Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector

2026-01-06

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Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible. However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future. In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramat...

Change is difficult. Our routines can feel locked in, our habits on autopilot, and the idea of a major lifestyle overhaul can seem impossible.

However, Rich Roll is living proof that this isn’t the case. Once struggling with addiction and poor health, he transformed his diet, rebuilt his body, and completely rewrote his future.

In today’s conversation, Tim Spector and Rich Roll discuss why midlife is a crucial turning point for health, what happens to your microbiome when you change your diet, and why it’s never too late to make a dramatic shift.

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📚 Books from our ZOE Scientists:

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Ferment by Prof. Tim Spector

Free resources from ZOE:

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks

Better Breakfast Guide

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