Tim Spector MSC FRCP MD FRSB OBE(@tim.spector) 인스타그램 상세 프로필 분석: 팔로워 766,679, 참여율 0.66%

I’m very excited to finally share the cover of my new cookbook, Good Mood Food, and take you behind the scenes of our shoot. Being the taste-tester for all of these wonderful dishes is a tough job, but somebody has to do it! Along with @dr.fede.amati, @kathryn_bruton, and a talented bunch of chefs, we shot over 100 recipes for my upcoming cookbook, with plenty of time to eat along the way. The idea behind the book is very personal to me, and grounded in the latest science. Food that genuinely lifts your mood; not just because it’s delicious, but because it supports your gut microbes which we now know play a key role in how we feel. These recipes are designed to bring real pleasure to the table while also nourishing your gut and brain health. You’ll find plenty of plants, fibre, fermented foods, and healthy fats throughout. From comforting pastas to simple sweet treats, feast-worthy showstoppers, energising lunches, a perfect pavlova, and my favourite (and very nostalgic) fish pie, this is truly Good Mood Food. I can’t wait to hear what you think of these recipes. The link to pre-order is in my bio, or you can search ‘Good Mood Food cookbook’. As always, thank you so much for your support.

I’m excited to share that the paperback edition of Ferment is out today! 🎉 I’ve been fascinated by fermentation for decades, ever since my first disastrous attempts at home brewing as a teenager. What started as a curiosity has become one of my life’s biggest passions. Fermentation connects history, flavour, culture, and cutting-edge science in a way no other food process can. People first did it to preserve food, but we now know that these living foods don’t just keep food from spoiling, they can help us thrive. Regularly eating fermented foods can help improve digestion, reduce inflammation, lower your risk of type 2 diabetes and heart disease, and promote a healthier, more diverse gut microbiome. That’s why I wrote Ferment: The Life-Changing Power of Microbes. It’s part science, part story, and part hands-on guide, from simple recipes anyone can try to the surprising health insights we’re only just uncovering. I’m delighted that the paperback edition is now available, making it even easier to discover the remarkable world of fermentation and the microbes that shape our health. You can order your copy now via the link in my bio. As always, thank you so much for your support.

Did you know that drinking coffee supports your gut microbiome and heart health? ☕ @michael.pollan is one of the most influential science writers of our time and a six-time bestselling author whose work has transformed how millions think about food, plants, and health. @tim.spector is one of the world’s top 100 most-cited scientists and the scientific co-founder of ZOE. Together, they reveal: - Why ultra-processed foods leave us wanting more - Whether food cravings are really about willpower - What caffeine is doing to your brain and body - And why plant diversity matters for long-term health Listen now via the link in our bio or search “ZOE Science & Nutrition”. Are you team coffee or team tea? 🍵

Comment PASTA for the recipe. 🍝 We’ll send you @tim.spector’s creamy kale pasta, plus five more of our favorite recipes to support your gut health. Your gut is home to trillions of different bacterial strains, and they are all picky eaters. One strain loves the fiber in lentils, while another thrives on the polyphenols in blueberries or the chemicals in garlic. If you eat the same meals every day, you only feed a small group of microbes. Eating a diverse range of plants including fruits, veggies, nuts, seeds, whole grains, legumes, herbs, and spice, ensures you are nurturing a resilient, diverse ecosystem in your gut. These six recipes are designed to help you effortlessly pack more plants into your week. They’re easy, delicious, and exactly the kind of food you’ll want to make on repeat. Comment PASTA below and we’ll send them straight to your inbox.👇

Did you know most of the corn grown across America can’t actually be eaten by humans?🌽 As @michael.pollan explains, you’d break your teeth trying. Instead, it’s processed into additives and ingredients that now make up a huge proportion of the modern diet. At the same time, rates of chronic disease have risen alongside the growth of ultra-processed food. So how did our food system drift so far away from real food, and what should we be eating instead? @michael.pollan is one of the most influential science writers of our time and a six-time bestselling author whose work has transformed how millions think about food and health. @tim.spector is one of the world’s top 100 most-cited scientists and the scientific co-founder of ZOE. Together, they explore: - How modern agriculture reshaped the food on our plates - Why ultra-processed foods are so difficult to stop eating - Whether cravings are really about willpower - And why eating more diverse plants may support better long-term health Listen now via the link in bio or search “ZOE Science & Nutrition podcast”, and let us know what you think about the conversation.

Take it from two medical doctors and gut health experts: protein and fibre are not competing with each other biologically. They do entirely different jobs. Protein is primarily absorbed in the small intestine, where it’s broken down into amino acids used to build muscle, enzymes, hormones and immune cells. Fibre largely bypasses that process altogether. Your body can’t digest most fibre, which is exactly why it’s so important. Instead, it travels down to the colon where trillions of gut microbes ferment it into compounds that help maintain your gut lining, regulate inflammation, influence appetite, and even communicate with your brain. If you eat large amounts of protein without enough fibre, some of that excess protein reaches the colon instead. Your microbes then ferment the protein rather than fibre, producing compounds like ammonia and hydrogen sulphide, which may negatively affect the gut environment over time. This is one reason why the healthiest long-term dietary patterns consistently include both adequate protein and plenty of diverse plant fibre. Protein for your human cells, and fibre for the trillions of microbial cells that live alongside them. If you want me and @theguthealthmd to tackle any other nutrition misinformation, let us know in the comments.

There’s something disturbing about a slice of “cheese” that looks almost identical after 5 years in a cupboard. Inspired by videos of fast food burgers and buns refusing to decompose, I decided to run my own little experiment. Much to my wife’s despair, this Kraft Singles slice has been sitting in our kitchen for half a decade. Looking at it today raises an important question: if microbes, moulds and bacteria don’t seem interested in eating it… should we be? Real cheese is a fascinating living food. Traditional cheeses are made through fermentation, where microbes transform milk over time into something nutritionally and chemically very different. In many aged cheeses, bacteria and fungi continue breaking down proteins and fats for months or even years, creating flavour, texture and thousands of bioactive compounds. That’s what food normally does. It changes, it degrades, life interacts with it. Ultra-processed cheese slices are something else entirely. They’re engineered to be hyper-stable: emulsifiers, refined oils, starches, flavourings and preservatives all designed to create a uniform product with a very long shelf life. And while technically edible, they’re very far removed from what humans have traditionally called cheese. Your gut microbes evolved alongside real food. Fermented foods, fibres, complex plant compounds, slowly transformed ingredients. Not fluorescent orange squares that survive half a decade untouched in a cupboard.

What does the science say about saunas? There’s some interesting research, particularly around heart health. Large observational studies from Finland have found that people who use saunas more frequently tend to have lower risks of cardiovascular disease, stroke, and even death from all causes. In one long-term study spanning 20 years, those having 4 to 7 saunas per week had a significantly lower risk of developing high blood pressure compared to those going once a week (PMID: 28633297). Other studies have linked frequent sauna use with reduced risk of stroke and heart disease. There are also signals around brain health, with some research suggesting lower rates of dementia among regular sauna users, and even potential benefits for lung health. But most of this evidence is observational. That means it can show associations, not cause and effect. It may be that saunas are beneficial. But it may also be that people who use saunas regularly have other habits that support their health, like exercising more, having more leisure time, or lower stress levels. Much of the research also comes from specific populations (mainly Scandinavian males), so we need to be cautious about generalising these findings more broadly. So if you enjoy relaxing in a sauna, they may well offer some health benefits. But they’re not a substitute for the fundamentals of good nutrition, regular movement, and sleep. I’d be interested to hear, are saunas part of your health routine?

Did you know there are trillions of viruses inside your gut right now?🦠 And if that isn’t surprising enough, some of them are playing an important role in keeping you healthy. Professor Martha Clokie is a professor of microbiology at Leicester University and leading expert on bacteriophages — viruses that infect and destroy bacteria. For the last 20 years, Martha has pioneered research to understand what these viruses, and whether she can develop bacteriophage therapy as a revolutionary approach to treat bacterial infections without antibiotics. Together with @tim.spector, we explore a side of viruses that most of us have never heard about. We uncover: - Why most viruses are completely harmless to humans - How viruses in our gut help control the bacterial ecosystem we call the microbiome. - Why some scientists believe phages could help solve the antibiotic resistance crisis - How phage therapy has already been used to save patients with untreatable infections - And what this hidden world of viruses may mean for the future of medicine By the end, you’ll understand why viruses are not only something to fear, but something we may one day rely on to save lives. Click the link in our bio to listen now, or search ‘ZOE Science & Nutrition’ wherever you listen to podcasts. 🎧

I’ve spent over 30 years working with twins across the UK to better understand how our genes, lifestyle, and environment shape our health. Through @twinsuk_research, what started as a small study has grown into a community of over 15,000 incredible volunteers who have helped us make real advances in science. We’re a part of an international research project called PROSPECT, investigating a worrying trend: more and more people are being diagnosed with colorectal cancer at a younger age. This @twinsuk_research study, led by colleagues at @lifeatkings, is aiming to uncover early biological signals, particularly in the gut microbiome, that could help us detect risk earlier and ultimately prevent cases in the future. Twins are uniquely powerful in this kind of research, helping us untangle what’s driven by genetics and what’s influenced by lifestyle. But we urgently need more twins from our cohort to take part. If you are a twin, part of TwinsUK, or know someone who is, this is a chance to contribute to research that could genuinely change how we understand and prevent cancer. Your involvement could make a real difference. Click on the ‘Join the TwinsUK registry’ link in @twinsuk_research’s bio to sign up now, and email twinsuk@kcl.ac.uk

I wanted to share a personal story that sits at the heart of my upcoming cookbook, Good Mood Food. My mother now has dementia and lives in a care home. She no longer recognises me. I know many of you will understand just how devastating a loved one living with dementia can be. Witnessing her decline over the last decade has made me determined to better understand how everyday choices, including what we eat, might support brain health earlier in life. We now know that the gut and brain are in constant conversation, and that what we eat can influence how we feel, as well as aspects of brain function over time. At @zoe, one of the most consistent things we see in our research is that when people begin to eat a more varied, plant-rich diet, many report noticeable improvements in their mood and energy. The idea for Good Mood Food grew from these insights. Inside, you’ll find over 100 recipes designed to be both uplifting and nourishing; food that supports your gut, your brain, and how you feel day to day. From some of my most comforting favourites to brighter, more vibrant dishes, these are recipes to cook, share, and come back. Delicious meals to boost your gut microbes, your tastebuds, and your mood. I really hope you enjoy them.

@dr.fede.amati and I hopped into the ice bath at @richroll’s cold plunge setup at @eudemoniasummit, all in the name of science. Cold water immersion has been around for centuries, and many people swear by it. But when you look closely at the current research, the picture is more nuanced. There is some reasonably good evidence that cold water can help with recovery after exercise, particularly reducing muscle soreness. Beyond that, things become less clear. You’ll often hear claims about boosting the immune system, reducing inflammation, improving mood, or even aiding weight loss. In most cases, the evidence is limited, mixed, or difficult to interpret. For example, cold exposure does trigger a short-term stress response, which might help the body adapt over time. But we don’t yet know what the optimal “dose” is, or whether frequent exposure is beneficial or potentially counterproductive. Mental health is another interesting area. Some studies suggest benefits, but it’s very difficult to separate the effects of the cold itself from everything that comes with it such as being outdoors, exercising, and often doing it with others. The same applies to weight loss. There are plausible biological mechanisms, such as activation of brown fat, but in practice, studies don’t show consistent reductions in body weight. That said, if you enjoy it and it makes you feel good, that’s what matters. And if you do try it, do it safely: ease yourself in, keep it brief, and never go alone. I’d be interested to hear, is cold plunging something you’ve experimented with?