#294 How to increase Protein in your diet and why it matters for longevity, hormonal health and preventing disease Dr Rupy Aujla
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.
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#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay
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 why acknowledging these factors is essential for driving meaningful and sustainable dietary changes. We also discuss the differences between pre and probiotics, which probiotics may actually have evidence behind them and her thoughts on gut supporting diets, diversity scoring and lots more.Dr Vijay was recently awarded the Best Research Award from the University of Nottingham. Passionate about translating cutting-edge science into practical strategies, Dr Vijay is dedicated to empowering individuals with evidence-based insights on how diet and lifestyle can optimise health and well-being.Probiotic GuideDoctors Kitchen Bread🎬 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.
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#292 Can Keto Work and Is It Actually Unhealthy? | Dr Nick Norwitz
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 metabolism, and metabolic health as well as a current medical student at Harvard Medical school.We discuss:🔥 Nick’s personal journey with IBD and the ketogenic diet🥑 Whether saturated fat actually causes heart disease?📉 Cholesterol confusion – and whether we should all aim for a lower LDL-C or ApoB by any means necessary?💡 Keto as a metabolic state vs. a diet – what it means for fat loss📊 The problems with nutrition researchPlus, we explore how to measure metabolic health, keto adaptation, and whether a high-fat, high-animal-protein diet can be optimal for longevity.🎬 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.
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Eating High Protein on a Plant Based Diet with Sophie Waplington
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.
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#291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen
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 strength training if you’ve never done it before✅ The hidden benefits of exercise, from sharper thinking to blood sugar control✅ Supplements, new therapies, and what’s on the horizon for muscle healthWe’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.1. Squat2. Deadlift3. Bench or Chest Press4. Pull Up5. Lunges / Farmers Walk6. PlanksAnd as always, give us feedback to help us make the podcast even better.🎬 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 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 Feedback Matters - we’d love to hear from you! Take our quick survey to share your thoughts about our show - and help shape future episodes! Hosted on Acast. See acast.com/privacy for more information.
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