Food for Life: The New Science of Eating Well by the #1 Sunday Times bestselling author

I was lucky enough to see Dr Tim Spector presenting to a scientific audience many years ago. That talk opened my eyes to the significance and complexity of the human microbiome and permanently changed my perspective on food. There is a lot of snake oil being sold in the food industry. As a scientist and epidemiologist dedicated to the objective study of nutrition and the microbiome, Tim Spector is well-placed to debunk many of the myths and fantasies we are all spoon-fed by commercially interested parties.In ‘Food for Life’ he aims to think about the science behind food not only in relation to our own individual health, but also societal and environmental health (Henry Dimbleby’s outstanding ‘Ravenous’ provides a complimentary read in this same area). I found ‘Food for Life’ a hugely compelling read. It comes across as a bit of a heavyweight tome at first, but most chapters have an easily digestible short summary of bulleted key points at the end. On Audible it comes in over 16 and a half hours and heavy hardback at over 500 pages ... I know because I loved it so much I bought it twice! This is going to have a permanent place as a reference point in my kitchen. Essential reading for anyone at all interested in evidence-based decision-making when it comes to making choices about their food choices. Brilliant.

Wow. I so wish everyone would read this book. I have slowly been changing my thoughts on food over the last 6-10 months. I don’t even remember what caused me to buy it but it is truly (and I have never said this about anything before) life changing. I have checked the information with other sources and everything claimed has been verified by others reputable sources.It is quite technical, possibly a difficult read. I have had to reread many facts to understand but it is most definitely worth that bit of effort.

UK government website of as recent as 2021 has published recommendations that everyone in the UK should be taking 400 international units of Vitamin D daily as we simply can't make enough of this vital substance (ie are Vitamin D deficient) between Oct and March in this part of the world. Unless, of course you can afford to sun yourself in warmer climates during Winter holidays, which most of us can't... Everyone I know who takes Vitamin D in the Winter has noticed a reduction in common infections. Anecdotal data, I know, but consistent nonetheless.Not sure why Tim is so against this vital supplement, in spite of his earlier disappointments. Seasonal Vitamin D supplementation is not an optional indulgence in the northern hemisphere and not everyone can afford the sunkissed mushrooms only sold in luxury supermarkets... Also not convinced in the reliability of the self-selected Zoe app participants data. Sounds inclusive and democratic on the surface, but lots of variables seem tricky to control for, such as the socioeconomic background, availability of time and technology. I tried filling it in during the first COVID months but simply didn't have the time to carry on. That's telling me that a busy clinician like me might be self-selected out...Otherwise, lots of useful info as expected, really worth a read. I particularly value the stance on ultra processed foods and not pushing any extreme diets.

With 1350 positive reviews, it seem redundant to write another so, apart from recommending it highly her are a few brief observations:1. The chapter summaries at the end of each chapter are very useful2. At the back of the book, pages 422-448, there are some tables which are extremely useful.3. Apart from stressing the need to eat for good healthy, it points strongly to good gut food.4. It points out that the immune system cannot be boosted but it should be supported and maintained.5. Page 25 has an interesting section on essential Vitamin D - natural sunshine is much better than supplements and, in Winter, egg yolks, oily fish, sunbathed mushrooms (shiitake and button) and fortified foods are good sources.not enthusiastic about supplements (which many doctors recommend).6. It will open, eyes on ultra-processed foods (UPFs) - industrial formulations manufactured from substances derived from organic sources. They contain little or no whole foods, which Spector recommends.7. Little or no evidence suggesting eating quality meat in moderation is a health risk but that processed meat products are definitely bad for health.8. Meat alternatives and lab-grown meats are part of our future.9. Eggs are a great source of protein; a good egg sinks, a bad egg floats.9. Half the fish we buy is fake.10. Regular processed meat consumption is associated with increased heart disease and probably cancer.Be prepared to be educated, informed and change your eating habits ... an probably live a longer, healthier life.

Interesting read so far