Tim Spector MSC FRCP MD FRSB OBE(@tim.spector) 인스타그램 상세 프로필 분석: 팔로워 748,000, 참여율 0.33%

I’m very excited to share that our second cookbook, Good Mood Food, is now available for pre-order! After the incredible response to The Food For Life Cookbook, it became clear that many of you wanted more practical recipes to support your gut health and help you feel better day to day. The idea for Good Mood Food grew from what we saw in @zoe’s research. When people start eating more varied, plant-rich foods, many notice changes to their mood within days: better focus, steadier energy and greater emotional resilience. We now know that the gut and brain are in constant conversation, and that what we eat affects how we feel and how our brains function over the long term. This is also deeply personal to me. My mother has dementia, and witnessing her decline has made me even more determined to understand how everyday choices, including what we eat, can support brain health earlier in life. In Good Mood Food, you’ll find over 100 delicious recipes designed to help you eat better and feel better every day, from comforting favourites to easy, budget-friendly meals, batch-cooking ideas and energy-boosting breakfasts. Good Mood Food is out on October 22nd. You can pre-order now via the link in my bio. As always, thank you so much for your support. - Tim 💛

A major new global study just revealed more than 40% of young adults are facing a mental health crisis. The Global Mind Health in 2025 report analysed nearly 1 million people across 84 countries and found that younger adults are now four times more likely to struggle with mental health than older generations. The causes are complex, but a few patterns stand out: early smartphone use, weaker social connections, loss of spirituality, and diets high in ultra-processed foods. Countries like the US, UK, and South Korea, where ultra-processed food intake is highest, also report some of the lowest mental health scores among younger adults, while regions with lower intake tend to score better. Food isn’t the whole story, but it’s one of the most actionable places to start making positive changes. ZOE’s research shows that what you eat shapes your gut microbiome, and that this gut–brain connection plays a meaningful role in mood, focus, and long-term brain health. Small, consistent changes to your diet can make a big difference. Comment BRAIN and we’ll send you our free guide with simple, science-backed steps to support your brain, starting with your plate. 🧠

Most people are falling short on one key nutrient: fibre. In the UK and US, average intake is around 15g a day, which is roughly half of what we know supports good gut and metabolic health. @theguthealthmd and I wanted to show something simple but often overlooked: not all plants deliver fibre in the same way. The difference between foods can be surprisingly large, even when portions look similar. A banana gives you around 3g of fibre, while a pear with the skin can provide double that. A handful of spinach contributes very little, whereas the same amount of kale delivers several times more. Swap cucumber for carrots, or courgette (zucchini) for brussels sprouts, and the fibre content shifts again quite dramatically. Plant diversity and eating the rainbow is another really important factor for better gut health, but if you’re trying to reach that 30g daily target, small swaps like these can make a meaningful difference without changing how much you eat. It’s a more efficient way to “fibremax” your meals, getting more benefit from the same plate. Simple changes, but they add up. Which swap surprised you the most? Stick around for our part 2, coming soon.

One of the clearest markers of long-term health is how many different plants you eat across the week. That’s why we’re excited to partner with @natoora on a limited-edition Seasonal Gut Health Box, created to celebrate flavour, colour, and abundance to support your gut health. Curated by @tim.spector, ZOE’s Head Nutritionist @dr.fede.amati, and the @natoora team, every ingredient has been chosen thoughtfully to make cooking meals rich in plant diversity, seasonal freshness, and bold flavour feel simple and enjoyable. Inside the box, you will find a 15g sachet of our gut supplement Daily30+, outstanding winter produce at its peak, carefully selected pantry staples, and Natoora craft favourites. The Seasonal Gut Health Box is a flavour-first, science-backed way to bring more variety and more joy to your table this winter. We cannot wait for you to try it. Order yours via the link in @natoora’s bio today.

One of the biggest drivers of chronic disease today.👆 @drmarkhyman joins @tim.spector on the @zoe Science & Nutrition podcast to explore why heart disease, type 2 diabetes, and metabolic illness are rising, how modern food systems shape our choices, and what simple changes may help reduce risk in everyday life. Together, they unpack the role of big food, industry influence, and why diet is such an important factor in long-term health. Head to the link in our bio to listen now, and follow for evidence-based tips for better health.

Comment the word 'GUT' and I'll DM you a link to the episode. Zoe's Prof Tim Spector on the huge part our gut plays with our mood. Search 'Tim Spector Great Company' on YouTube, Spotify and Apple for the full episode. @Tim.spector @zoe @jamielaing

Valentine’s Day is tomorrow, so it feels like a good moment to talk about spermidine: a questionably named molecule with some interesting links to long-term health. Spermidine is a naturally occurring compound found in every cell in your body. It has the ability to trigger autophagy, the process by which cells clear out damaged components and recycle themselves. One of the richest food sources of spermidine happens to be natto, a pungent, sticky, fermented soybean dish from Japan. It produces long, gluey strands and a strong aroma that many people find challenging at first. When I first encountered it at a hotel breakfast buffet, I was fairly horrified. Over time, I’ve grown rather fond of it, especially with eggs, vinegar and pickles. The fermentation process appears to boost spermidine levels and supports related compounds that work together in your body’s cellular repair systems. It’s also the richest dietary source of vitamin K2, which helps keep calcium in bones and out of arteries, and it contains an enzyme called nattokinase, which has shown promise in laboratory studies for supporting cardiovascular and brain health. Natto may not be love at first bite, but I think it’s worth trying at least once.

For most of human history, infectious disease was the biggest threat to our health. Today, it’s chronic disease. Heart disease, type 2 diabetes, cancer, and metabolic illness are now the leading causes of death. Three in four Americans live with at least one chronic condition, the UK isn’t far behind, and the numbers are still rising. This isn’t bad luck, and it isn’t written in our genes. It’s the result of a food system that makes unhealthy choices cheap, convenient, and hard to avoid. @drmarkhyman is a practising family physician and 15-time New York Times bestselling author who believes that modern food is central to this explosion in ill health. @tim.spector is one of the world’s top 100 most-cited scientists, Professor at King’s College London, and scientific Co-Founder of ZOE. Together, they reveal: - Why chronic disease is now our biggest health threat - The role of Big Food, Big Agriculture, and weak regulation - How industry influence shapes what we’re told to eat - And what actually helps reduce risk in everyday life By the end of this episode, you’ll understand why diet is the culprit behind the explosion of chronic illness, and what simple changes can make a real difference. Click the link in our bio to listen now.

Comment AUBERGINE or EGGPLANT for the recipe 🍆 After @tim.spector’s new show What Not To Eat aired, so many of you asked for the recipe for this aubergine traybake from the Food For Life Cookbook. Research shows that the number of different plants you eat each week is one of the strongest predictors of gut health, and this traybake delivers around 15 plants in a single meal. With chickpeas, aubergine (or eggplant), peppers, tomatoes, herbs, spices, tahini, kefir, and pomegranate, every serving is packed with plant diversity. That matters because different plants contain different types of prebiotic fibers, and each one feeds a different group of beneficial bacteria in your gut, helping build a stronger, more resilient microbiome. The best part of this recipe? It looks and tastes like a showstopper, but it’s almost effortless. Everything goes on one tray, the oven does the work, and you finish it with a punchy tahini–kefir sauce. Comment AUBERGINE or EGGPLANT below and we’ll send you the recipe. Are you team eggplant, or aubergine? 👀

Is a healthy gut microbiome contagious? We tend to think of bacteria as something to avoid. We wash our hands, disinfect surfaces, and worry about picking things up from other people. Yet many of the microbes that live in and on us are not harmful, many are essential for our health. What’s becoming clear from research is that we don’t develop our microbiome in isolation. Some of the microbes that support digestion, immunity and metabolism are shared with the people we live with, our partners, our children, our pets, and even the places we spend time in. In that sense, parts of your microbiome are shaped not just by what you eat, but by your relationships and environment. In this week’s @zoe Science & Nutrition episode, I look at how the microbiome develops from early life, how microbes are exchanged between family members and co-habitants, and why growing up with more contact with nature and other people seems to lead to greater microbial diversity later on. We also discuss whether living with healthier people can influence your own gut health, and why loneliness and social isolation may matter biologically, not just psychologically. It’s a useful reminder that health is not purely an individual pursuit. It’s influenced by the communities and environments we’re part of, often in ways we’re only beginning to understand. Click the link in ZOE’s bio or search ZOE Science & Nutrition wherever you listen to podcasts to tune in now, and let me know what you think of the conversation.

Your gut isn’t just part of your health—it runs it. On the The Dan Buettner Podcast, I sits down with world-renowned geneticist Dr. Tim Spector (@tim.spector ), co-founder of ZOE (@zoe ), to break down why the gut microbiome may be the most important “organ” for longevity. From the 30-plants-a-week rule to fermented foods, coffee-loving bacteria, and “zombiebiotics,” this episode will completely change how you think about food and health. Be sure to tune it!

Diet drinks are often seen as the “healthy” alternative to sugary soft drinks, but the science says otherwise. Artificial sweeteners such as aspartame and sucralose don’t behave like neutral substitutes in the body. Their intense sweetness can confuse appetite regulation, sometimes increasing cravings later in the day. Emerging research also suggests they can alter the gut microbiome in ways that may affect glucose control, which is ironic, given many people choose diet drinks to reduce diabetes risk. (PMID: 35987213) They’re also highly acidic, which over time can damage tooth enamel, and heavy consumption has been linked in observational studies to poorer kidney health. None of this means an occasional diet soda is dangerous. The issue is habitual, daily use. When you look closely, diet sodas are feats of industrial chemistry: carefully formulated mixtures of purified water, synthetic sweeteners, acids, colourings and preservatives, designed for flavour, shelf life and consistency, not a healthier solution. In What Not To Eat, @lifeofdrkandi and I explore these everyday “better-for-you” choices, and why they don’t always behave as we expect in the body. Sometimes the healthiest shift isn’t cutting something out completely, it’s understanding what you’re really consuming, and choosing simpler alternatives more often. If you want to learn more, you can watch all four episodes of What Not To Eat on @channel4.