#1 Gut Health Doctor: "If Your Poop Looks Like This, Go To Your Doctor!" - Prevent Disease In 2025

Rangan Chatterjee

Jan 8, 2025

Episode description

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Twenty years ago, very few scientists even knew about something called the gut microbiome. Now, with over 70,000 research papers published on the subject, this complex ecosystem, home to trillions of microorganisms, is recognised as a key factor in our physical and mental wellbeing.

Today's guest is Dr Emily Leeming, microbiome scientist and researcher at King’s College London, registered dietitian, former chef, and author of Genius Gut: The Life-Changing Science of Eating for your Second Brain’.

In this conversation, Emily explains how our understanding of gut health has evolved dramatically over the past two decades, to the point where we now know it plays a crucial role in everything from our immune system, our ability to respond to stress, our skin and even our mental wellbeing.

But, how can we assess the state of our own gut health? Emily shares how observing your own bowel movements can often tell you more about your gut health than costly microbiome tests and why some bloating after meals may actually be a sign of a healthy gut.

We also discuss how our gut health has been negatively impacted by our modern lifestyles - stress, sleep quality, our modern diets as well as the timing of our meals. And, Emily shares why time-restricted eating and earlier dinner times can be really beneficial.

Finally, Emily also gives some really practical advice about what we can eat to improve the state of our gut health, and explains why breakfast offers us a golden opportunity to support our gut health and why she is not a fan of recommending that everyone eat 30 different plant foods each week.

Emily is someone who is highly knowledgeable and passionate about helping us all improve the health of our guts. Her message is clear: nurturing our gut microbiome is not about following rigid rules - it's about understanding this remarkable ecosystem and working with it, not against it. I hope you enjoy listening.

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Show notes available at: https://drchatterjee.com/508

Connect with Dr Leeming:
www.emilyleeming.com
https://www.instagram.com/dremilyleeming
https://dremilyleeming.substack.com/

Dr Leeming’s book
Genius Gut: 10 New Gut-Brain Hacks to Revolutionise Your Energy, Mood and Brainpower
https://amzn.to/405PPhr

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Episode description

Mindsip insights from this episode:

Incorporate kefir to enhance relational memory

New research shows that fermented foods, particularly kefir, may improve relational memory, which helps you recognize faces and remember where you left your keys.

#fermentation

#memory

Reevaluate '30 plants a week' rule for gut health

The popular '30 plants a week' advice for gut health comes from a single study with weak data collection and may cause unnecessary stress and food waste.

#gut

#research

Recognize bloating as a sign of a healthy gut microbiome

A small amount of bloating in the hour after a meal is actually a positive sign of a happy gut microbiome feeding on fiber and producing beneficial molecules.

#digestion

#microbiome

Understand menopause's impact on gut microbiome shifts

During menopause, a woman's gut microbiome can shift to become more similar to a man's, which is thought to be linked to the drop in estrogen levels.

#menopause

#microbiome

Nurture gut microbes like a Tamagotchi for better health

If you struggle to make healthy choices for yourself, try thinking of your gut microbes as a Tamagotchi that you need to care for.

#gut

#microbiome

Debunk gut serotonin myth affecting mood influence

The popular claim that 90% of serotonin is made in the gut is misleading, as this serotonin is too large to cross the blood-brain barrier and directly influence your mood.

#gut

#serotonin

Analyze your own stool instead of costly gut tests

Commercial gut microbiome tests are expensive and not very actionable, so a better and free alternative is to simply analyze your own poo.

#gut

#testing

Share microbiome through kissing to sense compatibility

A 10-second kiss can transfer 80 million bacteria, which researchers speculate could be a subconscious method for sensing a compatible mate.

#bacteria

#microbiome

Incorporate avocados and dark chocolate for high fiber intake

Unexpectedly high-fiber foods include avocados (8 grams each) and dark chocolate (11 grams per 100g), which can help you reach your daily fiber goals.