If you ordered a steak at a restaurant are you essentially ordering a heart attack or a nutrient-rich whole food? Few foods spark more debate than red meat. It’s been blamed for heart disease, cancer and diabetes, but some people praise it for being high in iron, zinc, vitamin B12 and quality protein. So, if you add red meat to your plate is it helpful or harmful? Whether you eat meat or avoid it, I think you’ll find today’s conversation cuts through the noise of social media and clears up a lot...
Jul 02, 2025•1 hr 36 min
Are you truly allergic to dairy or just intolerant? Can headaches, joint pain or fatigue be signs of hidden allergies? And what about those online food intolerance tests? Can you trust them? In this episode, Dr Helen brings clarity and evidence to the confusing world of food allergies, intolerances and sensitivities. We cover: 🧠 Whether allergies can show up as migraines, fatigue, gut issues or mood changes 🔬 Why allergy rates are rising 🧪 The truth about IgG testing and other common myths 🥜...
Jun 25, 2025•2 hr 7 min
Have you ever wondered if some people simply have a fast metabolism? You know the kind of people that seem to be able to eat anything and still maintain a healthy weight? Does your metabolism slow as you age? What about the effect of the menopause? And are intermittent fasting and certain supplements evidence based ways to speed up your metabolism? These are the questions I put to Dr Adam Collins, researcher at University of Surrey where I completed my Nutritional Medicine Masters. Dr Collins is...
Jun 18, 2025•1 hr 47 min
Up to 40% of cancers are attributable to modifiable risk factors, including diet, obesity, alcohol, tobacco use, and physical inactivity. The WCRF estimates that about 1 in 3 cancer cases in high-income countries could be prevented by healthier diets, maintaining a healthy weight, and regular physical activity. And according to the National Cancer Institute in the US, physical inactivity is a recognized risk factor for colon, breast, and endometrial cancer. But even with the best intentions ther...
Jun 11, 2025•1 hr 29 min
Today marks the 300th episode of The Doctor’s Kitchen podcast! I started this journey 8 years ago and since then I’ve sat down with world-class researchers, doctors, nutritionists, neuroscientists, exercise physiologists and many more, all with the aim of sharing their knowledge so you can improve your health and understanding of food and lifestyle medicine. What has made the biggest difference to me personally are a few simple rituals I return to, even when I am sleep deprived, overwhelmed… or ...
Jun 04, 2025•1 hr 14 min
It’s World Gut Health Day this week (officially known as World Digestive Health Day), and I wanted to do a dive into something I get asked about more frequently. And that’s leaky gut. I’m cutting through the supplement marketing and scary-sounding terms to talk about: Why your gut might need support even if you feel totally fine Why gut health is linked to bloating, fatigue, brain fog and more What “leaky gut” actually means Can you test for leaky gut, and are the online kits worth it My favouri...
May 28, 2025•58 min
We brush our teeth every day. It’s one of those things we do without thinking. But your mouth is doing so much more than just housing your teeth. It has a strong link with protecting your heart, avoiding type 2 diabetes and even potentially preventing dementia. In fact having a regular hygienist appointment can improve your blood sugar levels and significantly reduce inflammation in the body. Flossing, brushing properly and even tongue scraping is far more than keeping your teeth looking spick a...
May 21, 2025•1 hr 50 min
I asked some of the brilliant minds we've had on The Doctor’s Kitchen Podcast (doctors, neuroscientists, psychiatrists, nutritionists) one question: What’s your number one tip for better mental health? The truth is, there’s no single fix. Mental health is a mosaic of biology, lifestyle, connection, meaning and nourishment. It’s not something we “deal with” when things fall apart. It’s something we need to tend to every day, like we do with brushing our teeth or watering plants. These insights ar...
May 14, 2025•35 min
What if ageing well had less to do with your genes, your skincare routine or the supplements you take ... and more to do with your immune system? Most of us think about immunity as something that only matters when we’re fighting off a cold or flu. But actually, it’s quietly working behind the scenes every single day shaping how we feel, how we recover and how long we stay well. Our immune health is also constantly evolving and changing over our lifecycle. From birth to our 20s, midlife and beyon...
May 07, 2025•2 hr 25 min
Seasonal allergies seem to be getting worse. A lot of people are feeling it now. It’s common to reach for antihistamines without really thinking about it. They definitely have their place and can be really helpful when symptoms are bad. But taking them every day is something we still don't fully understand, especially when it comes to long-term effects. If you deal with allergies for months each year, it’s worth pausing and exploring strategies that might be more sustainable. Many healthy habits...
Apr 30, 2025•24 min
In today’s episode, I’m talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health. I’ll dive into: 🍳 Why protein is essential for everything from muscle maintenance to hormone production 🌿 The link between increased protein intake and menopausal health ⚖️ How eating more protein can prevent unwanted weight gain 🥣 Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for...
Apr 23, 2025•54 min
Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being. We discuss: The prebiotic potential of omega-3 Why not all dietary fibres can be considered equal. The influence of culture and heritage on our dietary hab...
Apr 16, 2025•1 hr 24 min
What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, I’m always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base. So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto. He’s a researcher and expert in ketogenic diets, lipid ...
Apr 09, 2025•1 hr 58 min
Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength. We tackle common fears around plant-based eating, including: 🥩 "Am I getting enough protein without meat?" 💪 "Will I lose muscle if I switch to a plant-predominant diet?" 💰 "Is plant-based eating too expensive or complicated?" Together, we explore the science of protein quality, practical meal-building tips, and effective tra...
Apr 07, 2025•1 hr 12 min
Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older. We’ll be covering: ✅ Why strength training is essential for healthy ageing ✅ The key exercises every older adult should be doing ✅ How much protein you actually need as you age ✅ Is walking enough to keep your muscles strong? ✅ How to ...
Apr 02, 2025•1 hr 56 min
Before we dive in, my new cookbook Healthy High Protein is out now…and it’s a Sunday Times bestseller! I'm super proud of this book and hope you love it too. You can get your copy here . We know it can be hard to keep up with hours of podcast content every week. In fact, over the past couple of months alone, we’ve shared more than 48 hours of conversations! So in today’s episode, we’ve distilled some of the key takeaways to save you time and go straight to the expert advice they’ve so generously...
Mar 26, 2025•1 hr 1 min
Is ‘organic’ worth it or just clever marketing? We’ve all been there, standing in the supermarket, holding two identical-looking apples and wondering if the price difference is actually doing anything for our health. And if we want safer food, how do we push for a system where pesticide-free isn’t just for those who can afford organic? Today, I’m asking these big questions to Nick Mole from PAN UK. We’ll dive into: What pesticides are and why they’re used? Whether washing fruit and veg actually ...
Mar 19, 2025•1 hr 30 min
“High protein” has turned into a bit of a marketing buzzword. I’m seeing it plastered on everything from snack bars to cereals and even crisps. Is this actually necessary? Are we getting enough protein in our diet, or are some of us actually under-consuming this vital macronutrient? Do we need supplements and powders or are whole foods enough? And what about the debate between animal based proteins and plant based? That’s why I’ve put everything I’ve gleaned from the research and years of cookin...
Mar 12, 2025•1 hr 21 min
Feeding children can feel like a minefield. When should you start weaning, what should you start with, how to handle fussy eaters, and whether certain foods should be avoided altogether? In this episode with Charlotte Stirling-Reed, we’re diving into the science and practicalities of feeding babies, toddlers, and beyond to help parents feel more confident and less overwhelmed .. like me! We explore weaning from the ground up, covering key questions like: ✔ How do you know when your baby is ready...
Mar 05, 2025•1 hr 37 min
What is your gut trying to tell you? It might not speak in words, but it’s always sending signals through your energy levels, mood or even our skin. But most of us don’t think about those little signs as part of a bigger picture. And a blatant way your gut communicates your general state of health, is through the state of your poo! Quickly flushed away, many of us don’t take the time to examine our poop for signs of health, but if you’re interested in gut health, keeping a track of your stools c...
Feb 26, 2025•1 hr 55 min
We know that gut health plays a crucial role in everything from digestion to immunity, weight management, and even mental well-being. But what does looking after your gut actually look like in practice? In this episode, I’m again joined by Dr James Kinross a senior lecturer in colorectal surgery and consultant surgeon at Imperial College London, he’s a researcher, and author of Dark Matter , to explore the science behind our gut microbiome— and how we can take actionable steps to support it ever...
Feb 19, 2025•1 hr 42 min
What makes a mushroom ‘medicinal’ and are they worth the hype? How do these fungi differ from the everyday varieties we cook with? On this week’s episode of The Doctor’s Kitchen podcast, we’re diving deep into the fascinating world of mushrooms with our expert guest Tom Baxter. From Lion’s Mane to Reishi, we’ll explore the unique healing properties of these incredible organisms and what the research reveals about their potential benefits. We’ll discuss their effects on cognitive function, stress...
Feb 12, 2025•1 hr 56 min
In February 2018, Rebecca Devine, a mum of 4 children, was diagnosed with Glioblastoma (GBM), an aggressive form of brain cancer, and given just 12-15 months to live. Remarkably in 2025 she’s still here. And today we’re going to talk about her incredible story from diagnosis and treatment, to continual perseverance and ongoing health. I met Rebecca recently at a small gathering hosted by Dr William Li for the angiogenesis foundation, a non profit whose mission is to beat cancer by targeting bloo...
Feb 05, 2025•1 hr 31 min
I spend a ton of time exercising, but more recently I’ve wondered if I can direct my training to be as efficient as possible. If I’m going to spend hours each week on this activity, I want to ensure that I’m extracting the maximum amount of value I can from this time investment. Coupled with the new perspective of being a father, I’m also interested in staying as fit, healthy and mentally sharp as I can. That’s why at the start of 2024, I decided to invest in a few investigations to determine my...
Jan 29, 2025•1 hr 46 min
In this episode, TJ is going to walk us through a single day in the life of your brain through the lens of 4 neurochemicals - dopamine, oxytocin, serotonin, and endorphins. From the moment you wake up to the way you wind down at night, TJ will guide us through the incredible influence of our brain chemistry and how simple, everyday habits can reshape our mental and physical health. TJ’s new book, The DOSE Effect, shares practical tools to unlock the power of your brain chemistry and create a hap...
Jan 22, 2025•1 hr 42 min
Something I’ve become a lot more knowledgeable about after my training as a GP, is cholesterol. It’s probably the most important measurement every primary care doctor should know about, along with measures of metabolic health like weight, insulin resistance and blood pressure, but perhaps the least well understood. On today's episode we do a deep dive into all things cholesterol and cardiovascular disease with Professor Kausik Ray, Professor of Public Health and Honorary Cardiologist at Imperial...
Jan 15, 2025•2 hr 6 min
Going into 2025, we all want to make changes. But instead of focusing on new goals, and perhaps stacking more habits on top of ones that you’ve already got, or failed at before, maybe it’s time to break free from habits that hold you back? Perhaps this is the reason why you struggle to make changes that last? On today’s episode, Dr Rangan and I unpack some of the concepts in his latest book “Make Change that Lasts”, diving into topics like minimal reliance. Rangan questions whether reliance on t...
Jan 08, 2025•1 hr 47 min
Welcome to this quarterly review episode with Sakina, science writer & researcher at Doctor’s Kitchen. Every quarter, we pull together insights from recent expert-packed podcasts into one episode - to make it easier to take action. 👉 Tell us what you think & ask questions here. Today, we dive into pain, which affects so many of us – whether it’s back pain, joint pain, headaches, IBS or chronic conditions like fibromyalgia and endometriosis. Even menstrual pain, often brushed off as “nor...
Dec 18, 2024•1 hr 46 min
Dr Mindy Pelz is back on the show talking about what foods to break your fast with, the fat burning potential of specific ingredients and how she thinks about cooking food for health and vitality. I love talking to various thought leaders across the health and wellbeing space, which is why I’ll speak to a professor of immunology, a psychologist and a chiropractitioner all on the same podcast. You don’t get many people in the nutrition space willing to engage people from other disciplines that th...
Dec 11, 2024•1 hr 12 min
Today we’re diving into how nutrition intersects with the complicated world of pain. Today I have former guest and colleague Prof. Dr Deepak Ravindran to talk to us about how our immune system can impact our perception of pain, the different types of pain patients and how we can do better as medical professionals in the management of chronic pain. This topic covers IBS, pelvic pain, chronic cystitis, fibromyalgia, migraine, functional gut disorders, long covid and more. Pain cannot be explained ...
Dec 04, 2024•1 hr 50 min
