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    Fitness & Nutrition

    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.

    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.

    Advertise

    Copyright: © Dr Rupy Aujla

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    Latest Episodes:
    #139 Eating for Skin Health with Dr Rupy Mar 02, 2022
    Show notes

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


    In this series of episodes, I want to go over some of the studies we used to create recipes for 6 health goals (1) Skin health, (2) Mental health, (3) Brain health, (4) Inflammation, (5) Heart health and (6) General wellbeing.


    Today’s deep dive is all to do with the skin. 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 organ that we’re talking about and then bring in the nutritional medicine and lifestyle components.


    I talk about how we used this information to create recipes in the app to ensure that the recipes in the app are using evidence-based eating principles and ingredients to create flavourful and practical recipes for everyday meals.


    You’ll learn about how the gut is related to skin health, specific nutrients, eating patterns and ingredients that have been researched as well as the mechanisms behind why they improve skin.

    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 Courgette Korma which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)


    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 7 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.


    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.


    Click this link to check out the recipes and app

    Click here to join the newsletter and 7 day meal plan

    Click here to check out the socials

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


    BONUS EPISODE: Building fitness habits with Paul Johnson from Nuffield Health Feb 28, 2022
    Show notes

    This is a special episode sponsored by Nuffield Health, the UK’s largest healthcare charity whose purpose is to build a healthier nation, connecting your health and wellbeing through a range of services across gyms, clinical and emotional wellbeing services.


    Myself and Paul Johnson - who is the Clinical Fitness National Lead at Nuffield Health and registered Graduate Sport Rehabilitator - will be exploring how we can introduce small daily habits to our life to ensure we’re making healthier choices across 2022 because ‘How you feel tomorrow, starts today’.


    Paul is accountable for the quality assurance of Nuffield Health’s charitable Flagship programmes and the professional leadership of their Rehabilitation Specialists. Prior to his current role, Paul was a Fitness & Wellbeing Manager at a Nuffield Health gym and before that, spent many years as a Personal Trainer helping clients to achieve their health and fitness goals.

    Paul and I will be sharing some easy, accessible tricks which will help you get started on your wellness journey in 2022 including:


    Getting into the psychology of why you want to start a fitness regime

    Determining your motivations

    Scaling down your routine into achievable steps

    The small changes that add up to your total energy expenditure over 24 hours

    What to do when you fall off the wagon

    And laying the foundation for routines, exercise appointments,


    This is a quick short and sharp episode, so let’s dive in.


    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/


    nuffieldhealth.com/gyms

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


    #138 Why We Will Live Past 200 years with Sergey Young Feb 23, 2022
    Show notes

    I am fascinated with the science of longevity and I think this is probably the most disruptive area of science and technology that will have huge implications for not only health but also drastically impact culture, society and the planet.


    We’ve spoken to longevity researchers in the field, but today I wanted to open up the conversation to the drivers of this research area.


    Sergey Young is a longevity investor and visionary with a mission to extend the healthy lifespans of one billion people. To do that, Sergey founded the Longevity Vision Fund to accelerate life extension technological breakthroughs and to make longevity affordable and accessible to all. Sergey is on the Board of Directors of the American Federation of Aging Research (AFAR) and is the Development Sponsor of the AGE REVERSAL XPRIZE, a global competition designed to cure aging.


    His recent book, The Science and Technology of Growing Young is a Wall Street Journal and USA Today bestseller. Sergey works closely with and is invested in the research and companies of people like Dr. David Sinclair who’s been on the podcast, Dr. George Church, and Dr. Steve Horvath.


    Given the advancement of science and technology in the field of life sciences, it is Sergey's belief that those who are very healthy in 15 year's time, will live to 150+ years old.

    We talk about the key areas that will disrupt healthcare in the next 5 to 10 years including:


    • Gene Therapy
    • Longevity Drug discovery and development
    • Regenerative medicine


    And we glimpse into the future and talk about the inevitability of Radical longevity extension

    • The IOB - internet of bodies
    • Using AGI to power medicine
    • And the unsettling topic of transhumanism


    Today’s episode will take a bit of open mindedness, but I think one thing is for sure, the direction of travel is certainly increasing health and lifespan. For that reason, we need to start having these unnerving conversations.


    Stick around to halfway through because I ask about Sergey’s daily routine of exercise, supplements, longevity habits and diet, and if you’re an avid listener to the podcast you’ll be pleased to know that pretty much everything that I talk about with Sergey and his longevity activities align with what we talk about here on this podcast!


    The podcast recipe of the week is my “Sulforaphane Saute” a recipe packed with anti-inflammatory ingredients including broccoli, edamame and a delicious sesame dressing that

    you can find on the app here: https://apple.co/3G0zC0Z.


    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.

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


    #137 The Diversity Diet with Dr Megan Rossi Feb 16, 2022
    Show notes

    The benefits of a diverse and colourful diet are huge, and here to talk with me about it today is my colleague and friend Dr. Megan Rossi. A registered dietician with an award-winning PhD in gut health and Research Fellow at King’s College London. Megan is currently investigating nutrition-based therapies in gut health, including pre- and probiotics, dietary fibres, the low FODMAP diet and food additives as well as running a gut health clinic in Harley Street.


    Her latest book “Eat more, Live Well” is a Sunday Times Bestseller for good reasons. It’s a brilliant resource for people wanting to learn more about the benefits of a happy gut, how it can improve mood, energy, weight and more. Plus, Megan has included some brilliant meal plans for different gut needs.


    Today we talk about a host of topics including:

    • The benefits of of a diverse diet
    • Why we should be eating 30 plant points a week
    • Training your taste buds to prefer plants
    • What a healthy microbiota looks like and the role of testing
    • Probiotics for immune support and skin conditions and skin aging
    • And how to reduce bloating when you’re eating more plants


    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 ‘coconut chickpea daal’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me)


    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 7 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.


    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/

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


    #136 The Coffee Episode with Alex Manos and Alex Higham from Exhale Coffee Feb 09, 2022
    Show notes

    I LOVE coffee. I love the ritual of my morning cup, I love the smell, the rich aromas, the flavour. I got into the coffee scene during my time in Australia and my obsession has continued. And if you’re interested in the benefits of coffee, then this episode is going to be for you!


    Roasted coffee is a complex mixture of thousands of bioactive compounds, and some of them are recognised to have health-promoting properties. Things like the polyphenols, the products of roasting the beans and even the caffeine itself. A lot of people ascribe these benefits to the antioxidant profile of the chemicals they contain which have also been shown in lab, animal and human studies to be anti-inflammatory. But, the mechanisms that support its potential impact on reducing the risk of a number of conditions may be a lot more complicated.


    It’s fairly well recognised that habitual coffee consumption is associated with a lower risk of diseases, like type 2 diabetes, dementia, chronic liver disease and even certain types of cancer., but there are a number of coffee paradoxes. For example, it is well known to raise blood pressure in the short term, but it’s associated with lower rates of cardiovascular disease?


    I’ve got Alex Manos and Al Higham from Exhale coffee to talk about everything you’ve wanted to know about coffee. Exhale Coffee launched in lockdown 2020 and is the first coffee in the UK to be sourced and roasted for your health as well as your performance. It’s organic and speciality grade but uniquely, through 9 different independent lab tests, is high in healthy plant phytochemicals, or polyphenols, and some vitamins.


    We talk about sourcing beans, the effect of stressed crops and how that develops the flavour as well as the health benefits (xenohormesis), the process of extracting the bean, how you roast it for a better taste and health profile. The different brew methods and why that would impact the amount of bioactives in your cup, the process of decaffeination and if you can preserve the health benefits, and we do a nerdy dive into the mechanisms of why coffee may have health benefits.


    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/

    You can try the coffee for 40% off with the code RUPY at check out : www.exhalecoffee.com


    Disclaimer: I have a role as advisor for Exhale Coffee that I want to declare and it’s because I believe in the founding principles of this family company, the way they go about creating the product has so much attention to detail and I love the flavour!


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


    #135 Food for the Menopause with Dr Louise Newson Feb 02, 2022
    Show notes

    What we’re talking about today will impact 50% of the population, 100% of the time

    Yet we don’t prepare for it. There are no specific clinics within the NHS solely dedicated to the treatment of this expected condition. There is incomplete and misleading information and relatively little ongoing research on how to tackle this problem.


    To compound this dire scenario, this condition impacts multiple parts of the body. Bone health, heart health, brain health, skin health, mental health, sexual wellbeing. AND it costs 100s of millions (if not billions) of pounds in direct healthcare costs as well as loss in productivity and quality of life.


    If you’ve seen the title of today’s podcast, you’ll know I’m talking about the menopause. But if you were confused and were not immediately getting the answer, I don’t blame you. The menopause is shrouded in secrecy, stigma and unfortunately millions of women across the world are simply not getting access to life changing treatment … which we already have!


    Dr Louise Newson, author of the No. 1 Sunday Times bestseller Preparing for the Perimenopause and Menopause, is my guest today and is one of the UK’s leading menopause specialists determined to help women thrive.


    I love this book and am gifting it to many colleagues because Dr Louise demistifies the menopause and equips the reader with evidence-based advice and practical tips on: HRT treatment options, why menopause should be referred to as a longterm hormone deficiency, and how the right treatment complemented by optimising sleep, nutrition, exercise, and mental health can be so effective. If that wasn’t enough ...


    Dr Newson is a GP and menopause specialist and holds an Advanced Menopause Specialist certificate with Faculty of Sexual and Reproductive Healthcare and the British Menopause Society. She produces evidence-based free content for women about the perimenopause and menopause on the menopausedoctor.co.uk website and social media. She is also the founder of the not-for-profit company, Newson Health Research and Education, the award winning free ‘balance’ menopause support app and The Menopause Charity.



    Stick around for my top tips on diet, exercise and longevity at the end. Remember you can find all this information and more at thedoctorskitchen.com and sign up for the newsletter where I share practical tips on what to eat, listen to, read or watch once a week to help you live a healthier lifestyle.

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


    #134 The Recipe App You Need To Get with Dr Rupy Jan 26, 2022
    Show notes

    This week I launched the first Doctor’s Kitchen app! It’s been a labour of love for over 3 years and finally you can check it out right here! - https://apple.co/3G0zC0Z


    In today’s podcast I’m going to talk you through why this is not your average recipe app, how much research has gone into creating this simple, easy to use product and why I’m asking you to come on this journey with me.


    I talk about:

    • What features the app has today
    • How we created health goal filters using a simple algorithm
    • The process of starting the research for creating the app
    • The amount of monetary investment it takes
    • The 1000s of responses to surveys we collected to shape what the app looks like
    • How we will evolve the future of Doctor’s Kitchen with your help
    • Full transparency in how we do things


    I’m going to work super hard to make sure that this app is the most valuable in your library and I truly hope that this app is going to deliver tangible benefits to you and your family.


    Remember, you can join the newsletter for free at thedoctorskitchen.com/newsletter where I share tips on what to eat, read, watch or listen to every week to help you live a healthier, happier life.


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


    #133 Food Addiction with Dr Nick Fuller Jan 19, 2022
    Show notes

    Can we be addicted to food? This is quite a hot topic and one that is more relevant than ever. On the one hand we have food companies and respected scientists telling us that food addiction is a myth. Because we don’t see people smashing windows or stealing money from loved ones to fund a ‘hamburger habit’, the concept of food addiction is farcical.


    On the other hand, recent work on food use disorders has demonstrated that the same neurobiological pathways implicated in drug abuse also modulate food consumption.


    And if we consider Obesity costs the UK £47bn a year and has the second largest impact on the economy of 3% GDP (after smoking), we really should properly discuss whether food addiction is real and plays a role.


    On the podcast today we have the amazing obesity researcher Dr Nick Fuller who brings together a diversity of skills having held positions in both the industry and academic sectors. His current position as commercial and industry program leader within the Charles Perkins Centre at the University of Sydney involves working with government and industry to identify and develop cost-effective treatments for the treatment and management of obesity and related physical and mental health disorders.


    He is also the author of three best-selling books on the Interval Weight Loss program and Nick's work has resulted in policy change in the field of obesity and metabolic disease and his research has been published in The Lancet and JAMA.


    Today we talk about:


    • What addiction entails
    • How the brain shapes food choice
    • The body’s regulation of food intake which involves a complex set of peripheral and central signaling networks.
    • The impact of environment, stress and psychological state in food choice
    • Practical tips to avoid or rewire food choice
    • How to start new behaviours and how long it will take


    Remember you can find all this information and more at thedoctorskitchen.com and sign up for the newsletter where I share practical tips on what to eat, listen to, read or watch once a week to help you live a healthier lifestyle.


    Socials

    https://www.intervalweightloss.com.au

    https://twitter.com/drnickfuller

    https://www.facebook.com/intervalweightloss/?ref=settings

    https://www.youtube.com/channel/UCE1PVJsJQIOmoLh94CxPIxg

    https://www.instagram.com/intervalweightloss/?hl=en


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


    #132 Saving Lives in Slow Motion with Dr Ayan Panja Jan 12, 2022
    Show notes

    Today’s show is a little bit different from the norm. I’m catching up with good friend of mine and fellow GP, Dr Ayan Panja. You’ll recognise him from previous episodes where we discussed heart and brain health and he has been practising medicine for 22 years since qualifying from Imperial College School of Medicine (my old university).


    He co-founded and teaches on the RCGP accredited course “Prescribing Lifestyle Medicine”, he’s writing a book that I cannot wait to read, due for publication in January 2023, plus he’s the host of a brilliant podcast called “Saving Lives in Slow motion”.


    This is where Ayan takes 15 minutes of your time to give his perspective on health and wellbeing which is “quietly-mind expanding” as he puts it. Informal, but professional and very very listenable. So good in fact, that I’ve embedded one of my favourite episodes that you’re about to listen to before me and Ayan chat on my podcast. This is on medical myths it runs for about 12 minutes and then you’ll hear me and Ayan talk about a number of other topics:


    • Bereavement
    • Lifestyle Medicine
    • Ayan’s new book
    • Why medics need to take a break
    • Some of our favourite UK artists


    Do check out thedoctorskitchen.com for links to everything we discuss today and the eat, read, listen newsletter that I send once a week!


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


    #131 Dr Rupy’s 2021 Wrap Up! Dec 15, 2021
    Show notes

    Hey, I’m basing this end of year podcast on my newsletter format where I share something to Eat, Read, Watch or Listen to every week. Today, I’ll be talking through my top 3 book suggestions, 3 podcasts I reckon you should listen to or revisit from my archive and 3 brilliant movies and series to watch!


    Read:

    How to Live well Prof Robert Thomas

    The Pain-Free Mindset Deepak Ravindran

    The Paradox of Choice Barry Schwartz


    Listen:

    Sustainable weight loss Dr Nick Fuller

    Watercress as Medicine Dr Kyle Stewart

    The female ageing brain Dr Lisa Mosconi


    Watch:

    Road Runner

    High on the Hog

    Meat me Halfway


    Catch the links to them all and the references to what was discussed on thedoctorskitchen.com website where you can also sign up to the newsletter!


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


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