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  • My guest today

  • is a multitalented kind of plant powered superstar.

  • She is an author

  • She is a research fellow at King's College in London.

  • She's got the Gut Health Clinic.

  • You may have read her book, Love Your Gut.

  • She's got a new one

  • coming out as well called How to Eat More Plants.

  • And if anybody ever needed direction on anything,

  • this is the direction to take. This is so fantastic.

  • I'm so excited to have Dr. Megan Rossi here with us.

  • Thank you so very much for being here.

  • It's an absolute pleasure.

  • How are things going with you?

  • I know we have a mutual friend in Will Bulsciwitz

  • and when he just released The Fiber Fueled Cookbook,

  • it was a whirlwind of appearances

  • and instagram lives and just commitments to get this

  • book on store shelves and get that in front of people.

  • How are you dealing with this?

  • Because I'm sure your plate is ultra full right now.

  • Yeah, look, it's it's a lot but I love it.

  • You know, when you've got a message

  • that, you know, can improve people's lives in very real

  • and often surprising ways.

  • It just keeps spurring you on to do the TV and do

  • the lies and do the podcast because I know that

  • it has potential to help millions of people.

  • So it's that motivation that continues

  • to get me through with not that much sleep,

  • which by gut microbes aren't overly happy with

  • our gut microbes.

  • Be affected by sleep.

  • We always think about what it is that you're eating,

  • but sleep plays a role there, too, huh?

  • Absolutely.

  • So we know that, like humans, we've

  • got our own circadian rhythm.

  • So to our gut microbes.

  • So that's the sleep wake cycle.

  • And the studies have shown

  • that after just two days

  • of not getting enough sleep, so sleep deprivation

  • actually changes

  • your gut microbes despite being on on the same diet.

  • So that's actually something I focus on in the first book.

  • You got the four pillars of gut health.

  • So, yes, obviously diets are really important,

  • but so is you getting enough sleep?

  • So I've got a sleep questionnaire in the

  • in the first book, which helps you get an idea of your

  • sleep quality. And then I get

  • one of my researchers actually at King's College London

  • shared with me the sleep protocol

  • that she actually used in a clinical trial

  • that showed it significantly improved people's

  • sleep quality

  • and duration

  • compared to the other control groups

  • that just got told to sleep more.

  • So she let me put

  • that in the book to help people really,

  • you know, maximize their sleep and in turn improve

  • they health that way.

  • Then obviously there is the movement element.

  • We know that's equally important

  • as you sleep in terms of supporting that gut bacteria.

  • Community and really helping them thrive.

  • And then also this stress, that's the fourth pillar.

  • We know that

  • so many of us, myself included at times, can get stress.

  • And that strangulation up here leads to strangulation

  • of your gut and your gut.

  • Microbes don't want that either.

  • So, again, in love, you got I've got a stress questionnaire

  • where you can scale yourself as well as one of my colleagues,

  • Kimberly Wilson, who's a psychologist, actually shared

  • some of her favorite types of, you know, ten minute

  • strategies to help reduce stress and in calm down the got that.

  • So yeah, it's all about those four elements despite,

  • you know, people having a perfect gut boosting diet.

  • If you're not focusing on the other areas,

  • you just can't really get optimal gut health.

  • Oh, okay.

  • So I'm learning something new today. All right.

  • So I definitely could use some help with the sleep and stress.

  • That's interesting.

  • I'm going to I'm going to go I'm going to follow those tips.

  • I'm going to get me a good night's sleep.

  • What's not really expected to talk about that

  • at the top of the interview. But here we are.

  • Let's talk about nutrition, though, and focus on that.

  • That is the primary focus

  • of the exam room after all, the exam room is all about diet.

  • They love, they love, they love, they love to learn about

  • this stuff.

  • Now, in your book, How to Eat More Plants okay.

  • You encourage people to eat 30 or more plants

  • every single week.

  • You hear the number 30 initially.

  • That seems like an awful lot, but your message in the book is

  • you can get to 30 without much effort at all.

  • It really is much easier than what people think.

  • In fact, the

  • the menu plans in the book, whether it's the one for family

  • feasting or for busy people all of that

  • and contain over 70 plant points each and every week.

  • Now the important thing to highlight

  • it doesn't take extra time or extra cost.

  • You know I want to make sure that this is a really accessible

  • way to achieve maximum gut health.

  • It's things like you know at the grocery store instead of

  • just getting the pumpkin seeds,

  • get the three seed mix instead of

  • just getting the chickpeas, you get the three bean mix.

  • As long as it's

  • obviously not insult or vinegar, it's just in the water

  • and those sorts of things.

  • So just broccoli, get the stir fry mix.

  • So whenever you go to the store, think diversity.

  • Now this magic number 30 stemmed from a trial undertaken

  • in the US from you know it's amazing colleagues of mine

  • and they showed that yes, people who eat at least 30 different

  • types of plants a week have better gut health

  • than those who eat the same ten on repeat.

  • And I think if we think about

  • our own diet, often we do fall into habitual

  • buying the same foods, cooking the same meals

  • but the science is

  • really highlighting this element of diversity

  • is incredibly important because of the phytochemicals.

  • So we know that we all you know, need, you know, the key

  • micronutrients in our diets, about 20 plus of them.

  • But there is tens of thousands of these phytochemicals

  • which are within plants

  • and each different type

  • of plant provides different phytochemicals.

  • Now the thing about these phytochemicals

  • is that our bacteria absolutely love them.

  • And when we feed our body these phytochemicals,

  • the bacteria thrive the better at producing different vitamins,

  • regulating hormones, communicating with our brain,

  • impacting our blood sugar regulation.

  • All of those things that bacteria do are enhanced

  • when we feed them that diversity of those flashy chemicals

  • so that the science behind why we're trying to get at least 30.

  • And in the book I've come up with this plant point system

  • which stemmed from that that that trial showing that the 30

  • but then I've just added on

  • to my clinical experience in terms of giving different

  • and for example herbs and spices just get a quarter of a point

  • but if you eat you know an example

  • if you eat 20 strawberries you only get one point.

  • Whereas if you eat ten strawberries

  • and a banana and some quinoa you get three points

  • each different top you get a new point.

  • So you've kind of turned it into a game that sounds like fun.

  • Yeah.

  • Look, you know, the reason I did that is because,

  • you know, I've been a clinician for the past 15 years.

  • I know that we love counting things,

  • but what we see is counting things like calories just

  • doesn't achieve the long term results that people deserve.

  • So I've kind of turned it into a way

  • we can count plates instead,

  • and it's a really fun way, I think, to engage with that.

  • You know, thousands

  • different spent plant species out there that a lot of us

  • may have seen in the shops, but aren't that,

  • you know, comfortable with cooking, for example.

  • So, you know,

  • one of the sections in the book

  • is the meat, the legumes and then meats, the whole grains.

  • And what I've done is introduced eight really

  • incredibly healthy types of whole grains and legumes