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The Doctor's Kitchen 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 mos...
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
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#295 5 Habits to Ease Seasonal Allergies (Without Overusing Antihistamines)
23:49|Seasonal allergies seem to be getting worse. A lot of people are feeling it now.Itās common to reach for antihistamines without really thinking about it. They definitely have their place and can be really helpful when symptoms are bad. But taking them every day is something we still don't fully understand, especially when it comes to long-term effects.If you deal with allergies for months each year, itās worth pausing and exploring strategies that might be more sustainable.Many healthy habits that support overall health can also help manage inflammation, immune function and allergy symptoms. Theyāre not always as quick as taking a capsule, but they can make a real difference over time.In this episode, I'm sharing:Why seasonal allergies seem to be getting worseThe role and potential risks of antihistamines5 daily habits that could ease allergy/hay fever symptomsQuick note about nettle: I didn't find much strong research, but that doesn't mean it couldn't help some people. It just shows how much more there is to learn.SourcesAntihistamines: Sue et al. J Allergy Clin Immunol Pract. 2024. PMID: 38935035.Vitamin D: Malik et al. European Respiratory Journal. 2015 Dietary diversity: Nakamoto et al. Asia Pacific Journal of Clinical Nutrition. 2019Fibre: Sdona et al. Clinical and translational allergy. 2022Polyphenols, chlorophyll, quercetin, vitamins C, D and E: Pellow et al. Complement Ther Med. 2020Fruits & vegetables: Kusunoki et al. Pediatr Allergy Immunol. 2017 | Oh et al. Pediatr Allergy Immunol. 2020Probiotics: Ried et al. Frontiers in Nutrition. 2022Ginger & curcumin: Yamprasert et al. BMC Complement Med Ther. 2020 | Wu et al. Ann Allergy Asthma Immunol. 2016Saline rinse: Wang et al. Allergologia et Immunopathologia. 2020Steam inhalation: Vathanophas et al. Asian Pac J Allergy Immunol. 2021 š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our website
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#294 How to increase Protein in your diet and why it matters for longevity, hormonal health and preventing disease Dr Rupy Aujla
53:54|In todayās episode, Iām talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health.Iāll dive into: š³ Why protein is essential for everything from muscle maintenance to hormone production šæ The link between increased protein intake and menopausal health āļø How eating more protein can prevent unwanted weight gain š„£ Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for long-term health and longevity šØ The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood š„ Whoās most at risk of under-consuming protein, and how to make simple, sustainable changesš„© What is the best quality protein sourceWhether youāre navigating menopause, trying to improve energy levels, or just want to eat in a way that supports your body as it ages, this episode is packed with practical tips and grounded in science.Grab the new book Healthy High Protein here.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay
01:23:46|Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being.We discuss:The prebiotic potential of omega-3Why not all dietary fibres can be considered equal. The influence of culture and heritage on our dietary habits and why acknowledging these factors is essential for driving meaningful and sustainable dietary changes. We also discuss the differences between pre and probiotics, which probiotics may actually have evidence behind them and her thoughts on gut supporting diets, diversity scoring and lots more.Dr Vijay was recently awarded the Best Research Award from the University of Nottingham. Passionate about translating cutting-edge science into practical strategies, Dr Vijay is dedicated to empowering individuals with evidence-based insights on how diet and lifestyle can optimise health and well-being.Probiotic GuideDoctors Kitchen Breadš¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#292 Can Keto Work and Is It Actually Unhealthy? | Dr Nick Norwitz
01:58:05|What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, Iām always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base. So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto.Heās a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health as well as a current medical student at Harvard Medical school.We discuss:š„ Nickās personal journey with IBD and the ketogenic dietš„ Whether saturated fat actually causes heart disease?š Cholesterol confusion ā and whether we should all aim for a lower LDL-C or ApoB by any means necessary?š” Keto as a metabolic state vs. a diet ā what it means for fat lossš The problems with nutrition researchPlus, we explore how to measure metabolic health, keto adaptation, and whether a high-fat, high-animal-protein diet can be optimal for longevity.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
Eating High Protein on a Plant Based Diet with Sophie Waplington
01:12:02|Today Iām joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.We tackle common fears around plant-based eating, including:š„© "Am I getting enough protein without meat?"šŖ "Will I lose muscle if I switch to a plant-predominant diet?"š° "Is plant-based eating too expensive or complicated?"Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.We discuss:Complete proteins & amino acid profilesPDCAAS & DIAAS scores ā Are these metrics actually useful?The leucine threshold & muscle gain ā Is it harder to reach with plant-based protein?Protein layering ā The best plant-based combos for a complete amino acid profileHow much protein per meal? ā Ideal targets and what it looks like on a platešļøāāļø Resistance Training & Muscle StrengthWhy strength training is essential for overall healthPre- and post-workout nutrition on a plant-based dietDoes protein timing really matter for muscle gain?š½ļø What Does This Look Like in Real Life?How to start increasing protein intake on a plant-based dietCommon mistakes when transitioning to plant proteinHow to add more protein to meals like pasta, curries, and stir-friesSophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed. Grab her new book Sophs Plant Kitchen here!Double Chocolate Cookies!š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen
01:56:26|Today, Iām joined by Professor Leigh Breen, a leading expert in muscle health and ageing. Heās Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.Weāll be covering:ā Why strength training is essential for healthy ageingā The key exercises every older adult should be doingā How much protein you actually need as you ageā Is walking enough to keep your muscles strong?ā How to start strength training if youāve never done it beforeā The hidden benefits of exercise, from sharper thinking to blood sugar controlā Supplements, new therapies, and whatās on the horizon for muscle healthWeāll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughtsāyour feedback helps make the podcast even better.āCouch to Compoundā exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.1. Squat2. Deadlift3. Bench or Chest Press4. Pull Up5. Lunges / Farmers Walk6. PlanksAnd as always, give us feedback to help us make the podcast even better.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram#290 8 Health Strategies That Our Top Health Experts Swear By
01:01:19|Before we dive in, my new cookbook Healthy High Protein is out nowā¦and itās a Sunday Times bestseller! I'm super proud of this book and hope you love it too. You can get your copy here.We know it can be hard to keep up with hours of podcast content every week. In fact, over the past couple of months alone, weāve shared more than 48 hours of conversations!So in todayās episode, weāve distilled some of the key takeaways to save you time and go straight to the expert advice theyāve so generously shared.If youāre a regular listener, youāll recognise some familiar voices. You can find the full episodes on The Doctorās Kitchen website:#281 How Phone Fasting and Nature Can Build Dopamine and Support Your Brain with TJ Power#280 The Cholesterol Numbers We Should All Know with Professor Kausik Ray#285 What a Gut Healthy Day Looks Like with Dr James Kinross PhD, FRCS#286 Why Looking at Your Poo Is Key to Understanding Your Health with Dr Emily Leeming#267 Think Clearer and Stay Sharp with These Brain Health Strategies from Neurophysiologist Dr Louisa Nicola#282 How to Move Better with Exercise Strategies for Longevity, Fat Loss, and Sharper Brains with Kiran Chopra#251 Women's Health and Problem Periods with Dr Anita Mitra#279 How to Make Habits Stick with Dr Rangan ChatterjeeWe want to hear from you! šļø Ask questions, give feedback and help shape the podcast!š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram