The Doctor's Kitchen Podcast

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.

Explore the intriguing world of leaky gut and discover its surprising links to bloating, fatigue, and brain fog. Learn why even healthy individuals might need gut support and whether testing kits are worth your time. Dive into dietary choices that promote gut health, emphasizing the importance of fiber and polyphenols. Uncover the role of lifestyle factors like stress and exercise on gut permeability, and gain practical tips for incorporating a diverse, plant-based diet for a happy gut. It's an enlightening journey into digestive wellness!

Dr. Victoria Sampson, a functional dentist and researcher, discusses the surprising connection between oral health and overall wellness. She reveals how daily habits like brushing and flossing can influence heart health and even prevent dementia. The conversation dives into the importance of saliva, signs your mouth might be signaling health issues, and innovative practices like mouth taping and using propolis. Learn how a simple five-minute routine can significantly reduce inflammation and improve your longevity!

Various experts share their top mental health tips, emphasizing daily care for well-being as essential. The interconnectedness of diet and mental health is explored, revealing how nutrition impacts emotional and cognitive function. Listeners are encouraged to adopt mindful practices, from reducing screen time during meals to engaging with nature. The importance of sleep quality and online safety is also discussed, highlighting how small lifestyle changes can lead to improved mental and physical wellness.

Dr. Jenna Macciochi, an immunologist with a knack for blending science and storytelling, dives into the role of the immune system in aging. She discusses how inflammation can be a double-edged sword in health, the importance of immune adaptions through life stages, and how lifestyle choices impact our longevity. Macciochi shares insights on nutrition, supplements, and the significance of social connections in promoting health. Her fresh perspective encourages proactive immune support for better aging.

Seasonal allergies seem to be getting worse. A lot of people are feeling it now.It’s common to reach for antihistamines without really thinking about it. They definitely have their place and can be really helpful when symptoms are bad. But taking them every day is something we still don't fully understand, especially when it comes to long-term effects.If you deal with allergies for months each year, it’s worth pausing and exploring strategies that might be more sustainable.Many healthy habits that support overall health can also help manage inflammation, immune function and allergy symptoms. They’re not always as quick as taking a capsule, but they can make a real difference over time.In this episode, I'm sharing:Why seasonal allergies seem to be getting worseThe role and potential risks of antihistamines5 daily habits that could ease allergy/hay fever symptomsQuick note about nettle: I didn't find much strong research, but that doesn't mean it couldn't help some people. It just shows how much more there is to learn.SourcesAntihistamines: Sue et al. J Allergy Clin Immunol Pract. 2024. PMID: 38935035.Vitamin D: Malik et al. European Respiratory Journal. 2015 Dietary diversity: Nakamoto et al. Asia Pacific Journal of Clinical Nutrition. 2019Fibre: Sdona et al. Clinical and translational allergy. 2022Polyphenols, chlorophyll, quercetin, vitamins C, D and E: Pellow et al. Complement Ther Med. 2020Fruits & vegetables: Kusunoki et al. Pediatr Allergy Immunol. 2017 | Oh et al. Pediatr Allergy Immunol. 2020Probiotics: Ried et al. Frontiers in Nutrition. 2022Ginger & curcumin: Yamprasert et al. BMC Complement Med Ther. 2020 | Wu et al. Ann Allergy Asthma Immunol. 2016Saline rinse: Wang et al. Allergologia et Immunopathologia. 2020Steam inhalation: Vathanophas et al. Asian Pac J Allergy Immunol. 2021 🎬 Watch the podcast on YouTube here📱 Download The Doctor’s Kitchen app🌐 View full show notes, including guest details, on our website Hosted on Acast. See acast.com/privacy for more information.

In today’s episode, I’m talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health.I’ll dive into: 🍳 Why protein is essential for everything from muscle maintenance to hormone production 🌿 The link between increased protein intake and menopausal health ⚖️ How eating more protein can prevent unwanted weight gain 🥣 Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for long-term health and longevity 🚨 The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood 👥 Who’s most at risk of under-consuming protein, and how to make simple, sustainable changes🥩 What is the best quality protein sourceWhether you’re navigating menopause, trying to improve energy levels, or just want to eat in a way that supports your body as it ages, this episode is packed with practical tips and grounded in science.Grab the new book Healthy High Protein here.🎬 Watch the podcast on YouTube here📱 Download The Doctor’s Kitchen app🌐 View full show notes, including guest details, on our website☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.

In this engaging discussion, Dr. Amrita Vijay, a scientific advisor specializing in diet and the gut microbiome, reveals fascinating insights into the role of omega-3 fatty acids and prebiotics in gut health. She explains the surprising benefits of omega-3s for enhancing microbiome diversity and the critical need for a varied diet. Dr. Vijay also emphasizes the importance of culturally relevant dietary changes and discusses the power of naturally fermented foods. Tune in for evidence-based strategies to optimize your health through nutrition!

Dr. Nick Norwitz is a researcher and expert in ketogenic diets and lipid metabolism, currently studying at Harvard. In this conversation, he dives into the controversies surrounding saturated fat and heart disease. The discussion reveals surprising insights about cholesterol and the ketogenic diet's effects on metabolic health. Nick shares his personal health journey with IBD and how keto transformed his life. They also explore the importance of personalized nutrition, the complexities of health biomarkers, and the need for nuanced discussions in dietary science.

Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.We tackle common fears around plant-based eating, including:🥩 "Am I getting enough protein without meat?"💪 "Will I lose muscle if I switch to a plant-predominant diet?"💰 "Is plant-based eating too expensive or complicated?"Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.We discuss:Complete proteins & amino acid profilesPDCAAS & DIAAS scores – Are these metrics actually useful?The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?Protein layering – The best plant-based combos for a complete amino acid profileHow much protein per meal? – Ideal targets and what it looks like on a plate🏋️‍♀️ Resistance Training & Muscle StrengthWhy strength training is essential for overall healthPre- and post-workout nutrition on a plant-based dietDoes protein timing really matter for muscle gain?🍽️ What Does This Look Like in Real Life?How to start increasing protein intake on a plant-based dietCommon mistakes when transitioning to plant proteinHow to add more protein to meals like pasta, curries, and stir-friesSophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed. Grab her new book Sophs Plant Kitchen here!Double Chocolate Cookies!🎬 Watch the podcast on YouTube here📱 Download The Doctor’s Kitchen app🌐 View full show notes, including guest details, on our website☕️ Try Exhale Coffee here🥗 Join the newsletter and receive a 7 day meal plan📷 Follow on Instagram Hosted on Acast. See acast.com/privacy for more information.