In this episode of Evolving, Nita Jain talks with Richard Sprague, a software engineer, quantified self enthusiast, and co-founder of personal health tracking startups. Sprague discusses the complexities of the microbiome, the limitations of single-point microbiome testing, and the importance of longitudinal sampling.

He shares insights from his extensive self-experimentation data collection, discussing fasting, probiotics, and the impact of alcohol on glucose levels. Sprague also touches on how personal science can empower individuals to optimize their health by tailoring approaches to fit their unique biological responses.

The Journey into Personal Science

Richard Sprague's journey into personal science began with his background in software engineering and an early fascination with computers. Observing the parallels between computer systems and human biology, he developed an interest in tracking genes and other biological markers. This led him to explore how personal experimentation can inform individual health insights—a theme central to the quantified self movement.

Are We Human or Are We Computers?

Sprague dives into the complexities of the human microbiome—an intricate system comprising trillions of microorganisms living in and on our bodies—and emphasizes that comparing the microbiome to a computer algorithm oversimplifies its complexity. The human microbiome is a dynamic system influenced by a myriad of factors, including genetics, environment, and lifestyle.

Jain and Sprague discuss the challenges of microbiome testing and the importance of longitudinal sampling to capture a more accurate picture of the gut microbiome. Richard emphasizes that single-point microbiome tests can be misleading due to the natural diurnal variation and the inherent compositional problem in sampling.

Promise & Pitfalls of Microbiome Testing

One of the key pitfalls in interpreting microbiome results is the variability introduced at multiple stages of microbiome testing, from sample collection to data processing. Sprague highlights the significance of working with the same lab using consistent protocols to ensure reliable results. He also emphasizes the importance of understanding that many factors can skew microbiome readings, leading to potentially misleading conclusions.

The Power of Self-Experimentation

Sprague introduces the concept of personal science, or n-of-one studies, where individuals engage in self-experimentation to find what works best for their unique biology. He shares insights from his own experiments with kombucha, probiotics, and dietary interventions like fasting, highlighting how these experiences have informed his understanding of his microbiome and overall health.

Embracing Curiosity and Mindfulness

Sprague stresses the importance of maintaining curiosity and skepticism about health practices and recommendations and encourages listeners to be mindful of their own body and health, considering personal experimentation as a powerful tool for gaining insights and making informed decisions.

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Time Stamps

00:00 Richard Sprague’s Background

00:45 Journey into Tech and Personal Science

02:32 Complexity of Human Biochemistry vs. Computers

05:24 Microbiome Testing and Its Challenges

06:52 Pitfalls in Interpreting Microbiome Results

16:57 Personal Science and Self-Experimentation

25:06 The Impact of Microbiome on Health

25:47 Personal Microbiome Discoveries

27:19 Critical Windows for Microbiome Development

28:00 Manipulating the Microbiome

31:58 Microbiome and Disease Hypotheses

36:25 Fasting and Microbiome Health

39:11 Personal Science and Self-Experimentation

45:17 Surprising Personal Experiment Results

47:19 Conclusion and Final Thoughts

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What Your Microbiome Test Isn't Telling You