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

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 Assets meets 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 have ever seen an episode of Steven Bartlett’s Diary of a CEO podcasts, then you’ve undoubtedly heard of the nutrition company (which he has endorsed and repeatedly misleadingly promoted).

Or maybe you’ve seen professionals wearing ZOE’s white, disc-like device on the back of their biceps—the world’s most advanced nutritional technology, according to the company—on their arm.

Spector is the scientist behind the brand that has convinced over 100,000 people to join and find out how their bodies react to certain foods.

The 66-year-old trained as a doctor and worked as an NHS consultant in rheumatology before taking his first steps in science.

118,000,000 USD

The amount ZOE has raised since its founding in 2017.

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 and for which he was awarded an OBE.

Today he is an author, Professor of Epidemiology at King’s College London and Director of the TwinsUK Registry at King’s College London, and scientific co-founder of ZOE.

Since its founding in 2017, the company has raised $118 million, published more than 60 peer-reviewed scientific articles, and launched the ZOE Science & Nutrition podcast (which is downloaded over 3.5 million times a month).

Zoe’s nutritional supplements and colonic injections can even be found on supermarket shelves. Next up is the ZOE Food For Life Cookbook, which is set to be released in October. As for Spector, he has published over 900 research articles and written four books, the most recent of which is Food for life.

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The finances

Assets: What was the best investment you ever made?

I bought my first road bike in 2000 for $1,500. I rode it to work every day and it kept me fit and mentally sharp.

And the worst thing?

During the technology/genetics boom in the late 1990s, I made some money in genetic engineering stocks, but foolishly reinvested it in other technology companies and the bubble burst. I learned that little knowledge is very dangerous.

What are your living conditions like: a chic apartment in the city or a spacious suburban apartment?

We live in inner north London in a tall Victorian townhouse that I was lucky enough to buy as a wreck 35 years ago. 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.

“I have learned that little knowledge is very dangerous.”

How do you commute to work?

I love cycling and I ride my bike or a rented electric bike to work and social events whenever I get the chance. I also like to walk whenever possible.

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

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

What subscription can you not live without?

I have a monthly subscription to handmade chocolate bars from Cocoa Runners, which I love – it’s definitely worth it.

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

Where is your favorite watch from?

I’m currently wearing an Amazfit as I’m experimenting with watches with long battery life and theirs is durable. I also have a FitBit and an Oura ring and an Aktilla blood pressure bracelet. I’m also testing out a Withings body compensation scale which is cool.

The necessities

How do you get your daily coffee kick?

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

I prefer to drink black coffee in the morning as that is when I often do intermittent fasting. I usually make my own coffee at home with my beloved Sage coffee machine or buy one when I’m out and about in 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 are the same. I often do a longer fast in the morning as ZOE research has shown that this type of time-restricted eating has great health benefits. My favorite breakfast is full-fat live yogurt, to which I add kefir as it is full of different types of microbes, and top with nuts, seeds and berries, and recently my Daily 30+.

For lunch, I make myself a hearty vegetable soup or various plant-based salads so that I get to 30 plants per week. I bake my own rye sourdough bread. I also try to eat as many fermented foods as possible, be it kefir (momo or ki kefir are great options), so I add a spoonful of sauerkraut or kimchi to my lunch.

When I eat on the go, I sometimes prepare my own lunch, bring some fruit and mixed nuts, or occasionally look for an Itsu.

Where do you buy groceries?

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

How often do you eat out per week and how often do you cook at home?

Because of our schedules, my wife and I eat at home more often than we go out. But if we do go out once or twice a week, there are so many good restaurants in Islington. At the moment I really enjoy going to Thai Saltine, Perilla, Trullo or Supawan if I can get a table.

The delicacies

Where do you buy your work clothes?

I recently spoke at the UK GQ Heroes 2024 Awards and wore some outfits during the event from a great London brand called L’Estrange. They create really elegant, simple looks – I particularly love their linen trousers and shirts. I usually keep it more casual with chinos, linen shirts and trainers.

Are you the proud owner of a futuristic gadget?

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

How do you recover from a top job?

I enjoy cycling, walking and swimming as much as I can. We often take our bikes on the train from London or cycle abroad.

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

Besides exercise, I try to meditate every day. I’ve been doing this since I was 18 because it helps me focus and relax. In the evenings, I cook or ferment something, but I also put my phone on “do not disturb” and read for half an hour. When I’m writing my books, I especially like to read fiction because it helps me take my mind off work.

What is the best extra you have ever bought?

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

How do you take notes in a meeting?

I make simple notes in my notebook, which I often cannot read because I still have the handwriting of a doctor.

Take us on holiday with you. What’s next on your holiday list?

We have a house in Spain, which is a great treat in the colder months in London. I love cycling there or swimming in the sea – something I particularly enjoy and can’t get enough of. My family also love skiing, so we plan a family holiday together every year when we can.

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

Next I want to visit more places in Indonesia and explore the food scene – I’m thinking of Lombock.

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. Dive into our other Good Life profiles.