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PODCAST

The Doctor"s Kitchen Podcast

The Doctor"s Kitchen is the show about food, medicine, lifestyle and how to improve your health today.Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.Join the online community at www.thedoctorskitchen.com to learn moreYour

health & fitness medicine

All Episodes

59:40

#309 5 Ancient Practices to Help You Feel & Function...

The Doctor"s Kitchen Podcast ·

2025/08/06

Could modern life be a little too comfortable for our ancient bodies? This week, I’m exploring the idea that our 21st-century lifestyle might be mismatched with what our biology evolved for and how reintroducing a few ancient challenges could help you feel sharper, calmer, and more resilient.Without going full caveman, there are a few mild and ‘natural’ stressors that may have benefits to our bodies and considering how comfortable our lives are today, would require us to purposely reintroduce.I dive

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1:24:55

#308 5 Nutrition Controversies Debated: Seed Oils,...

The Doctor"s Kitchen Podcast ·

2025/07/30

Nutrition today is noisy. If you spend five minutes on Instagram or YouTube, you’ll see someone telling you that seed oils are poison, soy will mess up your hormones or butter in your coffee will make you live forever.The truth is, fear sells really well. But real life is usually a bit more simple and a lot more nuanced.So, how do we make sense of all this in our day-to-day lives? That’s what we’re tackling today. I’ve got Max Lugavere with me. He’s a health and science journalist and New York Times

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1:09:24

#307 How to Eat for Night Shifts and the Science of...

The Doctor"s Kitchen Podcast ·

2025/07/23

This episode is for anyone whose life doesn’t always follow a perfect routine. Shift workers, new parents, students, frequent flyers... basically, all of us at some point. 💤🌍✈️If you’ve ever felt out of sync, foggy, tired at odd hours, or struggled with digestion or mood your circadian rhythm might be to blame. Today I dive into …🧠 How your body clock governs everything From digestion, hormones, and metabolism to brain performance, mood, and sleep quality, your circadian rhythm is your internal

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2:21:41

#306 How to Use Fasting, Cold and Effort to...

The Doctor"s Kitchen Podcast ·

2025/07/16

“You can take a human out of being in nature, but you can’t take nature out of the human being” This is the statement I pose to Dr Leo right at the beginning of our chat today, and I think it encapsulates the essence of our conversation.Today we’re going to discuss the comfort crisis and the importance of ‘ancient stressors’ to support modern health.To give some context to this discussion, it seems like we’ve made life easier than ever. Meals on demand, warmth at the press of a button, and barely a

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1:17:43

#305 How to Choose the Right Probiotic for You and...

The Doctor"s Kitchen Podcast ·

2025/07/09

Let’s unpack the world of probiotics. What they are, how they work, and who might actually benefit from taking them.Today you’ll learn about the science behind probiotic strains, explore whether fermented foods like kefir and kimchi are enough, and discuss when probiotics may help with issues like IBS, supporting our immune health, or even preventing antibiotic related side effects.To help us with this complicated topic, we have Dr Megan Rossi on the show today. She’s the founder of The Gut Health

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1:35:52

#304 Is Red Meat Actually That Unhealthy? with Dr...

The Doctor"s Kitchen Podcast ·

2025/07/02

If you ordered a steak at a restaurant are you essentially ordering a heart attack or a nutrient-rich whole food?Few foods spark more debate than red meat. It’s been blamed for heart disease, cancer and diabetes, but some people praise it for being high in iron, zinc, vitamin B12 and quality protein. So, if you add red meat to your plate is it helpful or harmful?Whether you eat meat or avoid it, I think you’ll find today’s conversation cuts through the noise of social media and clears up a lot of

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2:07:18

#303 Allergies, Intolerances and Food Fear: What You...

The Doctor"s Kitchen Podcast ·

2025/06/25

Are you truly allergic to dairy or just intolerant? Can headaches, joint pain or fatigue be signs of hidden allergies? And what about those online food intolerance tests? Can you trust them?In this episode, Dr Helen brings clarity and evidence to the confusing world of food allergies, intolerances and sensitivities.We cover:🧠 Whether allergies can show up as migraines, fatigue, gut issues or mood changes🔬 Why allergy rates are rising🧪 The truth about IgG testing and other common myths🥜 Whether

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1:47:21

#302 How to improve Your Metabolism for Better...

The Doctor"s Kitchen Podcast ·

2025/06/18

Have you ever wondered if some people simply have a fast metabolism? You know the kind of people that seem to be able to eat anything and still maintain a healthy weight? Does your metabolism slow as you age? What about the effect of the menopause? And are intermittent fasting and certain supplements evidence based ways to speed up your metabolism?These are the questions I put to Dr Adam Collins, researcher at University of Surrey where I completed my Nutritional Medicine Masters. Dr Collins is a

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1:29:14

#301 Anticancer diet, lifestyle and supplements with...

The Doctor"s Kitchen Podcast ·

2025/06/11

Up to 40% of cancers are attributable to modifiable risk factors, including diet, obesity, alcohol, tobacco use, and physical inactivity. The WCRF estimates that about 1 in 3 cancer cases in high-income countries could be prevented by healthier diets, maintaining a healthy weight, and regular physical activity. And according to the National Cancer Institute in the US, physical inactivity is a recognized risk factor for colon, breast, and endometrial cancer.But even with the best intentions there’s a

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1:13:42

#300 10 Ultimate Health Habits from 300 Episodes of...

The Doctor"s Kitchen Podcast ·

2025/06/04

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

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58:06

#299 What You Need to Know About “Leaky Gut”? with Dr...

The Doctor"s Kitchen Podcast ·

2025/05/28

It’s World Gut Health Day this week (officially known as World Digestive Health Day), and I wanted to do a dive into something I get asked about more frequently. And that’s leaky gut.I’m cutting through the supplement marketing and scary-sounding terms to talk about:Why your gut might need support even if you feel totally fineWhy gut health is linked to bloating, fatigue, brain fog and moreWhat “leaky gut” actually meansCan you test for leaky gut, and are the online kits worth itMy favourite foods

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1:50:29

#298 How to Reduce Inflammation with Dental and Oral...

The Doctor"s Kitchen Podcast ·

2025/05/21

We brush our teeth every day. It’s one of those things we do without thinking. But your mouth is doing so much more than just housing your teeth. It has a strong link with protecting your heart, avoiding type 2 diabetes and even potentially preventing dementia.In fact having a regular hygienist appointment can improve your blood sugar levels and significantly reduce inflammation in the body.Flossing, brushing properly and even tongue scraping is far more than keeping your teeth looking spick and

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35:11

#297 One Mental Health Tip From Every Expert

The Doctor"s Kitchen Podcast ·

2025/05/14

I asked some of the brilliant minds we've had on The Doctor’s Kitchen Podcast (doctors, neuroscientists, psychiatrists, nutritionists) one question: What’s your number one tip for better mental health?The truth is, there’s no single fix. Mental health is a mosaic of biology, lifestyle, connection, meaning and nourishment. It’s not something we “deal with” when things fall apart. It’s something we need to tend to every day, like we do with brushing our teeth or watering plants.These insights are not

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2:24:46

#296 How to Age Slower by Supporting Immunity and...

The Doctor"s Kitchen Podcast ·

2025/05/07

What if ageing well had less to do with your genes, your skincare routine or the supplements you take ... and more to do with your immune system?Most of us think about immunity as something that only matters when we’re fighting off a cold or flu. But actually, it’s quietly working behind the scenes every single day shaping how we feel, how we recover and how long we stay well.Our immune health is also constantly evolving and changing over our lifecycle. From birth to our 20s, midlife and beyond our

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23:49

#295 5 Habits to Ease Seasonal Allergies (Without...

The Doctor"s Kitchen Podcast ·

2025/04/30

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

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53:54

#294 How to increase Protein in your diet and why it...

The Doctor"s Kitchen Podcast ·

2025/04/23

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

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1:23:46

#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay

The Doctor"s Kitchen Podcast ·

2025/04/16

Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being.We discuss:The prebiotic potential of omega-3Why not all dietary fibres can be considered equal.The influence of culture and heritage on our dietary habits and

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1:58:05

#292 Can Keto Work and Is It Actually Unhealthy? | Dr...

The Doctor"s Kitchen Podcast ·

2025/04/09

What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, I’m always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base.So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto.He’s a researcher and expert in ketogenic diets, lipid

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1:12:02

Eating High Protein on a Plant Based Diet with Sophie...

The Doctor"s Kitchen Podcast ·

2025/04/07

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

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1:56:26

#291 6 Strength Exercises Every Older Adult Should Do...

The Doctor"s Kitchen Podcast ·

2025/04/02

Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.We’ll be covering:✅ Why strength training is essential for healthy ageing✅ The key exercises every older adult should be doing✅ How much protein you actually need as you age✅ Is walking enough to keep your muscles strong?✅ How to start

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