The Doctor’s Kitchen Podcast
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- 21. Okt. 2026
Über den Podcast
The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today.
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
Join the online community at www.thedoctorskitchen.com to learn more
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Folgen 435
4 food groups to lower inflammation, support your immune system and help you age well | Dr Jeffrey Bland
Every time you sit down to eat, you’re giving your body information.Compounds in your food act as signals that influence your gut microbes, immune response and even the expression of your genes.That’s the idea …
Shownotes
Every time you sit down to eat, you’re giving your body information.
Compounds in your food act as signals that influence your gut microbes, immune response and even the expression of your genes.
That’s the idea we explore today with biochemist Dr Jeffrey Bland, widely known as the father of functional medicine. He co-founded the Institute for Functional Medicine and wrote The Disease Delusion, one of my all-time favourite books!
We bring the research back to your kitchen with four food priorities for gut health, immune resilience and healthy ageing: polyphenols, fibre, healthy fats and fermented foods. Plus, why we all need to eat more bitter foods!
In this episode:
- How food can influence gene expression
- The link between immune health, metabolism and ageing
- Polyphenol-rich foods and why variety matters
- Fibre and fermented foods for gut health
- Omega-3s, olive oil and inflammation
- Fish versus fish oil supplements
- Bitter foods and how they may help regulate appetite
If you want to put food as medicine on your plate, try The Doctor’s Kitchen app for free. Every recipe has these principles baked in.
Dr Jeffrey Bland’s new book ’The Nourished Gene’ releases on April 27, 2027 and is available for preorder now at https://jeffreybland.com/
More to watch, cook and try 👇
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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How to lower inflammation from morning to evening | Dr Jenna Macciochi
👉 If you’d like help eating a more anti-inflammatory diet, try The Doctor’s Kitchen app free for 7 days.Inflammation has become a huge wellness buzzword, but it isn’t always bad. It’s an essential part of how …
Shownotes
👉 If you’d like help eating a more anti-inflammatory diet, try The Doctor’s Kitchen app free for 7 days.
Inflammation has become a huge wellness buzzword, but it isn’t always bad. It’s an essential part of how your immune system protects and repairs your body.
The problem is long-term, unwanted inflammation. It’s linked to heart disease, type 2 diabetes and other chronic health problems. And it may also play a role in how we feel day to day, including our energy, gut health, skin and more.
The good news is that simple changes to what you eat and how you live can help keep inflammation well regulated.
Today, I’m joined by Dr Jenna Macciochi, an immunologist, author and inflammation expert with over 20 years of experience.
We walk through:
- What inflammation actually is and why everyone is talking about it
- The biggest everyday drivers of inflammation
- What to eat to support a healthy inflammatory response
- How light, movement, stress and sleep affect your immune system
- Simple habits to build into your day, from morning to evening
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
Hosted on Acast. See acast.com/privacy for more information.
Professor shares 8 foods to lower inflammation and help you age slower | Professor Robert Thomas
If you want to stay healthier for longer, one of the best things you can do is lower chronic inflammation. The great thing is, food is one of the most powerful tools we have. So I sat down with Professor Rob …
Shownotes
If you want to stay healthier for longer, one of the best things you can do is lower chronic inflammation.
The great thing is, food is one of the most powerful tools we have.
So I sat down with Professor Rob Thomas, consultant oncologist at Addenbrooke's and UCLH, Professor of Sports and Nutritional Science, and one of the UK's leading experts in healthy ageing, to talk about what makes the biggest difference.
We cover:
- The best foods to lower chronic inflammation
- The link between inflammation and ageing
- How to reduce your biological age
- Why grip strength predicts how well you'll age
There are so many practical takeaways in this one. I hope it inspires you to add a few more anti-inflammatory foods to your plate this week!
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One of the most important ways we can impact our health, feel stronger and more energetic everyday and even slow ageing is by lowering inflammation. And the good news is, that what you choose to put on your plate is a powerful lever to reduce it, alongside improving sleep, moving more and stressing less.
So today I'm joined by Professor Robert Thomas, NHS Consultant Oncologist at Addenbrooke's and Bedford Hospitals, and Head of Integrative Oncology at The Royal London Hospital for Integrative Medicine, where he advises lifestyle, complementary and nutritional strategies to improve patient outcomes.
We’re going to discuss the 8 key foods he believes we should be eating everyday to optimise inflammation to help us live longer, healthier lives and protect us from diseases of ageing including cancer and heart disease.
Professor shares 8 longevity foods to eat daily to protect against ageing
OR
Eat these 8 foods daily to reduce inflammation and age slower
SEE SUGGESTED DISCUSSION POINTS FROM ROB BELOW.
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
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Obesity professor explains 5 reasons why calories don't count and what to focus on instead | Professor Giles Yeo
Next time you look at the calories on the back of a packet or the nutritional breakdown of a recipe, remember that number doesn't tell you the whole story. It says nothing about the nutrients, the quality of …
Shownotes
Next time you look at the calories on the back of a packet or the nutritional breakdown of a recipe, remember that number doesn't tell you the whole story.
It says nothing about the nutrients, the quality of the food, how satisfying it'll be, or even how many calories your body will actually absorb.
To unpack it all, I'm joined by Professor Giles Yeo, Professor of Molecular Neuroendocrinology at the University of Cambridge, MBE, and author of the brilliant book Why Calories Don't Count.
We cover:
- 5 reasons calorie counting matters less than we think
- Why "low-cal" doesn't always mean healthy
- Why we don't absorb every calorie we eat
- Why the calories in nuts, avocados and seeds aren't the same as the calories in a ultra-processed foods, even when the numbers match
- Is fruit juice really healthy?
- 3 strategies to maintain a healthy weight
I hope this changes the way you think about calories and gives you a few practical ideas you can start using straight away. If you know someone who's always checking the calorie label before anything else, send this episode their way.
As always, thanks for listening!
Dr Rupy x
More from Professor Giles Yeo
https://www.wolfson.cam.ac.uk/people/giles-yeo
https://www.instagram.com/gilesyeo/?hl=en
More from us
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
Hosted on Acast. See acast.com/privacy for more information.
The 3 macronutrients of happiness and how to build them into your life | Professor Arthur Brooks
How do you become happier?Professor Arthur Brooks describes 3 “macronutrients” for a happier life: enjoyment, satisfaction and meaning. Rather than chasing positive feelings, the idea is to build more of each …
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How do you become happier?
Professor Arthur Brooks describes 3 “macronutrients” for a happier life: enjoyment, satisfaction and meaning. Rather than chasing positive feelings, the idea is to build more of each into our everyday lives.
We get into some really practical ways to do this, including:
• Why being bored is good for your brain
• The three times to put your phone away each day
• How to make your downtime more meaningful
• How to find more meaning through love, awe and spirituality
👤 About today’s guest: Arthur Brooks is a professor at Vanderbilt University, a senior fellow at Harvard Business School, a New York Times bestselling author and a leading researcher on happiness and meaning.
His latest book, The Meaning of Your Life, is out now. From the #1 New York Times bestselling author of From Strength to Strength, it's an account of how the modern world sets us up to fail at finding meaning, and a plan for finding what you seek.
More from us
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
Hosted on Acast. See acast.com/privacy for more information.
A nutritionist’s guide to 30g of protein and over 10g of fibre in every meal | Dominique Ludwig
I’ve been talking a lot about eating healthy high protein. And sometimes it feels like you have to choose a side. High protein or plant-focused.But both play really important roles for energy, appetite, muscle …
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I’ve been talking a lot about eating healthy high protein. And sometimes it feels like you have to choose a side. High protein or plant-focused.
But both play really important roles for energy, appetite, muscle health, gut health and healthy ageing.
My guest today actually describes them as a dynamic duo 🤝 They work best together. You want both on your plate, not one crowding out the other.
Dominique Ludwig is an accredited nutritionist and registered Nutritional Therapy Practitioner with more than 30 years of clinical experience helping people improve their health, energy and relationship with food.
She’s also the author of the brilliant new book ‘No-Nonsense Nutrition’, which is filled with practical, realistic advice and beautiful recipes that make healthy eating feel really achievable.
We cover:
- Protein recommendations for every meal
- Why protein becomes more important after 30
- The benefits of prioritising protein during menopause
- Top protein foods and easy 10g protein top-ups
- How to upgrade breakfasts, salads and pasta
- Whole carbs vs refined carbs
- How to lose weight without counting calories
- Building balanced plates that keep you full
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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4 ways your thoughts affect your metabolism, gut and longevity | Sarah Ann Macklin
What if I told you that two people could eat the exact same meal, with the exact same calories, and have completely different hormonal responses because of what they believed about what they were eating?These …
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What if I told you that two people could eat the exact same meal, with the exact same calories, and have completely different hormonal responses because of what they believed about what they were eating?
These aren't fringe findings.
A growing body of evidence suggests that the way we think about our health can meaningfully impact our biology.
In this episode, I'm joined by nutritionist and Sunday Times bestselling author Sarah Ann Macklin to unpack four ways our thoughts can either help or hinder our health.
We explore:
• How your beliefs about food can influence hormones, appetite and metabolism
• Why the way you think about exercise may affect the health benefits you experience
• Whether your genes are really your destiny
• Why self-compassion could be one of the most powerful tools for lasting health
This is a fascinating conversation about the hidden connection between mind and body, and how changing the way we think could help shape our health for the better.
Hope you enjoy this one and find something practical you can apply to your own life.
Dr Rupy
Learn more about Sarah's work
Sarah's latest book 'Healthy Shouldn't Be This Hard' is out now
Instagram: @sarahannmacklin
YouTube: https://www.youtube.com/@livewellbewellsarah
Substack:https://sarahmacklin.substack.com/
Website: www.sarahannmacklin.com
Join the Doctor’s Kitchen
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
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5 signs of low fibre and how to eat 30g a day without getting bloated | Dr Emily Leeming
I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate.The problem is, 96% of people still …
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I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate.
The problem is, 96% of people still don’t hit the recommended daily fibre target. Even if you eat vegetables at every meal.
A salad is brilliant for micronutrients and polyphenols, but alone it’s usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease.
But for a lot of people, trying to eat more fibre comes with one big problem… bloating.
So today I’m joined by Dr Emily Leeming, former chef, registered dietitian, scientist at King’s College London and author of the new book ‘Fibre Power’, to break down how to increase fibre in a way that works for your gut.
She brings a rare combination of ongoing research, clinical practice and love for food.
We cover:
- Key signs you may not be eating enough fibre
- How to eat 30g of fibre a day without bloating
- High-fibre foods people often overlook
- The difference between high and low FODMAP foods
- Whether fibre supplements are worth it
- One fibre habit to start today
It’s a really practical episode and I hope it leaves you inspired to make a few tweaks to gently increase your fibre intake.
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5 foods to lose fat, regulate your appetite and improve your metabolism without counting calories | Dr Federica Amati
What’s the healthiest way to lose weight and keep it off without counting calories?On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s …
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What’s the healthiest way to lose weight and keep it off without counting calories?
On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s rarely that straightforward.
And that’s why I think this is a conversation for everyone. Because learning to regulate your appetite is a health skill for all of us. It shapes your energy, your metabolic health, your gut and how you feel from one day to the next.
👉 I’m joined by Dr Federica Amati, PhD, a Medical Scientist and Registered Public Health Nutritionist with over 15 years of experience in research and clinical practice.
We take a food-first approach to fat loss by focusing on key foods that improve satiety.
And we get into a really important and often overlooked topic. What you need to know before, during and after taking GLP-1 weight loss medications.
We talk about…
- Why ultra-processed foods drive overeating
- The benefits of quality fibre, protein and healthy fats
- Whether skipping breakfast is helpful and how small changes in meal timing can improve your metabolic health
- How to make weight loss sustainable
- How to approach GLP-1 medications safely and effectively
The Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s by Dr Federica Amati. Release 25/06/26. (Penguin Michael Joseph, £25)
And if you’re listening and wondering how to actually put this into practice day to day, that’s really the intention behind The Doctor’s Kitchen app. Every recipe is developed and tested in your London kitchen, with the pink fridge, to be high fibre, quality protein… and delicious!
More from us
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
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Hosted on Acast. See acast.com/privacy for more information.
4 ways to ease bloating, constipation and improve your gut health beyond diet | Dr Rabia Topan
SHOW NOTESThis episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.And really, anyone who wants to protect their gut, reduce stress and feel better overall.When we think …
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SHOW NOTES
This episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.
And really, anyone who wants to protect their gut, reduce stress and feel better overall.
When we think about gut health, we usually start with food… what to eat, what to cut out, which diet or supplement to try next.
And while nutrition is foundational, there’s another side we don’t talk about enough: the constant conversation between your brain and your gut 🧠💬
My guest today is Dr Rabia Topan, an NHS consultant gastroenterologist and PhD researcher specialising in disorders of gut–brain interaction like IBS. She works at The Functional Gut Clinic with people who’ve often had “normal” tests for years, but very real symptoms.
She’s also trained in cognitive behavioural hypnotherapy and yoga, bringing a practical, mind–body approach to gut health.
We cover 👇
• Breathwork techniques and why slowing your breath to around 6 breaths per minute can shift you into “rest and digest”
• What the gut–brain axis actually is
• Simple daily movements and pelvic floor exercises to support gut function
• Practical toilet training tips for children
• How cognitive reframing and gut-directed hypnotherapy can ease bloating, constipation and IBS
• One habit you can start today to calm your nervous system and support your gut every morning
🔗 Key links
• Dr Rabia’s website with resources, yoga videos and more
• Gut–brain hypnotherapy audio you can try at home
Important disclaimer: The patient mentioned in this episode gave full consent for their story to be shared.
Hope you enjoy!
Dr Rupy x
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Think clearer and feel calmer with these 7 food strategies from neuroscientist Dr Miguel Toribio-Mateas
What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.Today, we’re unpacking simple food strategies that can support your nervous system …
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What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.
Today, we’re unpacking simple food strategies that can support your nervous system, with a big focus on the gut-brain connection.
And I have the pleasure of chatting with Dr Miguel Toribio-Mateas to explore this topic.
He’s a clinical neuroscientist, nutrition researcher and author of the brilliant new book ‘ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System’.
He also has a fantastic way of bringing together brain health and delicious, practical food.
We cover 👇
• Why combining foods can unlock more benefits than eating them on their own
• The shift from “more fibre” to “more variety of fibre”
• Everyday foods your gut microbes thrive on that most of us under-eat
• Why how you eat matters just as much as what’s on your plate
• The surprising impact even mild dehydration can have on focus and mood
• Easy ways to upgrade meals you’re already eating, even on low-energy days
This conversation will leave you inspired to cook your way to a healthier brain. And stick around for Miguel’s slightly unusual approach to using a slow cooker to maximise the nutritional value of his food.
Dr Miguel’s socials
https://thecreativescientist.substack.com/
http://instagram.com/drmiguelmateas
Hope you enjoy!
Dr Rupy x
🎬 Watch the podcast on YouTube here
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7 Health benefits of fibremaxxing and how to build a high fibre diet | Dr Karan Rajan
I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.But as always, it’s not that simple.This episode is a deep dive into fibre with Dr …
Shownotes
I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.
But as always, it’s not that simple.
This episode is a deep dive into fibre with Dr Karan Rajan, medical doctor and one of the most recognisable health voices online.
He’s built an audience of over 10 million people across social media, breaking down complex health topics with a mix of evidence, clarity and generous servings of humour.
We cover:
- The benefits of increasing fibre for your skin, brain, inflammation, hormones and more
- Is 30g a day enough?
- Different types of fibres and why diversity is so important
- How much fibre is too much?
- How to increase fibre without bloating
- Best high-fibre foods
- His journey creating a fibre supplement and the controversy around it
Quick disclaimer: I ask Dr Karan about his journey creating his own fibre supplement towards the end of the podcast, which is a really interesting process. I’m not affiliated in any way and, as you’ll hear, I’m still very much food first, with good quality, third party tested supplements as a top up when needed.
More from us
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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What to do when you feel overwhelmed and can't switch off | Dr Julie Smith
In this episode, we're building an emotional toolkit for something a lot of us are dealing with: overwhelm.That feeling of too much coming at you at once. The pressure to get everything right with your health …
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In this episode, we're building an emotional toolkit for something a lot of us are dealing with: overwhelm.
That feeling of too much coming at you at once. The pressure to get everything right with your health, your work, your relationships and still feel like you're just about keeping your head above water.
If you've ever struggled to switch off at night, felt constantly on edge or caught yourself spiralling in your own thoughts, this is for you.
Today's guest: Dr Julie Smith 🧠
Dr Julie (@drjulie on Instagram) is a clinical psychologist and one of the most trusted voices in mental health online. Her latest book “Open When” is one of the best tools I've come across for navigating the harder moments in life. It went straight to number one and is a New York Times Bestseller.
We cover:
- What overwhelm feels like
- Early warning signs you’re at full capacity
- Social media, comparison and people pleasing
- The inner critic and how to change that voice
- Simple tools to regulate emotions in real time
- How to create space for your brain in a noisy world
You'll come away with a few simple tools you can use straight away. I hope you enjoy this one as much as I did.
If you're more of a visual person, the analogy Dr Julie shows us on YouTube is one I won't forget 👇
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
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5 gut health habits to improve acne, eczema and skin health | Farzanah Nasser
If there are five people in a room with eczema, they’re probably all dealing with it for completely different reasons.And that’s something we don’t talk about enough.Eczema, acne, psoriasis… these are rarely …
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If there are five people in a room with eczema, they’re probably all dealing with it for completely different reasons.
And that’s something we don’t talk about enough.
Eczema, acne, psoriasis… these are rarely just skin issues. They’re often a reflection of what’s happening inside the body, particularly in the gut.
So instead of just asking what to put on your skin, this episode is about asking a better question. What’s actually driving this underneath?
My guest today is Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner specialising in gut health, immune health and chronic skin conditions.
She works with people every day, dealing with long-standing skin issues using a practical, gut-first approach.
She’s also the author of “The Everyday High-Fibre Plan”, full of simple, gut-friendly recipes… including those cookies on the table if you’re watching on YouTube 👀
We cover 👇🏽
- How gut health impacts skin conditions like eczema, acne and psoriasis
- A functional medicine approach to eczema
- How to build your meals for better skin health
- Foods that support liver function
- Whether food sensitivity tests are worth it
- Farzanah’s personal journey with psoriasis
- Tips to reduce bloating when increasing fibre
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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Can ayurveda improve your health with food, herbs and daily routines? | Dr Vijay Murthy
There’s a fascinating ancient system of medicine called Ayurveda, originating in India over 3,000 years ago, that has helped millions of people tune into their bodies through simple food, daily rhythms and …
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There’s a fascinating ancient system of medicine called Ayurveda, originating in India over 3,000 years ago, that has helped millions of people tune into their bodies through simple food, daily rhythms and plants.
I grew up thinking it was just a set of beliefs and traditions, but my guest today really challenged that. What I came to understand is that Ayurveda is actually a codified system of observations and experiments, documented, debated and written in Sanskrit texts.
My guest is Dr Vijay Murthy, an internationally acclaimed integrative physician who blends Ayurveda with modern, evidence-based medicine. He has over 30 years of clinical experience and regularly publishes in peer-reviewed journals.
What’s remarkable is that many of the practices we unpack today closely mirror what modern research now tells us about gut health, lifestyle medicine and nutrition.
This conversation genuinely made me reflect on my own daily routines in a different way. And there are a couple of simple practices in here that you might want to try for yourself.
We cover:
- What Ayurveda actually is
- Daily routines and living in sync with natural cycles
- How to identify your dominant dosha and what it means
- How Ayurveda can support gut health and digestion
- How to eat according to Ayurvedic food principles
- What an Ayurvedic breakfast looks like
- Key herbs used in Ayurveda for digestion, blood sugar, thyroid health, skin and hair
- How to choose high-quality herbs and avoid contaminants
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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7 Habits a neuroscientist swears by to keep your mind sharp at any age | Dr Tommy Wood
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 …
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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.
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
🥗 Join the newsletter and receive a 7 day meal plan
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How to use your breath to sleep better, stress less and live longer | James Nestor
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 …
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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
🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
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#337 Why Mould Harms Your Health and How to Protect Yourself | Dr Peter Cook PhD
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 …
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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
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 …
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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.
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
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 …
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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
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 …
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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
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 …
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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
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 …
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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
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 …
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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
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 …
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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?
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 …
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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
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 …
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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
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 …
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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
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 …
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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
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 …
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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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