ZOE Science & Nutrition Recap: How to break bad habits and transform your health | Rich Roll & Tim Spector
16 snips
Jan 6, 2026 
In this engaging discussion, Rich Roll, an ultra-endurance athlete and author, shares his inspiring journey from addiction to health transformation. He emphasizes the importance of midlife as a crucial time for change and explains how diet shifts can rapidly alter the microbiome. Tim Spector joins in, highlighting the mental health benefits of improved gut health and the strong link between microbes and mood. Rich also shares practical tips on making small, sustainable changes to foster long-term habits, reinforcing that it's never too late to pivot towards better health.
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Sobriety To Lifestyle Detox
- Rich Roll described being sober at 31, gaining weight, and feeling winded climbing stairs before age 40.
- That fear of heart disease and a ‘sliding doors’ moment prompted him to recreate a lifestyle detox and experiment with diet and fitness.
From The Window Diet To Plant-Based
- Rich called his prior eating the “window diet” of fast food, late-night takeout and greasy meals from law-firm life.
- He then experimented with paleo and vegetarian approaches before doing a plant-based challenge that surprised him with rapid benefits.
Microbiome Shifts Happen Fast
- Tim Spector explained gut microbes can change rapidly when you switch from junk to whole foods, often within a week.
- These microbial shifts align with quick improvements in mood and energy that people report early on.
