Prof Tim Spector

speaker

1,755 appearances 15 recordings 2 series first heard Apr 2026 last heard 15 Sep

Prof Tim Spector’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 15 in all, peaking in Jun 2026 with 4.

Appearances

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ZOE Science & Nutrition · Most replayed moment: How to build a better breakfast | Prof. Ben Gardner & Tim Spector · 15 Sep 2026 podcast

What I have is my go-to breakfast, I call my breakfast bowl, which is full fat Greek yogurt. voice-verified

mixed with a milk kefir, which is like a super yogurt. voice-verified

I like to have three fermented foods a day, so that gives me two of them. voice-verified

And then I get some frozen berries from the freezer. voice-verified

So I would maybe get three different fruits added to that, and mixed nuts, or I'd pick the Zoe Daily Thirty and just put a scoop of that on top. voice-verified

And I'd have that with a black coffee. voice-verified

You know, I definitely wouldn't have any fruit juice or anything else like I used to in the old days. voice-verified

That would be my fairly standard one. voice-verified

I I will vary that and sometimes have a sourdough rye bread, which is high in fibre, and I'd have some avocado on that and I might again put another ferment, whether it's sauerkraut or or whatever, onto that. voice-verified

But I also weekends might have um some eggs and I know voice-verified

So other people like things like peanut butter, which um in this country isn't a common breakfast, but uh actually would be uh much healthier than marmalade or jam or anything else. voice-verified

And and sometimes I'll have cheese as well. voice-verified

And Tim, why is that better than the sort of cereal and low-fat milk? voice-verified

Well, most people don't respond well to having uh just a massive amount of refined carbohydrates and voice-verified

And sugar in their diet because of this problem of the sugar spike, which has this knock-on effect for the rest of the day, causing lack of energy, mood changes, and hunger. voice-verified

And it also sets you up long term for getting type two diabetes and putting on weight. voice-verified

So moving away from these highly refined breakfasts to real food with real plants, real nuts. voice-verified

Real seeds, things that have a structure in them, means that everything is absorbed much more slowly, much more naturally the the way it was before highly processed foods came on the market. voice-verified

And, you know, again, picking full fat yogurts rather than low fat yogurts because we want to have the minimum amount of ingredients, and we know that fat fills us up as well. voice-verified

So these meals will actually make sure that you can get through to lunch. voice-verified

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