Can what you eat protect your memory, ease brain fog, and lift your mood? For a long time, we thought the brain was separate from the rest of the body. It's easy to assume that mood, energy, and memory have little to do with what's on your plate. But in today's episode, one of the world’s leading experts in nutrition, Professor Tim Spector, explains how your gut health shapes your brain health. From low energy and anxiety today to dementia in your later years, he shares what to eat to protect your brain throughout your life. Tim shares nine foods to add to your diet - from mushrooms and eggs to tofu and fermented foods - with easy ways to eat more of them, all drawn from his new book, Good Mood Food (https://amzn.to/4l9oXat). By the end of the episode, you will have learned quick, budget-friendly recipes that support the gut-brain connection and will clearly understand the four principles you need to start boosting brain function today. What if your tiredness, brain fog, and low mood are linked to the food on your plate? What might change if you ate differently for two weeks? 🌱 Try our science-backed and tasty wholefood supplement Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 🌿Let your gut microbes snack on the ZOE Gut Health Bar | https://zoe.com/snackbar?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=GHB Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE: https://zoe.com/buymembership?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=BAU Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes: 📚Books by our ZOE Scientists The Appetite Reset by Dr Federica Amati | https://amzn.to/4aBakbR Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Mentioned in today's episode Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat The ZOE METHOD study, ZOE (2024) | https://zoe.com/learn/does-zoe-work-evidence?lead_id=76305c80-ad49-4122-a1e4-18ac4b50f5cb Daily30: Does it work?, ZOE (2026) | https://zoe.com/learn/daily30-does-it-work?lead_id=23b0c118-df83-4698-b4f6-b50b814cba3b ZOE’s Fermented Food study, ZOE (2025) | https://zoe.com/learn/zoe-study-fermented-food?srsltid=AU7gw4Vr39U769h705fwaWjab6ZZR5lbKMRCMC2kSZGZPWExm8WSQlJ4&lead_id=f6455564-7b3f-4feb-b516-8034732f20bb The ‘SMILES’ trial, BMC Med (2017) | https://pubmed.ncbi.nlm.nih.gov/28137247/ Type 2 Diabetes and Dementia, J Int Neuropsychol Soc (2004) | https://pubmed.ncbi.nlm.nih.gov/15327738/ The Big IF Study, ZOE (2023) | https://zoe.com/learn/the-big-if-study-what-did-we-find?srsltid=AU7gw4UwM0L9PrWTgKCxfYQKmy7WTaKe92ozMtCBmPDu3QkTAdDQCPIN&lead_id=910a250e-5695-45c6-b147-3c737e4713de Mushroom Consumption and Dementia, J Am Geriatr Soc (2017) | https://pubmed.ncbi.nlm.nih.gov/28295137/ Egg Consumption and Brain Function, Nutrients (2024) | https://pmc.ncbi.nlm.nih.gov/articles/PMC11356842/#sec5-nutrients-16-02765 Tofu Consumption and Reduced Cancer Risk, Nutrients (2024) | https://pmc.ncbi.nlm.nih.gov/articles/PMC11013307/#sec5-nutrients-16-00986 Unlocking Saffron’s Potential in Brain Health, Cureus (2025) | https://pmc.ncbi.nlm.nih.gov/articles/PMC12103703/#sec3 Episode transcripts are available here: https://zoe.com/learn/category/podcasts