Are you trying to improve your diet or lose weight in 2025? Learn how to see past the trends and make healthier decisions with Dr. Tim Spector. A medical doctor, epidemiologist, and science writer, Spector recommends incorporating more diversity and more plants into your diet.  Food is responsible for more of our health than we may realize, but we are constantly being sold ultra-processed and nutritionally poor food choices. Spector recommends you get back to the basics, stop calorie counting, and focus on your gut microbiome.  4:50 Are Calories Overemphasized?  16:09 Regulating & Fixing Your Gut Microbiome  20:56 The Effects of Milk 27:29 Protein Myths 36:29 Processed vs. Ultra-Processed Foods 41:41 Is Bread Part of a Healthy Diet? 45:01 Meat’s Impact on Your Microbes 48:51 Action Steps for Weight Loss 57:34 Why Are Cancer Rates Rising? 1:06:03 Probiotics and Your Gut 1:11:17 Benefits of Coffee & Mushrooms  For more from Tim, you can find him on Instagram @tim.spector, and over on the ZOE Science & Nutrition podcast and Youtube channel. Pick up a copy of his latest book, The Food for Life Cookbook: 100+ Recipes Created with ZOE, where books are sold. Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now!  To join The Liz Moody Podcast Club Facebook group, go to www.facebook.com/groups/thelizmoodypodcast. Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome If you like this episode, check out Ask the Doctors: An Exact Plan For When You Get Sick (+ How To Prevent It In The First Place). This episode is sponsored by: LMNT: go to DrinkLMNT.com/LizMoody to get a free LMNT sample pack with any order. IQ Bar: Text LIZ to 64000 for 20% off all IQBAR products plus FREE shipping. Puori: go to puori.com/LIZMOODY and use promo code LIZMOODY for 20% sitewide. The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy. Formerly the Healthier Together Podcast.  This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions. The Liz Moody Podcast Episode 293. Learn more about your ad choices. Visit megaphone.fm/adchoices