I used to think of fiber as just “good for digestion,” but it turns out this single nutrient can lower cholesterol as powerfully as a statin—and do so much more for your brain, gut, and longevity.
In this minisode of The Neuro Experience, I sit down with Dr. Rupy Aujla — NHS doctor, author, and founder of The Doctor’s Kitchen — to break down the science behind fiber and why it’s one of the most underrated tools for preventing heart disease and inflammation.
This episode features highlights from our full conversation, which premiered August 5th, 2025. Watch the full episode here → https://www.youtube.com/watch?v=Jay-Sg2sg6s
Connect with Dr. Rupy Aujla:
Website: The Doctor’s Kitchen
Instagram: @doctors_kitchen
Books: The Doctor’s Kitchen & Eat to Beat Illness
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Topics discussed:
00:18 – The TikTok “fiber maxxing” trend explained
00:42 – How to transition from low-fiber to high-fiber safely
01:02 – How fiber binds cholesterol and removes it from the body
01:26 – Feeding your gut microbes: the real reason fiber matters
02:10 – What short-chain fatty acids do for inflammation and longevity
03:00 – How fiber increases LDL receptor activity in the liver
03:42 – How 60 days of high-fiber eating lowers ApoB and LDL
04:03 – The “Portfolio Diet” that rivals statins
05:08 – The best fiber-rich foods: oats, barley, soy, nuts, seeds
06:14 – What to know about oats, glyphosate, and processing
07:16 – The perfect high-fiber breakfast recipe
07:53 – How food can match statin effects (and go beyond)
09:10 – The one daily change to reduce heart attack and stroke risk
09:26 – Dr. Rupy’s B.B.G.S. formula for everyday health
10:13 – How fiber diversity transforms cholesterol and gut health
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I’m Louisa Nicola — clinical neurophysiologist — Alzheimer’s prevention specialist — founder of Neuro Athletics.
My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.
If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.
Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0
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