if everything that you knew about health was wrong, if calories didn’t count and food labels lied?
That is exactly what Tim Spector OBE says in his multiple books, innumerable articles and TV appearances. Following the ancient Greek belief that food is medicine, Tim has made it his mission to let people know how central gut health is to overall health, affecting your immune system, energy and even mental health.
In this essential conversation, Tim discusses everything you need to know for your health, from eating the rainbow to fasting, this episode will change the way that you look at food and diets forever.
You can have a listen to this really interesting podcast here with Steven Bartlett where they cover some very interesting Topics: Professional bio Why are you doing this The gut microbiome The counting calorie myth Definition of quality food Intermittent fasting The myth around vitamins The Keto diet Coffee Gluten intolerance Exercise Sugary vs zero sugar drinks The link between the microbiome & our mood Focus & ADHD.
If you don’t fancy the podcast (it is very interesting) here are a few of my notes which I hope you will find helpful and useful on your own journey of improving health and wellbeing in a world selling lies that are hurting us all.
20 things you should know that people aren't being told.
Calorie counting is bullshit and is a terrible concept on every level.
It is pretty much impossible to count calories accurately.
Sugar free, fat free brands are all marketing bullshit.
All sweeteners and sugar replacements are bullshit.
Health, energy and weight is to do with mindset and gut bacteria.
The keto diet is just an improved way to eat with a wider range of real foods.
Vitamin supplements are bullshit, they do not work in any way.
We must lower our intake of breads, refined carbs, and sugars.
Black coffee increases life span, focus, and sports performance.
Gluten is not the problem for nearly everyone.
It is likely a poor diet and IBS is a problem not Gluten.
Gut focused eating can be an effective cure for IBS.
Gut focused eating can cure other health issues.
Gut focused eating also positively impacts mood.
Gut focused eating also reduces depression.
Gut focused eating also reduces anxiety.
Gut focused eating can positively impact the symptoms of ADHD.
Gut focused eating can have a huge positive impact on overall wellbeing.
Nothing is banned, everything in moderation including moderation.
Exercise is great for health, heart, mental wellbeing, and has many other benefits.
20 things that actually matter to us when thinking about the food.
Ultra processed food is killing us, literally.
Bright coloured foods are always best.
Eating a diverse plant-based diet is ideal.
Pro biotics Gut microbes are a key component of wellbeing.
Yoghurts and gut boosting foods should be part of your diet.
Loose leaf foods with your bright coloured foods are best.
Less meat and fish unless it is organic and unprocessed.
30 different plants a week. (Nut, seed, herb, spice, coffee, tea, etc)
Cut out processed foods which are full of anti-biotics.
The more it sells itself the less you should eat it.
If you can't recognise it as being alive do not eat it.
Eat food in its purest form where possible.
Stay away from food in packages.
Most unprocessed food is good.
Virgin olive oil is a winner.
No fruit juices/sugar.
Dark chocolate wins.
Coffee in moderation.
Green/Mint teas.
Eat well! 😊
In summary while many diets eschew certain food groups, Spector focuses on incorporating as much variety as possible: at least 30 different plants a week – including nuts, seeds, pulses, whole grains, fruits and vegetables – on top of starchy staples such as potatoes or rice.
The reason? He believes that diversity is crucial to warding off infections, combating age-related diseases and maintaining a healthy weight.
“It’s that diversity of gut microbes that gives you a diversity of chemicals and, we believe, a healthier immune system and a better metabolism,” Spector says.
Finding a balance here is key, there are no perfect humans, perfect diets or perfect anything. Set out for long term sustainability and small changes that are enjoyable. Have a Mon to Friday plan. And if you like tequila, crisps, pizza and other shit like I do, eat that on a Saturday, in moderation. The simple fact is that given the average person's current diet, any positive step would be a good change.
A good place to start is with time restricted eating which is a very powerful and proven step forward. Initially this simple step requires no change to what you eat, just the times when you eat it. Keeping an eating window to sensible eating between 9am and 7pm for example.
The goal of nutritional diversity is to cultivate a healthy microbiome – the micro-organisms living in our gut – which plays a vital role in digesting food, regulating our immune systems, and tweaking our brain chemistries through the chemicals they produce. So a few more nuts, seeds, herbs, spices and vegetables is the winner for great health, energy, weight loss and mental wellbeing. Just throw stuff in and see what works.
It really is worth listening to the podcast and having a read of this article to know why this all is the way it is. What we should do about it. And how we can help ourselves live a healthier and happier daily life for longer.
And a final point about how exercise fits into this equation and improved wellbeing. While exercise is great for health, heart, mental wellbeing, and has many other benefits when incorporated into our daily lives, exercise does not help weight loss. Yes, that is correct, in no way does exercise help weight loss without a change in our eating habits that are aligned to a healthy gut. So next time you are being sold the idea that a 20 mile run will help with a terrible diet. Think again.
Something for us all to think about. 😊
And why do I care? Why bother writing this stuff?
Very simply, I am relentlessly committed to the idea that there is nothing more powerful than a changed mind, when we can change one mind we positively transform one life. One becomes two, two becomes four and exponentially compounded growth becomes a billion lives faster than you may think. Yet it all must start with our own mind, our own life, our own behaviours.
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