Afleveringen
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What’s the healthiest way to lose weight and keep it off without counting calories?
On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s rarely that straightforward.
And that’s why I think this is a conversation for everyone. Because learning to regulate your appetite is a health skill for all of us. It shapes your energy, your metabolic health, your gut and how you feel from one day to the next.
👉 I’m joined by Dr Federica Amati, PhD, a Medical Scientist and Registered Public Health Nutritionist with over 15 years of experience in research and clinical practice.
We take a food-first approach to fat loss by focusing on key foods that improve satiety.
And we get into a really important and often overlooked topic. What you need to know before, during and after taking GLP-1 weight loss medications.
We talk about…
Why ultra-processed foods drive overeatingThe benefits of quality fibre, protein and healthy fats Whether skipping breakfast is helpful and how small changes in meal timing can improve your metabolic healthHow to make weight loss sustainableHow to approach GLP-1 medications safely and effectivelyThe Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s by Dr Federica Amati. Release 25/06/26. (Penguin Michael Joseph, £25)
And if you’re listening and wondering how to actually put this into practice day to day, that’s really the intention behind The Doctor’s Kitchen app. Every recipe is developed and tested in your London kitchen, with the pink fridge, to be high fibre, quality protein… and delicious!
More from us
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SHOW NOTES
This episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.
And really, anyone who wants to protect their gut, reduce stress and feel better overall.
When we think about gut health, we usually start with food… what to eat, what to cut out, which diet or supplement to try next.
And while nutrition is foundational, there’s another side we don’t talk about enough: the constant conversation between your brain and your gut 🧠💬
My guest today is Dr Rabia Topan, an NHS consultant gastroenterologist and PhD researcher specialising in disorders of gut–brain interaction like IBS. She works at The Functional Gut Clinic with people who’ve often had “normal” tests for years, but very real symptoms.
She’s also trained in cognitive behavioural hypnotherapy and yoga, bringing a practical, mind–body approach to gut health.
We cover 👇
• Breathwork techniques and why slowing your breath to around 6 breaths per minute can shift you into “rest and digest”
• What the gut–brain axis actually is
• Simple daily movements and pelvic floor exercises to support gut function
• Practical toilet training tips for children
• How cognitive reframing and gut-directed hypnotherapy can ease bloating, constipation and IBS
• One habit you can start today to calm your nervous system and support your gut every morning
🔗 Key links
• Dr Rabia’s website with resources, yoga videos and more
• Gut–brain hypnotherapy audio you can try at home
Important disclaimer: The patient mentioned in this episode gave full consent for their story to be shared.
Hope you enjoy!
Dr Rupy x
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Zijn er afleveringen die ontbreken?
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What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.
Today, we’re unpacking simple food strategies that can support your nervous system, with a big focus on the gut-brain connection.
And I have the pleasure of chatting with Dr Miguel Toribio-Mateas to explore this topic.
He’s a clinical neuroscientist, nutrition researcher and author of the brilliant new book ‘ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System’.
He also has a fantastic way of bringing together brain health and delicious, practical food.
We cover 👇
• Why combining foods can unlock more benefits than eating them on their own
• The shift from “more fibre” to “more variety of fibre”
• Everyday foods your gut microbes thrive on that most of us under-eat
• Why how you eat matters just as much as what’s on your plate
• The surprising impact even mild dehydration can have on focus and mood
• Easy ways to upgrade meals you’re already eating, even on low-energy days
This conversation will leave you inspired to cook your way to a healthier brain. And stick around for Miguel’s slightly unusual approach to using a slow cooker to maximise the nutritional value of his food.
Dr Miguel’s socials
https://drmiguelmateas.com/
https://thecreativescientist.substack.com/
http://instagram.com/drmiguelmateas
Hope you enjoy!
Dr Rupy x
🎬 Watch the podcast on YouTube here
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I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.
But as always, it’s not that simple.
This episode is a deep dive into fibre with Dr Karan Rajan, medical doctor and one of the most recognisable health voices online.
He’s built an audience of over 10 million people across social media, breaking down complex health topics with a mix of evidence, clarity and generous servings of humour.
We cover:
The benefits of increasing fibre for your skin, brain, inflammation, hormones and moreIs 30g a day enough?Different types of fibres and why diversity is so importantHow much fibre is too much?How to increase fibre without bloatingBest high-fibre foodsHis journey creating a fibre supplement and the controversy around itQuick disclaimer: I ask Dr Karan about his journey creating his own fibre supplement towards the end of the podcast, which is a really interesting process. I’m not affiliated in any way and, as you’ll hear, I’m still very much food first, with good quality, third party tested supplements as a top up when needed.
More from us
🎬 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
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In this episode, we're building an emotional toolkit for something a lot of us are dealing with: overwhelm.
That feeling of too much coming at you at once. The pressure to get everything right with your health, your work, your relationships and still feel like you're just about keeping your head above water.
If you've ever struggled to switch off at night, felt constantly on edge or caught yourself spiralling in your own thoughts, this is for you.
Today's guest: Dr Julie Smith 🧠
Dr Julie (@drjulie on Instagram) is a clinical psychologist and one of the most trusted voices in mental health online. Her latest book “Open When” is one of the best tools I've come across for navigating the harder moments in life. It went straight to number one and is a New York Times Bestseller.
We cover:
What overwhelm feels like Early warning signs you’re at full capacitySocial media, comparison and people pleasing The inner critic and how to change that voiceSimple tools to regulate emotions in real timeHow to create space for your brain in a noisy worldYou'll come away with a few simple tools you can use straight away. I hope you enjoy this one as much as I did.
If you're more of a visual person, the analogy Dr Julie shows us on YouTube is one I won't forget 👇
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
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If there are five people in a room with eczema, they’re probably all dealing with it for completely different reasons.
And that’s something we don’t talk about enough.
Eczema, acne, psoriasis… these are rarely just skin issues. They’re often a reflection of what’s happening inside the body, particularly in the gut.
So instead of just asking what to put on your skin, this episode is about asking a better question. What’s actually driving this underneath?
My guest today is Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner specialising in gut health, immune health and chronic skin conditions.
She works with people every day, dealing with long-standing skin issues using a practical, gut-first approach.
She’s also the author of “The Everyday High-Fibre Plan”, full of simple, gut-friendly recipes… including those cookies on the table if you’re watching on YouTube 👀
We cover 👇🏽
How gut health impacts skin conditions like eczema, acne and psoriasisA functional medicine approach to eczemaHow to build your meals for better skin healthFoods that support liver function Whether food sensitivity tests are worth itFarzanah’s personal journey with psoriasisTips to reduce bloating when increasing fibre🎬 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
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There’s a fascinating ancient system of medicine called Ayurveda, originating in India over 3,000 years ago, that has helped millions of people tune into their bodies through simple food, daily rhythms and plants.
I grew up thinking it was just a set of beliefs and traditions, but my guest today really challenged that. What I came to understand is that Ayurveda is actually a codified system of observations and experiments, documented, debated and written in Sanskrit texts.
My guest is Dr Vijay Murthy, an internationally acclaimed integrative physician who blends Ayurveda with modern, evidence-based medicine. He has over 30 years of clinical experience and regularly publishes in peer-reviewed journals.
What’s remarkable is that many of the practices we unpack today closely mirror what modern research now tells us about gut health, lifestyle medicine and nutrition.
This conversation genuinely made me reflect on my own daily routines in a different way. And there are a couple of simple practices in here that you might want to try for yourself.
We cover:
What Ayurveda actually isDaily routines and living in sync with natural cyclesHow to identify your dominant dosha and what it meansHow Ayurveda can support gut health and digestionHow to eat according to Ayurvedic food principles What an Ayurvedic breakfast looks like Key herbs used in Ayurveda for digestion, blood sugar, thyroid health, skin and hair How to choose high-quality herbs and avoid contaminants🎬 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
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One of the biggest myths about brain health is that decline is inevitable as we get older. That at some point our memory fades, our thinking slows down, and there’s not much we can do about it.
My guest today argues the opposite.
Dr Tommy Wood is a neuroscientist, Professor at the University of Washington, and performance consultant to world-class athletes.
He’s published more than 100 scientific papers and has lectured all over the world on brain health, metabolism, physical activity and human performance.
He’s also the author of the brilliant new book The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Harmony, March 2026).
It’s a really practical conversation about small, everyday habits that can keep your mind 🧠 sharper for longer, without needing extreme diets or stacks of nootropics.
He walks us through 3 powerful levers to sharpen your mind:
How to stimulate it with specific exercises and mental challengesHow to supply it with key nutrientsAnd how to support it by changing your perspective on stress and sleepI’ve already changed a few simple things in my daily routine, and I’ve been sharing it with friends and family because this is something that really matters to most of us: keeping our minds sharp through life. I hope you find this conversation as useful and motivating as I did.
If you want specific recipes and meal ideas, we have a whole brain‑healthy collection on the Doctor’s Kitchen app and website to help you put these principles into practice straight away.
🎬 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
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We breathe over 20,000 times a day. Those breaths do far more than just keep us alive. They shape your sleep, your focus, your energy, even your blood pressure and long-term risk of disease.
That’s over 20,000 opportunities to support your health, every single day.
The challenge is that modern life makes it harder to breathe well. We sit hunched over laptops, we’re constantly switched on, we chew softer foods, and many of us mouth-breathe, especially at night.
My guest today is on a mission to improve our health through our breath.
James Nestor is an award-winning science journalist and author of the bestseller “Breath”. He’s travelled the world to understand how our breathing has changed, and most importantly, what simple, practical steps we can take to improve it.
This episode genuinely shifted things for my team and me. I hope it inspires you to make a few small changes too. And if you know a committed mouth breather, send it their way.
We cover:
The risks of mouth breathing and James’ 10-day experimentWhy nasal breathing makes such a differenceTips for a blocked nose or deviated septumHow to train your diaphragm for easier breathingWhy softer modern diets can affect your airwaysWhether “mewing” is worth tryingEasy breathing habits you can start today🎬 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
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I talk a lot about what we eat for our health. But what about the air we breathe at home?
If you or your kids have asthma, constant sniffles, a lingering cough, sinus issues, or you’ve noticed damp patches and that musty smell, this episode could change how you think about your home.
As a new dad, I'm personally really interested in how our home environment shapes early immune development. This conversation made me think differently about ventilation, condensation and what really matters.
My guest is Dr Peter Cook, a Wellcome Trust Sir Henry Dale Fellow at the MRC Centre for Medical Mycology at the University of Exeter. His research looks at how airborne fungal spores interact with the immune system and drive allergic and asthmatic disease, an area that has been surprisingly neglected.
In this episode, we go into:
What mould actually is and when it becomes a problemWhat is a safe level of mould?How mould exposure can trigger asthma and allergic diseaseWho’s most at riskWhether mould testing kits are worth your moneyIf dehumidifiers and air purifiers actually workPractical steps you can take this week to reduce your exposure and protect your health🎬 Watch the podcast on YouTube here
📱 Download The Doctor’s Kitchen app
🌐 View full show notes, including guest details, on our website
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Today we’re having an uncomfortable but very necessary conversation about antidepressants and the theory that these drugs work for those with depression by correcting imbalanced chemicals in their brain.
Our guest to discuss this topic is Joanna Moncrieff, a Professor of Psychiatry at University College London, and works as a consultant psychiatrist in the NHS. She is author of numerous scientific papers including a major review that showed there was little evidence to support the idea that depression is caused by a serotonin abnormality. Her most recent book "Chemically Imbalanced: the making and unmaking of the serotonin myth” is what we’re going to be discussing today.
This was a complete eye opener for me. For years I believed in the pharmaceutical washed message that antidepressants worked because of a genuine brain chemical imbalance that we corrected with medications. This is not proven.
Today we’ll discuss over-use and misrepresentation of psychiatric drugs in the public sphere, the changing philosophy of mental health and how we got to a point where over 8 million people in the UK use antidepressants.
We discuss what serotonin is, how we measure it in the body, why the imbalance theory is inconclusive, whether antidepressants have good evidence that they work and their many side effects.
I want to make it clear that this episode is not meant to shame or belittle anyone on medications for mental health, but provide accurate information about how we can safely treat these problems and offer informed consent weighing up the pros and cons of medications like antidepressants. The use of these medications has well recognised withdrawal and dependency effects and should not be stopped without strict supervision of your medical practitioner.
We’ve also linked to the Maudsley deprescribing guidelines here in the show notes for practitioners educating themselves on how to do this with their patients.
Chemically Imbalanced Book
Website: https://joannamoncrieff.com/
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Even though I’m a skeptic I love health tech. I wear a wearable, I play with red light therapy gadgets and I monitor my bloods more regularly than a lot of my peers. Rather than being overwhelmed with the data, I thrive in it, and I’m able to reasonably weigh up the information from all these inputs because of my experience of being a medical doctor for over 15 years.
But with so much health tech interest, the landscape has become confusing and it can be hard to separate health from hype.
So we’re chatting to Lara Lewington today who’s covered some of the world’s greatest innovations, presenting the BBC’s flagship technology show, Click and many more. She’s explored Artificial Intelligence in health, the use of home hormone testing and whether there are any devices that can actually help us meditate better.
This is a super fun episode where we discuss what tech is available today that can help us eat, sleep and exercise better as well as stress less and prevent disease. I learnt both about the world of breath testing to guide our food choices, an app to help you with jet lag, as well as the potential for intelligent and personalised cancer screening.
Hacking Humanity dives into this and a lot more, which is available in all good bookstores.
Some of the products discussed include:
Whoop
Oura
Omed
Dexcom and Abbot CGMs
Timeshifter App
Eli Health
BrainPatch AI
Grail Testing
Truecheck
Ezra
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
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Glyphosate is the world’s most widely used weedkiller. It’s found on farms, in parks, and in over 50% of UK urine samples. Today you’re going to find out more about its impact on human health and why it should be banned, from Professor Michael Antoniou.
Professor Michael Antoniou is a molecular geneticist and gene engineering expert at King’s College London, whose research explores how agricultural chemicals like glyphosate affect our bodies, our microbiome, and our long-term health.
We discuss:
🌿 What glyphosate actually is and how it works by blocking a crucial enzyme in plants and microbes.
⚗️ Why it was deemed safe and why new evidence suggests we may have underestimated its risks.
🧠 The latest research linking glyphosate exposure to gut microbiome disruption, liver disease, and cancer.
🥦 Which foods carry the highest residues and whether washing, peeling, or buying organic makes a real difference.
🧬 How chronic exposure builds up in the body and what steps you can take to reduce your exposure today.
Professor implores everyone to support the PAN movement to prevent glyphosate use in towns and across the UK food supply. You can check out the link to help create pesticide free towns here.
https://pan-uk.eaction.org.uk/pesticide-free-towns
🎬 Watch the podcast on YouTube here
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We’ve long been told that health starts in the gut, but what if the key to ageing well begins with your muscles?
This week I’m joined by Dr Gabrielle Lyon, physician, author of Forever Strong, and founder of the muscle-centric medicine movement. Gabrielle’s work reframes how we think about muscle not just for strength or aesthetics, but as a powerful metabolic and endocrine organ that drives longevity, energy, and resilience.
In this episode we discuss:
💥 Why muscle is the foundation for metabolic health
🥩 How much protein you really need and how to get it right
🏋️ How good muscle health impacts, inflammation and brain function
🧘♀️ The mindset shifts that make new habits actually stick and why we need to think about “standards” rather than goals
Whether you’re in your 30s trying to stay active, or in your 60s building strength for life Gabrielle is going to get you pumped about getting pumped! After recording this pod I wanted to run to the gym and start working out with those kettle bells!
Dr Lyon's new book - The Forever Strong Playbook - is released on 27th January 2026.
🎬 Watch the podcast on YouTube here
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What we eat isn’t just about taste or health, it’s shaped by a powerful global system that connects farmers, supermarkets, climate, and culture.
This week I’m joined by Mallika Basu, food writer, consultant and author of the new book ‘In Good Taste’, to unpack how our everyday food choices link to much bigger issues from biodiversity loss to culture, inequality and the economy.
But this is a conversation about sustainable eating from a food lover's perspective.
You’re going to find out …
🐟 Why I may have to adjust my fish eating habits to avoid or reduce salmon
🍅 How traditional diets are climate friendly, and delicious!
🌱 Whether regen and organic farming is worth it
This is a conversation about how we can all influence the future of food through our choices and our love of cooking.
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
☕️ Try Exhale Coffee here
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Your mouth isn’t separate from the rest of your body, it’s a key part of your airway, your microbiome, and even your inflammation levels. In this episode, I’m joined by Dr Staci Whitman, functional dentist, to explore the everyday habits and products that can make a real difference to oral and whole-body health.
We talk through mouth taping and why nasal breathing matters for oral health, sleep quality, and overall physiology. Who should avoid mouth taping, and safer options.
How chronic mouth breathing affects dry mouth and the oral microbiome, gum health, cavities, bad breath, airway, sleep, and long-term facial/jaw development (especially in kids).
Ancestral diets and how that plays a role in jaw development, and the dental impact of modern snack foods. Plus nutrients for dental health like vitamin D, K2, Calcium and vitamin C.
And controversially we talk through fluoride in our water and toothpaste. What fluoride is used for and what the controversy tends to be about, and practical oral-health “non-negotiables” that matter alongside fluoride.
Dr. Staci Whitman is a board-certified functional and integrative dentist specialising in the oral-systemic connection, how the mouth links to the gut, brain, hormones, and airway health. She’s the founder of Bloom Kids (a leading functional paediatric dental practice), co-founder of the Institute for Functional Dentistry, and co-founder of Fygg, a microbiome-friendly oral care line.
🎬 Watch the podcast on YouTube here
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🌐 View full show notes, including guest details, on our website
☕️ Try Exhale Coffee here
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I don’t think GLP-1 meds are the answer for everyone, but I also don’t think they’re the villain of the story. For many people they can be genuinely life-changing, when they’re used with the right support. So this episode is for anyone who’s made that decision (or is seriously considering it) and wants to do it safely, sustainably, and with as much information as possible.
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I can’t stop you from taking these medications, but I can help you be informed: what to ask, what to monitor, what to eat, and how to protect your muscle, gut, and long-term health along the way.
Today’s episode is all about one of the biggest health conversations happening right now: GLP-1 medications.
I’m joined by Ashley Koff, RD, to give you the straight dope on what’s really going on beneath the surface: why so many of us are struggling with food noise, why some people never reach that “80% full” feeling, and what it means when your metabolic switches (the appetite and satiety systems that should be working in the background) aren’t firing properly.
We break down GLP-1s, starting with what happens in an optimally functioning body: the roles of hormones like GLP-1, GIP, PYY and CCK, and how they influence hunger, fullness, blood sugar, and cravings. We also talk through what side effects might be telling you, what to monitor if you do choose medication, and whether supplements have a role — including the so-called “GLP-1 boosters” you’ll see everywhere.
Most importantly, this episode is for anyone who wants lasting fat loss and better metabolic health, with or without drugs.
Ashley Koff is a registered dietitian and founder of the Better Nutrition Program, and she trains clinicians as course director for UC Irvine’s Integrative & Functional Medicine Fellowship. She’s also the author of the upcoming book ‘Your Best Shot’.
🎬 Watch the podcast on YouTube here
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I’m seeing “perfect” wellness routines everywhere! Red light masks, infrared saunas, ice baths, supplements lined up on the kitchen counter, breathwork, journaling, grounding mats… the list goes on.
And yes, my wife has been trying most of them.
So today, we’re doing something a bit different. We’re recreating those little “sofa consults” we have at home. We’ll be casually watching TV, and out of nowhere she pauses the show, turns to me dead seriously, and hits me with a question like…
“Babe… what are your thoughts on grounding mats?”
So the format is simple: she’s going to take us through her wellness routine from morning to night, and after each bit she’ll ask me what I think.
I’ll give it a verdict, the why behind it, and a quick takeaway you can actually use, so you can make a choice as to whether you want it in your routine or not.
If you liked this episode let me know by leaving a comment on Spotify, or shooting us a message on instagram. I’ll be watching out for them!
🎬 Watch the podcast on YouTube here
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In 2025 we’ve had world experts come into the DK studio, meet the team, sit right here in this room and let me tease their brains, challenge their ideas and help us bring you the most up-to-date, practical advice out there.
These guests changed the way I personally eat, the way I move, the way I recover, the way I think and even the way I structure my day.
So in today’s episode, I want to share the 5 health habits I changed this year because of this very podcast you're listening to, because I’m on this journey with you.
I’ll talk about my changing perspectives on:
Red Meat and whether you can safely eat it regularly or not?
How to consume more variety of fibre
Why movement snacking is just as important as structured workouts
If sauna is worth it and what an evidence based protocol looks like
How to reduce screen time and improve your dopamine levels
🎬 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
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Constipation might not sound like the most glamorous topic, but it’s one of the most common and overlooked health issues in the UK. Around 1 in 7 adults and up to 1 in 3 children experience it, and it’s responsible for thousands of hospital admissions every year.
This week I’m joined by Dr Angad Dhillon, Consultant Gastroenterologist and accredited Bowel Cancer Screening endoscopist at Lewisham and Greenwich NHS Trust. With advanced training from St Mark’s Hospital, one of the world’s leading centres for intestinal disorders, Dr Dhillon specialises in complex endoscopy, bowel health, and digestive wellbeing. He also happens to be my best friend from medical school who I’ve literally known over 2 decades!
We talk about lesser known constipation strategies, what functional constipation means, how it can be related to other medical issues and what you should be optimising before you reach for a laxative, medications or supplements.
Today we explore:
💬 What “normal” bowel habits look like and whether the bristol stool chart is useful
🥦 How to approach constipation with a dietary approach
🧘♂️ Why pooping posture, breathing, and stress matter for gut health
🌙 The link between sleep, circadian rhythm, and digestion
⚠️ Red flags that mean it’s time to speak to your doctor
Dr Dhillon's research work can be found here and give him a follow on social media @the_gut_doctor
🎬 Watch the podcast on YouTube here
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