In this episode, Dr. Jeremy Koenig sits down with Dr. Jens Walter, a global leader in microbiome research and professor at University College Cork Ireland, to explore how ancestral dietary patterns can reverse metabolic imbalances and restore gut health. Dr. Walter shares groundbreaking insights from his NiME Diet trial, which demonstrated substantial improvements in cardiometabolic risk markers, increases in neuroprotective metabolites, and reductions in carcinogenic compounds—all achieved in just three weeks using affordable, practical supermarket foods. The conversation traverses the evolution of microbiome science, the economics of healthy eating, the role of food processing in modern society, and why top-down systemic change is essential to close the gap between what's biologically possible and what people actually eat.Key Takeaways🔬 Remarkable Biomarker Changes in 3 Weeks: Dr. Walter's NiME Diet trial showed substantial improvements in cardiometabolic risk markers, neuroprotective metabolites like indole-3-propionate, and reductions in carcinogenic compounds🥗 Affordable, Practical Foods Work: The NiME Diet uses normal supermarket foods—no exotic or expensive ingredients required—proving that microbiome restoration is accessible🦠 Microbiome Disruption Drives Modern Disease: The shift from ancestral to industrialized diets has disrupted our ancient symbiosis with gut microbes, contributing to skyrocketing chronic disease rates📊 The Longevity Connection: Large-scale epidemiological studies show that sustained dietary patterns built on principles similar to the NiME Diet can add up to a decade of healthy life expectancy💰 Economics Trump Health: Food companies operate in a capitalistic system where even 3-5 cents price difference determines viability, making it nearly impossible to produce healthy foods without systemic change🏛️ Top-Down Reform Is Essential: Individual effort alone won't solve the health crisis—successful interventions like Finland's nutrition program in the 1960s required political, systematic overhaul of food systems🍽️ Practical Implementation: Through partnership with Gourmet Fuel in Dublin, Dr. Walter is translating microbiome science into daily life with cost-effective, ancestral-inspired meals🌍 Ecological Thinking: Understanding microbiomes requires viewing them as complex ecosystems where organisms interact synergistically and competitively, with selection acting at multiple levels🧪 Food Processing Isn't Evil: Not all processing is harmful—frozen and canned vegetables retain nutritional value, and the focus should be on making processed foods healthier rather than eliminating them LINKS:https://www.drjeremykoenig.com/https://www.instagram.com/drjeremykoenig/https://www.youtube.com/@drjeremykoenig Here's the link for this week's episode: https://drjeremykoenig.substack.com/.

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