Epidemiologist-turned-entrepreneur fasts every morning, cycles to work and still uses his Peloton at 66

Here at The Good Life, you no longer have to imagine what life at the top is like: get real inspiration on how the most successful people live their lives.

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today luck Meet someone a little different from our usual roster of CEOs and founders: Tim Spector, one of the world’s leading gut researchers and co-founder of ZOE.

If you’ve listened to an episode of Stephen Bartlett’s show CEO’s Notes If you’re a podcast fan, you’ve probably heard of the nutrition company (which he has repeatedly endorsed and misleadingly promoted).

You may have seen professionals wearing the white disc-shaped ZOE device on the back of their biceps — which, according to the company, is the world’s most advanced nutrition technology — on your arm.

Spector is the scientist behind the brand that has convinced over 100,000 people to become members and discover how their bodies react to certain foods.

The 66-year-old trained as a doctor and worked as an NHS consultant in rheumatology, before heading into academia.

$118,000,000

The amount ZOE has raised since its inception in 2017.

During the pandemic, Spector led the Covid Symptom Study app – used by more than 4 million people in the UK, US and Sweden – for which he was awarded an OBE.

He is now an author, Professor of Epidemiology at King’s College London and Director of the TwinsUK Registry at King’s College London, as well as being the scientific co-founder of ZOE.

Since its founding in 2017, the company has raised $118 million, published more than 60 peer-reviewed scientific papers, and launched the ZOE Science & Nutrition podcast (which has more than 3.5 million downloads per month).

You can even find ZOE supplements and bowel injections on supermarket shelves. Next up, the ZOE Food For Life cookbook is set to be published in October. As for Spector, he has published more than 900 research articles and written four books, most recently Food for life.

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Finance

luck: What is the best investment you have ever made?

I bought my first racing bike for $1,500 around 2000. I used it to commute to work every day, and it helped me stay fit and sane.

And the worst?

During the tech/genetics boom of the late 1990s, I made some money in genetics stocks, but I foolishly invested all that money in other tech companies, and the bubble burst. I learned that a small amount of knowledge is very dangerous.

What are your living arrangements: a luxury city apartment or a sprawling suburb?

We live in North London in a high-rise Victorian house that I fortunately bought 35 years ago and was a wreck; it’s a great location for commuting to King’s College London, the ZOE podcast recording studios or other meetings around London. I never have to use the car.

“I have learned that a small amount of knowledge is very dangerous.”

How do you commute to work?

I prefer to cycle and commute to work and social events on my bike or a rented electric bike whenever I get the chance. I also enjoy walking whenever possible.

What personal financial advice would you give yourself when you were in your 20s?

Buy stocks in Apple and Microsoft! But also enjoy life and realize that you will have more money and less time to spend as you age.

What subscription can’t you live without?

I have a monthly subscription to Cocoa Runners artisan chocolate bars which I love – they are definitely worth it.

“Buy stocks in Apple and Microsoft! But also enjoy life and realize that you will have more money and less time to spend on it as you get older.”

Where to buy your favorite watch?

I’m currently wearing an Amazfit watch because I’m testing watches with long battery life, and theirs is a great watch. I also have a FitBit watch, an Oura ring, and an Aktilla blood pressure wristband. I’m also testing a Withings blood pressure monitor, which is great.

Essentials

How do you get your daily coffee dose?

I have completely changed my mind about coffee; it was once considered a demon drink, but studies have shown that it is actually a healthy drink. Coffee can reduce the risk of heart disease by 25%, and it is packed with essential nutrients and an amazing amount of fiber.

I prefer to drink black coffee in the morning, as this is when I intermittently fast. I usually make my black coffee at home using my beloved Sage coffee machine, or buy one when I’m in London. I usually drink at least two cups of coffee a day.

What about eating on the go?

I don’t have a set routine, as no two days are the same. I often fast for long periods in the morning, as ZOE research has shown that this time-restricted eating pattern has significant health benefits. My favorite breakfast is full-fat live yogurt, which I add kefir to because it’s full of different types of microbes, and I’ve added nuts, seeds, and berries, in addition to my Daily 30+ meal lately.

For lunch, I make batches of vegetable soups or various plant-based salads to help me eat my 30 for the week. I make my own sourdough rye bread. I also try to eat as many fermented foods as possible, whether it’s kefir (momo or kefir are great options), so I add a spoonful of sauerkraut or kimchi to my lunches.

If I’m eating on the go, I sometimes prep my lunches ahead of time, have some mixed fruit and nuts or sometimes look for Itsu.

Where do you buy groceries?

I love shopping locally at the wonderful Turkish fruit and veg shop in Stoke Newington, or at Natura, which focuses on delicious seasonal ingredients from local producers. My wife and I also buy organic food boxes from Riverford, which makes it really easy to have a wide range of vegetarian meals at home.

How many times a week do you eat out versus cook at home?

I tend to eat at home with my wife more than I do out due to our schedules. But when we do go out once or twice a week, there are plenty of good restaurants in Islington. At the moment, I really like Saltine, Perilla, Trullo or Supawan for Thai food if I can get a table.

Rewards

Where do you shop for your work wardrobe?

I recently spoke at the 2024 British GQ Heroes Awards and wore some clothes from a great London brand called L’Estrange to the event. They do really chic, understated looks – I particularly love their linen trousers and shirts. I usually dress casually with cotton trousers, a linen shirt and trainers.

Are you the proud owner of any of the futuristic gadgets?

I recently invested in an electric mountain bike. I love spending a few hours in the hills or woods, alone or with friends.

How do you get rid of your top job?

I love cycling, walking and swimming as much as possible. We often take our bikes on the train out of London or ride them when we are out and about.

Spector and his family enjoy skiing and aim to go every year:

In addition to exercising, I try to meditate every day, something I’ve done since I was 18, as I find it helps me focus and relax. In the evening, in addition to cooking or brewing something, I put my phone on “do not disturb” mode and read for half an hour. I particularly enjoy reading fiction if I’m writing my books, as it helps me take my mind off work.

What is the best extra gift you have ever bought yourself?

I bought a Peloton bike during the first months of lockdown and it’s great on rainy days.

How do you take notes in a meeting?

I will make simple notes in my notebook which I often cannot read because I still have the doctor’s handwriting.

Take us on a vacation, what’s next on your vacation list?

We have a house in Spain, which is great fun during the colder months in London. I love going there for cycling or swimming in the sea – something I particularly enjoy and don’t get to do very often. My family also love skiing, so we always plan a family holiday together every year if we can.

I visited Japan earlier this year and was very impressed with their approach to health and nutrition. I enjoyed eating all over the country, discovering new plants I had never heard of before and exploring the different ways they eat fermented foods. It was amazing.

Next, I would like to visit more places in Indonesia and discover the food scene, and I am thinking of Lombok.

Here at The Good Life, you no longer have to imagine what life at the top is like: get real inspiration on how the most successful people live. Dive into our other profiles of the good life.