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 subject
👉 If you’d like help eating a more anti-inflammatory diet, try The Doctor’s Kitchen app free for 7 days . Inflammation has become a huge wellness buzzword, but it isn’t always bad. It’s an essential part of how your immune system protects and repairs your body. The problem is long-term, unwanted inflammation. It’s linked to heart disease, type 2 diabetes and other chronic health problems. And it may also play a role in how we feel day to day, including our energy, gut health, skin and more. The good news is that simple changes to what you eat and how you live can help keep inflammation well…
If you want to stay healthier for longer, one of the best things you can do is lower chronic inflammation. The great thing is, food is one of the most powerful tools we have. So I sat down with Professor Rob Thomas , consultant oncologist at Addenbrooke's and UCLH, Professor of Sports and Nutritional Science, and one of the UK's leading experts in healthy ageing, to talk about what makes the biggest difference. We cover: The best foods to lower chronic inflammation The link between inflammation and ageing How to reduce your biological age Why grip strength predicts how well you'll age There…
Next time you look at the calories on the back of a packet or the nutritional breakdown of a recipe, remember that number doesn't tell you the whole story. It says nothing about the nutrients, the quality of the food, how satisfying it'll be, or even how many calories your body will actually absorb. To unpack it all, I'm joined by Professor Giles Yeo , Professor of Molecular Neuroendocrinology at the University of Cambridge, MBE, and author of the brilliant book Why Calories Don't Count. We cover: 5 reasons calorie counting matters less than we think Why "low-cal" doesn't always mean healthy…
How do you become happier? Professor Arthur Brooks describes 3 “macronutrients” for a happier life: enjoyment, satisfaction and meaning . Rather than chasing positive feelings, the idea is to build more of each into our everyday lives. We get into some really practical ways to do this, including: • Why being bored is good for your brain • The three times to put your phone away each day • How to make your downtime more meaningful • How to find more meaning through love, awe and spirituality 👤 About today’s guest: Arthur Brooks is a professor at Vanderbilt University, a senior fellow at…
I’ve been talking a lot about eating healthy high protein. And sometimes it feels like you have to choose a side. High protein or plant-focused. But both play really important roles for energy, appetite, muscle health, gut health and healthy ageing. My guest today actually describes them as a dynamic duo 🤝 They work best together. You want both on your plate, not one crowding out the other. Dominique Ludwig is an accredited nutritionist and registered Nutritional Therapy Practitioner with more than 30 years of clinical experience helping people improve their health, energy and relationship…
What if I told you that two people could eat the exact same meal, with the exact same calories, and have completely different hormonal responses because of what they believed about what they were eating? These aren't fringe findings. A growing body of evidence suggests that the way we think about our health can meaningfully impact our biology. In this episode, I'm joined by nutritionist and Sunday Times bestselling author Sarah Ann Macklin to unpack four ways our thoughts can either help or hinder our health. We explore: • How your beliefs about food can influence hormones, appetite and…
I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate. The problem is, 96% of people still don’t hit the recommended daily fibre target. Even if you eat vegetables at every meal. A salad is brilliant for micronutrients and polyphenols, but alone it’s usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease. But for a lot of people, trying to eat more fibre comes with one big problem… bloating. So today…
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…
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…
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,…
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 more Is 30g a day enough? Different…
In this episode, we're building an emotional toolki t 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…
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,…
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,…
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…
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…
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…
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…
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,…
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…
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…
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…
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,…
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. - 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…
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…
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…
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…
If exercise were a pill, it would be the most powerful drug on the planet. It protects the brain, lowers the risk of heart disease and Alzheimer’s, reduces stress, boosts energy… and yet, most of us still struggle to fit it in. Today, we’re putting together a practical, evidence-based guide to exercise for everyone. If you’re a busy parent or professional who struggles to find the time to move, we’ll show you the minimum that makes the biggest difference. If you’re older and thinking about healthy ageing, we’ll talk about protecting bone, muscle and independence as well as how to approach…
Since writing about inflammation in Eat to Beat Illness and my last book Healthy High Protein , I’ve become fascinated by how this one process connects so many of the health issues I’ve seen in thousands of patients over my career. On the one hand, inflammation is brilliant, it helps us fight infections, repair injuries, and clear out damaged or cancerous cells. But when it doesn’t switch off or is constantly triggered, it becomes a slow burn in the background, driving heart disease, cancer, dementia, and even daily struggles like joint pain, gut problems, poor sleep, skin issues, and…
Coming into this podcast my opinion was that multivitamins are just not worth it. Whether that’s for general wellbeing, cardiovascular health, sleep and especially mental health, I just was not convinced that they did anything at all. But I specifically wanted to speak with Professor Julia Rucklidge, clinical psychologist and Director of the Mental Health and Nutrition Research Lab at the University of Canterbury, because she has a very different opinion. Julia’s groundbreaking research and viral TED Talk have transformed how psychiatrists and mental health practitioners think about…
About 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 subject
The Doctor's Kitchen Podcast is a English health podcast from Dr Rupy Aujla. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.
The Melo app keeps playing with the screen off, works in the car and on your watch, wakes you to your station, and browses the whole catalogue offline. Free, no ads, no account.
