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 source

Whether 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.

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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-3
• Why 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 Guide

Doctors Kitchen Bread

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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 research

Plus, 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

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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 profiles
• PDCAAS & 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 profile
• How much protein per meal? – Ideal targets and what it looks like on a plate

🏋️‍♀️ Resistance Training & Muscle Strength

• Why strength training is essential for overall health
• Pre- and post-workout nutrition on a plant-based diet
• Does 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 diet
• Common mistakes when transitioning to plant protein
• How to add more protein to meals like pasta, curries, and stir-fries

Sophie 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

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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 health

We’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. Squat

2. Deadlift

3. Bench or Chest Press

4. Pull Up

5. Lunges / Farmers Walk

6. Planks

And 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

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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 them
• And 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

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Hosted on Acast. See acast.com/privacy for more information.

“High protein” has turned into a bit of a marketing buzzword. I’m seeing it plastered on everything from snack bars to cereals and even crisps. Is this actually necessary?

Are we getting enough protein in our diet, or are some of us actually under-consuming this vital macronutrient? Do we need supplements and powders or are whole foods enough? And what about the debate between animal based proteins and plant based?

That’s why I’ve put everything I’ve gleaned from the research and years of cooking into my new book, Healthy High Protein, which is out tomorrow.

I’m sitting down with our Science Content Lead, Sakina, to share my take on some of these big questions about protein.

We’ll discuss:

• Why I think the protein guidelines are set too low
• How eating more protein affects brain health, metabolic health and energy
• How to eat more protein in a healthy way that supports your gut and reduces inflammation
• Plus, my favourite protein sources and how I use them in recipes

Buy 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.