Are you eating high-protein but still feel tired, moody, or bloated? In this episode, I sit down with Dr. Tim Spector to talk about why gut diversity and food quality matter more than macros alone. We dive into how to build a microbiome-friendly breakfast, an easy way to approach time-restricted eating, and the truth about fermented foods, fiber, and “gut-healthy” sodas. Dr. Spector also breaks down how 30 plants a week + 3 fermented foods a day can boost your mood, balance blood sugar, and supercharge your immune system. Get ready to rethink what a healthy plate really looks like and rebuild your gut from the inside out.



HIGHLIGHTS

00:00 Breakfast mistakes that drain your mood and metabolism.

06:00 How to practice flexible fasting without losing energy.

10:30 The “2-hour rule” before bed for better digestion and sleep.

17:00 What do you think about gut-healthy products?

20:45 How to easily hit 30 different plants per week.

23:30 Travel-friendly tips for adding fermented foods anywhere.

27:00 The 3-5 fermented foods a day that boost your energy and mood.

32:15 Why is fermented alcohol not healthy?

34:00 What matters most among prebiotics, probiotics, and postbiotics?

36:45 Why protein alone won’t fix your energy or gut issues.



RESOURCES + LINKS

Learn more about Dr. Tim Spector and his research HERE

Try the ZOE Health App for personalized nutrition insights HERE

Listen to the ZOE Science & Nutrition Podcast HERE

Explore The Daily 30 and ZOE’s prebiotic whole food blend HERE

Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health!

Find more resources on our website - amymdwellness.com



FOLLOW

Instagram: @dramyshah

TikTok: @dramyshah

Dr. Spector: @tim.spector
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