The Doctor's Kitchen Podcast

Latest Episodes:

BONUS EPISODE: Picky Eaters & Habit Change with Dr Orlena Kerek May 09, 2022

Show notes

You can download The Doctor’s Kitchen app https://apple.co/3G0zC0Z for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month.

My guest today is health coach and former paediatrician Dr Orlena Kerek who works with many clients to help them lead healthier lives and teach their kids healthy living habits.

This is going to be an episode that will help busy parents with childhood nutrition and particularly those who have ‘picky eaters’.

Today we talk about:

What picky eating is and why it’s so common
How demonstration, routines and systems can help
Why repetition is king
Our changing tastebuds through child and adulthood
Two week reboots
The keys behind habit change
Creating a vision of what the healthiest version of you looks like

You can check out Orlena’s books and content at https://www.drorlena.com

And if you’re in the market for habit change, check out my weekly newsletter “Eat, Listen, Read” newsletter, that you can subscribe to on our website

We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

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#148 Happy Mind, Happy Life with Dr Rangan Chatterjee May 04, 2022

Show notes

Download The Doctor’s Kitchen app here.

Today I’m having a wonderful conversation with one of my good friends Dr Rangan Chatterjee. Many of you will know him through his best selling books, podcasts and TV shows and I’ve had the pleasure of watching him succeed through the arc of both his career and his personal life which talk about quite a bit today.

You can tell when Rangan and I get together it’s hard to stop us talking. In fact, we’d only just wrapped up a 2.5 hour chat on his podcast before we recorded this one which goes for a similar amount of time, but I truly think you’ll find some nuggets of gold in this conversation between us, and Rangan opens up even more today than I’ve heard him do on other podcasts.

'Happy Mind, Happy Life' is a masterfully written book, deceptively simple in its writing and full of tips, insights and practices that I personally use to maintain a happy state of mind.

Today we talk about:

A reintroduction into Rangan and how he moved into a different way of practicing medicine
How we find and maintain happiness
Daily practices that can help your state of mind
Morning routines
How friction in relationships is necessary for growth
Addictions and how we fill voids with food
The process of writing books

You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too.

Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week.

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Rangan's Socials

https://drchatterjee.com

https://www.instagram.com/drchatterjee/

https://twitter.com/drchatterjeeuk

https://www.facebook.com/DrChatterjee/

https://www.youtube.com/channel/UCDnwlb3IQDPJtFysPUJbDFQ/videos

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#147 Strong Immunity with Dr Jenna Macciochi Apr 27, 2022

Show notes

Download the app here.

Today’s episode is all about how to strengthen your immune system and it’s epic. We chat about how the immune system evolves, how a strong immune system is determined by nutrition, stress and our environment, as well as practical tools, supplements and foods to strengthen your immunity.

Dr Jenna Macciochi is an expert immunologist with over 20 years experience. She specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease, and is on a mission to break down the science behind our health and share the secrets of how to be well.

Today we talk about:

Creating an immunobiography
Immunometabolism and our Mitochondria
The damage that sugar can have on immunity
Supplements to look into such as zinc, vitamin C, turmeric, garlic
We also talk about: Oregano oil, Honey, N-acetylcysteine 600mg
How winter spices protect you from viruses via quorum sensor inhibition
Beta Glucans in mushrooms, cruciferous vegetables
Our home environment and reducing our body burden

This is a packed episode, you’ll love Jenna’s book on immunity here: Your Blueprint for Strong Immunity and she’s just such a pleasure to chat to.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Mushroom Bourguignon’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Connect with Jenna here:

NEW BOOK: Your Blueprint for Strong Immunity

FIRST BOOK: Immunity: The Science of Staying Well

Website www.drjennamacciochi.com

Instagram www.instagram.com/dr_jenna_macciochi

Twitter www.twitter.com/drjmacc

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#146 Changing the World Through Small Actions with Pam Warhurst CBE Apr 20, 2022

Show notes

You’re in for an amazing ride with Pam Warhurst CBE. If you don’t know her from the classic TED Talk “How we can eat our landscapes”, please do give it a watch. It raises the hairs on the back of my neck every time I listen to it. Pam is literally the most inspiring, enthusiastic and engaging speaker I know. And wow, she knows how to start a revolution through conversation.

Pam has believed in the potential of the individual to work with others towards a kinder future for all for many years. As co-founder of Incredible Edible, an international initiative that began in Northern England, she uses the Trojan horse of local food growing to demonstrate the power of small actions in bringing about major cultural shifts.

By growing food locally on unused land, sharing the food skills that exist across the community and supporting local sticky money economies, the Incredible Edible movement has demonstrated that citizens activism moves folks from bystanders into local investors of time and resource.

What started in a working class market town called Todmorden, has now sprung activism across the globe. I really hope Pam’s story inspires you to a. Consider growing in your local community and b. Start a revolution yourself. If there’s something you’re passionate about or want to change let Pam inspire you with her own words:

“We the people could lead the way. We could stop being done to and start doing. We could stop waiting for those leaders to be brave, and get on creating that kinder future for ourselves.”

Our podcast recipe of the week, is my easy ‘Jersey Royal Traybake’ which you can find on the website at www.thedoctorskitchen.com plus hundreds more on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

#145 Eating for Mental Health with Dr Rupy Apr 13, 2022

Show notes

Download the Doctor’s Kitchen App here - https://apple.co/3G0zC0Z

Today’s deep dive is all to do with Mental Health. Forgive me if the initial part of this pod is a bit too basic, but I think it’s important to get the fundamentals right, give you an understanding of the mechanisms by which food can impact mental health, the current state of studies looking at dietary patterns and mental health as well as calling out some specific nutrients.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is the Chickpea Stew with Almond Picada which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Sources:

We used links and digital object identifiers to make the list easier to go through.

Fruits and vegetables consumption and risk of depression - Systematic review and meta-analysis

doi:10.1017/S0007114518000697

British journal of nutrition (2018)

Fish consumption and risk of depression - Systematic review and meta-analysis

Asia-Pacific psychiatry (2018)

Good reviews:

Diet and depression: exploring the biological mechanisms of action (Marx et al. 2021)

https://doi.org/10.1038/s41380-020-00925-x

Nutritional psychiatry: the present state of the evidence (Marx et al.2017)

doi:10.1017/S0029665117002026

Good guidelines

Processed foods

https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/

Fats - why we need some fats and the guidelines for saturated and trans fats

https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

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#144 Flatten Your Glucose Levels with Jessie Inchauspe Apr 06, 2022

Show notes

Today we’re talking all about why the most important molecule in your body, glucose, is a double edged sword and how flattening sugar levels in your bloodstream is key to less cravings, improved mood, better weight control and less risk of cardiovascular disease, dementia and depression.

My guest is Jessie Inchauspé, (in chow spe) who is on a mission to translate cutting-edge science into easy advice to help people improve their physical and mental health by knowing more about their glucose levels.

Jessie holds a degree in mathematics from King's College London, a degree in biochemistry and her first book, Glucose Revolution, she shares her discovery about the essential role of blood sugar and the surprising hacks to optimise it while still eating the foods we love.

Today we talk about:

The importance of adequate glucose
Why blood glucose variability and the velocity of change in your blood glucose is important to know
How excess sugar impacts your mitochondria, DNA, inflammation, oxidative stress and glycation levels
Why keeping Insulin levels steady is important
Glucose flattening hacks
How the order of food consumption impacts blood sugar
Why curry is good for breakfast
Vinegar before meals
And how a post dinner walk could be good for sleep and cravings

A bit of housekeeping, we discuss normal ranges of glucose in mmol/l as 4.0-7.0 fasted and under 8.0 2 hours after eating. But, your individual target range for your blood sugar levels may be different, especially if you have a metabolic condition and your healthcare team will agree with you what that should be. Do not use this podcast episode or any other material from The Doctor’s Kitchen as a replacement for medical advice.

It’s important to remember that glucose isn’t everything. As we say at the end of the pod, just because your glucose level is flat does not necessarily mean that you’re eating the healthiest diet and it should be seen as just one of those many levers that we can use to optimise behaviour change and positively impact our physiology.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Sweet potato chickpea salad with sumac and tahini dressing’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

#143 Transformative Tech with Nichol Bradford Mar 30, 2022

Show notes

Technology. The pace of change in our lives is immense. During my relatively short span as a doctor I’ve witnessed vast changes in how we use technology in medicine, from the books that are now apps, to the large machines that are now handheld devices in addition to genomic sequencing and the promise of personalised medicine.

Talking with me today is Nichol Bradford, CEO & Founder of the Willow Group and the Executive Director and co-founder of the Transformative Technology Lab. She co-founded and built transformativetech.org, a global ecosystem dedicated to educating, gathering, and activating wellbeing tech founders, investors, and innovators. She helps founders leverage exponential tech for mental and emotional wellbeing, social and emotional wellness, and human potential.

She’s also a lecturer at Stanford University, has an MBA from the Wharton School of Business, and attended Singularity University’s Global Solutions program.

What’s even more impressive about Nichol is that she held executive positions at a number of gaming companies including Activision Blizzard and Disney, and as it turns out there is a lot that the wellness industry can learn from these industries.

We talk about Nichol's journey to gaming, her experience working in Asia, what transformative tech entails, the health insights that technology can provide us and the emerging technologies that excite Nichol the most.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy Lemon and Ginger Thai Curry which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

#142 Inspirational Nourishment with Jane Clarke Mar 23, 2022

Show notes

I love hearing people's stories and today’s story is hopefully uplifting and will put a smile on your face because Jane is a true inspiration to budding health and wellbeing entrepreneurs and those who want to create social change.

Jane is a dietitian and Cordon Bleu chef with more than 30 years’ experience in the nutrition industry. She is the author of 9 best-selling books. She worked with Jamie Oliver on several of his projects, including the School Meals revolution, which showed that people-power can bring about social change. It is with this same mindset and passion that she is leading Nourish by Jane Clarke, which provides a solution to the problem of undernourishment and provides empowerment and inspiration to those who are vulnerable or facing a health challenge.

You’ll hear about Jane’s career in nutrition that has spanned 3 decades including:

Getting involved in Jamie’s School Meals
A shocking story about what happens when you challenge the powerful food industry
Her personal health struggles with endometriosis
Starting the UKs first private dieticians clinic and working with David Beckham
Her experience with dementia and her dad
The inspiration behind her new product

I wanted to talk a bit about the entrepreneurial aspect of her journey in a similar way to how we’ve done on previous podcasts with Prue leith and Liz Earle. I truly believe in the power of expert, mission led businesses to ignite sustainable change.

Our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my “Medicinal Veggie Broth” which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

#141 Being Productive, Authentic and Vulnerable with Ali Abdaal Mar 16, 2022

Show notes

*Explicit Language Warning* for this episode

On the show today we have a productivity guru, one of the world's biggest Youtubers and one of the most authentic people online and in person that I’ve met. Ali Abdaal. Ali pretty much shares all aspects of his life including business, his decision to leave medicine, personal life and even his bank account.

Today we talk about:

Money, health and happiness
Making work fun and ultimately what leads to productivity
Ali’s background growing up in South Africa
Starting his first business as a teenager
How losing out to a scammer led to him starting a business at med school
How he is putting into practice what he preaches
How he maintains authenticity and vulnerability online
Our inherent narcissistic selves and why we should lean into it
Changing ones mindset to enjoy and find beauty in the mundanity of life
Practical spirituality

Ali started his YouTube journey in 2017, making videos about study techniques and his medical school experience. The channel grew dramatically over the next two years, and began to cover broader topics like productivity, wealth, and how to lead a happier, more fulfilled life. Ali currently has 2M+ subscribers, a total of almost 150M views, and posts new videos every week. His new podcast Deep Dive with Ali Abdaal debuted at #1 in Education on the Apple Podcasts charts. Each episode features a new guest, and Ali delves into the minds of these entrepreneurs, creators, and other inspiring people to uncover their journeys towards finding joy and fulfilment. Ali also co-hosts the podcast Not Overthinking with his brother Taimur, where they laugh, bicker, critique each others’ life choices, and discuss the human condition (sometimes with a guest, like Justin Kan). Ali has been a guest on several podcasts including The Diary of a CEO, Noah Kagan Presents, and The Daily Stoic.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe Squash and Salmon Tray with Miso Chilli which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

#140 Gut Health for Kids with Dr Vincent Ho Mar 09, 2022

Show notes

Allergy is on the rise. It affects 1 in 5 adults, and the rise in children is astonishing.

1 in 3 will suffer asthma

1 in 6 will suffer eczema

And there has been a huge rise in food allergy now affecting 1 in 13 children, including a 5x increase in peanut allergy.

All this brings a huge amount of disruption to peoples lives, fear and the rising wait times for allergy clinics is a well known phenomena. Working as a GP and in A&E, I have seen 1000s of children with these issues and that’s why I wanted to talk about what things we can do to prevent food allergy using the research available today.

Dr Vincent Ho is a clinical academic gastroenterologist and Senior Lecturer at the School of Medicine, University of Western Sydney. He is also a practising gastroenterologist. More recently he published ‘The Healthy Baby Gut Guide‘. A book packed with sensible advice, surprising scientific discoveries and a nutritionist-approved nine-week infant meal plan to help you navigate the introduction of foods for your baby which I think is essential reading for every parent and parent-to-be.

There’s lot to cover today but by the end of the episode you should be able to understand:

The concepts of immune tolerance and the hypotheses behind why we are seeing a rise
Why early exposure to common allergenic food is key
The genetic and environmental links allergy including BPA and phthalates
What the first 1000 days refers to and why this is critical for supporting a normal immune system
How maternal diet impacts food allergy
The evidence for supplements such as fish oils, probiotics and vitamin D for mothers
The benefits of breast milk, probiotics and a diverse diet for kids
How to introduce known allergens into your babies diet from 6 months in a systematic and safe manner using an anti-allergy meal plan
And the future for allergy therapy

This is a fantastic episode and if you’re looking to get pregnant or have a high risk for allergy, I highly recommend Vincent’s book, it’s a wonderful resource.

I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Crispy Black bean bowl’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)

Check out the recipes and app here: https://apple.co/3G0zC0Z

Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/

Check out the socials here: https://www.instagram.com/doctors_kitchen/

Hosted on Acast. See acast.com/privacy for more information.

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