#300 10 Ultimate Health Habits from 300 Episodes of The Doctor’s Kitchen Podcast
Jun 4, 2025
Discover ten essential health habits that can transform your well-being. Learn to navigate digital boundaries for clearer mental health and the impact of mindful eating and movement on your daily life. Explore the importance of meal timing, especially for night shift workers, and its effects on gut health. Unlock the secrets of quality sleep and its vital role in brain health. These rituals emphasize consistency over quick fixes, helping maintain balance even in challenging times.
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volunteer_activism ADVICE
Create Phone Boundaries
Avoid using your phone for the first 60 minutes of your day, especially avoid emails and social media.
Replace phone scrolling with moments of silence and mindful boredom to improve focus and mental energy.
question_answer ANECDOTE
Silent Retreat Impact
Rupy attended a three-day silent retreat without phones, speaking, reading, or writing which profoundly refreshed his mind.
The experience helped him realize how often he automatically reaches for his phone out of boredom.
volunteer_activism ADVICE
Protein-Rich Breakfast Habit
Start every meal, especially breakfast, with protein to stabilize blood sugar and improve focus.
Aim for 25-30 grams of protein per meal for better muscle, hormonal, immune, and bone health.
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In 'Stolen Focus', Johann Hari delves into the reasons behind the collapse of our ability to pay attention. He discusses various factors contributing to this issue and provides strategies on how to think deeply again and reclaim our focus in a world filled with distractions.
To Be Honest
Michael Leviton
In 'To Be Honest', Michael Leviton recounts his upbringing in a family that prioritized honesty to an extreme degree, often leading to social and personal challenges. The memoir explores his journey from embracing this philosophy to eventually learning the value of tact and dishonesty in certain situations. It offers a candid and humorous look at the complexities of honesty and its impact on relationships and personal growth.
Healthy High Protein
Supercharge your energy, feel stronger and live longer
Rupy Aujla
The Doctor's Kitchen
Supercharge your health with 100 delicious everyday recipes
Rupy Aujla
The Doctor's Kitchen is a cookbook that provides over 100 vibrant and tasty recipes steeped in medical science. Dr. Rupy Aujla explains the principles of healthy living in a fun and relatable way, emphasizing the impact of diet on health outcomes. The book includes a variety of easy-to-make meals infused with flavors from around the world, making healthy eating an enjoyable experience.
Today marks the 300th episode of The Doctor’s Kitchen podcast!
I started this journey 8 years ago and since then I’ve sat down with world-class researchers, doctors, nutritionists, neuroscientists, exercise physiologists and many more, all with the aim of sharing their knowledge so you can improve your health and understanding of food and lifestyle medicine.
What has made the biggest difference to me personally are a few simple rituals I return to, even when I am sleep deprived, overwhelmed… or caring for a very cute but very demanding newborn.
In this episode, I’m walking you through the daily and weekly habits, shared by some of our amazing guests, that have actually stuck. The ones that help me feel better, think more clearly and stay grounded, no matter what the week throws at me.
The Doctor's Kitchen Podcast 
