In 'The Four Pillar Plan', Dr. Rangan Chatterjee presents a holistic approach to health by dividing his lifestyle prescription into four pillars: Relax, Eat, Move, and Sleep. Each pillar is sub-divided into five interventions designed to provide small, realistic steps towards better health. The book emphasizes the importance of balance across all four areas and is backed by science and case studies. It includes practical, non-preachy advice and features inspiring photographs and clear illustrations, making it an easy and enjoyable read. Dr. Chatterjee's approach is centered on making small, achievable changes to daily habits, rather than drastic overhauls, and is aimed at helping readers improve their overall well-being and avoid lifestyle-driven illnesses.
In this book, Chris van Tulleken marshals the latest evidence to show how governments, scientists, and doctors have allowed transnational food companies to create a pandemic of diet-related disease. He undertakes a self-experiment, eating a diet of 80 percent ultra-processed food for a month, under the supervision of colleagues at University College London. The book explores the origins, science, and economics of ultra-processed foods, revealing their catastrophic impact on our bodies and the planet. Van Tulleken proposes real solutions for doctors, policymakers, and consumers, emphasizing the need for global action to address the issue.
In 'The Dorito Effect', Mark Schatzker examines the impact of industrialized food production on the flavor of food. Since the 1940s, agricultural practices have resulted in larger, cheaper, but blander food. Simultaneously, technological advancements have enabled the creation of artificial flavors to compensate for this loss. Schatzker argues that this interference with the natural chemical language of flavor has led to increased consumption of low-quality, highly craveable but nutritionally empty foods, contributing to health crises such as obesity and related diseases. The book suggests a return to eating real, flavorful food as a solution to these health issues.
Drawing on twenty years of experience as a GP, Dr. Rangan Chatterjee has created a conscious, long-lasting approach to weight loss. This book helps readers understand the effects of what, why, when, where, and how they eat, discover the root cause of their weight gain, nourish their body without crash diets or grueling workouts, and build a toolbox of techniques for sustainable weight loss. It emphasizes a 360-degree view of weight loss, considering physical, mental, and environmental factors to help readers make simple and sustainable lifestyle changes for a more energized, confident, and healthier life.
Why do we all eat stuff that isn’t food and why can’t we stop? In this episode, Dr Chris van Tulleken, author of Ultra-Processed People explains all. As well as being one of the UK’s leading science broadcasters, Chris is a practising infectious diseases doctor in the NHS. He gained his medical degree at Oxford University and his PhD in molecular virology from University College London, where he is an associate professor. He works closely with the World Health Organization and UNICEF, and his research looks at how corporations affect human health.
In this episode, Chris explores what may be the biggest public health crisis of our time: ultra-processed food, or UPF, for short. Many people these days, certainly most regular listeners to this podcast, will be aware of UPFs. But there’s still a lot of confusion around what they really are. For Chris, it’s simple: if it’s wrapped in plastic and has at least one ingredient you wouldn’t find in a home kitchen, it’s a UPF. If it makes a health claim on the packet? Ironically, it’s even more likely!
A UPF is any food that’s processed industrially and created for big-business profit, rather than to provide nutrients. And here in the UK, UPF makes up 60 percent of the average diet. The trouble is, says Chris, UPFs have been shown to be the leading cause of early death in the world, ahead of tobacco. Even if you remain at what is considered a healthy weight, consuming UPFs still leaves you vulnerable to things like Type 2 Diabetes, heart disease, dementia, anxiety, depression, inflammatory bowel disease, cancer and eating disorders.
In this conversation, Chris provides a clear definition of the difference between processing and ultra-processing, and explains how our toxic food environment is designed to be addictive. We also discuss a whole range of different topics such as the need to see obesity as a condition and not an identity and the seemingly revolutionary idea that re-prioritising food shopping and cooking as a vital, enjoyable part of our day, could be a first step towards the societal change that’s urgently needed.
This podcast episode is not about shame or blame - it’s about education and empowerment. Chris is a brilliant communicator who insists the prevalence and appeal of UPFs is not our fault. I thoroughly enjoyed my conversation with him - I hope you enjoy listening.
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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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