The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today.
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
Join the online community at www.thedoctorskitchen.com to learn more
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The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today.
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
Join the online community at www.thedoctorskitchen.com to learn more
Your Feedback Matters - we’d love to hear from you! Take our quick survey to share your thoughts about our show - and help shape future episodes!
Hosted on Acast. See acast.com/privacy for more information.
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 trajectory.
Dr. Gabrielle Lyon is an accomplished physician and the New York Times bestselling author of FOREVER STRONG: A New, Science-Based Strategy for Aging Well.
Dr. Lyon's educational and research background includes dual clinical fellowships in geriatrics and nutritional sciences at Washington University, along with undergraduate training in nutritional sciences at the University of Illinois. A highly sought-after educator and consultant, she is an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention. You can find out more from Dr Lyon here at https://drgabriellelyon.com/
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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.
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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 prescription” and build lasting mental fitness for the modern brain.
DREW RAMSEY, MD is a board-certified psychiatrist, author, and leading voice in Nutritional Psychiatry and integrative mental health. He is a Fellow of the American Psychiatric Association and the founder of the Brain Food Clinic and Spruce Mental Health. For twenty years, he served as an assistant clinical professor of psychiatry at Columbia University, where he taught and supervised psychotherapy and nutritional psychiatry.
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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…
Dr. Will Bulsiewicz, or "Dr. B," is a celebrated gastroenterologist and gut health expert, founder of popular microbiome nutrition company 38TERA, the New York Times bestselling author of two books, the U.S. Medical Director for ZOE and Adjunct Assistant Professor at Emory School of Medicine. He is a champion for preventing and reversing disease through microbiome optimisation and shares his expertise via social media and at theguthealthmd.com.
I’m super excited about his next book coming out in January 2026, Plant-Powered Plus!
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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 neurosurgeons, contributing to clinical investigations in cranioplasty and post-neurosurgical outcomes, with a particular emphasis on the role of exercise and nutrition in recovery and brain health.
A trusted advisor to high-performing athletes and healthcare professionals, Louisa translates complex neuroscience into actionable strategies for longevity, brain health, and performance.
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🎙️ 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:
The impact of diet on these processes, including nutrients like:
💡 Most importantly, we offer practical, evidence-based advice for people in midlife and beyond: what to eat, how to move, and what to look out for when it comes to micronutrient deficiencies and supplementation.
Professor Ailsa Welch led the development of dietary assessment methods for the EPIC-Study (European Prospective Investigations into Cancer and Nutrition) between 1993 & 2007. She has more than 23,000 citations!
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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 spoke about how to sprout in my first cook book, but now you can sprout your own using handy tools like Doug's Sprouting jars (that you can see for yourself on YouTube). You can find them in health food stores, but they’re so easy to make yourself at home, giving you access to nature's true multivitamin!
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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 West Hollywood to discuss the 4 pillars of longevity, which are …
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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 Pruimboom about the science of ‘intermittent living’. The benefit of these challenges isn’t in the challenge itself, it’s in the recovery. And fasting, movement, temperature, and more mirror the environments we evolved in.
To enjoy the benefits of these, I don’t think it requires a complete lifestyle overhaul, I see these as gentle nudges to remind your body what it was built for. The key is dose. Not too much, not too little.
Remember, this isn’t a one-size-fits-all formula. It’s a curious invitation to explore how mild, short-term stressors can unlock long-term health. These aren’t replacements for healthy habits, just small extras that might make a big difference.
This area of research is still evolving. Not all ancient humans lived the same way. There wasn’t one perfect lifestyle. And while the theory behind intermittent living is fascinating, it’s not a prescription.
Think of it as adding a few evolutionary ingredients back into your modern life!
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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 into it.
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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 biology, not against it.
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“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 reintroducing short bursts of ancient stressors might act like a vaccine against the chronic diseases of modern life.
We unpack:
Dr Leo Pruimboom is a physiologist, medical biochemist, who has dedicated his
life to the development of PNI as a clinical science converting a translational
medical science into a solution focused discipline in which the body is considered
a complete interconnected soma in which everything is everywhere at the same
time.
In 1987 he established the European Academy of CPNI and collaborated with
multiple international Universities. Today, Pruimboom Institute holds 10 different
Campuses worldwide to provide specialised CPNI training to medical professionals
and other healthcare practitioners.
Throughout his career, Dr Pruimboom has helped thousands of patients from
around the world and has become an internationally recognised researcher and
lecturer.
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Let’s unpack the world of probiotics. What they are, how they work, and who might actually benefit from taking them.
Today you’ll learn about the science behind probiotic strains, explore whether fermented foods like kefir and kimchi are enough, and discuss when probiotics may help with issues like IBS, supporting our immune health, or even preventing antibiotic related side effects.
To help us with this complicated topic, we have Dr Megan Rossi on the show today. She’s the founder of The Gut Health Doctor®, and is one of the most influential gut health specialists internationally, and a leading Research Fellow at King’s College London. She’s a registered dietitian and nutritionist but Dr Megan has an award-winning PhD in Probiotics.
She is also the founder of the gut health food brand, Bio&Me, and she has launched a targeted range of clinically-proven live bacteria supplements, SMART STRAINS®.
Dr Megan also shares how to navigate the supplement aisle with confidence, what to look for on a label (such as the Genus, Species and Strain), and how probiotics compare to other foods with probiotic-like effects and other foundational gut health habits like fibre and plant diversity.
There is no financial affiliation of any kind with Doctor’s Kitchen and Dr Megan’s brand of probiotics.
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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 of confusion in the nutrition space. I wanted to disentangle the obvious issues surrounding environmental concerns of eating animal products from today's discussion, and simply talk through the data as we have it. It’s given me a lot to think about when it comes to recommendations for people, as well as how concerned I would be about red meat consumption overall.
Today we’re chatting with researcher and academic Dr. Kevin Maki, PhD, who specialises in clinical studies on nutrition, metabolism, and chronic disease risk factors. He's also an Adjunct Professor at Indiana University School of Public Health, a Master and Past President of the National Lipid Association, and a Fellow of the American Heart Association and The Obesity Society. Dr. Maki has participated in over 300 clinical trials and published more than 250 scientific papers, books and book chapters.
You’re going to learn about:
We also talk about seed oils, plus high protein diets and their relationship to kidney disease, longevity and diabetes risk.
The 4 big takeaways I got from this episode were:
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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:
We also explore rising allergy rates, the hygiene hypothesis, environmental triggers including plant-based proteins, and what is actually working in clinics today, such as immunotherapy and support networks.
If you or someone you love is navigating the food allergy maze, this episode is full of practical and science-based insights.
Dr Helen Evans Howells is a GP with a Master's in Allergy with distinction from the University of Southampton. She trained and worked with the hospital’s allergy team for over four years. She now runs a specialist allergy clinic offering food immunotherapy for children and lectures widely across the UK and internationally. Dr Helen is a trustee of Anaphylaxis UK, Chair of its Clinical and Scientific Panel and former Chair of the Primary Care Group at the British Society of Allergy.
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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 a well-known expert in metabolism and nutrition science. He's done a lot of research on energy expenditure, intermittent fasting, and how different diets affect metabolism.
Topics we cover include …
🔬 What is metabolism?
🐢 Can you actually have a “slow” metabolism?
📉 Metabolism and aging
❄️ Cold exposure for metabolism
😰 Stress and metabolic dysfunction
🔁 What is metabolic flexibility?
❤️ Why it matters (beyond weight)
⚡ Carbs vs fat—who fuels what?
🧠 How to boost metabolic flexibility
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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 there’s a lot of confusion around lifestyle and cancer. One day it’s red meat, the next it’s microwaves. We hear about them in headlines, social media posts or passed around in conversation, which can make it really hard to know what matters most.
I’m joined today by Professor Robert Thomas, an NHS oncologist and researcher who’s spent decades studying how lifestyle (from food and movement to gut health and supplements) affects cancer risk and recovery.
We talk about …
🧠 Common cancer myths - mushrooms and herbs
🥗 Anticancer diets – What to eat to reduce your risk.
🦠 Gut health & cancer – The powerful connection between your microbiome and cancer.
🔥 Inflammation & risk – How chronic inflammation increases cancer susceptibility.
🏃♂️ Exercise & cancer – The science behind how movement helps fight cancer cells.
🧴 Microplastics & personal care products – The hidden risks in everyday items.
💄 Aluminium in makeup & deodorants – Investigating the potential health impacts.
👶 Fertility impact – How lifestyle and environmental exposures may affect reproductive health.
He’s also recently appointed Head of Integrative Oncology at The Royal London Hospital for Integrative Medicine making him the UK’s first NHS Integrative Oncologist, to complement his existing role as an NHS Consultant Oncologist at Addenbrooke's and Bedford Hospitals. He is also a Clinical Teacher at Cambridge University. At the start of our conversation we talk about his new role and the types of patients he encounters.
You can find out more from Professor on his YouTube channel https://www.youtube.com/@ProfThomasMD
Books: How to Live, Keeping healthy with Cancer
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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 caring for a very cute but very demanding newborn.
In this episode, I’m walking you through the daily and weekly habits, shared by some of our amazing guests, that have actually stuck. The ones that help me feel better, think more clearly and stay grounded, no matter what the week throws at me.
Episodes referenced in this podcast:
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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:
For gut-friendly recipes, check out our collection in the Doctor’s Kitchen app and website – all designed with fibre, polyphenols and plant variety in mind to support a healthy gut.
👉 https://tdk.link/gut-health-recipes
Papers referenced
https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/#S10 https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00416-7/fulltext https://pubmed.ncbi.nlm.nih.gov/29519916/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8427160/#s1
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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 and span, it’s critical to keeping inflammation in balance which could extend to longevity benefits. But what about fluoride in toothpaste, mouth washes, antibacterial gums and prebiotic flossing?
Today, I’m joined by Dr Victoria Sampson - a functional dentist and researcher who’s changing how we think about oral health. She’s helping us understand that the mouth isn’t separate from the rest of the body, it’s also where chronic disease shows up.
Today we’ll discuss:
👄 The 5 signs your mouth is trying to tell you about your health
🧠 What your oral health reveals about your brain, heart and gut
🦷 How to care for your mouth in under 5 minutes a day
👩🏽⚕️ The daily routine a dentist wants you to follow
💦 Why saliva is much more important than you think
🔬Whether we should be testing our ‘oral microbiome’?
We’ll also talk about why I’m going to be adding propolis, mouth taping, chewing gum and tongue scraping to my regime. If you’re interested in learning more about Dr Victoria’s clinic and tests, check the show notes or head to https://thslabs.co.uk
Oral Microbiome Test (ORALIS-1): https://thslabs.co.uk/
@Drvictoriasampson
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