Intro

In this episode, I sit down with Dr. Rupy Aujla, an NHS GP and the founder of The Doctor’s Kitchen, an app that includes doctor-approved recipes to cook at home. In this conversation, we dive into why cardiovascular disease remains the #1 killer worldwide, the connection between cholesterol and heart health, how fiber acts as a “magical nutrient” for the body, how to introduce it into your daily meals, and the role of lifestyle choices in preventing illness and supporting long-term brain and heart health. *** About Dr. Rupy Aujla: After suffering a significant heart condition, he dove deep into the science of nutritional medicine and was able to reverse his condition through food and lifestyle. In 2015, he launched The Doctor’s Kitchen as a way to teach people how to cook their way to better health and to showcase the medicinal effects of eating well. The incredible “Doctor’s Kitchen” cooking app has over 1000 delicious, science-backed recipes and 20 brand new ones added each month. There’s also a handy meal planner that will personalise recipes based on your preferences. It actually suggested a delicious looking salmon poached in harissa coconut sauce, and  olive and date braised chicken, which suit my personal dietary needs and all sound great. You can download and use the app completely for free using this link. *** Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey. *** A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts: David’s Protein: Buy four cartons and get your fifth one completely free | Head to https://davidprotein.com/pages/neuro Ketone IQ: Go to https://ketone.com/NEURO for 30% OFF your subscription order + receive a free gift with your second shipment. FIGS: You can get 15% off your first order at https://wearfigs.com with the code FIGSRX. Caraway: https://caraway.com/neuro for an additional 10% off your purchase MUD\WTR: The coffee alternative. If you're ready to ditch the crash and sip smarter, go to https://mudwtr.com and use code NEURO to get 43% off + free shipping. *** I’m Louisa Nicola — clinical neuroscientist — 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 Instagram: https://www.instagram.com/louisanicola_/ Twitter : https://twitter.com/louisanicola_

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Topics:

00:02:43: Lipid panels & overlooked markers

00:05:21: Atherosclerosis explained

00:08:13: Misleading “normal” cholesterol panels

00:10:48: Why heart disease remains #1 killer & prevention timeline

00:12:51: Cholesterol & Alzheimer’s; LDL targets for brain health

00:15:12: Cholesterol causality, very low LDL safety

00:19:23: Statins & pharmacological interventions

00:26:02: Ultra-processed foods & saturated fats

00:29:26: Fiber’s role in lowering LDL

00:32:05: How fiber binds bile acids & removes cholesterol

00:33:29: Gut microbiome & short-chain fatty acids from fiber

00:35:05: Lowering ApoB, LDL by eating plant-rich foods, portfolio diet

00:37:15: Oats & heart health

00:41:51: Pesticides in fruits and vegetables

00:45:37: Eggs and cholesterol

00:48:18: Soy

00:53:55: Balanced eating

00:57:40: Stress, sleep & cardiovascular disease

00:59:55: Memorable patient stories, family member with stent

01:04:04: How to reduce risk of heart attack or stroke with diet

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