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+Get our brand-new app and Gut Health Test designed by world-leading gut health and nutrition scientists to build healthy eating habits 👉 Join ZOEFollow ZOE on Instagram.Timecodes📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFerment by Prof. Tim SpectorGood Mood Food (preorder) by Prof. Tim SpectorFree resources from ZOEThe Hormone Harmony Guide: Tuning Your Body’s Internal OrchestraEating for Better Brain Health: Your brain-gut blueprintHow to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term healthLive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Better Breakfast GuideMentioned in today's episodeWhat is your gut-brain connection and what role does nutrition play?Oral Health and Dementia, Journal of Dental Research (2025)Neuroinflammation: A Distal Consequence of Periodontitis, Journal of Dental Research (2022)Vitamin D Supplementation and the Incidence of Fractures, JGIM (2024)Does a good diet reduce your heart disease risk?Vitamin B12 and Age-Related Cognitive Decline-Dementia and "Alzheimer's Disease", FNB (2024)Vitamin D and Risk for Type 2 Diabetes, Annals of Internal Medicine (2023)Effects of Creatine Supplementation and Resistance Training, Nutrients (2024)Why you're probably breathing wrong (and what to do about it) | James NestorHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.