What health habits actually protect your brain and long-term health? In this episode, Professor Tim Spector shares the seven health ideas he has changed his mind about after reviewing new research. From oral health and inflammation to vitamin D, sleep, and exercise, Tim explains the daily habits he now prioritises and helps us understand what we should do differently if the science changes. Tim revisits 7 common health beliefs and explains how new evidence has shifted his thinking. He explores the link between oral health, inflammation and brain ageing, and discusses vitamin D, sunlight and omega-3s. The conversation also looks at sleep timing, exercise and how everyday habits interact with our biology. Tim also shares the small changes he now makes in his own routine and provides practical ideas for incorporating them into your daily life. We all know that science evolves as new evidence emerges, so if the research changes, should our daily health habits change too? 🌱 Try our science-backed and tasty wholefood supplement Daily 30+: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=d30 Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 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 00:00 The daily habit that may cut dementia risk by up to 40% 04:00 The nutrition advice scientists completely reversed 10:30 The vitamin D discovery that fooled scientists for years 12:35 The one health belief Tim is more convinced about than ever 14:00 The public health threat Tim says may be worse than smoking 15:20 The new research linking oral health to dementia 17:05 How mouth bacteria may affect your brain 23:05 Why Tim chose food over omega-3 supplements 26:40 Should vegans worry about omega-3? 31:20 The surprising brain benefits of folic acid 34:30 Why Tim changed his mind about vitamin D 38:10 Why we shouldn’t fear winter sun 39:45 The exercise change Tim made this year 43:30 The sleep rule Tim now follows every night 45:30 The unusual sleep experiment Tim tried 📚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 Good Mood Food (preorder) by Prof. Tim Spector | https://amzn.to/4l9oXat Free resources from ZOE: The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra | http://ZOE.com/hertility?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=hertility Eating for Better Brain Health: Your brain-gut blueprint | https://ZOE.com/brainhealth?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=betterbrainhealth How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health | https://zoe.com/2026?utm_medium=zoe_podcast&utm_source=youtube&utm_campaign=How to eat in 2026 Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=podcast&utm_source=youtube&utm_campaign=freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=podcast&utm_source=youtube&utm_campaign=gutguide Better Breakfast Guide | https://zoe.com/breakfastguide?utm_medium=podcast&utm_source=youtube&utm_campaign=breakfastguide Mentioned in today's episode What is your gut-brain connection and what role does nutrition play? | https://zoe.com/learn/gut-brain-connection?srsltid=AfmBOophX3rD4D4wgNRAikxIoP_i5geydGCCWfSOPEsZMcDzdE73bBgS Oral Health and Dementia, Journal of Dental Research (2025) | https://journals.sagepub.com/doi/full/10.1177/00220345251377014 Neuroinflammation: A Distal Consequence of Periodontitis, Journal of Dental Research (2022) | https://journals.sagepub.com/doi/abs/10.1177/00220345221102084 Vitamin D Supplementation and the Incidence of Fractures, JGIM (2024) | https://pmc.ncbi.nlm.nih.gov/articles/PMC11534935/ Does a good diet reduce your heart disease risk? | https://zoe.com/learn/diet-and-heart-disease-risk?srsltid=AfmBOoqIqvzy2cSiRYz4mBreotc_gT9whRM-G9Bh26nbzKrLhNKCmhyA Vitamin B12 and Age-Related Cognitive Decline-Dementia and "Alzheimer's Disease", FNB (2024) | https://pubmed.ncbi.nlm.nih.gov/38987883/ Vitamin D and Risk for Type 2 Diabetes, Annals of Internal Medicine (2023) | https://www.acpjournals.org/doi/abs/10.7326/M22-3018 Effects of Creatine Supplementation and Resistance Training, Nutrients (2024) | https://www.mdpi.com/2072-6643/16/21/3665 Why you're probably breathing wrong (and what to do about it) | James Nestor | https://youtu.be/K5bnXxlPU7I 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