Are fermented foods the missing link in our health, or just the latest wellness trend? In this episode, Professor Tim Spector, a world-leading scientist in gut health and co-founder of ZOE, challenges what we think we know about yogurt, cheese, kombucha, and more. Tim uncovers why milk and cheese aren’t the same in your body - and the surprising science showing cheese might not be the heart villain it was once made out to be. He also shares emerging evidence that fermented foods could influence inflammation, immunity, metabolism, and even mood, often in a matter of weeks. From a groundbreaking Stanford study to insights from ZOE’s research on 9,000 people, this episode reveals why fermented foods are more powerful, and more misunderstood, than most of us realise. Tim breaks down the easiest ways to actually eat more fermented foods without overhauling your life. By the end, you’ll be questioning what’s in your fridge - and wondering if one tiny daily habit could do far more than you’d ever expect. Unwrap the truth about your food 👉 ⁠Get the ZOE app: https://joinzoe.onelink.me/XebC/9r7grdmf 🌱 Try our new plant based wholefood supplement - Daily 30+: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram: https://www.instagram.com/zoe/ Timecodes 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=podcast&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=podcast&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=podcast&utm_campaign=breakfastguide Mentioned in today's episode Gut-microbiota-targeted diets modulate human immune status, Cell (2021): https://www.cell.com/cell/fulltext/S0092-8674%2821%2900754-6 Fermented Food Consumption Is Associated With Improvements in Bloating, Hunger, Energy and Mood in the General Population, CDN (2025): https://cdn.nutrition.org/article/S2475-2991(25)02608-3/fulltext Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topicsuggestion Episode transcripts are available here: https://zoe.com/learn/category/podcasts