The Doctor's Kitchen Podcast

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.

Joining the discussion is Professor Leigh Breen, a leading expert in muscle health and aging from the University of Birmingham. He emphasizes the importance of strength training for older adults, debunking myths about inevitable muscle loss. Leigh shares key exercises like squats and planks that help maintain strength and functionality. He also discusses the essential role of protein intake for those over 50, as well as the benefits of exercise beyond muscle health, such as improved cognitive function and metabolic control.

In a thought-provoking discussion, neuroscientist TJ Power explores how a high-protein breakfast can boost brain health. Professor Kausik Ray shares critical insights on cardiovascular wellness and the importance of understanding cholesterol numbers. Dr. James Kinross dives into the gut microbiome's complexities, highlighting fiber's role in maintaining gut health. Lastly, Dr. Emily Leeming emphasizes the significance of diverse, whole foods and sheds light on menstrual health awareness. Together, they provide actionable strategies for a healthier lifestyle.

Is ‘organic’ worth it or just clever marketing? We’ve all been there, standing in the supermarket, holding two identical-looking apples and wondering if the price difference is actually doing anything for our health. And if we want safer food, how do we push for a system where pesticide-free isn’t just for those who can afford organic? Today, I’m asking these big questions to Nick Mole from PAN UK.We’ll dive into:What pesticides are and why they’re used?Whether washing fruit and veg actually removes themAnd if organic is worth it and if so, which ingredients are the most important to go organic?This is a scary topic that goes beyond food, and where you may find a lot of people on the internet making definitive claims about the harms of pesticides and GMO, the honest answer to a lot of these questions is unfortunately … we don’t know.But from what we do know, I think we can all afford to be more pragmatic, skeptical and aware, particularly when it comes to the “cocktail effect”, as we get into later.Pesticide Action Network UK (PAN UK) is the only UK charity focused solely on tackling the problems caused by pesticides and promoting safe and sustainable alternatives in agriculture, urban areas, homes and gardens. Nick joined PAN UK in 2007, having previously worked as a campaigner for the Environmental Investigation Agency. He leads on PAN’s national policy work, undertaking research, analysing data and gathering evidence to support the organisation’s calls to government, regulators, policy-makers, industry and retailers to reduce the impacts of harmful pesticides to both human health and the environment.  🎬 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.

The podcast explores the rising obsession with high protein diets and challenges common misconceptions about protein intake. Listeners learn why protein guidelines might be too low and how increasing protein can boost brain and metabolic health. The hosts discuss the balance between animal and plant-based proteins, emphasizing the importance of protein quality. Practical tips for including protein in meals are shared, alongside the benefits of whole food sources versus processed options. Culinary creativity is also encouraged, making healthy high-protein meals exciting!

In this enlightening discussion, Charlotte Stirling-Reed, a registered nutritionist, bestselling author, and founder of SR Nutrition, tackles the all-too-common challenges of feeding children. She demystifies weaning, offering insights on the best first foods to avoid picky eating. Discover strategies to introduce diverse flavors, including herbs and spices, while managing food allergies. Charlotte also emphasizes the importance of creating positive food experiences and encourages parents to adopt a relaxed approach to mealtimes.

In this insightful discussion, Dr. Emily Leeming, a scientist at King’s College London and author of Genius Gut, explores the fascinating world of gut health. She highlights how examining our stool can reveal crucial health insights often overlooked. The conversation dives into the impact of diet on gut diversity, the significant role of fiber in digestion, and how menopause influences digestive health. Listeners also learn about the myths surrounding hydration and the importance of individualized nutrition for optimal gut function.

Dr. James Kinross, a Senior Lecturer in Colorectal Surgery at Imperial College London and author of 'Dark Matter', delves into the intricacies of gut health. He discusses whether everyone should consider microbiome testing and the necessity of daily probiotics versus whole foods. The conversation covers how gut bacteria influences weight loss and the link between stress and gut health. Dr. Kinross provides practical strategies for a gut-healthy day, emphasizing diet, movement, and digital detox for overall well-being.

Tom Baxter, founder of The Bristol Fungarium, delves into the magical world of mushrooms, focusing on medicinal varieties like Reishi, Lion's Mane, and Cordyceps. He discusses their unique health benefits, including cognitive enhancements and stress reduction. Tom highlights the importance of sourcing quality mushrooms and addresses the environmental impact of cultivation. Listeners are encouraged to explore mushrooms as natural allies for wellness, all while navigating the complexities of supplementation and its potential interactions with medications. A fascinating journey into fungi awaits!