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The Doctor's Kitchen Podcast: Daily Summaries Delivered
by Dr Rupy Aujla
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday1h 18m
How to improve your mood, energy and brain health from breakfast to dinner | Professor Tim Spector
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 moodBlood sugar, brain fog and the debate around glucose spikesTim’s yoghurt and kefir breakfast bowl, with berries, nuts and seedsWhat to look for when buying kefirEasy lunchesOily fish, omega-3s and ways to use sardines, anchovies and mackerelAdding more plants and fermented foods to your everyday dinnersA two-week breakfast challenge and how to track how you feel📌 Turn these ideas into delicious meals with The Doctor’s Kitchen app.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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago1h 24m
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 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 expressionThe link between immune health, metabolism and ageingPolyphenol-rich foods and why variety mattersFibre and fermented foods for gut healthOmega-3s, olive oil and inflammationFish versus fish oil supplementsBitter foods and how they may help regulate appetiteMore to watch, cook and try 👇Dr Jeffrey Bland, nutritional biochemist 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 that science back to your kitchen with practical ways to eat more polyphenols, fibre, healthy fats and fermented foods to support gut health, immune resilience and healthy ageing.We cover:How food can influence gene expressionThe link between immune health, metabolism and ageingPolyphenol-rich foods and why variety mattersFibre and fermented foods for gut healthOmega-3s, olive oil and inflammationFish versus fish oil supplementsBitter foods and how they may help regulate appetiteIf 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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- 4 weeks ago1h 15m
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 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 itThe biggest everyday drivers of inflammationWhat to eat to support a healthy inflammatory responseHow light, movement, stress and sleep affect your immune systemSimple 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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- Sep 23, 20261h 8m
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 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 inflammationThe link between inflammation and ageingHow to reduce your biological ageWhy grip strength predicts how well you'll ageThere 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 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 ageingOREat these 8 foods daily to reduce inflammation and age slowerSEE 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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- Sep 9, 20261h 20m
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 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 thinkWhy "low-cal" doesn't always mean healthyWhy we don't absorb every calorie we eatWhy the calories in nuts, avocados and seeds aren't the same as the calories in a ultra-processed foods, even when the numbers matchIs fruit juice really healthy?3 strategies to maintain a healthy weightI 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 xMore from Professor Giles Yeohttps://www.wolfson.cam.ac.uk/people/giles-yeohttps://x.com/GilesYeohttps://www.instagram.com/gilesyeo/?hl=enMore from us🎬 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 Instagram Hosted on Acast. See acast.com/privacy for more information.
- Aug 26, 20261h 0m
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 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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- Aug 12, 20261h 4m
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 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 mealWhy protein becomes more important after 30The benefits of prioritising protein during menopauseTop protein foods and easy 10g protein top-upsHow to upgrade breakfasts, salads and pastaWhole carbs vs refined carbsHow to lose weight without counting caloriesBuilding 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☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.
- Jul 29, 20261h 5m
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 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 healthThis 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 RupyLearn more about Sarah's workSarah's latest book 'Healthy Shouldn't Be This Hard' is out nowInstagram: @sarahannmacklinYouTube: https://www.youtube.com/@livewellbewellsarahSubstack:https://sarahmacklin.substack.com/ Website: www.sarahannmacklin.comJoin the Doctor’s Kitchen🎬 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 Instagram Hosted on Acast. See acast.com/privacy for more information.
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About 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 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.
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