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

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Today Fortune meets someone a little different from our usual roster 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 backed and misleadingly promoted on repeat). 

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

Spector is the scientist behind the brand which has convinced over 100,000 to become members and find out how their body reacts to certain foods.

The 66-year-old trained as a medical doctor and worked as an NHS consultant in Rheumatology, before tipping his toes into academia.

During the pandemic, Spector led the Covid Symptom Study app—which has been used by more than 4 million people in the U.K., U.S., and Sweden—for which he was awarded an OBE.

Now he’s an author, Professor of Epidemiology at King’s College London, and director of the TwinsUK Registry at King’s College London, as well as the scientific co-founder of ZOE.

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

You can even find Zoe’s supplements and gut shots on supermarket shelves. Next, it’s set to publish ZOE Food For Life Cookbook in October.  As for Spector, he’s published over 900 research articles and written four books, the most recent being Food for Life.

The finances

Fortune: What’s been the best investment you’ve 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 sane.

And the worst?

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

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

We live in inner North London in a tall Victorian townhouse that I luckily 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 across London. I never have to use a car.

How do you commute to work?

I prefer to cycle and will travel to work and social events on my bike or electric hire bike at every opportunity. I also enjoy walking wherever possible.

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

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

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

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

Where’s your go-to wristwatch from?

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

The necessities

How do you get your daily coffee fix?

I’ve completely changed my mind about coffee; it was a drink that was once demonised but studies have proven that it’s actually a health drink. Coffee could reduce our risk of heart disease by 25%, and it’s also packed full of essential nutrients and a surprising amount of fiber.

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

What 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, as ZOE research has shown that this style of time-restricted eating has great health benefits. My go-to breakfast is full-fat live yogurt, which I add kefir to as it’s full of different species of microbes, and top it with nuts, seeds and berries, as well as recently my Daily 30+.

Yulia Naumenko via Getty

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

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

Where do you buy groceries?

I like to shop locally at my amazing Turkish greengrocer in Stoke Newington, or at Natoora, which focuses on delicious seasonal ingredients from local producers. My wife and I also have Riverford Organic food boxes which make it really easy to have a great range of plant meals at home.

How often in a week do you dine out versus cook at home?

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

The treats

Where do you shop for your work wardrobe?

I recently spoke at the British GQ Heroes 2024 Awards and wore a few outfits by a great London brand called L’Estrange during the event. They create really smart, simple looks – I particularly love their linen trousers and overshirts. Normally, I keep it more casual with chinos, linen shirts and trainers.

Are you the proud owner of any futuristic gadgets?

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

How do you unwind from the top job?

I like to cycle, walk, and swim as much as I can. We often take our bikes on the train out of London or cycle when abroad.

Courtesy of ZOE

Courtesy of ZOE

As well as exercise I try to meditate every day, it’s something I’ve been doing since I was 18 as I find it helps me to focus and relax. In the evenings, as well as cooking or fermenting something, I put my phone on ‘Do Not Disturb’ and read for half an hour. I particularly enjoy reading fiction if I’m writing my books, as it helps me to take my mind off work.

PHILIP FONG/AFP via Getty Images

What’s the best bonus treat you’ve bought yourself?

I bought a Peloton bike during the first months of lockdown and it is 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 as I still have doctor handwriting.

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

We have a home in Spain, which is a great pleasure during the colder months in London. I love heading there to cycle or swim in the sea—something I particularly enjoy and don’t get to do enough of. My family also love to ski, so we’ll always plan a family holiday together each year if we can.

I visited Japan earlier this year and was so impressed by their approach to healthcare and nutrition. I loved eating my way around the country, discovering so many new plants that I’d never heard of before and exploring the different ways that they eat fermented foods. It was incredible.

Next, I’d love to visit more places in Indonesia and discover the food scene—am thinking of Lombock.

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