Professor Tim Spector: I was wrong about Vitamin D & sunlight! The 7 health habits he's changed his mind about

Welcome to ZOE Science and Nutrition, where world leading scientists explain how their research can improve your health. Health advice never stands still. One year we cut fat, the next we fear sugar. We demonize seed oils, and then we defend them. The headlines move quickly, but inside the body, change unfolds slowly. Arteries clog over decades. Risk accumulates long before symptoms appear. Professor Tim Spector, one of the world's most cited scientists, has spent years studying how food and lifestyle shape these invisible processes. He challenged calorie counting when everyone else believed in it. He warned about ultra processed food, while many nutrition scientists denied that there was even such a thing. And, of course, he has led the world in understanding the central role of the microbiome in our health. But science does not freeze in time. New trials emerge, larger datasets appear, evidence deepens, or sometimes it reverses. This year, Tim has been examining his own health closely. He's reviewing new research. He's looking at his own test results. Today, Tim explains where he has changed his mind, where he hasn't, and how he decides when new evidence is strong enough to act on. He shares the seven new habits that he started in 2026, from supplements and new exercises to sleep and oral health, and the reasoning behind each one. Because the challenge isn't keeping up with every new health claim on social media. It's knowing which ones deserve your attention you can safely ignore. By the end of this episode, you won't just have heard the changes that one of the world's top scientists have made in his life. You'll understand how to navigate shifting advice for yourself. Tim, thank you for joining me today. Great to be here. I don't really need to tell you the drill. We have a set of q and a questions. The good news is you don't know what they are, but I do. Okay. Far away. If I brush my teeth badly, could this impact my brain health? Definitely. Have you changed the way that you exercise this year? I have a little bit. Yes. Is folic acid only important for women? No. As I've recently discovered. Is it true that you now have rippling biceps, thanks to your new workout routine? You can see for yourself, Jonathan. Yeah. Men, you know, I've added at least 1% to my muscle mass. Alright. And then finally, what developing area of science are you most excited about in 2026? I'm really into the brain and the gut brain connection. I just think it's absolutely fascinating. And a lot of that has come out of the Zoe studies that have, you know, pointed in that direction. There is we didn't think about when we started Zoe. I'd like to start before we get into, like, the specific things that you've changed in the last year. Maybe step back a little bit and say, what is it about nutrition science that means …