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

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Today Fortune meet someone who’s a little different from our usual selection 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 Diary of a CEO podcast, then you’ve undoubtedly heard of the food company (which he repeatedly endorsed and misleadingly promoted).

Or maybe you’ve seen professionals wearing ZOE’s white disc-like gadget on the back of their biceps — the company says it’s the most advanced nutritional technology in the world — on your arm.

Spector is the scientist behind the brand that has convinced more than 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 moving into academia.

$118,000,000

The amount ZOE has raised since its founding 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, 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 has more than 3.5 million monthly downloads).

You can even find Zoe’s supplements and intestinal shots on supermarket shelves. The ZOE Food For Life Cookbook will then be published in October. As for Spector, he has published more than 900 research articles and written four books, the most recent of which Food for life.

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The finances

Fortune: What’s the best investment you’ve ever bought?

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

And the worst?

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

What does your living situation look like: a chic apartment in the city or a sprawling suburb?

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

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

How do you travel to work?

I prefer to cycle and will travel to work and social events on my bicycle or electric rental bike at every opportunity. I also like to walk whenever possible.

What personal financial advice would you give to 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’s the one subscription you can’t live without?

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

“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.”

Where does your favorite wristwatch come from?

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

The necessities

How do you get your daily coffee fix?

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

I prefer to drink black coffee in the morning, because that is often the case when I do intermittent fasting. I usually make my own coffee at home with my Sage coffee maker which I love, 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 fixed pattern, no day is the same. I often fast for extended periods of time in the morning, as research from ZOE has shown that this style of time-restricted eating has major health benefits. My go-to breakfast is full-fat, live yogurt, to which I add kefir because it’s full of different types of microbes, and top it off with nuts, seeds and berries, and recently added my Daily 30+.

For lunch I make batches of thick vegetable soup or various vegetable salads, so I can reach 30 plants per week. I make my own rye sourdough bread. I also try to eat fermented foods as much as possible, whether that’s kefir (Momo or Ki Kefir are great options), so I add a spoonful of sauerkraut or kimchi to my lunches.

When I eat on the go, I sometimes prepare my own lunch, grab some fruit and mixed nuts, or find the occasional Itsu.

Where do you buy groceries?

I like to shop locally at my wonderful 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 easy to have a wide range of plant-based meals at home.

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

Because of our schedules, I eat at home with my wife more often than we go out. But if we 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 from an amazing London brand called L’Estrange to the event. They create really smart, simple looks – I especially love their linen trousers and overshirts. Normally I keep it more casual with chinos, linen shirts and sneakers.

Are you the proud owner of 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 relax after the top job?

I like 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 love skiing and want to go every year:

In addition to exercise, 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, I put my phone on ‘Do Not Disturb’ and read for half an hour. I especially like to read fiction when I write my books because it helps me take my mind off my work.

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

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

How do you take your notes during a meeting?

I make simple notes in my notebook that I often can’t read because I still have a doctor’s handwriting.

Take us on holiday, what’s 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 enjoy and can’t do enough of. My family also loves skiing, so when we can, we always plan a family vacation together.

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

Next, I would like to visit more places in Indonesia and explore the food culture – I’m thinking of Lombock.

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