Prof Tim Spector

speaker

2,014 appearances 16 recordings 2 series first heard Apr 2026 last heard 3d ago

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 — 16 in all, peaking in Sep 2026 with 4.

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ZOE Science & Nutrition · How to build a better brain: The 5 foods you need to protect your memory, mood and to cut dementia risk | Prof Felice Jacka & Prof Tim Spector · 2 Jul 2026 podcast

What hasn't really hit the press is how important these foods affect brain diseases.

I use my Zoe app if I'm in a store to just look at the barcode and tell me what is the rating for that because nearly all food is processed to some extent.

And you can score it into four categories.

And I'm only really worried about the top two categories.

So low processing risk doesn't really worry me.

I'm not obsessed with it.

And all of these foods, you could have them occasionally.

It's not a big deal.

But if you have it regularly, as many people do as part of their diet every day for breakfast or for lunch, they're getting meal deals, they're in this rut.

So I would tell to everybody, the first thing is get out of that rut, change your breakfast, change your sandwich, think about your evening meal and try and cut out ready meals.

Avoid anything that has a massive health claim on the front.

And if you look at children's yogurts or most breakfast cereals, and they're full of health claims, and that is a big red flag.

They're trying to get you to buy this rubbish, and it's going to cause inflammation, glucose spikes, and mess up your brain.

And Tim, what about you?

I'm interested in omega-3, and it has been shown that in people with low levels, it is beneficial to take omega-3 supplements.

But I always prefer to take the food, so I take sardines and anchovies and measure my blood levels.

Now, the other thing I've started taking recently is folic acid.

which we know works very well in pregnancy and protecting the baby's brain and development.

So we know it has a major effect on the brain.

And there's a number of studies now showing that is preventive for depression and potentially other brain diseases.

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