Tim Spector

**As seen on Channel 4’s What Not to Eat** ‘A super healthy and tasty gift for you and your gut microbiome – discover the joy of fermenting’ Dr Clare Bailey Mosley From the world-leading gut scientist and no. 1 bestselling author of Food for Life, comes an introduction to the life-changing benefits of fermentation. Of all the ways to prepare food, fermenting is surely the most mysterious, miraculous and misunderstood. As Tim Spector shows in this groundbreaking book, the science is now clear that adding fermented foods to our diets brings an astonishing range of benefits for our health. Drawing on his own cutting-edge research, and including practical tips for buying and making fermented foods, Tim demystifies the world of ferments, and introduces us to some of his favourites – from homemade kombucha and kefir, to sourdough, miso and coffee. He explores the extraordinary science of fermentation and the transformative role of microbes, in our kitchens and in our guts – and reveals why fermenting is the key to good food and good health. Ferment is the ultimate gift for anyone who wants to eat better and feel better in 2026. Praise for Tim Spector: ‘One of the visionaries leading the way. His writing is illuminating and so incredibly timely.’ Yotam Ottolenghi ‘No fads, no nonsense, just practical, science-based advice on how to eat well’ DAILY MAIL ‘Tim Spector has been exploding the myths around food and health for years’ THE TIMES ‘The man changing how we eat’ TELEGRAPH

In med trettio växter i veckan och ut med ultraprocessad mat. Den här kokboken gör det enkelt att byta snabbmat mot antiinflammatoriska, växtbaserade recept med fermenterade inslag, utan att räkna kalorier. Baserad på den senaste forskningen om tarmhälsa ger den dig god mat som kroppen älskar och tarmfloran behöver. Med nästan hundra recept får du inspiration till frukostar du står dig på, snabba vardagsrätter, snacks och sötsaker och till middagar för när du har gäster. Varje måltid stärker dina goda tarmbakterier och bygger på vetenskapligt förankrade principer, med inslag från Medelhavsdieten och moderna näringsstudier. Oavsett om du vill äta mer växtbaserat eller förbättra din maghälsa, visar boken hur gott och enkelt det kan vara. Tim Spector är professor i genetisk epidemiologi vid King’s College London, en av världens ledande experter på tarmhälsa och en av Storbritanniens mest välkända vetenskapskommunikatörer. Han är medgrundare till det brittiska forsknings- och näringsföretaget ZOE, som driver världens största nutritionsstudie, och författare till bästsäljande böcker om kost och hälsa.

Tim Spector is on a mission to bring fermenting into our lives and kitchens. Drawing on the latest science and his own experiments, Ferment is an accessible introduction to the life-changing benefits of fermentation - for beginners and enthusiasts alike. Fermenting is one of the most ancient, nutritious and cheap techniques for preparing and preserving food and drink. With little more than time, patience and basic equipment, the humblest of ingredients can be transformed into nutritious foods with an astonishing range of benefits for our gut health, immunity and daily mood. Including practical tips and some of his favourite recipes, Ferment cuts through myths and misunderstanding to help us navigate the fascinating world of ferments and shows how they can help improve our health, our meal times and our planet.

From the world-leading gut scientist and no. 1 bestselling author of Food for Life, comes an introduction to the life-changing benefits of fermentationOf all the ways to prepare food, fermenting is surely the most mysterious, miraculous and misunderstood. As Tim Spector shows in this groundbreaking book, the science is now clear that adding fermented foods to our diets brings an astonishing range of benefits for our health. Drawing on his own cutting-edge research, and including practical tips for buying and making fermented foods, Tim demystifies the world of ferments, and introduces us to some of his favourites – from homemade kombucha and kefir, to sourdough, miso and coffee. He explores the extraordinary science of fermentation and the transformative role of microbes, in our kitchens and in our guts – and reveals why fermenting is the key to good food and good health.

More than 100 "fantastic recipes and ideas" (Yotam Ottolenghi) for optimizing your gut health from the #1 Sunday Times bestselling author of Food for Life and co-founder of the nutrition science company ZOE. In The Food For Life Cookbook, Tim Spector, professor of genetic epidemiology, guides you through the new science of eating well with over 100 delicious and achievable vegetarian recipes created in collaboration with ZOE, a health science company dedicated to helping you understand your own biology and how that impacts your body's response to food. Shaped by Tim's own experience of transforming the way he eats, as well as common requests from readers and ZOE members, The Food for Life Cookbook includes fifteen-minute meals, ideas for creating nutritious meals when the fridge looks bare, and generous feasts and sweet treats for special moments with friends. Tim includes plant-based ingredient swaps throughout. Plus learn more about each ingredient with tips for increasing plant diversity and science-based explanations for the nutritional benefits of the ingredients and recipes included. Recipes include: Raspberry Lemon PancakesSweetcorn FrittersGreen Goddess Chickpea SandwichButter Bean CaesarEggplant SchnitzelLemon Pistachio LoafChocolate Olive Oil MoussePacked with plant-led inspiration for delicious meals to feed you, your family, and your microbiome, The Food for Life Cookbook is a must-have for every gut-loving home and kitchen and the perfect gift for anyone who wants to embrace a new way of eating. Cook for life. Join the food revolution.

*A brand new and updated edition for 2024, including the latest insights on diet and weight management drugs, gene editing, cancer testing, anti-ageing, ultra-processed foods and much more*Professor Tim Spector, number one bestselling author of SPOON FED and FOOD FOR LIFE, reveals the astonishing new science that is changing everything we thought we knew about genes and identity. Since the discovery of DNA, scientists have believed that genes are fixed entities that cannot be changed by environment. Spector's pioneering epigenetics studies, and the latest genetic research, show that our genes are more like plastic, able to change shape and evolve, and these changes can be passed on to future generations. This dazzling guide to the hidden world of our genes will make you rethink everything from sexuality to religion, cancer to autism, politics to pubic hair, clones to bacteria, and what it is that makes us all so unique and quintessentially human. Tim Spector's book turns genetics on its head. Lucid, surprising and with a very human face. It brings epigenetics alive. It is a great read! Michael Mosley

** THE ONLY GUT-HEALTH COOKBOOK YOU NEED FROM THE #1 SUNDAY TIMES BESTSELLING AUTHOR OF FOOD FOR LIFE AND ITV LORRAINE’S GUT-HEALTH EXPERT **'A book full of fantastic recipes and ideas.' Yotam Ottolenghi‘Packed with food you will love – and that your microbes will, too’ Dr Clare Bailey Mosley'Flavours and recipes you’ll want to eat every day' Melissa Hemsley‘Delicious and astonishingly, life-changingly, simple’ Davina McCall'Tim’s principles for eating well are totally transformative' Hugh Fearnley-WhittingstallIn: 30 plants a week. Out: Calorie counting. In: Fermenting. Out: Ultra-processed foods. But, how? The Food For Life Cookbook takes the ground-breaking guidance in Tim Spector's #1 bestselling guide to the new science of eating well and, in over 100 delicious and achievable recipes created in collaboration with ZOE, the nutrition science company that he co-founded, shows just how simple and enjoyable it can be to adapt to a gut-friendly way of eating. Shaped by Tim's own experience of transforming the way he eats, as well as common requests from readers and ZOE members, chapters include 15-minute meals, ideas for eating well when the fridge looks bare, and generous feasts and sweet treats for special moments with friends. Packed with plant-led inspiration for delicious meals to feed you, your family and your microbiome, as well as tips for increasing plant diversity and science-based explanations for the nutritional benefits of the ingredients and recipes included, The Food For Life Cookbook is a must-have for every gut-loving home and kitchen. Cook for life. Join the food revolution. PRAISE FOR FOOD FOR LIFE:'A fresh look at food' JAMIE OLIVER‘Fascinating’ NIGELLA LAWSON‘No fads, no nonsense, just practical, science-based advice on how to eat well’ Daily Mail, Books of the YearTim Spector, Number 1 Sunday Times bestseller, February 2024

WITH A FOREWORD FROM TIM SPECTOR, author of The Diet Myth, Spoon-Fed and Food for Life Radio 4's The Food Programme Book of the Year, chosen by Dan Saladino ‘A pioneering approach.’ ANNA JONES, cook and bestselling author of Easy Wins ‘This exciting and important book now brings Natoora and all its ingredients not just to restaurants like ours but … to everyone’s home.’ RUTH ROGERS, chef and co-founder of The River Cafe Let flavour guide our food choices – and lead us to a better food future. In Search of the Perfect Peach shows us how this simple desire can bring about a healthier, tastier and brighter future for our food, the people who produce it and the soil it grows in. That first bite of a perfectly ripe peach can be truly transformative – a joyful moment that will stay with you forever. For Franco Fubini, founder and CEO of Natoora, this encounter also leads him to realise that flavour is not simply a fleeting, visceral experience but a window into the farmer, a connection to our natural environment and a taste test for our food system. What makes a great-tasting tomato? Why is scarring on a greengage a good sign? Does ‘eating local’ narrow our priorities to the exclusion of others? In Search of the Perfect Peach follows Franco as he navigates the food system in pursuit of this elusive element. As he takes us from Sicily’s citrus groves to the streets of Mexico City, he shows how we have allowed the wider industry to compromise on more than just flavour. Franco’s search for the Greta peach culminates in his own clarity and conviction: by looking to flavour, we can unpick the industrialisation of our food production, restore nutrition and seasonal diversity to our plates and the craft of growing back to our landscapes. And, above all, we can find that perfect peach every summer. ‘By valuing and reclaiming flavour, Franco argues that we can transform the system and also enrich our relationship with food. Essential reading.’ DAN SALADINO, journalist, broadcaster and author of Eating to Extinction ‘An incredible read for those who love food and care about its future. In Search of the Perfect Peach is both a love story and technical guide.’ KYLE CONNAUGHTON, chef and owner of SingleThread Farm, Restaurant and Inn

Käesolev raamat on ülemaailmse menuki "Purustatud toidumüüdid" autori põhjalik sissevaade toitumise kaasaegsesse teadusesse ja uuringutesse. Toit tervise allikanaToit sinu mikroobideleToit raviminaToit vaimseks heaoluksToit immuunsuseleToit planeedileToit kui eluToit on tervislikeks eluviisideks meie suurim liitlane, kuid küsimus, mida süüa, pole kunagi tundunud nii keeruline. Tim Spector on eest vedanud teaduslikku suhtumist toitumisse, innustades meid unustama vääraid arusaamu kalorite lugemisest või toitainete algosakesteks jagamisest. Raamatus "Toit on elu" tugineb ta enam kui kümnendi väldanud kaasaegsetele uuringutele ning vürtsitab neid isiklike vaadetega, et pakkuda uut ja põhjalikku juhendit selle kohta, mida me peaksime tänapäeval oma toidust teadma. Vaadeldes laiapõhiselt kõike alates keskkonnamõjudest ja toidupettustest, kuni allergiate ja väärate toidusiltideni, näitab Spector meile ka paljusid igapäevaste toiduainete imelisi ning ootamatuid omadusi, mida teadlased alles nüüd hakkavad mõistma. Tim Spector on geneetilise epidemioloogia professor Londoni King's College'is ja juhib Suurbritannia kaksikute registrit. Arsti ja teadlasena on ta alates 1992. aastast tõestanud, et paljudel tavahaigustel, mis arvati olevat vananemisest ja keskkonnamõjudest tingitud, on geneetilised põhjused. Ta on avaldanud üle 600 teadusartikli mainekates ajakirjades, sealhulgas ajakirjas Science and Nature. Tim Spector on arvukate teaduslike ja populaarteaduslike raamatute autor ja teda kajastatakse pidevalt ka meedias.

'I love the way Hugh inspires us to eat more of the good stuff, and he's done it again brilliantly here.' JAMIE OLIVER'Hugh's delicious recipes are very good medicine for a longer, healthier life.' CHRIS VAN TULLEKENWith an introduction by Tim Spector, bestselling author and founder of ZOE30 plants may sound a lot, but in Hugh's expert hands it has never been simpler to achieve your health goals and approach everyday cooking with delicious, nutritious meals full of easy wins to increase your plant intake, whatever your dietary requirements. Pioneering gut-health guru Tim Spector’s introduction explains why racking up the plant power by eating a variety of 30 plants a week will give your body more of the nutrients you need to feel great, have renewed energy and reset your microbiome. Much more than just fruit and veg, plants also include nuts, seeds, pulses, grains, herbs, spices, chocolate and even coffee. In chapters such as Six-packed Soup and Stoups, Seven in the Oven, Fish Fivers, Meat and Many Veg Mains and Triple Treat Sides, Hugh shows you how to get many more of these health-boosting ingredients on your plate, no matter how many you're cooking for. Packed with people-pleasing plant-only dishes alongside a few well-chosen meat and fish options, and helpful tips, tricks and easy swaps, with Hugh to show you the way, you'll soon be getting in your 30 plants, and more, week after week. Recipes include:· Shroomami stoup· Sichuan aubergine with tofu and black beans· Caponata with chickpeas and apricots· Tomato and saffron baked rice· Steak, charred lettuce and spring onion salsa· Roast ratatouille mackerel fillets· Very berry ripple fro-yo... and many more!'Beautifully diverse, plant-rich recipes' – Poppy Okotcha'Inspiring' – Sarah Langford'Delicious, super-simple recipes' – Henry Dimbleby'Full of great ideas' – Rosie Boycott

'Life-changing' DAVINA McCALL'A must-read' Dr RUPY AUJLA'Fascinating' NIGELLA LAWSON'Empowering' LIZ EARLE**THE BOOK THAT INSPIRED THE FOOD FOR LIFE COOKBOOK**Food is our greatest ally for good health, but the question of what to eat in the age of ultra-processed food has never seemed so complicated. Drawing on cutting-edge research and personal insights, Professor Tim Spector offers clear answers in this definitive, easy-to-follow guide to the new science of eating well. Empowering and practical, Food for Life is nothing less than a new approach to how to eat - for our health and the health of the planet.‘No fads, no nonsense, just practical, science-based advice on how to eat well’ Daily Mail, Books of the Year'A rigorously academic book that welcomes the layperson with open arms' The Times** A THE TIMES and SUNDAY TIMES BOOK OF THE YEAR**** WINNER OF THE FORTNUM & MASON SPECIAL AWARD **Number 1 Sunday Times bestseller, February 2024

Tim Spector on teadusuuringute käigus jõudnud shokeeriva tõdemuseni, kui vähe toidu kohta käivatest uskumustest on tegelikult teaduslikult tõestatud. Kas ühte või teist tohib süüa? Kas kala on ülimalt kasulik? Mida arvata kohvist, veganlusest ja toidulisanditest? Kas lapseootel naistel tasub uskuda, mida arstid neile toitumise kohta räägivad? Kas gluteenivaba toit on ka tegelikult tervislik? Kokku 20 müüte murdvas peatükis räägib autor, miks meie senised tõekspidamised toidu kohta on enamasti valed. Ta paljastab, kui vähestel teaduslikel andmetel paljude riikide tervise- ja toitumisalased suunised põhinevad ja mil määral toidutööstus tegelikult neid poliitilisi juhiseid mõjutab. Raamat seab kahtluse alla levinud toitumiskavad ja dieedid, terviseametite soovitused, imeravid ja toidupakendite märgistused ning innustab meid tõsiselt järele mõtlema, kui tähtis on toit meie tervise seisukohalt. Tim Spector on geneetilise epidemioloogia professor Londoni King's College'is ja juhib Briti kaksikute registri tööd. Arsti ja teadlasena on ta alates 1992. aastast tõestanud, et paljudel tavahaigustel, mida on peetud vananemise ja keskkonnamõjude tagajärjeks, on geneetilised põhjused. Ta on avaldanud üle 600 teadusartikli mainekates ajakirjades, sh Science and Nature's. Tim Spector on arvukate teaduslike ja populaarteaduslike raamatute autor ja tema tööd kajastatakse pidevalt ka meedias.