Tim Spector MSC FRCP MD FRSB OBE(@tim.spector) 인스타그램 상세 프로필 분석: 팔로워 726,387, 참여율 0.67%

Comment GUIDE to get ZOE’s free 8 Nutrition Principles guide. If episode 1 of @tim.spector’s new @channel4 series What Not To Eat left you feeling unsettled or wondering how food became so confusing, you’re not alone. Our food environment is designed to confuse us. High-risk ultra-processed foods are engineered to be irresistible. Marketing labels like “low-fat” and “healthy option” make it even harder to know what to trust. Not all processed foods are created equal, and online, contradictory advice spreads faster than facts. That’s exactly why ZOE scientists created How To Eat In 2026: a free, evidence-based guide built from decades of microbiome and nutrition research. No trends or quick fixes, just clear, practical guidance rooted in science. Inside, you’ll find: - 8 science-backed principles shaped by the world’s leading nutrition researchers - Simple ways to reduce high-risk processed foods - Easy swaps that improve health without restriction - Tools, recipes, and habits that actually stick in real life These aren’t diet rules. 80% of diets fail because they rely on restriction. ZOE’s principles focus on addition, quality, and consistency — small changes that lead to meaningful improvements in weeks. Comment GUIDE below and we’ll send you the free link.👇 And if you tuned into What Not To Eat, let us know your thoughts.

I’m very excited to share that my new @channel4 series, What Not to Eat, airs tonight at 8pm! Ultra-processed food is everywhere. In our cupboards, our fridges, our kids’ lunchboxes, and increasingly, it’s being sold to us as healthy. In What Not To Eat, @lifeofdrkandi and I take a hard look at the foods many of us eat every day, including the so-called “low-fat”, “high-protein”, and “better-for-you” products that quietly dominate supermarket shelves. Each episode follows a real family dealing with common health problems: from fatigue and headaches to high cholesterol, weight gain, joint pain and blood sugar issues. Kandi and I uncover what’s really in their food, how these products are made, and what happens when UPFs become a daily habit. We then take things back to basics. What to shop for. What to cook. What to eat instead. No extreme rules, no perfection, just practical changes that real families can stick to and that lead to measurable improvements in health. This series is about cutting through confusion. Understanding why these foods are so moreish, why they affect our gut, metabolism and appetite, and showing that even modest dietary changes can make a big difference. If you’ve ever felt baffled, frustrated, or misled by the modern food landscape and nutrition advice, this programme is for you. The first episode of What Not to Eat airs tonight at 8pm on Channel 4. I hope you’ll tune in, and I’d love to know what you think. PS: Just to clarify ahead, not all of the foods pictured in this video are ultra-processed! Can you spot my favourite products?

Comment BROC for the recipe. After @tim.spector’s new show What Not To Eat aired on @channel4 last week, so many of you got in touch asking for the recipe for his delicious broccoli and walnut orecchiette from the Food For Life cookbook. It’s a great example of how simple changes can make pasta much healthier without losing any of the comfort or flavour. A few principles guide this dish. First, pairing pasta with healthy fats, in this case walnuts and extra-virgin olive oil, helps keep your blood sugar steadier. Second, packing in the plants increases fiber, which feeds your gut microbes and keeps you fuller for longer. And third, one of the simplest tricks: cook, cool and reheat. Cooling pasta creates resistant starch, so your body digests it more slowly. This recipe brings those ideas together in one bowl: plenty of fiber from the broccoli, healthy fats from the walnuts, and a sauce that’s both satisfying and healthy. Comment BROC below and we’ll send you a link to the recipe. Would you like the rest of the recipes from What Not To Eat? 🍝

The term “ultra-processed food” has become a catch-all label, but not all highly processed foods are created equal. When you look more closely at the science, the picture is more complex. Some processed foods clearly drive poor metabolic health, they are energy-dense, rapidly absorbed, and often contain additives that may disrupt the gut microbiome. Others, despite being processed, do not show the same effects and can even benefit health. The challenge is that existing classifications group all of these products together. This is useful for broad epidemiology but far less helpful for everyday decision-making. That’s why we’ve developed the Processed Food Risk Scale, a novel tool in the new ZOE app. For those of you who are new here, I am the scientific co-founder of @zoe. Instead of penalising foods simply because they are processed, it weighs factors such as energy density, hyper-palatability, the rate at which calories can be consumed, and the nature of the additives involved. This explains why two foods in the same category, such as different supermarket breads, can have different effects on health. Understanding the mechanisms behind food rather than the marketing language gives people a more realistic way to choose foods that support long-term gut and metabolic health. You can explore the new ZOE app and the Processed Food Risk Scale via the link in @zoe’s bio. And if you want to learn more about navigating today’s complex food environment, tune into my new series What Not To Eat on @channel4.

The new US Dietary Guidelines have been released, and they’re more significant than you may realize. These documents set the nutritional standards for schools, hospitals and public-health advice. So when they shift direction, the impact extends far beyond the US, particularly to countries like the UK that are still relying on outdated models. For the first time, refined carbohydrates are no longer treated as benign, and the link between high-risk highly processed foods and metabolic disease is acknowledged. Gut health also makes its way into the guidance, with fermented foods and plants recognised for their effects on health. Acknowledgment that is long overdue. The blanket fear of fat has finally been corrected, and the recommendation to reduce added sugar and avoid artificial sweeteners, especially for young children, is one of the most meaningful changes. But several issues remain. The strong messaging around protein can easily be interpreted as an endorsement of more meat and dairy in a population already consuming them in excess. The importance of fiber is barely mentioned, despite being a key indicator of good health. And the guidelines still fail to distinguish between mild processing and the industrial formulations that consistently drive chronic disease. You can see the influence of the meat and dairy industry in what is emphasised and what is left vague. But even so, I think this is a move in the right direction. The challenge is whether other countries will adapt, or continue to rely on guidance that no longer reflects the current science. I’ve shared more of my thoughts on the new guidance on my Substack, ‘Gut Feelings’. Do let me know what you think below.

The new year is when many goals get set, but turning ambition into lasting change is where things usually fall apart. This week on the @zoe podcast, we’re taking a different approach. For the first time, the focus isn’t on experts or ideal routines, but on what real, sustainable change actually looks like over time. Two ZOE members, Becky Tucker and Mark Payne, share their journeys after two years of consistently applying ZOE’s nutrition principles through busy schedules, stressful periods, celebrations, and setbacks. Somewhere along the way, eating for better health stopped being something they tried to do and became part of who they are. In fact, ZOE became such an important part of their life that alongside 18,000 other members of our community, they actually became ZOE owners. This episode explores what helped them stay motivated, which habits stuck (and which didn’t), and the unexpected ways their health and sense of identity changed along the way. They’re joined by @tim.spector and @drsarahberry who unpack the science behind Becky and Mark’s progress and explain why these principles work in the real world, not just in theory. If you’re trying to make a change this year, or stay committed to one, this conversation could be the spark you need. Click the link in our bio to listen now, and let us know what your wishes for 2026 are below.👇

Some of the UK’s most iconic chocolate biscuits are no longer chocolate. Club and Penguin bars have quietly been reformulated and are now labelled “chocolate flavour” — not because of semantics, but because they no longer contain enough cocoa to legally be called chocolate. Instead of paying more for cocoa, manufacturers swapped cocoa solids and cocoa butter for cheaper vegetable fats like palm and shea oil. But chocolate isn’t just a flavour. The health benefits of chocolate come from cocoa, specifically flavanols and polyphenols. These compounds improve blood flow by increasing nitric oxide, support heart health, protect the brain, and even act as fuel for beneficial gut microbes. Cocoa is also rich in minerals like magnesium and iron that are largely absent from ultra-processed substitutes. When cocoa is removed, those benefits disappear. What’s left is mostly fat, sugar, flavourings, and clever marketing. This isn’t an isolated change. It’s part of a broader pattern where real ingredients are slowly diluted or replaced to cut costs, while packaging stays reassuringly familiar. So if you enjoy chocolate, choose it deliberately. Look for products where cocoa mass or cocoa butter is the first ingredient, and aim for 70% cocoa or higher. You’ll get more flavour, more nutrition, and fewer unpleasant surprises — and you’ll actually be eating chocolate again.

High blood pressure is the number one driver of heart disease. Often called the “silent killer,” is already affects millions, and the numbers are rising fast. But emerging research suggests its reach is even broader than we thought, with links to cognitive decline, diabetes, tinnitus and even vision loss. The good news is much of it is within your control. Earlier this year on the @zoe podcast, I share how diet and lifestyle can lower blood pressure naturally, without relying solely on medication. We discuss how blood pressure connects to gut health, the foods that can help bring your numbers down, and the small but powerful lifestyle changes that may have a lasting impact. The link to listen is in ZOE’s bio, or search “Tim Spector ZOE blood pressure” wherever you listen to podcasts. If you or someone you love is navigating high blood pressure, I hope you’ll tune in. Do let me know in the comments what your favourite ZOE podcast of the year was.

January has a way of making food feel complicated again. The problem is that nutrition advice has never been louder or more contradictory. One influencer says eat more protein, another says eat less protein. Stop eating fat. Only eat fat. Fear seed oils. It’s no wonder so many of us feel incredibly overwhelmed. To start the year with clarity, @tim.spector and @drsarahberrycut through the noise in this week’s podcast. Drawing on decades of research, large-scale clinical trials, and ZOE’s microbiome science, they explain what actually matters when it comes to eating well, and what you can safely ignore. Together, they share eight clear, science-backed principles to guide how we eat in 2026 without restriction, extremes, or trends. That same guidance is in our free How to Eat in 2026 guide. Inside, you’ll find 8 clear, evidence-based principles developed by ZOE scientists to make the science easy to use in real life. Comment NEWYEAR and we’ll send you a link to our free guide. ✨

Happy holidays everyone! This is the time of year for long meals, good company, and delicious foods we don’t eat every day. Remember that pleasure, relaxation, and shared laughter are genuinely good for your gut. If you want a few gentle ways to support it along the way, here’s what I do. I stay well hydrated and mix things up with drinks. Alongside the occasional glass of wine, I’ll have kombucha or water kefir. It’s an easy way to keep fluids up while giving the gut a little extra support. When it comes to snacks, I love variety. Cheese, crackers, olives — all part of the joy — but I’ll often add something fermented too, like sauerkraut, kimchi, or pickled vegetables. They add flavour, balance richer foods, and bring interesting microbes and acids into the mix. Miso is another favourite: it’s brilliant stirred into gravy, dips, or dressings for extra depth. I also like starting meals with something sharp or crunchy, like a vinegary salad, pickles, or a tangy dressing. It wakes up the palate and gets the digestive juices flowing. For the main event, I go for something that feels celebratory, a mushroom, spinach, and lentil Wellington. It’s hearty, festive, and packed with fibre and plant protein, giving my gut microbes plenty to feast on too. And finally, your gut enjoys rest so a gentle overnight break between meals helps everything reset. The aim isn’t to be “good”, it’s to enjoy yourself, feel well, and make memories. As always, thank you so much for your support this year. I hope you all enjoy the festivities, and see you in 2026!

🇫🇷Je suis très heureux d’annoncer que mon livre à succès, Food for Life, est maintenant disponible en français dès le 2 janvier 2026, publié chez @laroussepratique. C’est un A-Z de la nutrition et de l’alimentation, qui examine tous les aliments que nous mangeons à travers le prisme du microbiote intestinal. Nos choix alimentaires sont la chose la plus importante que vous puissiez faire pour votre santé. Lisez ceci et vous ne penserez plus jamais à la nourriture de la même manière. Disponible à l’achat à la @fnac_officiel, sur Amazon et dans d’autres librairies. Bonne lecture! 🇬🇧 I’m very pleased to announce that my bestselling book, “Food for Life,” is available in French from January 2, 2026, published by @laroussepratique. It’s an A-Z guide to nutrition and food, examining all the foods we eat through the lens of the gut microbiota. Our food choices are the most important thing you can do for your health. Read this, and you’ll never think about food the same way again. It’s available to pre-order at @fnac_officiel, Amazon, and other bookstores. Happy reading!

Introducing new foods to kids: it’s like beer for adults, you don’t love it at first, but with enough tries… 😅🍺🥕 Listen to Tim Spector’s episode on Rayo or wherever you get your podcasts!   #whatsmyageagain #biologicalage