The Doctor's Kitchen Podcast

Every time you cook a meal, you could be shaping your mood, energy and how clearly you think, as well as supporting your long-term brain health. In this episode, we explore the links between diet, gut microbes, inflammation and brain health with Professor Tim Spector. And we get really foodie, talking through a day of eating, from his go-to breakfast to easy midweek dinners. Professor Spector is Professor of Genetic Epidemiology at King’s College London, a pioneering gut microbiome researcher, scientific co-founder of ZOE and bestselling author. His new cookbook, Good Mood Food, explores how what we eat shapes how we feel, think and age. We cover: How inflammation and the gut–brain connection may influence your mood Blood sugar, brain fog and the debate around glucose spikes Tim’s yoghurt and kefir breakfast bowl, with berries, nuts and seeds What to look for when buying kefir Easy lunches Oily fish, omega-3s and ways to use sardines, anchovies and mackerel Adding more plants and fermented foods to your…

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…

👉 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…

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! – 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…

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…

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…

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,…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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.…

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…

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. 🎬 Watch the podcast on YouTube here 📱 Download The Doctor’s Kitchen app 🌐 View full show notes, including guest details, on our website ☕️ Try Exhale Coffee here 🥗 Join the newsletter and receive a 7 day meal plan 📷 Follow on…

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…

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…

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! 🎬 Watch the podcast on YouTube…

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 🎬 Watch the podcast on YouTube here 📱 Download The Doctor’s Kitchen app 🌐 View full show notes, including guest details, on our website ☕️ Try Exhale Coffee here…

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…

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…

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 📊…

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…

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…

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…

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…

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…

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…

“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…

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…

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. 🎬 Watch the podcast on YouTube here 📱 Download The Doctor’s Kitchen app 🌐 View full show notes, including guest details,…

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…

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…

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…

🎙️ 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…

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…

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…

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…

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…

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…

“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…