Creatine showed small gains, so he stopped

Tim summarises creatine evidence, saw ~1.7% muscle gain, disliked side effects, and paused supplementation.

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Episode notes

What health habits actually protect your brain and long-term health?

In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes.

Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology.

Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life.

We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too?

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Timecodes

00:00 Intro

04:00 The nutrition advice scientists completely reversed

08:30 How scientists decide if a health trend is real

10:30 The vitamin D discovery that fooled scientists for years

12:35 The one health belief Tim is more convinced about than ever

14:00 The public health threat Tim says may be worse than smoking