This Everyday Food Could Save Your Heart | ft. Dr. Rupy Aujla
Oct 30, 2025
Discover how fiber is more than just good for digestion—it's a powerful ally against heart disease! Learn about the trending 'fiber maxxing' and how to safely boost your intake. Find out how fiber binds cholesterol, feeds gut microbes, and produces beneficial short-chain fatty acids. Uncover the Portfolio Diet, which rivals statin effects, featuring key foods like oats, nuts, and soy. Plus, get tips for crafting the ultimate high-fiber breakfast to kickstart your day the healthy way!
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Transition Slowly To High Fiber
Increase fiber gradually to avoid bloating and train your gut microbes to tolerate more fiber.
Avoid sudden extreme 'fiber maxxing' spikes that cause discomfort for you and others.
insights INSIGHT
Fiber Lowers Cholesterol Via Bile Binding
Soluble fiber binds bile acids and increases their excretion, removing cholesterol from circulation.
Microbes ferment fiber into short-chain fatty acids that reduce inflammation and support gut barrier health.
insights INSIGHT
Microbial Metabolites Are Cardioprotective
Fiber-derived short-chain fatty acids (butyrate, acetate, propionate) nourish colon cells and build mucin to protect the gut.
These metabolites lower inflammation and can reduce cholesterol synthesis systemically.
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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.
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The Neuro Experience