Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
Recommendations from this episode
In transcript order-
In a protocol
Floss daily (or use interdental picks) until gums stop bleeding to reduce oral inflammation linked to dementia and heart disease risk.
“your risk of dementia can be reduced by something like 20 to 40% just by cleaning your teeth optimally
DosageOnce daily, twice if problem areas; keep going until no bleedingCertaintyexplicitstrong endorsement -
In a protocol
Spector uses interdental picks to clean hard-to-reach areas at the back of the mouth.
“I use these special picks now
DosageDailyCertaintypersonal onlypersonal use -
In a protocol
Use a reusable metal water bottle instead of plastic to reduce microplastic exposure.
“use my Zoe metal water bottle rather than a plastic one
CaveatsEvidence on microplastic harm not definitiveCertaintyhedgedpersonal use -
In a protocol
Prefer glass over plastic for food storage and packaging to limit microplastic exposure.
“try not to use glass rather than plastic
Certaintyhedgedrecommendation -
In a protocol
Switched to a natural fennel-based toothpaste to avoid microplastics and additives found in conventional toothpastes.
“I use a natural toothpaste now that's made with fennel
CaveatsScience is not perfect on microplasticsCertaintypersonal onlypersonal use -
Get an omega-3 index blood test to measure EPA/DPA in red blood cells before deciding on supplementation.
“something called the Omega 3 index
CaveatsNot standard in UK, common in USCertaintyexplicitrecommendation -
Alternative
For most people with average omega-3 levels, supplements aren't worthwhile; only consider if levels are low and you can't get fish via diet.
“people average levels don't, but people with low levels do
CaveatsWhole food likely better; supplement only if blood test shows deficiencyCertaintyhedgedmild caution -
Take B12 supplements if at risk (vegan) or test shows low levels, as deficiency causes nerve, blood, and energy problems.
“Definitely worth taking B12 supplements if you're at risk or you have low levels
DosageDailyCaveatsOnly if blood test confirms low levels or you're veganCertaintyexplicitpersonal use -
Take folic acid supplements if blood tests show low levels — beneficial for cognition in older adults, not just pregnancy.
“folic acid supplementation is good for adult brains
DosageDailyCaveatsToo much folate can cause epigenetic changes; test first; most with leafy greens have enoughCertaintyhedgedpersonal use -
Eat leafy greens to get sufficient folate from diet, avoiding need for supplementation in most people.
“as long as you eat leafy greens, you're going to be getting a lot
Certaintyexplicitrecommendation -
Alternative
Don't take vitamin D supplements at borderline levels — most studies show no benefit for fractures or general health except in specific conditions.
“I'm dead against vitamin D tablets
CaveatsMay still be useful for MS risk, type 2 diabetes risk, or acute viral infectionCertaintyexplicitmild caution -
Get sunlight on skin (especially in winter) to raise vitamin D naturally; don't always block sun.
“Winter is a time when we should be getting as much sun as we can
DosageEspecially in winter; avoid sunburnCaveatsStill protect from sunburnCertaintyexplicitrecommendation -
In a protocol
Add weight/resistance training 2-3 times a week (20-30 min) to build lean mass and prevent aging-related decline.
“two or three times a week to have 20 to 30 minutes where I'm using these weights
Dosage2-3x weekly, 20-30 minutes, light weights acceptableCertaintyexplicitstrong endorsement -
Organic (prompted)
Tried creatine but stopped — only 1.7% muscle mass benefit, unpleasant to take, and cognitive benefits not yet proven.
“I'm gonna stop it. It's not worth it
CaveatsCognitive/dementia benefit still under investigationCertaintypersonal onlymild caution -
In a protocol
Go to bed half an hour earlier to extend sleep duration and give brain more time to rest.
“I go to bed half an hour earlier
Dosage30 min earlier than previous routineCertaintypersonal onlypersonal use -
In a protocol
Stop eating and drinking 2 hours before bed for better sleep quality, since digestion impairs deep sleep.
“I try not to eat or drink within two hours of going to bed
DosageStop intake 2 hours before bedtimeCertaintyexplicitpersonal use -
In a protocol
Installed blackout curtains to improve sleep environment.
“blackout curtains now in the room
Certaintypersonal onlypersonal use -
In a protocol
Earplugs that play soft sea sounds to block disturbances during sleep.
“earplugs that play sounds of the sea that are soft
Certaintypersonal onlypersonal use -
Read James Nestor's book Breath — though Spector says latest science is less convincing than the book suggests.
“I read the book Breath and did look it up
CaveatsLatest science less convincing than book impliesCertaintyhedgedoffhand mention -
In a protocol
Try mouth taping during sleep — works dramatically for some (eliminated nighttime dry mouth) but evidence is mixed and may be harmful for others.
“I'm not thirsty at all and my sleep quality is much better
DosageOvernightCaveatsCan be harmful in some people; consult a doctor if ill; highly personalizedCertaintyhedgedpersonal use -
In a protocol
Use a good water filter to remove microplastics and other chemicals from drinking water.
“Got a good water filter as well
Certaintyexplicitrecommendation -
Sponsor read
Zoe's Daily 30 gut supplement — over 30 plants, seaweed, fungi, fibers — added to meals for gut health and fiber.
“adding a scoop of daily 30 to my meals every day
DosageOne scoop daily added to any mealCaveatsContains 4g total fat per serving (healthy plant fats)Certaintyexplicitstrong endorsement