Rich Roll: How to transform your health in midlife

🥑 Make smarter food choices. Become a member at http://zoe.com Midlife is often seen as a point of no return for health, but it could be the ideal moment to make radical change. And there's no better place to kickstart this than inside your gut. New research suggests your gut microbiome holds the key to aging well, protecting you from chronic disease, and even reversing some of the damage from years of poor diet and stress. Few people understand this better than Rich Roll, who went from an overweight, junk-food-addicted workaholic to one of the world’s fittest men - all after the age of 40. Now a plant-fueled ultramarathoner and bestselling author, Rich shares the wake-up call that forced him to transform his life. He’s joined by Professor Tim Spector, one of the world’s top 100 most cited scientists and professor of epidemiology at King’s College London, who explains why gut health becomes even more important as we age and how small changes to diet, movement, and daily habits can have an outsized impact later in life. 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zoe_podcast&utm_source=podcast_platform&utm_campaign=d30 Follow ZOE on Instagram | https://www.instagram.com/zoe/ Timecodes 00:00 A life-changing health transformation 00:38 Overweight, exhausted, and stuck at 40 01:16 How ultra-processed food harms your body 03:18 The biggest myth about changing your health 05:10 From addiction to peak performance 08:40 What happens to the body on a fast food diet 10:26 Unexpected benefits of a plant-based diet 15:30 How gut microbes control more than you think 21:19 Gut health, mood, and mental clarity—what’s the link? 25:00 Does exercise improve your gut microbiome? 27:55 How movement increases your healthspan 30:12 Do elite athletes have better gut health? 32:45 Fueling extreme endurance without meat 36:00 Tim’s #1 food for gut health 39:05 How to make small changes that actually stick 41:30 Why motivation is overrated—just start 45:00 The mindset shift that makes exercise easier 48:20 It’s never too late to take control of your health 📚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 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide Mentioned in today's episode The anti-inflammatory effect of bacterial short chain fatty acids is partially mediated by endocannabinoids, 2021, published in Gut Microbes https://pmc.ncbi.nlm.nih.gov/articles/PMC8604388/ Signatures of early frailty in the gut microbiota, 2016, published in Genome Medicine https://pmc.ncbi.nlm.nih.gov/articles/PMC4731918/ Elevated Inflammatory Status and Increased Risk of Chronic Disease in Chronological Aging: Inflamm-aging or Inflamm-inactivity?, 2019, published in Aging and Disease https://pmc.ncbi.nlm.nih.gov/articles/PMC6345337/ Heterochronic faecal transplantation boosts gut germinal centres in aged mice, 2019, published in Nature Communications https://www.nature.com/articles/s41467-019-10430-7 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