title
What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector

description
There's a lot of conflicting info out there about how to eat healthily. Tim Spector studies the microbiome to gain insight into how its diversity can impact health outcomes. Subscribe for regular science videos: http://bit.ly/RiSubscRibe Tim's book "The Diet Myth" is available now: https://geni.us/IiPo The microbiome is the community of 100 trillion microbes that live in our colon that are like a virtual organ. This organ is key to our digestion, appetite, mood, metabolism, and control of our immune system. It is also key to how we respond to immunotherapy and chemotherapy. The TwinsUK cohort of 12,000+ twins has been running for nearly 25 years and is now the most intensively studied group of humans on the planet (www.twinsuk.ac.uk). Having deep sequence, metabolites, epigenetics, immune traits and dietary and health data, in 2012 a stool collection for 16S microbiome, metagenomes and metabolomics was added. They are currently using the microbiome data and cohort to provide novel measures of health, such as the level of microbial diversity and a new measure – the microbial health index and how this impacts overall health outcomes. Tim Spector's team's twin work has also enabled them to gain insights into the microbiome and immune interactions of the upper colon and small intestine via colonoscopy and interventions. Every medical professional needs to know about maintaining a healthy microbiome from birth to death. Tim Spector is a Professor of Genetic Epidemiology and Director of the TwinsUK Registry at Kings College, London and has recently been elected to the prestigious Fellowship of the Academy of Medical Sciences. This talk was filmed in the Ri on 15 October 2018. --- A very special thank you to our Patreon supporters who help make these videos happen, especially: Alessandro Mecca, Ashok Bommisetti, bestape, Robert Hillier, David Lindo, Elizabeth Greasley, Greg Nagel, Dave Ostler, John Pollock, Lester Su, Osian Gwyn Williams, Radu Tizu, Rebecca Pan, Roger Baker, Sergei Solovev, and Will Knott. --- The Ri is on Patreon: https://www.patreon.com/TheRoyalInstitution and Twitter: http://twitter.com/ri_science and Facebook: http://www.facebook.com/royalinstitution and Tumblr: http://ri-science.tumblr.com/ Our editorial policy: http://www.rigb.org/home/editorial-policy Subscribe for the latest science videos: http://bit.ly/RiNewsletter Product links on this page may be affiliate links which means it won't cost you any extra but we may earn a small commission if you decide to purchase through the link.

detail
{'title': 'What Role Does our Microbiome Play in a Healthy Diet? - with Tim Spector', 'heatmap': [{'end': 934.555, 'start': 908.605, 'weight': 0.704}, {'end': 1720.866, 'start': 1685.392, 'weight': 1}], 'summary': 'Features tim spector discussing the impact of the human microbiome on diet and health, highlighting individuality, gut health, dietary diversity, and the influence of antibiotics, diet, and fiber on gut microbes and weight. it also explores the potential of microbiome manipulation through diet and environment.', 'chapters': [{'end': 225.26, 'segs': [{'end': 200.422, 'src': 'embed', 'start': 36.138, 'weight': 0, 'content': [{'end': 43.221, 'text': 'I was doing something called ski touring in Italy, which is a strange, rather silly sport,', 'start': 36.138, 'duration': 7.083}, {'end': 46.083, 'text': 'where you walk up for six hours and you ski down for an hour.', 'start': 43.221, 'duration': 2.862}, {'end': 48.204, 'text': "And it's very tiring.", 'start': 46.983, 'duration': 1.221}, {'end': 54.167, 'text': 'And at the last day, and I was really not feeling well, and I started falling all over the place, and I thought, oh, well, this is..', 'start': 48.644, 'duration': 5.523}, {'end': 58.665, 'text': 'just the end of a long week, got to the bottom, and I had double vision.', 'start': 55.683, 'duration': 2.982}, {'end': 73.092, 'text': "And this persisted, and being a medical doctor, I realized this wasn't good news, that it was either MS, brain tumor, or some form of stroke.", 'start': 59.685, 'duration': 13.407}, {'end': 75.273, 'text': 'None of them were particularly great.', 'start': 73.872, 'duration': 1.401}, {'end': 84.318, 'text': 'And so, after a very stressful few months of scans and things, it turned out I had a very small occlusion, a sort of micro stroke, if you like,', 'start': 75.973, 'duration': 8.345}, {'end': 88.757, 'text': 'of the vessel supplying the eye nerves.', 'start': 85.336, 'duration': 3.421}, {'end': 96.958, 'text': 'Now my blood pressure went up and suddenly I went from being healthy to being, like most people, slightly unhealthy,', 'start': 89.277, 'duration': 7.681}, {'end': 101.959, 'text': 'with some disease taking tablets and wanting to help improve my health.', 'start': 96.958, 'duration': 5.001}, {'end': 103.639, 'text': "And I thought I'm a doctor.", 'start': 102.259, 'duration': 1.38}, {'end': 111.52, 'text': "I've been studying obesity genetics for 20 years should be fairly straightforward to work out the best way to lose weight and exactly what to eat.", 'start': 103.639, 'duration': 7.881}, {'end': 114.681, 'text': 'And I was completely mistaken.', 'start': 112.161, 'duration': 2.52}, {'end': 117.356, 'text': 'Nothing could be harder.', 'start': 116.235, 'duration': 1.121}, {'end': 126.803, 'text': 'And when you went to the internet, you were faced with masses of quackery and obsessional religious groups,', 'start': 118.016, 'duration': 8.787}, {'end': 130.545, 'text': 'stating that their way was the only true path to salvation.', 'start': 126.803, 'duration': 3.742}, {'end': 137.891, 'text': "And also even the government's own advice, the Public Health England advice about nutrition.", 'start': 131.607, 'duration': 6.284}, {'end': 142.775, 'text': 'Yes, it contains some facts which were accepted by everybody.', 'start': 139.052, 'duration': 3.723}, {'end': 149.346, 'text': 'eat more plants and vegetables, eat a bit less of it, eat less processed foods and less sugar.', 'start': 143.365, 'duration': 5.981}, {'end': 161.768, 'text': 'But at least half of it was extremely contentious and without any evidence base, such as eat less salt, have more starchy foods,', 'start': 149.786, 'duration': 11.982}, {'end': 175.684, 'text': 'eat regularly small amounts and often rather than in short periods, have food supplements, use artificial sweeteners rather than sugar and, above all,', 'start': 161.768, 'duration': 13.916}, {'end': 177.224, 'text': 'count calories.', 'start': 175.684, 'duration': 1.54}, {'end': 181.345, 'text': 'and all this is without any real evidence base.', 'start': 177.224, 'duration': 4.121}, {'end': 184.706, 'text': 'some of it has actually been disproven by other randomized trials.', 'start': 181.345, 'duration': 3.361}, {'end': 194.588, 'text': 'so, and the whole idea really of the last 40 years of nutrition and telling people to count calories has been totally flawed.', 'start': 184.706, 'duration': 9.882}, {'end': 200.422, 'text': 'even the most hardened, obsessional nutritionists cannot possibly count their own calories,', 'start': 194.588, 'duration': 5.834}], 'summary': 'A doctor experienced a micro stroke while ski touring in italy, leading to a new understanding of nutrition and weight loss challenges.', 'duration': 164.284, 'max_score': 36.138, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ36138.jpg'}], 'start': 14.854, 'title': 'Health risks and nutrition misconceptions', 'summary': "Delves into the speaker's personal experience of a micro stroke, emphasizing the potential dangers. it also exposes the flaws in nutrition advice and the inefficacy of calorie counting, citing the rise in obesity rates despite following these recommendations.", 'chapters': [{'end': 88.757, 'start': 14.854, 'title': 'Micro stroke and health', 'summary': "Discusses the speaker's personal experience of suffering from a micro stroke while ski touring in italy, highlighting the potential dangers and consequences of such health issues.", 'duration': 73.903, 'highlights': ['The speaker recounts a personal experience of suffering from a micro stroke while ski touring in Italy, emphasizing the potential dangers and consequences of such health issues.', 'The speaker, being a medical doctor, realized the severity of the situation and the potential diagnoses of MS, brain tumor, or some form of stroke.', "The speaker's stressful few months of scans and tests culminated in the discovery of a very small occlusion, a sort of micro stroke, affecting the vessel supplying the eye nerves."]}, {'end': 225.26, 'start': 89.277, 'title': 'Flawed nutrition advice and counting calories', 'summary': 'Highlights the flawed nutrition advice and the ineffectiveness of counting calories, revealing the lack of evidence and the rise in obesity rates despite following these recommendations.', 'duration': 135.983, 'highlights': ['The flawed nutrition advice and the ineffectiveness of counting calories, revealing the lack of evidence and the rise in obesity rates despite following these recommendations.', 'The challenge of finding the best way to lose weight and eat properly, despite studying obesity genetics for 20 years, which emphasizes the difficulty in determining the most effective approach to weight loss.', 'The prevalence of quackery, obsessional religious groups, and controversial government advice on nutrition, highlighting the confusion and misinformation surrounding dietary recommendations.', 'The lack of evidence base for many dietary guidelines, including contentious recommendations like eating less salt, having more starchy foods, and using artificial sweeteners, indicating the questionable basis for these widely accepted suggestions.', 'The inability to accurately count calories due to errors in food labeling and the flawed concept of calorie counting as a strategy for weight management, demonstrating the futility of this common practice in addressing obesity.']}], 'duration': 210.406, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ14854.jpg', 'highlights': ['The speaker recounts a personal experience of suffering from a micro stroke while ski touring in Italy, emphasizing the potential dangers and consequences of such health issues.', 'The flawed nutrition advice and the ineffectiveness of counting calories, revealing the lack of evidence and the rise in obesity rates despite following these recommendations.', 'The speaker, being a medical doctor, realized the severity of the situation and the potential diagnoses of MS, brain tumor, or some form of stroke.', 'The challenge of finding the best way to lose weight and eat properly, despite studying obesity genetics for 20 years, which emphasizes the difficulty in determining the most effective approach to weight loss.', 'The prevalence of quackery, obsessional religious groups, and controversial government advice on nutrition, highlighting the confusion and misinformation surrounding dietary recommendations.', 'The lack of evidence base for many dietary guidelines, including contentious recommendations like eating less salt, having more starchy foods, and using artificial sweeteners, indicating the questionable basis for these widely accepted suggestions.', "The speaker's stressful few months of scans and tests culminated in the discovery of a very small occlusion, a sort of micro stroke, affecting the vessel supplying the eye nerves.", 'The inability to accurately count calories due to errors in food labeling and the flawed concept of calorie counting as a strategy for weight management, demonstrating the futility of this common practice in addressing obesity.']}, {'end': 628.805, 'segs': [{'end': 266.108, 'src': 'embed', 'start': 225.26, 'weight': 0, 'content': [{'end': 226.52, 'text': "and that's something else.", 'start': 225.26, 'duration': 1.26}, {'end': 229.461, 'text': 'that to explain all these discrepancies.', 'start': 226.52, 'duration': 2.941}, {'end': 239.805, 'text': "and what this was was, for me, the understanding that there's a new organ in our bodies, a newly discovered organ that we call the microbiome,", 'start': 229.461, 'duration': 10.344}, {'end': 243.986, 'text': 'which is the community of microbes that live in our bodies.', 'start': 239.805, 'duration': 4.181}, {'end': 251.965, 'text': "on our bodies, we're surrounded by it everywhere in this room, but in ourselves, 99% of them live in our lower intestines.", 'start': 243.986, 'duration': 7.979}, {'end': 266.108, 'text': 'And this community, which includes bacteria, fungi, viruses and other organisms called archaea and protists, all live together,', 'start': 253.825, 'duration': 12.283}], 'summary': 'Newly discovered microbiome, 99% in lower intestines, community of microbes.', 'duration': 40.848, 'max_score': 225.26, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ225260.jpg'}, {'end': 358.049, 'src': 'embed', 'start': 333.515, 'weight': 1, 'content': [{'end': 339.018, 'text': "But if I asked you to compare your microbiomes, you wouldn't be anywhere near fifth cousins.", 'start': 333.515, 'duration': 5.503}, {'end': 346.702, 'text': "You'd probably be like 10th or 12th cousins, because you'd only share about 25% of your microbes with each other.", 'start': 339.598, 'duration': 7.104}, {'end': 352.725, 'text': 'And all of you are going to have very individual microbes, unique microbes only to you.', 'start': 346.722, 'duration': 6.003}, {'end': 356.809, 'text': 'For some reason, they like only you.', 'start': 355.168, 'duration': 1.641}, {'end': 358.049, 'text': "They don't like your neighbor.", 'start': 356.989, 'duration': 1.06}], 'summary': 'People share about 25% of their microbes, making them like 10th or 12th cousins with unique individual microbes.', 'duration': 24.534, 'max_score': 333.515, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ333515.jpg'}, {'end': 411.271, 'src': 'embed', 'start': 388.667, 'weight': 2, 'content': [{'end': 397.288, 'text': 'you also see differences in the population of fourfold differences in how people will gain or lose weight on exactly the same food.', 'start': 388.667, 'duration': 8.621}, {'end': 398.188, 'text': "and we've all seen that.", 'start': 397.288, 'duration': 0.9}, {'end': 406.23, 'text': "we've all seen some people that seem to do very differently and they say i need, i need lettuce, and no one says i, i eat masses of cake every day.", 'start': 398.188, 'duration': 8.042}, {'end': 411.271, 'text': "and we've always said all that must be genetic or metabolism or something weak.", 'start': 406.23, 'duration': 5.041}], 'summary': 'Population shows 4x difference in weight gain/loss on same food.', 'duration': 22.604, 'max_score': 388.667, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ388667.jpg'}, {'end': 478.543, 'src': 'embed', 'start': 428.125, 'weight': 3, 'content': [{'end': 436.747, 'text': "They can alter whether you're likely to get an allergy and we're in an epidemic, if you haven't noticed of food allergy at the moment in young people,", 'start': 428.125, 'duration': 8.622}, {'end': 440.448, 'text': "whereas I didn't know anyone when I went to school who had food allergy.", 'start': 436.747, 'duration': 3.701}, {'end': 442.448, 'text': "Now, everyone's got it.", 'start': 441.488, 'duration': 0.96}, {'end': 452.088, 'text': 'And these microbes are the keys to allergy, about how our immune system recognizes threats and gets it wrong or right.', 'start': 444.143, 'duration': 7.945}, {'end': 463.176, 'text': 'Also, they can change chemicals in the brain, making you hungrier or thirstier or choose certain foods.', 'start': 452.949, 'duration': 10.227}, {'end': 466.178, 'text': 'Certainly in insects, they can do that, decide what you want to eat.', 'start': 463.236, 'duration': 2.942}, {'end': 469.14, 'text': 'They can also alter your mood.', 'start': 467.218, 'duration': 1.922}, {'end': 478.543, 'text': 'They produce metabolites like serotonin, which are responsible for anxiety and depression, and many drugs are based on that.', 'start': 469.5, 'duration': 9.043}], 'summary': 'Microbes can impact allergy prevalence and alter brain chemicals, affecting hunger, mood, and food choices.', 'duration': 50.418, 'max_score': 428.125, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ428125.jpg'}, {'end': 552.417, 'src': 'embed', 'start': 527.837, 'weight': 5, 'content': [{'end': 535.204, 'text': 'what we find in every single study where we can buy, compare people, a group of people with a disease,', 'start': 527.837, 'duration': 7.367}, {'end': 543.895, 'text': "say it's diabetes or it could be colitis or food allergy, or Parkinson's or depression, whatever it is, with that other group.", 'start': 535.204, 'duration': 8.691}, {'end': 551.397, 'text': 'the super healthy will always find that the group with the disease have a less diverse microbiome community.', 'start': 543.895, 'duration': 7.502}, {'end': 552.417, 'text': 'they have less species.', 'start': 551.397, 'duration': 1.02}], 'summary': 'Studies show that people with diseases have less diverse microbiome communities.', 'duration': 24.58, 'max_score': 527.837, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ527837.jpg'}], 'start': 225.26, 'title': 'Human microbiome and its impact', 'summary': 'Discusses the human microbiome as a newly discovered organ, with as many cells and a thousand times more genes than our bodies, highlighting individuality and how it affects diet variability, gut health, weight, allergies, immune responses, brain chemicals, and mood, with people sharing only about 25% of their microbes.', 'chapters': [{'end': 358.049, 'start': 225.26, 'title': 'The human microbiome: a new organ', 'summary': 'Discusses the discovery of the microbiome as a newly discovered organ in our bodies, consisting of a community of microbes living in our lower intestines, with as many cells and a thousand times more genes than our own body, and highlights the individuality of microbiomes, as people only share about 25% of their microbes with each other.', 'duration': 132.789, 'highlights': ['The microbiome is a newly discovered organ in our bodies, consisting of a community of microbes living in our lower intestines, with as many cells and a thousand times more genes than our own body.', 'Individual microbiomes are highly unique, as people only share about 25% of their microbes with each other, highlighting the individuality and diversity of microbial communities within individuals.', 'The microbiome interacts with our diet and is essential to all facets of our life, with each gene capable of being a chemical factory that can produce various chemicals, proteins, and hormones necessary for the body.']}, {'end': 478.543, 'start': 359.07, 'title': 'Microbes and diet variability', 'summary': 'Discusses how individual differences in microbes contribute to diet variability, affecting weight gain/loss, allergies, immune responses, brain chemicals, and mood.', 'duration': 119.473, 'highlights': ['Microbes play a significant role in diet variability, with differences in microbes explaining fourfold differences in weight gain/loss on the same food.', 'Microbes influence the likelihood of developing food allergies, contributing to the current epidemic of food allergies in young people.', 'The chapter highlights the impact of microbes on brain chemicals, mood, and mental health, including their role in producing metabolites like serotonin, which are linked to anxiety and depression.', "The differences in microbes in our bodies explain the individuality in dietary needs and responses, leading to the understanding that there is no 'one diet fits all'."]}, {'end': 628.805, 'start': 478.543, 'title': 'Microbiome and gut health', 'summary': 'Highlights the importance of microbiome in maintaining gut health, emphasizing that diseased individuals have less diverse microbiome communities and compares it to a healthy english country garden versus a sick arizona backyard, where the former is more productive and diverse.', 'duration': 150.262, 'highlights': ['The super healthy will always find that the group with the disease have a less diverse microbiome community. they have less species. Diseased individuals have a less diverse microbiome community, with fewer species compared to healthy individuals.', "The sick people, their guts look like an Arizona backyard, okay? Bit of toxic waste, a few nasty bugs there taking over. It's very easy to transform that. The microbiome of sick individuals is likened to an Arizona backyard, with toxic waste and fewer productive microbes, making it easy for invaders to take over.", "The more you've got of these guys, the better it is. Having a diverse microbiome community is crucial for gut health and overall well-being."]}], 'duration': 403.545, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ225260.jpg', 'highlights': ['The microbiome is a newly discovered organ with as many cells and a thousand times more genes than our bodies.', 'Individual microbiomes are highly unique, with people sharing only about 25% of their microbes.', 'Microbes play a significant role in diet variability, explaining fourfold differences in weight gain/loss on the same food.', 'Microbes influence the likelihood of developing food allergies, contributing to the current epidemic of food allergies in young people.', 'Microbes impact brain chemicals, mood, and mental health, including their role in producing metabolites like serotonin linked to anxiety and depression.', 'Diseased individuals have a less diverse microbiome community, with fewer species compared to healthy individuals.', 'Having a diverse microbiome community is crucial for gut health and overall well-being.']}, {'end': 862.247, 'segs': [{'end': 729.437, 'src': 'embed', 'start': 683.117, 'weight': 0, 'content': [{'end': 687.778, 'text': 'We can clearly show differences between Americans and Brits just based on their microbes.', 'start': 683.117, 'duration': 4.661}, {'end': 694.739, 'text': 'And we can tell differences between Northerners and Southerners and of people living in the country and people in towns.', 'start': 688.278, 'duration': 6.461}, {'end': 699.76, 'text': "Now, we can't go into individual differences in terms of microbes, but we can see those patterns.", 'start': 695.499, 'duration': 4.261}, {'end': 704.621, 'text': "And the good news is we're not quite as unhealthy as the Americans.", 'start': 700.6, 'duration': 4.021}, {'end': 709.327, 'text': 'but I think we do pretty badly on the world scale.', 'start': 705.865, 'duration': 3.462}, {'end': 718.351, 'text': "And the one thing that determined this summary gut health, if you like, which I'm calling diversity.", 'start': 710.647, 'duration': 7.704}, {'end': 720.112, 'text': 'we want maximum diversity.', 'start': 718.351, 'duration': 1.761}, {'end': 729.437, 'text': 'the number one thing we found was not whether you were vegan, not whether you were vegetarian, not whether you were gluten-free or lactose-free,', 'start': 720.112, 'duration': 9.325}], 'summary': 'Microbial differences between americans and brits, northerners and southerners, and urban and rural dwellers. brits are healthier than americans but still fare poorly globally. gut health is determined by diversity, not specific diets.', 'duration': 46.32, 'max_score': 683.117, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ683117.jpg'}, {'end': 808.07, 'src': 'embed', 'start': 780.798, 'weight': 2, 'content': [{'end': 789.355, 'text': 'now the government tells us to cut down on sugar and they Also tell us to cut down on antibiotics,', 'start': 780.798, 'duration': 8.557}, {'end': 796.381, 'text': "and we know that antibiotics are really bad for your guts and today they're given out like Smarties.", 'start': 789.355, 'duration': 7.026}, {'end': 800.604, 'text': 'but we know that children given antibiotics do get fatter and do have more allergies.', 'start': 796.381, 'duration': 4.223}, {'end': 808.07, 'text': "It's very hard to avoid it because a lot of antibiotics are in our food, in our meat, particularly if it's cheap or processed meat.", 'start': 801.345, 'duration': 6.725}], 'summary': 'Government advises reducing sugar and antibiotics; overuse linked to weight gain and allergies in children.', 'duration': 27.272, 'max_score': 780.798, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ780798.jpg'}], 'start': 630.886, 'title': 'Microbiome and gut health', 'summary': 'Discusses a citizen science project with 11,000 participants, revealing gut microbe patterns and emphasizing dietary diversity, while highlighting negative impacts of antibiotics, emulsifiers, and artificial sweeteners on gut health.', 'chapters': [{'end': 862.247, 'start': 630.886, 'title': 'Microbiome and gut health', 'summary': 'Discusses the findings of a citizen science project involving 11,000 participants, revealing patterns in gut microbes and emphasizing the importance of dietary diversity, while also highlighting the negative impacts of antibiotics, emulsifiers, and artificial sweeteners on gut health.', 'duration': 231.361, 'highlights': ['The chapter discusses the findings of a citizen science project involving 11,000 participants, revealing patterns in gut microbes. The project involved 11,000 participants and showed clear differences in gut microbes between Americans and Brits, as well as between Northerners and Southerners.', 'Emphasizes the importance of dietary diversity for gut health, with the number of different plants eaten each week being more crucial than specific dietary labels. The number of different plants eaten each week was found to be more important for gut health than specific dietary labels like vegan, vegetarian, or gluten-free, highlighting the significance of dietary diversity.', 'Highlights the negative impacts of antibiotics, emulsifiers, and artificial sweeteners on gut health, including increased fatness and allergies in children and the potential effects on gut microbes. The chapter discusses the detrimental effects of antibiotics, emulsifiers, and artificial sweeteners on gut health, such as increased fatness and allergies in children, as well as their potential influences on gut microbes.']}], 'duration': 231.361, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ630886.jpg', 'highlights': ['The project involved 11,000 participants and showed clear differences in gut microbes between Americans and Brits, as well as between Northerners and Southerners.', 'The number of different plants eaten each week was found to be more important for gut health than specific dietary labels like vegan, vegetarian, or gluten-free, highlighting the significance of dietary diversity.', 'The chapter discusses the detrimental effects of antibiotics, emulsifiers, and artificial sweeteners on gut health, such as increased fatness and allergies in children, as well as their potential influences on gut microbes.']}, {'end': 1134.934, 'segs': [{'end': 891.734, 'src': 'embed', 'start': 862.267, 'weight': 3, 'content': [{'end': 867.069, 'text': 'And there are a number of studies now showing they reduce diversity and increase metabolic signals.', 'start': 862.267, 'duration': 4.802}, {'end': 877.264, 'text': 'So our whole idea of what foods are safe and non-safe needs a new thought when we start to think about our gut microbiome as a novel organ in our bodies.', 'start': 867.709, 'duration': 9.555}, {'end': 883.908, 'text': 'As part of my book, The Diet Myth, I did lots of studies.', 'start': 879.425, 'duration': 4.483}, {'end': 891.734, 'text': "And I'd just come off a rigorous three-day raw milk French cheese diet.", 'start': 883.928, 'duration': 7.806}], 'summary': 'Studies show processed foods reduce diversity and increase metabolic signals, prompting a reevaluation of food safety in light of the gut microbiome as a novel organ.', 'duration': 29.467, 'max_score': 862.267, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ862267.jpg'}, {'end': 934.555, 'src': 'heatmap', 'start': 908.605, 'weight': 0.704, 'content': [{'end': 914.188, 'text': 'which are three unpasteurized cheese you can easily get in the UK because they have extra microbes.', 'start': 908.605, 'duration': 5.583}, {'end': 918.15, 'text': 'And I was trying to see if I could build up my microbes in just three days.', 'start': 914.228, 'duration': 3.922}, {'end': 924.153, 'text': "I didn't, as a matter of fact, but I did enjoy very much the day one of the diet.", 'start': 920.011, 'duration': 4.142}, {'end': 925.493, 'text': 'Day two, not so good.', 'start': 924.293, 'duration': 1.2}, {'end': 928.635, 'text': "By day three, I'd really had enough cheese for the week, I could tell you.", 'start': 925.513, 'duration': 3.122}, {'end': 934.555, 'text': "And the next study I was going to do was to do the 10 days McDonald's challenge.", 'start': 929.632, 'duration': 4.923}], 'summary': "Experimenting with unpasteurized cheese intake for 3 days, resulted in mixed experiences, prompting consideration of a 10-day mcdonald's challenge", 'duration': 25.95, 'max_score': 908.605, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ908605.jpg'}, {'end': 1066.435, 'src': 'embed', 'start': 1022.229, 'weight': 0, 'content': [{'end': 1025.43, 'text': "But what was worse is he'd lost 40% of his gut microbes.", 'start': 1022.229, 'duration': 3.201}, {'end': 1030.231, 'text': 'So his diversity had plummeted in those 10 days.', 'start': 1027.27, 'duration': 2.961}, {'end': 1041.507, 'text': "really we had to ask the reason why that was because the traditional view of junk food, if you like, oh it's just lots of fat and lots of sugar.", 'start': 1033.044, 'duration': 8.463}, {'end': 1043.528, 'text': "it's a very sort of naive idea.", 'start': 1041.507, 'duration': 2.021}, {'end': 1045.608, 'text': 'and maybe chemicals.', 'start': 1043.528, 'duration': 2.08}, {'end': 1047.128, 'text': "that's why you shouldn't have it.", 'start': 1045.608, 'duration': 1.52}, {'end': 1052.651, 'text': 'but from a gut microbe point of view, what happens when you have that kind of diet?', 'start': 1047.128, 'duration': 5.523}, {'end': 1054.692, 'text': "you're not getting any fiber at all.", 'start': 1052.651, 'duration': 2.041}, {'end': 1056.533, 'text': 'they need fiber to live.', 'start': 1054.692, 'duration': 1.841}, {'end': 1062.035, 'text': 'okay, the only fiber is a little green gherkin that the most kids throw away anyway.', 'start': 1056.533, 'duration': 5.502}, {'end': 1066.435, 'text': 'so He had 10 days with virtually no fiber and lots of fat and lots of sugar.', 'start': 1062.035, 'duration': 4.4}], 'summary': 'After 10 days of junk food, he lost 40% of his gut microbes, leading to a significant drop in diversity due to lack of fiber.', 'duration': 44.206, 'max_score': 1022.229, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1022229.jpg'}], 'start': 862.267, 'title': "Diet's impact on gut microbiome", 'summary': "Delves into the impact of diet on gut microbiome diversity and metabolic signals, highlighting the potential of unpasteurized cheese to enhance gut microbes, and discusses the adverse effects of a mcdonald's diet, leading to a 40% reduction in gut microbes and a decline in academic performance.", 'chapters': [{'end': 918.15, 'start': 862.267, 'title': 'Impact of diet on gut microbiome', 'summary': "Discusses the impact of diet on gut microbiome diversity and metabolic signals, highlighting the potential of unpasteurized cheese to enhance gut microbes, based on the author's three-day raw milk french cheese diet.", 'duration': 55.883, 'highlights': ["The author's experiment with a three-day raw milk French cheese diet, featuring unpasteurized Epois, Roquefort, and Brie de Meaux, aimed at exploring the impact of diet on gut microbiome diversity and potential microbial buildup.", 'The discussion on how certain foods can reduce diversity and increase metabolic signals, prompting a reevaluation of the concept of safe and non-safe foods in relation to the gut microbiome.']}, {'end': 1134.934, 'start': 920.011, 'title': 'Effects of fast food on gut microbes', 'summary': "Discusses the adverse effects of a 10-day mcdonald's diet on gut health, leading to a 40% reduction in gut microbes and a decline in academic performance, emphasizing the importance of fiber for gut microbe diversity and overall health.", 'duration': 214.923, 'highlights': ["The 10-day McDonald's challenge led to a 40% reduction in gut microbes, impacting gut health and academic achievements. 40% reduction in gut microbes", 'The lack of fiber in the fast food diet significantly contributed to the imbalance in gut microbes and overall gut health. Lack of fiber in the diet', 'The adverse effects of the fast food diet on gut health highlight the importance of considering the lack of essential elements rather than viewing junk food as inherently toxic. Adverse effects on gut health']}], 'duration': 272.667, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ862267.jpg', 'highlights': ["The 10-day McDonald's challenge led to a 40% reduction in gut microbes, impacting gut health and academic achievements.", 'The lack of fiber in the fast food diet significantly contributed to the imbalance in gut microbes and overall gut health.', 'The adverse effects of the fast food diet on gut health highlight the importance of considering the lack of essential elements rather than viewing junk food as inherently toxic.', "The author's experiment with a three-day raw milk French cheese diet aimed at exploring the impact of diet on gut microbiome diversity and potential microbial buildup.", 'The discussion on how certain foods can reduce diversity and increase metabolic signals prompts a reevaluation of the concept of safe and non-safe foods in relation to the gut microbiome.']}, {'end': 1464.492, 'segs': [{'end': 1185.118, 'src': 'embed', 'start': 1134.934, 'weight': 0, 'content': [{'end': 1142.34, 'text': 'as usual middle age, most people gain weight very unusual not to and those that had high fiber lost less weight,', 'start': 1134.934, 'duration': 7.406}, {'end': 1147.955, 'text': 'and particularly weight around the gut, the internal visceral fat, than those that are on low-fiber diets.', 'start': 1142.34, 'duration': 5.615}, {'end': 1155.138, 'text': 'And each extra gram of fiber people ate reduced their weight gain by two kilograms.', 'start': 1148.435, 'duration': 6.703}, {'end': 1159.88, 'text': 'So even a tiny amount of change in fiber seems to have a very big effect.', 'start': 1155.798, 'duration': 4.082}, {'end': 1163.542, 'text': 'And this was related to their microbial diversity.', 'start': 1160.32, 'duration': 3.222}, {'end': 1168.044, 'text': 'So we could directly link what they were doing with how it was changing the microbes.', 'start': 1163.622, 'duration': 4.422}, {'end': 1172.589, 'text': 'So we seem to now have a better understanding why fiber is good for you.', 'start': 1168.084, 'duration': 4.505}, {'end': 1175.531, 'text': "it's not the old days of oh it's just roughage.", 'start': 1172.589, 'duration': 2.942}, {'end': 1185.118, 'text': 'it just passes straight through you and gets rid of toxins, which I was taught you know, a very physical presence of it as a like,', 'start': 1175.531, 'duration': 9.587}], 'summary': 'High fiber intake linked to less weight gain, particularly visceral fat. each extra gram of fiber reduces weight gain by 2kg, related to microbial diversity.', 'duration': 50.184, 'max_score': 1134.934, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1134934.jpg'}, {'end': 1334.647, 'src': 'embed', 'start': 1310.458, 'weight': 2, 'content': [{'end': 1318.601, 'text': "Now, that shows you that it isn't just an association due to being skinny or being fat, but actually it's part of the causal pathway.", 'start': 1310.458, 'duration': 8.143}, {'end': 1325.504, 'text': "And this is the clever thing about gut microbes is you can do the experiments in humans, but you won't know whether it's cause or effect.", 'start': 1318.621, 'duration': 6.883}, {'end': 1334.647, 'text': 'And then you can take those microbes, transplant them into these animals and make them fat, make them thin, make them depressed, make them anxious,', 'start': 1325.864, 'duration': 8.783}], 'summary': 'Gut microbes play a causal role in weight and mood changes.', 'duration': 24.189, 'max_score': 1310.458, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1310458.jpg'}, {'end': 1400.326, 'src': 'embed', 'start': 1372.47, 'weight': 3, 'content': [{'end': 1381.713, 'text': "So I went with Dan Saladino to Tanzania and an anthropologist called Jeff Leach, who's been studying the Hadza,", 'start': 1372.47, 'duration': 9.243}, {'end': 1390.196, 'text': 'who are a tribe that have been in this part of Tanzania for about 10,000 years, possibly 50,000 years, in exactly the same way of life.', 'start': 1381.713, 'duration': 8.483}, {'end': 1393.477, 'text': 'So one of the last hunter-gatherers on the planet.', 'start': 1390.216, 'duration': 3.261}, {'end': 1400.326, 'text': 'They have 30% or 40% more microbes than we have, even the healthier stuff.', 'start': 1395.385, 'duration': 4.941}], 'summary': 'The hadza tribe in tanzania, existing for 10,000 to 50,000 years, are one of the last hunter-gatherers with 30-40% more microbes than the average population.', 'duration': 27.856, 'max_score': 1372.47, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1372470.jpg'}], 'start': 1134.934, 'title': 'Fiber, weight, and microbes', 'summary': 'Explores the impact of high fiber diets on weight gain and visceral fat, with each extra gram of fiber reducing weight gain by two kilograms. it also discusses the surprising link between gut microbes and weight regulation, emphasizing the potential for microbiome manipulation through diet and environment.', 'chapters': [{'end': 1258.34, 'start': 1134.934, 'title': 'Impact of fiber on weight and microbial diversity', 'summary': 'Discusses how high fiber diets lead to less weight gain and reduced visceral fat, with each extra gram of fiber reducing weight gain by two kilograms, and its link to microbial diversity and genetic influence, highlighting the potential to change microbiome over genes.', 'duration': 123.406, 'highlights': ['High fiber diets lead to less weight gain and reduced visceral fat, with each extra gram of fiber reducing weight gain by two kilograms.', 'The relationship between fiber consumption and microbial diversity is highlighted, indicating the potential to change microbiome over genes.', 'Genetics play a minimal role in microbial diversity, with only about 10% heritability, emphasizing the impact of environment and diet on microbiome composition.']}, {'end': 1464.492, 'start': 1258.94, 'title': 'Microbes and weight: the surprising link', 'summary': 'Reveals the impactful role of gut microbes in weight regulation, demonstrating that the presence of certain microbes can influence weight gain and loss, as well as highlighting the potential for microbiome manipulation through diet and environment.', 'duration': 205.552, 'highlights': ['The presence of the Christensenella microbe is associated with being on the skinny side, with approximately 10% of people having this microbe in high numbers. The Christensenella microbe is linked to being skinny, and approximately 10% of people with high levels of this microbe tend to be on the skinny side.', 'Transplanting gut microbes from skinny twins into mice prevented the mice from gaining weight, demonstrating the causal role of these microbes in weight regulation. Transplanting gut microbes from skinny twins into mice led to weight prevention, emphasizing the causal role of these microbes in weight regulation.', 'The Hadza tribe, with 30-40% more gut microbes than the average person, does not experience chronic diseases such as diabetes, heart disease, or cancer, indicating the potential impact of lifestyle and microbes on health. The Hadza tribe, with significantly more gut microbes, does not suffer from chronic diseases, suggesting the influence of lifestyle and microbes on health.', "Living with the Hadza tribe and adopting their diet temporarily increased the diversity of the speaker's microbes by about 20%, indicating the potential for microbiome improvement through diet and environment. Living with the Hadza tribe and adopting their diet led to a temporary 20% increase in the diversity of the speaker's microbes, showing the potential for microbiome improvement through diet and environment."]}], 'duration': 329.558, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1134934.jpg', 'highlights': ['High fiber diets reduce weight gain and visceral fat, with each extra gram of fiber reducing weight gain by two kilograms.', 'The relationship between fiber consumption and microbial diversity is highlighted, indicating the potential to change microbiome over genes.', 'Transplanting gut microbes from skinny twins into mice prevented the mice from gaining weight, demonstrating the causal role of these microbes in weight regulation.', 'The Hadza tribe, with 30-40% more gut microbes than the average person, does not experience chronic diseases such as diabetes, heart disease, or cancer, indicating the potential impact of lifestyle and microbes on health.']}, {'end': 1726.65, 'segs': [{'end': 1520.951, 'src': 'embed', 'start': 1494.261, 'weight': 0, 'content': [{'end': 1502.759, 'text': 'that will have masses of inulin which the microbes break down and convert into very helpful things called short chain fatty acids.', 'start': 1494.261, 'duration': 8.498}, {'end': 1512.105, 'text': "So they're converting this, as I said, they're chemical factories, converting the chemicals in the plants you eat into other useful substances.", 'start': 1503.219, 'duration': 8.886}, {'end': 1520.951, 'text': 'So knowing which ones these are, onions, garlic, leeks, all have very high amounts of these in it.', 'start': 1512.846, 'duration': 8.105}], 'summary': 'Microbes convert inulin in plants like onions, garlic, and leeks into beneficial short chain fatty acids.', 'duration': 26.69, 'max_score': 1494.261, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1494261.jpg'}, {'end': 1605.32, 'src': 'embed', 'start': 1580.914, 'weight': 1, 'content': [{'end': 1587.937, 'text': "But this is a much better theory because these polyphenols, we can't actually use ourselves, but for the microbes, it's rocket fuel.", 'start': 1580.914, 'duration': 7.023}, {'end': 1589.972, 'text': 'They love polyphenols.', 'start': 1588.831, 'duration': 1.141}, {'end': 1590.612, 'text': 'They break down.', 'start': 1589.992, 'duration': 0.62}, {'end': 1591.873, 'text': 'They get these polyphenols.', 'start': 1590.672, 'duration': 1.201}, {'end': 1593.533, 'text': 'They use them as energy sources.', 'start': 1592.193, 'duration': 1.34}, {'end': 1600.877, 'text': 'And they then convert that into other helpful chemicals for the lining of our gut and our immune system.', 'start': 1594.214, 'duration': 6.663}, {'end': 1605.32, 'text': "So it's a good deal, basically, we get.", 'start': 1601.638, 'duration': 3.682}], 'summary': 'Polyphenols are beneficial for gut and immune health, serving as energy sources for microbes.', 'duration': 24.406, 'max_score': 1580.914, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1580914.jpg'}, {'end': 1722.927, 'src': 'heatmap', 'start': 1680.431, 'weight': 2, 'content': [{'end': 1684.472, 'text': "Once you've mastered kefir, you go to kombucha, which is fermented tea.", 'start': 1680.431, 'duration': 4.041}, {'end': 1692.613, 'text': "So basically, you get a, and it comes from Russia, and it's very big in California, but it's taken ages to get here.", 'start': 1685.392, 'duration': 7.221}, {'end': 1700.935, 'text': "But it's a fantastic drink, and it has about two or three times more microbes even than kefir.", 'start': 1693.013, 'duration': 7.922}, {'end': 1703.753, 'text': 'and you have fungi in there, about three times the fungi.', 'start': 1701.411, 'duration': 2.342}, {'end': 1707.516, 'text': "Basically, you grow this mold thing that's called a mother.", 'start': 1704.073, 'duration': 3.443}, {'end': 1709.537, 'text': "It's a bit like a sourdough mother.", 'start': 1708.076, 'duration': 1.461}, {'end': 1711.279, 'text': 'And you put it in your tea.', 'start': 1709.938, 'duration': 1.341}, {'end': 1720.866, 'text': 'And after 10 days, it converts the sugary tea into a really refreshing drink that has a slight sour acetic acid taste.', 'start': 1711.639, 'duration': 9.227}, {'end': 1722.927, 'text': "It's packed with good stuff.", 'start': 1721.366, 'duration': 1.561}], 'summary': 'Kombucha, a fermented tea, has 2-3 times more microbes than kefir, and is a refreshing drink with a slight sour taste.', 'duration': 42.496, 'max_score': 1680.431, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1680431.jpg'}], 'start': 1464.592, 'title': 'Microbiome and diet', 'summary': 'Discusses how green vegetables, legumes, and polyphenol-rich foods like coffee, red wine, and dark chocolate promote a healthy gut microbiome and immune system by producing short chain fatty acids and energy sources for microbes.', 'chapters': [{'end': 1726.65, 'start': 1464.592, 'title': 'Microbiome and diet', 'summary': 'Discusses the benefits of green vegetables, legumes, and foods rich in polyphenols, such as coffee, red wine, and dark chocolate, in promoting a healthy gut microbiome and immune system through the production of short chain fatty acids and energy sources for microbes.', 'duration': 262.058, 'highlights': ['Foods rich in inulin, such as artichokes, onions, garlic, and leeks, are particularly beneficial for the gut microbiome, as they are converted into short chain fatty acids by microbes. Inulin-rich vegetables like artichokes, onions, garlic, and leeks are broken down by microbes into short chain fatty acids, which are beneficial for the gut microbiome.', 'Polyphenols found in coffee, red wine, dark chocolate, and olive oil serve as energy sources for microbes, contributing to the production of helpful chemicals for the gut lining and immune system. Polyphenols in coffee, red wine, dark chocolate, and olive oil are utilized by microbes as energy sources, leading to the production of beneficial chemicals for the gut lining and immune system.', 'Kefir and kombucha are highlighted as excellent sources of beneficial microbes, with kombucha having about two to three times more microbes than kefir. Kefir and kombucha are emphasized as rich sources of beneficial microbes, with kombucha containing about two to three times more microbes than kefir.']}], 'duration': 262.058, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1464592.jpg', 'highlights': ['Foods rich in inulin, like artichokes, onions, garlic, and leeks, are converted into short chain fatty acids by microbes, benefiting the gut microbiome.', 'Polyphenols in coffee, red wine, dark chocolate, and olive oil serve as energy sources for microbes, contributing to the production of helpful chemicals for the gut lining and immune system.', 'Kefir and kombucha are excellent sources of beneficial microbes, with kombucha containing about two to three times more microbes than kefir.']}, {'end': 2210.198, 'segs': [{'end': 1797.24, 'src': 'embed', 'start': 1728.191, 'weight': 1, 'content': [{'end': 1731.032, 'text': 'Just to show you that these interesting foods all have this common theme.', 'start': 1728.191, 'duration': 2.841}, {'end': 1739.413, 'text': "They're all really good for your gut microbes, either as fuel or as providing actual microbes themselves, these probiotics.", 'start': 1731.232, 'duration': 8.181}, {'end': 1742.394, 'text': 'Meat eaters.', 'start': 1741.814, 'duration': 0.58}, {'end': 1748.175, 'text': 'How many vegetarians in the audience? Not many.', 'start': 1743.634, 'duration': 4.541}, {'end': 1751.096, 'text': "OK That's probably generational.", 'start': 1748.515, 'duration': 2.581}, {'end': 1755.137, 'text': "Now it's about one in six of the population is vegetarian.", 'start': 1751.576, 'duration': 3.561}, {'end': 1762.844, 'text': "Less are vegan, but a lot of people have given up meat because they say it's bad for you, it's bad for the planet.", 'start': 1758.123, 'duration': 4.721}, {'end': 1772.807, 'text': "They're partly correct and most of the studies do show a slight harm of red meat over not eating meat,", 'start': 1764.505, 'duration': 8.302}, {'end': 1775.227, 'text': "but it's mainly processed meat that's particularly bad.", 'start': 1772.807, 'duration': 2.42}, {'end': 1777.688, 'text': 'But some people maybe are doing meat fine.', 'start': 1775.787, 'duration': 1.901}, {'end': 1778.448, 'text': 'It turns out,', 'start': 1778.048, 'duration': 0.4}, {'end': 1786.45, 'text': "your microbes can determine whether you're someone who processes meat in a healthy way or you produce waste products that give you heart disease.", 'start': 1778.448, 'duration': 8.002}, {'end': 1797.24, 'text': "And so they've done a number of studies now that show that this just subtle difference in how our microbes break down some of the carnitine in meat to other chemicals makes a big difference.", 'start': 1787.395, 'duration': 9.845}], 'summary': 'One in six of the population is vegetarian, with some giving up meat for health and environmental reasons. microbes play a key role in processing meat.', 'duration': 69.049, 'max_score': 1728.191, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1728191.jpg'}, {'end': 2020.905, 'src': 'embed', 'start': 1992.707, 'weight': 3, 'content': [{'end': 1996.029, 'text': 'And these are just small life choices that you can make.', 'start': 1992.707, 'duration': 3.322}, {'end': 2001.572, 'text': 'But if you thought about this regularly, you would know this could make a big difference over years.', 'start': 1996.389, 'duration': 5.183}, {'end': 2005.9, 'text': 'just by changing what your lunch was or what your favorite drink was.', 'start': 2002.179, 'duration': 3.721}, {'end': 2008.061, 'text': "It's not like cutting out huge food groups.", 'start': 2006.14, 'duration': 1.921}, {'end': 2011.062, 'text': "It's just making small choices that your microbes prefer.", 'start': 2008.121, 'duration': 2.941}, {'end': 2020.905, 'text': "I found out that my average lunch at the hospital was tuna sandwiches on bread, I think, from Marks and Spencer's for 10 years,", 'start': 2011.642, 'duration': 9.263}], 'summary': 'Making small dietary changes can have a big impact over time, as seen with a 10-year shift to a preferred lunch choice.', 'duration': 28.198, 'max_score': 1992.707, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1992707.jpg'}, {'end': 2129.056, 'src': 'embed', 'start': 2085.699, 'weight': 0, 'content': [{'end': 2086.899, 'text': 'People have too many antibiotics.', 'start': 2085.699, 'duration': 1.2}, {'end': 2094.909, 'text': 'get recurrent infections, and they can die, and people do die, but this has a 90% success.', 'start': 2087.286, 'duration': 7.623}, {'end': 2103.393, 'text': "If you have a poo transplant from someone who's super healthy and you're very sick, 90% recovery,", 'start': 2095.429, 'duration': 7.964}, {'end': 2106.774, 'text': 'which is three times better than the nearest current medical treatment.', 'start': 2103.393, 'duration': 3.381}, {'end': 2116.578, 'text': "It also works for ulcerative colitis to the same extent as the latest drugs, and it's being tried in a number of other conditions.", 'start': 2107.495, 'duration': 9.083}, {'end': 2119.47, 'text': 'And so we know very little about it.', 'start': 2117.369, 'duration': 2.101}, {'end': 2122.452, 'text': "It's a very crude tool, as you can imagine, in more ways than one.", 'start': 2119.61, 'duration': 2.842}, {'end': 2124.493, 'text': "And everybody's different.", 'start': 2123.593, 'duration': 0.9}, {'end': 2129.056, 'text': "So clearly, we may have to match donors and recipients in ways we hadn't thought about.", 'start': 2124.553, 'duration': 4.503}], 'summary': 'Poo transplants show 90% success rate, three times better than current medical treatment, and being tried in various conditions.', 'duration': 43.357, 'max_score': 2085.699, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ2085699.jpg'}], 'start': 1728.191, 'title': 'Gut microbes and nutrition', 'summary': 'Delves into the impact of different diets on gut microbes, personalized nutrition influenced by gut microbes, and the potential of poo transplants as a treatment, with emphasis on specific health conditions and success rates.', 'chapters': [{'end': 1778.448, 'start': 1728.191, 'title': 'Impact of diet on gut microbes', 'summary': 'Discusses the impact of different diets on gut microbes, noting that only about one in six of the population is vegetarian and that processed meat is particularly harmful to health.', 'duration': 50.257, 'highlights': ['Only about one in six of the population is vegetarian, indicating a relatively low percentage of vegetarians in the general population.', 'Processed meat is particularly bad for health, with most studies showing a slight harm of red meat over not eating meat, highlighting the negative impact of processed meat consumption.']}, {'end': 2032.276, 'start': 1778.448, 'title': 'Microbes and personalized nutrition', 'summary': 'Highlights the impact of gut microbes on personalized nutrition, including how they affect the breakdown of meat, the effectiveness of probiotics, the production of beneficial chemicals from yogurt consumption, the influence of gut microbes on glycemic responses to different foods, and the importance of personalized nutrition in making small dietary choices for long-term health.', 'duration': 253.828, 'highlights': ["The chapter emphasizes the role of gut microbes in determining the individual's ability to process meat in a healthy way or produce waste products leading to heart disease, showcasing the significant impact of microbial activity on overall health.", 'It discusses the effectiveness of probiotics, noting that while most microbes in yogurt get destroyed during consumption, a significant number still manage to stimulate other gut microbes, resulting in a notable metabolic difference for yogurt eaters.', 'The chapter highlights the production of beneficial chemicals by gut microbes from yogurt consumption and their impact on reducing internal fat, supported by evidence from a twin study, emphasizing the positive aspects of consuming full-fat yogurt.', 'It underlines the significance of gut microbes in influencing glycemic responses to different foods, indicating that individual blood sugar levels can vary significantly based on the types of food consumed, emphasizing the need for personalized nutrition based on gut microbe analysis.', "The chapter stresses the importance of personalized nutrition in making small dietary choices that align with an individual's gut microbe preferences, potentially leading to significant long-term health benefits, as highlighted by the author's personal experience with glucose spikes from consuming tuna sandwiches on bread."]}, {'end': 2210.198, 'start': 2033.256, 'title': 'Gut microbes and poo transplants', 'summary': 'Discusses the potential of poo transplants as a treatment for recurrent clostridium difficile infection, ulcerative colitis, diabetes, and obesity, with a 90% success rate, while emphasizing the importance of gut microbes and diverse nutrition in improving overall health.', 'duration': 176.942, 'highlights': ['Poo transplants have a 90% success rate in treating recurrent clostridium difficile infection, which is three times better than the nearest current medical treatment. Poo transplants have shown a 90% recovery rate in treating recurrent clostridium difficile infection, outperforming the nearest current medical treatment by threefold.', "Poo transplants also work for ulcerative colitis to the same extent as the latest drugs, and it's being tried in a number of other conditions. Poo transplants have been effective in treating ulcerative colitis similar to the latest drugs, and are being explored for usage in various other conditions.", 'The importance of gut microbes and diverse nutrition is emphasized, with an emphasis on the need for more fiber, polyphenols, and fermented foods for overall health improvement. The chapter stresses the significance of gut microbes and diverse nutrition, highlighting the need for increased intake of fiber, polyphenols, and fermented foods to enhance overall health.']}], 'duration': 482.007, 'thumbnail': 'https://coursnap.oss-ap-southeast-1.aliyuncs.com/video-capture/-LUuqxQSaFQ/pics/-LUuqxQSaFQ1728191.jpg', 'highlights': ['Poo transplants have a 90% success rate in treating recurrent clostridium difficile infection, outperforming the nearest current medical treatment by threefold.', 'The chapter stresses the significance of gut microbes and diverse nutrition, highlighting the need for increased intake of fiber, polyphenols, and fermented foods to enhance overall health.', "The chapter emphasizes the role of gut microbes in determining the individual's ability to process meat in a healthy way or produce waste products leading to heart disease, showcasing the significant impact of microbial activity on overall health.", "The chapter stresses the importance of personalized nutrition in making small dietary choices that align with an individual's gut microbe preferences, potentially leading to significant long-term health benefits, as highlighted by the author's personal experience with glucose spikes from consuming tuna sandwiches on bread.", 'Processed meat is particularly bad for health, with most studies showing a slight harm of red meat over not eating meat, highlighting the negative impact of processed meat consumption.', "Poo transplants also work for ulcerative colitis to the same extent as the latest drugs, and it's being tried in a number of other conditions."]}], 'highlights': ['The microbiome is a newly discovered organ with as many cells and a thousand times more genes than our bodies.', 'Poo transplants have a 90% success rate in treating recurrent clostridium difficile infection, outperforming the nearest current medical treatment by threefold.', 'High fiber diets reduce weight gain and visceral fat, with each extra gram of fiber reducing weight gain by two kilograms.', 'The lack of fiber in the fast food diet significantly contributed to the imbalance in gut microbes and overall gut health.', 'The project involved 11,000 participants and showed clear differences in gut microbes between Americans and Brits, as well as between Northerners and Southerners.', 'The Hadza tribe, with 30-40% more gut microbes than the average person, does not experience chronic diseases such as diabetes, heart disease, or cancer, indicating the potential impact of lifestyle and microbes on health.', 'The speaker recounts a personal experience of suffering from a micro stroke while ski touring in Italy, emphasizing the potential dangers and consequences of such health issues.', 'The challenge of finding the best way to lose weight and eat properly, despite studying obesity genetics for 20 years, which emphasizes the difficulty in determining the most effective approach to weight loss.', 'The lack of evidence base for many dietary guidelines, including contentious recommendations like eating less salt, having more starchy foods, and using artificial sweeteners, indicating the questionable basis for these widely accepted suggestions.', "The speaker's stressful few months of scans and tests culminated in the discovery of a very small occlusion, a sort of micro stroke, affecting the vessel supplying the eye nerves."]}