What if the key to preventing chronic disease, Alzheimer’s, and even depression lies not in your genes—but in your gut?

In this groundbreaking conversation, Louisa Nicola sits down with world-renowned epidemiologist and microbiome expert Professor Tim Spector (MD, King's College London, co-founder of ZOE) to unpack decades of research on the gut microbiome, nutrition, and how it shapes nearly every system in the body—including the brain.

You'll learn:

• Why identical twins with the same DNA can develop completely different diseases
• How gut microbes regulate immune responses, neurochemicals like GABA and serotonin, and even GLP-1
• The emerging connection between gut health and Alzheimer’s disease, stroke, and mood disorders
• Why probiotics often don’t work—and what to eat instead
• How menopause radically changes metabolism and gut diversity
• What 250,000+ people taught Tim about personalized nutrition and energy levels
• The 6 rules Tim lives by to radically improve gut (and brain) health

Whether you're a clinician, biohacker, or simply someone looking to upgrade your brain and body—this episode will fundamentally shift how you view food, mood, and longevity.

Sponsors:

David Protein - It's got no junk, no fake health claims, just a smart science-backed snack that supports lean muscle, appetite control, and recovery. Buy 4 cartons and get the 5th one for free. Just go to davidprotein.com/neuro.

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Timestamps

00:00–02:00 — Intro: Importance of diet in chronic disease reduction (70–80%)
02:00–06:00 — Spector’s medical background and transition to twin studies
06:00–10:00 — Discovery of the gut microbiome in identical twins
10:00–13:00 — Personal health scare: mini-stroke leads to nutrition interest
13:00–16:00 — Why microbiome matters more than genes
16:00–20:00 — Gut microbiome 101: immune function, neurotransmitters, GLP-1
20:00–24:00 — Inflammation, brain health, and stroke recovery
24:00–28:00 — Dementia, Alzheimer’s, and gut-driven inflammation
28:00–31:00 — The case for fermented foods vs probiotics
31:00–36:00 — Zoe Daily 30 trial results: microbiome shifts in 2 weeks
36:00–40:00 — Prebiotics vs probiotics: why broad fiber wins
40:00–44:00 — Glyphosate and organic vs non-organic foods
44:00–48:00 — Mental health and gut-brain axis (depression, ADHD, anxiety)
48:00–53:00 — Mouse microbiome transfer experiments & human parallels
53:00–58:00 — Real-world impact: Zoe studies show improved energy and mood
58:00–1:01:00 — Menopause, metabolic shifts, and microbiome changes
1:01:00–1:05:00 — Gut-friendly habits: Tim Spector’s 6 rules
1:05:00–end — Wrap-up and personal gut health commi

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

Today, I sit down with Dr. Nick Fabiano, MD, a resident psychiatrist, to explore the powerful connection between creatine supplementation and depression. We dive deep into current scientific evidence discussing how creatine, typically known for its athletic performance benefits, might significantly improve mental health and depressive symptoms.

Dr. Fabiano provides an overview of how creatine impacts brain chemistry, energy metabolism, and mood regulation. Whether you're a clinician looking for novel therapeutic approaches, someone battling depressive symptoms, or simply interested in cutting-edge mental health research, this episode offers valuable insights. Don't miss this fascinating conversation on creatine's potential role in mental health!

Key Topics:

• What is creatine and how does it affect the brain?
• Clinical evidence linking creatine supplementation to improved depressive symptoms
• Optimal creatine dosing for mental health benefits
• Potential mechanisms underlying creatine's antidepressant effects

Find Nick here: https://x.com/NTFabiano

Sponsors
A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

BonCharge- Get 15% off any product when you visit https://boncharge.com/

Fatty15 - Get 15% off your 90-day Starter Kit when you visit fatty15.com/neuro and use the code NEURO at checkout

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

What if one simple change could slash your Alzheimer’s risk by 36%?

In Part 4 of A Woman’s Guide to Alzheimer’s Disease, I uncover the hidden brain dangers of sleep loss, especially for women in perimenopause and menopause. You’ll learn why disrupted sleep isn’t just exhausting, it’s accelerating cognitive decline.

I’ll break down the science of the glymphatic system, the critical role of estrogen and progesterone in REM and deep sleep, and the exact strategies I use to optimize sleep quality. From hormone balance and temperature hacks to supplements and tech, this episode is your complete guide to protecting your brain overnight.

Don’t let sleep sabotage your future, because your brain depends on it.

Sponsors
A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

David Protein - It's got no junk, no fake health claims, just a smart science-backed snack that supports lean muscle, appetite control, and recovery. Buy 4 cartons and get the 5th one for free. Just go to davidprotein.com/neuro.

Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuro

Goodwipes - If you want to upgrade your restroom ritual with good wipes, go to goodwipes.com, use code NEURO if you're shopping for them online.

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman