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

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Today wealth meet someone a little different from our usual list of C-suite executives and founders: Tim Spector, one of the world’s leading gut researchers and co-founder of ZOE.

If you’ve ever listened to an episode of Steven Bartlett’s Diary of a CEO podcast, then you’ve undoubtedly heard of the nutrition company (which he endorsed and deceptively promoted on repeat).

Or maybe you’ve spotted pros wearing ZOE’s disc-like white gadget on the back of their biceps—which, according to the company, is the world’s most advanced nutrition technology on their arm.

Spector is the scientist behind the brand, which has convinced more than 100,000 people to become members and learn how their body reacts to certain foods.

The 66-year-old trained as a doctor and worked as an NHS consultant in rheumatology before turning to academia.

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

You can even find Zoe’s supplements and injections on supermarket shelves. She will next publish the ZOE Food For Life Cookbook in October. As for Spector, he has published more than 900 research articles and written four books, his most recent being Food for life.

FINANCES

Wealth: What was the best investment you ever bought?

I bought my first racing bike for $1,500 in about 2000. I used it to commute to work every day and it kept me fit and healthy.

And the worst?

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

What are your living arrangements like: a stylish apartment in the city or a sprawling suburban area?

We live in North London, in a tall Victorian house which, fortunately, we bought 35 years ago as a wreck; it’s a great location for commuting to King’s College London, the ZOE podcast recording studios or other meetings in London. I never have to use a car.

How do you commute to work?

I prefer cycling and will travel to work and social events on my bike or e-bike for hire on every occasion. I also like to walk wherever possible.

What personal finance advice would you give your 20-year-old self?

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

Judd Brotman via Getty Images

What’s the subscription you can’t live without?

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

Where is your wristwatch from?

I’m currently wearing an Amazfit as I’m experimenting with watches with long battery life and theirs is long lasting. I also have a FitBit and an Oura ring, as well as an Aktilla blood pressure strap. I’m also testing a Withings body comp scale which is great.

necessities

How do you get your daily dose of coffee?

I completely changed my mind about coffee; it was a drink that was once demonized, but studies have shown that it is actually a healthy drink. Coffee could reduce your risk of heart disease by 25%, and it’s also full of essential nutrients and a surprising amount of fiber.

I prefer to drink black coffee in the morning as I often do intermittent fasting. I usually make my own at home with my Sage coffee machine, which I love, or I’ll buy one when I’m around London. I usually drink at least two coffees a day.

How about eating on the go?

I don’t have a set pattern as no two days look the same. I often do an extended fast in the morning because ZOE research has shown that this style of time-restricted eating has great 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 top it with nuts, seeds, and berries, as well as recently Daily 30+.

Iulia Naumenko via Getty

For lunch, I make batches of vegetable soup or different plant-based salads to help me hit 30 plants a week. I make my own rye bread. I also try to eat as many fermented foods as possible, whether it’s a kefir (Momo or Ki Kefir are great options), so I’ll add a tablespoon of sauerkraut or kimchi to my lunches.

If I’m eating on the go, I sometimes pack my own lunches, grab some mixed fruit and nuts, or occasionally reach for an Itsu.

Where do you buy food?

I love shopping locally at my amazing Turkish greengrocer in Stoke Newington or at Natoora who focus on delicious seasonal ingredients from local producers. My wife and I also have Riverford Organic food boxes which make it very easy to have a wide range of plant based foods at home.

How often in a week do you eat out and not cook at home?

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

TREATMENT

Where do you shop for your work wardrobe?

I recently spoke at the British GQ Heroes 2024 Awards and wore some outfits from a great London brand called L’Estrange during the event. They create a very smart and simple look – I particularly like their linen trousers and shirts. I normally keep it more casual with chinos, linen shirts and sneakers.

Are you the proud owner of any futuristic gadgets?

I recently invested in an electric mountain bike. I just like to spend a few hours in the hill or in the forest, alone or with friends.

How do you relax from the top job?

I like to bike, walk and swim as much as I can. We often take our bikes on the train from London or when we are abroad.

Courtesy of ZOE

Courtesy of ZOE

Besides the exercises I try to meditate every day, it’s something I’ve been doing since I was 18 because I find it helps me focus and relax. In the evening, in addition to cooking or fermenting something, I put my phone on “Do not disturb” and read for half an hour. I especially enjoy reading fiction if I’m writing my books because it helps take my mind off work.

PHILIP FONG/AFP via Getty Images

What’s the best bonus you’ve bought?

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

How do you record your notes in a meeting?

I’ll take simple notes in my notebook that I often can’t read because I still have the doctor’s note.

Take us on holiday, what’s next on your holiday list?

We have a house in Spain which is a great pleasure during the colder months in London. I like to go there to cycle or swim in the sea – something I particularly like and can’t get enough of. My family also loves to ski, so we always plan a family vacation together every year if we can.

I visited Japan earlier this year and was so impressed with their approach to health care and nutrition. I loved eating my way around the country, discovering so many new plants I hadn’t heard of before and exploring the different ways they eat fermented foods. It was incredible.

Next, I’d like to visit more places in Indonesia and discover the food scene – I’m thinking Lombock.

Here at The Good Life, you don’t have to imagine what life at the top looks like anymore: get real-life inspiration for how the most successful lives are lived. Dive into our other Good Life profiles.