The Doctor's Kitchen Podcast #328 5 things I changed this year because of the podcast | Dr Rupy Aujla
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Dec 17, 2025 Discover how to rethink your relationship with red meat and learn about safe consumption limits. Explore the benefits of diversifying your fiber intake to foster gut health. Uncover the effectiveness of 'movement snacking' to combat a sedentary lifestyle. Delve into the science behind sauna use and its impact on resilience. Plus, gain insights on reducing evening screen time to improve dopamine balance and sleep quality. This journey towards better health continues with practical tips for everyday life!
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Practical Red Meat Rules
- Avoid processed meats, choose lean cuts, avoid burning meat, and pair red meat with high-fiber plants and herbs.
- Limit red meat to around 350g per week (≈two portions) of lean unprocessed cuts.
Fiber Variety Beats Fiber Quantity
- Microbial health depends more on fiber diversity than raw fiber grams because different fibers feed different microbes.
- Rotating grains, beans, fruits, veg, nuts and themed-cuisine weeks increases gut microbial diversity.
Use Themed Weeks For Dietary Variety
- Rotate staples weekly and use themed weeks (Mexican, Indian, Italian) to force varied fiber sources.
- Use seasonal veg boxes and the Doctor's Kitchen app to turn unfamiliar produce into recipes.