The Doctor's Kitchen Podcast

7 Habits a neuroscientist swears by to keep your mind sharp at any age | Dr Tommy Wood

Wed, 25 Mar 2026 03:00:00 GMT

One of the biggest myths about brain health is that decline is inevitable as we get older. That at some point our memory fades, our thinking slows down, and there’s not much we can do about it.

My guest today argues the opposite.

Dr Tommy Wood is a neuroscientist, Professor at the University of Washington, and performance consultant to world-class athletes.

He’s published more than 100 scientific papers and has lectured all over the world on brain health, metabolism, physical activity and human performance.

He’s also the author of the brilliant new book The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Harmony, March 2026).

It’s a really practical conversation about small, everyday habits that can keep your mind 🧠 sharper for longer, without needing extreme diets or stacks of nootropics.

He walks us through 3 powerful levers to sharpen your mind:

How to stimulate it with specific exercises and mental challenges
How to supply it with key nutrients
And how to support it by changing your perspective on stress and sleep

I’ve already changed a few simple things in my daily routine, and I’ve been sharing it with friends and family because this is something that really matters to most of us: keeping our minds sharp through life. I hope you find this conversation as useful and motivating as I did.

If you want specific recipes and meal ideas, we have a whole brain‑healthy collection on the Doctor’s Kitchen app and website to help you put these principles into practice straight away.

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How to use your breath to sleep better, stress less and live longer | James Nestor

Wed, 11 Mar 2026 03:00:00 GMT

We breathe over 20,000 times a day. Those breaths do far more than just keep us alive. They shape your sleep, your focus, your energy, even your blood pressure and long-term risk of disease.

That’s over 20,000 opportunities to support your health, every single day.

The challenge is that modern life makes it harder to breathe well. We sit hunched over laptops, we’re constantly switched on, we chew softer foods, and many of us mouth-breathe, especially at night.

My guest today is on a mission to improve our health through our breath.

James Nestor is an award-winning science journalist and author of the bestseller “Breath”. He’s travelled the world to understand how our breathing has changed, and most importantly, what simple, practical steps we can take to improve it.

This episode genuinely shifted things for my team and me. I hope it inspires you to make a few small changes too. And if you know a committed mouth breather, send it their way.

We cover:

The risks of mouth breathing and James’ 10-day experiment
Why nasal breathing makes such a difference
Tips for a blocked nose or deviated septum
How to train your diaphragm for easier breathing
Why softer modern diets can affect your airways
Whether “mewing” is worth trying
Easy breathing habits you can start today

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#337 Why Mould Harms Your Health and How to Protect Yourself | Dr Peter Cook PhD

Wed, 25 Feb 2026 03:00:00 GMT

I talk a lot about what we eat for our health. But what about the air we breathe at home?

If you or your kids have asthma, constant sniffles, a lingering cough, sinus issues, or you’ve noticed damp patches and that musty smell, this episode could change how you think about your home.

As a new dad, I'm personally really interested in how our home environment shapes early immune development. This conversation made me think differently about ventilation, condensation and what really matters.

My guest is Dr Peter Cook, a Wellcome Trust Sir Henry Dale Fellow at the MRC Centre for Medical Mycology at the University of Exeter. His research looks at how airborne fungal spores interact with the immune system and drive allergic and asthmatic disease, an area that has been surprisingly neglected.

In this episode, we go into:

What mould actually is and when it becomes a problem
What is a safe level of mould?
How mould exposure can trigger asthma and allergic disease
Who’s most at risk
Whether mould testing kits are worth your money
If dehumidifiers and air purifiers actually work
Practical steps you can take this week to reduce your exposure and protect your health

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#336 Whether Antidepressants Actually Work and the Myth of Serotonin Imbalance | Professor Joanna Moncrieff

Wed, 18 Feb 2026 03:00:00 GMT

Today we’re having an uncomfortable but very necessary conversation about antidepressants and the theory that these drugs work for those with depression by correcting imbalanced chemicals in their brain.

Our guest to discuss this topic is Joanna Moncrieff, a Professor of Psychiatry at University College London, and works as a consultant psychiatrist in the NHS. She is author of numerous scientific papers including a major review that showed there was little evidence to support the idea that depression is caused by a serotonin abnormality. Her most recent book "Chemically Imbalanced: the making and unmaking of the serotonin myth” is what we’re going to be discussing today.

This was a complete eye opener for me. For years I believed in the pharmaceutical washed message that antidepressants worked because of a genuine brain chemical imbalance that we corrected with medications. This is not proven.

Today we’ll discuss over-use and misrepresentation of psychiatric drugs in the public sphere, the changing philosophy of mental health and how we got to a point where over 8 million people in the UK use antidepressants.

We discuss what serotonin is, how we measure it in the body, why the imbalance theory is inconclusive, whether antidepressants have good evidence that they work and their many side effects.

I want to make it clear that this episode is not meant to shame or belittle anyone on medications for mental health, but provide accurate information about how we can safely treat these problems and offer informed consent weighing up the pros and cons of medications like antidepressants. The use of these medications has well recognised withdrawal and dependency effects and should not be stopped without strict supervision of your medical practitioner.

We’ve also linked to the Maudsley deprescribing guidelines here in the show notes for practitioners educating themselves on how to do this with their patients.

Chemically Imbalanced Book

Website: https://joannamoncrieff.com/

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#335 Saliva Tests, Poop Cameras, Digital Coaches and What the Future of Health Looks Like with Lara Lewington

Wed, 11 Feb 2026 03:00:00 GMT

Even though I’m a skeptic I love health tech. I wear a wearable, I play with red light therapy gadgets and I monitor my bloods more regularly than a lot of my peers. Rather than being overwhelmed with the data, I thrive in it, and I’m able to reasonably weigh up the information from all these inputs because of my experience of being a medical doctor for over 15 years.

But with so much health tech interest, the landscape has become confusing and it can be hard to separate health from hype.

So we’re chatting to Lara Lewington today who’s covered some of the world’s greatest innovations, presenting the BBC’s flagship technology show, Click and many more. She’s explored Artificial Intelligence in health, the use of home hormone testing and whether there are any devices that can actually help us meditate better.

This is a super fun episode where we discuss what tech is available today that can help us eat, sleep and exercise better as well as stress less and prevent disease. I learnt both about the world of breath testing to guide our food choices, an app to help you with jet lag, as well as the potential for intelligent and personalised cancer screening.

Hacking Humanity dives into this and a lot more, which is available in all good bookstores.

Some of the products discussed include:

Whoop

Oura

Omed

Dexcom and Abbot CGMs

Timeshifter App

Eli Health

BrainPatch AI

Grail Testing

Truecheck

Ezra

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#334 The One Pesticide Everyone is Exposed To and Why It Should Be Banned | Prof Michael Antoniou

Wed, 04 Feb 2026 03:00:00 GMT

Glyphosate is the world’s most widely used weedkiller. It’s found on farms, in parks, and in over 50% of UK urine samples. Today you’re going to find out more about its impact on human health and why it should be banned, from Professor Michael Antoniou.

Professor Michael Antoniou is a molecular geneticist and gene engineering expert at King’s College London, whose research explores how agricultural chemicals like glyphosate affect our bodies, our microbiome, and our long-term health.

We discuss:

🌿 What glyphosate actually is and how it works by blocking a crucial enzyme in plants and microbes.

⚗️ Why it was deemed safe and why new evidence suggests we may have underestimated its risks.

🧠 The latest research linking glyphosate exposure to gut microbiome disruption, liver disease, and cancer.

🥦 Which foods carry the highest residues and whether washing, peeling, or buying organic makes a real difference.

🧬 How chronic exposure builds up in the body and what steps you can take to reduce your exposure today.

Professor implores everyone to support the PAN movement to prevent glyphosate use in towns and across the UK food supply. You can check out the link to help create pesticide free towns here.

https://pan-uk.eaction.org.uk/pesticide-free-towns

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#333 Why Muscle Is the Organ of Longevity with Dr Gabrielle Lyon

Wed, 28 Jan 2026 03:00:00 GMT

We’ve long been told that health starts in the gut, but what if the key to ageing well begins with your muscles?

This week I’m joined by Dr Gabrielle Lyon, physician, author of Forever Strong, and founder of the muscle-centric medicine movement. Gabrielle’s work reframes how we think about muscle not just for strength or aesthetics, but as a powerful metabolic and endocrine organ that drives longevity, energy, and resilience.

In this episode we discuss:

💥 Why muscle is the foundation for metabolic health

🥩 How much protein you really need and how to get it right

🏋️ How good muscle health impacts, inflammation and brain function

🧘‍♀️ The mindset shifts that make new habits actually stick and why we need to think about “standards” rather than goals

Whether you’re in your 30s trying to stay active, or in your 60s building strength for life Gabrielle is going to get you pumped about getting pumped! After recording this pod I wanted to run to the gym and start working out with those kettle bells!

Dr Lyon's new book - The Forever Strong Playbook - is released on 27th January 2026.

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#332 How Eating Local, Organic food Is Best for Environmental Health | Mallika Basu

Wed, 21 Jan 2026 03:00:00 GMT

What we eat isn’t just about taste or health, it’s shaped by a powerful global system that connects farmers, supermarkets, climate, and culture.

This week I’m joined by Mallika Basu, food writer, consultant and author of the new book ‘In Good Taste’, to unpack how our everyday food choices link to much bigger issues from biodiversity loss to culture, inequality and the economy.

But this is a conversation about sustainable eating from a food lover's perspective.

You’re going to find out …

🐟 Why I may have to adjust my fish eating habits to avoid or reduce salmon

🍅 How traditional diets are climate friendly, and delicious!

🌱 Whether regen and organic farming is worth it

This is a conversation about how we can all influence the future of food through our choices and our love of cooking.

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#331 Should We Avoid Fluoride and Is Mouthtaping Actually Worth It? | Dr Staci Whitman

Wed, 14 Jan 2026 03:00:00 GMT

Your mouth isn’t separate from the rest of your body, it’s a key part of your airway, your microbiome, and even your inflammation levels. In this episode, I’m joined by Dr Staci Whitman, functional dentist, to explore the everyday habits and products that can make a real difference to oral and whole-body health.

We talk through mouth taping and why nasal breathing matters for oral health, sleep quality, and overall physiology. Who should avoid mouth taping, and safer options.

How chronic mouth breathing affects dry mouth and the oral microbiome, gum health, cavities, bad breath, airway, sleep, and long-term facial/jaw development (especially in kids).

Ancestral diets and how that plays a role in jaw development, and the dental impact of modern snack foods. Plus nutrients for dental health like vitamin D, K2, Calcium and vitamin C.

And controversially we talk through fluoride in our water and toothpaste. What fluoride is used for and what the controversy tends to be about, and practical oral-health “non-negotiables” that matter alongside fluoride.

Dr. Staci Whitman is a board-certified functional and integrative dentist specialising in the oral-systemic connection, how the mouth links to the gut, brain, hormones, and airway health. She’s the founder of Bloom Kids (a leading functional paediatric dental practice), co-founder of the Institute for Functional Dentistry, and co-founder of Fygg, a microbiome-friendly oral care line.

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#330 GLP-1s. Everything You Need to Know | Ashley Koff, RD

Wed, 07 Jan 2026 03:00:00 GMT

I don’t think GLP-1 meds are the answer for everyone, but I also don’t think they’re the villain of the story. For many people they can be genuinely life-changing, when they’re used with the right support. So this episode is for anyone who’s made that decision (or is seriously considering it) and wants to do it safely, sustainably, and with as much information as possible.

I can’t stop you from taking these medications, but I can help you be informed: what to ask, what to monitor, what to eat, and how to protect your muscle, gut, and long-term health along the way.

Today’s episode is all about one of the biggest health conversations happening right now: GLP-1 medications.

I’m joined by Ashley Koff, RD, to give you the straight dope on what’s really going on beneath the surface: why so many of us are struggling with food noise, why some people never reach that “80% full” feeling, and what it means when your metabolic switches (the appetite and satiety systems that should be working in the background) aren’t firing properly.

We break down GLP-1s, starting with what happens in an optimally functioning body: the roles of hormones like GLP-1, GIP, PYY and CCK, and how they influence hunger, fullness, blood sugar, and cravings. We also talk through what side effects might be telling you, what to monitor if you do choose medication, and whether supplements have a role — including the so-called “GLP-1 boosters” you’ll see everywhere.

Most importantly, this episode is for anyone who wants lasting fat loss and better metabolic health, with or without drugs.

Ashley Koff is a registered dietitian and founder of the Better Nutrition Program, and she trains clinicians as course director for UC Irvine’s Integrative & Functional Medicine Fellowship. She’s also the author of the upcoming book ‘Your Best Shot’.

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#329 Is My Wife’s 10-step Morning Wellness Routine Worth It?

Wed, 31 Dec 2025 03:00:00 GMT

I’m seeing “perfect” wellness routines everywhere! Red light masks, infrared saunas, ice baths, supplements lined up on the kitchen counter, breathwork, journaling, grounding mats… the list goes on.

And yes, my wife has been trying most of them.

So today, we’re doing something a bit different. We’re recreating those little “sofa consults” we have at home. We’ll be casually watching TV, and out of nowhere she pauses the show, turns to me dead seriously, and hits me with a question like…

“Babe… what are your thoughts on grounding mats?”

So the format is simple: she’s going to take us through her wellness routine from morning to night, and after each bit she’ll ask me what I think.

I’ll give it a verdict, the why behind it, and a quick takeaway you can actually use, so you can make a choice as to whether you want it in your routine or not.

If you liked this episode let me know by leaving a comment on Spotify, or shooting us a message on instagram. I’ll be watching out for them!

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#328 5 things I changed this year because of the podcast | Dr Rupy Aujla

Wed, 17 Dec 2025 03:00:00 GMT

In 2025 we’ve had world experts come into the DK studio, meet the team, sit right here in this room and let me tease their brains, challenge their ideas and help us bring you the most up-to-date, practical advice out there.

These guests changed the way I personally eat, the way I move, the way I recover, the way I think and even the way I structure my day.

So in today’s episode, I want to share the 5 health habits I changed this year because of this very podcast you're listening to, because I’m on this journey with you.

I’ll talk about my changing perspectives on:

Red Meat and whether you can safely eat it regularly or not?

How to consume more variety of fibre

Why movement snacking is just as important as structured workouts

If sauna is worth it and what an evidence based protocol looks like

How to reduce screen time and improve your dopamine levels

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#327 Constipation 101: Everything You Need to Know About Keeping Your Digestive System Working with a Gastroenterologist | Consultant Dr Angad Dhillon

Wed, 10 Dec 2025 03:00:00 GMT

Constipation might not sound like the most glamorous topic, but it’s one of the most common and overlooked health issues in the UK. Around 1 in 7 adults and up to 1 in 3 children experience it, and it’s responsible for thousands of hospital admissions every year.

This week I’m joined by Dr Angad Dhillon, Consultant Gastroenterologist and accredited Bowel Cancer Screening endoscopist at Lewisham and Greenwich NHS Trust. With advanced training from St Mark’s Hospital, one of the world’s leading centres for intestinal disorders, Dr Dhillon specialises in complex endoscopy, bowel health, and digestive wellbeing. He also happens to be my best friend from medical school who I’ve literally known over 2 decades!

We talk about lesser known constipation strategies, what functional constipation means, how it can be related to other medical issues and what you should be optimising before you reach for a laxative, medications or supplements.

Today we explore:

💬 What “normal” bowel habits look like and whether the bristol stool chart is useful

🥦 How to approach constipation with a dietary approach

🧘‍♂️ Why pooping posture, breathing, and stress matter for gut health

🌙 The link between sleep, circadian rhythm, and digestion

⚠️ Red flags that mean it’s time to speak to your doctor

Dr Dhillon's research work can be found here and give him a follow on social media @the_gut_doctor

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#326 The Most Powerful Drug on the Planet (Exercise) and How to Use It Daily | with Professor Andy Galpin, PhD

Wed, 03 Dec 2025 03:00:00 GMT

If exercise were a pill, it would be the most powerful drug on the planet. It protects the brain, lowers the risk of heart disease and Alzheimer’s, reduces stress, boosts energy… and yet, most of us still struggle to fit it in.

Today, we’re putting together a practical, evidence-based guide to exercise for everyone. If you’re a busy parent or professional who struggles to find the time to move, we’ll show you the minimum that makes the biggest difference. If you’re older and thinking about healthy ageing, we’ll talk about protecting bone, muscle and independence as well as how to approach going to an intimidating weight section of a gym for the first time.

For teens and young people, we’ll cover how movement shapes brain health and sets you up for life. And if you’re already into fitness, we’ll dive into how to break plateaus, track progress, and optimise performance. This episode will show you exactly how to move for a longer, healthier life.

Today I’m joined by Dr Andy Galpin, one of the world’s leading human performance scientists and the person I wish I’d had on speed dial when I first started trying to figure out how to train smart, not just hard.

Andy is a Professor at Parker University and Executive Director of the Human Performance Center. He holds a PhD in Human Bioenergetics, has published over 100 peer-reviewed papers, and has worked with some of the most elite athletes on the planet — from Olympic gold medallists to world champions across the UFC, MLB, NBA, NFL, PGA, and military special forces.

He’s also the co-founder of several innovative companies, including Absolute Rest, Vitality Blueprint, and BioMolecular Athlete, all dedicated to improving human health, performance, and recovery.

Think of this episode like a session with Andy … but for all of us! By the end, you’ll have a clear, evidence-based understanding of how to use exercise to support your health at any stage of life. Whether you’re a busy parent, professional, or already fit and active, Andy helps us understand what most people are missing from their training and how to fill those gaps.

We cover:

💪 The exercise priorities for each stage of life, from teenagers to older adults

🧬 How to personalise training using intensity, timing, and recovery data

🦴 Why bone health matters more than you think and what to do about it

⚡ The key markers for long-term fitness and how to track real progress

My hope is that this is one of those conversations that reframes how you think about movement not just for performance, but for longevity, energy, and quality of life.

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#325 10 Anti-Inflammatory Foods to Feel Better, Support Your Gut and Cut Your Risk of Disease | Dr Rupy Aujla

Wed, 26 Nov 2025 03:00:00 GMT

Since writing about inflammation in Eat to Beat Illness and my last book Healthy High Protein, I’ve become fascinated by how this one process connects so many of the health issues I’ve seen in thousands of patients over my career.

On the one hand, inflammation is brilliant, it helps us fight infections, repair injuries, and clear out damaged or cancerous cells. But when it doesn’t switch off or is constantly triggered, it becomes a slow burn in the background, driving heart disease, cancer, dementia, and even daily struggles like joint pain, gut problems, poor sleep, skin issues, and fatigue.

The good news? Food gives us a direct way to influence it. Every time we sit down to eat, we can either fan the flames or gently cool them.

In this episode, we explore:

🧬 What inflammation actually is (and the early warning signs of too much)

🥗 The science and benefits of an anti-inflammatory diet

🥑 My top 10 anti-inflammatory foods you can start eating today

🥩 Controversial takes on meat, dairy, and foods to limit

📊 How we measure inflammation, including our new “inflammation score” on the app

This is your practical guide to cooling chronic inflammation and protecting your long-term health, starting with what’s on your plate.

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#324 Can Multivitamins Help Treat Depression, Anxiety and Prevent Mental Health Issues? | Professor Julia Rucklidge

Wed, 19 Nov 2025 03:00:00 GMT

Coming into this podcast my opinion was that multivitamins are just not worth it. Whether that’s for general wellbeing, cardiovascular health, sleep and especially mental health, I just was not convinced that they did anything at all.

But I specifically wanted to speak with Professor Julia Rucklidge, clinical psychologist and Director of the Mental Health and Nutrition Research Lab at the University of Canterbury, because she has a very different opinion.

Julia’s groundbreaking research and viral TED Talk have transformed how psychiatrists and mental health practitioners think about nutrition and mental illness, especially the potential of broad-spectrum micronutrients to support mood, focus, and resilience.

We explore:

💊 Why “no single ingredient solutions” matter, and when multivitamins might actually help
🧬 How stress, inflammation, and modern farming have changed our nutrient needs
🧠 The mechanisms linking nutrients, mitochondria, and neurotransmitters to mood and cognition
👩‍🔬 The evidence for micronutrients in ADHD, PMS, Depression and Anxiety
🥗 How to choose quality supplements and avoid the hype

If you’ve ever wondered whether taking a daily multivitamin is worth it or how food and nutrients impact the brain, this episode will challenge your assumptions and expand your understanding of nutrition for mental wellbeing.

Julia has made me reconsider my personal perspectives on multivitamins, and I’m excited to dive deeper into this topic on future podcasts and with our internal research team.

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#323 Microplastics, Pollution and Your Body: What You Need to Know | Dr. Stephanie Wright

Wed, 12 Nov 2025 03:00:00 GMT

How much plastic are we actually absorbing and what’s it doing to our health?

In this eye-opening episode, I’m joined by Dr. Stephanie Wright, one of the UK’s leading scientists in microplastic research, to explore what happens when plastic pollution doesn’t just affect the environment, but our bodies too.

We dive into:

🧪 What are micro- and nanoplastics, and how are they getting into our lungs, gut, and even blood?

🌍 The biggest sources of exposure in modern life from tires to tap water and food packaging to clothes as well as the city air I’m breathing in right now

🧬 How plastic particles could be contributing to chronic inflammation, hormone disruption, and affecting fertility

🧼 Whether we can actually detox or eliminate plastics from our body naturally and how the liver, fibre, and exercise may play a role

🔍 What we know so far about plastics and brain health, cancer, immunity, dementia, and more

Plus, we cover simple, science-backed strategies to help reduce your exposure from filters and cooking swaps to smarter shopping and clothing choices.

Dr Stephanie Wright is an Associate Professor in Environmental Toxicology in the Environmental Research Group at Imperial College London. She received a Ph.D. in Biosciences at the University of Exeter (2015), then completed 2 fellowships at King's College London. She has 15 years’ experience in microplastic research and lead the Microplastics Team. She’s also participated in microplastic working groups for the World Health Organisation and the European Commission.

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#322 Neurologist Explains How to Protect Your Brain by improving Metabolic Health | Dr Shahrukh Mallik

Wed, 05 Nov 2025 03:00:00 GMT

When we think about brain health, most of us jump straight to memory, dementia, or even Alzheimer’s. But what if the real starting point is our metabolism?

In this episode, I’m joined by Dr Shahrukh Mallik, Consultant Neurologist, to explore how conditions like insulin resistance, type 2 diabetes, and chronic inflammation don’t just affect the body, they directly impact the brain.

We dive into:

⚡ Why people with type 2 diabetes have up to a 50% higher risk of developing Alzheimer’s

🧬 Why the brain is more vulnerable than we think

🔗 How poor metabolic health links to dementia, stroke, migraines, depression, and more

🥗 Practical, evidence-based steps to protect your brain through food and movement

Dr. Shahrukh Mallik gained his primary medical qualification from the University of London.

He is a specialist in Neurology, having trained at the John Radcliffe Hospital in Oxford, and the National Hospital for Neurology and Neurosurgery, Queen Square, London.

He has an MSc in Clinical Neurology and a PhD in Imaging in Multiple Sclerosis, both from the Institute of Neurology, Queen Square, UCL.

He also has a specialist interest in Public Health, Nutritional Physiology, and the science and practice of Longevity and Optimisation of Metabolic Health, one of the few Neurologists in the world with such an interest.

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#321 The Ayurvedic Psychiatrist Who’s Helping Millions Break Free from Internet Addiction | Dr Alok Kanojia

Wed, 29 Oct 2025 03:00:00 GMT

Why is it so hard to put our phones down even when we know they’re making us anxious? Today we’re going to unpack the neurochemistry of why we get hooked on devices and games, and how to reclaim our mental wellbeing from somebody who’s helping millions of people do this everyday.

This week I’m joined by Dr. Alok Kanojia, Harvard-trained psychiatrist and co-founder of Healthy Gamer, to discuss digital devices, the science behind dopamine loops and how to develop a healthy relationship with our phones and more.

We explore:

📲 The brain circuits behind digital addiction (dopamine, the hippocampus, nucleus accumbens + more)

⚠️ Signs your online use is tipping from healthy to harmful

👨‍👩‍👧 Parenting in the digital age how to set boundaries without battles

🧘 The surprising role of Vedic philosophy, meditation, and yoga in rewiring the brain

🔑 Dr. K’s top tools for building a healthy, long-term relationship with technology

If you’ve ever asked yourself “Am I addicted to my phone?” or struggled with screen time limits, this conversation blends science, psychiatry, and ancient wisdom to give you practical strategies for balance.

We also take a massive tangent at the end of this podcast to talk about his spiritual side, the vedic teaching around personality traits and how Alok balances his beliefs about other worlds with a purely science informed approach. This is something I’m personally very interested in and while it’s a slight departure from the rigorous evidence based medicine approach we usually maintain on the DK podcast, I wanted to share this personal perspective with you all.

Check out more from Dr.K https://www.healthygamer.gg/

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#320 Back Pain Myths, Facts & Everyday Fixes with Consultant Spinal Neurosurgeon Mr Anthony Ghosh

Wed, 22 Oct 2025 02:00:00 GMT

Back pain is one of the most common health issues worldwide yet it’s still surrounded by confusion, fear, and myths. In this episode, I sit down with Anthony Ghosh, Consultant Spinal Neurosurgeon, educator and founder of Spine MDT Clinic to separate fact from fiction and give you a practical toolkit for a healthier spine.

What I love about Anthony’s approach is that he created SpineMDT, a modern, multidisciplinary spine care service, that works alongside physiotherapists, osteopaths and chiropractitioners to deliver holistic care to his patients, many of whom he believes would NOT benefit from spinal surgery.

We cover:

💡 Myth-busting: running, lifting weights, posture, mattresses, and more

🧠 What’s really happening when you get back pain and when to seek help

🏋️ The most effective exercises (including the McGill Big 3) for strength and recovery

🛏️ Sleep positions, pillows, shoes and desk-friendly tips to protect your back

🔬 Why surgery often isn’t the quick fix people expect and when it truly changes lives

If you’ve ever wondered whether cracking your back is dangerous, if a herniated disc can heal, or what the best daily routine for back health looks like, this episode has the answers.

He’s also a strong advocate for educating patients and challenging outdated ideas about spine health, a message he regularly shares on his growing YouTube channel, Spine MDT and in clinical practice.

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#319 “Do I Have Heart Disease Despite a Perfect Plant Based Diet?” | Simon Hill

Wed, 15 Oct 2025 02:00:00 GMT

Today we’re talking about Simon Hill’s personal experience with CVD, what prompted him to have early screening for heart disease and what his results have shown. Which is quite surprising.

Simon has early signs of heart disease and now he has a decision to make around whether he embarks on early drug treatment or delays treatment to watch how it evolves. As many of us become more pragmatic about health screening, it’s a situation that a lot of us will find ourselves in. Especially with the rise in popularity of full body scans.

We also have a discussion around fats, the types of fats in the diet and how one may choose to lower their cholesterol with diet and lifestyle.

We go on a virtual trip to the supermarket with Simon and discuss the framework for how to choose fats. The things you need to ask yourself about consuming fats, including the dose and what you’re eating it with.

Simon Hill, a physiotherapist and nutrition scientist, is dedicated to simplifying health and nutrition information. He began his career interested in the physiology and anatomy related to optimal athletic performance. Then, encouraged by his Dad's heart attack, he turned his attention to nutrition's role in preventing disease and optimising health. Concerned about misleading wellness industry trends, he completed a Master of Science in Human Nutrition at Deakin University.

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#318 Neuroscientist Reveals How Intuition, Purpose and Spiritual Health Can Heal | Dr Tara Swart

Wed, 08 Oct 2025 02:00:00 GMT

“In order to have maximum wellbeing, it’s not enough to sleep, eat well and exercise, you also need to have a purpose, including one that transcends yourself”

This conversation is so important for me personally as I navigate the complex relationship between two parts of my brain. The rational, data driven skeptical side that is unwilling to accept anything without complete proof; and the spiritual side that is inexplicably drawn to certain things and leans into a belief that we are connected to the universe in ways we cannot explain.

Tara and I have known each other for a few years, but as you can tell on this podcast we’re quite close. She unfortunately lost her partner 4 years ago to cancer, which she describes in detail in her latest book. But after his death she began to experience what she intuitively believed were signs from her partner. Highly improbable coincidences, chance happenings and events that were simply impossible to ignore.

At first, this led her down a path of first questioning her mental state, but using her experience as a medical doctor and neuroscientist she began to explore the science of consciousness and explored the possibility of trusting her instincts and intuition of what she believes to be true.

According to Tara, these strange nudges and connections with people who have died are not random, and it’s time we took them seriously.

We explore what we’ve lost in our modern lives, how our brain filters reality and what we might be missing, how to sharpen your intuition so you can spot the signs around you and finding purpose, meaning and connection in your own life.

We explore ancient practices like drumming, humming and vows of silence, as well as spending as much time in nature to connect with the wider universe and tap into our instincts, to live happier and more enriched lives.

We explore the science of terminal lucidity, near death experiences, the art of noticing and what they can teach us about life after death and why leading a spiritual life can be so healthful and healing.

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#317 How to Support Muscle Health for Longevity and Improving Metabolism | Dr. Gabrielle Lyon

Wed, 01 Oct 2025 02:00:00 GMT

In this episode, we’re cutting through the noise around strength, longevity, and weight loss with Dr. Gabrielle Lyon, a physician and founder of the muscle-centric medicine movement.

If you’ve ever wondered how to train for long-term health, this is your practical, science-backed guide. We dive into why building and maintaining muscle is essential not just for performance or appearance but for your metabolic health, brain function, immune system, and resilience as you age.

We cover:

💪 Why muscle is the organ of longevity and how it protects against chronic disease

🥗 What a muscle-centric plate looks like

🧠 How muscle influences your mood, memory, and brain health

🏋️‍♀️ The minimum effective dose of resistance training for busy lives

Plus, Dr. Lyon answers your biggest questions about GLP-1s, sarcopenia, protein, supplements, and how men and women should train differently as they age.

If you’re in your 30s, 40s, or beyond and haven’t prioritised muscle this conversation might just change your health trajectory.

Dr. Gabrielle Lyon is an accomplished physician and the New York Times bestselling author of FOREVER STRONG: A New, Science-Based Strategy for Aging Well.

Dr. Lyon's educational and research background includes dual clinical fellowships in geriatrics and nutritional sciences at Washington University, along with undergraduate training in nutritional sciences at the University of Illinois. A highly sought-after educator and consultant, she is an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention. You can find out more from Dr Lyon here at https://drgabriellelyon.com/

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#316 5 Steps to Cut Down on Sugar for Better Energy, Lower Inflammation and Healthier Ageing | Dr Rupy Aujla

Wed, 24 Sep 2025 02:00:00 GMT

If you’re often tired, struggling with dips in concentration, mood swings, or just not feeling your best your sugar intake might be playing a bigger role than you realise.

Cutting down on sugar isn’t just about reducing your risk of diabetes or heart disease later in life. It can transform how you feel today with more energy, sharper focus, lower inflammation, and a body that’s set up to age well.

In this episode, I go deeper than the usual “sugar is bad” conversation. We cover:

🔎 The hidden sources of sugar (even in so-called “healthy” diets)

🧠 Why reducing sugar really matters for your brain and body

❓ Is sugar addictive and are some types actually better than others?

🚨 Hidden signs your body is getting too much sugar

✅ My 5 practical steps to cut down without giving up everything you love

If you’ve ever wanted a clear, no-nonsense guide to lowering sugar for better health, this is it.

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#315 How to Heal the Modern Brain with Food, Grounding and Gratitude | Dr Drew Ramsey MD

Wed, 17 Sep 2025 02:00:00 GMT

What if there were chemicals in the air and energy charges in the ground that benefit your brain for better clarity and protection against mental illness? This is what today’s guest has written about in his research and why his prescriptions for better mental health include nature, food, movement, and gratitude.

In this episode I’m joined by Dr. Drew Ramsey, board-certified psychiatrist, author, and pioneer in nutritional psychiatry, to talk about how we can strengthen our mental fitness in today’s world.

We explore:

🌳 Why modern city living takes a toll on the brain and how green spaces restore it

🥦 The power of food and myokines from exercise to fight inflammation

🙏 Simple grounding practices, purpose, and gratitude as medicine for the mind

🌄 Drew’s personal journey moving to the mountains and finding balance with his family

Dr. Ramsey shares practical, science-backed tools for building resilience, protecting your mental health, and reconnecting with what matters most.

Learn how to start your own “outdoor prescription” and build lasting mental fitness for the modern brain.

DREW RAMSEY, MD is a board-certified psychiatrist, author, and leading voice in Nutritional Psychiatry and integrative mental health. He is a Fellow of the American Psychiatric Association and the founder of the Brain Food Clinic and Spruce Mental Health. For twenty years, he served as an assistant clinical professor of psychiatry at Columbia University, where he taught and supervised psychotherapy and nutritional psychiatry.

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#314 5 Ways to Fight Inflammation and Heal Your Gut with Dr Will Bulsiewicz

Wed, 10 Sep 2025 02:00:00 GMT

Today I’m speaking with world-leading gastroenterologist Dr Will Bulsiewicz about how to heal your gut and keep it working at its best. We get into what inflammation really is, why it matters, and how the food you eat can help you find the right balance.

In this episode…

What inflammation actually is and why it’s more than just a buzzword
The hidden signs of inflammation that most people don’t connect with their gut
What is “leaky gut”
How modern life drives chronic inflammation and what you can do about it
Why fibre is the cornerstone of gut health and how to add it sensibly
The power of short-chain fatty acids like butyrate to heal the gut and calm inflammation
How sugar, salt and fat fuel inflammation
Supplements vs whole foods for gut health and when fibre supplements may help
How much fibre you really need each day and how to increase it without discomfort
Simple, practical food swaps and recipes Dr B uses himself (including chia seed bread!)

Dr. Will Bulsiewicz, or "Dr. B," is a celebrated gastroenterologist and gut health expert, founder of popular microbiome nutrition company 38TERA, the New York Times bestselling author of two books, the U.S. Medical Director for ZOE and Adjunct Assistant Professor at Emory School of Medicine. He is a champion for preventing and reversing disease through microbiome optimisation and shares his expertise via social media and at theguthealthmd.com.

I’m super excited about his next book coming out in January 2026, Plant-Powered Plus!

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#313 How Creatine, Omega 3, Vitamin D and Specific Exercises Can Protect Your Brain | Dr Louisa Nicola

Wed, 03 Sep 2025 02:00:00 GMT

Dementia is a disease of lifestyle. That’s what my guest Dr Louisa believes, and it’s her mission to get everyone up to speed on the science so we can delay or entirely prevent dementia around the globe.

Today we’re diving into supplements like creatine, omega 3 and vitamin D as they relate to brain health optimisation and prevention of one of the biggest killers in the UK, Dementia. I now personally take these supplements regularly as part of my daily routine and while I don’t necessarily feel immediate benefits, the research is solid enough for me to make this decision.

Dr Louisa specialises in neurophysiology, Alzheimer’s disease prevention, and the science of brain optimisation. Her mission is to live in a world where Alzheimer’s no longer exists.

Louisa graduated from the University of Sydney Medical School, where her doctoral focus in neurophysiology spotlighted lifestyle interventions and neurodegeneration. After relocating to New York, she advanced her research career by working alongside world-class neurosurgeons, contributing to clinical investigations in cranioplasty and post-neurosurgical outcomes, with a particular emphasis on the role of exercise and nutrition in recovery and brain health.

A trusted advisor to high-performing athletes and healthcare professionals, Louisa translates complex neuroscience into actionable strategies for longevity, brain health, and performance.

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#312 Professor Shares 6 Longevity Nutrients to Preserve Your Strength and Help You Age Better | Professor Ailsa Welch

Wed, 27 Aug 2025 02:00:00 GMT

🎙️ In today’s episode, I’m joined by Professor Ailsa Welch, a leading expert in nutritional epidemiology at the University of East Anglia. We explore the silent yet powerful changes that begin in midlife how aging affects our muscles, bones, and metabolism, and why prevention in your 40s, 50s and 60s is key. From sarcopenia and osteoporosis to frailty and fracture risk, we unpack how these conditions interact with one another, and what the latest science says about maintaining strength and vitality as we age.

We discuss ..

How muscle and bone structure evolve with age

The role of skeletal muscle in metabolising carbs, fats, and protein

Key mechanisms of aging:

Chronic low-grade inflammation
Oxidative stress
Mitochondrial decline

The impact of diet on these processes, including nutrients like:

Magnesium 🧂
Vitamin C & E 🍊
Carotenoids 🥕
Protein 🥩
Calcium, B12, Iron & Vitamin D

💡 Most importantly, we offer practical, evidence-based advice for people in midlife and beyond: what to eat, how to move, and what to look out for when it comes to micronutrient deficiencies and supplementation.

Professor Ailsa Welch led the development of dietary assessment methods for the EPIC-Study (European Prospective Investigations into Cancer and Nutrition) between 1993 & 2007. She has more than 23,000 citations!

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#311 The Most Nutrient-Dense Food You Can Eat. Sprouts | Doug Evans

Wed, 20 Aug 2025 02:00:00 GMT

You may have heard of the liver king, but today we have the sprout king on the show.

Doug Evans is the Founder and CEO of The Sprouting Company. He was a former paratrooper in the U.S. Army’s 82nd Airborne Division and an early pioneer in the natural food industry, he authored the national bestseller The Sprout Book, and he now lives in Wonder Valley Hot Springs in Southern California

Doug is on a mission to make sprouting mainstream. After learning about sprouts as the most nutritious food on the planet, he wants everyone to get as excited about sprouting as he is.

This is a fun episode where we break down a little bit about the science but also the joy around creating your own food on a counter top with the most potent ingredient we have access to. The seed.

Unlocking the benefits of seeds via sprouting has been a game changer for me and my health. I use lentil, mung bean, broccoli and sunflower sprouts weekly in my meals and whenever I share them online, I always get asked about where they come from. I spoke about how to sprout in my first cook book, but now you can sprout your own using handy tools like Doug's Sprouting jars (that you can see for yourself on YouTube). You can find them in health food stores, but they’re so easy to make yourself at home, giving you access to nature's true multivitamin!

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#310 The 4 Pillars of Longevity, How to Prevent Ageing and Heal | Dr Darshan Shah

Wed, 13 Aug 2025 02:00:00 GMT

Longevity is exploding in popularity. On my recent trip to LA it’s very apparent that bio hacking has morphed into a genuine branch of medicine that legitimate medical researchers and doctors are practicing. One of those people at the forefront is Dr Darshan Shah, a board certified surgeon who has performed over 20,000 surgical operations, including trauma and complex reconstructive procedures. As a Longevity Medicine specialist, he has advised thousands of patients on how to optimize their well-being and extend their healthspan and lifespan.

Dr. Shah earned his medical degree at the age of 21, becoming one of the youngest doctors in the United States. He continued his training at the Mayo Clinic, has authored numerous papers and patented medical devices. Dr. Shah’s belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.

Today I sat down with Darshan at one of his Next Health Clinic branches in West Hollywood to discuss the 4 pillars of longevity, which are …

Lifestyle Medicine - diet, sleep and exercise
Functional Medicine - detoxification, emotional health, hormones, inflammation
Preventative Medicine - screening for heart health, brain health and cancer
Longevity medicine - peptides, supplements, IVs and more

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#309 5 Ancient Practices to Help You Feel & Function Better | Dr Rupy Aujla

Wed, 06 Aug 2025 02:00:00 GMT

Could modern life be a little too comfortable for our ancient bodies? This week, I’m exploring the idea that our 21st-century lifestyle might be mismatched with what our biology evolved for and how reintroducing a few ancient challenges could help you feel sharper, calmer, and more resilient.

Without going full caveman, there are a few mild and ‘natural’ stressors that may have benefits to our bodies and considering how comfortable our lives are today, would require us to purposely reintroduce.

I dive into:

🍽️ Why mild hunger and thirst may be benefit; Not every craving needs a snack—your stress hormones might thank you.
🌿 How plant “toxins” are misunderstood heroes;From broccoli to turmeric, these phytochemicals can trigger powerful cell protection pathways.
🔥❄️ Whether saunas & cold plunges are worth the hype; How short exposures to heat or cold, separately, might boost metabolism, improve circulation, and even support brain health.

Today’s episode was influenced by the conversation I had with Dr Leo Pruimboom about the science of ‘intermittent living’. The benefit of these challenges isn’t in the challenge itself, it’s in the recovery. And fasting, movement, temperature, and more mirror the environments we evolved in.

To enjoy the benefits of these, I don’t think it requires a complete lifestyle overhaul, I see these as gentle nudges to remind your body what it was built for. The key is dose. Not too much, not too little.

Remember, this isn’t a one-size-fits-all formula. It’s a curious invitation to explore how mild, short-term stressors can unlock long-term health. These aren’t replacements for healthy habits, just small extras that might make a big difference.

This area of research is still evolving. Not all ancient humans lived the same way. There wasn’t one perfect lifestyle. And while the theory behind intermittent living is fascinating, it’s not a prescription.

Think of it as adding a few evolutionary ingredients back into your modern life!

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#308 5 Nutrition Controversies Debated: Seed Oils, Beef Tallow, Raw Milk, Eggs, and Soy | Max Lugavere

Wed, 30 Jul 2025 02:00:00 GMT

Nutrition today is noisy. If you spend five minutes on Instagram or YouTube, you’ll see someone telling you that seed oils are poison, soy will mess up your hormones or butter in your coffee will make you live forever.

The truth is, fear sells really well. But real life is usually a bit more simple and a lot more nuanced.

So, how do we make sense of all this in our day-to-day lives? That’s what we’re tackling today. I’ve got Max Lugavere with me. He’s a health and science journalist and New York Times best-selling author on a crusade to help you live longer and feel better.

We don’t agree on everything, which is exactly why this will be a good one to listen to. We’re going to unpack some of the biggest myths that confuse people right now, where these ideas come from, what current research actually shows and what both of us think is a reasonable middle ground.

If you’ve ever stood in the oil aisle wondering if sunflower oil is going to kill you or if you should swap it for beef tallow, stick around. Let’s get into it.

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#307 How to Eat for Night Shifts and the Science of Shifting Your Body Clock to Support Your Health

Wed, 23 Jul 2025 02:00:00 GMT

This episode is for anyone whose life doesn’t always follow a perfect routine. Shift workers, new parents, students, frequent flyers... basically, all of us at some point. 💤🌍✈️

If you’ve ever felt out of sync, foggy, tired at odd hours, or struggled with digestion or mood your circadian rhythm might be to blame.

Today I dive into …

🧠 How your body clock governs everything; From digestion, hormones, and metabolism to brain performance, mood, and sleep quality, your circadian rhythm is your internal conductor.
💡 Why modern life throws us off; Artificial light at night, late-night meals, inconsistent sleep and screen time.
🌙 Simple, practical tips for shift workers
🕐 When to sleep
🍽️ What to eat (and when)
🌞 How to recover and realign when your schedule gets messy
🥦 Nutrition strategies to support your rhythm; Learn how to time meals, caffeine, and light exposure to protect your energy, digestion, and mental clarity even during chaotic weeks.

We can’t always control our schedule but we can work with our biology, not against it.

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#306 How to Use Fasting, Cold and Effort to Counteract the Effects of Modern Life | Dr Leo Pruimboom PhD

Wed, 16 Jul 2025 02:00:00 GMT

“You can take a human out of being in nature, but you can’t take nature out of the human being” This is the statement I pose to Dr Leo right at the beginning of our chat today, and I think it encapsulates the essence of our conversation.

Today we’re going to discuss the comfort crisis and the importance of ‘ancient stressors’ to support modern health.

To give some context to this discussion, it seems like we’ve made life easier than ever. Meals on demand, warmth at the press of a button, and barely a reason to move. But this relentless convenience could be silently eroding our health. In this episode, we ask the provocative question: Has modern comfort become our newest disease?

In other words, our biology still expects challenge. When we remove all friction from daily life, we also remove the very triggers that kept us metabolically flexible, mentally sharp, and emotionally resilient.

From fasting and thirst to cold plunges and plant toxins, we explore the science of intermittent living, the idea that reintroducing short bursts of ancient stressors might act like a vaccine against the chronic diseases of modern life.

We unpack:

Why stress isn’t always the enemy but a tool, when used wisely
How ancient triggers like hunger, cold, and heat can reboot resilience
What it means to recover well, and how purpose, stillness, and nature complete the cycle
Whether biomarkers like CRP or HRV really change with these practices
How to start your own intermittent living journey safely and simply

Dr Leo Pruimboom is a physiologist, medical biochemist, who has dedicated his

life to the development of PNI as a clinical science converting a translational

medical science into a solution focused discipline in which the body is considered

a complete interconnected soma in which everything is everywhere at the same

time.

In 1987 he established the European Academy of CPNI and collaborated with

multiple international Universities. Today, Pruimboom Institute holds 10 different

Campuses worldwide to provide specialised CPNI training to medical professionals

and other healthcare practitioners.

Throughout his career, Dr Pruimboom has helped thousands of patients from

around the world and has become an internationally recognised researcher and

lecturer.

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#305 How to Choose the Right Probiotic for You and How They Work | Dr. Megan Rossi PhD

Wed, 09 Jul 2025 02:00:00 GMT

Let’s unpack the world of probiotics. What they are, how they work, and who might actually benefit from taking them.

Today you’ll learn about the science behind probiotic strains, explore whether fermented foods like kefir and kimchi are enough, and discuss when probiotics may help with issues like IBS, supporting our immune health, or even preventing antibiotic related side effects.

To help us with this complicated topic, we have Dr Megan Rossi on the show today. She’s the founder of The Gut Health Doctor®, and is one of the most influential gut health specialists internationally, and a leading Research Fellow at King’s College London. She’s a registered dietitian and nutritionist but Dr Megan has an award-winning PhD in Probiotics.

She is also the founder of the gut health food brand, Bio&Me, and she has launched a targeted range of clinically-proven live bacteria supplements, SMART STRAINS®.

Dr Megan also shares how to navigate the supplement aisle with confidence, what to look for on a label (such as the Genus, Species and Strain), and how probiotics compare to other foods with probiotic-like effects and other foundational gut health habits like fibre and plant diversity.

There is no financial affiliation of any kind with Doctor’s Kitchen and Dr Megan’s brand of probiotics.

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#304 Is Red Meat Actually That Unhealthy? with Dr Kevin Maki PhD

Wed, 02 Jul 2025 02:00:00 GMT

If you ordered a steak at a restaurant are you essentially ordering a heart attack or a nutrient-rich whole food?

Few foods spark more debate than red meat. It’s been blamed for heart disease, cancer and diabetes, but some people praise it for being high in iron, zinc, vitamin B12 and quality protein. So, if you add red meat to your plate is it helpful or harmful?

Whether you eat meat or avoid it, I think you’ll find today’s conversation cuts through the noise of social media and clears up a lot of confusion in the nutrition space. I wanted to disentangle the obvious issues surrounding environmental concerns of eating animal products from today's discussion, and simply talk through the data as we have it. It’s given me a lot to think about when it comes to recommendations for people, as well as how concerned I would be about red meat consumption overall.

Today we’re chatting with researcher and academic Dr. Kevin Maki, PhD, who specialises in clinical studies on nutrition, metabolism, and chronic disease risk factors. He's also an Adjunct Professor at Indiana University School of Public Health, a Master and Past President of the National Lipid Association, and a Fellow of the American Heart Association and The Obesity Society. Dr. Maki has participated in over 300 clinical trials and published more than 250 scientific papers, books and book chapters.

You’re going to learn about:

Whether red meat is actually unhealthier than poultry
What red meat really does to your cholesterol, your blood pressure and your long-term health risk
Whether red meat is a source of unhealthy fats
Types of red meat and which ones are less healthy than others
How much red meat you can safely consume

We also talk about seed oils, plus high protein diets and their relationship to kidney disease, longevity and diabetes risk.

The 4 big takeaways I got from this episode were:

Moderate amounts (50g per day) of unprocessed lean red meat in the diet is fine
Diet quality and the addition of whole unprocessed foods is more important
High Protein is very important in middle aged and older adults
Beware of the 4 white poisons: Sugar, Salt, Saturated Fat and refined Starches

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#303 Allergies, Intolerances and Food Fear: What You Really Need to Know about Testing and Treatment with Dr Helen Evans-Howells

Wed, 25 Jun 2025 02:00:00 GMT

Are you truly allergic to dairy or just intolerant? Can headaches, joint pain or fatigue be signs of hidden allergies? And what about those online food intolerance tests? Can you trust them?

In this episode, Dr Helen brings clarity and evidence to the confusing world of food allergies, intolerances and sensitivities.

We cover:

🧠 Whether allergies can show up as migraines, fatigue, gut issues or mood changes
🔬 Why allergy rates are rising
🧪 The truth about IgG testing and other common myths
🥜 Whether it’s safe to give babies peanut or egg before age one, and why early exposure matters
💬 How to approach elimination diets and reintroductions safely
❤️ The emotional toll on families and where to find support

We also explore rising allergy rates, the hygiene hypothesis, environmental triggers including plant-based proteins, and what is actually working in clinics today, such as immunotherapy and support networks.

If you or someone you love is navigating the food allergy maze, this episode is full of practical and science-based insights.

Dr Helen Evans Howells is a GP with a Master's in Allergy with distinction from the University of Southampton. She trained and worked with the hospital’s allergy team for over four years. She now runs a specialist allergy clinic offering food immunotherapy for children and lectures widely across the UK and internationally. Dr Helen is a trustee of Anaphylaxis UK, Chair of its Clinical and Scientific Panel and former Chair of the Primary Care Group at the British Society of Allergy.

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#302 How to improve Your Metabolism for Better Health, Energy & Weight Loss with Dr Adam Collins

Wed, 18 Jun 2025 02:00:00 GMT

Have you ever wondered if some people simply have a fast metabolism? You know the kind of people that seem to be able to eat anything and still maintain a healthy weight? Does your metabolism slow as you age? What about the effect of the menopause? And are intermittent fasting and certain supplements evidence based ways to speed up your metabolism?

These are the questions I put to Dr Adam Collins, researcher at University of Surrey where I completed my Nutritional Medicine Masters. Dr Collins is a well-known expert in metabolism and nutrition science. He's done a lot of research on energy expenditure, intermittent fasting, and how different diets affect metabolism.

Topics we cover include …

🔬 What is metabolism?

🐢 Can you actually have a “slow” metabolism?

📉 Metabolism and aging

❄️ Cold exposure for metabolism

😰 Stress and metabolic dysfunction

🔁 What is metabolic flexibility?

❤️ Why it matters (beyond weight)

⚡ Carbs vs fat—who fuels what?

🧠 How to boost metabolic flexibility

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#301 Anticancer diet, lifestyle and supplements with the UK’s first NHS Integrative Oncologist Professor Robert Thomas

Wed, 11 Jun 2025 02:00:00 GMT

Up to 40% of cancers are attributable to modifiable risk factors, including diet, obesity, alcohol, tobacco use, and physical inactivity. The WCRF estimates that about 1 in 3 cancer cases in high-income countries could be prevented by healthier diets, maintaining a healthy weight, and regular physical activity. And according to the National Cancer Institute in the US, physical inactivity is a recognized risk factor for colon, breast, and endometrial cancer.

But even with the best intentions there’s a lot of confusion around lifestyle and cancer. One day it’s red meat, the next it’s microwaves. We hear about them in headlines, social media posts or passed around in conversation, which can make it really hard to know what matters most.

I’m joined today by Professor Robert Thomas, an NHS oncologist and researcher who’s spent decades studying how lifestyle (from food and movement to gut health and supplements) affects cancer risk and recovery.

We talk about …

🧠 Common cancer myths - mushrooms and herbs

🥗 Anticancer diets – What to eat to reduce your risk.

🦠 Gut health & cancer – The powerful connection between your microbiome and cancer.

🔥 Inflammation & risk – How chronic inflammation increases cancer susceptibility.

🏃‍♂️ Exercise & cancer – The science behind how movement helps fight cancer cells.

🧴 Microplastics & personal care products – The hidden risks in everyday items.

💄 Aluminium in makeup & deodorants – Investigating the potential health impacts.

👶 Fertility impact – How lifestyle and environmental exposures may affect reproductive health.

He’s also recently appointed Head of Integrative Oncology at The Royal London Hospital for Integrative Medicine making him the UK’s first NHS Integrative Oncologist, to complement his existing role as an NHS Consultant Oncologist at Addenbrooke's and Bedford Hospitals. He is also a Clinical Teacher at Cambridge University. At the start of our conversation we talk about his new role and the types of patients he encounters.

View the podcast on our YouTube Channel

You can find out more from Professor on his YouTube channel https://www.youtube.com/@ProfThomasMD

Books: How to Live, Keeping healthy with Cancer

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#300 10 Ultimate Health Habits from 300 Episodes of The Doctor’s Kitchen Podcast

Wed, 04 Jun 2025 02:00:00 GMT

Today marks the 300th episode of The Doctor’s Kitchen podcast!

I started this journey 8 years ago and since then I’ve sat down with world-class researchers, doctors, nutritionists, neuroscientists, exercise physiologists and many more, all with the aim of sharing their knowledge so you can improve your health and understanding of food and lifestyle medicine.

What has made the biggest difference to me personally are a few simple rituals I return to, even when I am sleep deprived, overwhelmed… or caring for a very cute but very demanding newborn.

In this episode, I’m walking you through the daily and weekly habits, shared by some of our amazing guests, that have actually stuck. The ones that help me feel better, think more clearly and stay grounded, no matter what the week throws at me.

Episodes referenced in this podcast:

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#299 What You Need to Know About “Leaky Gut”? with Dr Rupy Aujla

Wed, 28 May 2025 02:00:00 GMT

It’s World Gut Health Day this week (officially known as World Digestive Health Day), and I wanted to do a dive into something I get asked about more frequently. And that’s leaky gut.

I’m cutting through the supplement marketing and scary-sounding terms to talk about:

Why your gut might need support even if you feel totally fine
Why gut health is linked to bloating, fatigue, brain fog and more
What “leaky gut” actually means
Can you test for leaky gut, and are the online kits worth it
My favourite foods for a healthy gut

For gut-friendly recipes, check out our collection in the Doctor’s Kitchen app and website – all designed with fibre, polyphenols and plant variety in mind to support a healthy gut.

👉 https://tdk.link/gut-health-recipes

Papers referenced

https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/#S10 https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00416-7/fulltext https://pubmed.ncbi.nlm.nih.gov/29519916/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8427160/#s1

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#298 How to Reduce Inflammation with Dental and Oral Care | Dr Victoria Sampson

Wed, 21 May 2025 02:00:00 GMT

We brush our teeth every day. It’s one of those things we do without thinking. But your mouth is doing so much more than just housing your teeth. It has a strong link with protecting your heart, avoiding type 2 diabetes and even potentially preventing dementia.

In fact having a regular hygienist appointment can improve your blood sugar levels and significantly reduce inflammation in the body.

Flossing, brushing properly and even tongue scraping is far more than keeping your teeth looking spick and span, it’s critical to keeping inflammation in balance which could extend to longevity benefits. But what about fluoride in toothpaste, mouth washes, antibacterial gums and prebiotic flossing?

Today, I’m joined by Dr Victoria Sampson - a functional dentist and researcher who’s changing how we think about oral health. She’s helping us understand that the mouth isn’t separate from the rest of the body, it’s also where chronic disease shows up.

Today we’ll discuss:

👄 The 5 signs your mouth is trying to tell you about your health

🧠 What your oral health reveals about your brain, heart and gut

🦷 How to care for your mouth in under 5 minutes a day

👩🏽‍⚕️ The daily routine a dentist wants you to follow

💦 Why saliva is much more important than you think

🔬Whether we should be testing our ‘oral microbiome’?

We’ll also talk about why I’m going to be adding propolis, mouth taping, chewing gum and tongue scraping to my regime. If you’re interested in learning more about Dr Victoria’s clinic and tests, check the show notes or head to https://thslabs.co.uk

Oral Microbiome Test (ORALIS-1): https://thslabs.co.uk/

@Drvictoriasampson

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#297 One Mental Health Tip From Every Expert

Wed, 14 May 2025 02:00:00 GMT

I asked some of the brilliant minds we've had on The Doctor’s Kitchen Podcast (doctors, neuroscientists, psychiatrists, nutritionists) one question: What’s your number one tip for better mental health?

The truth is, there’s no single fix. Mental health is a mosaic of biology, lifestyle, connection, meaning and nourishment. It’s not something we “deal with” when things fall apart. It’s something we need to tend to every day, like we do with brushing our teeth or watering plants.

These insights are not only evidence-based, but deeply human. I hope you find something in this episode that resonates with you, whether it’s a small shift, a fresh perspective or a reminder to care of yourself.

You’ll hear from:

TJ Power, neuroscientist
Dr Romayne Gadelrab, Consultant Psychiatrist
Julia Samuel, psychotherapist
Kiran Chopra, Sport and Exercise Physiologist
Dr Megan Rossi, dietitian & researcher
Drew Ramsey, Psychiatrist
Dr. Amrita Vijay, researcher
Dr Miguel Toribio-Mateas, neuroscientist

I’ll be giving you the low down on food and mental health to kick off the episode too!

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#296 How to Age Slower by Supporting Immunity and Reducing Inflammation | Dr Jenna Macciochi

Wed, 07 May 2025 02:00:00 GMT

What if ageing well had less to do with your genes, your skincare routine or the supplements you take ... and more to do with your immune system?

Most of us think about immunity as something that only matters when we’re fighting off a cold or flu. But actually, it’s quietly working behind the scenes every single day shaping how we feel, how we recover and how long we stay well.

Our immune health is also constantly evolving and changing over our lifecycle. From birth to our 20s, midlife and beyond our immune system plays a critical role in how we feel, our risk of disease and how well we age.

Dr Jenna Macciochi is an immunologist specialising in the intersection of nutrition, movement, mind-body practices and lifestyle with the immune system in health and disease.

She’s also a brilliant science communicator who has a beautiful way of weaving science with story. In her new book, Immune to Age, Dr Jenna reframes immunity not as a fortress that springs into action, but as a lifelong partner guiding us through the seasons of our lives from the day we’re born to the way we age.

We dive into:

Why inflammation is not just good or bad
How your immune system changes with age
What to focus on in your 20s, 40s and beyond
The role of inflammation, infection and stress in ageing
Supplements like creatine, collagen, taurine, peptides and nootropic mushrooms

Follow @dr_jenna_macciochi and preorder the book “Immune to Age”

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#295 5 Habits to Ease Seasonal Allergies (Without Overusing Antihistamines)

Wed, 30 Apr 2025 02:00:00 GMT

Seasonal allergies seem to be getting worse. A lot of people are feeling it now.

It’s common to reach for antihistamines without really thinking about it. They definitely have their place and can be really helpful when symptoms are bad. But taking them every day is something we still don't fully understand, especially when it comes to long-term effects.

If you deal with allergies for months each year, it’s worth pausing and exploring strategies that might be more sustainable.

Many healthy habits that support overall health can also help manage inflammation, immune function and allergy symptoms. They’re not always as quick as taking a capsule, but they can make a real difference over time.

In this episode, I'm sharing:

Why seasonal allergies seem to be getting worse
The role and potential risks of antihistamines
5 daily habits that could ease allergy/hay fever symptoms

Quick note about nettle: I didn't find much strong research, but that doesn't mean it couldn't help some people. It just shows how much more there is to learn.

Sources

Antihistamines: Sue et al. J Allergy Clin Immunol Pract. 2024. PMID: 38935035.
Vitamin D: Malik et al. European Respiratory Journal. 2015
Dietary diversity: Nakamoto et al. Asia Pacific Journal of Clinical Nutrition. 2019
Fibre: Sdona et al. Clinical and translational allergy. 2022
Polyphenols, chlorophyll, quercetin, vitamins C, D and E: Pellow et al. Complement Ther Med. 2020
Fruits & vegetables: Kusunoki et al. Pediatr Allergy Immunol. 2017 | Oh et al. Pediatr Allergy Immunol. 2020
Probiotics: Ried et al. Frontiers in Nutrition. 2022
Ginger & curcumin: Yamprasert et al. BMC Complement Med Ther. 2020 | Wu et al. Ann Allergy Asthma Immunol. 2016
Saline rinse: Wang et al. Allergologia et Immunopathologia. 2020
Steam inhalation: Vathanophas et al. Asian Pac J Allergy Immunol. 2021

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#294 How to increase Protein in your diet and why it matters for longevity, hormonal health and preventing disease Dr Rupy Aujla

Wed, 23 Apr 2025 02:00:00 GMT

In today’s episode, I’m talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health.

I’ll dive into:

🍳 Why protein is essential for everything from muscle maintenance to hormone production

🌿 The link between increased protein intake and menopausal health

⚖️ How eating more protein can prevent unwanted weight gain

🥣 Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for long-term health and longevity

🚨 The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood

👥 Who’s most at risk of under-consuming protein, and how to make simple, sustainable changes

🥩 What is the best quality protein source

Whether you’re navigating menopause, trying to improve energy levels, or just want to eat in a way that supports your body as it ages, this episode is packed with practical tips and grounded in science.

Grab the new book Healthy High Protein here.

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#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay

Wed, 16 Apr 2025 02:00:00 GMT

Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being.

We discuss:

The prebiotic potential of omega-3
Why not all dietary fibres can be considered equal.
The influence of culture and heritage on our dietary habits and why acknowledging these factors is essential for driving meaningful and sustainable dietary changes.

We also discuss the differences between pre and probiotics, which probiotics may actually have evidence behind them and her thoughts on gut supporting diets, diversity scoring and lots more.

Dr Vijay was recently awarded the Best Research Award from the University of Nottingham. Passionate about translating cutting-edge science into practical strategies, Dr Vijay is dedicated to empowering individuals with evidence-based insights on how diet and lifestyle can optimise health and well-being.

Probiotic Guide

Doctors Kitchen Bread

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#292 Can Keto Work and Is It Actually Unhealthy? | Dr Nick Norwitz

Wed, 09 Apr 2025 02:00:00 GMT

What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, I’m always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base.

So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto.

He’s a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health as well as a current medical student at Harvard Medical school.

We discuss:

🔥 Nick’s personal journey with IBD and the ketogenic diet

🥑 Whether saturated fat actually causes heart disease?

📉 Cholesterol confusion – and whether we should all aim for a lower LDL-C or ApoB by any means necessary?

💡 Keto as a metabolic state vs. a diet – what it means for fat loss

📊 The problems with nutrition research

Plus, we explore how to measure metabolic health, keto adaptation, and whether a high-fat, high-animal-protein diet can be optimal for longevity.

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Eating High Protein on a Plant Based Diet with Sophie Waplington

Mon, 07 Apr 2025 02:00:00 GMT

Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.

We tackle common fears around plant-based eating, including:

🥩 "Am I getting enough protein without meat?"

💪 "Will I lose muscle if I switch to a plant-predominant diet?"

💰 "Is plant-based eating too expensive or complicated?"

Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.

We discuss:

Complete proteins & amino acid profiles
PDCAAS & DIAAS scores – Are these metrics actually useful?
The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?
Protein layering – The best plant-based combos for a complete amino acid profile
How much protein per meal? – Ideal targets and what it looks like on a plate

🏋️‍♀️ Resistance Training & Muscle Strength

Why strength training is essential for overall health
Pre- and post-workout nutrition on a plant-based diet
Does protein timing really matter for muscle gain?

🍽️ What Does This Look Like in Real Life?

How to start increasing protein intake on a plant-based diet
Common mistakes when transitioning to plant protein
How to add more protein to meals like pasta, curries, and stir-fries

Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed.

Grab her new book Sophs Plant Kitchen here!

Double Chocolate Cookies!

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#291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen

Wed, 02 Apr 2025 02:00:00 GMT

Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.

We’ll be covering:

✅ Why strength training is essential for healthy ageing

✅ The key exercises every older adult should be doing

✅ How much protein you actually need as you age

✅ Is walking enough to keep your muscles strong?

✅ How to start strength training if you’ve never done it before

✅ The hidden benefits of exercise, from sharper thinking to blood sugar control

✅ Supplements, new therapies, and what’s on the horizon for muscle health

We’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.

This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.

“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.

1. Squat

2. Deadlift

3. Bench or Chest Press

4. Pull Up

5. Lunges / Farmers Walk

6. Planks

And as always, give us feedback to help us make the podcast even better.

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#290 8 Health Strategies That Our Top Health Experts Swear By

Wed, 26 Mar 2025 03:00:00 GMT

Before we dive in, my new cookbook Healthy High Protein is out now…and it’s a Sunday Times bestseller! I'm super proud of this book and hope you love it too. You can get your copy here.

We know it can be hard to keep up with hours of podcast content every week. In fact, over the past couple of months alone, we’ve shared more than 48 hours of conversations!

So in today’s episode, we’ve distilled some of the key takeaways to save you time and go straight to the expert advice they’ve so generously shared.

If you’re a regular listener, you’ll recognise some familiar voices. You can find the full episodes on The Doctor’s Kitchen website:

We want to hear from you! 🎙️ Ask questions, give feedback and help shape the podcast!

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#289 Pesticides and Whether Organic Is Worth It? with Nick Mole

Wed, 19 Mar 2025 00:01:00 GMT

Is ‘organic’ worth it or just clever marketing? We’ve all been there, standing in the supermarket, holding two identical-looking apples and wondering if the price difference is actually doing anything for our health. And if we want safer food, how do we push for a system where pesticide-free isn’t just for those who can afford organic? Today, I’m asking these big questions to Nick Mole from PAN UK.

We’ll dive into:

What pesticides are and why they’re used?
Whether washing fruit and veg actually removes them
And if organic is worth it and if so, which ingredients are the most important to go organic?

This is a scary topic that goes beyond food, and where you may find a lot of people on the internet making definitive claims about the harms of pesticides and GMO, the honest answer to a lot of these questions is unfortunately … we don’t know.

But from what we do know, I think we can all afford to be more pragmatic, skeptical and aware, particularly when it comes to the “cocktail effect”, as we get into later.

Pesticide Action Network UK (PAN UK) is the only UK charity focused solely on tackling the problems caused by pesticides and promoting safe and sustainable alternatives in agriculture, urban areas, homes and gardens.

Nick joined PAN UK in 2007, having previously worked as a campaigner for the Environmental Investigation Agency. He leads on PAN’s national policy work, undertaking research, analysing data and gathering evidence to support the organisation’s calls to government, regulators, policy-makers, industry and retailers to reduce the impacts of harmful pesticides to both human health and the environment.

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#288 Healthy High Protein to Feel Stronger and Improve Your Energy with Dr Rupy Aujla

Wed, 12 Mar 2025 00:01:00 GMT

“High protein” has turned into a bit of a marketing buzzword. I’m seeing it plastered on everything from snack bars to cereals and even crisps. Is this actually necessary?

Are we getting enough protein in our diet, or are some of us actually under-consuming this vital macronutrient? Do we need supplements and powders or are whole foods enough? And what about the debate between animal based proteins and plant based?

That’s why I’ve put everything I’ve gleaned from the research and years of cooking into my new book, Healthy High Protein, which is out tomorrow.

I’m sitting down with our Science Content Lead, Sakina, to share my take on some of these big questions about protein.

We’ll discuss:

Why I think the protein guidelines are set too low
How eating more protein affects brain health, metabolic health and energy
How to eat more protein in a healthy way that supports your gut and reduces inflammation
Plus, my favourite protein sources and how I use them in recipes

Buy Healthy High Protein here

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#287 Fussy Eaters, Weaning & How to Foster Healthy Eating Habits in Children with Charlotte Stirling-Reed

Wed, 05 Mar 2025 03:00:00 GMT

Feeding children can feel like a minefield. When should you start weaning, what should you start with, how to handle fussy eaters, and whether certain foods should be avoided altogether? In this episode with Charlotte Stirling-Reed, we’re diving into the science and practicalities of feeding babies, toddlers, and beyond to help parents feel more confident and less overwhelmed .. like me!

We explore weaning from the ground up, covering key questions like:

✔ How do you know when your baby is ready for solids?

✔ Should you start with vegetables?

✔ Is baby-led weaning (BLW) the best approach?

✔ What foods should be avoided in the early years?

But we don’t stop at weaning—we tackle common struggles like:

🥦 How to encourage kids to eat more than just beige foods?

🍽️ Managing food refusal and picky eating (why toddlers reject food at home but eat it at nursery!)

🥕 The best ways to sneak more fruit and veg into your child’s diet

🥜 Navigating food allergies and safe school lunch alternatives

This episode is packed with practical tips, expert insights, and realistic strategies to help make mealtimes smoother and healthier. Charlotte Stirling-Reed, known as “The Baby & Child Nutritionist”, is a registered nutritionist, bestselling author, and founder of SR Nutrition.

She started her career in the NHS before specialising in maternal, baby, and child nutrition. Charlotte is the author of the Sunday Times bestseller How to Wean Your Baby, an incredible book. Her latest book “The Ultimate Weaning & Toddler Cookbook” will be a go to for me and my family for sure!

And here are links to some of the articles we mentioned during the podcast:

Probiotics and Children, Kids eating fish, Kids throwing food, Vegan weaning

Note: At one point, we said "normal birth" but quickly corrected it to "non-C-Section birth". Some people use "normal birth" to mean vaginal birth, but that can be a bit confusing because vaginal birth isn't always the "normal" choice for everyone.

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#286 Why looking at your Poo is key to understanding your health with Dr Emily Leeming

Wed, 26 Feb 2025 03:00:00 GMT

What is your gut trying to tell you? It might not speak in words, but it’s always sending signals through your energy levels, mood or even our skin. But most of us don’t think about those little signs as part of a bigger picture.

And a blatant way your gut communicates your general state of health, is through the state of your poo! Quickly flushed away, many of us don’t take the time to examine our poop for signs of health, but if you’re interested in gut health, keeping a track of your stools could be more informative than any wearable or microbe test you can buy!

Today, we’re diving into the world of what our poop says about our gut health with Dr. Emily Leeming, a scientist at King’s College London, registered dietitian and the author of Genius Gut.

You’ll learn:

What to look for in your poop and how to tell that your digestive system is working optimally.
Whether the evidence for eating 30 Plants a week is actually that strong
How menopause can affect the gut
How long it would take to reset or ‘heal’ the gut after years of excess sugar, poor eating or antibiotics

We also talk about the superpowers of fibre. How it creates “an obstacle course for sugar”, how it can stretch the gut and signal to your brain that you’ve eaten enough and even how it can lower your cholesterol.

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#285 What a Gut Healthy Day Looks Like with Dr James Kinross PhD, FRCS

Wed, 19 Feb 2025 03:00:00 GMT

We know that gut health plays a crucial role in everything from digestion to immunity, weight management, and even mental well-being. But what does looking after your gut actually look like in practice?

In this episode, I’m again joined by Dr James Kinross a senior lecturer in colorectal surgery and consultant surgeon at Imperial College London, he’s a researcher, and author of Dark Matter, to explore the science behind our gut microbiome—and how we can take actionable steps to support it every single day.

🔍 Key Topics We Cover:

Should everyone be doing a gut microbiome test?
Are daily probiotics necessary, or is food enough?
Can our gut bacteria influence how easily we lose weight?
What’s the link between stress, mood, and our microbes?
Does a healthy gut help us live longer?

But rather than just theory, today’s episode is all about practical strategies. We walk through what an ideal gut-health day looks like—from the moment you wake up to your morning routine, commute, meals, work stressors, and even how you wind down at night. Dr. Kinross breaks down:

✔ The best foods to start your day for optimal gut function

✔ What supplements to take (or avoid) for microbiome health

✔ How movement, stress, and even pollution affect your gut

✔ Why gut bacteria plays a role in breaking down food, recycling nutrients, and producing essential compounds

✔ How gut health shifts across different life stages—from newborns to aging adults

We also dive into some big health questions, including:

🧠 The gut-brain connection – how microbes influence serotonin, dopamine, and mood

💊 Post-antibiotic recovery – what to do if you’ve just finished a round of antibiotics

⚖️ Weight control – how gut microbes affect appetite, fat burning, and metabolism

🦠 Cancer risk – why are cases of bowel cancer rising in younger people?

If you’ve ever wondered how to support your gut and why it matters, this is the episode for you.

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#284 Reishi, Lions Mane, Cordyceps, Maitake and more with Tom Baxter Farmer and Mushroom Expert

Wed, 12 Feb 2025 03:00:00 GMT

What makes a mushroom ‘medicinal’ and are they worth the hype? How do these fungi differ from the everyday varieties we cook with? On this week’s episode of The Doctor’s Kitchen podcast, we’re diving deep into the fascinating world of mushrooms with our expert guest Tom Baxter.

From Lion’s Mane to Reishi, we’ll explore the unique healing properties of these incredible organisms and what the research reveals about their potential benefits. We’ll discuss their effects on cognitive function, stress, fatigue, and even menopausal symptoms.

You’ll learn:

🍄 How to source high-quality mushroom products to avoid contaminants

🧑🏽‍🍳 The culinary and nutritional benefits of everyday mushrooms and their environmental impact

🧠 Whether there is evidence that mushrooms can improve mental well-being and support immunity.

🔎 Whether you’re a skeptic, a mushroom enthusiast, or just curious about these fascinating fungi, this episode is packed with insights to inspire you to add more mushrooms to your diet and daily life.

Tom Baxter is a farmer and founder of The Bristol Fungarium, which produces the UK's first organic certified medicinal mushrooms. Ever conscious of the unfolding ecological collapse that confronts us, Tom made the fateful move away from city life in 2008 to find meaning through working the land. After several educational years establishing his organic vegetable farm and two decades of largely unsuccessful foraging excursions he pivoted from farming and invested everything into creating The Bristol Fungarium, pioneering organic medicinal mushroom production in the UK.

If you’re in the mood for mushrooms, one of my favourite recipes on the doctors kitchen app is the “Cashew Curry with Chickpeas and Crispy Mushrooms” or better still, type in mushroom into the search bar at doctorskitchen.com to see what comes up ;)

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#283 Beating Brain Cancer with the Immune System with Rebecca Devine

Wed, 05 Feb 2025 03:00:00 GMT

In February 2018, Rebecca Devine, a mum of 4 children, was diagnosed with Glioblastoma (GBM), an aggressive form of brain cancer, and given just 12-15 months to live.

Remarkably in 2025 she’s still here. And today we’re going to talk about her incredible story from diagnosis and treatment, to continual perseverance and ongoing health.

I met Rebecca recently at a small gathering hosted by Dr William Li for the angiogenesis foundation, a non profit whose mission is to beat cancer by targeting blood vessels that feed tumours. And it was there that I first came across her story that I’m privileged to share with you today.

Today we’ll talk about how Rebecca’s first experience with cancer was over 20 years ago when her mother was struck with the same diagnosis, and the emotional and physical journey Rebecca went on since 2018. We’ll talk about her blend of conventional therapy, diet and lifestyle pursuits as well as the novel vaccine based treatment that she currently uses to keep her condition in remission.

Peptide vaccine technology is an emerging immunotherapy strategy aimed at stimulating the immune system to target tumor-specific antigens. GBM, is aggressive and resistant to standard therapies and peptide vaccines hold potential for transforming treatment by leveraging the immune system for tumor-specific targeting.

I also firmly believe that the use of novel treatments combined with Rebecca's tenacity, mindset and unwillingness to give up is the reason why she’s defied all odds and is currently thriving.

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#282 How to move better with exercise strategies for longevity, fat loss and sharper brains with Kiran Chopra

Wed, 29 Jan 2025 03:00:00 GMT

I spend a ton of time exercising, but more recently I’ve wondered if I can direct my training to be as efficient as possible. If I’m going to spend hours each week on this activity, I want to ensure that I’m extracting the maximum amount of value I can from this time investment.

Coupled with the new perspective of being a father, I’m also interested in staying as fit, healthy and mentally sharp as I can. That’s why at the start of 2024, I decided to invest in a few investigations to determine my level of fitness and direct my training for efficiency.

On the pod today is Mr. Kiran Chopra a highly skilled Sport and Exercise Physiologist who actually performed my investigations that you’ll be able to see on YouTube if you’re interested in seeing me huff and puff, sweating away on a watt bike with my top off.

Kiran specialises in physiological testing, evaluation, and strength as well as reconditioning. He has expertise working with both athletic and non-athletic populations and has a strong research interest in muscular physiology, environmental performance physiology, and blood flow restriction training.

Today we’re going to focus our conversation around 3 tests that he believes are just as useful as cholesterol testing and blood pressure monitoring, which are RMR, Dexa and VO2 Max.

If you’ve never heard of these, don’t worry we’re going to break down what they are and why they’re useful as a guide to what you should be eating and how you should be exercising to keep you strong and fit into your later years. Of course, the first uphill battle is to make exercise a habit, but once you have it as a non-negotiable in your week like myself, the next step would be how to prioritise specific types of exercise to make your training as efficient as possible.

We also talk about protein requirements, how training changes as we age, the effect of exercise on our mitochondria, what we should eat if we train late in the evening and whether fasted cardio is better for fat burning.

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#281 Phone Fasting and Nature can build Dopamine and support your brain with TJ Power

Wed, 22 Jan 2025 03:00:00 GMT

In this episode, TJ is going to walk us through a single day in the life of your brain through the lens of 4 neurochemicals - dopamine, oxytocin, serotonin, and endorphins.

From the moment you wake up to the way you wind down at night, TJ will guide us through the incredible influence of our brain chemistry and how simple, everyday habits can reshape our mental and physical health.

TJ’s new book, The DOSE Effect, shares practical tools to unlock the power of your brain chemistry and create a happier, healthier, and more connected life. Available in all good book stores.

We talk about the importance of “fasting” from your phone

The impact of nature on our brains

Push up challenges to boost endorphins

How doing hard things changes our physical brain and can help us stay more disciplined and motivated

Cold and Heat therapies

TJ is a renowned neuroscientist, international speaker, and co-founder of Neurify, an organisation dedicated to transforming mental health through accessible, science-backed strategies. He’s worked with 1000s of people helping them break down the barriers between modern lifestyles and optimal mental well-being.

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#280 The cholesterol numbers we should all know with Professor Kausik Ray

Wed, 15 Jan 2025 03:00:00 GMT

Something I’ve become a lot more knowledgeable about after my training as a GP, is cholesterol. It’s probably the most important measurement every primary care doctor should know about, along with measures of metabolic health like weight, insulin resistance and blood pressure, but perhaps the least well understood.

On today's episode we do a deep dive into all things cholesterol and cardiovascular disease with Professor Kausik Ray, Professor of Public Health and Honorary Cardiologist at Imperial College London and President of the European Atherosclerosis Society, and perhaps the most knowledgeable person I could talk to on this subject who has both research and clinical expertise in this area.

We define exactly what we’re referring to when we say cardiovascular disease (CVD) and atherosclerosis. What that entails and why it’s important, being the leading cause of death globally.

We discuss the importance of cholesterol in the body. Without cholesterol there is no life. Cholesterol is the precursor to our hormones, it forms the structural components of our cells, and most of our cells are able to create the cholesterol we require hence why there is no nutritional need to consume cholesterol.

And, hopefully at the end of this episode you’ll learn more about why the trifecta of high cholesterol, inflammation and damage to the arteries leads to disease, what blood measurements we should all have to calculate our risk, including apolipoprotein-B containing lipoproteins, Non-HDL and Lp(a), as well as the strategies to reduce risk with drugs and lifestyle.

I’ve done other episodes on specific foods and dietary patterns to reduce cholesterol, but this I think is a necessary episode to give the backdrop to why this is important for everyone to know their numbers.

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#279 How to make habits stick with Dr Rangan Chatterjee

Wed, 08 Jan 2025 03:00:50 GMT

Going into 2025, we all want to make changes. But instead of focusing on new goals, and perhaps stacking more habits on top of ones that you’ve already got, or failed at before, maybe it’s time to break free from habits that hold you back? Perhaps this is the reason why you struggle to make changes that last?

On today’s episode, Dr Rangan and I unpack some of the concepts in his latest book “Make Change that Lasts”, diving into topics like minimal reliance. Rangan questions whether reliance on things like comfort, being liked and even experts, is actually holding us back from our true selves.

You can grab a copy of his book online and in good bookstores.

We explore concepts such as reframing, not taking offence and even the courage to be disliked, which incidentally is the name of one of my favourite books by Ichiro Kishimi, which explains Alfred Adler's philosophy of not living to satisfy the expectations of others.

Dr Rangan Chatterjee is one of the most influential doctors in the UK with over two decades of experience as a GP. He now hosts Europe's biggest health podcast, Feel Better, Live More, he is the author of 5 Sunday Times bestsellers.

I think this is going to be a powerful conversation to hear and I hope you enjoy it!

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#278 How food can improve back pain and daily habits that add up with Dr Rupy Aujla

Wed, 18 Dec 2024 03:00:17 GMT

Welcome to this quarterly review episode with Sakina, science writer & researcher at Doctor’s Kitchen. Every quarter, we pull together insights from recent expert-packed podcasts into one episode - to make it easier to take action.

👉 Tell us what you think & ask questions here.

Today, we dive into pain, which affects so many of us – whether it’s back pain, joint pain, headaches, IBS or chronic conditions like fibromyalgia and endometriosis. Even menstrual pain, often brushed off as “normal”, can significantly disrupt daily life. This episode is all about giving you tools and ideas to feel better.

We cover:

Invisible pain: Why it’s not just in your head and what you can do about it
Anti-inflammatory foods: Easy swaps to ease pain & what to keep in your kitchen
Daily wins: How small habits, like a 30-minute walk, can make a big difference
Beyond willpower: Why healthy eating isn’t just about personal choices and how changes in our food system could make it easier for everyone to eat well

If you want to dive deeper into the full episodes:

Papers we referenced:

Chronic pain prevalence: Zimmer et al., Pain. 2022
Nociplastic pain: Fitzcharles et al., The Lancet. 2021
Anti-inflammatory diets and pain: Field et al., Pain Medicine. 2021
WalkBack study: Pocovi et al., The Lancet. 2024

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#277 How to break your fast and drinks to speed up fat loss with Dr Mindy Pelz

Wed, 11 Dec 2024 03:00:56 GMT

Dr Mindy Pelz is back on the show talking about what foods to break your fast with, the fat burning potential of specific ingredients and how she thinks about cooking food for health and vitality.

I love talking to various thought leaders across the health and wellbeing space, which is why I’ll speak to a professor of immunology, a psychologist and a chiropractitioner all on the same podcast. You don’t get many people in the nutrition space willing to engage people from other disciplines that they don’t get along with.

I’ll be honest, some of the terminology I hear online like detox, fat burning and immune boosting does get my back up. But it’s also the simple way people think about complex subjects. In a similar vein you still get medical doctors referring to cholesterol as good and bad, which is completely incorrect. So we can’t be too judgmental.

I love chatting with and hanging out with Mindy Pelz, she’s full of energy, motivational and has helped countless women around the world take control of their health. Her new book, “eat like a girl” is a fantastic recipe book that dives into what and how we should be eating whether or not you choose to fast. We also cooked one of her recipes in the kitchen which was awesome.

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#276 How the immune system, nutrition and mindset affect pain with Prof. Dr Deepak Ravindran

Wed, 04 Dec 2024 03:00:43 GMT

Today we’re diving into how nutrition intersects with the complicated world of pain. Today I have former guest and colleague Prof. Dr Deepak Ravindran to talk to us about how our immune system can impact our perception of pain, the different types of pain patients and how we can do better as medical professionals in the management of chronic pain.

This topic covers IBS, pelvic pain, chronic cystitis, fibromyalgia, migraine, functional gut disorders, long covid and more. Pain cannot be explained by a singular pathway, and I think there is so much we could all learn from Deepak's insights on this topic.

We discuss the different types of pain patients, how the immune system trains our responses to pain, how trauma in childhood can impact our responses to pain and why food plays a pivotal role.

Deepak is Honorary Professor at Teesside University and has worked as an NHS Consultant in Pain management, he’s author of the “Pain Free Mindset” a fantastic book that I recommend to both patients and medical colleagues. His new role is Director of Lifestyle Medicine for a primary care network (PCN) of GP practices in Reading, UK, working upstream to bring these insights early in the chain of pain management.

We talk about the use of fasting, anti-inflammatory diets, the importance of gut supportive diets and key ingredients that could be useful for chronic pain sufferers.

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#275 Improve sugar control and put type 2 diabetes into remission with diet, exercise and lifestyle medicine with Dr Rupy Aujla

Wed, 27 Nov 2024 03:00:55 GMT

I’m often asked by colleagues and patients for a full breakdown of what I say in clinic with patients with type 2 diabetes or who are at higher risk of this condition to help them better manage it before medications. But it takes time. And no GP in the NHS or elsewhere has over an hour to explain this in enough detail such that people can understand how to take action themselves.

The recommendations for medical professionals is for them to explore diet and lifestyle options before turning to pharmaceuticals for the management of type 2 diabetes. But with less than 10 minutes per appointment, this is an impossible task.

This is the basis of today's podcast. If I had an hour with you, or your loved one, this is how I would explain what type 2 diabetes is, why sugar control is so important and what things you can do to prevent or better manage the condition and even potentially put it into remission.

I would love to know your comments and feedback on today's episode, so if you have any suggestions, please leave a comment on YouTube and do share this with anyone who you feel could benefit from the information.

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#274 Why we age and what we can do to stop it with Prof Richard Faragher

Wed, 20 Nov 2024 03:00:52 GMT

Six conditions cause the majority of deaths in the world, these include dementia and cardiovascular disease. Traditionally, we’ve looked at these conditions through the lens of what goes wrong individually, such as blocked arteries around the heart or tangles of proteins that impair electrical signalling in the brain. But the common denominator is actually ageing.

As grandiose and esoteric as that sounds, ageing and the processes that govern ageing are what we need to be tackling if we want to better manage or even prevent these conditions of older age.

And with me to discuss why and how we age is Richard Faragher. He’s Professor of Biological Gerontology at the University of Brighton, and has dedicated his career to understanding the ageing process and what we can do to improve this inevitable phase of life.

As you can tell from today's episode, Richard is a passionate advocate for older people and can wax lyrical about the history of the gerontology field.

A few definitions before we dive into the episode I think will be helpful for people who are new to the research.

There are agreed “hallmarks” of ageing that are a description of processes, such as metabolism and DNA repair functions, that go awry as we grow older. Ageing is caused by these changes at the molecular level that lead to downstream effects like disease and degeneration.

Cell senescence is what happens at the end of a cell's lifespan, where they become dysfunctional and need to be removed by immune cells. However in older age, it can become more troublesome for your immune system to clear away these senescent cells and increasing inflammation ensues.

Senolytics are compounds or drugs that have been designed to selectively eliminate these senescent cells. And the hope is that they can mitigate a range of age-associated conditions like arthritis, cataracts, dementia and more.

Trigger warning. We discuss a graphic analogy for senescent cells using suicide, so I just wanted to give a heads up for anyone who might find that analogy uncomfortable.

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#273 Small Changes to Make Better Bread with Karen O’Donoghue

Wed, 13 Nov 2024 03:00:59 GMT

Karen O’Donoghue is a champion for not only better bread, but also better food quality, choices and better growing methods.

We originally recorded this session in the studio as a recipe to be cut down and edited for YouTube. But when I watched it back I thought that this could easily be a podcast episode. The way Karen breaks down in simple terms the benefits of processes like soaking to maximise the accessibility of nutrients in the flour, is perfect for a long form listen.

You can watch the full episode on YouTube if you’re interested in how this recipe turned out, but I think you’ll be able to imagine just how good it looked, smelt and tasted from our descriptions alone.

Karen and her company, Happy Tummy Co inform people about the need to spend more on health by spending more on better quality food, invest in the soil and re-engage with the food supply. You can check out Karen’s bread, recipes and idyllic bakery in Ireland at www.thehappytummyco.com PLUS, we cook up a bunch of different bread recipes on our YouTube channel, just search ‘Karen’ on The Doctor’s Kitchen to find the videos.

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#272 Mighty Mushrooms. The Culinary and Medicinal World of Fungi with Prof Tim Spector, Tom Baxter and Dr Ester Gaya

Wed, 06 Nov 2024 03:00:00 GMT

I recently had the pleasure of hosting a panel of experts at London’s Fortnum and Mason's Food & Drink Studio at their Piccadilly store to discuss the wonderful world of mushrooms with Tim Spector, Tom Baxter and Ester Gaya.

We discussed a range of topics including, what nootropic effects we know about with specific mushrooms and what research underpins this understanding. The use of psychedelic mushrooms and their potential uses in mental health and trauma. As well as how culinary mushrooms can enhance our health.

Tom Baxter, founder of The Bristol Fungarium, producing the UK's first organic certified medicinal mushrooms.

Tim Spector is a Professor of Genetic Epidemiology at King’s College London, director of the Twins UK study and one of the world’s leading researchers, trained in rheumatology and epidemiology.

Ester Gaya, Senior Research Leader in Comparative Fungal Biology at Kew Gardens, who have a strong track record in fungal diversity research and are home to the largest fungarium in the world, holding over 1.25 million fungal specimens.

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#271 Why Prescribing Food could fix the Healthcare crisis with Jonathan Pauling

Wed, 30 Oct 2024 03:00:29 GMT

Increasing fruit and vegetable consumption sounds so trivial, but I honestly believe that concerted efforts to increase this key measure of our diet quality would culminate in success. And by success I mean successfully improving people's health, but also increasing the wealth of our communities and alleviating our nation's food supply insecurity.

To explore this concept further with me is Jonathan Pauling, CEO of Alexandra Rose, one of my favourite charities and one that Doctor’s Kitchen supports.

10 years ago Jonathan helped develop its new mission - to improve access to healthy and affordable food for all. They built the ‘Rose Vouchers’ for Fruit & Veg Project to pioneer the use of financial incentives to help families on low incomes avoid food insecurity, nutrition insecurity and food related ill-health. From small pilots in London supporting 45 families, this work has now spread around the UK supporting 3,500 families every week.

The scheme works by giving families literal cash in the form of rose vouchers that can be used at local food markets in exchange for fresh produce. It’s increased fruit and vegetable consumption by a staggering amount as we’ll get into during the podcast, and I was genuinely shocked at some of the impressive numbers that Jonathan shared with me.

Today we explore the economic and health incentives for why this scheme should be adopted across every local authority and NHS commissioners to not only help the millions of people living in financial hardship in the UK, but also to alleviate the burden on our health system.

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#270 Nutrition and Lifestyle during Pregnancy with Dr Anita Mitra

Wed, 23 Oct 2024 02:00:17 GMT

This episode of the podcast is a fun one with myself, Mrs Doctor’s Kitchen (Rochelle) and Dr Anita Mitra where we explain a bit of Rochelle’s journey through pregnancy.

We discuss what she’s been eating, how I’ve been thinking about nutrition for her and what questions I’ve been dealing with over the preceding months to do with lifestyle, ingredients to support fetal development and prevent nausea.

Dr Anita Mitra is an NHS doctor based in London working in Obstetrics & Gynaecology, with experience in both clinical medicine and research. She’s worked in a research lab on the anticancer mechanisms of various phytonutrients and she has recently completed her PhD on the vaginal microbiome in cervical precancer.

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#269 Spices to beat colds, how to nourish your gut and the best tactics to support brain health

Tue, 15 Oct 2024 23:01:10 GMT

On today's episode of the Doctor’s Kitchen I sit down with Sakina Okoko, science writer and researcher at Doctor’s Kitchen, to discuss the most impactful tips from recent pods: Brain fog, gut health, alcohol, spices to beat colds and more.

We have so many fascinating conversations with experts in their fields who not only expand our understanding of specific topics but also inspire us to change or add certain habits even in the office.

But with so much content that we’re putting out, there’s not always enough time in the day to listen to every single discussion. So we’ve pulled together our favourite insights from our recent episodes over the last quarter. Everything you need to know in one place!

If you want to dive into the full pod episodes, check them out here:

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Unprocess your diet with Melissa Hemsley

Sun, 13 Oct 2024 23:01:34 GMT

There’s now so much research has shown that ultra-processed foods have been linked to high-blood pressure, heart disease and other serious illnesses, yet the average person in the UK gets a whopping 56% of their calories from UPFs, with an even higher figure for children.

But all this information can be quite overwhelming. And what we need are strategies to overcome this problem rather than reminders of how bad the issues are.

Melissa has long been an advocate for making wholesome, healthy food at home and is passionate about providing solutions for people who are scared by the headlines, and keen to make cost- and time-effective changes that help us un-process our everyday diet.

Real Healthy is a life-friendly cookbook for time-poor people who want healthy food that’s quick, convenient and tasty, too. Melissa provides simple, doable, and delicious recipes to help you tackle those every day tricky problem areas – on-the-go breakfasts, al desko lunches, satisfying snacks, and easy to make sweet treats.

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#268 6 strategies to make healthy eating easy for life with Professor Tim Spector

Wed, 09 Oct 2024 02:00:59 GMT

Is fruit juice just as bad as added sugar?

What are the healthiest vegetables to eat for longevity?

Is dairy helpful or harmful for our health?

These are just some of the questions myself and Professor Tim Spector discuss on today’s podcast. It’s the third time we’ve sat down on the podcast and I’m sure it won’t be the last.

Our chat today dives into the 6 strategies for healthy eating that Tim details in his new book, including eating 30 Plants a Week, Pivoting Proteins from animal based to plants, and trying Time-Restricted Eating.

In his new Food for Life Cookbook, Tim shares his knowledge of how simple it can be to eat for both pleasure and health. The book will help you make better food choices every day, whatever your starting point. We even made some of the pecan, chocolate cookies in the Doctor’s Kitchen Studio which were incredibly delicious. Made with flax egg, ground almonds and a seed mix, I was genuinely surprised at how tasty they were. You can catch that recipe on the Doctor’s Kitchen YouTube channel where you can also watch the podcast!

Tim Spector, is Professor of Epidemiology at King’s College London. He is the bestselling author of The Diet Myth, Spoon-Fed and Food for Life and co-founder of ZOE, the science and nutrition company. With a focus on cutting-edge science and honoured with an OBE for his impactful work in fighting Covid-19, Tim stands at the forefront of his field.

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#267 Think clearer and stay sharp with these brain health strategies from Neurophysiologist Dr Louisa Nicola

Wed, 02 Oct 2024 02:00:48 GMT

According to Alzheimer's research UK, over 50% of everyone listening to this podcast will be affected by dementia by either contracting the disease ourselves, caring for somebody with the disease or both.

Dementia is due to impact 130 million people globally by 2050, and today it is the biggest killer in the UK. But we have no effective treatments, it’s diagnosed late in the disease process and prevention is hardly mentioned.

Today I’m joined by Dr Louisa Nicola who has been studying this disease throughout her career and is currently completing her Doctorate with the University of Washington focused on Alzheimer's. She also runs a human performance clinic, Neuro Athletics, where the goal is to prevent and delay dementia as well as advise on what activities we can do today to keep our brains sharp.

We’ll talk through brain boosting exercises and the reasons why certain exercises are good, plus the nutrients we need to feed ourselves to support our neurological needs.

You’ll get an idea of the routines, habits and practices that are not only necessary for elite athletes to optimise performance, but also for us if we want to do our best to avoid dementia.

I’ll also get Dr Louisa’s thoughts on protein, as well as omega 3, electrolytes and creatine supplements.

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Getting Cultural Appropriation in Food right, and how to learn instead of steal from traditional cooking methods with Mallika Basu

Mon, 30 Sep 2024 02:00:03 GMT

Mallika Basu is one of my absolute favourite people in food. Not only is she hilarious, she’s a writer, commentator and board adviser in food, drink and hospitality with two published cookbooks (Miss Masala: Real Indian Cooking for Busy Living and Masala: Indian Cooking for Modern Living). She writes a fantastic newsletter “More than Curry” covering the link between food, people and planet, as well as recipes with spice and flavour and stories on food and culture in other publications.

During the pandemic, Mallika developed proprietary thinking on food, culture and diversity covering cultural appropriation, language and labels and representation which she has delivered to almost 900 individuals at organisations including Penguin Random House, Jamie Oliver Group, Tesco and Waitrose.

Today we chat about

Going from Indian cooking to commenting on culture and diversity, getting the facts right on cultural appropriation
Why the planet piece matters for food and drink lovers
The everyday challenges of feeding a family. I have two teens and am a single parent with a solo household half the week.
How she diverts them away from UPFs

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#266 Why consciousness is important to health, vitality and a happy life with Prof Anil Seth

Wed, 25 Sep 2024 02:00:21 GMT

This podcast is primarily about nutrition and lifestyle, so why should we care about consciousness and self awareness?

This is something I put today to Professor Anil Seth, a neuroscientist who has pioneered research into the brain basis of consciousness for more than twenty-five years. He is Professor of Cognitive and Computational Neuroscience and Director of the Centre for Consciousness Science at the University of Sussex and his TED talks on how your brain hallucinates reality have been viewed more than sixteen million times.

Even though this topic is slightly outside the realm of what we usually talk about, I think this subject matter is important for anyone who wants to learn more about how to live their best life. A physically healthier and psychologically happier one.

Today we discuss how our brain can be tricked by simple visual illusions and what this tells us about perception of our every day.

The importance of interoception and how we can become more interoceptive, and aware of our bodily functions, our emotions and corresponding behaviours.

We also talk about what we can learn from spiritual practices and ancient philosophy, and where correlations exist between what we now know is underpinned by the science.

A conversation about psychedelics ensures, whether it’s accurate to state that we can experience a “higher state of consciousness” and whether AI can ever become conscious.

His best selling book “Being You” is an incredible read that I highly recommend. We also get on to talk about gratitude and Anil’s tips for being more aware and how that may translate into a happier state of mind.

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#265 The plant that reduces skin inflammation, fights disease and is even a great protein source with Dr Kyle Stewart

Wed, 18 Sep 2024 02:00:27 GMT

In this episode, I sit down with Dr. Kyle Stewart, NHS GP, Clinical Entrepreneur Fellow, and co-founder of Prof & Doc, to explore the surprising health benefits of watercress.

We’re going to dive into how watercress could be a game-changer for skin health, helping with conditions like nappy rash, eczema, and more. Dr. Stewart shares insights from his pioneering work in phytochemical manipulation over the last 8 years and developing innovative skincare solutions that he’s now brought to market at www.profanddoc.com.

We also talk more broadly about how the application of research looking at ingredients from the brassica family are just waiting to be explored. You’ll also learn about some of the other vegetables and plants that Kyle would explore if he wasn’t so obsessed with Watercress!

As a former NHS GP myself, I’m so impressed at how Kyle’s been able to navigate the world of entrepreneurship whilst maintaining a practice. I see really impressive things with his work and it hopefully paves the way for more research in the phytochemical world.

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From Physics to Food. How a passion for flavour led Chet Sharma through michelin starred gastronomy to his dream position to chef patron

Mon, 16 Sep 2024 02:00:03 GMT

Chet Sharma’s culinary intrigue, coupled with his academic and scientific interests, have made for an impressive and expansive career in hospitality.

During his university studies, which ultimately led to a PhD in physics from the University of Oxford, he worked part time at a number of London’s leading Michelin-starred restaurants, including Benares and Locanda Locatelli. After discovering a passion for hospitality, he went on to work at two Michelin-starred Mugaritz, Simon Rogan’s Umbel Restaurant Group, two-starred Mark Birchall’s Moor Hall, and the late, also two-starred, The Ledbury.

In 2017, Chet moved to become Group Development Chef at JKS Restaurants – with whom he eventually opened BiBi in September 2021. A progressive restaurant serving dishes inspired by ingredients and memories from the Indian subcontinent. BiBi draws on the years Chet has spent cooking and sourcing ingredients for some of the most esteemed Michelin-starred restaurants in the world, whilst also embracing the full multicultural span of Indian cuisine. BiBi was GQ Restaurant of the Year 2022.

Today we talk about:

Chet’s transition from a science background into food
Small scale farmers in the UK and India to champion forgotten ingredients
His ongoing research with the British Library into pre-colonial Indian food
We also talk about the stress of the job and how, to this day, Chet lives with Ramsay Hunt Syndrome, a reactivation of Varicella Zoster Virus that affects his facial nerve brought on by stress during the pandemic.

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#264 How understanding your genetics could improve your health with Dr Stuart J. Grice MRes DPhil

Wed, 11 Sep 2024 02:00:06 GMT

Today we're diving into the fascinating world of genomics and personalised nutrition. We're joined by Dr. Stuart J. Grice, a distinguished biologist and former academic at the University of Oxford, whose groundbreaking research has explored the biological mechanisms behind neuromuscular disease, neurodegeneration, and neuropsychiatric disorders.

Together, we'll explore the big question: How can understanding your genetics shape your long-term health? We'll discuss the usefulness of genetic testing when it comes to nutrition and health, and how it fits alongside other testing technologies like blood tests, gut microbiome analysis, and continuous glucose monitoring. Dr. Grice will introduce the concept of having a personalised profile that helps predict your future health trajectory based on current data.

We discuss the differences between genes that are deterministic, probabilistic and informative and whether we can predict what might happen to us in the future, even if we’re healthy now? We’ll also cover the importance of balancing different aspects of our biology to live a healthy, fulfilling life.

After completing his doctorate at Oxford, Stuart co-founded FitnessGenes where he currently holds the position of Chief Scientific Officer (CSO). The company is 11 years old and has received numerous awards for its innovative work in preventative healthcare. Moreover, FitnessGenes is the first company in the world to secure a patent that identifies how better health predictions can be made by combining genetic and lifestyle data.

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#263 How to heal your gut, support your microbes and what gut supplements to steer clear of with Colorectal Surgeon Dr James Kinross

Wed, 04 Sep 2024 02:00:30 GMT

World-leading microbiome scientist and surgeon with over two decades of experience, Dr James Kinross, is on the podcast today talking about everything to do with the gut. Dark Matter is his first book and I highly recommend you check it out. http://dark-matter.org.uk/

We talk about:

Signs that your poop is unhealthy
Some of James favourite foods and nutrition strategies to improve the gut
Why we need to think like conservationists, and recognise that our guts are being radically altered and destroyed by our environment
We also talk about functional gut disorders and why trauma, stress and childhood health are some of the first things James will ask about before ever reaching for a prescription pad, if at all
We talk about the estrobolome - the interaction of hormones and our microbes
Whether our gut can dictate food choices
James opinions on probiotics, gut health tests and their validity
As well as the relationship between our gut and brain health including ASD and dementia

Dr James Kinross is a senior lecturer in colorectal surgery and consultant surgeon at Imperial College London and a visiting professor at the Royal College of Surgeons of Ireland. He leads a research team defining how the microbiome causes cancer and other chronic diseases of the gut.

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#262 Strategies to lose weight, maintain weight loss and live healthier

Wed, 28 Aug 2024 02:00:32 GMT

On today’s episode I’m diving into the science of weight loss. This episode is all about how to lose weight in a healthy way, maintain that weight loss and live a healthier life.

We haven’t discussed weight loss in detail on the podcast before, but enough people have asked me about it so I thought we could dive into some common questions and misconceptions about weight loss. I’ll dive into:

The science of weight loss
Whether there are diets that are best for weight loss?
Are there foods that aid weight loss?
Are there foods that burn fat?
Can you target weight loss in specific areas of the body?
Can you target “belly fat” with specific foods or exercises?

I’ll discuss calorie restriction, popular weight loss diets (keto, low carb), fasting, the microbiome, plus the lifestyle factors that lead to weight gain. I’ll also discuss obesogens, the effects of stress and poor sleep on weight gain as well as evidence based supplements that can help you lose weight.

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How to reduce alcohol consumption and improve our relationship with drinking with mixologist and mindful drinking expert Camille Vidal

Mon, 26 Aug 2024 02:00:17 GMT

On today’s episode I have a good friend of mine, Camille Vidal, creator of Mindful Cocktails and founder of La Maison Wellness, to talk to me about reducing alcohol consumption and improving our relationship with drinking.

Camille Vidal is a globally recognised bartender and drinks expert turned mindfulness, Yoga and Meditation teacher.

And she’s a true pioneer in this field. Camille (aka @mindfullycami), is on a mission to inspire the world to bring mindfulness into the glass, showing that Tasty doesn’t have to be Boozy.

For some people, abstinence is absolutely necessary and the number of sobriety tools and programmes are increasing. But for many of us, myself included, we still want to enjoy the very occasional alcoholic drink whilst being mindful of the ill effects.

As somebody who is consciously trying to reduce my own alcohol intake I loved chatting through the statistics regarding how many other people are trying to cut down rather than abstain completely from alcohol. I’m somebody who appreciates a chilled rose or a glass of fine red with a meal, and I’m excited to explore a new world of no and low alcohol drinks that put my health first whilst still being able to enjoy a refined and sophisticated pairing with food.

We talk about:

The difference between Sobriety and Mindful drinking
The Diuretic effects of alcohol
Strategies to reduce alcohol such as, Remove replace reduce and Bookending

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#261 Early warning signs of Dementia, plus neuroprotective foods and lifestyle measures to prevent dementia with Dr Rupy Aujla

Wed, 21 Aug 2024 02:00:07 GMT

Today we’re going to be reviewing early signs to detect dementia as well as food and lifestyle that can potentially prevent dementia.

The estimated total societal cost of dementia in 2019 in the US was $1313 billion and with the number of people suffering dementia set to increase by 300% globally over the next 20 years, this is something we need to address as early as possible.

We have many examples of “successful cognitive agers” who have lived vibrant lives well into their 80s and 90s – and there is a clear influence with lifestyle habits.

The key questions we’re going to review are …

What are some of the early warning signs of dementia and Alzheimer's?
What are some of the foods I should avoid to help prevent dementia & brain decline?
What are some of your favourite brain-boosting foods I should add to my diet every week?
What are some of the common lifestyle habits that can improve my brain?
Are there supplements you recommend taking to help boost brain health & prevent decline?

I’ll also talk through a day in the life of a successful brain healthy day utilising all of these habits we’ve discussed at the end of the podcast

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#260 Helping ease the menopause using food, lifestyle and supplements with Dr Rupy Aujla

Wed, 14 Aug 2024 02:00:21 GMT

Today’s episode is a dive into the evidence-based diet and lifestyle habits to ease the menopause transition.

This is based on research we did for our latest health goal on the Doctor’s Kitchen app that has now launched! Due to huge demand our internal and external research team reviewed the nutrition literature to identify beneficial foods and nutrients specifically to help with the “Menopause”.

You can now find a large selection of recipes and personalised suggestions based on your dietary preferences on the Doctor’s Kitchen App specifically for menopause. And this complements the many other health goals we have including heart health, brain health, anti-inflammation and many more!

Just click on the link in the show notes to check out the app.

For more about HRT treatment options, navigating early menopause, the physical, emotional and psychological signs/symptoms of menopause and tips for choosing herbal remedies, we’ve done a few deep dives with Menopause experts that you can find in the show notes too.

HRT - https://thedoctorskitchen.com/pod-lp/menopause-with-dr-louise-newson

Herbal remedies for menopause - https://thedoctorskitchen.com/podcasts/157-natural-menopause-remedies-with-dr-anne-henderson

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#259 Why you should drink 2-3 cups of coffee everyday with Alex Higham

Wed, 07 Aug 2024 02:00:37 GMT

Today we’re diving deep into the wonderful world of coffee with my good friend Alex Higham.

In this episode we talk about the attributes of coffee and why it seems to have benefits for brain and heart health. We also talk through the healthiest brewing methods for coffee from espresso, to aeropress, to cafetiere and Alex’s experiments looking at the caffeine content of different brewing styles.

We talk about how sourcing and roasting methods can affect the polyphenol concentration of the coffee beans and hence the health benefits and how you can choose the best tasting coffee with these in mind. I also ask Alex the questions that I get asked all the time such as how often should I change the beans, when should I drink coffee and what if I can’t tolerate caffeine?

Alex is co-founder of Exhale Healthy Coffee, the UK’s first coffee crafted for health. After 8 years grappling with auto-immunity, Alex is now on a mission to help others regain control of their health starting with the thing most people consume vast quantities of, their coffee.

As a disclaimer, I must mention that I am an advisor to Exhale coffee the company, and I sincerely love everything that Exhale is about. From rigorous sourcing and independently lab testing their beans to ensure no contaminants, it’s how food products should be made, and it’s a privilege to be part of their incredible journey.

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Mixed Heritage and its Impact on Identity, Happiness and Self Worth. Both Not Half with Jassa Ahluwalia

Mon, 05 Aug 2024 02:00:02 GMT

This podcast is a deeply personal one for me. Not just because I resonate so much with Jassa and his experience of not having a true sense of identity, but because I’m expecting a child with my wife late this year who will be of mixed heritage.

My wife is Italian and I’m Indian so our child will be both Indian and Italian, rather than half Indian and half Italian. I never really thought of being half something and half something else as ever really something to pay attention to, but recording this podcast with Jassa and reading his story has made a real impact on me.

In the same way John Agard educated us all with his wildly popular poem “half caste”, about the impact of words on people's sense of worth, I feel Jassa has educated me on the use of my words and thoughts, regardless of whether there is ill intent or malice behind them. Words mean so much and I’d never want anyone, let alone my unborn child, to feel anything other than a whole person.

Jassa Ahluwalia is a British actor, writer, filmmaker and trade unionist. Born in Coventry to a white English mum and a brown Punjabi dad in 1990, he attended school in Leicester and was raised in an extended family environment. He spoke English in the playground, Punjabi with his grandparents, and spent various summer holidays in India. He came to prominence as Rocky in the hit BBC Three series Some Girls, followed by starring roles in Unforgotten, Ripper Street, and Peaky Blinders. He’s also one of the funniest comedians I’ve ever come across on social media. Please watch some of his sketches online!

Jassa created the hashtag #BothNotHalf to explore mixed identity in light of his own British-Indian heritage. His TEDx talk on 'How Language Shapes Identity' has clocked up over 170k views and his BBC One documentary Am I English? won an Asian Media Award in 2022.

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#258 Heartburn, Gastritis, Reflux Disease; How food and lifestyle can help manage symptoms and treat the underlying cause with Dr Rupy Aujla

Wed, 31 Jul 2024 02:00:09 GMT

If you’ve suffered heartburn, reflux, bloating, indigestion, stomach pain or nausea, this is the episode for you. Today we’re giving you an integrative approach to help with gastritis – combining pharmaceuticals with lifestyle and alternative tools.

I’ll be talking though

Causes, symptoms and medications for gastritis and when to see a doctor
What specific lifestyle factors can influence gastritis
Foods to eat and avoid
Protective eating habits
Herbal/alternative therapies
And my gastritis routine i.e. what I would do every day if I had symptoms and wanted to control them

A special thanks to our research team at Doctor’s Kitchen, our science writer Sakina Okoko and GP and CEO of Culinary Medicine, Dr Sumi Baruah helped out hugely with this episode. My sincere thanks to them both for helping review multiple sources of information including patient information websites, NHS clinical summaries and academic papers reviewing lifestyle and herbal remedies.

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#257 The Surprising Benefits of Vinegar with Dr Rupy

Wed, 24 Jul 2024 02:00:45 GMT

Vinegar shots, gummies and acetic acid based drinks are everywhere. But what’s the evidence behind them and can they live up to the claims of improving blood sugar regulation, prevent type 2 diabetes and even lowering cholesterol.

Well the team and I decided to deep dive into this subject and we found some surprising results. Is it worth a shot, listen on to find out our take on vinegar for health benefits and how to source and prepare your vinegar if you’re interested in giving it a go yourself!

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How easy it is to miss the Menopause

Fri, 19 Jul 2024 02:00:10 GMT

Today’s snacksize Doctor’s Kitchen podcast is about how Dr Louise Newson figured out she was menopausal.

Why women struggle with weight during and after the menopause, is the key question I’m put to Dr Louise Newson on #223 What Women need to know about the Menopause.

But during this episode, Louise told me the story of how she figured out that she was menopausal, and despite being a specialist, an experienced GP she still missed the key obvious signs.

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#256 The link between inflammation mood, dementia and how to calm your mind with food, with Dr Uma Naidoo

Wed, 17 Jul 2024 02:00:44 GMT

Dr. Uma Naidoo has spent her life exploring the unique connection between food and brain health. Her first book, 2020’s groundbreaking This Is Your Brain on Food, offered readers around the world a better understanding of the many ways our diets impact our mental, emotional, and cognitive wellbeing, and provided a useful blueprint for working through conditions like depression, OCD, PTSD, dementia, and more.

Her next book “Calm your mind with food” is a deeper exploration of this. Today we talk about:

• How inflammation affects everything from anxiety and depression to Alzheimer’s disease

• How the trillions of bacteria living in your gut are key to controlling anxiety

• The six pillars for calming the mind

• What to eat to balance the appetite hormone leptin, a key link between the central nervous system and metabolic processes

• How to incorporate anxiety-busting foods into your diet, from ashwagandha to vitamin C

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BONUS Bold Asian Flavours with Dominique Woolf

Mon, 15 Jul 2024 02:00:14 GMT

For this week’s bonus podcast we have Dominique Woolf on the show - I’m super excited to host her. We also cooked a beautiful dish in the Doctor’s Kitchen studio, a Salmon Curry, which we made Doctor’s Kitchen friendly with more veg and fibre.

If you don’t know Dominique, she won the “great cookbook challenge with Jamie Oliver” with her simple accessible Asian recipes. Her books became Sunday times best sellers and she has a wealth of knowledge and knack of fusing multiple different cuisines.

Dominique is passionate about sharing her love of big, bold flavours and Asian cuisine and her second book, The Asian Pantry, is out now in all good bookstores.

We have a conversation about food, flavour and how Dominique copes with a busy family life as well as running her own business and becoming an entrepreneur.

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The benefits of Eggs

Fri, 12 Jul 2024 02:00:56 GMT

Today’s snacksize Doctor’s Kitchen podcast is about whether people on plant based diets are getting enough protein and the benefits of eggs.

Max Lugavere is an online educator, podcaster and somewhat of a controversial figure in the nutrition world, however I quite like his no nonsense approach to food and wellbeing.

Eating whole, nutrient dense ingredients is the biggest hurdle for many of us, and his whole thesis for health is to focus on the simple things that we should be doing everyday. Check out the full episode on #203 Look after your brain with Max Lugavere.

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#255 The benefits of Fermenting Vegetables with Kirsten Shockey

Wed, 10 Jul 2024 02:00:31 GMT

We have the pleasure of hosting Kirsten Shockey in the kitchen studio and on the podcast today, author of the best-selling Fermented Vegetables that was re-released for it’s 10 year anniversary in April 2024

Kirsten and her partner got into fermenting foods over twenty-four years ago on 40 acres of wooded hillside which grew into their organic food company. Kirsten realised that her passion lay in the desire to both teach people how to ferment and push this culinary art to new flavours.

She now leads experiential workshops worldwide and online helping people to make, enjoy and connect with their food through fermentation at The Fermentation School a women-owned and women-led benefits corporation supporting the voices of independent educators to empower learning and build culture. She can also be found musing at fermentingchange.substack.com.

We talk about the simplest way to ferment foods, the benefits to our health, how it saves food waste as well as how easy it is. I’ve never been a confident fermenter by Kirsten really did make it easy for the team and I.

We also talk about some unusual fermented foods like natto and tempeh and why those have incredible benefits.

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Is Keto for everyone?

Fri, 05 Jul 2024 02:00:00 GMT

Today’s snacksize Doctor’s Kitchen podcast is about whether keto diets are appropriate for everyone, how fasting can allow you to dip into the benefits of different diets and stress your body in slightly different ways.

Dr Mindy Pelz is an educator who has helped 10000s of women across the world become more attuned to their cycles, their menopause and has advocated for personalised approaches to healthcare for women and their unique biological needs.

On episode #216 Fasting for Women we also talk about some caveats of fasting and who fasting is NOT for in this episode.

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#254 Taste Testing Green Powder Supplements with Dr Rupy Aujla

Wed, 03 Jul 2024 02:00:07 GMT

Green powders are everywhere and I’m often asked whether people should invest in getting a green powder to consume every day. And as somebody who drinks a green powder in the mornings, this was a great opportunity for me to do a dive into whether my habit is evidence based!

This is a special episode that you can also find on YouTube here, where I’m not only reviewing the evidence behind specific brands of green powders, but also taste testing them as well!

I give my honest opinion on AG, Huel, Thorne, Axe, Hux and more.

If you want to watch my reactions, you can head over to YouTube. It's worth a watch!

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BONUS: Habits to Relieve Hayfever, Seasonal Allergies and why we need to avoid taking antihistamines regularly with Dr Rupy Aujla

Mon, 01 Jul 2024 02:00:49 GMT

With more of us suffering with seasonal allergies, myself included, we need better strategies to prevent the symptoms without relying on medications. The reason why is because there may be potential side effects with antihistamines that people pop every single day for months on end.

On today's episode I dive into preventive measures to mitigate our use of these products & keep them for when we really need them. I also touch on the potential harms of commonly used, over the counter medications to make you more aware of the issues and how to avoid potential side effects and longer term impacts on your health.

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Snacksize 25: PCOS and Anti-inflammatory diets

Fri, 28 Jun 2024 02:00:58 GMT

Today’s snacksize Doctor’s Kitchen podcast is about an anti-inflammatory diet for PCOS with Dr Nitu Bajekal who is a Senior Consultant Obstetrician and Gynaecologist, Author and Board-Certified Lifestyle Medicine Physician in the UK with over 35 years of clinical experience in women’s health.

Nitu describes the epidemic of PCOS and how more women need to be aware of the symptoms and to be proactive about diagnosis as well as the lifestyle practices that can help symptoms and better manage the condition. Find the full episode on episode #195 Fix your PCOS with Dr Nitu Bajekal.

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#253 Sensational Spices and Healing Herbs and with Simon Mills

Wed, 26 Jun 2024 02:00:26 GMT

I love chatting with Simon Mills, he has a wonderful breadth of knowledge across the huge spectrum of different herbs and spices. And he can talk eloquently and sensitively about them, in a manner respectful of both the traditional beliefs and uses of them, as well as the science that may or may not support their claims.

Today we talk about the use of spices and what extra benefits they may be adding to our diets beyond simply “antioxidants”.

We talk about bitters and tonics and why they may work.

We explore how spices may impact our gut microbiota and potentially influence their health benefits.

Rosemary and sage on the brain, ginger for colds and how traditional antiseptics worked.

Simon Mills is a University of Cambridge graduate in medical sciences who has been a herbal practitioner in Exeter UK since 1977. He has been a complementary health pioneer from the inception of the term in 1979, and later in the fields of integrated health, selfcare and social prescription. He is now focusing on education through the public websites herbalreality.com and for professionals working with co-author Prof Kerry Bone at millsandboneacademy.com

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Snacksize 24: South Asian Menopause Experiences

Fri, 21 Jun 2024 02:00:50 GMT

Today’s snacksize Doctor’s Kitchen podcast is about how a woman of south asian origin bravely dealt and shared her experiences of menopause.

Chef Romy Gill MBE, is a dear friend, and not only shares her culinary wisdom, her energy and passion for food on episode #220, but also her voice for women of colour and the stigma that still surrounds the menopause.

We talk about her lived experience of the menopause, how changing her training from mostly running based to include strength training completely shifted her weight.

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#252 Why you need to eat these 4 foods every day

Wed, 19 Jun 2024 02:00:29 GMT

If I had to name 4 foods to get in your meals most days to support your gut, heart, brain and reduce your risk of disease…what would they be?

To me, they are my daily BBGS - Beans, berries, greens and seeds.

Todays podcast is a deep dive into the observational and interventional studies looking at these powerful additions to our diet.

You’ll get to know the doses, and how to consume them everyday and hopefully this is a nudge in the right direction for you and your family members to look after your health.

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Snacksize 23: Dealing with ADHD

Fri, 14 Jun 2024 02:00:49 GMT

Today’s snacksize Doctor’s Kitchen podcast is about how neurodiversity can affect people in different ways.

Dr Miguel Toribio-Mateas is the Neurodiversity Lead of the Primary Care & Community Neurology Society and he supports youth mental health programmes at the London-based Body & Soul charity.

In the full episode, we do a deep dive into the science of food and neurodiversity (spanning a spectrum of disorders), the interaction with drugs and we also talk about Miguel’s personal experience in more depth.

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#251 Problem Periods with Dr Anita Mitra

Wed, 12 Jun 2024 02:00:12 GMT

Dr Anita Mitra is back on the podcast today. She’s an NHS doctor working in Obstetrics & Gynaecology, with experience in both clinical medicine and research. She completed her PhD on the vaginal microbiome in cervical precancer and the reproductive complications of treatment for cervical precancer.

She’s author of the fantastic book, “Gynae Geek”, and her new book “Dealing with Problem Periods” in which she details what normal and abnormal looks like and the various conditions that cause problems.

On todays discussion we talk about what exactly normal means for periods and how to personalise this to your own cycle. What her current day job entails in her gynaecology cancer speciality, as well as the reason why problem periods can arise and the investigations she recommends. We also have a frank discussion about why it’s important to monitor periods and how to track them.

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Snacksize 22: A day in the life of a Brain Surgeon

Fri, 07 Jun 2024 02:00:45 GMT

Today’s snacksize Doctor’s Kitchen podcast is about the day to day life of a neurosurgeon. I think it’s quite easy to forget about just how traumatic it can be for frontline doctors to deal with the daily reality of death and how to maintain a sane, let alone positive, outlook.

I sat down with medical Dr Sheri Dewan on episode #204 to talk about her strategies for coping and I wonder if this inspires you to think about how you might take onboard some of these ideas in your week?

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#250 Health Statistics Everyone Should Know

Wed, 05 Jun 2024 02:00:18 GMT

Today I’m talking about statistics to do with food and health that everyone should know.

How much it costs us every year, where it sits on the list of the biggest contributors to ill health and death globally, what the impact of good food actually is and how bad people are currently eating according to current guidelines.

I don’t think many people appreciate these numbers. I get a lot of glossed looks whenever I talk about the impact of poor food on health outcomes, particularly with certain medical professionals. It’s often seen as an inevitability and the nonchalant nature in which we address the foundations of ill health is seen within these statistics. We all need to do better.

There is huge potential for improved health if we simply encourage and empower people to eat well everyday and that will have a knock on effect on productivity, wealth, happiness, relationships and so on. I don’t present this idea as a panacea, but just a huge tool in our aspiration for improving wellbeing.

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Snacksize 21: The “Mediterr-Asian” diet

Fri, 31 May 2024 02:00:59 GMT

Today’s snacksize Doctor’s Kitchen podcast is about the beauty of Brassica vegetables and the MediterrAsian diet. I sat down with medical Dr William Li on episode #235 to talk about food as medicine from coffee, to alcohol to herbs and spices. In this segment we talk about the MediterrAsian diet and what that means to William Li.

Can simply changing your diet affect your metabolism to prevent weight gain and prevent type 2 diabetes? We talk about this and more on the full episode that you can listen to or watch on YouTube.

Can we add these to each pod caption with the links as we've done previously?

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#249 Therapeutic Diets for Gut Health and Food Intolerances with Ben Brown

Wed, 29 May 2024 02:00:39 GMT

Therapeutic diets are promoted everywhere and for a multitude of symptoms. Whether it’s low fodmap, sibo diet, low carb, low histamine and of course elimination diets.

But what is the actual evidence for these? And how do we personalise them to us?

On the podcast with me today is Ben Brown, my go to expert when it comes to anything nutrition and supplement related. Ben is founder and director of the Nutritional Medicine Institute, an educational, advocacy and research group committed to advancing the science and practice of nutritional medicine.

Ben is on the academic advisory board and a guest lecturer at BCNH College of Nutrition and Health and guest lectures at the Institute of Optimum Nutrition and the Centre for Nutrition Education & Lifestyle Management.

On this episode we dive into the evidence base for a ton of diets, how one would test for a gluten intolerance, we also talk about home test kits for things like allergies and intolerances and whether they’re at all worth it.

If you want to hear more from Ben and you’re interested in these topics I highly recommend you check out the NMI conference that will be on later this year in October 2024. I attended last year and I was blown away by the quality of lectures from medical doctors, researchers and nutrition professionals. This years theme is “Mitochondrial Nutrition for Fatigue, the Brain, and Healthy Ageing”: https://www.nmi.health/nmi-summit-2024/

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Snacksize 20: Carbs & Fertility

Fri, 24 May 2024 02:00:27 GMT

Today’s snacksize Doctor’s Kitchen podcast is about the rates of infertility and what diet could have to do with fertility with specific reference to carbohydrates.

Can simply changing the quality of carbohydrates in your diet affect fertility positively? Dr Harriet and I have a full discussion of the impact on diet on episode #102 Eating for Fertility where we talk about processed food, healthy sperm and egg production and more if you wanted to dive into this topic further.

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#248 How to Lower Cholesterol with Food

Wed, 22 May 2024 02:00:54 GMT

These are my evidence based recommendations for specific foods you should be eating everyday to lower cholesterol.

We’ve done a full dive into what cholesterol is, why we need it, how we measure it and why it’s important to get certain measures of cholesterol in our blood down to as low levels as possible, on episode #202 of the podcast.

Todays episode is specifically tackling the foods and doses of foods I personally consume daily to keep cholesterol levels in check. As part of a heart healthy protocol, I feel that these additional ingredients can be safely added to most peoples diets with positive results.

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Snacksize 19: Train your inner child

Fri, 17 May 2024 02:00:26 GMT

Questioning my habits and traits as an adult and leaning into the lens of childhood experiences has been pretty game changing for helping me understand the ‘why’ in my behaviours. And it’s only after understanding the ‘why’, that we can attempt to reconcile and revamp any mindsets that may not be serving us.

Todays snacksize is taken from episode #105 with Katie Warriner and Emma Guns where we talk about negativity bias and the brain.

Katie describes in very simple and relatable terms how even the stories we tell ourselves as children, can impact overarching beliefs in adulthood that translate into patterns of behaviour.

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#247 Chocolate’s Health Benefits with Dr Rupy Aujla

Wed, 15 May 2024 02:00:12 GMT

I love chocolate. I eat it most days as a snack or as a dessert with some fresh berries, apples or simply on its own. It’s phenomenal and I’ve always loved it. But what about its health benefits?

Today we are diving deep into the science behind why chocolate could improve your brain, your heart, your gut health and even help you live longer? And yes, it does need to be dark chocolate, but you’ll find out how dark you need to go for the benefits on todays podcast.

The luxurious treat is pretty amazing, and we’ve already decided as a team that we’re going to do another episode where we talking about processing methods, sourcing, how to tell what is good vs bad quality chocolate and even do a live taste test on YouTube, where you can also watch this episode!

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Snacksize 18: How to resolve conflicts

Fri, 10 May 2024 02:00:42 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about conflict aversion and how that permeates into our behaviours in adulthood. If you’re anything like me, I hate conflict and actively avoid it.

But leaning into the uncomfortableness of what is a normal product of problem solving, is an important skill that we should all practice. Whether it’s at work, in friendships or in romantic relationships, resolving conflicts is a necessary exercise.

This clip is taken from the full episode #107 about building exceptional relationships with David Bradford and Carole Robin, authors of the brilliant book ‘Connect’.

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#246 How to choose the best Spices with Ren Patel

Wed, 08 May 2024 02:00:05 GMT

I have the Queen of Spice from Ren’s Kitchen on the show today talking about everything to do with sourcing and investing in the best spices for your food, not just from a nutritional standpoint, but a flavour perspective too.

I’ve always been a fan of spices for their medicinal properties, but today I was blown away by how much Ren taught me about spices and I was shocked at how different spices can taste in their raw whole form.

Ren has been in the spice business for years and has some of the best chefs and restaurants use her spices. Tom Kerridge, Bubala, Palomar, Raffles hotel, Ottolenghi to name a few.

Remember, spices add diversity to your plate – they count as 1/4 point each and we’re aiming for 30 different plant points a week! Even used in small amounts, the addition of spices is suggested to improve gut microbiome composition and reduce markers of inflammation. Plus they have been part of the diet of human populations for thousands of years and add a ton of flavour.

Today we talk what we’re doing WRONG when using spices, what Ren has taught people in her cooking classes and how to source correctly and how to spot the best spices in the market.

You can find out more about Ren and Rens Pantry on her website renspantry.com.

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BONUS Make Better Bread with Karen O’Donoghue

Mon, 06 May 2024 02:00:37 GMT

Karen O’Donoghue is a champion for not only better bread, but also better food quality, choices and better growing methods.

You can hear the passion in Karens message and I love her commitment to the craft of sourcing, fermenting and baking. She’s a force, and I love her energy. I think you will too.

Soaking and sprouting is clearly something Karen believes we should be doing more of. And if I think back to traditional methods of cooking in my families kitchen, these vital steps are things that we wouldn’t have skipped.

Soaking peas, nuts and seeds. Combining specific spices and herbs with them. This is an artform that increases the nutritional value of our food, but is rapidly being lost as we move toward more convenience and speed. Something that I realise I’m guilty of myself in todays podcast.

Karen and her company, Happy Tummy Co inform people about the need to spend more on health, invest in the soil and re-engage with the food supply. I love the message and the enthusiasm. As uncomfortable as it may be to hear the hard truths presented in an unforgiving way, I think sometimes it’s important to hear the message in it’s raw form.

You can check out Karen’s bread, recipes and idyllic bakery in Ireland at www.thehappytummyco.com PLUS, we cooked up her scones and an incredible Teff porridge in the studio that you can find on YouTube.

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Snacksize 17: How to overcome resistance to habits

Fri, 03 May 2024 02:00:29 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about embracing the framework and mechanisms that drive both change and inaction. If you understand the drivers of both, then behaviour change becomes a lot easier.

Understand the blockers and motivators for your desired outcome and intentionally design the perfect environment bit by bit. Journaling is a great practice for this and it’s something that I’ve been putting into practice more recently as I try and carve out time to write my next book.

This clip is taken from the full episode #100 Four Lifestyle Equations Everyone needs to know, where I talk about a selection of formulas that I try and put into practice each day.

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#245 Ozempic. The truth about the side effects and risks of this Magic Pill with Johann Hari

Wed, 01 May 2024 02:00:33 GMT

Johann Hari is back on the podcast today and he looks completely different to the last time I saw him. He’s lost an incredible amount of weight, his face looks completely different and it’s all because of a drug you’ve probably already heard of. Ozempic.

Also known as GLP-1 agonists, these drugs were initially used by doctors like myself in General Practice for type 2 diabetics, but have now found a use case to treat obesity.

For over a year, Johann has been self treating with the drugs and diving into the history of how these drugs were discovered and utilised. From the lab to the pharmaceutical companies & the doctors surgery to the popular pages of celebrity gossip columns; Johann tells the full story without shying away from the potentially dangerous reality of the sideffects and risks of these popular medications.

We talk about:

What Ozepmic and similar drugs do to your brain and gut

How it impacts addiction to food and other substances

What the potential risks are including cancer, pancreatitis and bowel obstruction

Why UPF and obesity are the main concern

You can purchase Johann’s newest book, ‘Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight Loss Drugs’, available on 2nd May 2024, here: https://amzn.to/3Ulz2UB

Johann Hari is a New York Times best-selling author, his books include, ‘Chasing the Scream’, ‘Lost Connections’, and ‘Stolen Focus’. He has written for the world’s leading newspapers and magazines, and has twice been named ‘National Newspaper Journalist of the Year’ by Amnesty International.

Content Correction Note:

During this podcast with Johann Hari, discussing the new weight-loss drugs, (at circa 1m 44s) - Johann mentioned that the British food critic Jay Rayner took Ozempic and subsequently lost his pleasure in food. This comment was incorrect and it was, in fact, a different writer.

We apologise for any confusion caused here.

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Snacksize 16: 9 foods for Brain Health

Fri, 26 Apr 2024 02:00:49 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about foods for brain health from episode #98 A brain healthy diet.

I speak with Dr Dean and Dr Ayesha Sherzai, the unique husband and wife team on the cutting edge of brain science, who are dedicated to educating people on the simple steps to long-term health and You can find out more about them and their online writing, videos, and books at teamsherzai.com

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#244 How Immunity is influenced by the Mind with Dr Monty Lyman

Wed, 24 Apr 2024 02:00:55 GMT

For most of medical history, in the West at least, the idea that there could be a relationship between the mind and the immune system was inconceivable.

At medical school, I was taught that there is no relationship whatsoever between our mindset and our ability to stave off infections like viruses, colds and even reduce our susceptibility to cancer.

But that is now thought to be completely incorrect. In fact there is a clear relationship between our emotions, our microbes and our immune systems.

To talk about this with me today is Dr Monty Lyman. A medical doctor, researcher and author who specializes in the relationship between the mind and the immune system. He is an Academic Clinical Fellow at the University of Oxford and in todays podcast we talk about:

How irritable bowel relates to an ‘irritable mind’
Gut Rehabilitation and what that entails
The relationship between the mind, body and microbes
Why psychological stress causes inflammation in the body
How an anti-inflammatory lifestyle can heal both the mind and body by recalibrating an unbalanced defence system

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Snacksize 15: What is The Happiness Equation?

Fri, 19 Apr 2024 02:00:02 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about framing happiness so you can experience more positivity day to day.

Taken from the full episode #100 Four Lifestyle Equations Everyone needs to know, where I talk about a selection of formulas that I try and put into practice each day.

Mo Gawdat first talked to us about this equation back on episode #91 Solving Happiness, which is one of my favourite episodes to date.

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#243 Spices to reduce Inflammation with Dr Rupy Aujla

Wed, 17 Apr 2024 02:00:32 GMT

A number of lifestyle related illnesses have uncontrolled inflammation at its core. Whether that’s obesity, heart disease or even dementia, inflammation appears to play a role.

I’ve done a free mini-series on inflammation that you can find on my newsletter, where I talk about the big drivers of inflammation (namely gut health, exercise, sleep and mindset) and we’ve done a number of episodes on inflammation on the podcast to determine what it is and why we’d all be better reducing it. And on todays podcast I wanted to zoom in on spices in particular.

These are by no means the only spices with inflammation reducing potential, but possibly the ones I used most commonly and are likely to have the biggest evidence base.

Ginger, Turmeric and Cinnamon are my go to and I get at least one of these spices in my diet daily.

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Snacksize 14: What is the hygiene hypothesis?

Fri, 12 Apr 2024 02:00:57 GMT

Today’s snacksize Doctor’s Kitchen podcast is about the rise of allergies in both adults & children globally taken from episode #101 Ending Food Allergy with Professor Kari Nadeau.

Have you noticed the rapid rise in childhood food allergies? Peanuts, dairy, wheat, egg. All of these appear so commonly removed from children’s diets in schools and it’s not just children that are suffering. But why? On the full podcast

Kari Nadeau is Professor of Medicine and Pediatrics and for more than 30 years, she has devoted herself to understanding how environmental and genetic factors affect the risk of developing allergies and asthma, and the molecular mechanisms underlying these diseases.

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#242 The Benefits of Olive Oil with Dr Simon Poole

Wed, 10 Apr 2024 02:00:08 GMT

Olive oil is a hot topic. We first dived into the benefits of olive oil back on episode 99 with Dr Simon, but I thought it was time for an update.

Today you’re going to learn about:

Why Olive oil is so healthy

The evidence for Olive oils benefits

How much Olive oil you should be consuming every day for benefits

How to choose a quality Olive oil

The minimum polyphenol content you need to look out for

Whether “cold pressed” means anything

Cheap and fake olive oils and whether they have any value

Dr Simon Poole is in the studio and on YouTube you can watch our taste test with 5 different olive oils. He shows me the techniques behind how to smell, taste and grade olive oils and how you can do this at home too!

Dr Simon is an internationally acclaimed expert in the mediterranean diet and lifestyle, and the nutrition of extra virgin olive oil. He has more than 30 years experience as a medical doctor, he’s a teacher and researcher in Cambridge, widely published in academic journals, and is author of award winning books including The Olive Oil Diet, The Real Mediterranean Diet, Diabetes for Dummies and Diabetes Nutrition for Dummies.

We also taste test his own olive oil called “Positively Good For You” that isn’t available for purchase at present, but watch this space because considering the flavour, quality and price of the oil, I expect to see it on shelves soon.

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Snacksize 13: How to Start Therapy

Fri, 05 Apr 2024 02:00:19 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about choosing which mode of therapy appropriate for you, taken from the full episode #190 How to be your own therapist with Dr Owen O’Kane.

You may have heard of CBT, REMT, Psychotherapy. How do you know which one is for you. In this conversation Dr Owen and I discuss the various modalities of therapy and how one might get started from scratch.

Owen’s latest book is “How to be your own Therapist”. Teaching you the key fundamentals of therapy and how to apply these to your own life, alongside targeted tasks that only take 10 minutes a day. I’ve tried it myself, and the 10 minutes a day is brilliant.

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#241 Ginger. The science and health benefits of this wonderful spice with Dr Rupy Aujla

Wed, 03 Apr 2024 02:00:19 GMT

From blood sugar and gut health to inflammation ginger has many people espousing its benefits. There are tons of folklore remedies using ginger for indigestion, headaches, infections. But is there any science to back this up?

In the Doctor’s Kitchen we want people to learn about the history of food, the nutritional benefits of ingredients so everyone can make an informed decision about their diet

Whether you choose to include more or less ginger in your diet is completely up to you, but I hope we can help our healthy foodie listeners to appreciate the science of this incredible spice.

Despite the poor evidence or lack thereof in some cases, there are some intangible benefits with all foods whether the science is there or not. Foods evoke memories, which impacts our emotions, our psychological states. There are many things that we can’t determine through looking at a clinical trial in isolation. So don’t be disheartened and remember to be intuitive about what you feel works for you

I do love cooking with ginger for its health and flavour properties. I add it to curries, stews and teas. And as we look to the science and discover more about its health benefits, I think you’re going to be inspired to use it more regularly in your diet too.

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Snacksize 12: My Diet Formula

Fri, 29 Mar 2024 03:00:32 GMT

Today’s snacksize Doctor’s Kitchen podcast is all about a general framework for healthy eating that I apply.

This is a very broad overview of how I think about diet and dietary changes and doesn’t zoom in on the specifics of healthy eating (such as spices, brassica vegetables and fermented foods) but I think it holds value when thinking about diet at a population level.

This clip is taken from the full episode #100 Four Lifestyle Equations Everyone needs to know, where I talk about a selection of formulas that I try and put into practice each day.

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#240 Why Fasting, Meal Timing and Real Food matters with Dr Sarah Berry, PhD RNutr & Chief Scientist at ZOE

Wed, 27 Mar 2024 03:00:29 GMT

Today we have an awesome episode covering a ton of topics that you always ask me about including meal timing, protein, diet for the menopause, whether chickpea pasta is the same as whole chickpeas. There’s a ton of useful information in todays podcast, but more importantly, I just love the honesty in todays conversation.

Dr Sarah Berry is an Associate Professor at King’s College London and has run more than 30 human nutrition studies. She’s the lead nutritional scientist for the ZOE PREDICT study — the and leads research across menopause, microbiome and sleep.

You can also catch me and Dr Sarah in the Doctor’s Kitchen Studio talking about snacking and which snacks are better than others, plus whether there is an actual difference between refined sugar, coconut sugar, agave, honey and raw honey. You can catch that on our YouTube channel where you can also watch the podcast!

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Snacksize 11: Eating for PCOS

Fri, 22 Mar 2024 03:00:12 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about eating for PCOS. I sat down with Dr Anita Mitra on episode 10 and we chatted about the use of low carb for PCOS, ketogenic diets, quality carbohydrates and more.

I’ve also chatted about PCOS at length on episode 195 for those of you looking for more tips and education on the science of why people suffer with the condition.

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#239 Should you eat Honey every day?

Wed, 20 Mar 2024 03:00:35 GMT

Honey has been used for millennia as a medicine. And even to this day, people swear by it for treating viral illnesses, espousing the antibacterial and immune enhancing effects. But is there any evidence to support this? And if honey is largely made up of just sugar molecules, how can it have these miraculous effects?

Todays episode is a deep dive into what honey is, the chemical make up of honey and a look at some of the studies that have examined gut health, immunity and metabolic health benefits. I’ll reveal whether I think it’s worth taking a spoon of honey every day.

On another episode for YouTube I’m going to discuss how to choose the best honey, how to spot fake honey on supermarket shelves, as well as taste test different honeys available in supermarkets and online.

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Snacksize 10: Making Disease Optional

Fri, 15 Mar 2024 03:00:30 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about breaking new concepts in personalised medicine and the speed of technological change that we should be adopting in healthcare.

I spoke with Momo and Naveen from Viome on episode 109 about the applications of personalised omics testing to prevent disease and making illness optional. A fascinating discussion in full and I love Momo’s explanation of why gene expression is an important concept to grasp, as well as how manipulating disease expression is one of the core tenants of what could make this technology work to improve health.

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#238 How to be more productive and put the joy into your life with Ali Abdaal

Wed, 13 Mar 2024 03:00:34 GMT

Today I welcome back Ali Abdaal onto the podcast to talk about productivity, finding joy in the mundane tasks of everyday life, how to reframe your story and achieve greater satisfaction.

Ali is the worlds most followed productivity expert. Across his millions of followers on YouTube and social media, he shares productivity tips, lifestyle and technology hacks, but his book “Feel Good Productivity” really leans into the psychology behind finding balance and happiness in our work and social lives.

On todays episode we talk about :

Being intentional about what actually generates energy
How the conditions of stress do not yield our best work
How Play, Power and People are your productivity best friends

It also turned quite naturally into a bit of a business therapy session where Ali made me realise how much more I could be doing with my own time to deliver more value to you, the listener of this podcast. How I choose to direct my time has a huge impact on my business, its growth and the quality of the information we can deliver.

Ali Abdaal is a doctor, entrepreneur, amateur magician, and the world's most-followed productivity expert. Ali became intrigued by the science of productivity while juggling the demands of medical training at Cambridge University and building his business on the side. While working as a doctor in the UK's National Health Service, Ali started to document his journey towards living a healthier, happier, more productive life on his YouTube channel and other social media platforms. To date, Ali’s evidence-based videos, podcasts and articles sharing insights into the human mind, have reached hundreds of millions of people all around the world.

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You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

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Bonus: “Capsule Pantrys” & unreasonably delicious food with Anna Jones

Mon, 11 Mar 2024 03:00:48 GMT

Anna Jones is on the podcast today, one of my absolute favourite cooks! Her food and ethos around injecting flavour are so aligned to my way of eating and it was a joy to host her on the pod.

Anna is a cook, writer and regarded as the voice of modern vegetarian cooking. She’s written favourites such as “One: Pot, Pan, Planet”, “A Modern Way to Eat” and many more that are always on a foodies kitchen counter.

In her latest book “Easy Wins”, Anna takes 12 hero ingredients that are guaranteed to make your food taste great, such as lemons, olive oil, onions, peanut butter, mustard, tahini. Most of you ‘Doctors Kitchen Foodies’ probably have these in your fridge or cupboards. And Anna has masterfully created meals that use them to boost the flavour and versatility of home cooking. The so called “Capsule Pantry”, which we explain at the start of the podcast is an awesome concept. And I’m going to start thinking about what would be in my own capsule pantry!

I hope you enjoy this wonderful conversation and you’ll be able to catch me cooking with Anna on our YouTube channel too!

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Snacksize 9: Preventing Heart Disease

Fri, 08 Mar 2024 03:00:15 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about preventing heart disease using medications vs stents.

On the full episode we talk more about the impact of diet, meditation and other lifestyle measures but this snippet on episode 30 where I speak with Consultant Dr Zarrin Shaikh, illustrates the point that it’s not always the more aggressive procedures (like stenting) that yield the best outcomes.

Sometimes medications can be just as, if not more effective, and lifestyle medicine should also be part of that care package. I highly recommend you listen to episode 30 for the full discussion, as well as my solo episode 202 on dietary changes to lower your cholesterol.

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#237 Get Better Sleep with Dr David Garley

Wed, 06 Mar 2024 03:00:14 GMT

I’m always on the search for better sleep. I’ve tried supplements, better pillows, meditations but there always appears to be a day or 2 in my week where I don’t sleep well. And on the one hand, I was pleased to find out that that’s about average and that’s not particularly abnormal, but I still want better sleep.

Today, Dr David Garley is on the podcast, he works as a GP in Bristol and is director of The Better Sleep Clinic. He treats a wide range of sleep disorders, mainly working with insomnia and obstructive sleep apnea and sees first hand the impact that poor sleep can have on physical and mental health. But he also started his medical career in respiratory medicine, that we get into at the start of the podcast.

We talk about:

Warning signs of poor sleep and its detriment to lifespan
The systems that control sleep
How we can manage jet-lag
The effect of light on circadian rhythm
What to do when you can’t sleep
Whether sleep supplements are worth it
And if there is a diet for sleep?

Full of practical information, you’re going to love this episode!

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Snacksize 8: How Gratitude helps you age better

Fri, 01 Mar 2024 03:00:31 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about how gratitude can help you age better. Is the negative self talk you allow into your conscious ageing you quicker? And what can you do about it?

On episode 58 Dr Dan Levitin and I talk about how to age better and what you can do today to help keep you healthy and thriving in your later years, and mindset is a huge part of the equation.

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#236 Cloves. Nature's natural medicine? With Dr Rupy Aujla

Wed, 28 Feb 2024 03:00:37 GMT

A lot of relatives have told me in the past about chewing cloves everyday. It’s part of a habit for some people and a traditional cure for toothache and gum disease. But, depending on who you speak to, the benefits extend to the digestive system, inflammation and even longevity.

So here at the Doctor’s Kitchen we decided to do a deep dive into this wonderfully strong spice that we use often in recipes such as broths, stews and of course biryani.

Here are the things you need to know

It’s a potent spice that at the very least, contributes more polyphenols and diversity to your plate. The chemicals found in cloves are particularly interesting
It is linked to many beneficial properties, especially antioxidant, antiinflammatory, antimicrobial and analgesic benefits but human trials are lacking.
Whole cloves are generally considered safe but clove oil or supplements need to be used with caution.

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Snacksize 7: Integrative Cancer Therapy

Fri, 23 Feb 2024 03:00:45 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about integrative approaches to cancer. This is obviously a hugely emotive topic, but I’m a firm believer that more can be done to prevent and treat the multitude of cancers.

Catch Dr Zollman on Episode 72 and 159 talking about the rise of integrative medicine and how it applies to cancer prevention, therapy and preventing recurrence after treatment.

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#235 Alcohol, Coffee, Lectins, Organic food and Cooking Oils with Dr William Li MD

Wed, 21 Feb 2024 03:00:38 GMT

Dr William Li, New York Times Bestselling author of Eat to Beat your Diet and Eat to Beat Disease, is back on the podcast today talking about everything to do with food as medicine.

We discuss a huge amount today, across a range of subjects including:

Warning signs that people have too much sugar, refined carbohydrates in their diet
Alcohol and whether there is any amount that is healthy in the diet
Coffee and whether we should be drinking alternative sources of polyphenols
Williams thoughts on the lectin debate and whether we should be avoiding high lectin foods
Why and how food can burn specific types of fat
Organic vs conventional produce
Oils for cooking and the types of oils William prefers to use in his cooking and recipes

William W. Li, MD, is an internationally renowned physician and scientist. His research has led to the development of more than 30 new medical treatments that impact care for more than 70 diseases including diabetes, blindness, heart disease and obesity. He is also President and Medical Director of the Angiogenesis Foundation, and he is leading global initiatives on food as medicine.

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Snacksize 6: Why you need Olive Oil in your life

Fri, 16 Feb 2024 03:00:37 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about Olive Oil. I love extra virgin olive oil because not only is it a fantastic carrier of flavour, a great fat to use for better absorption of fat-soluble vitamins, but it’s chock full of polyphenols and the studies providing evidence for its benefits are numerous. If you want to learn more about olive oil, listen episode 99 with Dr Simon Poole on the main Doctor’s Kitchen Podcast.

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#234 Are Green Powders worth it? with Dr Rupy

Wed, 14 Feb 2024 03:00:56 GMT

We’re going to discuss:

The science behind the claims: Can green powders help with immunity? Gut health? Weight loss? Energy improvements?
Can they replace eating vegetables?
Issues with green product formulation and reading labels
What you need to be aware of before buying
How to get maximum benefit from green powders, the best green powders out there & my top tips for choosing the right one for you

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Snacksize 5: Household Toxins to be wary of

Fri, 09 Feb 2024 03:00:43 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about toxic load. On episode 104, Professor Robert Thomas and I have a frank conversation about household toxins, cancer risk and diet. I love chatting with Robert and I frequently recommend his books on diet and cancer, plus his latest book How to Live is a firm favourite of mine.

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#233 Processed food, sugar, spices and British Colonial History with Sathnam Sanghera

Wed, 07 Feb 2024 03:00:13 GMT

Sathnam Sanghera’s journalism has covered far reaching topics including racism, homophobia and even pianos in train stations which he bizarrely doesn't like. But when he decided to turn his attention to Empire and Britain’s colonial history, the backlash he received from the public and even some historians was fierce and unnerving. In fact, Sathnam has received abuse online, ridicule and even death threats.

As a person of Indian heritage with their roots in the divided provinces of Punjab and Bengal, I thought I knew a lot about British history. But I didn’t realise how little I knew until I read Empireland and watched some of Sathnam’s incredible documentaries on Channel 4.

Today we tell the story of British Imperialism through the lens of food. Spices, Sugar, Potatoes, Cauliflower and even processed food. These are all ingredients I thought I knew about! But when you dig a little deeper you can uncover just how incredible our past is and what we can learn from.

As we negotiate a new relationship with the wider world, it’s never been more important to understand the nuance of our national history. At no point in todays discussion do we refer to Empire as either good or bad. Like the weather or our relationship with our immediate family, it’s complicated. I also think the medium of social media is the wrong place to have these discussions that require compassion instead of judgement as we wrestle with uncomfortable and sometimes brutal historical truths.

I hope todays discussion will enable you to cherish food in a new light that appreciates its complicated past, as well as how grateful we should be for the variety and selection that adorns our market shelves.

Sathnam Sanghera was born to Punjabi immigrant parents in Wolverhampton in 1976. He entered the education system unable to speak English but went on to graduate from Christ's College, Cambridge with a first class degree in English Language and Literature. He has been shortlisted for the Costa Book Awards twice, for his memoir The Boy With The Topknot and his novel Marriage Material. Empireland has been longlisted for the Baillie Gifford Prize for Non-Fiction, was named a Book of the Year at the National Book Awards of 2022, and inspired both the Channel 4 series Empire State of Mind and Sanghera's children's book about the British empire Stolen History.

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Snacksize 4: How to Measure Ageing

Fri, 02 Feb 2024 03:00:44 GMT

Todays Snacksize Doctor’s Kitchen podcast is all how we measure ageing. With all the interest in ageing and a burgeoning industry including drugs and supplements that claim to reverse your age, how do we know that they even work?

Andrew Steele on episode 118 gives us a wonderful summary of the ageing field, why epigenetic clocks are something to watch out for, as well as the hallmarks of ageing.

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#232 Sugar Crashes, Cravings and how to prevent Sugar Spikes with Jessie Inchauspé

Wed, 31 Jan 2024 03:00:56 GMT

Jessie Inchauspé is back on the podcast talking about everything to do with sugar, cravings, spikes, how to enjoy your food and the surprising health effects of normalising blood sugar.

Jessie is a French biochemist and New York Times bestselling author of Glucose Revolution and The Glucose Goddess Method who’s on a mission to translate cutting-edge science into easy tips to help people improve their physical and mental health.

We talk about:

The top foods Jessie centres her breakfast and lunches around

The mechanisms behind how vinegar and fibre can stabilise your sugar levels

The common food culprits that lead us to have cravings and crash our energy

Plus we talk about why:

Not everyone should consider wearing a glucose monitor

The pitfalls of being too glucose centric

And why other elements of lifestyle outside of your diet can have a detrimental impact on your sugar levels

You can find Jessie's new products at Www.antispike.com as well as more details on the research and how to use them!

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BONUS Comfort Cooking and Joyful Food with Ravinder Bhogal

Mon, 29 Jan 2024 03:00:08 GMT

One of the best experiences I had in a restaurant was when I sat at a table in Marylebone (London), decorated with floral cloths and comfy pillows. Nestling into my seat I was struck by beautiful spicy notes, warming ginger that mirrored the welcome from the maître d'. Perusing the menu, almost everything was a blend of cultures, cuisines and flavours. Dishes that are so unfamiliar, yet deserve to have a home. This restaurant and cooking style, which is proudly inauthentic, feels deeply authentic and full of love, and you can understand why when you learn about the experience of its founder, Ravinder Bhogal.

Ravinder is a journalist, chef and restaurateur, who was born in Kenya to Indian parents. She’s a monthly food columnist for the FT Weekend magazine and The Guardian’s Feast magazine, a contributing editor at Harper’s Bazaar, and regularly writes for The Observer Magazine and Vogue online. Basically one of the most influential women in food.

Jikoni is one of my favourite restaurants and now ‘Comfort and Joy’ (Ravinders 3rd book) is one of my new favourites too! It’s one of those cookbooks to read, but also one that deserves to have its pages stained and spattered. Ravinder’s commitment to lavish vegetables with the same joy and creativity you’d bring to a steak or a chop has resulted in a globally-inspired collection of recipes.

There are fragrant and fortifying curries and stews including a mango and golden coin curry; hefty salads packed with fistfuls of good things such as heritage tomato salad with lime leaf dressing, ginger and chilli.

Basically this is the kind of food I want to eat all the time. I ask Ravinder about how she conjures recipes and why cooking is the ultimate expression of love. I think you’ll love this chat.

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Snacksize 3: Hope, Motivation and Luck

Fri, 26 Jan 2024 03:00:23 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about motivation and the power of a positive mental mindset. I hope listening to this snippet from my conversation with Ed Jackson on episode 112 is the pep in your step you need to supercharge your day.

Ed Jackson broke his neck and suffered a spinal cord injury which left him paralysed from the neck down. Doctors said that he would never walk again … but through sheer determination and intensive rehabilitation, Ed reached the summit of mountains within a year of his operation. A feat not even the most optimistic of medical professionals could have ever imagined.

I hope this snack size podcast gives you a glimpse into Ed’s attitude to consistently challenge himself, both mentally and physically and his ability to reframe even the most difficult of situations. We can all learn something from Ed, that we can apply to our day to day.

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#231 Weight loss, Visceral fat and Ozempic with Dr Nick Fuller

Wed, 24 Jan 2024 03:00:12 GMT

On todays episode I chat with friend of the podcast, Dr Nick Fuller from University of Sydney about everything to do with sustainable weight loss including why losing just 5% of your body weight triggers a cascade of processes that slows your metabolism and ultimately leads to weight gain.

We discuss calories in, calories out and a broader view on energy balance, protein requirements and the important practices you need to know about to prevent visceral fat accumulation. We also discuss the potential impact of ozempic and other drugs in this class of medications and how we should be approaching any intervention that leads to weight loss.

Dr Nick leads the research team within the Charles Perkins Centre at the University of Sydney which focuses on the physical and mental health disorders associated with obesity. His research has been published in The Lancet and JAMA, and his team provide independent clinical analysis of emerging products and technology for the treatment of obesity and associated illness and disease.

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Snacksize 2: Foods for Arthritis

Fri, 19 Jan 2024 03:00:54 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about arthritis. Arthritis is one of the commonest conditions that GPs across the UK and beyond see in clinic.

But is there something we can do with food to help pain associated with arthritis? In this snacksize podcast I talk through some of my go to ingredients including olive oil, ginger, polyphenols, turmeric and an anti-inflammatory diet.

Subscribe to the “Eat, Listen, Read” newsletter where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

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#230 Airfryers. Are they Toxic? With Dr Rupy Aujla and Sakina Okoko

Wed, 17 Jan 2024 03:00:33 GMT

I personally love my airfryer, I’ve been using it at home and in the Doctor’s Kitchen studio since the start of the year, but can they be considered a ‘healthier’ cooking method? This is a question I’m often posed online so we did some research and looked at a few studies.

Air fryers aren’t a new invention, in fact they’ve been around for a number of years but the popularity of them has soared over the last 2 years.

The way air fryers cook foods is by circulating hot hair containing tiny droplets of oil around the foods. It actually mimics the effect of submerging food in hot oil but using significantly less oil. So, it allows quick and even cooking and creates crispy coatings on the outside of the food, with less calories, hence the reputation for being a ‘healthier alternative’ to frying.

On todays episode we looked at the pros and cons of airfrying across a number of domains including:

Cost and convenience
Preservation of nutrients
The detrimental impact of excessive heat on the oils and fat used
How they compare with other methods including oven roasting and sauteing
The environmental impact considering the materials they are made from

Plus our overall take on how I’m now using my airfryer and newer gadgets to look out for!

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Snacksize 1: Fasting in a nutshell

Fri, 12 Jan 2024 03:00:32 GMT

Todays Snacksize Doctor’s Kitchen podcast is all about fasting. I’m often about fasting and the proposed benefits, how to fast and more.

I’ve done a selection of podcasts with experts from around on this topic including Sachin Panda on episode 153, Valter Longo on 163 and Mindy Pelz on 216 if you want to dive deeper. But here is my overview from all of those conversations in under 10 minutes. I hope you enjoy this short, succinct summary that gives you a good understanding of the basics as well as some practical convenient options to trial fasting if you’re interested.

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#229 Manifesting, Neuroaesthetics and Ancient Wisdom with Dr Tara Swart

Wed, 10 Jan 2024 03:00:02 GMT

Friend of the podcast and one of my favourite authors Dr Tara Swart is back on The Doctor’s Kitchen show today. Neuroscientist, former medical doctor and author of “The Source”, a book that has been hugely impactful to my career and mindset.

She’s also host of top rated life sciences podcast “Reinvent Yourself with Dr Tara”, and brand ambassador in beauty and well-being.

Today we’re going to talk about neuroplasticity and the ability of every human to adapt and change way later in life than we originally thought. Dr Tara will talk to us about exercises for how to better tap into the potential of our brains, as well as the science of why manifesting and vision boarding (also known as ‘action boarding’) works as well as how ancient wisdom has influenced her medical practice.

Her idea is simple: no matter how old, how stubborn, or how set in their ways, everyone has the capacity to change. And to add to that, everyone has the ability to manifest a future for themselves full of love, joy, health and whatever you desire. But your mindset and willingness to let go is crucial. You will love Tara’s science influenced approach to manifesting and ancient practices.

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#228 Sugar Crashes, Attention Deficit, Psychedelics and Food as Medicine. 5 lessons from the Podcast in 2023 with Dr Rupy Aujla

Wed, 27 Dec 2023 03:00:11 GMT

Today we’re wrapping up our podcast year with 5 impactful conversations from 2023. This year has been an incredible journey learning more about food and medicine and I hope you’ve found the lessons from the podcast as fascinating as I have!

First off I share a snippet from my conversation with Dr Robert Lustig (#209 Why a calorie is not a calorie) about whether you can you be a sugar aholic? Robert’s passion for this subject is palpable, and perhaps after hearing Dr. Robert Lustig, Professor of Pediatric Endocrinology at the University of California, talk on the subject today, you might be inclined to review your sugar intake yourself?

The realisation of our dropping attention spans is worrying. You don’t have to ask many people in your network to realise that this phenomenon is not unique. This conversation I had with Johann Hari (#193 Why you can't focus) encouraged me to inject mind wandering into my daily routine.

Jessie Inchauspé is now a global phenomena and has influenced millions of people to become more conscious about the impact of sugar spikes on their wellbeing. In this snippet (#144 Flatten Your Glucose Levels), we focus on Jessie’s backstory and what led her to pursue a career in science and the revelation of how her own glucose rollercoasters were affecting her health.

Professor David Nutt is at the forefront of psychedelic research and on this podcast (#211 Psychedelics and the new era of Psychiatry) he breaks down what these molecules are, the research behind them and why he believes they have great promise for mental health and beyond.

And lastly, but by no means least, my conversation with Sheila Dillon (#156 The Power of Food). Sheila’s realisation around food and medicine, touching on her own experience of cancer, her sisters and the phenomenal impact of the food programme to spark ideas and challenge dogma in our crazy complicated world of food.

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#227 The Benefits of Eating with Friends with Dr Rupy Aujla, Sakina Okoko and Órfhlaith Noone

Wed, 20 Dec 2023 03:00:10 GMT

“How to eat with friends and be healthier”

When was the last time you sat down at a dinner table and shared a meal with friends over laughter and stories?

If you’re lucky, you’ll be able to remember a time in the last couple of days. And if you’re averse to the idea of going through the effort of having to find someone to share a meal with, research shows it has benefits!

Recent studies found that regularly eating with others is linked to feeling happier, more satisfied with life and trusting of others. For children and adolescents, frequent family meals were associated with better health outcomes. But why?

We’ll talk about the evidence based reasons for the health benefits of sharing food around a table, including the evolutionary link as an adaptive benefit from our hunter-gatherer ancestors to the psychological reasons as well as practical benefits!

I’ll certainly be eating with friends twice a week from now on! To talk about this topic I have researcher and science writer at Doctor’s Kitchen Sakina Okoko as well as our food producer for the DK app Órfhlaith Noone.

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#226 5 better ways to enjoy your Carbs with Dr Rupy Aujla

Wed, 13 Dec 2023 03:00:16 GMT

Carbohydrates are a food component that is regularly debated in the nutrition world – they have a bad rep for weight loss and diabetes, but on the other hand they are prioritised by athletes?

There have been quite a few studies on the associations between total carb intake and health outcomes, but still there are still some contradictions and nuances, especially because studies often group all carbohydrates together rather than separating them by food source.

So we did some research to come up with our take on carbohydrates based on the current evidence PLUS how we’re applying it to our meals.

Today we’re looking at 5 ways to eat carbs to maintain blood sugar balance. What’s best for health and some easy rules of them that you can apply every day when you eat carbohydrates so you can enjoy them!

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BONUS Donna Hay on Flavour, Fame and Healthy Hacks

Mon, 11 Dec 2023 03:00:11 GMT

You can tell how excited I was to have Donna Hay visit our studio this week! I’ve been an avid fan for years and we were privileged to have her grace our kitchen to record a recipe for our YouTube channel and even jump on the podcast!

Donna Hay is Australia's favourite and most trusted home cook, a household name, and an international food-publishing phenomenon. Donna's 29 books have sold more than 7 million copies worldwide, been translated into 10 different languages, and her television cooking shows have brought her signature style to life for viewers in more than 14 countries.

And when I say signature style, her styling is absolutely iconic and it’s inspired myself as well as many budding home cooks around the world.

Her latest book, ‘even more basics to brilliance’ is a collection of classics that people can always rely on – those dependable, delicious recipes we all want in our bag of tricks. And is a follow on from the previous book “Basics to Brilliance”

Today we talk about:

Injecting flavour into healthy ingredients

Her go to store cupboard and pantry ingredients

What food styling can do to create anticipation around a meal

I was also interested in her own health hacks and how she keeps healthy when travelling. Plus we talk about her business empire and how she maintains a clear brand presence and identity, despite the wealth of touchpoints from books, cookware, magazines and TV shows.

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#225 Seasonal Affective Disorder with Dr Rupy Aujla

Wed, 06 Dec 2023 03:00:20 GMT

Today I’m talking about SAD, also known as Seasonal Affective Disorder because I was recently asked to explain it on BBC morning TV. It’s surprisingly common and debilitating for millions of people in the UK alone, and frustratingly there is not too much known about the cause and a real lack of research.

SAD is also referred to as Winter Depression and may have similarities to depression in the way of symptoms, but it’s hard to determine whether there are similarities in the mechanism that drives the symptoms themselves.

Today I’ll talk about the proposed causes, evidence for diet and lifestyle interventions and what you can do today to help yourselves.

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#224 Sugar in Fruit with Dr Rupy and Sakina Okoko

Wed, 29 Nov 2023 03:00:37 GMT

A common question I get is whether the sugar in fruit could be as dangerous and toxic as the sugar we find in canned drinks, sweets and other sources of added sugars found mostly in processed foods.

And sugar has been a hot topic of discussion in the past few years particularly as people become more aware of the importance of regulating blood sugar levels and avoiding large & frequent spikes.

In addition, we hear regularly from health organisations and experts that we should eat less sugar because of its deleterious effects on the body. But we’re also told we should eat more fruit, which naturally contains sugar. So is sugar in fruit bad or is there more to it?

Today we talk about

The science behind the sweetness: why plants produce sugars, the types of sugars and amounts found in different fruit
How sugar in fruit is handled by the body
Whether fructose is better than glucose
Some tips to enjoy fruit while being aware of blood glucose levels

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#223 What Women need to know about the Menopause with Dr Louise Newson

Wed, 22 Nov 2023 03:00:16 GMT

Why do women struggle with weight during and after the menopause? This is the key question I’m putting to Dr Louise Newson on todays podcast as it’s the most commonly asked question that I get from Doctor’s Kitchen followers as well as from patients during my medical career.

She is the perfect person to be discussing this topic as Dr Louise Newson is one of the UK's leading medical experts on the menopause and has championed women's health for years. I also discuss with Dr Louise the 3 key things that all women should understand about the menopause.

Having worked as a GP as well as opening the Newson Health menopause clinic, she has built a wealth of knowledge from first-hand experience of treating perimenopausal and menopausal women. And she’s also written “The Definitive Guide to the Perimenopause and Menopause” which lays out everything women need to know to understand and reclaim their power during this stage. Her book covers:

- The key facts about hormones

- An essential guide to HRT

- Navigating an early menopause

- Exercising and Eating during the menopause

- Taking care of your mental health

We also discuss the unlikely way in which Louise found out about her own menopause, which just goes to show how unaware we could all be about these symptoms!

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#222 Nitric Oxide, Nitrates and Nitrites in Food with Dr Rupy Aujla

Wed, 15 Nov 2023 03:00:57 GMT

You might’ve heard the terms nitrates, nitrites or nitric oxide in different contexts. There have been headlines about the “dangers” of nitrites in food, especially in processed meats like ham or bacon. But there’s also a lot of talk about the benefits of nitric oxide? It’s a very confusing topic, but hopefully after listening to todays podcast you’ll understand everything you need to know about these compounds!

In this podcast, I’ll go through:

What nitrates actually are, as well as the terms you might have heard - nitrates, nitrites, nitric oxide and nitrosamines
The controversy around these compounds
How the body handles them and their impact on health
Which foods are the highest in nitrates and why you want to eat them every day

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#221 ADHD and diet with Dr Miguel Toribio-Mateas DProf

Wed, 08 Nov 2023 03:00:41 GMT

Can you eat to improve symptoms of ADHD? That is the subject of conversation today with the wonderful Dr Miguel, who is a clinical neuroscientist and applied microbiologist with a longstanding background in human nutrition. He has a BSc (Hons) Nutritional Medicine, a MSc Clinical Neuroscience and a DProf (PhD) Gut Microbiome & Mental Health.

According to Dr Miguel, the top healthy habits for a fulfilling life include eating fermented foods daily, getting a diversity of plants to support your brain-gut superhighway as well as connecting with people who bring you joy and ditching those who are toxic.

As part of his giving back, Dr Miguel is the Neurodiversity Lead of the Primary Care & Community Neurology Society (also known as the Person-Centered Neurosciences Society), and he supports youth mental health programmes at the London-based Body & Soul charity. He also holds an honorary research fellow position at the School of Psychology, Cardiff University.

As we do a deep dive into the science of food and neurodiversity (spanning a spectrum of disorders) we also talk about Miguel's personal experience.

In 2020, Dr Miguel burned out and in the middle of a terrifying nervous system meltdown, he had the most wonderful “a-ha!” moment. As a scientist, he was able to match what the literature says about stored trauma with his own personal experience, realising the far-reaching consequences of adverse childhood events on and beyond the gut. This time in Dr Miguel’s life - leading to his late diagnosis with ADHD and autism - provided him with the opportunity to layer a trauma- and lived-experience-informed approach over the evidence-based practice approach that he’d been used to for years. He will discuss why he firmly believes science should now be focusing on the “brain to gut” downstream communication branch of the gut-brain axis, rather than on the “gut microbes to brain” branch.

He has a course on ADHD and diet that is due to launch in November 2023 and you can find his free newsletter at thecreativescientist.substack.com as well as on social media @drmiguelmateas

If you head over to YT, you can not only watch the podcast in the new podcast studio at Doctor’s Kitchen HQ, but also catch a diversity bowl that me and Miguel made which is perfect for those living with ADHD.

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#220 Menopause and South Asian women with Chef Romy Gill MBE

Wed, 01 Nov 2023 03:00:15 GMT

Chef Romy Gill MBE, who is a dear friend, is on the podcast today sharing her culinary wisdom, her energy and passion for food as well as her voice for women of colour and the stigma that still surrounds the menopause.

Romy is a celebrity Indian chef, food and travel writer and broadcaster. She was the owner and head chef at Romy’s Kitchen and in 2016 she was appointed an MBE in the Queen’s 90th Birthday Honours list.

Today we talk about her lived experience of the menopause, how changing her training from mostly running based to include strength training completely shifted her weight. We also talk about women from SA backgrounds and why it’s still an uphill battle to break down the taboo of women's health in general, plus the spices with medicinal properties, how to combine flavourful ingredients for health and why the backbone of Indian cooking is healthier than most people think.

You’ll find her on BBC1's Ready Steady Cook, Sunday Brunch, The One Show, Country Life, Celebrity MasterChef, The Hairy Bikers’ Comfort Food, James Martin’s Saturday Morning and she is also a regular on BBC Radio 4's Food Programme. Her second book, On The Himalayan Trail, is a beautifully shot book which has a prime place on my studio bookshelf and Romy is writing her next book which is out next year in Autumn 2024.

You can watch this on YouTube, and you’ll also see what Romy was able to cook up with a squash, some tofu and the Doctor’s kitchen pantry of spices in under 20 minutes. Trust me, you’ll want to see that recipe!

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#219 Is Aluminium Foil Toxic? With Dr Rupy

Wed, 25 Oct 2023 02:00:47 GMT

In todays episode we’re going to be addressing aluminium in cookware. Every time I use foil on social media I always get comments about how toxic foil is to the brain and how I shouldn’t be promoting it, given my position as a doctor.

So I decided to review the evidence for these claims with the team and do a thorough dive into this topic and find out if there’s any evidence for these inflammatory comments.

Today we talk about …

What aluminium actually is
How it’s handled by the body
Whether foil leeches aluminium into food
How much the human body can tolerate
And finally, what practical steps we can take to reduce our exposure if you choose to do so

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#218 Do cranberries help with UTIs? With Dr Rupy

Wed, 18 Oct 2023 02:00:47 GMT

This is a question I’m asked all the time as a GP!

In todays episode we’ll go into cranberries in a bit more detail, the chemicals in cranberries that exert benefits and what the mechanism of action could be.

I go into the controversies around these recent Cochrane findings, what we know and what we don’t know as well as the type of product that I recommend people try if they are interested in UTI prevention.

Of course we talk about gut microbes and their impact on berries, and a wider discussion about how to choose supplements and why I prefer whole food supplements rather than individual micronutrients.

Other products that may have benefits

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#217 Inflammation, the silent fire within with Dr Shilpa Ravella MD

Wed, 11 Oct 2023 02:00:15 GMT

“Hidden inflammation presents a unique dilemma. The idea that it may be a shared biological mechanism between diseases as distinct as obesity and aging, or depression and heart disease, fosters a new understanding of human health. It pushes us to consider preventing or treating these diseases in concert rather than in parts, taking into account the totality of a patient's body and mind, including the germs that live within and on top of us. The biomedical framework of the nineteenth century divided by organ systems and an understanding that a specific cause results in a specific disease - is no longer effective for most health conditions that plague us today.”

This is an excerpt from Dr Shilpa Ravella’s book “Silent Fire”, it’s one of the most beautifully written books that I’ve had the pleasure of reading. Shilpa’s eloquent writing style complements the wonder of inflammation as a benevolent, yet destructive force that weaves it’s thread through a multitude of conditions including auto-immunity, cardiovascular disease and obesity.

Dr Shilpa Ravella is a gastroenterologist who treats a range of general gastrointestinal ailments and has unique experience in managing complex rare diseases, including intestinal failure and intestinal or multiple-organ transplantation. She’s also an expert in the field of nutrition and is particularly interested in the interactions between lifestyle, the microbiome and the immune system.

Today we talk about inflammation and cancer, immunity, dementia, cardiovascular disease as well as the components of an anti-inflammatory diet and lifestyle such as spices, fibres, greens and exercise. We also talk about what inflammation actually is; the various terms like para inflammation, meta-inflammation, inflammageing and why it’s so important to control it.

Remember I also have an inflammation mini-series that you can sign up to for free right here.

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#216 Fasting for Women with Dr Mindy Pelz

Wed, 04 Oct 2023 02:00:39 GMT

Fasting is one of the hottest topics at the moment and I had the pleasure of sitting down with Dr Mindy Pelz to dive into this fascinating area.

Like I always say to people, fasting is potentially a phenomenal, multifunctional tool that we can use to improve our immune system and our metabolic health. But the dose of fasting, the method of fasting and whether fasting is at all appropriate if you have a pre-existing condition, are all questions that are very hard to answer.

Adding further complexity to the decision of how and when to fast, is the menstrual cycle. For years Mindy has been educating 1000s of women online on how to make the best use of this tool with the consideration of their shifting hormones.

We go into a lot of detail today, but as ever there are so many more things that we need to discuss and will probably have to do a part 2 at some point in the future.

Do check out Mindy’s fabulous book, “Fast like a Girl”, I’ve been recommending it to everyone and it’s a great resource for anyone interested in fasting as a tool for health.

We also talk about some caveats of fasting and who fasting is NOT for in this episode. This is especially the case for anyone pregnant, breastfeeding or who has a history of eating disorders.

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#215 Supplements that are not worth it with Dr Rupy

Wed, 27 Sep 2023 02:00:26 GMT

Today I’m talking about the supplements that I think are not as useful as the claims make out, as well as the ones that I think may have use.

Supplements are a tricky subject but I think it warrants a bit more attention on the podcast considering I get asked about them so much and I’m a user of supplements myself!

In summary those that I think are not worth it or require caution include:

Multivitamins

Calcium

Vitamin D3 (alone)

Zinc

Those that could be more worth it include:

High quality and high dose Omega 3

Food based supplements e.g. cacao, dehydrated berries, hemp seeds, flaxseed

Turmeric

Creatine

Vitamin D3 + K2

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#214 Should you eat tomatoes? With Dr Rupy

Wed, 20 Sep 2023 02:00:48 GMT

Today we’re diving into the world of tomatoes, one of the most consumed ‘fruits’ globally with a rich heritage and mixed opinions on whether it’s healthful or harmful?

I’m always asked whether patients should be eating nightshade family ingredients, whether it can excerbate athritis symptoms, cause stomach acid and even IBS.

So today we’re going into the benefits of tomatoes, the compounds we find in them and how to get the most out of this nutrient rich ingredient with food pairings, processes and more!

If you love this kind of deep dive you’ll love the Seasonal Sunday’s newsletter that the team and I put together each week that dives into a seasonal ingredient, it’s history, nutritional medicine benefits and how to use it in the kitchen.

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🍓Seasonal Sundays Newsletter!

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BONUS Food for Mood with Dr Michael Dixon & Dr Uma Naidoo

Mon, 18 Sep 2023 02:00:14 GMT

Should we be reaching for the dinner plate before the pill bottle when treating mental illness? Well my next guests certainly think so. Dr Michael Dixon and Uma Naidoo are back on the podcast talking about the Food for Mood campaign, an idea that literally started around the King’s dining table last year!

This idea of food as medicine is truly taking shape in the UK, but without strategies to ensure people can actually attain a level of nutrition to unlock these potential benefits, we’re simply reverberating ideas in an ineffective echo chamber. Michael and Uma are taking up the challenge, and launching the ‘Food for Mood’ campaign that engages multiple stake holders including government, supermarkets and of course, medical professionals and promotes the idea and practical strategies to introduce nutritional psychiatry at scale.

Dr. Uma Naidoo is a Harvard trained psychiatrist, professional chef and a trained Nutrition Specialist and her nexus of interests have found their niche in Nutritional Psychiatry. She is also the national bestselling author of This Is Your Brain On Food.

Dr Michael Dixon is chairman of the college of medicine, he’s been a general practitioner at College Surgery in Devon for over 35 years. Since the early 1990s, he has been a leader of the GP/clinical commissioning movement with its aim of allowing frontline clinicians a far greater role in improving local services and health. Since 2007, he has been visiting professor to the University of Westminster (Integrated School of Health) and was also appointed visiting professor of University College, London in 2012.

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#213 Supplements for oral health, flossing and slowing gum recession with Dr Victoria Sampson

Wed, 13 Sep 2023 02:00:48 GMT

Today we’re discussing the connection between oral health and general health and diving into topics like flossing, Alzeihmers, the oral microbiome and supplements for your teeth. And I’m also revealing my own oral microbiome test results live on the podcast which reveal some shocking truths about my diet … you won’t want to miss it!

Dr Victoria Sampson is known for being one of the leaders in preventative and holistic dentistry, lecturing globally on the topic and recognised for her achievements by ranking in the top 50 most influential dentists in the UK.

She is also known for her work in developing salivary diagnostics and microbiome testing both of which I got to experience at her clinic in London that you can check out at www.thehealthsociety.co.uk … and fun fact, Victoria also DJs in her spare time and has over 15 playlists she plays for her patients to enhance their dental experience in her chair.

Today we talk about:

The reasons why gum recessions occur

How to slow gum reccessions

My microbiome and collagen breakdown tests

Why mouthwash choice is so important

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#212 Why Tempeh is your new favourite ingredient with Dr. Driando Ahnan-Winarno

Wed, 06 Sep 2023 02:00:43 GMT

I learnt so much on todays podcast about one of my favourite ingredients, Tempeh. I know you probably have preconceptions about it, but trust me, when you begin to understand the history and variety of tempeh you will soon recognise that it’s comparable to that of cheese, wine and other artisanal foods we cherish.

Joining me to dive into the world of this beautiful health promoting ingredient is Dr. Driando Ahnan-Winarno, an absolute Tempeh specialist and probably the worlds best expert on this ingredient!

Ando, as he’s also known by, is a food scientist, activist, entrepreneur, who’s mission is to give more people access to nutritious, sustainable, and affordable sources of protein through promoting and innovating on tempeh. And he is the man to do that considering his PhD was on the tempeh fermentation process and written 5 texts on tempeh fermentation, including the most updated manuscript on tempeh i.e. a semicentennial review paper on tempeh so-called “The Tempeh Bible”. You can find that on www.thedoctorskitchen.com website.

Ando also co-founded Better Nature Ltd (in 2019), a UK-based plant-based food start-up, whose Tempeh you’ll find in Tesco and all large supermarkets and tastes delicious.

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#211 Psychedelics and the new era of Psychiatry with Professor David Nutt

Wed, 30 Aug 2023 02:00:24 GMT

Today I’m thrilled to have Professor David Nutt on the podcast, an expert on drugs, and how they work on the brain. He trained as a psychiatrist, and for almost 50 years his research has focused on new drug treatments for anxiety, depression and addiction.

Today we’re going to be diving into the world of psychedelics such as LSD, Psilocybin and Ketamine. We discuss the history of psychedelics and why they were banned in the first place, despite having a relatively good safety profile, how these drugs work and the mechanism on the brain, the default mode network (DMN) and the latest research looking at its efficacy and role in a multitude of conditions.

You can check out his latest book “Psychedelics” and try his revolutionary alternative to alcohol that we mention on the podcast, sentia spirits, online.

I’m really excited for you to hear this podcast, it’s rare that he has the time to dedicate a whole hour in his packed schedule, so please enjoy my conversation with Professor Nutt.

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#210 Organic Food is it Really Worth It?

Wed, 23 Aug 2023 02:00:44 GMT

That’s the topic of conversation on todays podcast and I’ll be talking about:

What pesticides are designed to do and why we should be aiming to reduce our exposure

Shopping tips

The most pesticide sprayed foods

Which foods in different categories that I tend to buy organic

How to reduce our chemical exposure

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#209 Why a calorie is not a calorie with Dr Robert Lustig

Wed, 16 Aug 2023 02:00:57 GMT

Do we eat too much sugar? This is a question I pose myself, as I like to trick myself into thinking that because I eat so well the majority of the time it makes up for my sweet tooth. But actually when I review my eating habits, I always choose dessert, I tend to snack a lot during the day and I eat way too much ‘healthy’ chocolate.

And perhaps after hearing Dr. Robert Lustig, Professor of Pediatric Endocrinology at the University of California, talk on the subject today, you might be inclined to review your sugar intake yourself.

Dr. Lustig has become a leading public health authority on the impact sugar has on fueling the diabetes, obesity and metabolic syndrome epidemics, and on addressing changes in the food environment to reverse these chronic diseases.

Today we talk about why excess sugar is so bad for our health, what the benefits of cutting our sugar intake could be, why there is nothing wrong with fruit, the differences between sugars, the blood tests we should be ordering and of course why a calorie is not necessarily a calorie.

Dr Lustig also reveals some incredibly exciting research that he and friend of the podcast Dr Rachel Gow have collaborated on, where they re-engineered ultraprocessed food to be metabolically healthy. Could this be the answer to a public health crisis? Only time will tell.

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#208 How unhealed trauma leads to symptoms and how to heal with Benjamin Fry

Wed, 09 Aug 2023 02:00:02 GMT

There is growing recognition that many mental health issues such as depression, anxiety, insomnia, poor cognition and memory (as well as physical issues), are the results of the high prevalence of trauma, post-traumatic stress and adverse childhood experiences (ACEs), and that only by addressing trauma and rebalancing the nervous system can we address these mental and physical health issues successfully and sustainably.

What I wanted to know from my guest today Benjamin Fry, a leading psychotherapist in the UK, was what are the signs someone has unhealed trauma in their life? And how can someone heal from that trauma without the use of supplements, medications or psychedelics?

Throughout my medical career I’ve suspected the role of trauma in the root cause of patients conditions beyond the diagnoses of a typical mental health illness like anxiety and depression, but actually in AI conditions such as IBD and even type 1 diabetes and so to have the opportunity to explore some of these ideas with Ben was a pleasure.

Today we discuss internal threats, perception, gratitude and how we can reframe our natural negative dispositions and why we reflect and respond to trauma differently.

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#207 Why dietary guidelines are wrong and how algorithms can help with Prof Eran Segal

Wed, 02 Aug 2023 02:00:16 GMT

Can an algorithm help us eat better?

That’s the question I’ll be discussing with my guest today, Professor Eran Segal, a professor at the Department of Computer Science and Applied Mathematics at the Weizmann Institute of Science (WIS), heading a lab with computational biologists and experimental scientists who have extensive experience in machine learning and computational biology allowing them to decipher how something as complex as diet, interacts with something infinitely more complex … us.

Our genes, microbes, and unique environments are obviously going to impact how we respond to different foods and diets and Professor Segal is on a mission to figure out how we can use his favouroite tool, algorithms, to help us eat according to our unique biology.

We first dive into our unique blood sugar responses and their seminal paper published in Cell that demonstrated the drastically different responses we all have and potential reasons why.

How we calculate GI and GL index and what’s wrong these, what happens when we have high blood sugar excursions (after a high refined carb meal for example) and the dangers of gameifying our diet too much.

Plus we look into the future with the Human Phenotype Project, the role of faecal transplants and I invite Professor to give us a snapshot of how we practice nutritional self-care in the future with all the ‘omics’.

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#206 Moringa, Aloe Vera, Nettle and Fenugreek for sugar control with Dr Merlin Willcox

Wed, 26 Jul 2023 02:00:03 GMT

Merlin Willcox, may have the answer to.

Today, we’re diving into the world of therapeutic herbs and spices. Travelling across generations and cultures from around the world to discuss traditional medicine practices, whether they hold up to scientific scrutiny and if these herbs and spices have a place in our drug cabinets as well as our kitchens.

Dr Willcox has worked as a GP in the NHS since 2003 and currently works in a practice in Oxford. His research interests at the University of Southampton include global health, clinical trials of herbal medicines, and improving care for vulnerable people.

Dr Willcox has researched different aspects of primary health care in low-income countries, with a particular focus on child health, malaria and traditional medicines.He has been involved in several clinical trials of herbal medicines in Uganda, Madagascar, Mali and the UK and coordinates the RITAM network (Research Initiative on Traditional Antimalarial Methods).

We’re talking about a bunch of compounds today including moringa, ginseng, cinnamon, nigella, fenugreek, psyllium and will be discussing their potential mechanism of action plus the evidence for them. But please, if you are thinking of supplementing or trying these items, particularly if you have a condition or take pharmaceuticals, please do discuss this with your physician.

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#205 Spices for Longevity, Inflammation and Weight Loss with Simon Mills

Wed, 19 Jul 2023 02:00:32 GMT

Today Simon Mills is back on the podcast, he’s a complementary health pioneer from the inception of the term in 1979, and later in the fields of integrated health, selfcare and social prescription.

Today we talk about specific spices to start getting into your diet and why. We talk about turmeric and the potential mechanism of action in the gut, cayenne pepper, rosemary, sage, ginger and many more! As well as if spices can be prebiotics and whether they have a role in preventing diabetes and dementia.

Simon graduated from University of Cambridge with a degree in medical sciences and has been a herbal practitioner in Exeter since 1977. He was Special Adviser to the House of Lords Select Committee 2000 report on Complementary and Alternative Medicine.

In 2016 he was appointed as Herbal Strategist at Pukka Herbs, leading new initiatives, clinical research, and most recently reducing antibiotic demand which is something we touch on today.

Within herbal medicine, he established the first Masters programme in the USA, writing seminal textbooks, and publishing research including randomised controlled clinical trials.

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#204 How a Brain Surgeon develops Purpose and Discipline with Dr Sheri Dewan

Wed, 12 Jul 2023 02:00:35 GMT

Dr Sheri Dewan is on the show today, a full-time, board-certified neurosurgeon practicing in Chicago, who is one of roughly 200 board-certified women neurosurgeons in the United States. And today we’re talking about her journey into neurosurgery, that’s she’s penned in a fantastic book “Cutting a Path”.

And despite the very specific experience of her journey to becoming a specialist surgeon in a male dominated field, battling gender and ethnic barriers, her story is one that I think many people can connect with.

Being a medic, a mother, a mentor and a human. Sheri shares the highs and tragedies of her work whilst juggling her role outside the hospital. She gives us an insight into her coping strategies that she’s developed throughout her career, including that of mindful moments, yoga and even manifesting. (something that I thought to be quite unusual and that challenges the preconception of the stoic neurosurgeon who has hardened themselves to the reality of the job and removes the emotion from their day to day)

I hope you leave todays conversation feeling inspired to do your own work on continually questioning purpose and practicing reflection as a blueprint for both working and living more fully.

You can find Dr Sheri Dewans book in all good bookstores, it’s a wonderfully honest and refreshing read that I thoroughly enjoyed!

(Trigger Warning : We mention child bereavement on the show today)

https://www.childbereavementuk.org/ (08000288840)

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#203 Look after your brain and live longer with Max Lugavere

Wed, 05 Jul 2023 02:00:12 GMT

Max Lugavere is on the podcast today, somebody I’ve listened to and watched for many years on social media and whilst our opinions don’t converge on everything to do with nutrition, I think these sorts of discussions with influential personalities online are really useful and productive.

I think Max is doing a great job of pushing the agenda on what could be described as the silent epidemic. As many of you know, Max’s mother was given a diagnosis of dementia around 10 years ago, and he devoted his life to her care thereafter.

He has since gone on to write multiple books on the subject of nutrition and health as a journalist and more recently has launched a documentary, the trailer for which you can see at www.littleemptyboxes.com and I challenge you to watch it and not get emotional. It will be gripping viewing that painfully documents the slow decline of his mother, but honestly depicts what millions of people and their families have to experience around the world.

And if there’s ever been a time to wake up to the impact of prevention, particularly in the UK as alzheimer's is our number 1 cause of death, it’s certainly now.

We talk about foods to avoid and why, the egg debate, plus exercise benefits and how to start looking after your brain today.

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#202 Dietary changes to lower your Cholesterol

Wed, 28 Jun 2023 02:00:22 GMT

On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease.

As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself!

Today you’ll learn:

What cholesterol is and why it’s important for the body

How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease

The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around

I’ll do a couple of hot takes on eggs, red yeast rice and probotics too

Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod!

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#201 The most impactful conversations from 200 episodes of Doctor’s Kitchen

Wed, 21 Jun 2023 02:00:44 GMT

I’ve been regularly podcasting now since 2019 and it’s been a whirlwind. Whilst this podcast was initially focused on nutrition and medicine, the conversations have spanned a wide range of topics including happiness, motivation, purpose and finding joy and meaning during life's struggles.

I’m obsessed with food, flavour and how we connect with each other through the shared experience of eating. And it’s because of this appreciation for connection as to why it’s felt quite natural for me to cast the net wider when it comes to the conversations I’ve had on the podcast.

This pod isn’t just about nutritional medicine, although that is the foundation of what started it. It’s become just as much about finding meaning and sparking joy, and it just so happens that we use food as the metaphor for this.

Whilst we’ll always have food to focus on, I hope you will allow me to expand the conversations beyond the science of food to explore other elements of lifestyle that are as important from both a scientific lens and an emotional one.

#124 Fix Your Pain with Deepak Ravindran

#104 How To Live with Professor Robert Thomas

#91 Solving Happiness with Mo Gawdat

#49 Overcoming the odds with Alexandra Adams

#26: Eating for Mental Health with Professor Felice Jacka

#27 Life Lessons From A Brain Surgeon - Dr Rahul Jandial

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#200 Why Culinary Medicine is the future of medical nutrition education with Dr Sumi Baruah, Elaine Macaninch & Chef Vince Kelly

Wed, 14 Jun 2023 02:00:04 GMT

Today I’m chatting with the directors of the non-profit Culinary Medicine UK who have been with me from the very start when I had the aspiration to bring this method of teaching to the UK.

We talk about the origins of CM and how it’s changed

What the evolution of CM has been and how we survived the pandemic

Where CM is currently taught as well as the aspirations of where we want to take it

If you’ve never heard of Culinary Medicine before, it’s a method of teaching health and social care professionals, nutrition science with hands on cooking and culinary skills.

Essentially we deliver evidence based, practical and appropriate teaching to healthcare professionals on how to adapt nutrition advice for individuals with varying medical conditions, cultures, skills, resources and personal preferences. Something that is not taught well, or at all, in universities today.

Vince is a culinary lecturer at UK’s number one Hospitality School, Westminster Kingsway

College (WKC). With over 25 years of experience within the hospitality industry and is an

executive committee member of Master Chef’s of Great Britain.

Elaine is an experienced nutrition educator and registered dietician, who leads on the development of CMUK nutrition modules. She is a researcher working towards a PhD, and writer with an interest in improving access to healthy food for people facing nutrition insecurity, and has postgraduate qualifications in clinical education, diabetes, research, critical appraisal, behaviour change and communication.

Dr Sumi Baruah is the CEO of CMUK and is currently a portfolio GP, who holds diplomas in Obstetrics and Gynaecology, Sexual Health and a Postgraduate Certificate in Primary Care Education as well as being a certified health coach.

You can sign up to the Nutritional Psychiatry Workshop event here with Professor Felice Jacka - https://www.eventbrite.co.uk/e/summer-school-nutritional-psychiatry-culinary-medicine-2-day-intensive-tickets-619975532507

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#199 Are Glucose Hacks Worth It?

Wed, 07 Jun 2023 02:00:08 GMT

On today’s podcast we’ll be talking more specifically about practices, tactics/‘hacks’ to reduce blood glucose spikes and crashes, strategies to keep us insulin sensitive and ultimately improve our metabolic health, so we can prevent things like T2DM, certain cancers, dementia, obesity, CVD. Potentially even improving the management of conditions like PCOS, headaches and vague symptoms like brain fog, fatigue and more.

Specifically I’m talking through popular hacks to maintain a normal glucose

Vinegar before meals

The order of foods (nutrient sequence manipulation)

Fibre before meals

Exercise after eating

Plus supplements including psyllium, green tea, berberine and salacia oblonga

I’m diving into the studies that many people use to recommed these practices, the doses and I’ll ultimately let you know whether I think they’re worth trying!

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#198 Beat Burnout and become more resilient with Dr Dani Gordon

Wed, 31 May 2023 02:00:25 GMT

Burnout. It’s a massive topic, not fully understood and the mechanisms that drive stress, fatigue, brain fog and all the symptoms suggestive of poor resilience, are multifactorial and complex which is why it’s so lovely to speak with a double board certified medical and integrative medicine doctor who’s treated 1000s of patients about this subject.

It can often be frustrating for people as well, particularly when you feel like you’re doing the right things. You eat the right foods, you exercise, you take supplements, you meditate, you do yoga. You do all the ‘correct things’ yet you still have symptoms that make you feel that you’re constantly treading water without any resolve.

Dr Dani Gordon is back on the podcast today, she’s an integrative medicine physician and leading expert in integrative and cannabinoid medicine, and resilience. She has treated thousands of patients with medical cannabis, is vice chair of the UK Medical Cannabis Clinicians Society and is author of ‘The CBD Bible’ and the new book 'The Resilience Blueprint.'

We talk about:

What we mean by burnout?
What symptoms are suggestive of burnout
How resilience starts in the brain
The HPA axis
Psychoneuroimmunology
Endocannibinoid system and the gut
Supplements for sleep
General supplements for health
Mind Body Interventions
Concepts to lean into for resilience such as compassion, optimism, gratitude, self awareness and judgment

Dr Dani’s medical practice, Resilience Medicine Clinics, treats patients across the UK with cannabinoids and integrative medicine with a focus on mental health, chronic fatigue and complex chronic disease.

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#197 Improving metabolic health and insulin resistance

Wed, 24 May 2023 02:00:27 GMT

In today’s solo episode and I’ll be talking about insulin resistance, how this impacts your risk of disease and why insulin resistance could drive many chronic conditions and why certain lifestyle measures work for improving metabolic health.

By the end of the episode you will understand:

The relationship between IR and disease

The importance of sugar balance in the body

What insulin is and how insulin works

What happens when we become resistant to insulin

What are the causes of IR

What we can do to become more insulin sensitive and ultimately prevent disease

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References:

4 grams of glucose - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2636990/

IR Overview - https://www.ncbi.nlm.nih.gov/books/NBK507839/

Insulin resistance Mechanisms - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8831809/

Insulin resistance, genes and mitochondria - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7341556/

Obesity Insulin and cancer - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7214048/

Insulin resistance from euglycaemic clamps - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3379600/

Sleep debt and Insulin resistance - https://pubmed.ncbi.nlm.nih.gov/10543671/

Increased snacking with poor sleep - https://pubmed.ncbi.nlm.nih.gov/19056602/

Impact of sleep disorders on endocrine systems - https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-015-0018-3

Shorterm sleep restruction reduces insulin sensitivity in young healthy adults - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557027/

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#196 Eat well on a Budget!

Wed, 17 May 2023 02:00:15 GMT

Today we’re talking all about eating well on a budget and we’re covering a selection of topics including:

The cost of living and average costs of food shops in the UK
What healthy means and how we can achieve that on a budget
Quick wins and general rules of thumb for eating well for less
What I do before the shop, at the shop and during the week
Some of my favourite budget-friendly ingredients and also what not to cut corners on
Plus I dive into proteins, frozen vs fresh and how you could potentially save £1000s per year on your food bill

Try this budget meal plan and tips

BBC iPlayer show: ‘Thrifty Cooking in The Doctor’s Kitchen’

Search: ‘Budget meals’ on the app

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We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

References:

Factors influencing our food choices

https://pressbooks.bccampus.ca/nutr1100/chapter/lifestyles-and-nutrition/

https://www.statista.com/statistics/282371/factors-influencing-consumer-food-product-choice-in-the-uk/

Average household spend:

https://www.nimblefins.co.uk/average-uk-household-cost-food#inc

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#195 Fix your PCOS with Dr Nitu Bajekal

Wed, 10 May 2023 02:00:00 GMT

We have a packed episode today discussing what my guest describes as, the epidemic of PCOS. Dr Nitu Bajekal is a Senior Consultant Obstetrician and Gynaecologist, Author and Board-Certified Lifestyle Medicine Physician in the UK with over 35 years of clinical experience in women’s health.

And today we’re talking about:

how you can spot the signs of PCOS

Why PCOS costs billions in healthcare costs annually

Why women from ethnic minorities are at worse risk

We also discuss how 3 in 4 of those with PCOS remain undiagnosed, because of how complex a condition it is

We talk about Insulin Resistance

Oestrogen Dominance, and whether that’s a thing or not

The Oestrobolome

And how to avoid bloating when inching toward a more whole food plant based diet

As you can tell this episode is going to be packed with information, but you can also check out Nitu’s book, Living PCOS Free that she co-authored of with her daughter and nutritionist, Rohini Bajekal.

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Stop ageing and reverse disease with Sue Armstrong

Wed, 03 May 2023 02:00:26 GMT

Why should we stop ageing? Today we talk about everything to with ageing, why it occurs, why there’s renewed interest in it and what we can do about it. Sue beautifully lays out the history of longevity research, the origins of this fascinating scientific discipline and what the latest research means for you.

We’re taking a short break on the podcast this week so we’re diving into the rich archives of The Doctor’s Kitchen Podcast to resurface one of my favourite conversations from 2 years ago.

Sue Armstrong is a writer and broadcaster specialising in science, health and development issues and author of one of my favourite books on longevity, “Borrowed Time – The science of how and why we age”.

Today we discuss how Sue's career got started as well as her experience reporting on Nelson Mandela’s release from prison as well as her time spent researching HIV.

We talk about:

The origins of ageing research

The different theories of why we age

Cellular senescence

The ageing immune system

Calorie restriction and its pros and cons

And lots more

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#194 The COOKS Live Podcast with Dr Rupy and Hanna Geller

Wed, 26 Apr 2023 02:00:31 GMT

Today’s episode is a live recording from my first supperclub of my book tour to promote the latest cookbook “Dr Rupy COOKS” and it was recorded in front of a live audience in London where we got to enjoy some beautiful food from the book prepared by Hanna Geller and her team who hosted the event at her home and interviewed me!

We talk about the mission for Doctor’s Kitchen, where I started, why I wrote this new book and also what I’m up to with the app, the non-profit work and future aspirations to change the way we look at food as medicine.

After two decades working as an interior designer, creating comfortable and inviting

spaces, Hanna turned her attention to food. Combining these two great passions, she

started the Building Feasts blog to share not only recipes and stories about the dishes

she developed, but her philosophy on designing ways to bring people together around a

Table. And it’s this passion for food that brings out a little debate element of this interview which I personally really enjoyed.

Hanna also teaches regular cooking classes, hosts Supper Clubs, pop ups and other events including collaborations with Pump Street Chocolate & Bakery, Honey & Co to name a few. You can find out more about it at www.buildingfeasts.com.

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#193 Why you can’t focus with Johann Hari

Wed, 19 Apr 2023 02:00:55 GMT

Warning: Today’s episode contains strong language

I’m chatting with Johann Hari today, the international bestselling author of ‘Chasing the Scream’, ‘Lost Connections’ and the latest book ‘Stolen Focus’.

Today’s conversation is fascinating. I often find myself opening tabs and not remembering why I opened it, or walking out of my house and having to remind myself why I’m leaving. I naturally assumed it was just me. Overworking and undersleeping is bound to have this effect, but there appears to be something more insidious going on as Johann explains in todays episode. And if you’re like me, you’re definitely not alone.

There are 5 core ideas that we explore today:

One: Your attention didn’t collapse - it was stolen.

Two: If your Screentime shows that you spend more than three hours a day on your phone, then you are losing far more than just time. Your brain can only produce one or two thoughts in your conscious mind at once. We’re very, very single-minded.

Three: The covid crisis has flipped many of us into a state called hypervigilance, which is ruining our focus.

Four: The way we eat in the Western world is severely damaging our attention and focus.

Five: We can only get out of this crisis if we respond as individuals, by making changes in our own lives and our children’s lives, to protect ourselves from forces invading our attention. But we also need to campaign for more humane technology, forcing them to adopt a different business model that isn’t reliant on interrupting, distracting and monetising our attention.

We talk about:

Our ‘attentional pathogenic culture’

Switch cost effects

Tapping into flow states

Reading as a gym for empathy

Universal basic income

And of course, technology

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#192 Prescribing Fruit and Veg on the NHS with Dr Chi-Chi Ekhator

Wed, 12 Apr 2023 02:00:38 GMT

Dr Chi-Chi Ekhator is a GP in London and probably one of the most motivating people I’ve ever met. You’re in for an absolute treat today, especially if you’re a passionate medic with a penchant for nutritional medicine like me, because this doctor is making some huge waves.

Chi-Chi is also a GP Appraiser for NHS England and Vice Chair of Ascension Trust, an organisation known for initiatives that seek to help the vulnerable in society. And leads the AT Beacon Project, a health initiative of Ascension Trust working on the ground in the heart of neighbourhoods to address health inequalities.

We met up at one of their health and wellbeing hubs in the inner city estate of Brixton, but they also operate out of social supermarkets, barber shops, churches and wherever you find vulnerable people that they can help to live healthier, flourishing lives.

As we were in the middle of an outreach clinic you’ll hear some activity during todays recording and if you want to see it in action, check it out on YouTube!

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#191 Eat to Charge Your Metabolism and Burn Fat with Dr William Li

Wed, 05 Apr 2023 02:00:35 GMT

There is biochemical beauty hidden within the colors, shapes, and diversity of the fruits and vegetables that line our grocery aisles and I hope after listening to today's podcast you’ll be inspired to explore even more of them!

Dr. William Li is back on the podcast, you will have heard myself and William on previous episodes where we explored the world of food as medicine. By eating foods that you already enjoy, like tomatoes, blueberries, sourdough bread, and dark chocolate your body activates its five health defense systems to fight cancer, diabetes, cardiovascular, neurodegenerative autoimmune diseases, and other debilitating conditions.

In William’s latest book, Eat to Beat Your Diet, Dr. Li introduces the surprising new science of weight loss, revealing healthy body fat can help you lose weight.

Today we talk about:

Reframing fat, and why fat is essential for life
Fat’s role in insulation, hormone production, fuel and thermogenesis
The mechanism of how the bioactives in foods improve metabolism
The foods that help with these actions from fruits, vegetables, spices and more
Plus William’s research led approach to food

Remember you can watch the podcast on YouTube if you want to see Dr Li’s show and tell, plus subscribe to the channel whilst you\re there!

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#190 Reduce your anxiety in 10 minutes with Owen O’Kane

Wed, 29 Mar 2023 02:00:24 GMT

There are a few problems with therapy. It’s often hard to access, it can be costly, it’s hard to find the time to engage with a therapist and there is still, of course, a huge stigma around it.

But we know that it is a scientifically proven method of improving mental wellness. It improves brain chemistry and can reprogram neuropathways to help a person function in more helpful ways.

And that’s why I love the premise of Owen O’Kane’s latest book “How to be your own Therapist”. Teaching you the key fundamentals of therapy and how to apply these to your own life, alongside targeted tasks that only take 10 minutes a day.

All these techniques are steeped in a range tools including CBT, CFT, mindfulness, IP therapy, EMDR which why I absolutely trust and value Owen’s work so much.

Owen O’Kane, psychotherapist and former NHS Clinical Lead has been on the podcast before. We talked about where he grew up in Northern Ireland during 'The Troubles,' the perfect training ground for understanding the anxious mind due to the conflict and fear that existed in the region. He’s also a former palliative care nurse. Owen heard first-hand the biggest regrets people have on their death beds and as a result, learnt about the stresses and worries we shouldn't hold onto.

Today we also talk about:

Psychological flexibility

Not allowing your happiness to be so cheap

Micro injections of intention and introspection

Therapy is less about Indulgence and more about courageousness

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#189 How to Create Better Soil, Happier Farmers and Healthier People with Thomasina Miers

Wed, 22 Mar 2023 03:00:51 GMT

It was an absolute pleasure to host Thomasina Miers on the podcast today. Entrepreneur, cook, TV personality, activist, writer and so much more. There isn’t much that this incredible person can’t do.

Like many of us, she learnt to cook at her mothers side and after attempting to forge a career in advertising, journalism, digital consultancy, she followed her heart and went to cookery school.

Fast forward a few years, after travelling the world, she went on to win Masterchef and create Wahaca inspired by the food markets of Mexico during her trips.

Tommi cares deeply about where our food comes from, how it is grown, supports the soil, biodiversity and the planet and believes everyone should have access to good ingredients.

I learnt so much more about Tommi and we chat about:

The importance of soil
How the Chefs in Schools charity is changing what our children eat
How Groove Armada sold his record rights and started an organic farm
Why the ancient Mayan civilisation disappeared

Remember you can check out Tommi’s incredible book “Meat Free Mexican” which has some glorious dishes and her regular column in the Guardian.

All the links to our discussion topics can be found on www.thedoctorskitchen.com/podcasts

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#188 Healing your Thyroid with Dr Amy Gajjar

Wed, 15 Mar 2023 03:00:04 GMT

Thyroid conditions. It’s a subject I’m consistently asked about online and one that really requires some understanding of how interconnected our systems are and how you can’t simply ‘eat for your thyroid’ without appreciating the multiple insults to our thyroid glands from lifestyle factors, drugs, toxins, sleep, stress and our wider environment.

This is a hefty subject but my guest on the podcast today Dr Amy Gajjar is an expert with over 2 decades of experience treating patients and a rich understanding of integrative medicine.

Dr Amy is an Integrative Physician (GP) combining Functional Medicine, Coaching, Yoga and an Ayurvedic Lifestyle. She trained at the Imperial College School of Medicine in London and worked as a GP for several years. In Sydney, she has undergone extensive further training and is a Fellow of the Australasian College of Nutritional and Environmental Medicine, Australasian Society of Lifestyle Medicine and a Board-certified Lifestyle Medicine Physician. Her main interests are thyroid disease, gut health and autoimmunity. She has also completed courses in coaching, NLP, ayurvedic lifestyle, meditation and is a certified hatha and kundalini yoga teacher.

Dr Amy believes in taking a holistic approach to patient care, embracing all aspects of health – physical, mental, emotional and spiritual.

“Slow butterfly; how healing your thyroid transforms everything” is her first book and hopes to empower people living with Hashimoto’s/Hypothyroidism and inspire them to become the best version of themselves.

By the end of this podcast you should be able to understand what the thyroid gland does, how disruption of the gland can manifest in a variety of vague symptoms, what tests to think about, how to take control of your lifestyle to better manage low thyroid conditions with a practitioner.

We talk about:

The spectrum of thyroid conditions

Why poor thyroid health affects your gut, mood, weight, cholesterol, muscles and more

We focus on Hypothyroid conditions and the differential diagnoses to consider

Why conventional tests and treatment lack a focus on the root cause of issues

The biology of thyroid hormone release from the pituitary gland

Why disruption to normal thyroid hormone release leads to ‘hibernation’ symptoms

Stress, Sleep, Movement, Toxins, Nutrition and Herbs

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#187 The Kitchen Prescription with Dr Saliha Mahmood Ahmed

Wed, 08 Mar 2023 03:00:12 GMT

Today I welcome Dr Saliha Mahmood onto the podcast, winner of masterchef in 2017,NHS gastroenterologist and author of 3 cookbooks including the latest “The Kitchen Prescription” which is out at the end of March.

The more diversely we eat, the lower our risk of heart disease, diabetes, obesity, depression, and the more enhanced our immunity. Saliha and I chat about how we put this into practice on a day to day basis, both with patients and our own personal lives.

Saliha has a real passion for gastronomy that she pairs with an incredible empathic approach to gastroenterology and I really think it comes across in our chat today.

We talk about:

Functional Gut Disorders
How Saliha approaches food in clinical practice
The spectrum of gut disorders
The beauty of cooking
How to increase diversity in kids meals to improve gut health

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#186 Why you should start sprouting with Doug Evans

Wed, 01 Mar 2023 03:00:48 GMT

Shoots, sprouts, microgreens, saladgreens, grasses, activated nuts it’s a confusing business! But I have Doug Evans on the podcast today, the sprout man himself, to talk us through how powerful and easy sprouting your own can be!

Doug Evans is an early pioneer in the natural food industry. In 2002 he co-founded Organic Avenue, one of the first exclusively plant-based retail chains in the country. Doug has quite the idyllic lifestyle in the Mojave Desert on a permaculture hot springs oasis. Revolutionising gardening and growing your own food right in your kitchen in an affordable and accessible way is going to be a gamechanger for a lot of you and if you haven’t sprouted, and you have my first cookbook, I actually talk about sprouting and how to sprout broccoli and mung beans! But for the definitive guide, do check out Doug’s “The Sprout Book” to learn how to grow and eat the most nutritious food on the planet.

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Links:

https://www.foundmyfitness.com/topics/sulforaphane

Broccoli sprouts on weight

Inflammation and Broccoli sprouts

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#185 Adaptogens, Plant Medicine and Medical Herbalism with Dr Sally Moorcroft

Wed, 22 Feb 2023 03:00:24 GMT

Today on the podcast I have Dr Sally Moorcroft and we’re talking about Herbal medicine, also called phytotherapy, which refers to using a plant's seeds, berries, roots, leaves, bark, or flowers for medicinal purposes.

Dr Sally embarked on a medical career almost many years ago but her experience in hospital medicine, coupled with her travels to France and Australia that introduced herbal medicine, led her to complementary therapy which she’s practiced for almost 2 decaded.

Today we talk about a range of things on a subject I’m not terribly familiar with

The history of herbal medicine

The overlap with native america, ayurvedic and traditional chinese medicine

How we extract the products from plants

What adaptogens are and how to use them

Anti-inflammatory herbs

Resources for people interested in medical herbs, how to source quality products and potential drug interactions

And we also workshop some cases like patients with gastritis or high cholesterol and how Dr Sally would approach them

If you’re new to things like slippery elm, marshmallow root, devil’s claw, rhodiola and boswelia (like me!) I think you’ll find this episode useful and I’m certainly going to dive into the resources that Sally recommended!

Dr Sally Moorcroft is an award winning integrative and functional medicine doctor, she has a life long interest and passion in food as medicine and leads a team of doctors, nutritionists and practitioners. She has a BSc (Hons) in Herbal Medicine and is currently completing IFM certification. She has also trained in medical acupuncture, TCM and is passionate about using a personalised, holistic and root cause approach. Her special interest is women's health, especially menopause, perimenopause, endometriosis and PCOS; and the gut microbiome.

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#184 Fix your body, become more supple and live stress free with James Davies

Wed, 15 Feb 2023 03:00:26 GMT

My guest today has been on multiple journeys. Picking himself up after his athletics dream was crushed. Overcoming and managing a significant speech impediment. Finding joy, balance and his passion in helping others achieve a pain free life.

James Davies, author of “Body”, is the founder and CEO of Rising Health, which he started 10 years ago and his clients include David Beckham, Kylie Minogue, Philip Schofield, Mo Farah among many others. He has worked globally with professional athletes ranging from Olympic champions, premiership footballers, NFL and rugby union players, as well as A-List actors like Eva Mendes. He is the sought after therapist and even served the Great Britain team at the 2016 Rio Olympic Games and at the 2019 Rugby World Cup.

But rather than being trained as a physiotherapist, like most practitioners are who work for national teams, James actually trained at the British School of Osteopathy. He studied Massage and Sports injuries at the London School of Massage, Tecar Therapy in Italy, Tok Sen in Chiang Mai, Thailand, and is a noted authority on laser therapy, dry needling, acupuncture and cupping.

As a performance therapist and athletics coach, James is able to integrate a range of therapies including, massage, biomechanics and functional and structural applications. He developed the ethos of relieve, restore and perform based on his own personal experience as a young athlete, and his experience working with elite athletes.

This is a really cool conversation for me to have, I loved chatting with James, I learnt a lot from his new book ‘Body’, the language of pain, finding joy in movement and I loved how the majority of what we talked about came down to finding balance and creating a stress free life. Enjoy!

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#183 Why Woo Woo works with Dr David Hamilton

Wed, 08 Feb 2023 03:00:41 GMT

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“Humans have become like tuning forks that vibrate sweetly to the sounds of nature.”

Sometimes, when the spirit is soothed with a little extra care, the body returns to balance all by itself. And that’s why today we’re talking about why Woo Woo works with Dr David Hamilton.

After completing a PhD in organic chemistry, David worked in R&D in the pharmaceutical industry, developing drugs for cardiovascular disease and cancer. Inspired by the placebo effect, and how some people's conditions would improve because they believed a placebo was a real drug, David left the industry to write books and educate people on how they can harness their mind and emotions to improve their mental and physical health.

Today, I want you to keep an open mind. We talk about crystals, energy biofields, visualisation, the law of attraction and a bunch of concepts that make the sceptical part of my brain nervous to even consider talking about. But reading the book “Why Woo Woo Works”, the surprising science behind meditation, reiki, crystals and other alternative practices, has opened up my mind to the possibility of why these are practices that hold merit.

We talk about:

The mechanism behind placebo

Positive vs Pessimistic consultations in general practice

Visualisation and the immune system

Nature, fractals and responses to pain with plants

Reiki and biofield energy therapies

Emotional contagion via mirror Neurons?

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#182 Heal Your Gut with Dr Will Bulsiewicz

Wed, 01 Feb 2023 03:00:30 GMT

I’ve spoken to 1000s of people about nutritional medicine in clinic. In most part, people who optimise their plates to contain more fibre, mostly plants and variety tend to thrive. They feel better, lighter, happier and in many cases it sparks a new zest for life. The trick is helping people maintain a habit of eating well consistently (which by the way is why I developed my app).

But for the minority, the opposite is true. Whatever healthy items they include in their diet … their body reacts negatively. And it can set them up for a life of restriction, anxiety around eating a diverse collection of ingredients and a digestive system that is intolerant to many foods.

If this is you. You’re not alone. And there are solutions. It doesn’t require a barrage of investigations, intolerance tests and supplements but it does require motivation and persistence.

My guest today is Dr. Will Bulsiewicz (or "Dr. B") a gastroenterologist and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook. He sits on the Scientific Advisory Board of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals and you’ll find him on social media as the @theguthealthmd and his website theplantfedgut.com.

This is a long episode so for those of you who want the TLDR here it is.

Fibre is super important

It has connections with immune health, mental health, cognition, heart health and inflammation.

Everyone's gut is unique and a diverse diet with mostly plants is a great starting point.

However … many people have gut microbe imbalances that prevent them from eating a diversity of foods and particularly foods with high amounts of fibre that are paradoxically great for the gut.

If this happens to be you, a strategy for improving your guts adaptability and ultimately creating a flexible eating method that allows you to eat tons of food is to:

Keep a food diary

Rule out other causes such as gallbladder dysfunction or constipation

Restrict, Observe and Reintroduce

Consider the wider impacts of lifestyle on your gut

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#181 Everything you want to know about food with Professor Tim Spector OBE

Wed, 25 Jan 2023 03:00:04 GMT

Ever wondered about the environmental impact of your food choices?

How can you offset that flight to Tenerife?

Do you know about food fraud?

How about why the food industry tricks you into thinking that it’s all about calories?

Professor Tim Spector OBE, is back on the podcast to talk about Food for Life, his new book that is awesome! Tim and I also discuss the many wondrous and surprising properties of everyday foods, which scientists are only just beginning to understand. Plus a look into his nutrition company ‘Zoe’ and the latest in personalised medicine.

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#180 Dr Rupy COOKS with Dr Rupy

Wed, 18 Jan 2023 03:00:54 GMT

Today I’m diving into my new book Dr Rupy COOKS that you can buy in store and online in all good bookstores today, right here!

I talk about:

The diet industry’s dirty little secret

How the science is complex, solutions are simple but implementation is hard

How to get diversity in your meals

The simple formula for gut health

I also talk about the app and the planned new features and health goals we’re researching. A few other developments including investing in a bespoke content studio, looking for a food producer and creating an events space.

What I’m focusing on in 2023, with particular reference to mimetic theory and diving into truly what makes you happy.

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#179 The Health Fix with Dr Ayan Panja

Wed, 11 Jan 2023 03:00:52 GMT

Today I’m chatting with a really good friend of the podcast, Dr Ayan Panja and I’m delighted to announce that he has finally written an incredible debut book “The Health Fix”.

We talk about the potential for health coaches to unlock huge benefits in the NHS

The IDEAL framework for behaviour change

How to understand your biology and fix symptoms using the ‘health loop’

This is a great episode that dives into how better understanding our our biology and the interconnectedness of our hormone, nervous, cardiovascular, gastrointestinal and immune system could lead to improved outcomes in how we treat ourselves.

Ayan is one of the UK's most influential GPs. And his book is packed with practical tips built around novel frameworks with revealing case studies and a focus on evidence and science.

The book is fantastic and it’s now hot on my recommendation list for anyone who wants to understand their health better.

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#178 Prescribing Fruit & Vegetables with Jonathan Pauling

Wed, 21 Dec 2022 03:00:08 GMT

Jonathan Pauling is chief executive of the Alexandra rose charity, whose vision is for everyone to have access to healthy and affordable food and whose mission is to give families access to fresh fruit & vegetables in their communities.

I hadn’t come across the charity before, but our values are so aligned! It was founded in 1912 by Queen Alexandra and established to support Londoners in poverty. Inspired by a priest in her native Denmark selling roses to raise money for those in need, Queen Alexandra brought the idea back to the UK.

In a landmark study that started a few months ago, they are trialling rose vouchers that are exchangeable for healthy fruit and vegetables from street market vendors in deprived areas. This latest trial is on the back of years of work across other areas in the UK and pilots where they’re also involved in cooking workshops and healthy start vouchers for families with young children. Something that Johnathan mentions on the podcast today really hit home to me. He said we can’t just tackle financial inequality, we have to tackle health inequality.

And from previous schemes they’ve already demonstrated that simply increasing fruit and vegetable consumption can lead to improvements in energy, digestive health and reduced the reliance on processed foods. That isn’t to say this is a cure-all for poverty, but it’s definitely something we should be looking at to “level up”.

I’ve wished for the ability to prescribe healthy food and this study could pave the way for that reality.

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#177 Eating to Extinction. How to save the world’s rarest foods with Dan Saladino

Wed, 14 Dec 2022 03:00:18 GMT

Have you ever eaten a Murnong? Or maybe an O-Higu Soybean? Or perhaps a vanilla orange?

Perhaps you’ve heard of an Alb lentil from Swabia in Germany or maybe the Oloton maize from Oaxaca in Mexico?

If you’re anything like me, somebody who truly loves food and regards themselves as a bit of a food buff, you won’t have heard of any of them!

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To paraphrase my guest on the show today, food journalist Dan Saladino, of the 6,000 plant species humans have eaten over time, the world now mostly eats just 9. 3 of them – rice, wheat and maize – provide 50% of all calories. Add potato, barley, palm oil, soy and sugar (beet and cane) and you have 75% of all the calories that fuel our species. As thousands of foods have become endangered and extinct, a small number have risen to dominance.

And it’s killing us.

The lack of diversity on our plates affects our health and the systematic stripping out of crops adaptive mechanisms, the result of 1000s of years of adaptions, renders them exposed to parasites, pests and disease.

But Dan provides a dose of hope. The green revolution completely changed our agricultural climate in a post war world. Will rising food prices, climate instability, rising rates of chronic illness and our crops vulnerability to disease force another revolution?

Dan Saladino is a food journalist and broadcaster. He joined The Food Programme in 2006 and for more than a decade has travelled the world recording stories of foods at risk of extinction – from cheeses made in the foothills of a remote Balkan mountain range to strange red varieties of rice in southern China.

His book, Eating to Extinction, is a journey through the past, present and future of food, a love letter to the diversity of global food cultures, and a work of great urgency and hope.

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#176 The secret to delicious plant based cooking with Georgina Hayden

Wed, 07 Dec 2022 03:00:44 GMT

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Food writer Georgina Hayden, is on the podcast today, she is author of ‘Taverna’ and more recently ‘Nistisima’ which translates as lenten or fasting foods.

And the secret to eating delicious plant based foods is … it’s no secret! For over 200 days of the year, orthodox christians would essentially eat plant based! Sometimes it was a form of self discipline and religious practice, sometimes out of frugality and generally tradition! And the dishes were always meant to be vegan, rather than a plant based version of a meat dish. Drawing on history and culture from around the Levantine region, Mediterranean and Eastern Europe Nistisima is glorious.

The cakes made with olive oil, the light slow cooked peppers, the sour leeks, the spicy harissa potatoes all look and taste amazing without the feeling that you’re missing a central element of the food. No wonder these Mediterranean countries have such healthy older generations!

Georgina is a foodie through and through. Growing up in North London in a Greek Cypriot household, she was constantly surrounded by food from a young age.

We dive into her career from laying the tables at her family's restaurant, to the 12 years at Jamie Oliver’s and her more recent experience as a judge for Channel 4's latest cooking show the 'Great Cookbook Challenge’.

You can watch our conversation on youtube as well! It’s great no cost way of supporting the podcast and make sure you subscribe too!

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BONUS Why your story matters and how to find purpose with Mark Leruste

Mon, 05 Dec 2022 03:00:49 GMT

Most people are afraid of what others might think or say if they showed up as their true authentic selves. Especially in a business context. That’s why so many of us are terrified of sharing our story authentically in public and struggle to make a lasting impact when introducing ourselves.

But what if you could effortlessly enroll and engage your audience every time you introduced yourself be it at work, on stage or even on a podcast?

To talk about this, I have a good friend of mine on the podcast, Mark Leruste. He was previously Country Manager of The Movember Foundation, he has an award winning podcast ‘The Unconventionalists’ and has an inspiring TEDx talk.

Mark is on a mission to eradicate career misery in the workplace for the next generation of leaders by helping organisations and those who lead them clarify their purpose to better lead and inspire their people, and share their story more powerfully so the world listens.

His book “Glow In The Dark” is a guide to learn how to raise your profile and impact the world with your story.

But why are stories important? I’ll be honest, I’m a bit of a skeptic when it comes to words like being your true, authentic self. What does this actually mean? I learnt a lot from Mark.

Check out the book Glow in the Dark in all good bookshops and online, plus the website https://www.glowinthedarkbook.com/

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#175 Harness the power of food to activate your health defences and help heal with Dr William Li

Wed, 30 Nov 2022 03:00:59 GMT

Dr Li is back on the podcast, I love the way he shares a similar belief in food as medicine and that simple delicious food is key to health. The way he researches, describes and cooks ingredients is testament to his immense knowledge on the subject

William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestseller “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views.

Next year I’ll be having a full length conversation with Dr Li in anticipation of his next book so please enjoy this short conversation with William and Sakina.

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BONUS Learn to Thrive with Dr Nasha Winters

Mon, 28 Nov 2022 03:00:46 GMT

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Today’s episode contains pretty stark descriptions of how many environmental pollutants we’re exposed to. Which is scary and could be triggering for a number of people. Dr Nasha Winters, who has suffered with cancer herself, does not shy away from the realities of our toxic environment and dealing with cravings for addictive foods so if you feel that you may be triggered by these descriptions then I reckon this is probably not the podcast to listen to.

Part of the reason why we wanted to release this episode, despite it being slightly out of the norm of our typically conversation, is because we need to build mental resilience to these realities. Unfortunately we have a toxic environment, and in fact in December 2020 Southwark Coroner's Court found that air pollution "made a material contribution" to the death of 9 year old Ella Kiss-Debrah in 2013, after over two years of severe asthma attacks and cardiac arrests that led to multiple hospital visits. Our environment is having an impact on our health whether we would like to appreciate that or not and I will personally be diving into these topics a lot more.

So, I would keep an open mind for today’s podcast!

Remember you can watch as well as listen to the podcast on YouTube and you can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

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#174 Become pain free and take control of your health with Dr Deepak Ravindran

Wed, 23 Nov 2022 03:00:53 GMT

My good friend Deepak is back on the podcast today speaking with Sakina. I had the most wonderful conversation with Deepak on the podcast before.

Dr Deepak Ravindran is a boundary spanning ‘upstreamist’ with a trauma informed approach to pain practice. He has over 20 years of experience in Pain Management and is Clinical Lead in Pain Medicine at the Royal Berkshire Hospital in the UK. He is also one of the very few consultants in the UK who holds a certification in musculoskeletal, pain medicine and is board certified in lifestyle medicine. Longcovid, Pain Medicine and Trauma informed practice are subjects that Deepak is passionate about and today Sakina chats to him about:

DIY vs DWY medicine

Sleep and it’s impact on chronic pain

Setting the circadian rhythm, sunlight and caffeine

Making complementary therapy more accessible

He hosts the PainSpeak podcast and is the author of the Best Seller “The Pain Free Mindset” released in 2021 and it’s by far one of my favouroite books. It’s aimed at patients suffering with pain but it’s also immensely useful for all healthcare professionals in understanding all the recent advances around pain management in a trauma informed manner.

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#173 Herbs that Heal with Simon Mills

Wed, 16 Nov 2022 03:00:21 GMT

Today on the podcast I have the pleasure of talking to Simon Mills, a complementary health pioneer from the inception of the term in 1979, and later in the fields of integrated health, selfcare and social prescription.

He graduated from University of Cambridge with a degree in medical sciences and has been a herbal practitioner in Exeter since 1977. He was Special Adviser to the House of Lords Select Committee 2000 report on Complementary and Alternative Medicine.

In 2016 he was appointed as Herbal Strategist at Pukka Herbs, leading new initiatives, clinical research, and most recently reducing antibiotic demand.

Within herbal medicine, he established the first Masters programme in the USA, writing seminal textbooks, and publishing research including randomised controlled clinical trials.

I never managed to source the herbs to support my liver prior to my stag party so I can’t attest to those! But I’ll be diving into www.herbalreality.com to see ways in which to increase the phytochemical diversity of my own diet.

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#172 Change your Behaviour for good with Dr Heather McKee

Wed, 09 Nov 2022 03:00:37 GMT

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Today I’m welcoming back onto the podcast Dr Heather Mckee, the UK’s leading lifestyle behaviour change specialist and keynote speaker. She has spent over 10 years in academia studying what it takes to create habits that last and her work has been published in world leading research journals.

Today we’ll be talking about the ingredients for behaviour change, why skillpower is more important than willpower and how our environment, including our digital environment, is critical. You’ll learn about techniques that you can apply to enhance or reduce any behaviour including the concepts behind friction and fuel, slippy and sticky motivators and why information alone is not enough to create changes and determination theory.

Heather has spent a lot of time working with companies in the technology space, and the later part of our conversation focuses on how I have and will continue to utilise some of the behavioural change science when creating new features for the doctor’s kitchen app to enhance the users ability to eat well everyday.

We also talk through Heathers top tips for instilling new behaviours at the end of the podcast.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

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#171 Uric acid and metabolic health with Dr David Perlmutter MD

Wed, 02 Nov 2022 03:00:01 GMT

When I was at medical school the subject of Uric acid levels was typically paired with gout, high purine levels in the diet and one of the most ubiquitous drugs, allopurinol, which is used to reduce uric acid levels by inhibiting xanthine oxidase, preventing crystals that can lodge in our joints causing pain.

But there is a lot more to do with uric acid than just gout as you’ll hear on today’s podcast. In fact there’s so much more, I’m surprised I haven’t come across more on this subject in the past.

Dr. Perlmutter is a Board-Certified Neurologist and six-time New York Times bestselling author. He serves on the Board of Directors and is a Fellow of the American College of Nutrition and as a member of the Editorial Board for the Journal of Alzheimer’s Disease. He has published extensively in peer-reviewed scientific journals including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition.

His latest book, Drop Acid, focuses on the pivotal role of uric acid in metabolic diseases, and was published in February 2022.

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#170 Reverse Diabetes with Dr David Unwin

Wed, 26 Oct 2022 02:00:55 GMT

Dr David Unwin is on the podcast with Sakina today. Many of you will recognise him as the GP from the Norwood Surgery in Southport, who is a strong advocate of lifestyle medicine and a low carb diet.

To date 110 of his patients have achieved drug free remission of their T2 Diabetes. He is the RCGP National Champion for Collaborative Care and Support Planning in Obesity and Diabetes and a RCGP Clinical Expert in Diabetes.

His work on diabetes has been published in multiple journals and it is pretty impressive. But Dr Unwin’s work is unconventional and doesn’t come without criticism from many academics who fear that a low carb strategy is not an appropriate diet longterm.

What I like about Unwins approach is the simplicity of it and how achievable it has proven to be for many of his patients. I also believe he genuinely cares about this huge problem.

What I feel this conversation lacks is a deep dive into mechanisms behind low carb diets, the applicability of it to the wider population, the pitfalls and where people can slip up. For example I know many patients who start a low carb approach on a Monday and fall back to high sugar consumption later in the week which is a dangerous combination of high fat, high sugar and is essentially a standard American diet.

We’ll have to get Dr Unwin back on the pod at some point in the future but for now I’m sure you’ll enjoy listening to him talk about how he started getting interested in nutritional interventions and how we could start using them today.

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#169 Build your brain using food, with Dr Uma Naidoo

Wed, 19 Oct 2022 02:00:36 GMT

On the show today, I catch up with Dr Uma, a Harvard-trained psychiatrist, Professional Chef and Nutrition Specialist.

Uma has been on the pod before where we talked about nutrition, OCD and anxiety and on today’s episode we talk through practical tips on:

hydration for mental health and some practical tips to drink more
How her views evolved since writing her book “The Food Mood connection”
The 80/20 rule and the importance of balance and flexibility
What’s in her cupboard & fridge and some budget-friendly ways to eat well
Spices that support brain health
What’s next for the field of nutritional psychiatry, including psychobiotics

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Links:

Check out our previous conversation about food, OCD and anxiety: https://thedoctorskitchen.com/podcasts/83-the-brain-series-part-1-of-3-food-ocd-and-anxiety-with-dr-uma-naidoo

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#168 Kidney Stones and Diet with Dr Nish Bedi & Dr Matthew Bultitude

Wed, 12 Oct 2022 02:00:52 GMT

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Today I have not one but two urology consultants on the podcast! Dr Nish Bedi, who some of you may remember from the podcast we recorded a couple of years ago titled “eat for your bladder” and Dr Matthew Bultitude, a surgeon at Guy’s and St Thomas’ hospital in London.

Today we’re talking all things kidney stones, a topic requested by a number of followers and colleagues who asked for advice on this via social media and my newsletter.

We’ll talk about:

What types of stones are there

The impact of hydration, sugar, animal protein, salt and fibre on stones

How do we prevent them

What things should one include or exclude depending on their condition

Supplements for stones

Acidification and Alkalinisation of the urine and what this means clinically

This is a fascinating discussion and on that you can also watch on YouTube on the doctor’s kitchen channel. Please do share this information widely as I’m sure it will be absolutely helpful and game changing for many people out there, especially considering the 10% of the population will suffer with a kidney stone.

Matthew Bultitude is a Consultant Urological Surgeon at Guy's and St. Thomas' Hospital in London. He is a general urologist and has a specialist interest in kidney stone disease. He has an interest in metabolic stones and in particular a rare condition called cystinuria which predisposes to lifelong kidney stones. He runs a rare disease website for patients with this condition - www.cystinuriaUK.co.uk. At Guy’s he has been clinical lead for his department and is currently the Clinical Director for transplantation, nephrology and urology.

Dr Nish Bedi is a consultant urologist at Chelsea and Westminster Hospital and is passionate about bringing more specific dietary and lifestyle advice for some urological conditions. He is extensively published and regularly speaks at international conferences.

‘The stone away’ recipe book

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#167 Hope in Hell: Confronting the climate crisis with Sir Jonathon Porritt

Wed, 05 Oct 2022 02:00:27 GMT

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Eminent writer, broadcaster and commentator on sustainable development Sir Jonathon Porrit is on the podcast today and I think it’s pretty apt that he’s being interviewed by one of new researchers here at the Doctor’s Kitchen, Sakina Okoko, who is part of the generation that will have to adopt mindful climate change behaviours.

Sir Jonathon was formerly Director of Friends of the Earth, co-chair of the Green Party of which he is still a member; a Trustee of WWF-UK and his book ‘Hope in Hell’, was published in June 2020.

Jonathon and Sakina talk about a wide collection of topics including:

Whether Insect based protein will save us and if Veganism the way to go?

Natural soil fertility and the importance of critters to biodiversity

How we feed people with less meat and dairy?

Cell-based meat and the malicious impact of big ag and industry lobbying

Personal responsibility and practical tips for the audience to be action based

Sakina has only been working at Doctor’s Kitchen for less than a year as a research assistant straight out of university, and we’ve already got her experience in developing consumer digital technology products, writing well researched and digestible articles and now interviewing some incredible people on the podcast!

I’m super impressed with her development and if you wanted to give some positive and constructive feedback, I’m sure Sakina would very much welcome that and I’ve attached a google form that you can find on the podcast show notes on your podcast player here.

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#166 Thyroid health and a Personalised medicine approach with Dr Nina Fuller-Shavel

Wed, 28 Sep 2022 02:00:40 GMT

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Root cause medicine. It’s a term that gets banded around a lot, but on today’s episode you’re going to learn about exactly what it means. Complicated conditions like PCOS or autoimmune thyroid disease, actually have multiple causes and getting to the root of what is driving that process is essentially the aim of integrative medicine.

At the personalised medicine conference this year I got a chance to sit down for an hour and chat with Dr Nina Fuller-Shavel, an Integrative Medicine doctor, scientist and educator with degrees in Medicine and Natural Sciences from the University of Cambridge, as well as an ongoing MSc in Precision Cancer Medicine at the University of Oxford.

She’s also the co-chair of BSIO (British Society for Integrative Oncology) with over a decade’s experience in integrative health, Nina also holds multiple qualifications in nutrition, functional medicine health, herbal medicine, yoga, mindfulness and other therapeutic approaches.

She is the founder and Director of Synthesis Clinic, in Hampshire, specialising in women’s health and integrative cancer care for which she won a prestigious Innovation Leader of the Year award at UKBIA 2022 for her inspirational vision for healthcare.

Today’s show is going to be a fantastic overview of personalised medicine, her format for clinical consultations, how Nina uses therapeutic tools for metabolic and hormone disturbance, the use of food as medicine, black cumin and selenium and her personal experience of integrative cancer care.

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#165 Your Daily Reset with Dr Steven MacGregor

Wed, 21 Sep 2022 02:00:06 GMT

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I love a nudge and I love a framework. It appeals to my analytical mind, and as someone who loves checklists, finding a book with short daily nudges toward improved mindset, performance and purpose was gold.

Author of “The Daily Reset” is Dr. Steven MacGregor, Honorary Professor of Health and Wellbeing at the Glasgow School of Art and external advisor for McKinsey & Company. He has helped improve the workplace health and sustainable leadership of tens of thousands of professionals worldwide at organisations such as Salesforce, Santander, and Telefónica.

Workplace wellbeing might seem like a soft term or a tickbox exercise for corporates, but I think in the context of shifting workplace environments as a result of the pandemic and the fact that we spend at least a third of our week at work, it’s important to discuss on the podcast.

Today we talk about:

Workplace ‘Wellness’ vs ‘Wellbeing’

What we can learn from athletes about daily habits

The importance of having chief wellbeing officers and design thinking

How we encourage ‘shower thoughts’

Embracing boredom

The stockdale paradox

Dopamine Fasting

Irigoyen’s daily

The stress equation

Why we need to embrace boredom

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#164 Creating the Causes of Health with Lord Nigel Crisp

Wed, 14 Sep 2022 02:00:40 GMT

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My guest today used to run the NHS. Lord Nigel Crisp was Chief Executive of the English NHS and Permanent Secretary of the UK Department of Health from 2000-2006.

He now works and writes mainly on global health with a focus on Africa. Lord Crisp is a Senior Fellow at the Institute for Healthcare Improvement, an Honorary Professor at the London School of Hygiene and Tropical Medicine and a Foreign Associate of the US National Academy of Medicine. He was formerly a Distinguished Visiting Fellow at the Harvard School of Public Health and Regent’s Lecturer at Berkeley.

His current focus is on creating health and promoting the causes of health. Having worked in the NHS for over 20 years, the last 10 have been spent in Africa and India which has led him to think differently about health and well-being and health systems and public services more generally. Nigel believes organisations must all play their part in building a society and environment where communities and individuals can thrive and flourish. This goes far beyond the reach of the NHS and government and everyone has a role to play.

We have a fascinating conversation about:

Developing the health workforce
Why a salutogenic approach to health is key
What we can learn from developing nations with far less budget
The ideas of how interconnected and interdependent we are in health globally, just as we are in every other area of our lives.

This is a concept really brought to life with the most recent pandemic, but something that Lord Nigel has been writing and talking about for years.

His latest book, Turning the World Upside Down Again – global health in a time of pandemics, climate change and political turmoil is a fascinating read and one I hope many policymakers will read and put into action.

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#163 Fasting as a Medical Tool for Longevity with Dr Elizabeth Thompson & Prof Valter Longo

Wed, 07 Sep 2022 02:00:10 GMT

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Fasting as a tool for health is becoming a popular question whenever I do live talks. The interest in fasting is huge. We’ve done a dive into fasting with previous guests on the podcast, check them out on www.thedoctorskitchen.com/podcasts And today, I talk to Professor Valter Longo and Dr Elizabeth Thompson about fasting as a tool in diabetes and even to support cancer patients during chemotherapy.

We’ve had Professor Longo on the pod before, introducing what fasting means and how it works, so if you want more of an explanation into Fasting Mimicking Diets, FMD, make sure you listen to that episode first. We also dive into Dr Thompson’s own experience with fasting, the new data from Valter’s lab and others since we last spoke, the long-term effects, drawbacks and implementation. Remember, fasting is still an emerging therapeutic tool, so please exercise caution when trying these techniques and if possible do it with the guidance of a practitioner.

Dr Elizabeth Thompson is a very experienced medical doctor having trained in medicine at Oxford University and completed her clinical training at Guy’s Hospital in London. She’s also the Chief Executive of the National Centre for Integrative Medicine. She is also an experienced Medical Homeopath specialising in women’s health including the menopause and supporting the health and wellbeing of cancer patients.

Dr. Valter Longo is a Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California - one of the leading centres for research on ageing and age-related disease.

The Longo laboratory published key findings on the 5 day periodic dietary intervention called Fasting Mimicking Diet (FMD), and showed in randomised clinical trials that FMD reduces the risk factors and markers associated with ageing and diseases. Dr. Longo’s most recent studies focus on the use of FMD interventions to activate stem cell- based regeneration to promote longevity.

Professor Longo’s core objectives are to offer treatment and other health services to patients with serious diseases and to achieve these goals, Professor Longo devolves all profits from his books and FMD products to research and programs via his foundations.

Today we talk about

Dr Elizabeth Thompson’s personal experience with fasting
Recent findings on periodic fasting in cancer
Why fasting needs to be standardised
The drawbacks of fasting and why it isn’t a miracle cure
The long-term effects of periodic fasting
Why the implementation of fasting may be easier than you think
Protein & longevity – Are we eating too much protein?

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#162 Citizen Science and personalising health with Jonathan Wolf from ZOE

Wed, 31 Aug 2022 02:00:41 GMT

Today I’m talking with tech entrepreneur and co-founder of the nutrition app Zoe, Jonathan Wolf. We dive into his story of starting in physics, moving into the world of tech during the tech boom and ultimately applying his knowledge of how machine learning works to the complex world of nutrition science.

If you’re a podcast fan you’ll know just how convoluted nutritional science can be, the pitfalls of dieting as well as the lack of personalisation. I’m a firm believer in the utility of more investigations to determine our health status and ultimately help us achieve more consistency in our healthy habits, and you’ll hear how Zoe is trying to do this.

Today we chat about

Johnathan’s background in start ups

The citizen science projects

Why nutrition science is so confusing and misguided

The vision for Zoe

Future research studies

What actions Jonathan has taken personally to improve his health

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

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#161 Bringing the Joy back into Medicine with Professor Dame Clare Gerada

Wed, 24 Aug 2022 02:00:47 GMT

Today I’m talking to Prof Dame Clare Gerada about enabling our doctors and nurses to flourish and how to reignite the passion and bring the joy back into medicine.

I learnt so much about Clare today. Her background living in Africa, her dad’s medical career and how she keeps going, working in the same practice for decades as well as her brave admission of how burnout affected her personally.

Professor Dame Clare Gerada has more than 35 years experience practising medicine, and has been a driving force behind efforts to provide more wellbeing support for NHS staff. As well as being the first female Chair of the Royal College of General Practitioners (RCGP) in 50 years, Clare has held leadership roles with the Department of Health and is on the Council of the British Medical Association.

Our chat covers:

What’s not working in the current system of care & how we rectify it
Open science and the pandemic
The constant blaming of GPs
Over-medicalisation
Her own experience with burnout
How uncaring the system is towards medical staff
Some tips to maintain joy and optimism
The limitations of resilience training and why the emphasis needs to be on changing the system rather than locating the problem in medical staff

Her book is Beneath the White coat.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/37PvMMX

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

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#160 Dental Health Wellbeing with Dr Victoria Sampson

Wed, 17 Aug 2022 02:00:33 GMT

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Dental health is often forgotten or simplified as a solely aesthetic pursuit. Today’s guest tells us why dental health matters way more than we think and deconstructs some myths about oral hygiene.

Dr Victoria Sampson is a Dentist & Scientist, who was recently shortlisted as one of the most promising young scientists in Europe for the Forbes under 30 in Science and Healthcare 2021 Awards. Dr Victoria Sampson obtained her Bachelor in Dental Surgery from Barts and the London. She is now known for her work in developing salivary diagnostics, microbiome testing and incorporating artificial intelligence into every day care.

She is part of the future of dentistry …

Her enthusiasm and passion for the field are truly contagious and will make you want to dive deeper into some of these studies. She shares a ton of evidence-based information on her Instagram, making scientific findings more accessible and easy to understand.

In today’s show, we talk about

The oral microbiome
How oral health and overall health influence each other in a bi-directional relationship
The potential links between covid-19, fertility, cardiovascular disease and dementia with oral health
Measuring the oral microbiome
The biggest dental myths that we need to deconstruct? Should we mouthwash, what about SLS, fluoride, all natural toothpastes?
Some good oral hygiene habits including how to floss and when to brush

Check out the recipes and app here: https://apple.co/37PvMMX

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#159 Reclaim Your Anti-Cancer Lifestyle with Dr Catherine Zollman

Wed, 10 Aug 2022 02:00:15 GMT

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A multidisciplinary approach in cancer care is a positive and empowering experience where people can choose what they would like to be doing. Every tool and approach adds on to synergistically provide better support. This is what my guest, Dr Catherine Zollman, GP, medical director of Penny Brohn UK cancer charity, firmly believes in.

Catherine trained to registrar level in Medical Oncology before qualifying as a GP in 1995. She completed a Fellowship in Integrative Medicine at University of Arizona in 2010 and works part-time as an NHS GP and as GP Cancer Lead for the local Clinical Commissioning Group.

Today we talk about:

The next generation of lifestyle medicine practitioners
General principles of an anti-cancer diet
Medical tests informing not directing treatment
The rainbow of exercises and why moving has anti-cancer benefits
Building resilience and how for some people, cancer is an opportunity to start thinking about what makes their life richer.

Plus a special guest appearance from Catherine’s son, Luke and his friend Louis who were helping out during the conference and are fans of the podcast who wanted to say hi!

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/37PvMMX

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Previous episodes on cancer: https://thedoctorskitchen.com/podcast-search/?search=cancer

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#158 Cannabis and Mood with Dr Dani Gordon plus an intro from Dr Michael Dixon LVO, OBE

Wed, 03 Aug 2022 02:00:55 GMT

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Today I’m chatting with Dr Dani Gordon. Canadian, British and American Board Qualified Medical doctor and author of ‘The CBD Bible’ and the forthcoming ‘The Resilience Blueprint’ .

She has treated thousands of patients with medical cannabis, trained some of the first UK cannabis physicians and now runs a UK based medical practice focused on Integrative & Cannabinoid Medicine.

Dani has been on the pod before when we did a hugely popular series on CBD, so definitely check that out if you haven’t listened already.

Today we chat about:

An overview of CBD and its chemical constituents
CBD and coffee
The mood stabilising effect of CBD for mental health
What to look for in a CBD product
Uses of other classified drugs

But first, I also have a quick chat with Dr Michael Dixon, chairman of the college of medicine and his CV is about as long as the podcast! Having graduated in psychology and philosophy at Oxford University he studied medicine at Guy’s Hospital. Since 1984 he has been a general practitioner at College Surgery in Cullompton, Devon. In 2008, he and his partners created the “Culm Valley Integrated Centre for Health”, which is widely regarded as a prototype for general practice of the future.

Since the early 1990s, he has been a leader of the GP/clinical commissioning movement with its aim of allowing frontline clinicians a far greater role in improving local services and health. Since 2007, he has been visiting professor to the University of Westminster (Integrated School of Health) and was also appointed visiting professor of University College, London in 2012. He is a regular writer and broadcaster, having written several books including “The Human Effect in Medicine” and is a former president of the Health Writers Guild.

Michael and his team were pivotal in creating this conference that brought together a huge collection of varied professionals and frankly I’m counting the days till the next one.

Check out the recipes and app here: https://apple.co/37PvMMX

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

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#157 Natural Menopause Remedies with Dr Anne Henderson

Wed, 27 Jul 2022 02:00:05 GMT

Today I’m chatting with Dr Anne Henderson, a highly experienced Consultant Obstetrician and Gynaecologist who has spent 17 years as a senior consultant at a major acute NHS Trust, following undergraduate studies at Cambridge University

Dr Anne is passionate about women’s health issues, particularly menopause and HRT, which is now a key health agenda. She has extensive experience in this area having undertaken postgraduate research into the menopause, HRT, PMS and post-natal depression.

In addition, she is a British Menopause Society Accredited Specialist, a recognition currently held by fewer than 200 practitioners in the UK and Anne also believes in offering her patients the full spectrum of treatments which includes complementary therapies such as herbal medicine.

She has worked closely with a medical herbalist in Kent for the last 20 years: this collaboration has been highly successful and forms an integral part of Anne’s clinical practice and educational seminars. She believes that the role of complementary therapies, particularly herbal medicine, is greatly under-recognised by most healthcare practitioners … which is why we’re talking about it today!

For more information I highly recommend checking out Anne’s brilliant book Natural Menopause, full of illustrations, tips and practical advice from a trusted professional.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/37PvMMX

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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Re-Release: Eating for Mental Health with Professor Felice Jacka

Wed, 20 Jul 2022 02:00:01 GMT

Food and Mood is the topic of the podcast this week where we’re talking about ‘Eating for Mental Health’ with Professor Felice Jacka, Director of the Food & Mood Centre at Deakin University in Australia.

Her book BRAIN CHANGER is all about how diet can save your mental health and tells the story of why we need to consider our food as the basis of our brain and mental health throughout our lives.

Prof Jacka first came on my radar when I heard of the SMILES trials - which we’ll talk about a in the Podcast. She is also founder and president of the International Society for Nutritional Psychiatry Research (ISNPR) and pioneered a highly innovative program of research that examines how individual’s diets, and other lifestyle behaviours, interact with the risk for mental health problems.

Today we talk about:

Where mental health begins
Junk food and its impact on the adolescent brain
Stress and its impact on the immune system
The SMILES trials
Including quality fats in your diet
Making sure that you're getting fibre into your diet
Flavonoids, colours and getting more plants onto people's plates

You’ll find the recipe video that I made with Professor Jacka, and our super interesting conversation - on my youtube channel go check it out online and there’s a link below too!

Remember you can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

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Re-release (2020) Food as Medicine with Dr William Li

Wed, 13 Jul 2022 02:00:17 GMT

You can download The Doctor’s Kitchen app here.

Whilst we’re taking a short break from the pod we’re re-releasing one of my favourite episodes from 2020 with the truly inspirational Dr William W. Li.

I had the pleasure of finally meeting William a few weeks ago and if you don’t know him, Dr Li is. An internationally renowned physician, scientist, and author of the New York Times Bestseller ‘Eat to Beat Disease - The New Science of How Your Body Can Heal Itself’

His groundbreaking work has led to the development of more than 30 new medical treatments, has impacted more than 50 million people worldwide, and covers more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on The Dr. Oz Show, CNN, and CNBC and has been featured in USA Today, TIME, The Atlantic, and O Magazine. Dr. Li is President and medical director of the Angiogenesis Foundation.

We talk about a range of topics from his latest book including the 5 defence systems of the body: Your Microbes, stems cells, immune system , angiogenesis, your genes and how nutrition and lifestyle can positively influence them. As a food as medicine pioneer who started these conversations way before I even thought of The Doctor’s Kitchen, Dr Li has been a true inspiration of mine.

On this episode we talk about

The microbiota, how certain foods can improve your body’s ability to regulate sugar
What stem cells are and the different types of foods that can help promote regeneration
The benefits of food for the immune system support
The future of food prescriptions and how medicine could look in 10-15 years time
The impact of food to positively impact the efficacy of medicine in the field of cancer, cardiology and neurology.

You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

Check out the recipes and app here: https://apple.co/37PvMMX

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#156 The Power of Food with Sheila Dillon

Wed, 29 Jun 2022 02:00:03 GMT

Today I’m speaking to Sheila Dillon. A multi award winning food journalist, reporter, and presenter for BBC Radio 4’s “The Food Programme” where she has worked for over 20 years.

Sheila and her colleagues have truly changed the way in which we think about food in the UK and beyond. Her work has covered the breaking scandal of BSE, the rise of GM foods, the growth of the organic movement from muck and magic to a multi-million pound industry, the birth of the World Trade Organisation and irradiation at a time when those subjects were not even a gleam in a newshound´s eye.

Sheila has a really special place in my heart as well. A few years ago I was invited to her house to cook a meal and share stories about my mission to help people eat better everyday. Sheila has really championed for nutrition in medicine and bravely shared her personal story of her own cancer and how she uses food to help support her treatment which has thus far prevented the need for a stem cell transplant.

I think you’re really going to enjoy today’s stories of investigative journalism and why finding the courage to share your truth is so important.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#155 Pleasure, Food, Interoception and Mental Health with Dr Rupy

Wed, 22 Jun 2022 02:00:34 GMT

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Today’s episode is a part 2 to the episode where I discussed the studies used to create the Mental Health goal on the app. I specifically spoke about dietary patterns and nutrients related to supporting mental health as well as how we used this information to create recipes.

On this episode I want to discuss our ability to listen to our internal organs through the cues and signals they send and look at food through a more integrative lens, giving consideration to the pleasure associated with eating and sharing meals. We also asked our lovely newsletter subscribers who get my “eat, read, listen” every week, to talk about their experiences looking after their mental health, the barriers they face and some practical tips to integrate this knowledge into everyday life.

Today you’ll learn about:

Interoception

The beauty and pleasure of food

The main take-aways from the nutrition research

Tips and hacks from the community about how to instil these values in your day to day

If you enjoy this episode let us know and maybe we’ll do another one on a different topic!

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#154 Sleep Better and train your Clock with Professor Russell Foster BSc PhD FRS

Wed, 15 Jun 2022 02:00:04 GMT

Why do we sleep? It seems like such a luxury, an evolutionary oversight, a privilege some might say? But on today’s episode with Professor Russel Foster you’ll learn about why sleep is having a renaissance in both the way we think about it as a means to health as well as how the workforce should embrace it for enhanced creativity and productivity .

Russell Foster is Professor of Circadian Neuroscience, Director of the Sleep and Circadian Neuroscience Institute (SCNi) and Head of the Nuffield Laboratory of Ophthalmology at the University of Oxford. His latest book “Life Time” is a fantastic dive into everything circadian clock related and I absolutely loved it.

Today we talk about:

What Circadian rhythms are

Sleep pressure

Why we sleep and what happens when we sleep

The concept of circadian ‘entrainment’

How the visual system interacts with the brain

The suprachiasmatic nuclei (SNC) as the master clock

How to figure our your chronotype

Sleep, shift work and mental health

Chronotherapeutics

Professors Russels top 10 tips for ‘entraining’ your clock

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

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#153 Time Restricted Eating (TRE) with Professor Satchin Panda PhD

Wed, 08 Jun 2022 02:00:18 GMT

Can when you eat be as important as what you eat? My next guest thinks so, and has spent his academic career studying the effects of circadian rhythm on everything from heart disease, exercise capacity, cognitive health and diabetes.

Satchin Panda, PhD is a professor at The Salk Institute in La Jolla, California. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. In preclinical animal models he discovered that consuming all calories within a consistent 8-12 hours also known as Time-restricted feeding can sustain daily rhythms.

One of the commonest topics I’m asked about is whether TRE or eating within rigid windows is advisable, and so I was fortunate to spend some time with Dr Panda himself whose research I’ve been privy to for many years. Studies have shown that this practical tool can prevent or even reverse chronic diseases and increase lifespan and today you’ll learn about:

What circadian rhythms are
The biggest drivers to rhythm - eating, light, exercise
Eating strategies for shift workers
When is the best time of day for Exercise
Whether grazing on food within a TRE window is advisable
How we separate the effect of TRE from a calorie deficit
The history of circadian science
How we use mice to research circadian rhythms
How disrupting rhythm causes diabetes - effects of time-restricted eating on glucose metabolism.
Why giving your gut a rest is important
The benefits of intermittent fasting to insulin, your gut, inflammation and fat breakdown

You can find my guests book “The Circadian Diabetes Code” in all good book stores and the links to Satchin’s website and app are on www.thedoctorskitchen.com too.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#152 A World Without Email with Cal Newport

Wed, 01 Jun 2022 02:00:03 GMT

You can download The Doctor’s Kitchen app for free here.

Modern work is defined by a relentless barrage of incoming messages and back-and-forth digital conversations. What this creates is a state of constant, anxious chatter in which nobody can disconnect.

In addition to this inability to unplug, is a squeezing of our cognitive bandwidth to perform substantive work. The type of work that really matters. We have become so used to an inbox-driven workday that it’s hard to imagine alternatives.

And that’s why I’m speaking with computer science professor Cal Newport today who makes the case that our current approach to work is broken and why digital minimalism is so important.

Cal is a NY Times bestselling author of several books, including, most recently, A World Without Email, Digital Minimalism, and Deep Work. Many of his articles from his column in the New Yorker and his weekly newsletter have inspired me to create a better working environment for me, my staff with the goal of promoting mental wellbeing and happiness which is why it was such a pleasure to have him on the show today.

His latest book, A World Without Email provides a bold vision for liberating workers from the tyranny of the inbox, and unleashing a new era of productivity.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#151 Every Family Has a Story with Julia Samuel MBE

Wed, 25 May 2022 02:00:29 GMT

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**Explicit Language warning**

Why do families drive us mad? And can we ever aspire to create a family environment that is functional or ‘ideal’?

To help explore these questions I have Julia Samuel MBE on the podcast today to help explain why there is no such thing as ‘the perfect’ family. And actually it’s through pain and even productive fighting that we can have rich, joyful and fulfilling family experiences that emotionally develop us.

Julia Samuel, MBE, is a leading British psychotherapist and the author of the Sunday Times bestsellers 'This Too Shall Pass' and 'Grief Works'. During the last thirty years, she has worked first for the NHS and then in private practice, and she is Founder Patron of Child Bereavement UK and a Vice President of the British Association for Counselling and Psychotherapy. She features regularly in the national media and has presented the podcasts A Living Loss and Grief Works.

Today we discuss:

The concepts of love as medicine
Why our food is particularly hardwired in our memories
The universality of our experiences show that we are not alone.
How we can examine “Inherited family patterns” and prevent trauma
Why “Emotional connection is a basic human need”
The importance of self compassion
How family is the single most important influence on a child’s life and outcomes

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Julia’s Socials:

Website: https://juliasamuel.co.uk

Instagram: @juliasamuelmbe

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#150 Precision Medicine with Dr Marvin Singh, MD

Wed, 18 May 2022 02:00:56 GMT

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Precision Medicine is a hot topic. So to talk about this in a bit more detail with some one who is putting these new technologies into practice I decided to speak with one of the few integrative gastroenterologists in the world.

Marvin Singh, MD, is the Founder of Precisione Clinic and one of only a few Integrative Gastroenterologists in the United States. He is currently a Diplomate and Member of the Board of the American Board of Integrative Medicine and the first Director of Integrative Gastroenterology at the Susan Samueli Integrative Health Institute at the University of California Irvine, previously having served as a faculty member at UCLA and Johns Hopkins University. He is the author of the brand-new book, Rescue Your Health, and he has co-edited the textbook of Integrative Gastroenterology.

Today we talk about how Marvin had some of the best training in the world but struggled to take care of patients and himself.

We talk about:

The approach to taking care of a patient if you had 60 minutes with them
Marvin’s approach to testing with specific regard to
Stool testing
Metabolomic testing
Mitochondrial assessments
CT Calcium scores
Visceral adipose Tissue scans

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Connect with our guest Dr Marvin Singh

Facebook: @DrMarvinSingh

Instagram: @DrMarvinSingh

Twitter: @DrMarvinSingh

Websites:

www.rescueyourhealth.com

www.precisioneclinic.com

www.drmarvinsingh.com

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#149 The Truth about Pain with Dr Monty Lyman

Wed, 11 May 2022 02:00:38 GMT

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We need to revolutionise our understanding of pain. Most of us hold on to the false belief that pain is a measure of tissue damage, a ‘detector’ of physical injury. But I’m speaking to Dr Monty Lyman who argues that pain is a ‘protector’ rather than a ‘detector’.

Dr Monty Lyman is a medical doctor and research fellow at the University of Oxford and his first book, The Remarkable Life of the Skin, was shortlisted for the 2019 Royal Society Science Book Prize, was a Radio 4 ‘Book of the Week’ and a Sunday Times ‘Book of the Year’.

Today, Monty and I discuss:

What is pain really?

His personal journey of dealing with pain from IBS

How hypnotherapy and homoeopathy might work to reduce pain

Why loneliness and lack of community can lead to pain

The concept of neuroplasticity

How movement, visualisation and education can help reduce and rewire our relationship with pain

In his new piece of work “The Painful Truth”, he beautifully presents a collection of patient stories, personal experiences and evidence base for a more nuanced understanding of pain and I highly recommend it as a read.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Connect with Dr Monty Lyman

On Twitter: @monty_lyman

On Instagram: @monty.lyman

On his website: https://www.montylyman.com/books

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BONUS EPISODE: Picky Eaters & Habit Change with Dr Orlena Kerek

Mon, 09 May 2022 02:00:38 GMT

You can download The Doctor’s Kitchen app https://apple.co/3G0zC0Z for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month.

My guest today is health coach and former paediatrician Dr Orlena Kerek who works with many clients to help them lead healthier lives and teach their kids healthy living habits.

This is going to be an episode that will help busy parents with childhood nutrition and particularly those who have ‘picky eaters’.

Today we talk about:

What picky eating is and why it’s so common
How demonstration, routines and systems can help
Why repetition is king
Our changing tastebuds through child and adulthood
Two week reboots
The keys behind habit change
Creating a vision of what the healthiest version of you looks like

You can check out Orlena’s books and content at https://www.drorlena.com

And if you’re in the market for habit change, check out my weekly newsletter “Eat, Listen, Read” newsletter, that you can subscribe to on our website

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#148 Happy Mind, Happy Life with Dr Rangan Chatterjee

Wed, 04 May 2022 02:00:39 GMT

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Today I’m having a wonderful conversation with one of my good friends Dr Rangan Chatterjee. Many of you will know him through his best selling books, podcasts and TV shows and I’ve had the pleasure of watching him succeed through the arc of both his career and his personal life which talk about quite a bit today.

You can tell when Rangan and I get together it’s hard to stop us talking. In fact, we’d only just wrapped up a 2.5 hour chat on his podcast before we recorded this one which goes for a similar amount of time, but I truly think you’ll find some nuggets of gold in this conversation between us, and Rangan opens up even more today than I’ve heard him do on other podcasts.

'Happy Mind, Happy Life' is a masterfully written book, deceptively simple in its writing and full of tips, insights and practices that I personally use to maintain a happy state of mind.

Today we talk about:

A reintroduction into Rangan and how he moved into a different way of practicing medicine
How we find and maintain happiness
Daily practices that can help your state of mind
Morning routines
How friction in relationships is necessary for growth
Addictions and how we fill voids with food
The process of writing books

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Rangan's Socials

https://drchatterjee.com

https://www.instagram.com/drchatterjee/

https://twitter.com/drchatterjeeuk

https://www.facebook.com/DrChatterjee/

https://www.youtube.com/channel/UCDnwlb3IQDPJtFysPUJbDFQ/videos

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#147 Strong Immunity with Dr Jenna Macciochi

Wed, 27 Apr 2022 02:00:21 GMT

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Today’s episode is all about how to strengthen your immune system and it’s epic. We chat about how the immune system evolves, how a strong immune system is determined by nutrition, stress and our environment, as well as practical tools, supplements and foods to strengthen your immunity.

Dr Jenna Macciochi is an expert immunologist with over 20 years experience. She specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease, and is on a mission to break down the science behind our health and share the secrets of how to be well.

Today we talk about:

Creating an immunobiography
Immunometabolism and our Mitochondria
The damage that sugar can have on immunity
Supplements to look into such as zinc, vitamin C, turmeric, garlic
We also talk about: Oregano oil, Honey, N-acetylcysteine 600mg
How winter spices protect you from viruses via quorum sensor inhibition
Beta Glucans in mushrooms, cruciferous vegetables
Our home environment and reducing our body burden

This is a packed episode, you’ll love Jenna’s book on immunity here: Your Blueprint for Strong Immunity and she’s just such a pleasure to chat to.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Mushroom Bourguignon’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Connect with Jenna here:

NEW BOOK: Your Blueprint for Strong Immunity

FIRST BOOK: Immunity: The Science of Staying Well

Website www.drjennamacciochi.com

Instagram www.instagram.com/dr_jenna_macciochi

Twitter www.twitter.com/drjmacc

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#146 Changing the World Through Small Actions with Pam Warhurst CBE

Wed, 20 Apr 2022 02:00:33 GMT

You’re in for an amazing ride with Pam Warhurst CBE. If you don’t know her from the classic TED Talk “How we can eat our landscapes”, please do give it a watch. It raises the hairs on the back of my neck every time I listen to it. Pam is literally the most inspiring, enthusiastic and engaging speaker I know. And wow, she knows how to start a revolution through conversation.

Pam has believed in the potential of the individual to work with others towards a kinder future for all for many years. As co-founder of Incredible Edible, an international initiative that began in Northern England, she uses the Trojan horse of local food growing to demonstrate the power of small actions in bringing about major cultural shifts.

By growing food locally on unused land, sharing the food skills that exist across the community and supporting local sticky money economies, the Incredible Edible movement has demonstrated that citizens activism moves folks from bystanders into local investors of time and resource.

What started in a working class market town called Todmorden, has now sprung activism across the globe. I really hope Pam’s story inspires you to a. Consider growing in your local community and b. Start a revolution yourself. If there’s something you’re passionate about or want to change let Pam inspire you with her own words:

“We the people could lead the way. We could stop being done to and start doing. We could stop waiting for those leaders to be brave, and get on creating that kinder future for ourselves.”

Our podcast recipe of the week, is my easy ‘Jersey Royal Traybake’ which you can find on the website at www.thedoctorskitchen.com plus hundreds more on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#145 Eating for Mental Health with Dr Rupy

Wed, 13 Apr 2022 02:00:22 GMT

Download the Doctor’s Kitchen App here - https://apple.co/3G0zC0Z

Today’s deep dive is all to do with Mental Health. Forgive me if the initial part of this pod is a bit too basic, but I think it’s important to get the fundamentals right, give you an understanding of the mechanisms by which food can impact mental health, the current state of studies looking at dietary patterns and mental health as well as calling out some specific nutrients.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is the Chickpea Stew with Almond Picada which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Sources:

We used links and digital object identifiers to make the list easier to go through.

Fruits and vegetables consumption and risk of depression - Systematic review and meta-analysis

doi:10.1017/S0007114518000697

British journal of nutrition (2018)

Fish consumption and risk of depression - Systematic review and meta-analysis

Asia-Pacific psychiatry (2018)

Good reviews:

Diet and depression: exploring the biological mechanisms of action (Marx et al. 2021)

https://doi.org/10.1038/s41380-020-00925-x

Nutritional psychiatry: the present state of the evidence (Marx et al.2017)

doi:10.1017/S0029665117002026

Good guidelines

Processed foods

https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/

Fats - why we need some fats and the guidelines for saturated and trans fats

https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

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#144 Flatten Your Glucose Levels with Jessie Inchauspe

Wed, 06 Apr 2022 02:00:39 GMT

Today we’re talking all about why the most important molecule in your body, glucose, is a double edged sword and how flattening sugar levels in your bloodstream is key to less cravings, improved mood, better weight control and less risk of cardiovascular disease, dementia and depression.

My guest is Jessie Inchauspé, (in chow spe) who is on a mission to translate cutting-edge science into easy advice to help people improve their physical and mental health by knowing more about their glucose levels.

Jessie holds a degree in mathematics from King's College London, a degree in biochemistry and her first book, Glucose Revolution, she shares her discovery about the essential role of blood sugar and the surprising hacks to optimise it while still eating the foods we love.

Today we talk about:

The importance of adequate glucose
Why blood glucose variability and the velocity of change in your blood glucose is important to know
How excess sugar impacts your mitochondria, DNA, inflammation, oxidative stress and glycation levels
Why keeping Insulin levels steady is important
Glucose flattening hacks
How the order of food consumption impacts blood sugar
Why curry is good for breakfast
Vinegar before meals
And how a post dinner walk could be good for sleep and cravings

A bit of housekeeping, we discuss normal ranges of glucose in mmol/l as 4.0-7.0 fasted and under 8.0 2 hours after eating. But, your individual target range for your blood sugar levels may be different, especially if you have a metabolic condition and your healthcare team will agree with you what that should be. Do not use this podcast episode or any other material from The Doctor’s Kitchen as a replacement for medical advice.

It’s important to remember that glucose isn’t everything. As we say at the end of the pod, just because your glucose level is flat does not necessarily mean that you’re eating the healthiest diet and it should be seen as just one of those many levers that we can use to optimise behaviour change and positively impact our physiology.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Sweet potato chickpea salad with sumac and tahini dressing’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#143 Transformative Tech with Nichol Bradford

Wed, 30 Mar 2022 02:00:51 GMT

Technology. The pace of change in our lives is immense. During my relatively short span as a doctor I’ve witnessed vast changes in how we use technology in medicine, from the books that are now apps, to the large machines that are now handheld devices in addition to genomic sequencing and the promise of personalised medicine.

Talking with me today is Nichol Bradford, CEO & Founder of the Willow Group and the Executive Director and co-founder of the Transformative Technology Lab. She co-founded and built transformativetech.org, a global ecosystem dedicated to educating, gathering, and activating wellbeing tech founders, investors, and innovators. She helps founders leverage exponential tech for mental and emotional wellbeing, social and emotional wellness, and human potential.

She’s also a lecturer at Stanford University, has an MBA from the Wharton School of Business, and attended Singularity University’s Global Solutions program.

What’s even more impressive about Nichol is that she held executive positions at a number of gaming companies including Activision Blizzard and Disney, and as it turns out there is a lot that the wellness industry can learn from these industries.

We talk about Nichol's journey to gaming, her experience working in Asia, what transformative tech entails, the health insights that technology can provide us and the emerging technologies that excite Nichol the most.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy Lemon and Ginger Thai Curry which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#142 Inspirational Nourishment with Jane Clarke

Wed, 23 Mar 2022 03:00:38 GMT

I love hearing people's stories and today’s story is hopefully uplifting and will put a smile on your face because Jane is a true inspiration to budding health and wellbeing entrepreneurs and those who want to create social change.

Jane is a dietitian and Cordon Bleu chef with more than 30 years’ experience in the nutrition industry. She is the author of 9 best-selling books. She worked with Jamie Oliver on several of his projects, including the School Meals revolution, which showed that people-power can bring about social change. It is with this same mindset and passion that she is leading Nourish by Jane Clarke, which provides a solution to the problem of undernourishment and provides empowerment and inspiration to those who are vulnerable or facing a health challenge.

You’ll hear about Jane’s career in nutrition that has spanned 3 decades including:

Getting involved in Jamie’s School Meals
A shocking story about what happens when you challenge the powerful food industry
Her personal health struggles with endometriosis
Starting the UKs first private dieticians clinic and working with David Beckham
Her experience with dementia and her dad
The inspiration behind her new product

I wanted to talk a bit about the entrepreneurial aspect of her journey in a similar way to how we’ve done on previous podcasts with Prue leith and Liz Earle. I truly believe in the power of expert, mission led businesses to ignite sustainable change.

Our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my “Medicinal Veggie Broth” which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#141 Being Productive, Authentic and Vulnerable with Ali Abdaal

Wed, 16 Mar 2022 03:00:47 GMT

*Explicit Language Warning* for this episode

On the show today we have a productivity guru, one of the world's biggest Youtubers and one of the most authentic people online and in person that I’ve met. Ali Abdaal. Ali pretty much shares all aspects of his life including business, his decision to leave medicine, personal life and even his bank account.

Today we talk about:

Money, health and happiness
Making work fun and ultimately what leads to productivity
Ali’s background growing up in South Africa
Starting his first business as a teenager
How losing out to a scammer led to him starting a business at med school
How he is putting into practice what he preaches
How he maintains authenticity and vulnerability online
Our inherent narcissistic selves and why we should lean into it
Changing ones mindset to enjoy and find beauty in the mundanity of life
Practical spirituality

Ali started his YouTube journey in 2017, making videos about study techniques and his medical school experience. The channel grew dramatically over the next two years, and began to cover broader topics like productivity, wealth, and how to lead a happier, more fulfilled life. Ali currently has 2M+ subscribers, a total of almost 150M views, and posts new videos every week. His new podcast Deep Dive with Ali Abdaal debuted at #1 in Education on the Apple Podcasts charts. Each episode features a new guest, and Ali delves into the minds of these entrepreneurs, creators, and other inspiring people to uncover their journeys towards finding joy and fulfilment. Ali also co-hosts the podcast Not Overthinking with his brother Taimur, where they laugh, bicker, critique each others’ life choices, and discuss the human condition (sometimes with a guest, like Justin Kan). Ali has been a guest on several podcasts including The Diary of a CEO, Noah Kagan Presents, and The Daily Stoic.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe Squash and Salmon Tray with Miso Chilli which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#140 Gut Health for Kids with Dr Vincent Ho

Wed, 09 Mar 2022 03:00:31 GMT

Allergy is on the rise. It affects 1 in 5 adults, and the rise in children is astonishing.

1 in 3 will suffer asthma

1 in 6 will suffer eczema

And there has been a huge rise in food allergy now affecting 1 in 13 children, including a 5x increase in peanut allergy.

All this brings a huge amount of disruption to peoples lives, fear and the rising wait times for allergy clinics is a well known phenomena. Working as a GP and in A&E, I have seen 1000s of children with these issues and that’s why I wanted to talk about what things we can do to prevent food allergy using the research available today.

Dr Vincent Ho is a clinical academic gastroenterologist and Senior Lecturer at the School of Medicine, University of Western Sydney. He is also a practising gastroenterologist. More recently he published ‘The Healthy Baby Gut Guide‘. A book packed with sensible advice, surprising scientific discoveries and a nutritionist-approved nine-week infant meal plan to help you navigate the introduction of foods for your baby which I think is essential reading for every parent and parent-to-be.

There’s lot to cover today but by the end of the episode you should be able to understand:

The concepts of immune tolerance and the hypotheses behind why we are seeing a rise
Why early exposure to common allergenic food is key
The genetic and environmental links allergy including BPA and phthalates
What the first 1000 days refers to and why this is critical for supporting a normal immune system
How maternal diet impacts food allergy
The evidence for supplements such as fish oils, probiotics and vitamin D for mothers
The benefits of breast milk, probiotics and a diverse diet for kids
How to introduce known allergens into your babies diet from 6 months in a systematic and safe manner using an anti-allergy meal plan
And the future for allergy therapy

This is a fantastic episode and if you’re looking to get pregnant or have a high risk for allergy, I highly recommend Vincent’s book, it’s a wonderful resource.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Crispy Black bean bowl’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#139 Eating for Skin Health with Dr Rupy

Wed, 02 Mar 2022 03:00:33 GMT

Download the Doctor’s Kitchen App here - https://apple.co/3G0zC0Z

In this series of episodes, I want to go over some of the studies we used to create recipes for 6 health goals (1) Skin health, (2) Mental health, (3) Brain health, (4) Inflammation, (5) Heart health and (6) General wellbeing.

Today’s deep dive is all to do with the skin. Forgive me if the initial part of this pod is a bit too basic, but I think it’s important to get the fundamentals right, give you an understanding of the organ that we’re talking about and then bring in the nutritional medicine and lifestyle components.

I talk about how we used this information to create recipes in the app to ensure that the recipes in the app are using evidence-based eating principles and ingredients to create flavourful and practical recipes for everyday meals.

You’ll learn about how the gut is related to skin health, specific nutrients, eating patterns and ingredients that have been researched as well as the mechanisms behind why they improve skin.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is the Courgette Korma which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Click this link to check out the recipes and app

Click here to join the newsletter and 7 day meal plan

Click here to check out the socials

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BONUS EPISODE: Building fitness habits with Paul Johnson from Nuffield Health

Mon, 28 Feb 2022 08:00:34 GMT

This is a special episode sponsored by Nuffield Health, the UK’s largest healthcare charity whose purpose is to build a healthier nation, connecting your health and wellbeing through a range of services across gyms, clinical and emotional wellbeing services.

Myself and Paul Johnson - who is the Clinical Fitness National Lead at Nuffield Health and registered Graduate Sport Rehabilitator - will be exploring how we can introduce small daily habits to our life to ensure we’re making healthier choices across 2022 because ‘How you feel tomorrow, starts today’.

Paul is accountable for the quality assurance of Nuffield Health’s charitable Flagship programmes and the professional leadership of their Rehabilitation Specialists. Prior to his current role, Paul was a Fitness & Wellbeing Manager at a Nuffield Health gym and before that, spent many years as a Personal Trainer helping clients to achieve their health and fitness goals.

Paul and I will be sharing some easy, accessible tricks which will help you get started on your wellness journey in 2022 including:

Getting into the psychology of why you want to start a fitness regime

Determining your motivations

Scaling down your routine into achievable steps

The small changes that add up to your total energy expenditure over 24 hours

What to do when you fall off the wagon

And laying the foundation for routines, exercise appointments,

This is a quick short and sharp episode, so let’s dive in.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

nuffieldhealth.com/gyms

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#138 Why We Will Live Past 200 years with Sergey Young

Wed, 23 Feb 2022 03:00:57 GMT

I am fascinated with the science of longevity and I think this is probably the most disruptive area of science and technology that will have huge implications for not only health but also drastically impact culture, society and the planet.

We’ve spoken to longevity researchers in the field, but today I wanted to open up the conversation to the drivers of this research area.

Sergey Young is a longevity investor and visionary with a mission to extend the healthy lifespans of one billion people. To do that, Sergey founded the Longevity Vision Fund to accelerate life extension technological breakthroughs and to make longevity affordable and accessible to all. Sergey is on the Board of Directors of the American Federation of Aging Research (AFAR) and is the Development Sponsor of the AGE REVERSAL XPRIZE, a global competition designed to cure aging.

His recent book, The Science and Technology of Growing Young is a Wall Street Journal and USA Today bestseller. Sergey works closely with and is invested in the research and companies of people like Dr. David Sinclair who’s been on the podcast, Dr. George Church, and Dr. Steve Horvath.

Given the advancement of science and technology in the field of life sciences, it is Sergey's belief that those who are very healthy in 15 year's time, will live to 150+ years old.

We talk about the key areas that will disrupt healthcare in the next 5 to 10 years including:

Gene Therapy
Longevity Drug discovery and development
Regenerative medicine

And we glimpse into the future and talk about the inevitability of Radical longevity extension

The IOB - internet of bodies
Using AGI to power medicine
And the unsettling topic of transhumanism

Today’s episode will take a bit of open mindedness, but I think one thing is for sure, the direction of travel is certainly increasing health and lifespan. For that reason, we need to start having these unnerving conversations.

Stick around to halfway through because I ask about Sergey’s daily routine of exercise, supplements, longevity habits and diet, and if you’re an avid listener to the podcast you’ll be pleased to know that pretty much everything that I talk about with Sergey and his longevity activities align with what we talk about here on this podcast!

The podcast recipe of the week is my “Sulforaphane Saute” a recipe packed with anti-inflammatory ingredients including broccoli, edamame and a delicious sesame dressing that

you can find on the app here: https://apple.co/3G0zC0Z.

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#137 The Diversity Diet with Dr Megan Rossi

Wed, 16 Feb 2022 03:00:52 GMT

The benefits of a diverse and colourful diet are huge, and here to talk with me about it today is my colleague and friend Dr. Megan Rossi. A registered dietician with an award-winning PhD in gut health and Research Fellow at King’s College London. Megan is currently investigating nutrition-based therapies in gut health, including pre- and probiotics, dietary fibres, the low FODMAP diet and food additives as well as running a gut health clinic in Harley Street.

Her latest book “Eat more, Live Well” is a Sunday Times Bestseller for good reasons. It’s a brilliant resource for people wanting to learn more about the benefits of a happy gut, how it can improve mood, energy, weight and more. Plus, Megan has included some brilliant meal plans for different gut needs.

Today we talk about a host of topics including:

The benefits of of a diverse diet
Why we should be eating 30 plant points a week
Training your taste buds to prefer plants
What a healthy microbiota looks like and the role of testing
Probiotics for immune support and skin conditions and skin aging
And how to reduce bloating when you’re eating more plants

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘coconut chickpea daal’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#136 The Coffee Episode with Alex Manos and Alex Higham from Exhale Coffee

Wed, 09 Feb 2022 03:00:47 GMT

I LOVE coffee. I love the ritual of my morning cup, I love the smell, the rich aromas, the flavour. I got into the coffee scene during my time in Australia and my obsession has continued. And if you’re interested in the benefits of coffee, then this episode is going to be for you!

Roasted coffee is a complex mixture of thousands of bioactive compounds, and some of them are recognised to have health-promoting properties. Things like the polyphenols, the products of roasting the beans and even the caffeine itself. A lot of people ascribe these benefits to the antioxidant profile of the chemicals they contain which have also been shown in lab, animal and human studies to be anti-inflammatory. But, the mechanisms that support its potential impact on reducing the risk of a number of conditions may be a lot more complicated.

It’s fairly well recognised that habitual coffee consumption is associated with a lower risk of diseases, like type 2 diabetes, dementia, chronic liver disease and even certain types of cancer., but there are a number of coffee paradoxes. For example, it is well known to raise blood pressure in the short term, but it’s associated with lower rates of cardiovascular disease?

I’ve got Alex Manos and Al Higham from Exhale coffee to talk about everything you’ve wanted to know about coffee. Exhale Coffee launched in lockdown 2020 and is the first coffee in the UK to be sourced and roasted for your health as well as your performance. It’s organic and speciality grade but uniquely, through 9 different independent lab tests, is high in healthy plant phytochemicals, or polyphenols, and some vitamins.

We talk about sourcing beans, the effect of stressed crops and how that develops the flavour as well as the health benefits (xenohormesis), the process of extracting the bean, how you roast it for a better taste and health profile. The different brew methods and why that would impact the amount of bioactives in your cup, the process of decaffeination and if you can preserve the health benefits, and we do a nerdy dive into the mechanisms of why coffee may have health benefits.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

You can try the coffee for 40% off with the code RUPY at check out : www.exhalecoffee.com

Disclaimer: I have a role as advisor for Exhale Coffee that I want to declare and it’s because I believe in the founding principles of this family company, the way they go about creating the product has so much attention to detail and I love the flavour!

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#135 Food for the Menopause with Dr Louise Newson

Wed, 02 Feb 2022 03:00:30 GMT

What we’re talking about today will impact 50% of the population, 100% of the time

Yet we don’t prepare for it. There are no specific clinics within the NHS solely dedicated to the treatment of this expected condition. There is incomplete and misleading information and relatively little ongoing research on how to tackle this problem.

To compound this dire scenario, this condition impacts multiple parts of the body. Bone health, heart health, brain health, skin health, mental health, sexual wellbeing. AND it costs 100s of millions (if not billions) of pounds in direct healthcare costs as well as loss in productivity and quality of life.

If you’ve seen the title of today’s podcast, you’ll know I’m talking about the menopause. But if you were confused and were not immediately getting the answer, I don’t blame you. The menopause is shrouded in secrecy, stigma and unfortunately millions of women across the world are simply not getting access to life changing treatment … which we already have!

Dr Louise Newson, author of the No. 1 Sunday Times bestseller Preparing for the Perimenopause and Menopause, is my guest today and is one of the UK’s leading menopause specialists determined to help women thrive.

I love this book and am gifting it to many colleagues because Dr Louise demistifies the menopause and equips the reader with evidence-based advice and practical tips on: HRT treatment options, why menopause should be referred to as a longterm hormone deficiency, and how the right treatment complemented by optimising sleep, nutrition, exercise, and mental health can be so effective. If that wasn’t enough ...

Dr Newson is a GP and menopause specialist and holds an Advanced Menopause Specialist certificate with Faculty of Sexual and Reproductive Healthcare and the British Menopause Society. She produces evidence-based free content for women about the perimenopause and menopause on the menopausedoctor.co.uk website and social media. She is also the founder of the not-for-profit company, Newson Health Research and Education, the award winning free ‘balance’ menopause support app and The Menopause Charity.

Stick around for my top tips on diet, exercise and longevity at the end. Remember you can find all this information and more at thedoctorskitchen.com and sign up for the newsletter where I share practical tips on what to eat, listen to, read or watch once a week to help you live a healthier lifestyle.

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#134 The Recipe App You Need To Get with Dr Rupy

Wed, 26 Jan 2022 03:00:31 GMT

This week I launched the first Doctor’s Kitchen app! It’s been a labour of love for over 3 years and finally you can check it out right here! - https://apple.co/3G0zC0Z

In today’s podcast I’m going to talk you through why this is not your average recipe app, how much research has gone into creating this simple, easy to use product and why I’m asking you to come on this journey with me.

I talk about:

What features the app has today
How we created health goal filters using a simple algorithm
The process of starting the research for creating the app
The amount of monetary investment it takes
The 1000s of responses to surveys we collected to shape what the app looks like
How we will evolve the future of Doctor’s Kitchen with your help
Full transparency in how we do things

I’m going to work super hard to make sure that this app is the most valuable in your library and I truly hope that this app is going to deliver tangible benefits to you and your family.

Remember, you can join the newsletter for free at thedoctorskitchen.com/newsletter where I share tips on what to eat, read, watch or listen to every week to help you live a healthier, happier life.

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#133 Food Addiction with Dr Nick Fuller

Wed, 19 Jan 2022 03:00:42 GMT

Can we be addicted to food? This is quite a hot topic and one that is more relevant than ever. On the one hand we have food companies and respected scientists telling us that food addiction is a myth. Because we don’t see people smashing windows or stealing money from loved ones to fund a ‘hamburger habit’, the concept of food addiction is farcical.

On the other hand, recent work on food use disorders has demonstrated that the same neurobiological pathways implicated in drug abuse also modulate food consumption.

And if we consider Obesity costs the UK £47bn a year and has the second largest impact on the economy of 3% GDP (after smoking), we really should properly discuss whether food addiction is real and plays a role.

On the podcast today we have the amazing obesity researcher Dr Nick Fuller who brings together a diversity of skills having held positions in both the industry and academic sectors. His current position as commercial and industry program leader within the Charles Perkins Centre at the University of Sydney involves working with government and industry to identify and develop cost-effective treatments for the treatment and management of obesity and related physical and mental health disorders.

He is also the author of three best-selling books on the Interval Weight Loss program and Nick's work has resulted in policy change in the field of obesity and metabolic disease and his research has been published in The Lancet and JAMA.

Today we talk about:

What addiction entails
How the brain shapes food choice
The body’s regulation of food intake which involves a complex set of peripheral and central signaling networks.
The impact of environment, stress and psychological state in food choice
Practical tips to avoid or rewire food choice
How to start new behaviours and how long it will take

Remember you can find all this information and more at thedoctorskitchen.com and sign up for the newsletter where I share practical tips on what to eat, listen to, read or watch once a week to help you live a healthier lifestyle.

Socials

https://www.intervalweightloss.com.au

https://twitter.com/drnickfuller

https://www.facebook.com/intervalweightloss/?ref=settings

https://www.youtube.com/channel/UCE1PVJsJQIOmoLh94CxPIxg

https://www.instagram.com/intervalweightloss/?hl=en

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#132 Saving Lives in Slow Motion with Dr Ayan Panja

Wed, 12 Jan 2022 03:00:21 GMT

Today’s show is a little bit different from the norm. I’m catching up with good friend of mine and fellow GP, Dr Ayan Panja. You’ll recognise him from previous episodes where we discussed heart and brain health and he has been practising medicine for 22 years since qualifying from Imperial College School of Medicine (my old university).

He co-founded and teaches on the RCGP accredited course “Prescribing Lifestyle Medicine”, he’s writing a book that I cannot wait to read, due for publication in January 2023, plus he’s the host of a brilliant podcast called “Saving Lives in Slow motion”.

This is where Ayan takes 15 minutes of your time to give his perspective on health and wellbeing which is “quietly-mind expanding” as he puts it. Informal, but professional and very very listenable. So good in fact, that I’ve embedded one of my favourite episodes that you’re about to listen to before me and Ayan chat on my podcast. This is on medical myths it runs for about 12 minutes and then you’ll hear me and Ayan talk about a number of other topics:

Bereavement
Lifestyle Medicine
Ayan’s new book
Why medics need to take a break
Some of our favourite UK artists

Do check out thedoctorskitchen.com for links to everything we discuss today and the eat, read, listen newsletter that I send once a week!

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#131 Dr Rupy’s 2021 Wrap Up!

Wed, 15 Dec 2021 03:00:48 GMT

Hey, I’m basing this end of year podcast on my newsletter format where I share something to Eat, Read, Watch or Listen to every week. Today, I’ll be talking through my top 3 book suggestions, 3 podcasts I reckon you should listen to or revisit from my archive and 3 brilliant movies and series to watch!

Read:

How to Live well Prof Robert Thomas

The Pain-Free Mindset Deepak Ravindran

The Paradox of Choice Barry Schwartz

Listen:

Sustainable weight loss Dr Nick Fuller

Watercress as Medicine Dr Kyle Stewart

The female ageing brain Dr Lisa Mosconi

Watch:

Road Runner

High on the Hog

Meat me Halfway

Catch the links to them all and the references to what was discussed on thedoctorskitchen.com website where you can also sign up to the newsletter!

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#130 Why South Asians are at Worse Risk with Professor Jaspal Singh Kooner

Wed, 08 Dec 2021 03:00:28 GMT

https://www.sabiobank.org/

If you’re listening to this and you are of South Asian descent, this episode might be a bit of an uncomfortable listen. Because what we’re chatting about today is why, despite the advances in medicine, people of south asian origin are twice as likely to suffer cardiovascular disease, three times more likely to have diabetes as well as many other related diseases that you can think of including cancer and dementia. And I know the title of this pod is “Why south asians are at worse risk”, but the honest answer as you’ll hear from my guest today, is still “we don’t have a good idea”.

This is why, if you are between the ages of 18-85 and of South Asian heritage, no matter if you are of mixed background or whatever, look at the description in the podcast notes on your pod player right now. There is a link right at the top of this episode for the BIOBANK study at sabiobank.org. Click on the link, stop listening to this pod for 5 minutes and book an appointment immediately at https://www.sabiobank.org/

My guest today is Professor Jaspal Kooner, who is leading the South Asia Biobank Research study. Professor Kooner is one of the leading cardiologists in the country with over 30 years’ experience in the treatment of general cardiovascular disorders. He is a Consultant at Imperial College Healthcare Trust, and an active researcher who has pioneered some major discoveries and published numerous times in journals such as Nature including research revealing novel genetic variants that underlie coronary heart disease, type-2 diabetes, obesity, and other highly prevalent disorders.

I think this podcast is going to be a real inspiration particularly for young medics out there, or even people thinking about medicine. Prof shares his stories of his upbringing in Nairobi and his move to Kent in England, plus his journey to medicine, his thoughts on medical education today, when he first learnt of the disparity between health in certain populations as well as how he navigated the system.

Full show notes can be found at www.thedoctorskitchen.com.

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#129 Lessons from the Edge with Aldo Kane

Wed, 01 Dec 2021 03:00:43 GMT

What can we learn that’s relatable from a modern day action man, who trained as a marine commando and sniper, who runs into active volcanoes, risks his life interviewing Mexican Narcos, survived Ebola and broke the Guiness World record for rowing across the Atlantic Ocean?

Well it turns out quite an incredible amount!

Aldo Kane is an Adventurer, Explorer, a Fellow at the Royal Geographic Society, Producer, Author & TV Presenter with a penchant for the world’s most dangerous, extreme and remote locations. Aldo was recently the on-screen Expedition Leader for National Geographic’s latest flag-ship feature length Natural History series One Strange Rock, hosted by Hollywood star, Will Smith. This saw Aldo lead a prominent American Scientist deep inside one of Africa’s most dangerous volcanoes whilst it was erupting and the description of this in his book “Lessons on the Edge” is absolutely riveting!

Over the last 7 years Aldo has worked on many ground-breaking (and as he describes them “fairly tasty”) TV shows! He’s been held at gunpoint, charged by black Rhino, abseiled into an active volcano, escaped Ebola and dived on Captain Kidd’s pirate ship, and that’s just the last year or two. Aldo has appeared with Hollywood A-Listers like Tom Hardy, Adrien Brody & Henry Cavill in some of the most extreme environments on earth.

We talk about so many themes today:

Mental fitness
Compartmentalising
Flow states
Consistency over Skill as the secret to success
Stoicism
Grounding

A bit of background if you haven’t seen him on one of his many TV shows. Aldo joined the Royal Marine Commandos at the age of just 16 and went on to become one of the youngest Elite Commando Reconnaissance Snipers in the UK armed forces. No mean feat with the hardest, and longest infantry training in the world. Aldo saw active military service from Northern Ireland to the Middle East and became a survival expert in many environments.

As you will hear today, he’s probably one of the humblest and nicest people I’ve ever had the pleasure of interviewing. Calm, collected, jovial, chatty and altogether ‘grounded’, as I would describe it. I could have chatted to him easily for hours, but instead I recommend you either read or listen to his book “Lessons from the Edge” that you can find in all good bookstores. A fantastic book for Christmas, it is perfect escapism.

Just a bit of warning, the language is a bit salty on this episode. So just take care if any kids are listening in. And remember check out thedoctorskitchen.com newsletter where I share weekly mindset tips, many of which Aldo puts into practice when he’s in extreme environments, such as breathwork and reframing.

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BONUS Episode - Why Community Kitchens are Essential with Sarah Bentley from Made in Hackney

Mon, 29 Nov 2021 03:00:23 GMT

www.crowdfunder.co.uk/noonegoeshungry2022

If you love listening to passionate and enthusiastic visionaries, You’re going to love my guest today. Sarah Bentley is the founder of plant-based community cookery school Made In Hackney.

They fired up their hobs for the first time in 2012 and if you’ve been listening to the show for a while, you’ll know that I’ve been a supporter and ambassador for them since 2016.

The school delivers cookery and food growing classes across London with the aim to inspire people to grow, cook and eat more plants for the benefit of both human and planetary health. I’ve led a few classes in the past and they are wonderful celebrations of food, community and culture.

Their work crosses the fields of food justice, climate action, community cohesion, health equality and so much more. And now, thanks to their online programme, people can experience Made In Hackney's multicultural plant-based global cuisine focused classes from anywhere in the world.

In addition to their cookery classes the school provides free nutritious meals delivered by cycle courier to households in need of food support. This was a service started in response to the pandemic that left vulnerable people at risk of hunger and I’m glad to say that this service is still up and running and has been added as yet another service that MIH will offer their community in 2022. They are crowdfunding to support this service here: www.crowdfunder.co.uk/noonegoeshungry2022 for another year so if you’re interested and fired up to support them.

Prior to founding Made In Hackney Sarah was a freelance journalist with a specialism in reggae music and was a community food grower and gardening teacher. You’re going to hear more about her story right now. Enjoy!

Check out www.thedoctorskitchen.com for full show notes and details on this and all other episodes.

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#128 Why We Make Bad Food Choices with Jack Bobo

Wed, 24 Nov 2021 03:00:58 GMT

How does our food environment dictate our health? Well, as it turns out it’s incredibly important! Can you believe that in the 1950s and 60s, Americans had comparable obesity levels to the Europeans? What shifted their diets, and ultimately their waistlines, is a number of factors including public policy on nutrition, but also the food environment including portion sizing and the sheer number of choices involved in food consumption.

Jack Bobo is the author of ‘Why smart people make bad food choices.’ He is also the CEO of Futurity, a food foresight company that advises companies, foundations and governments on emerging food trends and consumer attitudes and behaviors related to the future of food.

Recognized by Scientific American in 2015 as one of the 100 most influential people in biotechnology, Jack is a global thought leader and previously served as the Chief Communications Officer and Senior Vice President for Global Policy and Government Affairs at Intrexon Corporation. Prior to joining Intrexon Jack worked at the U.S. Department of State for thirteen years as a senior advisor for global food policy.

Today we’ll talk about

Information overload in the grocery aisles
How decision fatigue affects your ability to eat well
Why what you believe to be eating can have a powerful physiological effect
Choice Architecture
Designing a deliberate foodscape that delivers health outcomes.
And what we can learn from the infamous Google canteens that could be applied to the outside world

As always check out thedoctorskitchen.com for recipes, our community and links to items discussed on the show.

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BONUS Episode: The Power of Gratitude with Myra Ali

Mon, 22 Nov 2021 03:00:50 GMT

What an amazing conversation of positivity, mindset and resilience you’re about to hear today.

Myra Ali is a freelance celebrity and lifestyle journalist, and BBC Guest Editor with bylines in British GQ, BBC, Marie-Claire, and the New York Post. She Interviews A listers such as Tom Holland, Riz Ahmed, Samuel L Jackson, Jake Gyllennhaal, Timothy Chalamet to name a few.

Myra’s story, however, is much deeper than the glossy magazines she writes for and the red carpet events she attends. Myra was born with the rare condition of 'butterfly skin' , epidermolysis bullosa. An extremely rare, life-threatening skin condition that causes her body to blister and tear, and as a result of surgeries has left her with physical disability too.

Growing up with such a severe and disfiguring condition had a significant impact on her self confidence, ability to make friends as well as choose a career suited to her abilities and ambitions. But undeterred by her limitations, her incredible mindset has been key to breaking barriers and stereotypes and has landed her into the career of her dreams.

She has been open in her writing about living with her disability, and the way in which disabled women of colour can be too easily left out of the conversation. I’m delighted to showcase her incredible story with you and I hope that after hearing about her perspective on how impactful the practice of ‘Gratitude’ has been for her, you’ll also undertake a daily gratitude practice.

We talk about :

Myra’s upbringing and childhood experiences

The book titled “The Secret” and how that impacted her life

Gratitude

The connection between Spiderman and Jason Atherton

And Representation of disability in the media

Check her out @myraaliedit

I listened back to this conversation in full and I just had the biggest smile on my face. Myra is such a rockstar and I hope her story and importantly her energy really inspires you.

Do check out The Doctor's Kitchen Website for full show notes and details for this and all other episodes

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#127 Why Calories Don’t Count with Dr Giles Yeo

Tue, 16 Nov 2021 03:00:54 GMT

Do you calorie count? You’re not alone. It’s a multi-billionaire dollar industry for weight loss, nutrition labelling and of course mandated on food packaging in most countries. Calorie counts are hard to miss. But how accurate are they?

Giles Yeo is a geneticist with over 20 years' experience dedicated to researching obesity and the brain control of food intake. He obtained his PhD from the University of Cambridge and assisted the pioneering research that uncovered key pathways in how the brain controls food intake. His current research focuses on understanding how these pathways differ from person to person, and the influence of genetics in our relationship with food and eating habits. Giles also moonlights as a science presenter for the BBC and you will no doubt recognise him from a string of programmes.

We talk about:

The Inaccuracies of calorie measurement

Our lack of understanding about the composition of food

The impact of individual differences

Other determinants of weight control

How we got to the calorie calculations

How we expend energy - through BMR (basal metabolic rate), physical activity and dietary thermogenesis

As well as why protein is more satiating

His fantastic 8-part podcast series ‘Dr Giles Yeo Chews the Fat’ is also available to listen to online, featuring myself as well as the Van Tullekens, Adam Rutherford.

Find show notes and sign up to the eat, read, listen newsletter at www.thedoctorskitchen.com

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#126 “Meat me Halfway”, Reducetarianism with Brian Kateman

Wed, 10 Nov 2021 03:00:44 GMT

Finally, I can say I watched a genuinely balanced documentary about food and the environment. I’ve seen all the classics: “What the Health”, “Forks over Knives”, “Gamechangers”, “Food Inc” “Seaspiracy” and others like “Kiss the Ground”. I’m constantly asked about it on social media and friends. Did you see INSERT DOCUMENTARY NAME. What did you think? And invariably I always have to point out the flaws, the biases, the shock tactics, the spin.

But this documentary is refreshingly different. “Meat Me Halfway” produced by my guest today, Brian Kateman, is a documentary about finding common ground at the dinner table. It poses more questions than answers and it allows you to make your own mind up. It doesn’t have a clear ideology woven through the narrative and it’s more exploratory than it is explanatory or defensive.

When I was watching the movie, I made notes to pick up on with Brian when I knew I was going to speak to the documentary host, but a little later in the movie they discussed the nuance of that topic. I didn’t have any follow up questions to the answers they posed at the end of the movie, because there weren’t any answers. This is complicated.

And the conversation we’re having within our own avocado toast eating echo chambers, centres around idealism rather than practicality. And this is why I thought this documentary was particularly great.

Brian is also co-founder and president of the Reducetarian Foundation, a non-profit organization dedicated to reducing consumption of meat, eggs, and dairy to create a healthy, sustainable, and compassionate world. The ‘Meat Me Halfway book’ is out next year and ‘The Reducetarian Cookbook’ is available in all good bookstores.

Listen the end where I reveal my favourite meat alternatives and hacks to reduce your meat consumption whilst maintaining a nutrient dense diet. Plus you can find links to the movie at www.thedoctorskitchen.com where you can also sign up to our weekly newsletter.

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#125 Why You Can’t Lose Fat with Dr Sylvia Tara

Wed, 03 Nov 2021 03:00:14 GMT

Today I’m talking with Dr Sylvia Tara all about the internal and external forces that govern fat. How we gain fat, how we lose fat, why your body refuses to let go of fat and how you navigate the confusing diet and fitness world that is constantly telling us that it’s all about calorie balance.

It’s not that I don’t believe in calories (obviously they exist), but it’s certainly not the most important factor when it comes to weight control for a lot of people. And for too long, people who have failed on diets and find themselves on a downward spiral of negative emotions and feel that they don’t have anything to blame other than poor will power. Today, we are going to explain why that’s not necessarily the case.

Dr Sylvia Tara has a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. As a biochemist, she was driven to get to the bottom of fat’s mysteries and the reasons it vexes us, plus her own struggles with weight and dieting. Her book “The Secret Life of Fat” frames our conversation today and we largely speak about how Gender, Genes, Bugs and even Viruses can determine whether one person absorbs 120 calories and another can absorb 80 calories from the same bowl of cereal labelled as 100. Sounds impossible, but it’s true.

We discuss the complex biology of fat, how it resists loss, and what to do to remove stubborn fat. And stick around to the end of the podcast where I summarise the main tips to help you live a healthier life that balances an appreciation for why fat shouldn’t be demonised and how to live more metabolically healthier.

The topic of weight loss may make some people feel uncomfortable. I do my best to make our conversations as compassionate and approachable as possible but please exercise caution if you feel you might be triggered by these topics. Check out the show notes on www.thedoctorskitchen.com and sign up for my weekly Eat, Read, Watch newsletter.

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#124 Fix your Pain with Dr Deepak Ravindran

Wed, 27 Oct 2021 02:00:48 GMT

Today, I think I found my new favourite person. Somebody whose experience and intellect I respect and look up to. I am confident that if you love listening to this podcast you’ll love him too.

And I’m going to put this out there. If you know anyone who works in the NHS. A nurse, doctor, physio, dietitian, administrator, manager, literally anyone. Gift them this book: THE PAIN-FREE MINDSET. Not just because pain is a silent epidemic affecting over 25 million people in the UK alone, but because this book is just as much about how we change our approach to healthcare from one of purely patient service, to one of patient empowerment. And this eloquently written book describes how, with an open mind, how we all can create transformative change for patients and ourselves.

Dr Deepak Ravindran is an NHS consultant in pain medicine and what he describes as an ‘upstreamist’ with a trauma informed approach to pain practice. As you’ll hear today, he takes a truly holistic, trauma informed and integrated approach to pain management, who has a deep appreciation for the role of lifestyle, nutrition and the overlap between pain.

He has over 20 years of experience in Pain Management and is Clinical Lead in Pain Medicine at the Royal Berkshire Hospital in Reading, Berkshire, UK. He is also one of the very few consultants in the UK who holds triple certification in musculoskeletal, pain and lifestyle medicine.

Today we’re going to learn all about Pain. The origins of pain, how pain is your brains interpretation of nociceptive signals and how, specifically in chronic pain, this can be affected by nutrition, emotional history, experience, childhood and many other influences. Foods for pain, supplements, psychological therapies and more.

Strap in, because this is going to be a fantastically useful podcast, and I do hope you share it with loved ones, friends and family. Do check out newsletter www.thedoctorskitchen.com where I share recipes every week plus suggestions on what to read, listen to or watch every week.

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#123 My Eczema Journey with Dr Ruth Cammish

Wed, 20 Oct 2021 02:34:32 GMT

Eczema is the topic of today’s conversation with Dr Ruth Cammish. An NHS GP, a GP trainer and the Regional Director for the British Society of Lifestyle Medicine in Manchester. She has been a GP for 13 years, mostly working in a deprived inner city area and her own experiences as a patient with severe eczema has highlighted how holistic care is a vital part of any long term condition, especially chronic skin diseases. You’ll hear about how Dr Ruth suffered severe eczema her whole life, ending up on cyclosporin, an immunosuppressant medication and discovering topical steroid withdrawal.

As a practice doctor, Ruth and her colleagues have been awarded a CQC ‘outstanding’ rating, twice, based on their approach to their patient population which includes group consultations, an exercise class for COPD patients and their work for vulnerable patients.

On today’s podcast you’ll learn about:

What eczema is and who it affects
The link with food intolerance and allergy
“Topical Steroid Withdrawl” and how that occurs
The mechanisms behind eczema as a disease
How to approach an eczema patient
Environmental triggers - temperature, pollen, pollution, dust
Household irritants - skincare products, beauty care, clothing, laundry detergents
Stress and why it triggers the immune system
Diet, Gut health, Nature therapy and more
Supplements and Skin

Dr Ruth can be found on Instagram @drruthskinjourney and I really hope you enjoy the show.

Please see The Doctor's Kitchen website for full show notes on this and all other episodes

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#122 Collagen, Acne and the Gut-Skin Connection with Dr Harriet Holme

Wed, 13 Oct 2021 02:00:15 GMT

Skin, lifestyle and diet. Perhaps some of the commonest things I get asked about by patients, the doctor’s kitchen community and honestly one of the least understood at this point. In today’s episode we dive into acne, a bit about the gut skin axis, we also talk about Dr Harriet’s background in science from the lab to the plate or pill as well as our thoughts on collagen! Make sure you listen to the end because I summarise my thoughts on diet, lifestyle and supplements for healthy skin, so you don’t want to miss that.

It’s always a pleasure having Dr Harriet on the pod. Her experience as both a frontline clinician, scientist and registered nutritionist really shows and I love chatting to her.

Dr Harriet Holme is a Registered Nutritionist (AfN), and former experienced paediatrician. After studying at Cambridge University, she worked as a doctor in the NHS for over a decade before focusing on nutrition. She has a PhD in genetics and is a lecturer in nutrition.

Dr Harriet has authored two books 'Eating During Pregnancy', that she wrote to provide mums to be with credible information on pregnancy nutrition and ‘Postpartum Nutrition: An Expert’s Guide to Eating After a Baby’, to support new mums, and their journey through motherhood and weaning. Dr Harriet also has a number of virtual courses on nutrition on her website https://healthyeatingdr.com, the links to which are on the podcast show notes.

There’s also an article to support today’s podcast that you can find on www.thedoctorskitchen.com website which lists some of the evidence base used for the recommendations and I hope you find it a useful resource.

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#121 Happy Not Perfect and Mental Fitness with Poppy Jamie

Wed, 06 Oct 2021 02:00:43 GMT

I’m super excited to have Poppy Jamie on the show this week. She is such an inspiration to all entrepreneurs out there and has accomplished so much in the space of just a few years of hard graft. As you will hear on the pod she has a beautiful way of translating wisdom for a wider audience and our conversation touches on William James, Carl Jung, Shakespeare, Viktor Frankl and many more. There is so much to learn from history and if we can find a way to be just that little bit more aware everyday, the benefits accumulate.

Poppy launched the Not Perfect podcast and the Happy Not Perfect app after four years of aggregating behavioral studies and developing the app with neuroscientists, researchers, and her psychotherapist mom.

Her debut book, “HAPPY NOT PERFECT: Upgrade Your Mind, Challenge Your Thoughts, and Free Yourself from Anxiety” is a best seller and it’s here that she introduces an approach to stretch our minds that she calls “the Flex”. And this is in order to create new, healthy thought habits and overcome challenges, whilst making us a bit more “psychologically bendy”.

Poppy was also appointed as the youngest member of UCLA’s Stewart and Lynda Resnick Neuropsychiatric Hospital advisory board to consult on the wellbeing of students. She’s taken part at the first mental health talk series at Cambridge University, lectured at the UCLA Wow Summit on brain health, and delivered a TEDxTalk titled,“Addicted to Likes” about the psychological impact of social media and technology and how to reverse the damage which I recommend checking out.

I know you’re going to love this one and do check out this week’s “Eat, Listen, Read” newsletter, that you can find on www.thedoctorskitchen.com, where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

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#120 My Information Diet, Microbes and Mood plus stuff about Cheese with Dr Rupy Aujla

Wed, 29 Sep 2021 02:00:49 GMT

My producer was complaining about having to edit 2 scary pods back to back (one about the rise of fertility problems and the other about how machines will take over the world), so I thought I’d take a break from the frightening realities and bring some humour and personality back into the pod this week!

Feedback from the 100th episode was really positive and lots of you have asked about me doing some more solo ones .. so here goes!

Today I talk about:

My information diet including the 1-2 books I read a week, podcasts I listen to and how I keep diversity in my content consumption

My hack for reading really fast

A review paper I read about how to use microbe focused treatments to combat depression

Dairy fat in cheese and why it’s been paradoxically linked to better cardiovascular disease

And if you liked this episode, you’ll love my newsletter “Eat, Read, Listen” that you can find at www.thedoctorskitchen.com

Links to topics discussed in the episode:

Tech and ideas podcast - https://www.mfmpod.com/

How to take over the World - https://www.httotw.com/

The Brain health revolution podcast - https://podcasts.apple.com/mk/podcast/science-under-attack-the-battle-between-past/id1474018356?i=1000449556409

A Microbiome-Driven Approach to Combating Depression During the COVID-19 Pandemic

https://www.frontiersin.org/articles/10.3389/fnut.2021.672390/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Nutrition&id=672390

Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003763

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BONUS Episode “Scary Smart” Artificial Intelligence with Mo Gawdat

Mon, 27 Sep 2021 02:00:15 GMT

You might have noticed over the last few episodes that I’ve been keen to discuss subjects slightly leftfield of nutrition and what I’ve traditionally talked about, but fascinating nonetheless. And I hope you as a listener, who’s time and attention I value so greatly, will trust me as I take you on a bit of a ride. Because ultimately, I hope you agree that the topics I share are always very important.

Mo Gawdat, who you may remember from episode #91 Solving Happiness is a person who I cherish and with whom I had a very impactful conversation with, on a personal level. He was the former Chief Business Officer of Google [X], which is Google’s ‘moonshot factory’, author of the international bestselling book ‘Solve for Happy’ and founder of ‘One Billion Happy’. After a long career in tech, Mo made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world on “Slo Mo: A Podcast with Mo Gawdat”.

Mo is an exquisite writer and speaker with deep expertise of technology as well as a passionate appreciation for the importance of human connection and happiness. He possesses a set of overlapping skills and a breadth of knowledge in the fields of both human psychology and tech which is a rarity. His latest piece of work, a book called “Scary Smart” is a timely prophecy and call to action that puts each of us at the center of designing the future of humanity. I know that sounds intense right? But it’s very true.

During his time at Google [X], he worked on the world’s most futuristic technologies, including Artificial Intelligence. During the pod he recalls a story of when the penny dropped for him, just a few years ago, and felt compelled to leave his job. And now, having contributed to AI's development, he feels a sense of duty to inform the public on the implications of this controversial technology and how we navigate the scary and inevitable intrusion of AI as well as who really is in control. Us.

Today we discuss:

Pandemic of AI and why the handing COVID is a lesson to learn from

The difference between collective intelligence, artificial intelligence and super intelligence or Artificial general intelligence

How machines started creating and coding other machines

The 3 inevitable outcomes - including the fact that AI is here and they will outsmart us

Machines will become emotional sentient beings with a Superconsciousness

To understand this episode you have to submit yourself to accepting that what we are creating is essentially another lifeform. Albeit non-biological, it will have human-like attributes in the way they learn as well as a moral value system which could immeasurably improve the human race as we know it. But our destiny lies in how we treat and nurture them as our own. Literally like infants with (as strange as it is to say it) love, compassion, connection and respect.

Full show notes for this and all other episodes can be found on The Doctor's Kitchen.com website

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#119 Endocrine Disruptors and Fertility with Dr Shanna Swan PhD

Wed, 22 Sep 2021 02:00:26 GMT

“For our children and grandchildren” was the dedication at the start of my next guests book, Countdown, by Dr Shanna Swan, and since reading the book I now understand why. Because a man today has only half the number of sperm his grandfather had. Essentially a 50% drop in sperm counts over the past four decades. But, as you will hear, this isn’t just affecting male fertility.

Dr Shanna H. Swan, Ph.D., is one of the world’s leading environmental and reproductive epidemiologists. She is Professor of Environmental Medicine and Public Health at the Icahn School of Medicine at Mount Sinai in New York City where is also a member of the Transdisciplinary Center on Early Environmental Exposures and the Mindich Child Health and Development Institute.

After reading a controversial paper reporting the decline in sperm quality in 1992 by Carlsen and colleagues, and being part of a group tasked with ratifying the results, Dr Swan has gone on to further study this dramatic decline in sperm count around the world.

And for over twenty years, Dr. Swan and her colleagues have been studying the impact of environmental chemicals and pharmaceuticals on reproductive tract development and neurodevelopment. Her July 2017 paper “Temporal Trends in Sperm Count: a systematic review and meta-regression analysis” ranked #26 among all referenced scientific papers published in 2017 worldwide and shook the world with media outlets declaring “Who is killing our sperm”.

Today’s podcast is controversial and unpopular, but I can’t hide away from this subject matter for fear of scare-mongering because it’s one that could actually affect me personally. I’m yet to have children myself and the data is frankly scary. And if there are pragmatic decisions to make at an individual level, such as reducing exposure to plastics, petrochemicals and pesticides then I’m lucky to be in a position to actually do something about it and I’ll share that with you the listener as well.

Today you’ll learn about

The 1% effect
The rise in testicular cancer, miscarriages, infertility as well as the reduction in sperm count and testosterone
Endocrine disrupting chemicals and their lack of regulation
Body Burden
Whether phthalate or BPA free actually mean anything?
What is the threshold for these chemicals and cumulative impact?
The impact on menopause, erectile dysfunction, virility
What do we need to be talking about and campaigning for

Find out more about the book at thedoctorskitchen.com/podcasts, plus links to the studies and books mentioned in the show and sign up to the newsletter for a free 7 day meal plan.

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#118 Beat Ageing with Dr Andrew Steele

Wed, 15 Sep 2021 02:00:00 GMT

Can we beat ageing? This is the topic of today’s discussion and whilst you might think this is yet another dive into our narcissistic tendency to want to live forever and reduce the appearance of wrinkles, the field of ageing and how to reverse it ( known as biogerontology) is actually about beating cancer, dementia, strokes and all the things that become exponentially more likely after the age of 50.

Dr Andrew Steele PhD is a scientist, writer and campaigner based in London, and author of Ageless: The new science of getting older without getting old. After a PhD in physics from the University of Oxford, he decided that ageing was the single most important scientific challenge of our time, and switched fields to computational biology.

His latest book, dives into the history of ageing research, what we understand about ageing today as well as why in as little as the next few years, I as a doctor, might be able to prescribe a suite of anti-ageing drugs.

Today we talk about:

The 10 features of ageing
How we measure ageing
Senescence, Autophagy, Fasting, Mitochondria, DNA damage
Anti-ageing drugs and why senolytics are so exciting
Metformin
The supplements people are currently using for ageing
Gene and Stem cell therapy

Do check out Andrew’s book, Ageless, and thedoctorskitchen.com for links to his YouTube channel and further work in the field of ageing.

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BONUS Episode Food Systems, Health and Sustainability with Barbara Bray MBE

Mon, 13 Sep 2021 02:00:44 GMT

Today I am joined by Barbara Bray MBE- a TEDx speaker and director of Alo Solutions - a consultancy driving and delivering food safety in food supply chains and that helps develop sustainable nutrition strategies for food businesses.

Prior to consultancy Barbara worked in the Ugandan agri-business sector after graduation and then spent fourteen years in the chilled foods sector in the UK and France. Her roles covered food procurement, technical innovation and implementation of food safety systems.

As well as being a registered nutritionist, she is; Co-founder of the multi-disciplinary platform Healthy and Sustainable Food; Director of the Oxford Farming Conference; Member of the food and nutrition group at the Institute of Food Science and Technology (IFST); and Trustee of the Nutrition Society. In 2019 Barbara was awarded an MBE for services to food nutrition.

As part of her Nuffield farming scholarship her project ‘Vegetable Production For Specific Nutritional Need’ looked at international food policies and private initiatives to promote consumption of vegetables which benefit our health.

On the show today we talk about:

Regenerative farming
Organic vs Inorganic
Better farming techniques and the use of Agrichemicals
What healthy sustainable diets look like in other countries
How we can shape our food landscape
The role of government versus the consumer

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#117 Twelve Years Innocent with Raphael Rowe

Wed, 08 Sep 2021 02:00:00 GMT

On today’s podcast we’re taking a step away from the usual conversation and you’re going to hear a story. A story about a young man called Raphael Rowe and his career that was born as a result of spending 12 years in a British prison for crimes he did not commit.

This story will be triggering for a lot of people. Despite a history of criminality, theft and violence, Raphael found himself a victim of institutional racism that led to his wrongful sentencing and incarceration.

This story has somewhat of a positive outcome, however, it pains me to think of how many people are in the same situation as him. With no means of escape.

You may recognise Raphael Rowe from his many TV programmes that he has filmed since his release including the highly popular Netflix series “Inside the World’s Toughest Prisons”. Raphael visits high security prisons around the world, including the Democratic Republic of Congo, Papua New Guinea, Colombia, Brazil, Ukraine to name a few. Inside he films with some of the world's most dangerous prisoners, guards, prisoners' families and politicians and talks to them about crime and punishment.

Today I try and dive into the topic of why people commit crimes, the inequalities that may drive criminality, racism at the highest level and to shed light on how far we need to go to tackle injustice. My overarching feeling after reading Raphael’s book “Notorious” and listening to his own podcast “Second Chance” is one of sincere gratitude for the freedoms we take for granted everyday. I hope you feel the same after reading his tragic story, pandemic or no pandemic.

Raphael is an Advocate for Equality , Justice , Social Reform and Prison Reform. I hope you enjoy his story.

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#116 Quantum Biology with Professor Jim Al-Khalili

Wed, 01 Sep 2021 02:00:00 GMT

Today I welcome the award-winning science communicator, Professor Jim Al-Khalili to the podcast. Renowned around the world through his writing and broadcasting, he is also a leading academic making fundamental contributions to theoretical nuclear physics and quantum biology as you will hear. He is also host of the long running “Life Scientific” on Radio 4.

Today’s conversation is not just complex, it’s confusing. And you’ll probably gather throughout our chat, I was pretty confused. I do my best to breakdown the science for you as we progress through our conversation, but the validating message that Jim confirms is : “If you’re confused, You understand it!”

We talk about

Jim’s upbringing in Iraq and what led him to physics
The Quantum vs Classic systems
Where Quantum physics has a role
Life on the Edge - one of the only books detailing Quantum Biology
Why Quantum Mechanics is so important
Some weird quantum effects such as entanglement and tunneling
Why Quantum mechanics has a role in biology
Heredity and how it is possible that replication occurs with so few errors
Where the boundary between classical and quantum systems exists
Quantum mechanics and Photosynthesis
Jim’s thoughts on Urban electromagnetic disruption
Human Consciousness
AI and humans
Artificial General intelligence versus machine learning
Jim’s latest grant to examine the borders between quantum and the classical world

You can read his book “Life on the Edge”, which is a fantastic historical look at how the quantum world has influenced biology and why it’s important.

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#115 Watercress as Medicine with Dr Kyle Stewart

Wed, 25 Aug 2021 02:00:00 GMT

Watercress! It’s a beautiful ingredient. Peppery, vibrant, grown in the UK and fantastically healthy for you. It’s a vegetable from the Brassicaceae family. That includes other favourites of mine including broccoli, cabbage, sprouts and bok choy and more. A few studies demonstrate their ability to reduce DNA damage which could explain the association between brassica vegetable intake and reduced cancer risk and watercress is also known to be a good source of Lutein, beta carotene and vitamin C.

But is that all? My next guest Dr Kyle Stewart is a GP in South Devon as well as CEO and co-founder of Watercress Research Ltd. He holds an Honorary Clinical Associate Research Fellowship in Theoretical Medicine at The University of Exeter, alongside an NHS England Clinical Entrepreneur Fellowship which is how we were connected.

On today’s show you’ll hear how Kyle’s experience with a young child suffering nappy rash led him to find out more about the wonderful properties of watercress. And how research that has stemmed from this ever so common problem, could also extend to reducing the need for antibiotics, preventing and treating certain cancers and even creating a new form of plant-based protein. Starting off by finding out about the mechanism behind nappy rash and its relationship to ammonia, Dr Kyle discovered that watercress contains urease-inhibiting properties .. but the rabbit hole goes a lot deeper.

We have a wider conversation about the untapped potential of plants in general and how little we know about these incredible ingredients that we consume every day. Considering the success of cardiac drugs like digoxin and blood thinners like aspirin that have all been discovered from plants, why aren’t we aggressively investigating these more?

Using different preparations, experimental methods and a sprinkle of ingenuity could we create a completely new class of plant medications that have the ability to treat everything from eczema to IBD?

As always do us a favour, if you want to support the podcast do subscribe or hit follow on spotify it helps the rankings which means we get more listens and it means I can do more pods!

And do sign up for the newsletter at thedoctorskitchen.com where I send a weekly wellbeing trio of things to do. Something to eat, listen to, watch or read that will brighten up your week.

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BONUS Episode: The Vaccine Episode with Dr Sarah Filson

Mon, 23 Aug 2021 06:00:00 GMT

This special bonus episode of The Doctor’s Kitchen podcast, brought to you in partnership with The Mayor of London. And today we’re going to be talking specifically about the Covid-19 vaccines that are being offered to adults.

COVID is still a serious disease. At the time of this recording tens of thousands of cases are still occurring daily which can lead to deaths and potentially long-lasting effects such as Long COVID - a topic we have talked about at length on the podcast with immunologists and researchers in the past.

Getting the vaccine is the best way to immediately protect yourself, your family and friends from COVID-19 and reduce the chances of any new variants which can emerge from uncontrolled spiralling cases. This is key and it is truly a global issue. Without a worldwide vaccine strategy we risk further restrictions, uncontrolled spread and the consequences associated with that.

Despite the many campaigns to educate the public appropriately, ‘hesitancy’ to have the jab still exists, particularly amongst ethnic minorities and the 18-24 year old groups.

Today I speak with Dr Sarah Filson an Infectious Diseases and Microbiology doctor working at West Middlesex University Hospital about vaccine hesitancy, how vaccines are manufactured, assessing risk/benefit profiles, why we are living in an ‘infodemic’ and how to take a compassionate approach to lack of vaccine confidence in communities.

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#114 Nutrigenomics and Medicine with Dr Yael Joffe

Wed, 18 Aug 2021 02:00:00 GMT

Dr Yael Joffe is a registered dietitian in South Africa who specialises in nutrigenomics and Functional Nutrition. She has been involved in several research collaborations with key academic partners from around the world, and is often to be found at the front lines raising awareness about nutrigenomic and Functional Nutrition applications for health practitioners and the public alike.

In addition to her research and development work for DNAlysis Biotechnology, Yael is also a faculty member of the Institute for Functional Medicine and is involved in advancing the understanding and integration of Functional Nutrition in South Africa. Yael obtained her PhD from the University of Cape Town, exploring the genetics and nutrition of obesity in South African women.

Today we talk about:

07.00 What a gene is and how ‘spelling mistakes’ occur
15.55 Monogenic vs Polygenic genes
18.00 The process of determining which SNPs (spelling mistakes) to include in a genomic profile
18.50 Detoxification SNPs
22.00 The change in gene technology over 20 years
27.00 Appetite and weight regulation
32.00 Detoxification, Sulforaphane and NRF-2
42.00 Differences between ethnicities and the lack of genomic research in non-caucasian
46.00 Alzeihmers risk and the importance of APO-E4
49.00 COVID response

This is not a sponsored podcast.

Find out more details and view full show notes at www.thedoctorskitchen.com

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#113 FAT and the Wonderful World of this Secret Organ with, Prof Liesbeth van Rossum & Dr Mariette Boon

Wed, 11 Aug 2021 02:00:00 GMT

Fat! This curious, wonderful and often misunderstood organ is the subject of today’s podcast with Professor Liesbeth van Rossum, MD PhD and Dr Mariëtte Boon MD PhD authors of the incredible book “Fat. The Secret Organ”. And yes it is an organ.

Professor Liesbeth van Rossum, MD, PhD is internist-endocrinologist at the Erasmus University Medical Center, Rotterdam. She is co-founder of the Obesity Center CGG, and has an internationally leading position in the field of obesity and biological stress research.

Dr Mariëtte Boon, MD, PhD is an internal medicine specialist in training. Her research, per- formed at the Leiden University Medical Center, focuses on fat metabolism.

Today’s pod is a whirlwind of a conversation running through a fantastic variety of topics all to do with fat. You’ll learn about:

Why fat is an organ
What mechanisms drive hunger and satiety
Why too little as well as too much fat can be detrimental
How you can stimulate your satiety to eat less
How stress can cause fat
The number and size of fat cells and if they change throughout your life
Why liposuction doesn’t work
What brown fat is and how to increase it
Fat on inflammation, immune health and fertility
The 6 categories of what causes weight gain from genetics and sleep to food and stress
If a virus can cause obesity?

Their book “Fat. The Secret Organ” is a must read for anyone as interested in this subject. We didn’t get time to properly dive deep into some other topics in the book, such as the evidence based lifestyle recommendations and how you can use simple hacks to increase metabolism as well as nutrition, so do grab a copy. I highly recommend it!

Check out The Doctor's Kitchen website for full show notes and information on this and all other episodes.

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#112 ‘Lucky’ with Ed Jackson

Wed, 04 Aug 2021 02:00:00 GMT

For someone who was playing as a professional rugby player at the highest level for over 10 years to then suffer a serious accident that left them paralysed from the neck down, you wouldn’t expect for them to consider themselves ‘lucky’. But this is exactly how my next guest refers to himself as.

In April 2017, after diving into the shallow end of a swimming pool, Ed Jackson broke his neck and suffered a spinal cord injury which left him paralysed from the neckdown. Doctors said that he would never walk again ... but through sheer determination and intensive rehabilitation, Ed reached the summit of mountains within a year of his operation. A feat not even the most optimistic of medical professionals could have ever imagined.

I learnt so much from Ed on today’s pod. His attitude to consistently challenge himself, both mentally and physically, his ability to reframe even the most difficult of situations that enables him to see the positives and ultimately his humility. We talk about his specific traumatic event and aspects of his mental journey as well as the physical, and how stoicism, reframing his mindset and ‘painting his life with appreciation’ led to recovery.

Ed’s new book 'Lucky' is the story of how he faced the impossible when it seemed all hope was lost. And Ed shows how you, too, can overcome the biggest challenges that life sends your way

Ed has since gone on to conquer many mountains, start his own charity millimetres2mountains.org/ and has been listed to present the Paralympic games in Tokyo on Channel 4.

All the links to his socials and website are on thedoctorskitchen.com as well as where you can sign up to our 7 day meal plan for free and join the Eat, Watch, Read newsletter where every week I share a recipe to make as well as something for you to watch listen to or read to help you live healthier and happier every day.

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BONUS Episode: Living with Endometriosis with Jessica Murnane

Mon, 02 Aug 2021 02:00:00 GMT

Jessica Murnane is an author, speaker, and creative consultant who has written two books, the cookbook One Part Plant: A Simple Guide To Eating Real One Meal At A Time and Know Your Endo: An Empowering Guide To Health + Hope With Endometriosis.

A fantastic resource for people with endometriosis backed up by research, personal experience and true compassion. Jessica ran a course for those suffering with endometriosis and the book is scattered with stories, information and shared experiences that make it a great resource for anyone living with pain.

We talk about

Delayed diagnosis and Jessica’s story of Endo
Inflammation and endometriosis
The science of self compassion and motivation
Food and endometriosis
Exercise and how to start

You can check out the book on the website show notes at www.thedoctorskitchen.com

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#111 Eating for Arthritis with Emily Johnson from Arthritis Foodie

Wed, 28 Jul 2021 02:00:00 GMT

Today I speak with the wonderful Emily Johnson, a patient expert living with seronegative arthritis for 7 years who has been documenting her journey through food, lifestyle, stress and its impact on her chronic condition on the “Arthritis Foodie” on social media.

Through starting an online community, Emily discovered all kinds of natural remedies, lots of conflicting advice as well as healthy ways to live with arthritis. She’s since written an amazon number 1 best selling book with contributions from a number of experts including rheumatologists, immunologists and more.

Today we talk about :

Emily Diagnosis story
Owning your arthritis and long term conditions in general
Her process of discovering triggers
Inflammation fighting foods
Why a mediterranean diet is a good starting point
Strategies for Pain management
CBD, Exercise and Supplements
Why stress has a significant impact

Check out her book “Beat Arthritis Naturally” and episodes on inflammation with Dr Jenna on previous episodes of the Doctor’s Kitchen podcast.

Full show notes on this and all other episodes are available on The Doctor's Kitchen website.

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BONUS Episode: Building Communities for Better Brain Health with Dan Murray-Serter

Mon, 26 Jul 2021 02:00:00 GMT

Dan Murray-Serter is my guest on the pod today, he is a multi-award winning serial entrepreneur, who talks openly about failure, mental health, mental performance, and 'braincare'.

We have a very honest conversation about his startup successes and failures, what led him to create his latest company “Heights", imposter syndrome and a lot more.

I think if you enjoy stories about entrepreneurship, how people started in the wellness industry and where it’s heading, you will love this episode.

Links to the lecture we discussed by Professor David Smith of Oxford university on the potential use for B vitamins and Omega 3 in dementia can be found in the show notes on thedoctorskitchen.com

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#110 Beating Brain Fog with Dr Sabina Brennan PhD

Wed, 21 Jul 2021 02:00:00 GMT

Brain fog is one of the commonest symptoms I come across as a doctor in primary care, yet the least understood.

On today’s podcast I speak with Dr Sabina Brennan PhD about her incredible career from Soaps to Science and everything to do with brain fog.

Dr Sabina is a chartered health psychologist (C.Psychol.,PsSI.), neuroscientist (PhD), host of the Super Brain podcast and best-selling author. Her new book Beating Brain Fog (Orion Spring) takes your symptoms seriously and shows that you don't have to live with them.

On today’s Pod you will learn:

Why teenage brains explain their lack of inhibition
Loneliness and its relationship with poor cognition
What Brain Fog is
How it can occur as a result of Hormone fluctuations, Oestrogen, pregnancy
The relationship with Inflammation and viral infections
The concept of neuroplasticity and the difference between Brain vs cognitive reserve
Pain its association with BDNF and fog
Why Dr Brennan prescribes smiling 5x a day

I loved this episode and Sabina is such a fantastic communicator and her mission to get everyone looking after their brain health as routinely as they brush their teeth.

Links all on thedoctorskitchen.com

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#109 Making Illness Optional with Naveen Jain and Momo Vuyisich

Wed, 14 Jul 2021 02:00:00 GMT

“Making Illness optional?” I want to address the provocative title of today’s podcast head on because it’s not just clickbait. It is the genuine ambition of my next 2 guests on the show.

Momo Vuyisich is co-founder and Chief Science Officer at Viome who provides scientific leadership and his vision is to revolutionize healthcare from "symptoms management" to true preventative medicine. He leads product development, clinical test implementation, and their comprehensive clinical research portfolio. Momo is also an Adjunct Professor at the University of New Mexico and New Mexico Tech. Before co-founding Viome in 2016, Momo spent 12 years at Los Alamos National Laboratory, where he led the Applied Genomics team, which developed the core technology used by Viome today.

Naveen is quite frankly one of the most energising and inspiring billionaire entrepreneurs of our time. An intensely curious personality who believes that the energy of an obsessed entrepreneur infused with innovative technologies can create crazy ideas that push humanity forward. He is the author of the award-winning book ‘Moonshots - Creating a World of Abundance.’ And his current moonshot adventures are Moon Express and Viome.

Moon Express is the only company globally with permission to harvest resources from the moon—developing the infrastructure needed to push humanity forward towards a true multi-planetary society.

He is vice-chairman of the board at Singularity University, and Naveen focuses on educating and inspiring leaders to address humanity’s greatest challenges by using and developing innovative technologies. He has many accolades including the “Humanitarian Innovation Award” from the United Nations.

Viome has a mission is to “make illness optional.” By building an AI-driven platform that analyses the interaction between food, our microbiome, and our human cells, Viome is able to develop precision nutrition to prevent and reverse chronic diseases. Rather than another gut health or nutrigenomics testing product, Viome is a data-driven precision nutrition company.

Today we chat about:

Momo’s personal health journey with idiopathic arthritis
Naveen’s moonshots
The limitations of DNA reviews
Viome Research Institute making the tech available for more people
Different types of omics
The gut as a series of chemical reactions and food as an addition to these reactions
Predictive as well as preventative medicine

This episode is not branded or sponsored in any way by Viome or today’s guests.

Please visit The Doctor's Kitchen website for full show notes and social media links for this and all other episodes

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#108 How to Worry Less and be Ten Times Happier with Owen O’Kane

Wed, 07 Jul 2021 02:00:00 GMT

Have you ever sat down to a meditation or tried it for a period of time and just felt absolutely distracted, like the meditation was perhaps even making things worse?

Or perhaps you’ve dealt with ruminations, recurring thoughts, worry, stress, sleeplessness, all whilst the world and social media are telling you to “Be present”, further deepening your anxiety and feelings of failure? You’re not alone. I can certainly identify with some of those thought patterns and Owen O'Kane, former NHS Clinical Lead for mental health in London is on the podcast today chatting to me about how we can achieve happier calmer lives.

He is the Sunday Times best-selling author of 'Ten To Zen', which is a quick and simple mental workout that allows us to focus on what's important - our mental wellbeing. And on today’s podcast you will learn about:

Owen’s past, growing up during the ‘troubles’ in Northern Ireland and being bullied because of his sexuality
What his experience with terminally ill patients taught him about life
What different types of therapy exist and what they may be appropriate for
Why meditation and mental health is not the pristine Social Media experience we’ve become accustomed to
How to tackle imposter syndrome as well as trolling online from other professionals
Why worry is addictive
How to manage the thoughts in your head that are primed to be negative
How Comparison is the thief of joy

Full show notes for this and all other episodes are on The Doctor's Kitchen website.

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BONUS Episode: The Long COVID Programme with Dr Ben Kelly and Paula Moore from Nuffield Health

Sun, 04 Jul 2021 23:00:00 GMT

Long Covid will be the hallmark of the pandemic and is likely to affect hundreds of thousands of patients for years to come. But because the disease is so new, we have very limited information about how to treat it. Some patients are currently discharged from hospital with no formal recovery plan, which can result in a longer recovery process and prolonged side effects.

So when I heard about the free 12-week specialist recovery programme from Nuffield Health, I wanted to learn more. In addition to physical rehabilitation, the programme includes topics such as coping with fatigue, managing breathlessness, anxiety, low mood, improving sleep and eating for recovery.

I chat with Dr Ben Kelly who leads the Clinical Research, Outcomes and Data Science functions within Nuffield Health. Alongside his Nuffield Health responsibilities, Ben has acted as Head of Interdisciplinary Medicine & Technology at the Medical Research Council, with his clinical expertise in cardiology. Paula Moore also joins us and is a business graduate and certified health and life coach, spending most of her career in senior retail management who personally recovered from chronic stress and fatigue 6 years ago.

We mention the term VO₂ max during the podcast a few times without defining it. Put simply, VO₂ max is the maximum rate of oxygen your body is able to use during exercise. The greater your VO₂ max, the more oxygen your body can consume, and the more effectively your body can use that oxygen to generate the maximum amount of ATP energy. Studies have shown that increasing your VO₂ max can help maintain your health and physical fitness well into your later years. This may have a role in recovery from Long Covid and mitigating symptoms such as fatigue and breathlessness.

You can find out everything you need to know about the free 12-week recovery programme for people affected by the long-term symptoms of COVID-19 on thedoctorskitchen.com podcast show notes page.

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#107 Building Exceptional Relationships with David L Bradford & Carole Robin

Wed, 30 Jun 2021 02:00:00 GMT

Have you got an exceptional relationship? And I don’t necessarily mean a romantic relationship, although that’s fantastic if you do, but I’m actually referring to any relationship where you can be your most authentic and vulnerable self. It could be a childhood friend, a work colleague, a family member or spouse. Somebody you can share your true thoughts with. A kind of relationship where you feel fully understood and supported for who you are - it can seem like magic. I’m lucky to say that I have a few of these relationships, but many of us struggle to build these solid connections at work, with friends or at home or perhaps we thought we had one but over time it has degraded?

Strong relationships and connections have been shown to be associated with higher levels of life satisfaction, health and happiness. So it stands to reason that we should want to foster exceptional relationships?

And the truth is that the process of building and sustaining these relationships can be described, learned and applied. And that’s exactly what my two guests on today’s podcast have done for decades at Stanford Business School's “Interpersonal relationships”, one of the most popular courses that the MBA programme offers.

David Bradford is Eugene O'Kelly II Senior Lecturer Emeritus in Leadership at Stanford Graduate School of Business, where he helped develop Interpersonal Dynamics ("Touchy Feely").

Carole Robin was the Dorothy J. King Lecturer in Leadership at Stanford, where she taught for more than twenty years before co-founding Leaders in Tech, which brings the principles and process of Interpersonal Dynamics to executives in Silicon Valley.

Their new book, Connect is a book about exceptional relationships. Relationships that help us to become more self-aware, and compassionate, so we can build deep, fulfilling, personal connections with a wide range of people in every aspect of our lives. And it is quite simply one of the most moving books I’ve read.

We talk about:

Why the course is so popular amongst MBA students of all backgrounds
How they create epiphanies in a 10 week course
Why soft skills are actually tough talks and courageous conversations
How it has helped people in business, marriage, team culture, parenting and more
The arc of a relationship
What’s a pinch and a crunch and why it’s important to address them
The importance of having a vocab of feelings
How we can use conflict productively
Appropriate authenticity
Maya Angelou’s quote of ' I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel'. And how that applies to medicine
Their own working relationship – and how it almost went wrong
The Japanese art of Kintsugi. Putting broken pottery pieces back together with gold — built on the idea that in embracing flaws and imperfections, you can create an even stronger, more beautiful piece of art
Tools in the toolkit of building exceptional relationships

Do be sure to check out The Doctor's Kitchen website for full show notes and information on this and all other episodes.

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#106 Saving Lives and Survival with Dr Waheed Arian

Wed, 23 Jun 2021 02:00:00 GMT

Today you will listen to one of the most incredible stories. So much so that it genuinely sounds as unbelievable as the plot of a Hollywood movie. Such is the journey of my friend and colleague Dr Waheed Arian.

Born and raised in Afghanistan, Waheed’s childhood was spent fleeing from conflict. As early as the age of 5, he and his family fled their hometown in Kabul for the refugee camps of Pakistan taking the treacherous journey through the harsh terrain whilst dodging bombs and the Taliban. Once reaching the camps his family had to battle malaria, TB without proper access to medicine and healthcare.

Littered with these experiences and genuinely fearing for his life. Waheed managed to escape Afghanistan leaving his family in Kabul at the age of 15 before he would have been conscripted by the Taliban to fight. He managed to find safety in the UK. He started work in multiple low wage jobs in the London area, sending his earnings back to support his family in the war zones. He decided to formally learn english, complete his A and AS levels. Applied to medicine and through sheer determination managed to achieve a place at Cambridge. He completed his clinical work at Imperial, which is where myself and Waheed crossed paths in the same year group. He did an elective at Harvard.

If none of this was impressive enough Waheed went on to start radiology training and founded his pioneering charity “Arian Teleheal” that works directly with clinicians on the ground, and provides governments and global organizations with a blueprint for delivering innovative healthcare and education. Through a network of volunteers in the UK, doctors across Afghanistan have access to highly skilled and trained clinicians via encrypted social media platforms.

Dr Arian has been recognized as a UNESCO Global Hope Hero, a UN Global Goals Goalkeeper, and was appointed to the WHO Roster of Digital Health Experts in 2019. In the UK, he has been awarded the Rotary International Peace Award and the prime minister's Points of Light Award.

We talk about a number of things today, largely centred around Waheed’s story. How the seed of ambition was planted by a doctor that treated him for TB when he was 6 and how refugees are important and why it is critical to fight for their rights.

You can read the full incredible story in Waheed's new book - In The Wars (linked here) - which has just recently been released - what a fascinating journey of ambition and sheer determination to succeed.

The legendary BBC reporter John Simpson tells his story in a BBC documentary “Waheed’s Wars” - you can find the link on the show notes page of The Doctor's Kitchen Website.

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#105 Negativity Bias and the Brain with Katie Warriner & Emma Guns

Wed, 16 Jun 2021 02:00:00 GMT

*Trigger Warning* On today’s show we discuss eating disorders

Today I have a very honest conversation about eating disorders, negativity bias and the brain with Emma Guns and Katie Warriner.

Katie is one of the UK’s leading Performance Psychologists, working behind the scenes and on the big stage with some of the world’s best athletes, leaders and organisations. From the sports field to the boardroom, the helicopter pad to the operating theatre, Katie helps people train the mindset skills and practices essential to thriving under pressure. She has been embedded in Olympic sports for the last decade, supporting many of our most successful athletes at the London 2012 and Rio 2016 Olympic Games. But she was also a professional athlete herself who had to overcome the issues surrounding food being used solely as a tool for performance and how that was ingrained into her as an impressionable teenager chasing olympic ambitions.

Emma Gunavardhana, is better known by her media name Emma Guns, and is an award-winning beauty journalist and podcaster who I describe as UK’s answer to Joe Rogan. The Emma Guns Show, covers topics including beauty, wellness, mental health, eating disorders, business, entrepreneurship and finance. Emma prides herself on covering a variety of topics in a way that’ll be relevant and meaningful to her global audience. And today I wanted her to share her relationship with food and her personal experience of self confidence and diet.

Both of my guests are pragmatic thinkers as well as passionate advocates for supporting people to develop the mindset they need to thrive. But I do want to exercise caution with today’s show for anyone uncomfortable listening to stories around binge eating disorders, guilt, body dysmorphia and depression.

Today you will hear about:

Self-compassion and how our brains work
Katie’s experience of negative self-image and body dysmorphia
How food can be naively perceived as a means to achieve something or equally to fill a void
Connections as the antidote to shame
Why guilt is a natural and healthy emotion
And how we can use negativity as a foundation for change

In addition, Katie runs online courses for athletes who want to train their mental game as well as some for anyone who wants to invest in their mental health and well-being. Listeners can get a 20% discount to either of the courses, details are on The Doctor's Kitchen Website linked here.

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#104, HOW TO LIVE with Professor Robert Thomas

Wed, 09 Jun 2021 02:00:00 GMT

Professor Robert Thomas is back on the podcast talking about his incredible new book, How to Live.

I’ve recommended his previous books that have focused on the topic of cancer such as “Keep Healthy After Cancer”, but this new book appears to cover every FAQ I’ve come across throughout the years of lecturing, speaking and demoing across the country and internationally.

I highly recommend this read. With over 500 references in the back, but explained in plain language in the text, Prof has really created a book that is super engaging and cuts through the noise. But it also tackles some of the most controversial topics in an open minded manner which is incredibly useful in todays misinformation environment.

On Today’s podcast you will learn about:

Toxins in food
Chemicals in household products
Hormone disruption and what Toxic Load refers to
Milk and cancer
Xenoestrogens, what they refer and how to avoid them
EMF and whether there is evidence of harm
The beauty and utility of colourful food
Why the gut is central to health and wellbeing
Tips and actions for you to take today to Live Better

As a reminder, Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire. He is lead of a Lifestyle and Cancer Research Unit, and is also medical advisor to the website Cancernet.co.uk. Through his amazing work - Prof Robert Thomas has previously been awarded The British Oncology Association’s “Oncologist of the Year” and The Royal College of Radiologist medal.

Check out The Doctor's Kitchen website for full show notes and social media links for this and all other podcast episodes

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#103 Prue Leith CBE on NHS Food, Apartheid and Living Life with Purpose

Wed, 02 Jun 2021 02:00:00 GMT

On the show today we have probably one of the best known faces in the culinary industry in the UK today - Prue Leith CBE.

Prue is probably best known for her role as a judge on The Great British Bake Off, but she has such a varied and interesting life.

She grew up in apartheid South Africa and witnessed her mother struggle in her campaign against the injustice.
She found her love of food and fashion in Paris
She’s started a successful restaurant and cookery school business
She’s led a campaign for contemporary sculpture to be exhibited on the Fourth Plinth in Trafalgar Square
She’s an author with 8 novels as well as 14 cookery books to her name
She adopted a child from war torn Cambodia in the 70s

And more more recently has championed better nutrition in schools and become an advisor for the Government’s Hospital Food Review.

A wealth of experience and at 81, there is no stopping her. Her autobiography “Relish” is a must- read and you must watch her documentary with her daughter Li-Da. It’s one of the most touching documentaries I have ever seen.

Please enjoy my conversation with Prue, somebody I’m privileged to call a supporter of my mission to help people eat and live better through food and also a good friend.

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#102 Eating for Fertility with Dr Harriet Holme

Wed, 26 May 2021 02:00:00 GMT

On the show today we are talking about eating for fertility with Dr Harriet Holme, a Registered Nutritionist (with the AfN) and experienced paediatrician in the NHS.

After studying at Cambridge University, Dr Harriet worked in the NHS for over a decade, specialising in paediatric oncology. It’s this experience that gives nutrition advocates like myself and Harriet a unique perspective of the landscape and the interplay between nutrition and medicine.

Dr Harriet has authored two books 'Eating During Pregnancy', that she wrote to provide mums to be with credible information on pregnancy nutrition and ‘Postpartum Nutrition: An Expert’s Guide to Eating After a Baby’, to support new mums, and their journey through motherhood and weaning. Dr Harriet also has a number of virtual courses on nutrition on her website www.healthyeatingdr.com, the links to which are on the podcast show notes.

These are topics that I’m asked about a lot for the podcast so I’m delighted that Dr Harriet was able to talk with us and share her knowledge and experience with you all. On the show we talk about foods and supplements that may support your fertility

Carbohydrates and the types that are more beneficial
The importance of male fertility, sperm nourishment and lifestyle
Dairy and soy and there links with fertility
Fats and the importance of omega 3
The environmental impact on fertility with a particular focus on pesticides and pollution
Alcohol and supplements that you may want to consider

There’s also an article to support today’s podcast that you can find on the doctor’s kitchen website by clicking this link which lists some of the evidence base used for the recommendations and I hope you find it a useful resource for you and your loved ones.

Do check out The Doctor's Kitchen website for full show notes and social media links for this and all other episodes.

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BONUS EPISODE Turning Vulnerability into my Superpower, with Seb Tucknott and Mesha Moinirad

Mon, 24 May 2021 02:00:00 GMT

On the show this week we’ll be talking about Inflammatory Bowel Disease - but this time from a patient point of view. On this podcast, as well as sharing the research on nutrition, the importance of lifestyle medicine, we also have to be respectful of individual variation in experience as well as the different paths people can take to control their condition.

Today I’ll be talking with Seb Tucknott and Mesha Moinirad who wanted to share their stories with you - in the hope of spreading awareness about these two conditions and how different people may require different management.

Mesha is a Personal trainer and rehabilitation coach. 8 years ago he was rushed to hospital with a burst appendix and since then his battle with health continued and he developed Ulcerative Colitis. And after years of unsuccessfully trialling medications with a poor response he had a stoma bag fitted and started blogging under the name “mrcolitiscrohns”

Seb was diagnosed in 2008 with UC that completely changed his life. It shaped the person he is to the work he does and the people he surrounds myself with. He ultimately was able to take a diet and lifestyle approach to maintain remission in his disease and now runs ibdrelief.com which aims to improve care and access to information for patients.

Today we talked about:

Their diagnosis story
Their different treatment paths
Owning their conditions
Making their vulnerability a strength
Their future goals and aspirations with respective projects

Do check out The Doctor's Kitchen website for full show notes and social media links for this and all other episodes.

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#101 Ending Food Allergy with Professor Kari Nadeau

Wed, 19 May 2021 02:00:00 GMT

Have you noticed the rapid rise in childhood food allergies? Peanuts, dairy, wheat, egg. All of these appear so commonly removed from children's diets in schools and it’s not just children that are suffering. Adults are too. But is this a real phenomena and if so, why?

The numbers do not lie. Food allergy is a global phenomena afflicting 32 million Americans. One in 13 children in the US are diagnosed each year and the numbers are similar for the UK. One in 10 adults in both the US and UK have at least one food allergy. It costs 40 billion a year and worse still ... it’s on the rise?

But today, I’m speaking to an esteemed colleague who is at the forefront of the fight against it and she believes that today is the beginning of the end of food allergies and we are at the start of curing this disease for good.

Professor Kari Nadeau is Professor of Medicine and Pediatrics and For more than 30 years, she has devoted herself to understanding how environmental and genetic factors affect the risk of developing allergies and asthma, and the molecular mechanisms underlying these diseases. Her research is laying the groundwork for a variety of potential future therapies to prevent and cure.

On today’s podcast we talk about:

Professor Kari’s early career and how she got interested in food allergy
The definition of food allergy and how that differs from intolerance
The environmental impact
Maternal diet and early infancy diet with food allergy
Addressing parental guilt
Retraining the immune system to cure food allergy
The role of the microbiota
The D’s of food allergy – Dryness, Dirt, DNA, Detergent, Vit D, Dogs, Diversity

Check out The Doctor's Kitchen Website for full show notes on this and all other podcast episodes

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BONUS episode RUN TALK RUN with Jess Robson

Fri, 14 May 2021 02:00:00 GMT

*trigger warning* eating disorders is discussed on this podcast episode

Jess Robson is my guest today on the podcast and she is the driving force behind Run Talk Run. A global mental health support community that uses running as a means to facilitate peer support. Having experienced a difficult relationship with formal therapy, Jess found solace in opening up with ease whilst running and chose to open up that space to other people struggling with mental ill health.

Jess is an advocate for making running less intimidating - without care for pace, without care for PBs - she believes running can simply be a means to connect with our peers.

We have a wonderfully honest conversation talking about her own issues with eating disorders during her teenage years, how bulimia is a chronic condition that needs to be managed, the importance of personal responsibility online as well as food and exercise as tools for health as well as harm.

Please do check out Jess’ website and if you’re experienced in grant writing or fundraising I think Jess would welcome the opportunity to talk!

Enjoy the show!

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#100 - Four Lifestyle Formulas Everyone Needs to Know with Dr Rupy Aujla

Tue, 11 May 2021 23:00:00 GMT

It’s the 100th episode of the podcast and today I’m going to be introducing four formulas for lifestyle that everyone should know. This is essentially a super condensed version of everything that I’ve learnt over the past few years of doing the pod, my masters in nutrition, patient experience, and having the opportunity of speaking to people off the podcast too. These formulas cover nutrition, behaviour change, happiness and productivity.

Over the past three years we’ve had the privilege of inviting a plethora of guests from bestselling authors, thought leaders across medicine, nutrition, economics, fair-trade as well as inspirational people whose stories have deeply touched me.

In the spirit of breadth of conversation, I want today’s episode to cover a range of topics, including:

Four lifestyle formulas everyone needs to know

How to approach health problems

The two things we can control in life

Habits to start today

The links to books, concepts and people will be found on thedoctorskitchen.com/podcast page so do check them out. Enjoy!

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#99 The Olive Oil Episode with Dr Simon Poole

Wed, 05 May 2021 02:00:00 GMT

Over the years you’ll have heard me talking about the Mediterranean way of eating and extra virgin olive oil quite frequently and today on the show I’m delighted to be joined by an expert in all things to do with olive oil and the history of a Mediterranean in general, Dr Simon Poole.

Everything you need to know about olive oil is in today's episode. It’s origins, it’s therapeutic uses, its impact on heart and brain health. Its potential anti-cancer and weight maintenance effects. The alchemy of olive oil and food.

Today’s podcast was absolutely fascinating .. for me! I learnt so much from Dr Poole who is a Cambridge based GP and is an internationally renowned authority on the science and application of the Mediterranean Diet and lifestyle. He is co-author of the Gourmand Prize winning book The Olive Oil Diet and speaks regularly on the subject of communication and change management in population and individual nutritional health.

We talked about the following:

What the origins of olive oil are
How the oil is produced
It’s regenerative impact on soil and climate health
Diocles of Carystus and Hippocrates and olive oil
The types of phenols in olive oil
Olive and heart health
Alzeihmers and Weight loss with olive oil
Grading olive oil and what to look for
The smoking point of olive oil

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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BONUS EPISODE Lifestyle and Long Covid with Professor Robert Thomas

Fri, 30 Apr 2021 02:00:00 GMT

Professor Robert Thomas is back on the podcast talking about all things to do with Long COVID and some preliminary results from the UK’s only Covid nutrition intervention trial - The Phyto V study. A randomised double blind placebo controlled trial evaluating the influence of a phytochemical rich whole foods capsule plus a probiotic capsule on clinical outcomes among individuals with covid-19 viral infection. The hypothesis for this study is that starting a nutritional intervention in covid-19 positive patients displaying symptoms could shorten the severity or duration of illness. This may or may not have an impact on Long Covid and there are some anecdotes of benefit, however we can’t say for certain whether it’s useful for everyone.

What polyphenols were included in the supplement I hear you ask? The researchers used ones that show promise in other viral illnesses and are found in common foods including: The flavanone polyphenol hesperetin found in citrus fruits; the Anthraquinone derivative aloe emodin found in Aloe Vera; Quercetin, a flavonoid found in, onions, apple, pomegranate and citrus fruits; Apigenin a polyphenol found in parsley, chamomile tea and fruit. Curcumin curcuminoids found in turmeric; ellagic acid found in pomegranate.

As a reminder, Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire. He is lead of a Lifestyle and Cancer Research Unit, and is also medical advisor to the website Cancernet.co.uk. Through his amazing work - Prof Robert Thomas has previously been awarded The British Oncology Association’s “Oncologist of the Year” and The Royal College of Radiologist medal.

On Today’s podcast you will learn :

About the details of the study that is yet to be published
The theory behind using a probiotic and a nutrient dense supplement
The tips for covid that are evidence based which could reduce severity
The new study looking at how to potentially enhance the antibody response of the immune system from the vaccine

Rather than to try and demonstrate the need for a supplement, what prof hopes to show is that using a polyphenol rich diet may be beneficial to prevent prolonged covid symptoms.

The details for the trial and other trials that professor mentions are on theDoctorskitchen.com podcast show notes. We’re doing another podcast dedicated to Robert's new book “How to Live” which I can’t recommend enough, but for that I think it needs its own distinct episode.

Please do enjoy this conversation with Professor Robert Thomas and do check out The Doctor's Kitchen website for full show notes on this and all other episodes

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BONUS EPISODE, Living with Long Covid with Dr Joanna Herman

Wed, 28 Apr 2021 02:00:00 GMT

Today I chat with Dr Joanna Herman, a Consultant in Infectious Diseases and during the first wave of the Pandemic, she contracted COVID. Despite being defined as a ‘mild’ case, with no risk factors for severe disease, she is still significantly debilitated by symptoms of ‘Long COVID’, and has been unable to return to work as a hospital physician for the past year.

As you will hear on the pod, Joanna is a very well established physician with years of experience. She has taught at the London School of Hygiene and Tropical Medicine for 14 years, and has been on the Council of the British Infection Association since 2015. She has worked for Médecins Sans Frontières, is a medical writer, and a specialist medical advisor for the BBC programme Holby City. She is also a qualified Ashtanga Yoga teacher.

Joanna wrote for The Guardian about her experience with Long COVID which is how I came upon the story. And it was particularly touching for me as Joanna also has the perspective of a doctor as a patient, and her experience has highlighted a system that is struggling to help those with a condition not yet understood.

Last year, Joanna set up a yoga group for people who were experiencing significant lung problems following their COVID infection. Combining medical and yoga knowledge, Joanna has helped them learn how to access their lungs and breathe again, and regain their physical pre-viral strength.

There are some absolute nuggets of inspiration that I personally found useful during our conversation and I do hope you enjoy this.

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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BONUS EPISODE The Immune System and Covid with Professor Danny Altmann

Sun, 25 Apr 2021 23:00:00 GMT

Today I’m speaking with Professor Danny Altmann from Imperial College about Covid-19 and the post viral syndrome associated with its infection currently referred to as “Long Covid”. Not a lot is known about this chronic condition which for some people is absolutely debilitating, it could affect 500,000 people in the UK or more and we really need to further research this condition and build the infrastructure to tackle it.

Professor Altmann heads a lab at the Hammersmith Hospital Campus of Imperial. Key research interests are the immunology of infectious disease including severe bacterial infections, Zika virus and Chikungunya virus. Other projects focus on autoimmune disease including the role of the microbiota in rheumatoid arthritis.

Today we refresh our memories about what we know about covid:

Danny gives us a quick recap on the immune system
How the virus enters cells via the ACE-2 receptor which is found on multiple sites of the body
The inflammasome, why it’s useful and what goes wrong with covid
The >50 symptoms of long covid including fatigue, headache, loss of attention and SOB
The theoretical mechanisms of long covid – multi organ fibrosis, persistent undetected infection, AI/inflammatory conditions
The parallels with other post viral syndromes such as EBV and post Ebola
Diagnostic uncertainty in Medicine
Vaccine and Variants
The different types of Antibodies

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#98 A Brain Healthy Diet with Dr Dean Sherzai and Dr Ayesha Sherzai

Wed, 21 Apr 2021 02:00:00 GMT

Dementia is the defining disease of our time. In the UK it’s the leading cause of death, almost a million people suffer with it and 1 in every 14 of the population aged over 65. And it’s growing.

The most common type is Alzheimers and the treatment? Well there are none. After decades of research and billions of dollars spent, we have a few drugs that mildly improve symptoms but nothing close to a cure. And so when I came across lifestyle measures including diet, exercise and community based interventions that could reduce the risk of getting dementia by 70, 80 or even 90% I had to get Dr. Dean and Dr. Ayesha Sherzai on the pod to talk about their research

They are a unique husband and wife team on the cutting edge of brain science, are dedicated to educating people on the simple steps to long-term health and wellness through their work as Directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center, with patients, as well as through online writing, videos, and books at teamsherzai.com

Dr. Dean Sherzai is a behavioral neurologist & neuroscientist whose entire life has been dedicated to behavioral change models at the community and population level. Dr. Ayesha Sherzai finished two residencies at Loma Linda University; preventive medicine and neurology. She also holds a master’s in advanced sciences from UCSD and completed a fellowship in vascular neurology from Columbia University. They are also authors of the book, The 30 Day Alzheimer’s Solution.

We talk about:

How they became interested in brain health and plant based eating
The prevalence of dementia in the US and UK
The brain as a huge energy and oxygen consuming organ
Their community based research in Loma Linda involving over 3000
Creating habit loops

What you will learn:

Why plant forward eating is critical to preventing dementia
Specific foods that Team Sherzai call out as helpful for the brain
The issues around nutritional science and why this information is taking so long to trickle into medical practice
The main cells involved in brain health - neurons and glial cells
How diet, lifestyle and other factors are becoming of top importance amongst the traditional medical community and why prevention is the cure
Only 3% of the genes known to play a role in dementia risk are deterministic
How better brain health supports your immune system
Why curcumin might actually be something to supplement with
Omega 3 fatty acids and whether you can achieve this through diet
Why inflammation effects memory
How creativity has a bidirectional effect on the brain - this is not just crosswords!
Why you do not need to eat a ton of fat to support your brain
A lifestyle that supports brain health - exercise, unwinding, stress reduction and community
Whether we should be drinking Alcohol
Why we’re on the fence about fish

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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BONUS EPISODE The Power Hour with Adrienne

Mon, 19 Apr 2021 02:00:00 GMT

I’m joined today by Adrienne, a leading wellness professional, TEDx speaker, Podcast Host, Author and marathon runner.

Adrienne is the epitome of the modern digital entrepreneur! Ever since I’ve known her she’s been a vibrant ball of energy who’s so motivating. I always feel happier after speaking to her or listening to her on her incredible weekly podcast 'The Power Hour' where she dives into the first hour of the day with guests including Trevor Nelson, Fearne Cotton, Tom Daley (and me).

Her new book “Power Hour” is all about How to focus your goals and create a life you love.

On today's pod you’ll learn:

All about the Power Hour Concept and the Importance of a morning routine
How to develop an empowered mindset and focus on achieving personal and professional goals
Top tips to improve sleep, which is the foundation for a fantastic day
How to develop your own Power Hour
We also have quite an honest discussion about excuses and taking control of your situation regardless of what life has thrown at you.

I’m sure you’ll find hearing about Andrienne’s journey and story as motivating and inspiring as I do.

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#97 Emotional intelligence, Ego & Becoming Plant Powered with Dr Gemma Newman

Wed, 14 Apr 2021 02:00:00 GMT

Today I had the pleasure of spending time chatting with my good friend Dr Gemma Newman. GP with over 17 years experience in medicine, whole food plant based advocate and now best selling author of the book “The Plant Power Doctor”, A simple prescription for a healthier you.

I’ve known Gemma for a number of years and she is one of the most kind hearted and knowledgeable individuals, not only on the subject of nutrition but also on how to empathise and coach behaviour change with patients. She is a founding member and ambassador for PBHPUK, she has a specialist interest in holistic health, plant based nutrition and lifestyle medicine. Through her practice she has come to understand that body, mind and soul are not separate, and that it is only in addressing the root causes of stress and disconnection that we can truly heal, from the inside out.

Another passion of hers includes the promotion of no-till conservation agricultural techniques in order to bring health back to our soil and our farming systems, so as to allow healing of the ecosystems that sustain human life. Planetary health is inextricably linked to human health, and she has spoken on this topic to other health care professionals at a debate at Imperial College as well as during the Extinction Rebellion events.

Today we touch on a range of these subjects including:

Gemma's journey to plant based eating
Food prescriptions and how Gemma coaches patients
BLEND IT - an acronym for behaviour change
How hard GP life is
Regenerative agriculture and the current 6th mass extinction event
Ego and how to detach from one’s perception that the world revolves around them
How Gemma overcame negative events on social media

Do check Gemma out on social media @planntpowerdoctor and her website gemmanewman.com which is full of fantastic free resources too along with Gemma's book - The Plant Power Doctor which is a super read!

All website and social media links are on the show notes page on The Doctor's Kitchen website

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#96 Can We Eat To Beat Depression? with Dr Drew Ramsey

Wed, 07 Apr 2021 02:00:00 GMT

Mental health is a hugely complex multifactorial issue with many causes that can have its roots in pain, psychological trauma, childhood and the complexity of family life. But, through the lens of traditional psychiatry, food, inflammation, the importance of gut health and nutrition have largely been ignored.

We’ve had some incredible guests on the pod to talk about this subject in the past including Professor Felice Jacka, Dr Uma Naidoo and Dr Ramsey himself. But the magnitude of the problem and the need to address these issues that are responsible for the leading cause of disability worldwide motivates me to continue having these difficult but important conversations on the podcast.

Drew Ramsey, MD is a leading innovator in mental health, combining clinical excellence, nutritional interventions and creative media. He is an assistant clinical professor of psychiatry at Columbia and in active clinical practice in New York City.

His latest book 'Eat to Beat Depression' is perhaps his best yet, which includes a practical guide to how and why food is central to psychiatry and how you can take care of your brain and mood with food.

As always, Dr Drew Ramsey brings his unique and humble style of humour, joy and playfulness to what is a difficult topic to talk about, not to understate the subject but to make it more accessible and provide an invitation for more discussion around these subjects.

I humbly tip my hat to all the work he’s done and continues to do in teaching both the public and fellow clinicians the value of nutrition in medicine.

I hope you enjoy todays discussion

You can find the recipe Drew made me on YouTube and the Podcast show notes, plus the links to his courses and TED talk at thedoctorskitchen.com

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BONUS EPISODE Sustainable Weight Loss with Dr Nick Fuller

Tue, 06 Apr 2021 02:00:00 GMT

On the podcast today we have the amazing obesity researcher Dr Nick Fuller who brings together a diversity of skills having held positions in both the industry and academic sectors. His current position as Commercial and Industry Program Leader within the Charles Perkins Centre at the University of Sydney involves working with government and industry to identify and develop cost-effective treatments for the treatment and management of obesity and related physical and mental health disorders.

He has a proven track record of commercialising research in this field to improve not only the health of Australians but the rest of the globe, and continues to receive significant funding and awards for his work with the Interval Weight Lossprogram. He is also the author of three best-selling books on the Interval Weight Loss program.

Nick's work has resulted in policy change in the field of obesity and metabolic disease and his research has been published in The Lancet and JAMA.

On today’s podcast you will learn about:

The Brain body weight regulation in the hypothalamus
Why we’re geared to protect against weight loss, more than gain
The impact of hedonic influence and how dopamine affects food intake
Why rapid diet-induced weight loss brings about negative changes to energy storage, appetite & ultimately weight regain
Why people aren’t failing on their weight loss attempts due to a lack of willpower, they are failing due to the biology
How interval weight loss is a sustainable weight loss programme and why it works alongside lifestyle changes

Do check out The Doctor's Kitchen for full show notes and social media links for this and all other podcasts

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#95 Weight Series (Part 2 of 2). The Sugar Episode with Professor Michael Goran & Dr Emily Ventura

Wed, 31 Mar 2021 02:00:00 GMT

SUGAR. It’s everywhere and in everything and in various guises. Fake sugar, artificial, refined, raw, natural, low calorie sweetener and table. Over 200 names for it exist. And if you google sugar and health you could be told it’s as innocuous as water or it’s as dangerous and as addictive as cocaine and worse than alcohol for your liver.

To get to the crux of what’s really going and how dangerous sugar is in our food system (and it’s artificial counterparts) I’m speaking with Professor Michael Goran - Professor of Pediatrics at Children’s Hospital of Los Angeles and Dr. Emily Ventura a nutrition educator, public health advocate, writer, and cook with a Masters in Public Health and Doctorate of Philosophy in Preventive Medicine. They’re also co-authors the fantastic book “Sugarproof” in which they explain the hidden danger that sugar poses to a child’s development and what options there are for parents and carers to mitigate sugar consumption.

Professor Michael Goran has also published over 350 peer-reviewed articles and reviews. He is the Editor of the “Childhood Obesity: Causes, Consequences and Intervention Approaches” published in 2017, co-editor of “Dietary Sugars and Health” published in late 2014, and currently serves as Editor- in-Chief for Pediatric Obesity.

This is the podcast I’ve been asked to do so many times. So finally we can lift the lid on sugar and its impact. Listen to the end for my top tips and do check out the book Sugarproof on the podcast show notes

On the show today we talk about:

Types of sugar and their various forms
Why Artificial sweeteners could be just as problematic
Why children are uniquely vulnerable to sugar
How problems with sugar can be independent of weight
Why sugar IS addictive
Refined carbohydrates and how they can have similar effects
Sugar, Inflammation and the brain
The mechanisms of how sugar impacts the liver, behaviour and mood
Policies to protect ourselves in the future
Tips to lessen our sugar burden

Check out The Doctor's Kitchen website for full show notes on this and all other episodes

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#94 Weight Series (Part 1 of 2). Why We Eat Too Much with Dr Andrew Jenkinson

Wed, 24 Mar 2021 03:00:00 GMT

On the show today I’m delighted to welcome Dr Andrew Jenkinson, a consultant surgeon with a special interest in advanced laparoscopic, (or keyhole) surgery who treats bariatric patients.

He is part of an expert team developing advances in gastrointestinal surgery at University College Hospital and author of the book “Why we eat too much”.

Obesity is a particular problem for the UK having the 6th highest prevalence of obesity where 26% of adults are classified as obese and it disproportionately affects both adults and children in lower socioeconomic groups. Because of the prevalence and the dire comorbidities associated with the condition, there is a strong public health incentive to find effective treatments and preventative measures. Yet the debate about obesity is shrouded with oversimplification a lack of appreciation of the foundations of how we got here as well as a lack of empathy for sufferers of this disease.

On the other hand, people whose interests are to protect the mental health of those who suffer with being overweight (whilst their intentions may be genuine) fail to appreciate the need for recognising that there is a problem which needs treatment.

This isn’t an episode geared toward fat shaming or pointing the finger at obese people (as commonly occurs in the media) in the same way previous episodes about eating for migraines, PCOS or IBD are not geared toward pointing the finger at those people for having those conditions. This is for general informational purposes only and to help everyone understand the mechanisms behind why some people struggle with weight vs others, cease the oversimplification of Calories in vs out and recognise the potential interventions before we have to entertain drastic measures such as bariatric surgery.

On the show today we talk about:

How patient stories encouraged Andrew to dig deeper into the mechanisms behind obesity
Why obesity is better defined as a disease and what that means for treatment
NHS Obesity prejudice
The interplay of genes, hormones, neurotransmitters in the likelihood of obesity
Your BMR and weight set point and how to change it
Leptin resistance, Insulin, Cortisol and mitochondrial function in obesity
Why low calorie diets work .. and then don’t work
The impact of COVID on his job and obese patients
Poverty, the food environment and obesity
Andrew's tips for weight loss

Check out The Doctor's Kitchen website for full show notes for this and all other episodes

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#93 Ending Childhood Hunger (Part 2 of 2) with Owen Burton from One Feeds Two

Wed, 17 Mar 2021 03:00:00 GMT

On the podcast we are continuing the critical conversation around child poverty and hunger that, quite frankly I’m embarrassed to have to be talking about in 2021.

Rather than complaining or pointing out a desperate situation I want to shine a light on some incredible initiatives. On that note, I want you to ponder on this:

Can we use hunger to end hunger?

This is the simple revolutionary formula that my next guest and his colleagues founded over 10 years ago. Owen Burton co-founded One feeds Two. A charitable organisation that partners with food brands and work to provide school meals to children living in poverty across the globe.

Thus far, One Feeds Two's partners have donated over 10 millions school meals - and in 2021 alone, they hope to donate over 6 million school meals. The school meals are locally sourced, largely plant-based and typical of the local cuisine - "what the kids would be eating if they were eating at home".

On the show today we talk about:

Owen’s travel and corporate background
The early foundations of one feeds two
Why school meals are magical and the impact on poverty
What we can learn from One feeds Two as it relates to child poverty in the UK
Owen’s current projects and his new drinks brand “Fount”

Do check out The Doctor's Kitchen website for full show notes for this and all other episodes

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#92 Ending Childhood Hunger (Part 1 of 2) with FareShare and Magic Breakfast

Wed, 10 Mar 2021 03:00:00 GMT

This is one of the most pressing conversations of the moment.

The extent of childhood hunger and food insecurity that exists not in third world countries, but here in the UK. It is absolutely astounding that 1 in 8 people are food insecure coupled with the fact that a third of food is wasted along various parts of the supply chain.

To open up this discussion I’m inviting representatives from 2 incredible organisations working to tackle these issues in their unique ways, for a fairer and more compassionate society. One where nobody is left unseen nor hungry.

Rather than complaining or pointing out a desperate situation I want to shine a light on these incredible charities

First I speak with Alyson Walsh, Commercial Director with responsibility for Fundraising, Marketing Communications and Volunteering at Fareshare. With 25 years’ experience in the food and retail sector, Alyson possesses a wealth of industry and consumer knowledge,

Later in this pod, I also speak with Emily Frezza (a former primary school teacher) and Alysa Remtulla from Magic Breakfast, a registered charity providing healthy breakfasts to children in the UK who arrive at school too hungry to learn. We talk about the foundations of the charity and the scale of the issue of food insecurity amongst children in the UK. 2 million children in the UK suffer hunger and Magic Breakfast extend their expert support to their partners across 960 Primary, Secondary, ASL/Special Educational Needs Schools and Pupil Referral Units in disadvantaged areas of England and Scotland. They reach around 167,000 children to ensure they start their school day with the energy and nutrition they need to be able to make the most of their morning lessons.

On the pod today we cover the following:

Overview of the problem
What is Food insecurity – what it is, how much of an issue it is, how it’s increased since the pandemic.
Food insecurity is a pre-pandemic problem
How to tackle the stigma surrounding food insecurity
The logistical issues surrounding food redistribution
How to get involved with both Fareshare and Magic Breakfast

Please do check out The Doctor's Kitchen Website for full show notes and details on this and all other podcast episodes

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#91 Solving Happiness with Mo Gawdat

Wed, 03 Mar 2021 03:00:00 GMT

*Warning. Today’s podcast contains details of parental bereavement. Caution advised*

Today I feel like I’ve had one of the most impactful conversations on a personal level. I vividly remember watching Mo Gawdat’s interview on channel 4 news back in 2017 when he was touring and promoting his international bestseller “Solve for Happy”. His story of loss deeply touched me and changed my perspective on happiness and how to attain it. Mo wants you to achieve happiness and wants you to understand that “Happiness is easier to achieve than we’ve led to believe“. For me to have the opportunity to interview him 4 years later is just such a surreal privilege I cannot explain.

Mo Gawdat is the former Chief Business Officer of Google [X], author of the international bestselling book Solve for Happy and founder of One Billion Happy.

After a long career in tech, Mo has made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world. Mo is also the host of Slo Mo: A Podcast with Mo Gawdat, where he has the most wonderful conversations with the greatest minds of our time, including Dr Tara Swart, Alain de Botton, Mark Williamson. I highly recommend you dive into this library and if you find Mo’s voice as soothing and rhythmical as I do, you’ll love listening back to his episodes.

A bit of back story to Mo, in 2014 he endured the tragic loss of Ali, his 21 yr old son, after routine surgery. Motivated by his loss, Mo began pouring his findings into his book, Solve for Happy. His mission to help one billion people become happier, #OneBillionHappy, is his attempt to honor Ali by spreading the message that happiness can be learned and shared.

And this is exactly what you’ll hear about in today’s podcast. We talk about:

Mo’s intention for the year
Flow and the various definitions of ‘flow state’
The inability to sit with ourselves
The tragic loss of Mo’s son and how that pushed his mission to ‘solve happy’
A midlife crisis at age 29
How his happiness equation is received cross culturally
Death and a perspective on the pandemic that everyone should try

I sincerely hope you enjoy it and that it inspires you to listen to more of Mo’s work including his own podcast and workshop videos on YouTube recorded at Stamford university, the links to which are on the podcast show notes found at www.thedoctorskitchen.com

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BONUS EPISODE: Preventing the next Pandemic , The Blunt Reality of Microbial Resistance with Dr Ravina Kullar

Mon, 01 Mar 2021 03:00:00 GMT

If we do not take action now, 30 years from now, over 10 million people will die every year due to antibiotic-resistant infections.

Dr. Ravina Kullar is an Infectious Diseases global expert and researcher, who has spent almost 15 years researching in the infectious disease space.

She is actively leading strategies worldwide to educate the public about various infectious diseases topics. She has been invited to provide 3 TED talks, sharing her own personal patient stories and providing action items that everyone can implement to be a part of the solution of infectious diseases outbreaks. She has also published over 40 research papers, and has been an invited speaker worldwide, educating both clinicians and the public.

Dr. Kullar has been a public health advocate during this COVID-19 pandemic, educating the public via various media outlets. She is the Founder of duXsana, where she serves as the infectious diseases expert, and her team of building experts and interior designers help businesses in reopening safely, keeping infection prevention at the forefront.

We talk about:

Her painful experience with antimicrobial resistance and how that sparked her career in infectious disease
The state of play with microbes and COVID-19
The need for better investigations
5 tips for reducing Antimicrobial resistance that we can be part of
The need to take vaccines

Check out The Doctor's Kitchen website for full show notes on this and all other episodes.

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#90 Preventing The Next Pandemic (Part 2 of 2) Quantum Biology & Bacteria with Professor Johnjoe McFadden

Wed, 24 Feb 2021 03:00:00 GMT

Professor Johnjoe McFadden is on the show today, he is Professor of Molecular Genetics at the University of Surrey. His principle field of research is in molecular genetics, particularly of microbes that cause infectious diseasesand particularly antimicrobial resistance. Initially he did his PhD at Imperial College London and went on to work on human genetic diseases.

As well as studying infectious disease he has also been an advocate for Quantum Biology for nearly twenty years.

In 2014, he, with the physicist, Jim Al-Khalili wrote ‘Life on the Edge: The Coming of Age of Quantum Biology’, describing recent exciting discoveries of quantum mechanisms in photosynthesis, bird navigation, enzymes and maybe even consciousness.

Today we talk about:

What causes resistant bacteria
The ‘scary twin’ phenomenon
What we can learn from multidrug resistant TB (MDRTB)
Issues with the current use of antimicrobials and how we can reduce the burden
How quantum biology relates to human consciousness

Check out The Doctor's Kitchen website for full show notes and social media links for this and all other episodes

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#89 Preventing The Next Pandemic (Part 1 of 2). Antimicrobial Resistance with Professor Dame Sally Davies

Wed, 17 Feb 2021 03:00:00 GMT

*CAUTION - Explicit Language in this episode*

How much would you worry about a simple cut ? Probably not much as long as you can get to a medical professional on time and obtain the correct treatment. But what if I was to say that in a few years to come, antibiotics will no longer work? And a simple cut could leave you hugely at risk of sepsis and death. This could be the situation unless we address resistant microbes in our environment and joining me on the podcast to talk about this subject is Professor Dame Sally Davies.

Dame Sally was the Chief Medical Officer for England and Senior Medical Advisor to the UK Government from 2011-2019. Dame Sally Davies was appointed as the UK Government’s Special Envoy on Antimicrobial Resistance (AMR) in 2019. She is also the 40th Master of Trinity College, Cambridge University.

In the 2020 New Year Honours, Dame Sally became the second woman (and the first outside the Royal family) to be appointed Dame Grand Cross of the Order of the Bath (GCB) for services to public health and research, having received her DBE in 2009.

On the show we talk about

Dame Sally Davies incredible medical career
What sparked her interest in antimicrobial resistance
How Bacteria become resistant
Where food has a role in resistance
What we can do as consumers?

Check out The Doctor's Kitchen website for full show notes and social media links for this and all other episodes

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BONUS EPISODE: The Journey to Happiness with Stephen & David Flynn of ‘The Happy Pear’

Mon, 15 Feb 2021 03:00:00 GMT

The journey to happiness with Stephen and David Flynn from The Happy Pear!

The Happy Pear started out back in 2004 with Steve, Dave, a tiny shop and a dream of helping people to eat more veg. Fast forward 15 years, The Happy Pear now consists of cafes, food products, online courses, cookbooks, a farm, a roastery, and a hundred amazing employees with a community of over 1 million people living healthier!

Their latest book is the happy health plan, with information and recipes distilled from their online courses that have helped over 50,000 people globally live healthier lives.

On the show today we talk about:

Their journey from rugby playing, beer drinking lads to meditating, vegan veg shop owners
Their business as a force for good
The importance of healthy environments that allow health to flourish
Being vulnerable and authentic as key to living fulfilled lives
Their failures as well as successes
Laughter, Joy and contentment as the superfoods that enrich their healthy lifestyles

Check out The Doctor's Kitchen website for full show notes and social media links for this and all other episodes

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#88 Nutrition Science Series (Part 3 of 3) The Supplementation Series with Kamal Patel

Wed, 10 Feb 2021 03:00:00 GMT

*CAUTION - Explicit Language in this episode*

Confused about supplements? Struggle to understand nutrition science? Constantly bombarded by conflicting headlines about which diet is better than another? How do we make sense of all this information when the noise-signal ratio is so disproportionate?

Today I have the pleasure of speaking with Kamal Patel who is the co-founder and director of Examine.com. The world’s largest unbiased, internet site that peer reviews academic literature on diet, supplements and nutrition knowledge to give the most uncoerced information you can find anywhere. A site that I have personally used during my masters, recommended and supported throughout my nutrition journey.

Kamal holds two master’s degrees from Johns Hopkins University, in business and in public health, he’s published peer-reviewed articles on vitamin D and calcium, as well as on a variety of clinical research topics. He’s also been involved in research on fructose and liver health, on nutrition in low-income areas, and on mindfulness meditation.

There are SO MANY things we talk about in this pod that I’ve decided to split it up into 2 parts. The amount of information we talk about is quite overwhelming to listen to, but trust me it’s worth a good listen and there are so many insights I picked up on from Kamals wealth of knowledge:

Circadian Zeitgebers
Non diet Paleolithic perspective
How misinformation and bias starts from the Research labs
Multivitamins, fish oil, vitamin D
Supplements and Lifestyle for Stress, Sleep, Anxiety and
Nootropics and Adaptogens
The Placebo effect
Brain and Cognitive enhancing supplements, green tea, choline, berries, fish oil
Supplements for Vegans - B12, choline, creatine, carnosine, fatty acids
Collagen for arthritis and skin
Contaminants in supplements
How to choose supplements
The precautionary principle with supplementation
Immunonutrition
Corona Virus supplements - Zinc, elderberry, Vitamin D, Garlic, Vitamin C
Health tracking, wearable devices and investigations
How often research makes Kamal change his mind

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode

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#87 Nutrition Science Series (Part 2 of 3) The Supplementation Series with Kamal Patel

Wed, 03 Feb 2021 03:00:00 GMT

*CAUTION - Explicit Language in this episode*

Today I have the pleasure of speaking with Kamal Patel who is the co-founder and director of Examine.com. The world’s largest unbiased, internet site that peer reviews academic literature on diet, supplements and nutrition knowledge to give the most uncoerced information you can find anywhere. A site that I have personally used during my masters, recommended and supported throughout my nutrition journey.

Circadian Zeitgebers
Non diet Paleolithic perspective
How misinformation and bias starts from the Research labs
Multivitamins, fish oil, vitamin D
Supplements and Lifestyle for Stress, Sleep, Anxiety and
Nootropics and Adaptogens
The Placebo effect
Brain and Cognitive enhancing supplements, green tea, choline, berries, fish oil
Supplements for Vegans - B12, choline, creatine, carnosine, fatty acids
Collagen for arthritis and skin
Contaminants in supplements
How to choose supplements
The precautionary principle with supplementation
Immunonutrition
Corona Virus supplements - Zinc, elderberry, Vitamin D, Garlic, Vitamin C
Health tracking, wearable devices and investigations
How often research makes Kamal change his mind

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode

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#86 Nutrition Science Series (Part 1 of 3) Why Everything About Nutrition Could Be Wrong with Professor Tim Spector

Wed, 27 Jan 2021 03:00:00 GMT

Is everything we have been told about nutrition wrong? And have we questioned prevailing dietary dogma enough? Are we asking the right questions in nutrition science and if not, how do we rectify it?

Professor Tim Spector, Professor of Genetic Epidemiology at Kings College London and honorary consultant Physician at Guys and St Thomas’ Hospitals is my guest this week and we dive into these questions and more.

He is the lead researcher behind the world’s biggest citizen science health project – the Covid Symptom study app. This free tool has been used by more than 4 million people in the UK, US, and Sweden. The app identified new symptoms of the disease and risk factors as well as monitoring its progress to warn health authorities.

He has published four popular books- including the best-selling Diet Myth and more recently, Spoon-Fed, a Sunday Times bestseller that I think is absolutely fantastic.

On the show today we talk about:

Why the calorie in calorie out dogma is entirely flawed
Why salt may not be the prime suspect
The approach to pesticides we should take
Artificially sweetened beverages
Practical suggestions for how to live healthier
What the future of personalised nutrition could hold

Check out The Doctor's Kitchen website for full show notes and social media links for this episode

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#85 The Brain Series (Part 3 of 3). Transforming your Brain with Dr Tara Swart

Wed, 20 Jan 2021 03:00:00 GMT

What if we could harness the power of our thoughts to change the function of our brain and manifest the perfect life we’ve always wanted for ourselves. You might think I’m talking about new-age self help sensationalism, quantum physics and hype. But I’m actually talking about concepts rooted in ancient philosophy, that are being proven by breakthroughs in neuroscience and neuroimaging.

I’m delighted to be chatting with Dr Tara Swart - a neuroscientist, medical doctor, executive advisor, Senior Lecturer at MIT Sloan, and author of best-seller ‘The Source’. A book that distills the principles and actions of how we can harness the power of our conscious mind to alter the world around us.

Tara is passionate about disseminating simple, pragmatic neuroscience-based messages that change the way people live and work. She personally advises a small number of individuals via personal recommendation only, and speaks at major conferences globally.

Today we talk about:

The field of nutrition, the microbiota and how that has an impact on our thoughts
Ancient wisdom and how this has been gradually explained through the lens of neuroscience
The science explained the “law of attraction”
How to manifest your thoughts into reality
Brain agility and how we train it
Neuroplasticity
Psychobiotics
Brain healthy foods, Brain healthy exercises and Brain healthy thoughts
Why action boarding works
Tara’s personal story of leaving her job, divorce and moving country all at the same time and how she harnessed the power of her mind to maintain resilience

“There’s no fate but what we make for ourselves” – The Terminator

Do be sure to check out The Doctor's Kitchen Website for full show notes and social media links for this and all our other episodes.

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#84 The Brain Series (Part 2 of 3). Eating for ADHD with Dr Rachel Gow

Wed, 13 Jan 2021 03:00:00 GMT

Research highlights a crucial link between nutrition, ADHD and brain health, and there is some evidence, although not fantastic quality evidence, but some nonetheless, that indicates smart food choices for ADHD and Brain Health and data on supplementation which can influence cognitive Function.

On the show we have Dr Rachel Gow, Ph.D who is both a nutrition professional and experienced researcher plus a parent of a child with ADHD who has the experience of being in the position of not knowing what to do to help their child. ADHD affects 1 in 20 children - 500,000 in the UK and roughly one in every classroom. And there are some incredibly well known figures in business, the arts and dance who are diagnosed with ADHD, but there is also a darker side to the condition that doesn’t get as much airtime and is something that we should be mindful of.

Rachel is a London based psychologist specialising in child and adult mental health and has specific expertise in ADHD, Autism, Depression, Anxiety and related learning and behaviour conditions. In addition, Dr. Gow is a Registered Nutritionist and has a Masters of Science in Psychological Research Methods, She has published approximately 22 peer reviewed book chapters and scientific papers, and her first book “Smart Foods for ADHD and Mental Health” is being published by Hachette in February 2021.

Dr. Gow frequently lectures at London Metropolitan University, the University of Surrey and has an honorary role at The Institute of Psychiatry, King’s College London

On the show today we talk about:

Rachel’s personal story with her child's development
OMEGA-3 Fatty acids and why they are critical for the brain and it's function
Clinical trials looking at supplementation
The impact of the gut on Serotonin, Dopamine, Neurogenesis and Brain Inflammation
OMEGA-3 for depression and ADHD

Do check out The Doctor's Kitchen Website for full show notes and social media links for this episode and others.

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New Year Bonus Episode: Why 3-2-1 will change the way you cook forever

Mon, 11 Jan 2021 03:00:00 GMT

In today's bonus episode, I'm basically going to tell you everything that is in my new book, 'Doctor's Kitchen 3-2-1'. I'm going through each chapter and giving you a summary of how the book came about, why I think it will change the way you cook and eat forever and my aspiration to help 10 million people eat Doctor's Kitchen meals everyday. I talk about:

The formula for 3-2-1

Why eating more Fruit and vegetables is the core focus of my book

How fats are just as important and fruits and vegetables

The mechanisms behind the medicinal effect of food

The flaws surrounding Nutritional Science

Fasting and how it works

The functional benefits of food

If you haven't seen a copy, check it out wherever books are sold (here's a link to the Amazon page) and make sure you subscribe to the newsletter for weekly recipes and healthy eating inspiration.

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#83 The Brain Series (Part 1 of 3). Food, OCD and Anxiety with Dr Uma Naidoo

Wed, 06 Jan 2021 03:00:00 GMT

Dr Uma Naidoo is a Harvard trained psychiatrist, Professional Chef and Nutrition Specialist. It is a pleasure to host this internationally regarded medical pioneer in this more newly recognized field of Nutritional Psychiatry.

In her role as a Clinical Scientist, Dr. Naidoo founded and directs the first hospital-based clinical service in Nutritional Psychiatry in the USA. She is the Director of Nutritional and Lifestyle Psychiatry & Director of Nutritional Psychiatry at Massachusetts General Hospital (MGH) while serving on the faculty at Harvard Medical School.

Dr Uma is a professionally trained chef as well as working as a Psychiatrist, and after listening to this podcast you’ll understand why Michelin-starred David Bouley described her as “the world’s first “triple threat” in the food as medicine space”

Dr. Naidoo, has been asked by The American Psychiatric Association to author the first academic text in Nutritional Psychiatry. But she’s already the author of a book you can get your hands on in the UK called “The Food Mood connection” and in the States it’s “This is your brain on FOOD”.

On the show today we talked about:

Uma’s upbringing, family roots in ayurveda and how her grandmother influenced her love of medicine and food
Culinary School and why she went
Nutritional Medicine it’s scientific shortcomings and her dietary agnosticism
Food Irritants to mental health, including transfats, additives and sugar
Spices, Fibre and Plants
Her perspective on Nootropics and Adaptogens
The vagus nerve as a bidirectional superhighway of information between the gut and brain
The connection between diet and OCD, PTSD and Anxiety
Her culinary hacks for making healthy food taste incredible

Do check out The Doctor's Kitchen Website for full show notes and all social media links for this and all other podcast episodes.

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Bonus Episode: Learnings from 2020

Wed, 09 Dec 2020 03:00:00 GMT

This year has been an interesting test of patience, and for a lot of us it has been tragic. My time in hospital and working in emergency has been pretty harrowing at times, but today I want to share with you a number of coping strategies I’ve maintained. I also want to put a spotlight on my learnings from 2020 in this solo episode to round off the year.

Today I talk about:

Gratitude and why I practice it
3 key learnings from my Nutritional medicine masters
What I learnt from the podcast this year
Inequality and how this existed before the pandemic
The pandemic is our Third World War - Jon Snow
Food, purpose and community
The power of routine and how my morning shapes my day
The importance of journaling
My aspirations for the new year

A huge thanks again to all our amazing guests this year on the podcast and for all of you who listen and enjoy the content - we hugely appreciate the support!

Do check out The Doctor's Kitchen Website where you can see all our episodes and supporting show notes.

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#82 Wellness for Entrepreneurs (Part 3 of 3) Building a Brand for Life with Liz Earle MBE

Fri, 04 Dec 2020 03:00:00 GMT

Liz Earle MBE, is an absolute phenomena. She has 35 books to her name, multiple TV shows, a global beauty brand, a magazine and a hugely engaged and connected community online.

Her work in beauty and wellness started way before the trend and her commitment to this area, along with many other businesses, built the foundations for the wellness industry currently valued at over a trillion dollars globally.

Today I’m going to be chatting with Liz about her entrepreneurial journey, her experiences and what she has learned along the way. I want to share her story, her strategies for maintaining personal wellbeing, creating a support system around her as well as what excites her about the landscape right now.

This is quite a personal podcast from both sides and we share a number of anecdotes which I hope will help you the listener understand the journey of an entrepreneur a bit better.

This episode is for anyone who wants to know more about what it takes to be a founder in a unique industry as well as the added complexity of maintaining authenticity and safety for consumers, as is so important in Wellness.

Do check out The Doctor's Kitchen website for full show notes and social media links for this and all our other episodes

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#81 Wellness for Entrepreneurs (Part 2 of 3) Coping with Startup Stress with Zanna van Dijk and Natalie Glaze

Thu, 03 Dec 2020 03:00:00 GMT

Entrepreneurship has a real glamour to it these days. With images of global startups such as Tesla, Lyft, Gymshark, Monzo and more. But what is startup life really like? And is it as desirable as people make it out to be?

I’m thrilled to welcome along good friends of mine to the show - Zanna van Dijk and Natalie Glaze. These entrepreneurial, passionate ocean lovers wanted to create a business which was a force for good. A business that aligns with their morals and actually serves the planet.

To fulfil this desire they co-founded Stay Wild Swim in 2018, an ethical and sustainable swimwear brand made from regenerated ocean plastic in the heart of London. Since the launch it has quickly become a leader in the sustainable fashion industry with a radically transparent supply chain, showing that you can consciously produce clothing without compromising style and quality. I personally know just how much effort goes into sourcing the raw materials, the fulfillment process and the seasonless slow fashion approach.

Featured in Vogue, showcased at London Fashion Week, stocked in Selfridges and approved by Anna Wintour - Stay Wild Swim has seen huge success in a short period of time and is set to continue shaking up the fashion world.

But what are the costs of startup? Beyond the glamour and the success what is the day to day like? The stresses, the sacrifice and how do these young business women stay grounded? What is their secret?

On the show today we talk about:

How Zanna and Natalie connected and grew the concept of what became Stay Wild
Their rapid journey to success, features across both luxury magazines and the biggest social media account
What stresses they have encountered on their short journey
What coping mechanisms they have learnt along the way
Zannas personal illness that led to her understanding the value of stopping and taking time for herself
What advice Natalie and Zanna have for listeners to cope with anxiety and stress, regardless of whether they are starting something up as a business

Remember to check out The Doctor's Kitchen website for full show notes and social media links for this, and all our other episodes

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#80 Wellness for Entrepreneurs (Part 1 of 3) The Business of Wellness with Lauren Armes

Wed, 02 Dec 2020 03:00:00 GMT

On the podcast today, I welcome Lauren Armes. Lauren is a business coach, speaker, writer and entrepreneur who founded Welltodo, a global industry network for the wellness industry, in 2014.

Welltodo is now respected as a definitive voice for the business of wellness, spotlighting innovation and trends, case studies and insights. As a company, Welltodo helps people to build incredible businesses and careers in the wellness industry – through its events, recruitment and coaching services, and more.

I have known Lauren for a number of years now and this episode is centred around how the success of wellness, which has become so pervasive in every aspect of our lives, will yield even more importance and impact in years to come.

On the show today we talk about:

Lauren’s background in the wellness industry and how she got started
The initial issues with wellness and its pitfalls
How every company of the future will be a wellness company
Diversity in the wellness industry
The responsibility of an industry predicated on health
The future trends in wellness
How people should think about starting their own wellness product or brand
How welltodo itself has had to pivot in response to the pandemic

Check out The Doctor's Kitchen website for full show notes and social media links for this episode.

Hosted on Acast. See acast.com/privacy for more information.

BONUS EPISODE: Squats, Purpose and Plants. Your Healthy Ageing Prescription with Dr Kate Gregorevic

Mon, 30 Nov 2020 03:00:00 GMT

“One of the greatest gifts of being a doctor for older adults is the constant reminder that life is fragile, finite and precious.”

On the show today is Dr Kate Gregorevic - a geriatrician and internal medicine physician. She works in both acute hospital medicine and community settings and has completed a PhD looking at the impact of positive psychosocial factors in the development of frailty in older adults

Lifestyle medicine is a core feature of Kate’s clinical practice, and nutrition, exercise and sleep are integral to developing plans to optimise her patients’ health. Her approach goes beyond physical, by working with people to identify their own priorities and values, and always centring these in any management plans.

On the show today we talk about:

How we balance the need to change health behaviours to improve longevity with the need to enjoy today
Why we should focus on creating health in the present, as something that is valuable in its' own right and helps us engage in life, rather than something for the future
The importance of including social and emotional wellbeing in any definition of health
The perspective of a Geriatrician
Assessing someone’s readiness to change and tips to motivate them
Sarcopenia and how to prevent this
Your prescription for healthy ageing (Squats, Purpose and Plants)
The impact of loneliness and how it activates a stressor response

Please do check out Dr Kate's book - Staying Alive - it's a really great read and has some fascinating information

Visit The Doctor's Kitchen website for full show notes and links for this episode

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#79 The Keto Series (Part 2 of 2), How Keto Saved My Child with Alex Ash

Wed, 25 Nov 2020 03:00:00 GMT

A slightly different podcast episode today to give an authentic human experience of what effect a ketogenic diet could have in certain circumstances - we’re talking with Alex Ash, a colleague of one of my best friends in America, who reached out to me a while ago wanting to share his personal experience with the use of a Ketogenic diet for his son’s medical condition.

Lennox-Gastaut syndrome (LGS) is a severe form of childhood epilepsy with multiple types of seizures and as you’ll hear, Alex and his partners experience has not been a straight forward one in the slightest.

For any of you listening with children, with or without a chronic condition, I just want to say from the outset that this episode could be triggering so I would exercise some caution if you do not want to listen.

Alex’s story has a positive ending but I understand this is not the case for a lot of people struggling with epilepsy and many other conditions. As a medical doctor I witness the daily battle many parents and carers have to endure for the sake of their loved ones.

As always, none of the information spoken about on today’s podcast is taken to be medical advice, always speak with your practitioner about changes to medication, dietary or supplement regimen.

And there are a few explanations for how the keto diet may yield an effect offered by Alex that are not technically accurate, but for the purposes of this special podcast I’ve chosen to completely unedit our conversation. If you’re interested in the more nuanced opinion of a practitioner I would listen to the previous podcast with Sue Wood that I've linked here for you.

I hope you enjoy listening to Alex tell Jachin’s story, it’s certainly hit home a lot of truths to me.

Remember to check out The Doctor's Kitchen website where you can find full show notes and social media links for this episode

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BONUS EPISODE: Bread and Bliss with Roly Allen

Mon, 23 Nov 2020 03:00:00 GMT

Have you noticed the sourdough trend sweep through the globe during lockdown?

People have developed a new love of home cooking and slowed down sourdough is top of the menu. But Roly Allen’s story started before the pandemic.

After an exhausting couple of decades spent working, commuting, travelling and raising two children, Roly Allen baked his first sourdough loaf in his mid 40s because he’d been made redundant and needed a healthy pursuit while he got back on his feet.

On the pod today Roly talks me through the process of baking and how sourdough saved his life.

We chat about many things on the pod today but I highly encourage you to try a sourdough bake yourself. If not for the health of your body, then for the mindfulness benefits that bread baking can have.

And do check out Roly's book - 'How to Raise A Loaf' - it's super interesting and full of great advice and hints and tips for baking bread

And do check out The Doctor's Kitchen website where Roly has shared a 'Working Day Sourdough' recipe and we have all other show notes and social media links

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#78 The Keto Series (Part 1 of 2): What is the Ketogenic Diet, with Sue Wood

Wed, 18 Nov 2020 03:00:00 GMT

Susan Wood has worked as a UK registered dietitian for over 35 years, predominantly in the NHS, treating a wide range of paediatric and adult conditions. In 2008, the referral of one young adult for the dietary management of drug resistant epilepsy sparked her interest in ketogenic diet therapy (KDT) and since then she has been pioneering the development of adult treatment protocols in the UK and raising the awareness of dietitians and adult neurologists to the potential that KDT can offer to adults.

In 2009 she started to work alongside the Matthews Friends Charity offering support to adults and their neurology teams seeking treatment. Sue continues to oversee the treatment of adults & children with drug resistant epilepsy and mentors NHS teams keen to explore KDT use in adults. She has recently co-authored reports on; the brain tumour patient experience of the use of KDT and the first international recommendations for the management of adults treated with ketogenic diet therapies. She is a member of the UK based Ketogenic Dietitians Research Network (KDRN) and a visiting lecturer at Surrey University.

In today’s pod we talk about:

What the ketogenic diet entails
The history of KD therapy
Myths and misinformation about the ketogenic diet
The therapeutic utility of KD in epilepsy, cancer and metabolic disorders
The mechanism of KD
The biochemical changes that the ketogenic fuel-switch offers
From the plate to the petri dish, we need more understanding
The adverse effects of KD
The future of research
Patient resources and support networks

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode

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BONUS EPISODE: From Hospital Radio to Pints with the Prince with Radio 1 DJ Chris Stark

Mon, 16 Nov 2020 03:00:00 GMT

Today on this bonus episode for books that I’m recommending for Christmas, we have Radio 1 DJ Chris Stark, co-host of the award winning “That Peter Crouch Podcast“ with millions of listeners and now author of the new student cookbook initially titled “Eat Sleep Rave Reheat” and now changed to “Eat Sleep Zoom” .. for obvious reasons.

We chat about Chris’ humble beginnings in hospital radio, his passion for the platform, spreading humour and of course THAT famous 5 minute interview with Mila Kunis that introduced him to the world stage of A-list celebritydom, plus how his latest podcast has led him all the way to hanging out with Prince William at Kensington palace.

We also talk about his future plans, following your dreams and the importance of being your most authentic self.

Check out The Doctor's Kitchen website for full show notes and social media links for this episode

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#77 Why You Should Eat Sprouts, with Dr Chris D’Adamo

Wed, 11 Nov 2020 03:00:00 GMT

What are the issues with nutritional research, how do we create a robust culinary medicine teaching system for doctors … and why should we eat sprouts? These are the questions I put to Dr Chris D’Adamo - Director of the Center for Integrative Medicine at the University of Maryland School of Medicine on today’s podcast!

Dr D’Adamo is a medical research scientist with expertise in the synergistic effects of healthy lifestyle, environmental exposures, and genetics on human health and wellness. And his research, clinical, and educational network includes leaders in the fields of integrative medicine, functional medicine, and lifestyle medicine.

On the show today we talk about:

Epidemiology and his background in studying research
How his culinary medicine programme was set up
What phytonutrients cruciferous vegetables have in them and how they are processed
Sulforaphane and where it comes from
What the mechanisms are behind this nutraceutical found in broccoli, cabbage and sprouts
The anti-viral activity of Sulforaphane
The impact on Heat Shock Proteins and Neuro-inflammation
How Sulforaphane impacts detoxification mechanisms and why this is important
How supplements are to be used exactly as a ‘supplement’ to the foundation of a healthy diet and lifestyle

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode.

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#76 Can You Eat for COVID with Professor Robert Thomas

Wed, 04 Nov 2020 03:00:00 GMT

I’m delighted to welcome back Professor Robert Thomas to the show.

You may remember we spoke with Prof Robert previously on one of our earlier episodes and I’m thrilled that he could join me again.

Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire.

In addition - he is lead of a Lifestyle and Cancer Research Unit and is also medical advisor to the website Cancernet.co.uk. Through his amazing work - Prof Robert Thomas has previously been awarded The British Oncology Association’s “Oncologist of the Year” and The Royal College of Radiologist medal.

On the show today we talk about:

Professor Roberts current experience of COVID on the ward as a consultant
His latest trial using food supplements and probiotics as an addition to conventional treatment
The formulation of the product with industry and the issues it may pose
His experience of conducting the research and comparing that to the POMI-T trials
Why lifestyle modification and prevention of comorbidities has to be the foundation rather than supplements alone

Do check out The Doctor's Kitchen website for full show notes and social media links for this episode

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#75 Cannabis as Medicine (Part 2 of 2) - Cannabis and Treating Chronic Pain with Dr Attam Singh

Wed, 28 Oct 2020 03:00:00 GMT

On the podcast this week I welcome a returning guest to the show Dr Attam Singh, a Clinical Associate of the London Pain Clinic.

Dr Singh first joined us back in April for one of our COVID 19 special episodes and I'm delighted to have him back on the show today. As a Consultant in Pain Medicine, Dr Singh is very experienced in both the assessment and treatment of pain. Dr Singh specialises in musculoskeletal and neuropathic pain of either single or multiple origin providing a personalised, holistic approach to treat and perform interventional procedures when necessary.

More recently he has become one of the few registered practitioners using the Cannabis plant and its constituents (namely THC and CBD in varying proportions) to treat a variety of conditions and more specifically in his case, Pain.

On the show today we talk about:

What the cannabis plant is and where we find the useful chemicals
THC and CBD
Synthetic vs Natural sources of CBD
The endocannabinoid system
The ‘entourage effect’
The lethality of cannabis compared to other drugs of medicine and recreation
The complexity of chronic pain patients and why CBD has a role
The difference between prescription and OTC preparations
The delivery mechanism of CBD

Remember you can catch the recipe I made for Attam on youtube, this is just the podcast bit where we talk about his speciality and experience.

And do check out The Doctor's Kitchen website for full show notes and all social media links for this episode

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#74 Cannabis as Medicine (Part 1 of 2) - Cannabis on the Brain and Gut with Dr Dani Gordon

Wed, 21 Oct 2020 02:00:00 GMT

Seen any Cannabis products lately? We have, over the last few years, become completely inundated with cannabis products across the shelves of wellness and health stores. Online blogs claim miracle cures from everything you could think of. Sleep, anxiety, cancer, AI conditions, eczema, acne, libido. As a doctor I’m asked about this from patients a lot, but honestly I’ve had no formal training in the products and up until now I haven’t really looked at much research. So is this an incredible and legitimate supplement with a myriad of uses? Or is this modern day snake oil

Well today, I’m speaking with Dr Dani Gordon. Dr Dani is a double board certified medical doctor, integrative medicine physician, Family medicine doctor and world leading expert in CBD, cannabis medicine. She also co-founded the non-profit, UK Medical Cannabis Clinicians's Society (MCCS), which trained the UK's first cannabis medicine specialists and helped set up the UK's first cannabis medicine centres.

She has lectured at Imperial College, King’s College, and UCL on medical cannabis. She also developed the first medical cannabis training program for physicians in the UK and is a consultant for clinical research in cannabinoid medicine working with top researchers around the world.

Dr Dani Gordon is the perfect person to be speaking to on this subject and we have a fascinating conversation talking about:

Her first interaction with cannabis medicine and plant medicine
The historical use of cannabis as a plant medicine
The types of chemicals found in the cannabis plant
The endocannabinoid system and how cannabis may exert its affects
The risks of using Cannabis
The uses of cannabis in dementia, parkinsons, gut disorders
Tips on how to use cannabis as a wellness product

Disclaimer: This information is for educational purposes only and not to be taken as medical advice. The podcast guest and host always recommend speaking to your medical practitioner before taking any new supplements or products.

Check out The Doctor's Kitchen website for the full show notes and social media links for this episode

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#73 The Cancer Series (3 of 3). My Cancer Journey with Dr Lauren Macdonald

Thu, 15 Oct 2020 02:00:00 GMT

On this episode I’m joined by Dr Lauren Macdonald, who worked as a doctor in Brighton for several years before being diagnosed with aggressive stage 4 cancer in 2014.

The years that followed gave her a deep understanding of what it is to face a life-threatening illness. Consequently, she became fascinated by the emotional experience of illness, the mind-body connection, and the body’s ability to self-heal.

To optimise her chance of survival she explored Integrative Medicine, specifically focusing on nutrition, the gut microbiome, and stress management techniques, alongside conventional medical treatment. She achieved complete remission in 2016 and has gone on to study vedic meditation, Nutritional and Environmental Medicine, Mindfulness Based Stress Reduction (MBSR) and Ashtanga yoga.

We talked about:

Her cancer journey, what is like to be a doctor with cancer and her experiences within the NHS system
Stress and inflammation in disease
How she was able to overcome trauma in her life
Gut health and its importance during therapy
Her experiences of yoga and learning more about surrendering herself to the universe
The power of nature as a healer
Her personal use of psychedelics and her thoughts on its potential use in medicine

Check out The Doctor's Kitchen website for full show notes and all social media links for this episode

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BONUS EPISODE! Ask Me Anything with Dr Rupy

Wed, 14 Oct 2020 08:30:00 GMT

This week we have a special bonus episode of The Doctor's Kitchen Podcast - where I'll be answering some of your most commonly asked nutrition and lifestyle medicine questions, and I'll be answering them whilst I cook up a delicious meal!

This podcast is brought to you in partnership with Sainsburys - I'm delighted to be working with Sainsburys who are helping you cook up something magical this Autumn.

During the episode, I'll be cooking a delicious roasted vegetable and freekeh and feta salad - a recipe that you can find here on the Sainsbury's website

Check out The Doctor's Kitchen website for full details of this and all our other episodes

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#72 The Cancer Series (2 of 3). Integrative Oncology with Dr Catherine Zollman

Wed, 07 Oct 2020 02:00:00 GMT

Today I’m chatting with a good friend and colleague Dr. Catherine Zollman, who is Medical Director at Penny Brohn UK, a charity which in provides Integrative Support and Self-Management Education for people affected by cancer.

She is also an NHS GP, an Honorary Clinical Lecturer at the University of Bristol, and was Macmillan Clinical Cancer Lead for BNSSG Clinical Commissioning Group 2014-2019. She studied medical oncology before specialising in General Practice and completing a Fellowship in Integrative Medicine (University of Arizona).

On the podcast we discuss a number of topics including:

What integrative oncology means?
The need to bring the worlds of conventional medicine, lifestyle medicine and complementary medicine together
Intelligent combinations of lifestyle and integrative approaches to deliver better outcomes
Explaining the services that PBUK usually offers, and what it offers now during lockdown
Breaking down the barriers and why healthcare still feels so "siloed" and oppositional?
Why is evidence on the effectiveness of lifestyle interventions not better known or understood by the conventional medical system?
Why does medicine/conventional healthcare not harness the power of the activated patient more?
Working with Possibility vs Probability - how to avoid False Hope and False Hopelessness and find a middle path of Realistic Hope.
How to enthuse conventional healthcare professionals and students about the power of nutrition, movement, breathing practices, nature, therapeutic relationships, creativity, realistic hope, love, meaning and purpose to help people live better and need less medication.
Challenges in researching lifestyle and complementary approaches
Outcomes as measured in a realistic and methodical way to inspire and enact change

Check out The Doctor's Kitchen website for all other social media links and full show notes for the episode

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#71 The Cancer Series (1 of 3). What to eat for Cancer with Professor Robert Thomas

Wed, 30 Sep 2020 02:00:00 GMT

In today’s podcast we talk about everything to do with the “emperor of all maladies”, the big C.

Myself and Professor Robert have met on a couple of occasions at conferences geared toward healthy lifestyle and cancer, and I could not think of a more educated and enthusiastic person to have on the podcast who is up to date with the evidence and continues to wave the flag for lifestyle medicine and oncology.

Professor Robert Thomas is a Consultant Oncologist at Bedford and Addenbrooke’s Hospitals, a clinical teacher at Cambridge University and visiting Professor of Sports and nutritional science at the University of Bedfordshire. He is lead of a Lifestyle and Cancer Research Unit conducting designing and conducting government backed studies evaluating the impact of exercise, diet and natural therapies.

More recently, he led the analysis of the 155,000 patient data set (PLCO) which has linked sugar with an increased cancer and tea and broccoli with cancer prevention. In 2019, he wrote the book “Keep Healthy after Cancer”, and remains medical advisor for the lifestyle and cancer website Cancernet.co.uk.

We frame our conversation into 3 distinct areas to avoid confusion. What to eat to prevent cancer, during cancer and post cancer with the aim of reducing risk and improving outcomes. As cancer is an extremely broad field and confusing for even medical professionals to understand it’s biology, I want to remind listeners and viewers that this is general information and not to be taken as medical advice.

In today’s pod we talk about

What Cancer is
The balance of genetic vs acquired cancer and the influence of lifestyle on risk
The general principles of how to avoid cancer
What foods to eat
How food exerts a positive impact on cancer risk
How we investigate the anti-cancer impact of food
Gut health and cancer
The Warburg effect
The implication of excess sugar on cancer risk
What to eat during cancer
The potential for ‘prehab’ initiatives
Vitamin D, Polyphenol and Probiotic supplements, Vitamin Supplements
Post Cancer lifestyle regimens to reduce the risk of recurrence
What an anti-cancer diet looks like
The Future of Oncology: Individualised medicine, Immunotherapy and Metabolic Oncology

Check out The Doctor's Kitchen website for all social media links and show notes.

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#70 Nurturing The Most Critical Source of Nutrition, The Soil with Abby Rose

Wed, 23 Sep 2020 02:00:00 GMT

Abby Rose is Physicist and further studied nuclear and particle physics for her masters, and has now become a leading voice in a new dawn in farming. A farmer and soil health advocate, Abby was named one of 50 New Radicals by The Guardian and Nesta in 2018 for her work developing simple apps that help build ecology, profitability and beauty on farms around the world.

Five years ago, -founded the award-winning British podcast, Farmerama Radio, as a way for farmers to share their experiences and ideas in creating a more ecological farming future. The monthly show has quickly become a leading voice in the global regenerative movement, highlighting the positive role farmers play in determining the future of the earth and its people.

Abby splits her time between working on her family farm, Vidacycle, in Chile, and visiting farms on multiple continents learning from soils and understanding what it's going to take to build a more ecological farming future

Today we discuss:

● What is regenerative farming? Regenerative vs sustainable farming

● Why soil health on farms is important and how does it link to our health?

● How can we eat more regeneratively? What does that mean?

● Nutrient Bioavailability in food and how to measure it

● How are we going to feed the world? Who really produces the world’s food?

● Seed and Grain heritage and sovereignty

● Politics, Brexit and EU structures that traditionally have disabled progress

● How can people get more involved in the farming movement today

Do visit The Doctor's Kitchen website for full show notes and all social media links for this episode

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#69 Eat for your Hair, with Dr Ingrid Wilson

Wed, 16 Sep 2020 02:00:00 GMT

I’m delighted to be joined on the show today by Dr Ingrid Wilson, Director of Crewe Hair and Skin Clinic which primarily helps people with hair loss, scalp problems and skin concerns.

Having been a GP in the NHS for 20 years, Dr Wilson takes a holistic approach to hair and skin, and provides hair treatments in the clinic to help care for textured hair.

She is one of the few trichologists in the country able to prescribe for hair loss conditions, and she enjoys collaborating with other trichologists from other professional backgrounds so that clients can access hair replacement systems, hairdressing and scalp micropigmentation from the clinic.

Today we talked about:

The different types of hair loss
How Dr Ingrid assesses the root cause of hair loss
Nutritional considerations for healthy hair
The new tests that help determine what treatments are worthwhile
Supplements that may be useful in hair loss
Pharmaceutical options and other hair treatments
Greying and what could help
Answering some of your questions about hair products, oils and more

Check out The Doctor's Kitchen website for all social media links and full show notes for this episode

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BONUS EPISODE! ‘Exhale’ with The Breath Guy, Richie Bostock

Mon, 14 Sep 2020 02:00:00 GMT

I’m joined by Richie, or “The Breath Guy”, for a great bonus episode on breathwork and to celebrate the release of his new book “Exhale”

Richie is a leading figure and evangelist for Breathwork, the next revolution in health and wellness. He is a Breathwork coach, author and speaker and it is his mission to spread the life changing possibilities of Breathwork to the world. We finish up with an energising breathwork session that I know you’ll enjoy!

On the show today we talk about:

The process of writing a book and taking the reader on a journey through the importance of breathing
The utility of breathing for different conditions
His anecdotal experiences of breathwork
An ‘energiser bunny’ breathwork session

Check out The Doctor's Kitchen website for all other social media links and full show notes for the episode

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#68 Eating for Migraines with Dr Jessica Briscoe and Dr Katy Munro

Wed, 09 Sep 2020 02:00:00 GMT

Dr Jessica Briscoe and Dr Katy Munro are my guests from The National Migraine Centre which is the only national charity that provides a clinic for migraine sufferers and cluster headache patients. They have been delivering expert and evidence-based support for 40 years

In addition, they are committed to advocating their desperate cause and educating healthcare professionals and started their own podcast called Heads Up, which aims to provide useful information for those suffering with headache.

Migraine is the third most common chronic disease in the world, affecting an estimated one in seven people and two to three times more women than men. In the UK approximately 25 million days are lost each year from work or school because of migraines which is why I wanted to do a comprehensive podcast on this topic discussing food and Lifestyle measures for migraine sufferers.

We discuss:

Why regular eating is key and maintenance of glucose and insulin levels to avoid attacks
Migraine Diet myths and potential food triggers
Low carb, high protein & fat balance measures
The potential use of Ketogenic diets for chronic pain and migraine
Food supplements with evidence: Magnesium, Vitamin B2, Co-enzyme Q-10
More info about migraine lifestyle, prevention and stress reduction techniques

Please see The Doctor's Kitchen website for all other social media links and show notes information

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#67 Eating with your Genes, with Registered Dietitian Rachel Clarkson

Wed, 02 Sep 2020 02:00:00 GMT

On the show today I’m delighted to welcome Rachel Clarkson. Rachel is a leading Nutrigenomic Specialist Dietitian - using world renowned, next generation technology and expert analysis to create Personalised Wellness programmes for her clients under the name of The DNA Dietitian.

She is a guest lecturer for St Mary’s University MSc in Genetics & Nutrition and sits on the Scientific Advisory Board of two health tech platforms.

On the show today we chat about:

Her background in dietetics and why she decided to specialise in personalised nutrition
The basics of what a gene is
Epigenetics and how this relates to food and environment changes
The difference between nutrigenetic tests and deterministic gene investigations
Disease risk versus modifier (metabolic) gene tests
Why a one size fits all model in medicine and nutrition is not good enough anymore
Rachel’s approach to consulting with patients in clinic
How to personalise diets for fertility, obesity and more
Out of the 10s of 1000s of single nucleotide polymorphisms, how do we determine which ones are important

This is an incredibly interesting field of nutrition and medicine that is definitely something which will become the norm in the future.

Check out The Doctor's Kitchen website for all other social media links and show notes

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#66 More Than Medicine (3 of 3). How to Create a Bulletproof Mindset, Cultivating Kindness and Building Self Esteem with Dr David Hamilton

Wed, 26 Aug 2020 02:00:00 GMT

My guest today is David Hamilton PhD. A writer, columnist, speaker and author of 10 books covering the science of kindness, self esteem, and the mind body connection. He is the ‘Kindness Tsar’ and has been featured on Channel 4’s Sunday Brunch Live in the UK, and on CBS Sunday Morning in the US.

We talk broadly about the subjects of kindness, self esteem, mind body medicine as well as his personal journey from organic chemist at a well known pharmaceutical company, to now having the courage and confidence to preach what he practices.

On the show today we talk about:

The placebo effect
Cultivated Inner self confidence and esteem
Manifesting physical changes in the body and brain with visualisation and mental exercise
The antidote to stress hormones
The virality of Kindness
The difference between toxic positivity and empathy
Kindness and Positivity as a muscle that needs to be worked

I’d definitely recommend that you go and check out David’s selection of published books - covering Kindness, How Your Mind Can Heal Your Body and Self Love - all of which can be found here on his website

Please do check out The Doctor's Kitchen website for full show notes and guest links and resources for this podcast.

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#65 More Than Medicine (2 of 3). Music as Medicine with Professor Nigel Osbourne

Wed, 19 Aug 2020 02:00:00 GMT

Today I discuss the wonderful world of musical therapy with Professor Nigel Osbourne. His works have been featured in most major international festivals and performed by many leading orchestras and ensembles around the world. He has also composed extensively for the theatre and through his Institute in Edinburgh, is exploring the interfaces of music and science in important areas such as mental and physical well-being.

He has also pioneered methods of using music and the creative arts to support children who are victims of conflict. This approach was developed during the war in Bosnia-Herzegovina (1992-95), and since then the work has been implemented widely in the Balkan region, the Caucasus (Chechnya), the Middle East (Palestine, Syria and Lebanon), East Africa and South East Asia. He is currently working with Syrian refugees in the Bekaa Valley, Lebanon, and planning a new intervention in Yemen. In 2009 he was awarded the Freedom Prize of the Peace Institute, Sarajevo, for his work for Bosnian children during the siege of the city.

In today’s podcast we discuss:

Nigel’s background and experience in Bosnia, Sarajevo, during the conflict
The wave of energy hitting you if you spark joy in children with music
How this led to a deeper understanding and exploration of the neuroscience of musical therapy
The Neurological, Biological and Psychological impact of music
How music is the social glue that enhances our sense of wellbeing and is universally recognisable across cultures
The applications across disciplines such as ADHD, Dyslexia, PTSD, Depression, Mental Health and Neurodegenerative disease
X-System – A project that aims to predict our neurophysiological reaction based on computational data allowing personalised music therapy
How music sculpts our inner senses, our autonomic nervous system and our hormones

We also wanted to share with you a project that is very close to Nigel's heart - Edinburgh Direct Aid. Nigel is currently supporting a music therapy project they are running in Lebanon. The Director of the project - Dr Denis Rutovitz, is a former Human Geneticist and Medical Researcher, and the Medical Adviser, Dr Colin Cooper, a hugely respected retired Edinburgh GP. Please do have a look at the work they do, they would be delighted with any support.

Please do check out The Doctor's Kitchen website for full show notes and guest links and resources for this podcast.

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#64 More Than Medicine (1 of 3). Cultivating an Elite Performance Mindset with Sports Psychologist Tom Bates

Wed, 12 Aug 2020 02:00:00 GMT

My guest today is Tom Bates, a performance psychologist who applies fast, easy and accessible performance enhancing techniques to elite sports men and women based on the Science of Psychology.

His work has extended into other sports beyond premiership football including GB athletes in Basketball, Swimming, Boxing, Rugby, Golf and Fencing and is working toward Tokyo 2021.

Our conversation today spans a multitude of topics including

How to harness better Self-Awareness
How changing your Perception of the environment will drastically change your experience of it
Realising you are in total control of your emotions enables you to be bulletproof from insecurity and negative energy
How to nurture an Authentic self

Even though Tom has worked with highly motivated people his whole life who are looking for that extra 1-5% of better performance, his work and learnings are relevant to all of us and I think if you think of yourself struggling with any aspect of behavior, health or habit change, you will definitely enjoy this pod

We also talk about using:

Visualisation exercises
The Law of Attraction

Which are two things I strongly believe in and touch upon at the end of the podcast episode.

And do check out Tom's book - the Future Coach - which I'm sure you'll find super interesting too.

You'll find full show notes along with other guest information including social media links on the podcast section of The Doctor's Kitchen website

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#63 Eating for The Menopause with Dr Hannah Short

Wed, 05 Aug 2020 02:00:00 GMT

My guest today is Dr Hannah Short, a GP and women's health specialist who has personal experience of surgical POI (primary ovarian insufficiency), having undergone a total hysterectomy and bilateral salpingo-oophorectomy (removal of the womb, fallopian tubes and both ovaries) at the age of just 35.

She now sees patients from across the POI spectrum and uses a combination approach of both HRT medication and nutrition and lifestyle changes. An ambassador for the Daisy Network, Hannah has big aspirations to improve Menopausal awareness and care across the country.

Hannah has a keen interest in the role of plant-based nutrition in female hormonal health, in particular the association between the gut microbiome and oestrogen metabolism. In 2018, Hannah completed the eCornell Certificate in Plant-Based Nutrition and has undertaken further training in lifestyle medicine with the Royal College of General Practitioners (RCGP).

On the show today we talk about:

Hannah’s personal story - Endometriosis and surgically induced menopause and Premenstrual Dysphoric Disorder (PMDD)
Defining the Menopause and Primary Ovarian Insufficiency (POI)
What is normally meant to happen in the menopause
The pathophysiology behind the commonest symptoms
How the menopause effects chronic conditions
The gut microbiome and oestrogen metabolism
“Oestrogen dominance”
How a plant based diet can help lessen menopausal and menstrual symptoms
The impact of inflammation on the menopause
HRT and the different types - body vs bio - identical and their uses
Soy and the menopause
Supplements and the menopause

Do check out The Doctor's Kitchen website for more information on this episode and my guest - there's some great reference information over there.

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#62 Fasting and Medicine with Professor Valter Longo

Wed, 29 Jul 2020 02:00:00 GMT

My guest today is a world renowned scientist and researcher Professor Valter Longo.

Most well recognised for his work in the longevity field and fasting., Valter has thirty years of experience in the field of longevity and healthy eating. He is the Director of the Longevity Institute at the University of Southern California – Leonard Davis School of Gerontology, Los Angeles, and the Director of the Longevity and Cancer Program at the IFOM Institute of Molecular Oncology in Milan, Italy. He is the author of the best seller “The Longevity Diet” and is also the scientific director of the Create Cures Foundation and the Valter Longo Foundation.

On today’s pod we talk about

What fasting means and the different types of fasting
The longevity diet and the fasting mimicking diet (FMD), and what are their aims?
Does the scientific data suggest benefit?
Which are the main features of the longevity diet?
How many meals should be eaten each day?
Why fasting works on longevity?
How does the fasting mimicking diet work?
The utility of FMD in the treatment of cancer, autoimmune conditions and metabolic disorders

Do check out Professor Longo's book - The Longevity Diet - it really is a very interesting read and full of such great information.

Social Media Links

Website

Facebook

Instagram

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#61 Eating for your Eyes with Dr Rudrani Banik

Wed, 22 Jul 2020 02:00:00 GMT

My guest today is Dr Rudrani Banik MD, an award-winning Associate Professor of Ophthalmology at Mount Sinai Icahn School of Medicine who also serves as principal investigator for 5 multi-centered clinical trials in neuro-ophthalmology. Dr. Banik is a member of the American Academy of Ophthalmology’s Exam Development Committee and helps to set the standards for board certification in her field. She is sought out as an expert in the media and has been featured in The New York Times, Good Morning America, CBS Evening.

She applies principles of complementary and alternative medicine in conjunction with traditional medical approaches to treat chronic diseases affecting the visual system. She offers a unique approach to managing conditions such as dry eye, macular degeneration, blepharitis, migraine, multiple sclerosis, myasthenia gravis, thyroid eye disease, uveitis, and other autoimmune conditions. She is also the founder of Envision Health NYC, a private practice based in New York City.

On today’s podcast we talk about:

How does nutrition affect health?
What are the best foods for eye health and how do they impact the visual system
What foods can help protect against cataracts/macular degeneration/glaucoma?
Beyond food, what supplements/herbs should you take for your vision?
Prevention and slowing of the commonest causes of blindness
So how do we reduce symptoms of digital eye strain?
Is there a connection between nutrition and dry eyes?
What can you do to protect children's vision?
Actionable tips to protect our eyes with food and lifestyle

Bio links:

Relevant Links: https://rudranibanikmd.com/

https://www.instagram.com/dr.ranibanik/

https://twitter.com/RudraniBanikMD

https://www.facebook.com/NYCNeuroOphthalmology/

Further links:

http://mbio.asm.org/content/7/2/e00198-16.full - contact lens wearing

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045141/ - microbiome and ophthalmic disease

https://www.sciencedirect.com/science/article/pii/S1542012416300386

https://www.the-scientist.com/?articles.view/articleNo/39945/title/Visualizing-the-Ocular-Microbiome/

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#60 How to Reverse Ageing (Part 4 of 4). The Future of Longevity Research with Professor David Sinclair

Wed, 15 Jul 2020 02:00:00 GMT

My guest on the show today is David A. Sinclair, Ph.D, a tenured Professor of Genetics at Harvard Medical School, he is best known for his work on genes and small molecules that delay ageing, including the Sirtuins, NAD precursors, Resveratrol and other epigenetic modifiers.

He has received many honours including a feature on TIME magazine’s list of the “100 most influential people in the world” and this podcast episode about how to treat and reverse ageing will give you a glimpse into why he is so deserving.

On the show we talk about:

The hallmarks of ageing and why to distinguish it as a disease
Instead of trying to tackle each one of the 8 central tenants of ageing, how Prof is looking at the epigenome
Sirtuins and their role in ageing, DNA repair and gene expression
AMPK, MTor, Sirtuins as regulators of lifespan and defence pathways
Methods of fighting ageing and activating the body’s natural defence systems
Energy restriction, aerobic exercise, sauna and cold shock therapy
energy restriction, exercise triggering hypoxia, sauna, cold shock therapy,
NAD and NAD precursors, Metformin, rapamycin and resveratrol as molecules that can improve ageing
Why we need to treat ageing like a disease, which forms the foundation of multiple diseases. If we cure ageing, we cure a lot.
The ethical considerations of increasing lifespan

Do check out David’s work and his latest book - Lifespan - Why We Age and Why We Don’t Have To.

All other social media links are noted here below.

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#59 How to Reverse Ageing (Part 3 of 4) The Female Ageing Brain with Dr Lisa Mosconi

Wed, 08 Jul 2020 02:00:00 GMT

Today’s podcast is with the wonderful Dr Lisa Mosconi, PhD, author of the brand new book “The XX Brain” and the director of the Women's Brain Initiative and the associate director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College, where she also serves as associate professor of Neuroscience in Neurology and Radiology.

She is a board-certified integrative nutritionist and holistic healthcare practitioner and somebody who is championing better, more inclusive research that recognises the distinctiveness of the female brain for improved clinical outcomes. I loved her first book “Brain food”, and this new book is an incredible addition to her literary works and a way to empower women across the world to make more evidence based informed choices about their health and wellbeing with respects to brain health.

On Today’s podcast we talk about:

The statistics regarding how women are far more likely than men to suffer from anxiety, depression, migraines, poor recovery from brain injuries, Autoimmune conditions like MS and Alzheimer's disease.
What she refers to as Bikini Medicine
Her personal Story of Alzheimer’s in her family
What the ‘Women’s Brain initiative’ aims to achieve in science
How women's brains age distinctly from men's
The unique risks women face
How memory lapses, depression, stress, insomnia and the increased risk of dementia are key issues during menopause that arise in the brain rather than the reproductive organs
The key brain-protective hormone: Oestrogen
Abandoning one size fits all medicine and embracing personalised medicine
8 steps to improving women’s brain health including: Diet, Stress reduction, Sleep, harnessing the power of the Microbiome, deciding if HRT therapy is for you, Environmental toxins and supplements

Definitely do check out Dr Lisa's book - “The XX Brain” - which is a brilliant read and full of super interesting and helpful and easy to understand information.

All other social media links are noted here below.

Website

Twitter

Instagram

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#58 How to Reverse Ageing (Part 2 of 4). Healthy Ageing with Dr Dan Levitin

Wed, 01 Jul 2020 02:00:00 GMT

For the second part of our reversing ageing series, my guest today is Dr Daniel J. Levitin.

A neuroscientist, cognitive psychologist, and bestselling author. He is Founding Dean of Arts & Humanities at the Minerva Schools at KGI in San Francisco, and Professor Emeritus of psychology and neuroscience at McGill University. He is the bestselling author of This Is Your Brain on Music, The World in Six Songs, The Organized Mind, and A Field Guide to Lies and Statistics.

Daniel is a thought leader in the field of ageing and neuroscience, he has read thousands of research papers on the brain through the ages and his new book draws on cutting-edge research from neuroscience and psychology to demonstrate the cognitive benefits of getting older.

On the show today we talk about:

The beliefs that surround the ageing process
Our assumptions around memory loss and our focus on lifespan instead of 'healthspan'
How our decision-making skills improve as we age
How happiness improves in age
Practical and cognitive enhancing tricks for everyone to follow during each decade of their life
How to age joyously
We also dive into Dan’s food preferences, flair for music and some incredible stories from his life’s work

I would really recommend to check out Dan's book - The Changing Mind - it really is well worth a read

And do check out The Doctor's Kitchen website for full show notes and do check out all our other podcast episodes too!

Guest Social Media Links

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#57 How To Reverse Ageing (Part 1 of 4). The History of Longevity Research with Sue Armstrong

Tue, 23 Jun 2020 23:00:00 GMT

My guest today is Sue Armstrong, journalist and author of the fantastic book “Borrowed Time – The Science of How and Why We Age”.

We have a conversation about all things related to ageing, why it occurs, why there’s renewed interest in it and what we can do about it. Sue beautifully lays out the history of longevity research in her book, the origins of this fascinating scientific discipline and what the latest research means for you.

Sue is a writer and broadcaster specialising in science, health and development issues. As a foreign correspondent, she covered EU affairs from Brussels for 3 years. Based subsequently in South Africa for 8 years, she reported for a variety of media - notably New Scientist magazine, BBC World Service radio, and various UN agencies including the World Health Organization, for whom her major focus was the AIDS epidemic then spreading explosively in East, Central and southern Africa.

On the show today we discuss:

How Sue's career got started as well as her experience reporting on Nelson Mandelas release from prison
Her time spent researching and reporting on HIV
The origins of ageing research and interrelated tales of mavericks, worms and fruitflies
The different theories of why we age
Cellular senescence
The ageing immune system
Calorie restriction and its pros and cons
Whether the quest for longevity is a narcissistic endeavour
True gerontology vs the “immortalists”

And definitely go and check out Sue's book - 'Borrowed Time - The Science of How and Why We Age' which is a really super interesting read.

All other social media links for Sue are noted below here and do check out The Doctor's Kitchen website for full show notes and links to publications and articles that Sue wanted to share with listeners.

Guest Social Media Links

Twitter

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#56 Food as Medicine with Dr William Li

Wed, 17 Jun 2020 02:00:00 GMT

My guest today is the truly inspirational Dr William W. Li, MD. An internationally renowned physician, scientist, and author of the New York Times Bestseller 'Eat to Beat Disease - The New Science of How Your Body Can Heal Itself'.

His groundbreaking work has led to the development of more than 30 new medical treatments, has impacted more than 50 million people worldwide, and covers more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on The Dr. Oz Show, CNN, and CNBC and has been featured in USA Today, TIME, The Atlantic, and O Magazine. Dr. Li is President and medical director of the Angiogenesis Foundation.

We talk about a range of topics from his latest book including the 5 defence systems of the body:

Your Microbes, stems cells, immune system , angiogenesis, your genes and how nutrition and lifestyle can positively influence them. As a food as medicine pioneer who started these conversations way before I even thought of The Doctor’s Kitchen, Dr Li has been a true inspiration of mine.

On this episode we talk about

The microbiota, how certain foods can improve your body’s ability to regulate sugar
What stem cells are and the different types of foods that can help promote regeneration
The difference between pro and anti-angiogenesis and why both are helpful and harmful depending on the circumstance and how food can positively help with both.
The benefits of food for the immune system support
The utility of combining epidemiology, lab studies and human trials to determine which foods we should consume.
The future of food prescriptions and how medicine could look in 10-15 years time
The impact of food to positively impact the efficacy of medicine in the field of cancer, cardiology and neurology.

And definitely go and check out Dr William Li's book - 'Eat to Beat Disease - The New Science of How Your Body Can Heal Itself' - it's a fascinating book and most certainly well worth a read.

Guest Social Media Links

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#55 Being a Healthy Vegan with BOSH!

Wed, 10 Jun 2020 02:00:00 GMT

Today on the show I'm absolutely delighted to welcome along Henry Firth and Ian Theasby, the duo that make up BOSH!

It's likely that you've already heard of BOSH, they're the UKs leading Vegan influencers. They launched BOSH to show people how great plant-based food could be and back in 2016 they posted a video that pretty much went viral overnight.

Since then, they've had an amazing 2 billion views online, with an average of 26 million views a month - quite incredible isn't it and just shows what a following they have and how interested we are as a nation in plant based eating. Henry and Ian and are the UK’s bestselling vegan authors with 4 published books so far. And with their latest book - Healthy Vegan being a Sunday Times Bestseller.

And to top everything off, they now host the first vegan cookery series on mainstream TV, called Living on The Veg which you can find on ITV. It's a fantastic show and helps to make plant based eating so much more accessible - definitely do go and check it out!

On the episode today you'll hear us chat through the following

How Henry and Ian first got into plant based eating
The mission for BOSH in the UK and further afield
Veganism and nutrition
How they create such a great culture within their company
What it's like running a business together

I really think you're going to love this episode - it's such a great conversation with two super guys who are completely open and honest throughout our conversation and what a great community they have built up together.

And you absolutely must check out the most recent BOSH cookbook - Healthy Vegan it's a super book with tons of great recipes that you will absolutely love - and do have a look at the other books too.

All other social media links for BOSH are noted below here.

Make sure you check out the recipe I cooked for Henry and Ian too on The Doctor's Kitchen YouTube Channel. I re-created a recipe from their book - it's a Goan style curry and is delicious.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today's episode

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#54 How to Save The Planet at Breakfast with Jonathan Safran Foer

Wed, 27 May 2020 02:00:00 GMT

Today I speak with author and activist Jonathan Safran Foer about the current pandemic, how he is coping and an inconvenient problem that dwarfs the impact of Covid. The big C – Climate.

Jonathan is the author of three award-winning and internationally best-selling novels. He won The Guardian Book Prize for his debut novel, was included in Granta’s “Best of Young American Novelists” issue as well as The New Yorker’s“20 under 40” list of the best young writers in the US; and his books are published in over 30 languages

And I know what you’re thinking. Yes it’s important. Yes I know I should be doing more. And no I’m not doing enough. It’s too hard.

In today's espisode we talk about:

How the actions of ordinary people as a collective can have huge impacts
Not to rely on the government for action and how we can act
The simplest most effective solution is diet
How we are all hypocrites and a layer of realism is useful
Why climate change and global warming has a branding problem

Jonathan Safran Foer's book, We Are The Weather, is out now, definitely do go and check it out. Along with another one of Jonathan's books - Eating Animals, it’s certainly one of my must reads for anybody interested in nutrition and how food choices impact the environment.

And don't forget to subscribe to The Doctor's Kitchen newsletter where we will be continuing to share weekly science based recipes lifestyle hacks and more tips to help you live the healthiest and happiest lifestyle possible - and please do give us a 5* rating on your podcast player to help support our podcast through this difficult time.

Check out the podcast notes on The Doctor's Kitchen Website for links to more articles and books on this subject.

Guest Social Media Links

Facebook

Instagram

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#53 The Doctor’s Kitchen LIVE Podcast: Opportunities for Growth Post Pandemic (with a Live Q&A Session)

Wed, 20 May 2020 02:00:00 GMT

Welcome to a special episode of The Doctor's Kitchen Podcast - LIVE!

Today’s podcast was filmed recently on Zoom with a live audience of 20 people online - what a great experience and a real pleasure to connect with those in the audience.

Earlier this year, I introduced the idea of what I wanted to create as an immersive Doctor’s Kitchen experience - a supper club event with 3 guest interviews and an opportunity for those attending to ask live questions.

The initial idea revolved around 3 core themes: EAT, MOTIVATE & INSPIRE. Unfortunately, we had to postpone the supper club event for obvious reasons - so I thought instead that I would reflect on a few events of the last couple of months as well as giving an opportunity to those in the audience of the live podcast to ask me anything.

Some of the key topics I talk about today include:

How we cultivate a community that is able to look after itself effortlessly?
How can we grow from this tragic experience?
The renewed realisation of the wider determinants of health, namely community, connection and purpose.
Financial, Environmental and Societal impacts on healthy lifestyles and the responsibility of our government to enhance the resilience of our population

I also pose the opportunity of this current situation as a moment to rethink the immediacy of other looming catastrophes, namely the environment and microbial resistance. And I close with a short discussion on rethinking our food landscape to appreciate the addictive nature of processed foods and the importance of nutritional medicine.

I do hope that you find this episode informative and useful at this time, and I would really love your feedback on the episodes that we are sharing here. Let me know on our Instagram, Facebook & Twitter pages.

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#52 Creating Accidental Activists to Improve Health in a Post Pandemic World with George Monbiot

Wed, 13 May 2020 02:00:00 GMT

Today on the podcast I welcome along George Monbiot - who is is an author, Guardian columnist and environmental campaigner.

George cowrote the concept album Breaking the Spell of Loneliness with musician Ewan McLennan; and has made a number of viral videos. One of them, adapted from his 2013 TED talk, How Wolves Change Rivers, has been viewed on YouTube over 40m times. Another, on Natural Climate Solutions, that he co-presented with Greta Thunberg, has been watched over 50m times.

As we witness an improvement in the crisis and anticipate the relaxation of social distancing, I wanted to talk about the opportunities to learn and reform our political systems that globally have been woefully unprepared and slow to respond.

As we try to recuperate the losses both emotionally, physically and financially I’m trying to cultivate the opinions of thinkers from around the world who have long documented the unfolding crises in society that have now spectacularly revealed themselves to us.

In this episode, we talk about:

How to harness intrinsic human values of kindness to foster better wellbeing in society
How cooperation and altruism is hardwired in our neurobiology
The evolution of humans would have required community and kindness to survive rather than the prevailing narrative of individualism and inequality
Neoliberalism in politics and how we have evolved over the 20th and 21st century
The impact of immersing ourselves in a virtual world
How we address alienation and loneliness, which are the defining conditions of our time.
The rise in social initiatives and Accidental activists
What will we reward in a post pandemic era? Those with material wealth and social influence or those who seek to build community and foster relationships?
Is this an opportunity to build a doughnut economy?
Big Organising in the wake of the Pandemic

And don't forget to subscribe to The Doctor's Kitchen newsletter where we will be continuing to share weekly science based recipes and tips to help you live the healthiest and happiest lifestyle possible.

Guest Social Media Links

Website

Twitter

Instagram

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#51 How to Heal a Moral Injury – Helping Healthcare Workers Heal Mental Wounds in the Aftermath of Coronavirus with Dr Dominic Murphy

Wed, 06 May 2020 02:00:00 GMT

In today’s episode I talk to Head of Research at Combat Stress, Dr Dominic Murphy.

Combat Stress are the UKs leading charity for veterans' mental health.

For a century they have been helping former servicemen and women deal with issues like post-traumatic stress disorder (PTSD), anxiety and depression. Today they provide specialist treatment and support for veterans from every service and conflict to give them hope and a future.

I think it would be a pragmatic choice to start discussing the mental implications of COVID- 19 on healthcare workers that have not only witnessed events but may have been involved in some huge decisions that challenge our moral code.

I'm sure that you will find our discussion today really interesting and thought provoking.

On the podcast, we talk about:

Dominic’s work as a Clinical Psychologist and PTSD with war veterans
The extent of PTSD and predisposing factors
What is a moral injury?
The relationship between moral injury and PTSD
Why look at moral injury - why do some people not respond well to gold standard treatments for PTSD
What are we doing in the UK to explore moral injury
Is moral injury relevant during the current COVID-19 crisis?
Preventative measures with food, alcohol and exercise
The prevalence of PTSD before the pandemic and what needs to change in both the culture of medicine and access to care

Please do be sure to check out the Combat Stress Website where they have some fantastic resources and support available and also look up their social media pages (links below)

You'll also find links on The Doctor's Kitchen Website to the papers that Dominic and I discussed on the podcast.

Guest Social Media Pages:

Website

Facebook

Twitter

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#50 Miracles in Medicine? What We Can Learn About the Science of Spontaneous Remission with Dr Jeffrey Rediger

Wed, 29 Apr 2020 02:00:00 GMT

In today's podcast I speak with Dr Jeffrey Rediger where we talk about spontaneous remissions or ‘medical miracles’ that he has been studying for over 15 years.

Dr Jeffrey Rediger is an Instructor in Psychiatry at Harvard Medical School and Medical Director for the McLean SouthEast Adult Psychiatric Programs.

He has a Master of Divinity degree from Princeton Theological Seminary and publishes in the fields of medicine, psychiatry and spirituality.

He has now released his first book - Cured - the remarkable science and stories of spontaneous healing and recovery.

Conventionally ignored by the scientific literature as outliers, anomalies or likely a result of misdiagnosis, Dr Jeffrey decided to dedicate a large part of his career studying these cases in the hope of trying to find out if there is anything we could learn from them. What he revealed is a fascinating collection of stories that has changed his thinking on medicine and how we practice.

It could be the revolution in medicine many patients and doctors are crying out for. Rather than adding legitimacy to those trying to exploit people's hope and belief, Dr Jeffrey sees a new way of examining unusual cases of remission through the lens of science.

On our talk today we cover the following:

The placebo effect
How belief plays into remission
Putting the body into a “Healing Mode”
Why love, compassion and kindness are key to health and longevity
Negativity bias
The accidents of biology and how they lead to the secrets of health
Flexing your Vagus Nerve
The 4 pillars of healing - Immunity, Stress, Identity, Nutrition

Please do be sure to check out Jeff Rediger's book - Cured (Penguin, 2020) - released this year and available through most good bookstores or online booksellers.

Guest Social Media Links:

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COVID-19 pt 4: Is Basic Income the Answer to Financial and Physical Wellbeing After COVID? With Professor Guy Standing

Wed, 22 Apr 2020 02:00:00 GMT

In this weeks podcast I speak with Professor Guy Standing. A professorial research associate and former professor at SOAS University of London and world expert on Universal basic Income.

He is also a co-founder and current co-president of the Basic Income Earth Network (BIEN), an international non-governmental organization that promotes basic income as a right.

In light of the evolving pandemic I wanted to shift the conversation from reacting to the current scenario, to considering what opportunities there are to grow from this.

In the same way the British public and government created a universal healthcare system in the wake of WWII, perhaps our current scenario provides the foundation for even more radical thinking.

Today we discuss Basic Income as a measure that could alleviate societal suffering that started years before the pandemic, but has been extenuated and magnified as a result of the virus.

What we understand more than ever is the inequality within our communities, the effects of which will last far beyond the closure of this health crisis and will continue unless we think more carefully and imaginatively about how we structure our society.

We talk through the following:

Basic constructs of what Universal Basic Income means
The ethical and economic arguments for Basic Income
Ideas and culture shifts in politics and society that need to be in place for basic income to work
Professor Standing's experiences with instituting Basic Income in communities across the world

I hope that this situation has made more of us think more compassionately and kindly toward our neighbours both internationally as well as nationally and that this podcast ignites a different way of thinking even if you do not agree with the notion of Basic income.

Please do be sure to check out Professor Standings book - Battling Eight Giants: Basic Income Now (Bloomsbury, 2020) - released this year and available through most good bookstores or online booksellers.

Guest Social Media Links:

Website

Facebook

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COVID-19 pt 3: A Neurosurgeon On The Front Line with Dr Sheri Dewan

Wed, 15 Apr 2020 02:00:00 GMT

Today I chat with the amazing Dr Sheri Dewan - who is a board-certified neurosurgeon, and who was inspired to become a doctor after her mother was rushed to the hospital with a ruptured brain aneurysm.

Dr. Dewan is one of just 219 female neurosurgeons in the United States (there are just less than 4,000 neurosurgeons nationally, in total) - she works at Northwestern Medicine Central DuPage Hospital in Chicago and graduated from Northwestern University and completed her neurosurgical residency at the well renowned Brown University.

She specializes in pituitary tumors, gamma knife radiosurgery and minimally invasive degenerative spine disorders and Dr Sheri is a passionate advocate for women's brain health and diet how our lifestyle and the food we eat can impact our brain health.

In today’s episode we talk about the evolving situation with COVID-19 in Chicago and the flexibility of healthcare systems there and nationally in the USA to respond to the unveiling crisis. We also talk about how Dr Sheri’s regular job has changed how she is now gearing up to work in intensive care.

It's really interesting to hear some other stories from the front line and how America is dealing with the situation over there.

On this episode we also talk about the following:

Posture - and working from home, what we can all do to help ourselves and our posture right now including regular movement
Neck flexion and some tips from Dr Sheri on how to make improvements in this area
Degenerative back issues with some tips on how to prevent and manage back pain with exercises and food
How exercises such as Yoga and Pilates can be incredibly beneficial to help with flexibility and core strength
Dr Dewan's incredible experience and career thus far
How females in the medical industry can forge ahead with incredibly successful careers
Dr Sheri’s meditation practice that she has kept up for over 20 years throughout her training
How cultivating self care in our society has never been more important
We end with a positive note on what good can come of this current situation and how to deal with the anxiety of the unknown

Listener Note: In light of the situation, we talk about some distressing facts regarding the fatality of healthcare workers that some listeners may find difficult to hear. Caution is advised.

Guest Social Media Links:

Website

Instagram

Twitter

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COVID-19 pt 2 - From inside ITU with Dr Attam Singh

Wed, 08 Apr 2020 02:00:00 GMT

On the podcast today I welcome along Dr Attam Singh for another special episode relating to COVID-19.

Originally, Dr Singh was coming onto the podcast with me to talk about the use of CBD in healthcare. He is a clinical associate of the London Pain Clinic and a consultant in pain medicine. He qualified in qualified in anaesthesia before becoming professional trained as a Consultant in Pain Medicine.

We were going to talk about all things CBD related with Dr Attam - it's use in pain, anxiety, what CBD is, where it comes from and what the legislation is. He is one of the only medical registered practitioners using CBD in these ways in clinic and would have been an ideal guest to share all of these insights with us - but we will definitely record another episode on this subject in the future.

Today however we are going to be talking with Dr Attam about COVID-19 and his experience thus far - including how he is one of the thousands of doctors who have been drafted straight into emergency rotas staffing intensive care units in the UK, looking after the sickest patients with COVID-19.

I would like to exercise some caution for anyone listening to this episode - the details certainly in the first part of the episode are directly from the front line and are very in depth, so if you are suffering from anxiety or overwhelm at this time, you may wish to listen to the second half of the episode where we talk about the optimistic outcomes and what we can learn from this pandemic going forward, or alternatively have a listen to another of our wonderful episodes.

We talk about the following in our episode today:

The change in Dr Attam's role over the last few weeks
His in depth front line ITU experience with COVID-19
Current pressing issues regarding drugs and the oxygen supplies in the UK
The current treatments for COVID-19
Coping mechanisms for us all at this time
The techniques that Dr Attam uses to remain calm in ITU
Potential positives that can come from the current pandemic
What we have to look forward to in the coming months

Social Media Links:

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COVID-19 pt 1: Special Episode: What You Need to Know, Opportunities for Compassion and Dealing with Media Anxiety

Wed, 01 Apr 2020 02:00:00 GMT

On the podcast this week we're taking a slightly different approach - we usually cover topics such as food, medicine and lifestyle, but in light of the current situation I thought it would be pertinent to share something else with you this week.

We're delaying our future episodes for the time being and I wanted to talk to you today about the COVID19 situation - there's a lot of details out there at the moment and it's an incredibly overwhelming amount of information coming from many many different sources, including social media.

This weeks episode is geared toward arming you with the tools to understand the current news, how to contextualise the scary scenarios and what to expect from the numbers over the next few weeks.

So today, I wanted to share with you

My thoughts on 'what you need to know' regarding the current COVID19 situation (as of 28th March)
A 'How to' guide for dealing with quarantine and the positive effects it can have including opportunities for kindness
How you can be supporting your mental health
Ways to look after your physical health and your nutrition intake
The impact the situation may be having on teenagers/students
Tips on navigating social media and the media/news at the current time
My current work within the NHS and ways that you may be able to help and get involved
What we're doing within The Doctor's Kitchen to provide support and information throughout this time

I appreciate that there's a lot of news and information out there at the moment on COVID19, so please do feel free to listen to as little or as much of this episode as you can at this current time.

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Special Episode: Eat For Immunity with Dr Jenna Macciochi

Mon, 23 Mar 2020 03:00:00 GMT

In light of the current Coronavirus pandemic - we thought it was a good opportunity for us to re-release a fantastic podcast that we recorded with Immunologist - Dr Jenna Macciochi, who specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease.

There's a lot of information around at the moment concerning our immune health and we thought it would be a great opportunity to remind people just how incredible our bodies are and what we can all do to help ourselves stay well at this time.

For more specific information and a detailed Q&A session that I held recently on Instagram with Dr Jenna - please click this link here to view the conversation on YouTube.

The topics that we covered on the Instagram live recently are still very much current today, with isolation, social distancing and trying to limit any contact all key areas for us all to be focusing on and prioritising right now.

In this episode, we talk about what immune health actually means and where it comes from

What is immunity?
Where does immunity work?
How it’s not as simple as eating to BOOST Immunity
What defines a robust immune system
Foods to support immunity
Lifestyle practices to support Immune health
Vitamin D and it’s impact on Immune health
Autoimmune disease and support
Clock genes and Sleep Hygiene
Is suppressing fever beneficial?
Mitochondrial function and support

Do take some time to listen to this episode in full - there's a wealth of information being shared by the very knowledgeable Dr Jenna and you will find it super interesting, there's something for everyone on this podcast.

And you absolutely must check out Jenna's new book - 'Immunity - The Science of Staying Well' by clicking on this link here - this is a fantastic resource for anyone wanting to understand their immune health in greater detail - it's definitely well worth a read and covers a lot of great content that we didn't have the time to talk through on the podcast too.

All other social media links are noted below here.

Follow Dr Jenna on Instagram and Twitter and find further resources on her website at drjennamacciochi.com.

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#49 Overcoming The Odds with Alexandra Adams

Mon, 16 Mar 2020 03:00:00 GMT

On the podcast today I have the great pleasure of introducing you to Alexandra Adams, who quite simply really is one of the most amazing and special people that I have ever met.

I can guarantee that you will not fail to be inspired, amazed and in awe by this young lady - she is incredible and is certainly making waves in the field of medicine with her approach and dedication and I'm sure you're going to hear a lot more about Alexandra in the coming months and years.

Alexandra is a 4th year medical student at Cardiff University, and is the UK’s first deaf-blind person training to become a doctor - that in itself is almost beyond comprehension isn't it!

But there is more - an ex-GB athlete in both swimming and alpine skiing, a published poet and a TED talker(TEDxNHS). Alexandra is also a lifelong patient of the NHS, having been in hospital for 1.5 years as a teenager, and having had 17 admissions to Intensive Care since the start of medical school,

However Alexandra is also a victim - she shares with us her experiences of discrimination whilst being a patient and as a medical student but yet, still takes time to push for better equality, diversity and inclusivity in the workplace - incredible isn't it!

Do take some time to listen to this podcast in it's entirety - you are going to love this one!

And you absolutely must check out Alexandra's incredible ted talk by clicking on this link here and do have a look at the amazing organisation and project that she runs called 'Faces of the NHS' by clicking on this link here - which hopes to remove stereotypes in the NHS.

All other social media links are noted below here.

Make sure you check out the recipe I made for Alexandra too on The Doctor's Kitchen YouTube Channel

And don't forget to subscribe to The Doctor's Kitchen newsletter for weekly science based recipes and tips to help you live the healthiest and happiest lifestyle possible.

Social Media Links:

Instagram and Faces of The NHS Instagram

Twitter and Faces of The NHS Twitter

Facebook

Blog

TED talk

Faces of the NHS video:

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#48 Modern Slavery with Dr Rosie Riley

Mon, 09 Mar 2020 03:00:00 GMT

On the podcast today I'm delighted to welcome along Dr Rosie Riley - a Clinical Fellow in Emergency Medicine, Founder of VITA Training and an NHS Clinical Entrepreneur.

Rosie is passionate about seeing an end to modern slavery. Over the past 5 years she has fought to transform the healthcare response, promoting the recognition of modern slavery as a major health challenge to individuals and societies.

In 2014, Rosie founded VITA, an organisation working to ensure victims presenting in healthcare settings can be safely identified and supported, whilst advancing and facilitating national modern slavery prevention, intervention and survivor care.

VITA training has now been delivered to more than 1,200 frontline NHS healthcare professionals and is being rolledout across London with a view to scale nationally.

On the episode today, we talk about the following:

Rosie's work with VITA
Becoming the national voice for health in modern slavery
Advocacy nationally with the Home Office and NHS England
Modern slavery and the role healthcare has to play

Make sure you check out the recipe I made for Rosie too on The Doctor's Kitchen YouTube Channel

And remember to check out Rosie's work on the Vita Training website and social media pages too by following the links on the podcast page on The Doctor's Kitchen website and below.

And don't forget to subscribe to The Doctor's Kitchen newsletter for weekly science based recipes and tips to help you live the healthiest and happiest lifestyle possible.

Guest Social Media Pages

Website

Twitter

Facebook

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#47 Making Nutrition Simple with Amelia Freer

Mon, 02 Mar 2020 03:00:00 GMT

Today on the podcast I welcome Nutritional Therapist, Amelia Freer.

Amelia embarked on a career in nutrition after years of struggling with her own diet and now uses her expertise to transform the lives of her clients and readers. Amongst her success stories are famous names such as Victoria Beckham, James Corden and Sam Smith. Amelia takes a scientific and holistic approach with clients and is vehemently against fad diets and exaggerated food marketing hype

On the episode today, we talk through the following areas:

Simplifying Food and how Amelia has focussed her recipes on reducing the stress involved in cooking
Dealing with negativity online and being the subject of public shaming
How Amelia’s practice has evolved and what things she has changed in her practice
How failure/change is inevitable throughout your career
Embracing culinary hacks, parenthood

Make sure you check out the recipe I made for Amelia too on The Doctor's Kitchen YouTube Channel

And remember to check out Amelia Freer on her website and social media pages too by following the links on the page here, and also have a look at Amelia's new book - Simply Good For You - by clicking this link.

And don't forget to subscribe to The Doctor's Kitchen newsletter for weekly science based recipes and tips to help you live the healthiest and happiest lifestyle possible.

Guest Social Media Platforms

Website

Instagram

Facebook

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#46 Feel Better in 5 with Dr Rangan Chatterjee

Mon, 24 Feb 2020 03:00:00 GMT

Today on the podcast I welcome Dr Rangan Chatterjee - a very popular previous podcast guest but also a good friend and colleague.

Dr Rangan Chatterjee is regarded as one of the most influential doctors in the UK. Leading the charge on how healthcare and medicine is understood in the UK, Dr Chatterjee most recently co-created the 'Prescribing Lifestyle Medicine' course with the Royal College of GPs, that has now been delivered to almost 1000 doctors and health care professionals.

During the course of the conversation today, we talk about:

Behaviour change
Motivation
Our identity
Some super actions and tips to easily implement and incorporate into your daily life from Rangan's book - Feel Better in 5

Make sure you check out the recipe I made for Rangan, the Masala Rice and Sardines on The Doctor's Kitchen YouTube Channel. We also make a smoothie recipe from Rangan's book too - which you will definitely want to try out at home!

And remember to check out Dr Rangan Chatterjee on his website and social media pages too by following the links below and also have a look at Rangan's book - Feel Better in 5 - by clicking this link.

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think, give us a 5* rating on your podcast player if you enjoyed today's episode and don't forget to subscribe to The Doctor's Kitchen newsletter for weekly science based recipes.

Guest Social Media Platforms

www.drchatterjee.com | @drchatterjee | @drchatterjeeuk | @drchatterjee

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#45 The Science of Yoga with Eddie Stern

Mon, 17 Feb 2020 03:00:00 GMT

On the podcast today I welcome Eddie Stern

Eddie is a yoga teacher, author, and lecturer from New York City. He is known for his multi-disciplinary approach to furthering education and access to yoga, as well as his teaching expertise in Ashtanga Yoga.

His bestselling first solo book, One Simple Thing: A New Look at the Science of Yoga, examines in clear and simple language the underlying neurophysiological mechanisms that make yoga an effective practice.

We had a really great conversation today and some of the topics that I discussed with Eddie were:

How a punk rocker in the 70s became a Yoga teacher to the celebrities in New York
His time spent travelling in India and learning from the great masters of Yoga while on his travels
Why consciousness is an important concept to fathom and how the process of learning 'who we are' is important, rather the achievement
The studies that Eddie has been involved in, that demonstrate Yoga as an important tool for cardiovascular health
The vagus nerve as a root to mindfulness and changing your autonomic nervous system function

Do have a look at at the Summary and Guest Info sections on The Doctor's Kitchen Website where I've added a ton of more information that Eddie has been involved in and also some really interesting articles on The Vagus Nerve which I know you will find super interesting!

And have a look on The Doctor's Kitchen YouTube Channel - at the video I cooked with Eddie

And remember to check out Eddie Stern on his website and social media pages by following the links below, and also have a look at Eddie's book - One Simple Thing - A New Look at the Science of Yoga, by clicking this link.

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

Guest Social Media Platforms

Website: https://eddiestern.com

Twitter: https://twitter.com/eddiestern?lang=en

Instagram: https://www.instagram.com/eddiestern/?hl=en

Inner Peace Conference: https://innerpeace.nyc?

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#44 Eat To Beat Depression with Dr Drew Ramsey

Mon, 10 Feb 2020 03:00:00 GMT

Today on the podcast I speak with Drew Ramsey, MD who is a leading innovator in mental health, combining clinical excellence, nutritional interventions and creative media. He is an Assistant Clinical Professor of Psychiatry at Columbia University College of Physicians and Surgeons and in active clinical practice in New York City.

His work and writing have been featured by The New York Times, The Wall Street Journal, Lancet Psychiatry, and The Today Show, BBC, and NPR, which named him a “kale evangelist.” He’s given two TEDx talks with a third coming this Fall. He is the author of three books, Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health, 50 Shades of Kale, and The Happiness Diet. His e-course, Eat To Beat Depression, helps people maximize their brain health with every bite.

He is on the Advisory Board at Men’s Health, the Editorial Board at Medscape Psychiatry, and is a Scientific Adviser to the stigma-fighting non-profit Bring Change To Mind.

The subjects that I spoke about with Drew on the podcast covered the following:

Drew’s background and his journey to Food (and Kale in particular)
What his clinical practice currently looks like and the conditions he sees regularly
What Nutritional Psychiatry means to him and how he practices it with patients
Some of his Patient experiences
How to overcome the 3 barriers to nutritional change (complication, time and money, over reliance on supplements)
The 21 nutrients of transformation
Inflammation as a cause of depression
The many different types of depression – emotions, neurochemical and the others we have yet to define
The gut brain axis and its importance to brain/mental health
His latest e-course and what he hopes to achieve with “Eat to beat Depression”
The wider determinants of mental health and how to scale a movement that delivers change

I'm delighted to confirm too that we have kindly been gifted a discount code for you all to use on Dr Drew Ramsey's course - 'Eat To Beat Depression - Harnessing the Power of Food to Boost Mood'. By clicking on this link here to access the course, you will receive 15% discount off the original price of the course.

And remember to check out Dr Drew Ramsey on his website and social media pages by following the links below, and also have a look at Dr Drew's books - Eat Complete, Fifty Shades of Kale and The Happiness Diet by clicking this link.

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

Guest Social Media Platforms

Website: drewramseymd.com

IG/FB @drewramseymd

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#43 Eating Bread with Karen O’Donoghue

Mon, 03 Feb 2020 03:00:00 GMT

My guest today on the podcast is Karen O’ Donoghue who is the Founder of The Happy Tummy Co. which she established in Hackney, East London back in early 2014.

Having suffered with chronic IBS symptoms since childhood it was in 2013 that Karen cleared up her symptoms for good through applying 2 years of scientific research on how our gut bacteria like to eat to fermented bread recipes. From her bakery in Hackney.

Karen sent this unique, gut friendly bread throughout the UK and Ireland to help others eradicate themselves of their IBS symptoms too.

It quickly became known as “the magic poo bread”.

An activist for fibre, real bread, connecting with the land and teff Karen has now moved to East Sussex where she has opened a bakery school deep in the countryside surrounded by farmland, herds of cattle and sheep and night time hedgehogs. Her mission to re-establish connection with the earth and our hands is paramount in her mission to eradicate people of their IBS symptoms.

We talk about so many different topics on this podcast. Karen's journey, the importance of seed banks and maintaining an open and respectful perspective on different types of farming.

And remember, you can checkout the recipe I made Karen over on YouTube by clicking here:

Also go check out The Happy Tummy.co website and do follow Karen and the team on Instagram too and keep an eye out for any events they are hosting this year or festivals that they're going to be at - definitely get yourself along to something if you can, you won't regret it!

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

You can find all of this information and more at www.thedoctorskitchen.com, subscribe to the newsletter for weekly science based recipes.

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#42 Surviving Your Own Story with Tulsi Vagjiani

Mon, 27 Jan 2020 03:00:00 GMT

Welcome back to The Doctor's Kitchen Podcast!

We're kicking off the podcasts again with an amazing guest - Tulsi Vagjiani. This is an incredible episode and you're going to really take a lot from it today!

What you will hear on todays podcast is a story of survival, determination and resilience. A story of overcoming one’s inner demons and those of society at the same time.

Tulsi is a healer in many respects and I hope that her story that she bravely shares with us all today will help you on your journey, whatever your individual obstacles may be.

In Tulsi's words and from her own website:

“You may be climbing a mountain but think of the view when you reach the top”

Tulsi is a global ambassador and humanitarian and with her current role as a motivational speaker and a confidence & empowerment coach, she is able to travel and make a difference internationally.

Tulsi's role includes working in schools delivering workshops to empower the students, particularly around self-image and mental health awareness.

The story that you will hear today of resilience, determination and survival is incredibly inspiring and empowering.

And click on the link here to check out the recipe I cooked for Tulsi on the podcast too!

And don't forget to check out Tulsi on the social media links and website below.

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

Guest Social Media Platforms

Facebook

Instagram

Website

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#41 The Best Of Doctor’s Kitchen!

Mon, 25 Nov 2019 03:00:00 GMT

In today’s episode we celebrate some of the earliest podcasts by giving you some clips from the most incredible interviews over the last 2 years of recording. We’ve recorded over 100 hours of conversations so prepare yourself for a whistle stop tour on how to eat healthy over the festive season, the principles of healthy eating and living, avoiding the dreaded winter viruses and of course why gratitude should be on your list of things to keep you healthy.

You can find all the full episodes featured on the podcast today on the website www.thedoctorskitchen.com

Featured on the pod today:

Alex Swaka

Dr Anita Mitra

Dr Megan Rossi

Dr Jenna Macciochi

Dr Ben Brown

Dr Michael Farquhar

Dr Alan Desmond

Dr John Sykes

Joe Wicks

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#40 The Doctors Dinner Party with Your Lifestyle Doctors

Mon, 18 Nov 2019 03:00:00 GMT

In their own words, Your Lifestyle Doctors are:

A group of doctors who are passionate about helping their patients and the public to live healthier lives. They have a broad and unique set of expertise between them and decided to use their knowledge collaboratively as ‘your lifestyle doctors’. Their focus is on prevention and lifestyle factors to improve and optimise health.

Take a look at their Instagram page @yourlifestyledoctors where you’ll find a wealth of health information. They cover posts in:

* Nutrition

* Healthy Recipes

* Physical Exercise and Home Workouts

* Stress Management including Meditation & Mindfulness

* Behaviour Change

One of their main aims is to help you gain the knowledge, know how and health hacks to get you into better health. They’ll be hosting interactive workshops where you’ll leave with an abundance of tips to get you on the road to better health.

Social media:

Instagram: yourlifestyledoctors

https://www.instagram.com/yourlifestyledoctors/

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#39 Functional Health with Ben Atkinson

Mon, 11 Nov 2019 03:00:00 GMT

Today on the podcast I am speaking with Ben Atkinson.

Ben is unique in his perspective having both a formal qualification in nutrition as well as training and an appreciation for functional and lifestyle medicine. Ben is a nutritionist with the core belief that a holistic and functional approach to health is fundamental to optimal well-being. He has held research and science communications posts at health institutes and charities, always aiming to empower individuals to take control of their health by increasing access to and understanding of health information.

Ben now hosts the Functional Health Podcast and is setting up a platform to promote the integration of allied health professionals.

Functional medicine practitioners, nutritional therapists, nutritionists, dietitians and CAM professionals all provide unique perspectives on patient-derived treatment protocols. The common goal of all health professionals must be considered greater than the differences that so often prevent collaboration. It is imperative that the myriad of conventional, complementary and allied nutrition professionals unite in order to prosper in the changing landscape of healthcare.

Listen to the end for a summary of what we covered on the podcast, we talked through some of these points:

Being true to your interpretations on diet
Eat real food messaging
The idea behind Functional Health -
Utility of Functional Approaches - Timeline, Root Cause medicine, all have merit
Being intuitive to what serves you
Nocebo effect
Elimination diets pros and cons

Click here to view the recipe video that I cooked for Ben on the show on my YouTube channel so you can see how delicious and easy it was to make .. even whilst recording a podcast!

Don't forget to check out Ben on Instagram and the new Functional Health website and do have a listen to some of the other podcasts that Ben has recorded too - you will definitely enjoy them! You can find all the links on The Doctor's Kitchen website.

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#38 Cooking for the World's Best Athletes with Dan Churchill

Mon, 04 Nov 2019 03:00:00 GMT

As part of my trip to launch my new book ' Eat to Beat Illness'* in the US, I caught up with Aussie raised, but New York residing Chef Dan Churchill.

Dan studied nutrition at university and made his break in Australia with Best Selling cookbooks and making appearances on American Morning TV, he’s now the official chef for Under Armour clothing brand and on the Centr.com app. He also opened his restaurant 'Charley St' in NY’s Nolita district - a spread bar, delivering colourful bowls and tasty toast options with of course epic third wave coffee. The restaurant is also home to Dan’s Studio Kitchen where he posts Youtube recipes and interviews from his EPIC TABLE podcast .. which I’m now featured on too!

I respect Dan’s pragmatic approach to nutrition and food and you can tell his mission is to make people fall in love with food again, even his professional athlete clients that could be

forgiven for seeing food as yet another tool to improve performance.

Don't forget to check out Dan's most recent cookbooks - DudeFood and The Healthy Cook and remember to follow Dan on his social media platforms here and do check out his podcast and website to see all his amazing work - and watch out for more information on when the new Olive Oil line that Dan talked about on the Pod too is released!

Check out all the other links and information on The Doctor's Kitchen website.

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#37 Eat Your Gut Healthy with Dr Megan Rossi

Mon, 28 Oct 2019 03:00:00 GMT

My guest today is Dr Megan Rossi - who is back on The Doctor's Kitchen Podcast for a second instalment! Dr Megan has been on the show before, talking all things related to the gut and fibre.

I’d recommend you listen to that episode from the very first season of podcasts I recorded 2 years ago - and I've linked this here below for you.

Dr Megan Rossi, The Gut Health Doctor, is a Registered Dietitian and Nutritionist with an award-winning PHD in gut health. A leading Research Fellow at King’s College London, Dr Rossi is currently investigating nutrition-based therapies in gut health, including pre-and probiotics, dietary fibres, the low-FODMAP diet and food additives,

As well as leading The Gut Health Clinic. Dr Rossi works with leading companies to promote better gut health and create new menus, including Leon Restaurants. Eat Yourself Healthy is her first book.

You’ll find the recipe video that I made with Dr Megan, and our super interesting conversation - on my youtube channel go check it out!

And check out The Doctor's Kitchen website for all other social media links and information.

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#36 Why Chefs Are As Important As Doctors with Chef Bouley

Mon, 21 Oct 2019 02:00:00 GMT

As part of my trip to launch my new book ' Eat to Beat Illness' in the US, I caught up with Michelin star Chef, David Bouley. Let me tell you about why this man is so special!

In 1987, Chef David Bouley opened his own restaurant, Bouley, in TriBeCa. Among many accolades, Bouley earned several four-star reviews in The New York Times, seven James Beard Foundation awards for best restaurant and best chef, named “Best Chef in America” by Herald Tribune, TripAdvisor Traveler’s Choice Awards “The Best Restaurant in the United States” and #14 in the world, 29 out of 30 rating in Zagat and ranked #1 in New York City for many years.

He is one of the most health-conscious chefs in the world, with a strong focus and research for diners with health concerns; Chef Bouley’s approach has won him a lifetime achievement award from Dr. Peter Green, Director of the Celiac Disease Center at Columbia University and a lifetime achievement award from Dr. Barry Smith, President of the Rogosin Institute and Professor of Clinical Surgery at Weill Cornell Medical College.

I hope you enjoy the podcast with Chef Bouley - we had a fascinating conversation for over two hours which was just fantastic and I've condensed the interview for you here. I'm sure you will find the conversation super interesting to hear from a chef's point of view.

We also did a wonderful Chef and Doctor event whilst I was in New York and you can find out more about these types of events that Chef Bouley hosts on his website - where you can also find a wealth of more information about the great man himself and all sorts of other events and such like that they are running in NYC - go check it out!

Check out The Doctor's Kitchen website for all social media links and other information.

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#35 Creating Happy Memories with Meik Wiking

Mon, 14 Oct 2019 02:00:00 GMT

This week on the podcast I'm chatting to Meik Wiking - who founded the world's first Happiness Research Institute in 2011, in Copenhagen, Denmark. He consults cities, governments and organisations around the world on happiness. He has advised the Minister of State for Happiness in the UAE, the state of Jalisco in Mexico and the city of Goyang in South Korea, among others. He holds a degree in business and political science and has previously worked for the Danish Ministry of Foreign Affairs

Happy memories are representative of connections and undoubtedly related to human health. You might think what has this got to do with food, diet or nutrition but these are multi-sensory experiences that cannot be separated from the enjoyment of living. This is why my motto has always been flavour as well as function - its who’s around the table as much as what’s on the table.

A summary of some of the tips that we spoke about on the episode

To be aware of all your senses when you are happy - think about the tastes, the smells the environment, and who you are with
Use and create happy memory triggers - such as an item or anecdote from the experience
Create a memory 'dish' and theming an evening- when meeting up with friends or eating out

And don't forget to check out Meik's new book - The Art of Making Memories: How to Create and Hold Onto Happy Moments

You’ll find the recipe video that I cooked with Meik and our super interesting conversation - on my youtube channel go check it out!

And you'll find all other social media links along with other information over on The Doctor's Kitchen website.

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#34 Fashion and Health with Venetia Falconer

Mon, 07 Oct 2019 02:00:00 GMT

Now the podcast this week came about after I heard quite a heated debate on Radio 4 called 'The Morality of Fashion'regarding Fashion and Environmental impact - and I thought who better to ask about sustainability than my friend Venetia Falconer.

Venetia is a London based producer, presenter and host of the Talking Tastebuds podcast. She is extremely passionate about mindful consumption and slow fashion. Recently, she has been featured discussing Sustainable Fashion on on BBC World News, BBC Radio 4’s Costing The Earth, NowThis News and BBC Radio London.

You may have seen Venetia on Tastemade, where she makes delicious vegan dishes and low waste beauty products. She regularly hosts events and interviews for brands including Sweaty Betty, Vevolution and The Body Shop.

“Human health and planetary health are fundamentally interconnected .. We are slowly waking up to the cumulative, time-delayed, and spatially removed effects human actions are having on the planet’s health. Since planetary and human health are fundamentally linked, preventing environmental damage and maintaining healthy ecosystems is the most effective long-term strategy to promote health in humans. In 1992, the ‘Commission on Health and Environment’ created by the World Health Organization (WHO) published a report entitled Our planet, our health. Its opening statement reads: The maintenance and improvement of health should be at the centre of concern about the environment and development.

A summary of some of what we discussed on the pod today:

Conscious fashion - being a lot more aware of when we choose to purchase fashion items
Many websites that can help you shopping with peace of mind
Check out charity shops and hiring clothes websites - which allow you to indulge in the hobby of fashion whilst not being as detrimental to the environment
Recognising the role of the consumer
How important our purchasing power is

Connect with Venetia on Instagram and Youtube for weekly videos and tips for living a more mindful lifestyle.

You’ll find the recipe video that I cooked with Venetia and our super interesting conversation - on my youtube channel go check it out!

Don't forget to check out social media links and other information on this episode over on The Doctor's Kitchen website.

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#33 The Language of Kindness with Christie Watson

Mon, 30 Sep 2019 02:00:00 GMT

Today I want to introduce this pod with a quote from my guests latest book “ The Language of Kindness”

'Come with me on the wards from birth to death, past the special care baby unit and the double doors to the medical ward. Run through the corridors to answer the crash bleep, past the pharmacy and staff kitchen and to the accident and emergency room.

We explore the hospital itself as well as nursing and many other aspects. What I thought nursing involved when I started - chemistry, biology, physics, pharmacology and anatomy - and what I now know to be the truth of nursing - the loss of people, psychology , art, ethics and politics.

We will meet people on the way, patients, relatives and staff - people you may recognise already - because we are all nursed at some point in our lives. We are all nurses'.

Christie Watson

I am speaking to the fantastic Christie Watson - who is a bestselling writer with a special interest in nursing and mental health. Having spent twenty years working as a nurse, she also holds an honorary Doctor of Letters for her contribution to nursing and the arts. She is Patron of the Royal College of Nursing Foundation.

Her non-fiction work, The Language of Kindness, published in 2018 was a number one Sunday Times Bestseller. It was a Book of the Year in The Evening Standard, New Statesman, The Times, The Guardian and The Sunday Times. Is has been translated into 23 languages, and spent five months in the Sunday Times Top Ten Bestseller lists.

We’re taking a slight turn from our usual chat about nutrition and lifestyle to talk about an interesting and important topic that impacts our wellbeing to the very core; Kindness.

You’ll find the recipe video that I cooked with Christie and our super interesting conversation - on my youtube channel go check it out!

All social media links and other information relating to this episode can be found over on The Doctor's Kitchen website.

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#32 Creating Lasting Habits with Dr Heather McKee

Mon, 23 Sep 2019 02:00:00 GMT

Today on the podcast I talk with Dr Heather McKee who is the UK’s leading lifestyle behaviour change specialist, consultant and founder of drheathermckee.co.uk

Having studied health behaviour change and weight loss psychology for 10 years her mission is to offer an evidence-based sustainable alternative to an industry saturated with quick fixes and health fads.

Her passion is in translating evidence-based techniques into real-life practices to help people build the skills, knowledge and confidence they need to create lasting and enjoyable healthy habits

Today we talked about:

How we navigate the modern landscape
Finding out what your joy is and what sparks joy in your life
Tailoring our environment to help us become more successful in our goals
Kindness - being kind to ourselves and each other
Controversy around psychology and weight loss

You’ll find the recipe video that I cooked with Heather and our super interesting conversation - on my youtube channel go check it out!

Don't forget to go on over to The Doctor's Kitchen website for all social media links and other information relating to this episode and more.

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#31 Root to Stem with Alex Laird

Mon, 16 Sep 2019 02:00:00 GMT

Today I’m speaking with medical herbalist and author of “Root to Stem” Alex Laird. She runs one of the few NHS medical herbalism clinics at Whipps Cross hospital in London alongside a consultant dermatologist and has over 20 years of experience.

Trained in biomedicine and plant pharmacology, Alex is also a visiting lecturer, has published numerous research papers, and is the co-founder of the charity Living Medicine.

Alex is a firm believer in using food and foraged plants to help support wellbeing.

We’re going to be cooking a recipe from the book Root to Stem and I’m fascinated by her role as a medical herbalist in the NHS.

Some of the areas that Alex and I spoke about:

Try growing some greenery on your windowsill & growing plants at home
Kitchen herbs like Basil, Coriander, Parsley are a fantastic source of nutrition
Try out a local foraging class in your area
(it's very important that you go foraging with an expert as there are a lot of items which are inedible and may cause harm if consumed without experience advice)
Seasonal eating* - which is really easy to do by following which fruits and vegetables are in season and readily available at your local supermarkets
Including a variety of foods in your diet is key - and probably one of the most important concepts to include in the foods that you eat
Try walking meetings and eating al fresco where possible

You’ll find the recipe video that I cooked with Alex and our super interesting conversation - on my youtube channel go check it out!

And you can find all of this information and more at www.thedoctorskitchen.com

'Root to Stem' is a seasonal and holistic approach to health that puts plants, herbs and nature at the heart of how we live and eat.

It is a new kind of guide that links individual health to our communities and the planet's health to sustain us all.’

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#30 The Fresh Heart Project with Dr Zarrin Shaikh

Mon, 09 Sep 2019 02:00:00 GMT

Today on the podcast I am speaking to Dr Zarrin Shaikh, a Consultant Cardiologist who specialised in Cardiac Imaging, specifically advanced echocardiography and cardiac MRI, following her PhD

in Sleep at Imperial College London and the Royal Brompton Hospital.

We’ll be talking about her exciting new project called Fresh Heart Project, which stands for food, relaxation, exercise, sleep and happiness and how these lifestyle features can help us overcome blood pressure issues, atherosclerosis and look after our hearts.

We’ll be talking about her personal experience of lifestyle medicine, the cardiologists from America who inspired her journey and a particular focus on Atrial fibrillation something that I personally suffered with and why we may be seeing more of it in clinic.

Some of the points that we talked about that I think are really important to consider are below - and don't forget to check out the show notes here too for the papers that Dr Zarrin discusses:

Looking at the news in the morning and being aware of what impact that has on your stress levels
The connection between happiness and cardiovascular disease
I'll link to the studies that Dr Zarrin mentioned in the notes below
The nutrition principles that Dr Zarrin stands by - whole grains, quality fats, largely whole and lots of plant based foods
How lifestyle is an adjunct to therapy - something that we use alongside the current tools that we have

You’ll find the recipe video that I cooked for Dr Zarrin - Pear and Chocolate Overnight Oats with Fresh Berries - on the show on my youtube channel so you can see how delicious and easy it was to make .. even whilst recording a podcast!

And you can find all of this information and more at www.thedoctorskitchen.com

My social media links are:

Website: www.lifestylecardiology.com

Twitter: @freshheartdoc

Instagram: @freshheartdoc

LinkedIn: Zarrin Shaikh

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#29 The Marvellous Adventure of Being Human with Dr Max Pemberton

Mon, 02 Sep 2019 02:00:00 GMT

Today we’re talking about the importance of teaching children about health with Dr Max Pemberton who’s written a children’s body, mind and anatomy guide for children.

Dr Max is a writer, mental health doctor and Journalist. He has written 4 other books including, Trust Me I’m A (junior) Doctor which I read when I was a junior doctor 10 years ago and was serialised on Radio 4. His second book, Where Does It Hurt? details his experiences of working in an outreach project for the homeless and people addicted to drugs.

This new book explores the idea of children being aware of looking after themselves through food and nutrition and understanding the human body and how parents can facilitate that growth.

Today we chat about:

Max's experiences of transitioning from adult to childrens literary projects
Work in the field of eating disorders
Why the way health messages are delivered, particularly over social media, are important
The health messages that are important to convey to children in an appropriate way

You’ll find the recipe video that I cooked for Dr Max on my youtube channel so you can see how delicious and easy it was to make.

And you can find all of this information and more at www.thedoctorskitchen.com

. Max has also written four bestselling books for adults. The Marvellous Adventure of Being Human is his first book for children.

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#28 The Brain Gut Connection with Dr Rabia Lalani

Mon, 26 Aug 2019 02:00:00 GMT

Today on the Podcast I’m speaking to Dr Rabia Lalani, a Gastroenterologist and clinical research fellow at the Wingate Institute of Neurogastroenterology from Queen Mary University.

Dr Rabia is in the process of creating a guide using slow deep breathing techniques with audio-visual biofeedback for relief of anxiety & digestive discomfort.

On this pod we’ll be focusing on:

The gut brain-axis
Functional gut issues
How stress impacts gut health
Living with gut issues
The impact of lifestyle interventions such as breathing

You’ll find the recipe video that I cooked for Dr Rabia - Tarragon and Sun-dried Tomato Savoury Oats - on the show on my youtube channel so you can see how delicious and easy it was to make .. even whilst recording a podcast!

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

Socials: Website - www.biobreathe.co.uk

Instagram - @doctor_rabia

https://www.instagram.com/doctor_rabia/?igshid=1dakpioauvz3i

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#27 Life Lessons From A Brain Surgeon - Dr Rahul Jandial

Mon, 19 Aug 2019 02:00:00 GMT

Today I’m speaking to Dr Rahul Jandial - an American dual-trained neurosurgeon and scientist at City of Hope, a research centre, hospital and postgraduate training faculty in Los Angeles.

He’s well known for his cutting-edge approach to brain surgery and neuroscience and has transformed the lives of his neurosurgical patients by putting them through his specially developed boot camp for restoring brain function. He’s written an eye-opening, informative and accessible guide “Life lessons from a Brain Surgeon” where he uses his years of expertise to show how healthy people can rewire their brains to work in a higher gear, and this is what we’ll be chatting about on todays show.

Mixing smart brain hacks with case studies and storytelling from his own experiences on the operating table, his book is a powerful and trustworthy insight into the brain.

If I could give you three challenges on the back of this podcast they would be:

For 1 week, try using your non-dominant hand when using your iPhone or brushing your teeth - it really is tricky at the start but the more you do it, the more dexterity you get in your other hand.
Try meditation this week. Try and do at least 10 minutes twice a day - book it in for 7 days, whatever you are doing. It may have some benefits to the cortices of your brain - it may have some benefits to your working memory as well and emotional intelligence.
Look at your diet and look out for the 'mind' diet - essentially a modified Mediterranean diet, where the focus is on vegetables, colours, but particularly greens.

You’ll find the recipe video that I made with Dr Rahul, and our super interesting conversation - on my youtube channel go check it out online and there's a link below too!

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the message and for others to find us too!

Dr Rahul’s book is out now

His social media links are:

https://www.facebook.com/DrJandial/

https://www.instagram.com/drjandial/?hl=en

http://www.drjandial.com/

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#26 Eating for Mental Health - Professor Felice Jacka

Mon, 12 Aug 2019 01:00:00 GMT

Food and Mood is the topic of the podcast this week where we're talking about 'Eating for Mental Health' with Professor Felice Jacka, Director of the Food & Mood Centre at Deakin University in Australia.

Today I’m speaking to Professor Felice Jacka about her new book BRAIN CHANGER and how diet can save your mental health. The book tells the story of why we need to consider our food as the basis of our brain and mental health throughout our lives.

Prof Jacka first came on my radar when I heard of the SMILES trials - which we'll talk about a little bit later in the Podcast.

Professor Jacka is also founder and president of the International Society for Nutritional Psychiatry Research (ISNPR) and pioneered a highly innovative program of research that examines how individual's diets, and other lifestyle behaviours, interact with the risk for mental health problems.

Today we talk about:

Where mental health begins
Junk food and its impact on the adolescent brain
Stress and its impact on the immune system
The SMILES trials
Including quality fats in your diet
Making sure that you're getting fibre into your diet
Flavonoids, colours and getting more plants onto people's plates

You’ll find the recipe video that I made with Professor Jacka, and our super interesting conversation - on my youtube channel go check it out online and there's a link below too!

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the message and for others to find us too!

Don't forget to pick up a copy of my new book - Eat to Beat Illness - where I have a whole chapter dedicated to 'Eat for your Mood' - which I'm grateful to say mirrors a lot of what Felice Jacka has been talking about today and in her book.

And you can find all of this information and more at www.thedoctorskitchen.com

Dr Felice’s book Brain Changer is out now

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#25 Exercise for Mental Health - with Dr Brendon Stubbs

Mon, 05 Aug 2019 01:00:00 GMT

This week I talk to Dr Brendon Stubbs, Head of Physiotherapy at the South London and Maudsley NHS Foundation Trust and Clinical Lecturer at the Institute of Psychiatry, Psychology and Neuroscience, Kings College London.

Brendon’s research focuses on physical activity, mental health and the mind-body interface.

Brendon and his team have published over 400 academic papers, and in 2016 he was identified in the journal 'Nature' (one of the biggest journals) - as one of the most productive scientists over all disciplines in the world.

In this episode, we talked about inflammation, we talked about diets, we talked about movement and how increasing physical activity rather than just focusing on specific exercise regimes, can all have benefits to our overall wellbeing and in particular our mood.

These are all topics that I talk about in my new book Eat to Beat Illness - in the section on 'Mood' where I talk about nutritional science but also lifestyle features, that can improve and preserve our brains, our cognition as well as our psychological wellbeing.

And you can find all of this information and more at www.thedoctorskitchen.com

Dr Brendon’s book Exercise-Based Interventions for Mental Illness is out now and you can follow him on Twitter @BrendonStubbs.

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#24 The Health Benefits of Yoga – with Dr Claire Hennigan

Mon, 29 Jul 2019 01:00:00 GMT

Today we’re talking with Dr Claire Hennigan (@Real Yoga Doctor) about Yoga as a method of restorative practice, an exercise and even a way of life.

Yoga is a practice that I talk about a lot in the new book “Eat to beat illness” as a mind body intervention that I believe is essential for our busy modern lives.

In this episode, we cover the following:

Yoga as a stress relieving strategy
Inflammation related changes
Immune system effects
Community aspect of yoga

And you can find all of this information and more at www.thedoctorskitchen.com

You can follow Dr Claire on Instagram @realyogadoctor.

Rupy's cookbooks The Doctor's Kitchen and Eat To Beat Illness are available now in all good bookshops and online.

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#23 Breathing For Health - Richie Bostock

Mon, 22 Jul 2019 01:00:00 GMT

Todays guest on the podcast is Richie Bostock where we talk about Breathing for Health.

Richie, or “The Breath Guy”, has made it his mission to spread the life changing possibilities of Breathwork.

Breathing is the only system in the body that is both automatic and also under our control. That is not an accident of nature - it is by design and is the key to becoming a healthy, happy and high-performing individual.

Richie has had some incredible experiences, travelling around the world, and learning from the modern day master of breath work - Wim Hoff and shares some great insights with us today.

On this episode we cover:

What is breathwork
Immune system effects of breathing
How breathing can increase heart rate rate variability and different sorts of ways that we can measure this activity
What we can potentially do with breath work in the future
How breathing can help with the daily stressors of life

And you can find all of this information and more at www.thedoctorskitchen.com

Richie's book Exhale: The Science and Art of Breathwork is out in April 2020 and is available to pre-order.

Rupy's cookbooks The Doctor's Kitchen and Eat To Beat Illness are available now in all good bookshops and online.

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#22 Eat For The World with Dr Sandro Demaio

Mon, 15 Jul 2019 03:00:00 GMT

Welcome to a brand new episode of The Doctor's Kitchen Podcast - and today I welcome the amazing Dr Sandro Demaio - the CEO of EAT*

*a global, non-profit startup dedicated to transforming our global food system through sound science, impatient disruption and novel partnerships

The Doctor’s Kitchen is about blending together the science with delicious recipes inspired by cuisines from across the world and today's discussion with Dr Sandro takes a slightly different path.

We’re going to be primarily talking about the answer to the question posed by the EAT foundation – Can we feed 10 billion healthy people on a healthy planet?

Here on the Doctor’s kitchen podcast we discuss the intersection between nutrition and lifestyle across the breadth of medical specialities, and it’s just as important to consider our environment. The sustainability of our food choices ultimately impacts the health of our planet hence why we are talking about diet and eating for the world.

Have a listen to the episode - I think you'll enjoy this one!

And you can find all of this information and more at www.thedoctorskitchen.com

You can follow Sandro on Twitter and Instagram @SandroDemaio.

Dr Rupy’s bestselling cookbooks The Doctor’s Kitchen and Eat To Beat Illness are out now.

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#21 Motivation - with Joe Wicks

Mon, 25 Mar 2019 04:18:00 GMT

On the podcast this week I talk to none other than Joe Wicks aka The Body Coach about how you keep motivated when you are trying to live a healthy lifestyle, particularly when you are trying to make a positive change.

I'm sure a lot of you are aware of Joe - he's sold over 3m books across the world and his highly engaging, motivating videos are an absolute smash on social media.

In this episode we talk about motivation - and Joe's the perfect person to ask.

We cover the following:

We hear all about Joe's story and The Bodycoach journey
Routine - one of the best ways to maintain a healthy lifestyle
Meal planning - and how this can help with your daily meals
Prioritising sleep - the best way to maintain your energy levels during the day
Mini bursts of exercise and how encouraging these can be
Limit your social media - concentrate on your personal goals
Forgive yourself when you are lacking motivation

Don't forget to check out Joe's new book - Veggie Lean in 15 which is out now!

Have a listen to the podcast and enjoy - and don't forget to give us a 5* rating on the podcast, it really does help to spread the love and the message and for others to find us too!

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#20 Eat For Your Heart - with Dr Ayan Panja

Mon, 18 Mar 2019 04:30:00 GMT

On this episode, I invite fellow doctor and friend Dr Ayan Panja, General Practitioner, super generalist, lifestyle medicine enthusiast and co-founder of Lobe Medical back to the podcast to talk about eating and lifestyle for our heart health.

Eating for your heart as a concept, is not about food like a pill - but diet is an important consideration for protecting and promoting our heart health and it's why I ultimately believe that nutrition training is vital for all medics to grasp an understanding of, as well as the general public.

Listen up because it's not just people in their 50's and 60's that need to be listening to this episode - it's actually relevant for all generations - because looking after your heart is a life long process.

In this episode we talked about the following:

Defined narrow inflamed arteries
Why inflammation is important and what balances inflammation
Why a mediterranean focused diet is important
How changing areas of your lifestyle such as sleep, stress and movement - can benefit your heart health
Minimising excess sugar and refined, processed foods in the diet
Ornish lifestyle programme

I really hope you enjoyed listening to the podcast - remember to subscribe on your favourite podcast player so you don't miss any future episodes.

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#19 Eat For Inflammation - with Dr Jenna Macciochi

Mon, 11 Mar 2019 05:00:00 GMT

Today we have Dr Jenna back with us - this time to talk about Eating for Inflammation - you might wonder why I have an immunologist here to talk about inflammation - that will become very clear throughout our conversation.

In today's podcast we talk about inflammation as a concept - why it's becoming so popular in the medical literature and why it's so relevant to a host of different medical specialties.

Today we cover the following:

What do we mean by inflammation?
The benefits of inflammation
Symptoms of inflammation imbalance
How we measure inflammation
Stopping the inflammation triggers
The microbiome and inflammation
Obesity and inflammation imbalance
Sugar and inflammation

If I was to summarise our conversation in a dietary way of life - it would be the Mediterranean diet. As we alluded to in our conversation, the Mediterranean diet is known to be anti-inflammatory, and now you have an understanding of what we mean by anti-inflammation.

Inflammation isn't something that we need to radically remove entirely, its use in human biology needs to be understood. But in the context of our modern lifestyles we are usually out of balance.

If you have a copy of my new book - Eat to Beat Illness - make sure you check out the page where I have a diagram looking at what is pro and what is anti-inflammatory in our modern world.

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#18 Eat For Endometriosis - with Dr Anita Mitra

Mon, 04 Mar 2019 04:30:00 GMT

Welcome to this episode of the podcast. Today we're going to be talking with one of my favourites for the podcast - Gynaecologist and lifestyle medicine advocate, Anita Mitra aka the Gynae Geek - who returns to the podcast, this time to discuss Endometriosis.

Essentially, Anita is the gynaecologist and women's health specialist that everyone wishes they had - she is an absolute wealth of information.

In today's episode we talk about the following

What Endometriosis actually is
Why to avoid treatments like colonic irrigation
The importance of drinking water and eating fibre in your diet
The importance of Oestrogen in your body
What is Oestrogen dominance
The importance of exercise
Why fruit can be one of the best things to include in your diet

If I could recommend one recipe to sum up today's episode it would be the Greek Style Giant Beans which is going to be in my new book - Eat to Beat Illness- out on 21st March. This recipe is absolutely delicious - it's Greek style, there's lots of greens in there, plus lots of beans, all in a delicious mediterranean style tomato sauce and super easy to make.

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#15 Eat For IBD: Your Questions Answered - with Dr Alan Desmond

Mon, 11 Feb 2019 04:00:00 GMT

Dr Rupy asks gastroenterologist Dr Alan Desmond some quick fire questions from his followers on social media.

Follow Dr Alan on Instagram @devongutdoctor.

Dr Rupy's new book, The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

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#15 Eat For IBD (Part 1) - with Dr Alan Desmond

Mon, 04 Feb 2019 03:30:00 GMT

In this episode, we talk about eating for about Inflammatory Bowel Disease (IBD) or Colitis. We talk through exactly what IBD is - but the podcast really covers gut health in general.

Today I talk to the incredible Dr Alan Desmond who is a Gastroenterologist based in Devon. He has some really interesting views on how we can utilise diet and lifestyle to improve not only our gut health but also Type 2 Diabetes, Cholesterol and Cardiovascular diseases - all other features that are really important in today's healthcare landscape.

In these episodes, we cover:

Inflammatory Bowel Disease (IBD)
Ulcerative Colitis
Crohn's Disease
Colon Cancer
Just how influential lifestyle and diet can be on gut health and associated conditions
How beneficial a plant focused lifestyle, including increasing your fibre intake and getting more colours onto your plate, can be for inflammatory conditions such as IBD

Follow Dr Alan on Instagram @devongutdoctor.

Dr Rupy's new book, The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

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#14 Eat For Stress Part 2 - with Dr Rangan Chatterjee

Mon, 28 Jan 2019 03:17:00 GMT

This is part 2 of Rupy's chat with Dr Rangan Chatterjee about stress. Rangan is an NHS GP, a lifestyle medicine advocate, bestselling author and host of the Feel Better, Live More podcast.

Dr Rangan's new book The Stress Solution is out now in all good bookshops. Follow him on Instagram @drchatterjee and on Twitter @drchatterjeeuk.

Dr Rupy's new book, The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

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#14 Eat For Stress Part 1 - with Dr Rangan Chatterjee

Mon, 21 Jan 2019 03:50:00 GMT

Dr Rangan Chatterjee returns to the pod, this time to talk to Dr Rupy about stress, including what it is, how it can affect your health or what you can do to help yourself with it.

Rangan is an NHS GP, a lifestyle medicine advocate, bestselling author and host of the Feel Better, Live More podcast series.

In this episode, we talk about:

Sense of purpose
Perspective
Gratitude
Magnitude of mental health
How many areas of your life that stress can affect

As we discussed, stress affects every single organ of the body and therefore if you lower your stress levels, you can improve the function of every single organ in the body.

Dr Rangan's new book The Stress Solution is out now in all good bookshops. Follow him on Instagram @drchatterjee and on Twitter @drchatterjeeuk.

Dr Rupy's new book, The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

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#13 Exercise & Activity - with Dr John Sykes

Mon, 14 Jan 2019 03:00:00 GMT

Today we’re going to talk about something a little different with a good friend of mine, Dr John Sykes aka “health and fitness doctor”.

Director of the British Society of Lifestyle Medicine, Dr John is a qualified GP with a strong interest in Sports Medicine. He regularly lectures at Bristol medical school and he’s the reason why I’ve been dragged down there so many times to talk to medical students!

In this episode, we talk about why movement and exercise can benefit:

Inflammation balance
Support mitochondria
Weight loss and how this affects inflammation
Cardio respiratory fitness and its relationship to longevity
Cancer and preventing recurrence as well as improving outcomes during treatment

Follow Dr John on Instagram and Twitter.

Dr Rupy's new book, The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

Dr Rupy's bestselling cookbook The Doctor's Kitchen is out now. Order on Apple Books here.

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#12 Eat For Immunity (Part 2) - with Dr Jenna Macciochi

Mon, 07 Jan 2019 03:00:00 GMT

In Part 2 of this episode, Dr Rupy speaks to Immunologist Dr Jenna Macciochi, who specialises in understanding how nutrition & lifestyle interact with the immune system in health & disease.

Follow Dr Jenna on Instagram and Twitter and find further resources on her website at drjennamacciochi.com.Dr Rupy's new book,

The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

Dr Rupy's bestselling cookbook The Doctor's Kitchen is out now. Order on Apple Books here.

Hosted on Acast. See acast.com/privacy for more information.

#12 Eat For Immunity (Part 1) - with Dr Jenna Macciochi

Tue, 01 Jan 2019 04:00:00 GMT

In the first episode of the new series, I'm delighted to be joined by Immunologist Dr Jenna Macciochi, who specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease.

As we had so much great content for you guys, we've split the talk into two sections and we talk in detail about the following:

What is immunity?
Where does immunity work?
How it’s not as simple as eating to BOOST Immunity
What defines a robust immune system
Foods to support immunity
Lifestyle practices to support Immune health
Vitamin D and it’s impact on Immune health
Autoimmune disease and support
Clock genes and Sleep Hygiene
Is suppressing fever beneficial?
Mitochondrial function and support

Follow Dr Jenna on Instagram and Twitter and find further resources on her website at drjennamacciochi.com.

The Doctor's Kitchen: Eat To Beat Illness, is out 21st March - available in all good bookshops and ebook. Pre-order on Apple Books here.

Dr Rupy's bestselling cookbook The Doctor's Kitchen is out now. Order on Apple Books here.

Hosted on Acast. See acast.com/privacy for more information.

#11 Eat For Your Bladder - with Dr Nish Bedi

Mon, 23 Jul 2018 04:20:00 GMT

In this episode, I invite Urologist, and good friend - Dr Nish Bedi - onto the podcast where we talk about specific diets for bladder complaints.

Dr Nish is a surgeon who is passionate about the subject of urology and wants to bring more attention to the subject. There is a lot more to the speciality of Urology that we talk through - including specific dietary and lifestyle advice for some conditions.

We talk through

Tips about some of the most common Urology complaints
Cystitis, recurrent UTIs and kidney stones
Supplements for bladder problems
Hydration and urology complaints
Diet and lifestyle tips for urinary tract infections
Lifestyle programmes and Prostate diseases

Follow Dr Nish on twitter @nishbedi.

The Doctor's Kitchen cookbook is out now. Order you copy here.

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#10 Eat For PCOS - with Dr Anita Mitra

Mon, 09 Jul 2018 05:30:00 GMT

In this episode I invite fellow doctor and friend Dr Anita Mitra - a Gynaecologist - onto the Podcast to talk about eating for PCOS and Women's health.

Dr Mitra is very experienced in her field and is delighted to share some information with me on the very common topic of PCOS.

We talk in detail about

What PCOS (Polycystic Ovary Syndrome) actually is,
Some common symptoms
Where on the NHS website you can find even more detailed information
Diet and PCOS
Small changes to lifestyle and the potential benefits
Yoga and PCOS
Foods for PCOS
Effects of carbohydrates and processed foods on symptoms
Lifestyle tips for womens’ health more generally
Relaxation techniques

Follow Dr Anita on Instagram: @gynaegeek and check out gynaegeek.co.uk.

The Doctor's Kitchen cookbook is out now. Order your copy here.

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#9 Eat To Beat Cancer - with Dr Ailsa Lumsden

Mon, 02 Jul 2018 05:07:00 GMT

I invite fellow doctor and friend Dr Ailsa Lumsden - a training oncologist in London - onto the podcast. I met Ailsa a couple of years ago at a lifestyle medicine conference and since then we’ve become really good friends.

On this episode, we discuss

What is Cancer?
The evidence on how lifestyle factors can help prevent and manage cancers of various types.
An insight into the duty of a cancer doctor and the importance of maintaining a patient centered approach
The importance of normalising the conversation around cancer and treatment options
Sugar and cancer
Who’s fault is cancer
The link with Obesity
The biochemical effects of vegetables, fruits and nuts on cancer
Exercise and cancer, during and after treatment

Follow Dr Ailsa on Instagram: @dr_ailsa.

The Doctor's Kitchen cookbook is out now. Order your copy here.

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#8 Eat To Boost Your Brain - with Dr Ayan Panja

Mon, 18 Jun 2018 02:00:00 GMT

On this episode, I invite fellow doctor and friend Dr Ayan Panja, General Practitioner, super generalist, lifestyle medicine enthusiast and co-founder of Lobe Medical to talk about eating for our mind - with specific regard to neurodegenerative disease.

We talk through:

What we mean by the concept of Eating for your brain
How food is such an important consideration in brain health
What we discuss with patients in regard to cognitive decline
How many listeners in their 30-40s might be thinking that this topic is only relevant for an older generation - but actually, looking after your brain is a lifelong process
The impact of stress, sleep and exercise on your brain
What neurogenesis is
The burden of Dementia and Alzheimer’s Disease
The factors that have been proven to reduce the effects of disease

If I was to suggest one recipe from my cookbook The Doctor's Kitchen that pretty much sums up our conversation - it would be the Elegant Flavanol Porridge - it has whole oats in it and also includes berries and cacao - which is a lovely chocolate spice that adds a wealth of aroma to your foods.

You can find Dr Ayan at the social medial links below and at Lobe Medical - where you can find out more about his amazing project, teaching GP's and other practitioners how to improve their lifestyle medical consultations.

Follow Dr Panja on Twitter @Dr_Ayan and Instagram @drayanpanja.

The Doctor's Kitchen cookbook is out now. Order your copy here.

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#2 Principle 1 - Eat Colourful

Mon, 11 Jun 2018 02:00:00 GMT

I invite good friend and fellow medic, Doctor Anita Mitra to talk about the concept of eating the rainbow. What does this mean? What benefits do plants actually give us? How phytochemicals could be important in measuring in the future (alongside vitamins and minerals) as well as actionable tips for how you can eat more colours right now.

We talk about:

What is a phytochemical?
Why do plants have different colours and smells?
The difference between micronutrients and phytochemicals
What is plant hormesis?
The benefits of consuming plant chemicals, spices and herbs with specific reference to popular spices turmeric and matcha tea

You can find my lovely guest @gynaegeek, www.gynaegeek.com.

Don't forget you can get my cookbooks The Doctor's Kitchen and The Doctor's Kitchen: Eat To Beat Illness are available now.

Instagram: @doctorskitchen

Website: www.thedoctorskitchen.com

YouTube: The Doctor's Kitchen

Twitter: @doctorskitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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#7 Eat to Beat Diabetes - with Dr Rangan Chatterjee

Mon, 04 Jun 2018 09:00:00 GMT

I invite fellow colleague and friend Dr Chatterjee to talk about a fascinating subject that he has an amazing amount of experience in - Diabetes.

We chat about:

We explain what diabetes is
What factors influence the condition
We introduce simple interventions for this problems
How what we eat as well as sleep and how we move can have an impact on a variety of medical problems
It spans further than just sugar control and further than just our plates.
Eating for diabetes is an important consideration in endocrine health and really we’ll be talking about much more than just ‘eating’

Follow Rangan on Twitter @drchatterjeeuk, Instagram @drchatterjee and at www.drchatterjee.com.

The Doctor's Kitchen cookbook is out now. Order you copy here.

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7: Series 2 - Trailer

Thu, 31 May 2018 09:00:00 GMT

Dr Rupy is back with a brand new series of The Doctor's Kitchen Podcast. Subscribe to get the latest episode weekly.

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#6 Principle 5 - Eat In Time

Thu, 28 Dec 2017 06:00:00 GMT

Sleep is one of the most important activities of daily living so on this episode I invite sleep medicine expert Dr Michael Farquhar to discuss the impact of eating (and what time we eat) on sleep quality.

We also delve into a discussion about fasting, the effect of poor sleep on health (particularly shift workers) and why defining when you choose to eat could have health benefits. We round up with actionable tips on how you can ‘Eat on Time’ every day.

We talk about:

What happens when we sleep, what are the mechanisms, do we still not know why we sleep
How eating can positively or negatively affect our sleep pattern
Does it affect circadian rhythm? Cortisol, melatonin, Noradrenalin
What kind of hormonal effects do we see when we sleep?
How long does it take to reset the clock

Fasting:

What is fasting?
Different types of fasting that are most popular
Are we meant to fast from an evolutionary point of view?
What happens during a fast at a physiological level and will the effects be different depending on the person fasting?
Health effects of fasting
Why is fasting becoming popular?
Why constant eating could be harmful and related to lifestyle diseases
How to fast responsibly and what things to look out for if you do?

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#5 Principle 4 - Eat Plants

Thu, 21 Dec 2017 06:00:00 GMT

My guest on this really fun episode is one of the most knowledgeable nutrition experts in the UK.

He’s written his own book on digestive health, co-authored chapters in textbooks on cardiovascular health and has worked as clinical lead for education in a number of institutions.

We have a chat about plant focused diets, the actual similarities between all dietary strategies available and the bigger picture for most of the population which is to EAT MORE PLANTS.

We talk about:

Diet types including Paleo, Vegan, Atkins and Mediterranean - and their similarities
Why diets largely consistent of plants are the healthiest
Studies that demonstrate protection against major diseases
Research into Mediterranean diet
Inclusion of meat in diets
Is red meat harmful
What should I be eating?
Should I become Vegetarian or Vegan for health reasons?
Inclusion of dairy in diets
Plant based protein and inclusion in diet

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#4 Principle 3 - Eat Fibre

Thu, 14 Dec 2017 06:00:00 GMT

Today's show features my good friend Gut health researcher Dr Megan Rossi from Kings College London who has a specialist interest in the gut.

We discuss what gut health refers to, the microbes lining our digestive system and what effects these have on general health.

In essence the perfect person to give us the lowdown on gut health and what we need to be doing.

We talk about:

What’s the deal with gut health, is it a real thing and should you be bothered
An introduction to the microbiome – the population of microbes that live in and around our bodies, largely concentrated in our large intestines
A whistle stop tour through the research that lead to the microbiome
What types of microbes are there?
The difference in microbe populations and associations with diseases
What are the the future applications of microbiome focused treatments in emergency, community care and autoimmune disease
Testing our microbiome
How fibre, rather than protein, is actually much more lacking in diets
How to spot fibre on the supermarket shelves and where to get sources
Key ways of enhancing your diet including additional fibre rich foods, approach to medication and lifestyle factors

You can find Megan @guthealthdoctor on Instagram and at https://www.drmeganrossi.com/

In my book there is a whole section on fibre plus I teach you more about the science behind gut health as well as lots of delicious recipes! amzn.to/2yHihb5

Insta: @doctors_kitchen

www.thedoctorskitchen.com

YouTube: The Doctor's Kitchen

Twitter: @doctors_kitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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#3 Principle 2 - Eat Whole

Thu, 07 Dec 2017 15:36:31 GMT

I invite Public health researcher from the “WHO collaboration centre for public health training and education at Imperial College London”, Alexandra Swaka to discuss the concept of eating more whole foods. What does eating 'whole' actually mean? Are there clear health benefits for eating more whole foods? Could this be the answer to our public health crisis of lifestyle disease as well as actionable tips for how you can eat more 'whole' every day.

We discuss the concept of eating more whole foods. What does eating whole actually mean?

Are there clear health benefits for eating more whole foods? Could this be the answer to our public health crisis of lifestyle disease as well as some actionable tips for how you can eat more ‘whole’; every day.

We talk about:

What does eating whole actually mean?
What are the benefits of eating less processed and convenience foods?
Supplements
Why convenience food is not always the best
Health powders, sprinkles, bars, juices, smoothies, teas - are they beneficial?
What alternatives are just as good if not BETTER than the expensive stuff?
Fibre and micronutrient content
How do we do this on a budget?
Preparing food from scratch and easy time saving hacks
What is the difference between eating Whole cooked vs Raw?
To food prep or not to food prep?

You can find the amazing Alexandra Swaka @alexandra.swaka on Instagram and more about her work at Imperial https://www.imperial.ac.uk/school-public-health/primary-care-and-public-health/teaching/whocc/

In my cookbook I teach you a multitude of ways to cook whole foods and explain the benefits of them too! amzn.to/2yHihb5

Insta: @doctorskitchen www.thedoctorskitchen.com YouTube: The Doctor's Kitchen Twitter: @doctorskitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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1: Teaser

Thu, 30 Nov 2017 06:58:00 GMT

Subscribe now to The Doctor’s Kitchen Podcast with Dr Rupy Aujla.

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#1 The Doctor's Kitchen Introduction

Tue, 28 Nov 2017 17:12:55 GMT

Welcome to The Doctor’s Kitchen Podcast which is all about helping people live happier and healthier lives using food and lifestyle medicine principles.

The first episode is an introduction to ME, Dr Rupy. Who am I? What kind of medicine do I practice and how did I start a love affair with food?

In this episode I'll tell you about my personal story with food and medicine and give you a heads up on what's to come in this series.

I talk about my personal health story
The power of food and lifestyle medicine
What I believe the future of medicine should look like and how we get there
What the first series is all about, “The principles of Healthy Eating”

Check out The Doctor's Kitchen book that accompanies this series: amzn.to/2yHihb5

Insta: @doctorskitchen www.thedoctorskitchen.com YouTube: The Doctor's Kitchen Twitter: @doctorskitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

Hosted on Acast. See acast.com/privacy for more information.

1: Teaser

Thu, 23 Nov 2017 10:47:14 GMT

Subscribe now to The Doctor’s Kitchen Podcast with Dr Rupy Aujla which is all about helping people live happier and healthier lives using food and lifestyle medicine principles.

Hosted on Acast. See acast.com/privacy for more information.