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 for a very cute but very demanding newborn.

In this episode, I’m walking you through the daily and weekly habits, shared by some of our amazing guests, that have actually stuck. The ones that help me feel better, think more clearly and stay grounded, no matter what the week throws at me.

Episodes referenced in this podcast:

• Ep #281 with TJ Power - Digital devices and mental health
• Ep #291 - Prof Leigh Breen - Exercising for older adults
• Ep #6 - Dr Michael Farquar - Sleep for Night shift workers
• Ep #282 - Dr Kiran Chopra - Exercise strategies for longevity
• Ep #193 with Johann Hari - Why You Can't Focus
• Ep #267 with Dr Louisa Nicola - Sleep health and how to optimise your brain

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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 fine
• Why gut health is linked to bloating, fatigue, brain fog and more
• What “leaky gut” actually means
• Can you test for leaky gut, and are the online kits worth it
• My favourite foods for a healthy gut

For gut-friendly recipes, check out our collection in the Doctor’s Kitchen app and website – all designed with fibre, polyphenols and plant variety in mind to support a healthy gut.

👉 https://tdk.link/gut-health-recipes

Papers referenced

https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/#S10 https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00416-7/fulltext https://pubmed.ncbi.nlm.nih.gov/29519916/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8427160/#s1

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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 span, it’s critical to keeping inflammation in balance which could extend to longevity benefits. But what about fluoride in toothpaste, mouth washes, antibacterial gums and prebiotic flossing?

Today, I’m joined by Dr Victoria Sampson - a functional dentist and researcher who’s changing how we think about oral health. She’s helping us understand that the mouth isn’t separate from the rest of the body, it’s also where chronic disease shows up.

Today we’ll discuss:

👄 The 5 signs your mouth is trying to tell you about your health

🧠 What your oral health reveals about your brain, heart and gut

🦷 How to care for your mouth in under 5 minutes a day

👩🏽‍⚕️ The daily routine a dentist wants you to follow

💦 Why saliva is much more important than you think

🔬Whether we should be testing our ‘oral microbiome’?

We’ll also talk about why I’m going to be adding propolis, mouth taping, chewing gum and tongue scraping to my regime. If you’re interested in learning more about Dr Victoria’s clinic and tests, check the show notes or head to https://thslabs.co.uk

Oral Microbiome Test (ORALIS-1): https://thslabs.co.uk/

@Drvictoriasampson

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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 only evidence-based, but deeply human. I hope you find something in this episode that resonates with you, whether it’s a small shift, a fresh perspective or a reminder to care of yourself.

You’ll hear from:

• TJ Power, neuroscientist
• Dr Romayne Gadelrab, Consultant Psychiatrist
• Julia Samuel, psychotherapist
• Kiran Chopra, Sport and Exercise Physiologist
• Dr Megan Rossi, dietitian & researcher
• Drew Ramsey, Psychiatrist
• Dr. Amrita Vijay, researcher
• Dr Miguel Toribio-Mateas, neuroscientist

I’ll be giving you the low down on food and mental health to kick off the episode too!

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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 immune system plays a critical role in how we feel, our risk of disease and how well we age.

Dr Jenna Macciochi is an immunologist specialising in the intersection of nutrition, movement, mind-body practices and lifestyle with the immune system in health and disease.

She’s also a brilliant science communicator who has a beautiful way of weaving science with story. In her new book, Immune to Age, Dr Jenna reframes immunity not as a fortress that springs into action, but as a lifelong partner guiding us through the seasons of our lives from the day we’re born to the way we age.

We dive into:

• Why inflammation is not just good or bad
• How your immune system changes with age
• What to focus on in your 20s, 40s and beyond
• The role of inflammation, infection and stress in ageing
• Supplements like creatine, collagen, taurine, peptides and nootropic mushrooms

Follow @dr_jenna_macciochi and preorder the book “Immune to Age”

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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 support overall health can also help manage inflammation, immune function and allergy symptoms. They’re not always as quick as taking a capsule, but they can make a real difference over time.

In this episode, I'm sharing:

• Why seasonal allergies seem to be getting worse
• The role and potential risks of antihistamines
• 5 daily habits that could ease allergy/hay fever symptoms

Quick note about nettle: I didn't find much strong research, but that doesn't mean it couldn't help some people. It just shows how much more there is to learn.

Sources

• Antihistamines: Sue et al. J Allergy Clin Immunol Pract. 2024. PMID: 38935035.
• Vitamin D: Malik et al. European Respiratory Journal. 2015
• Dietary diversity: Nakamoto et al. Asia Pacific Journal of Clinical Nutrition. 2019
• Fibre: Sdona et al. Clinical and translational allergy. 2022
• Polyphenols, chlorophyll, quercetin, vitamins C, D and E: Pellow et al. Complement Ther Med. 2020
• Fruits & vegetables: Kusunoki et al. Pediatr Allergy Immunol. 2017 | Oh et al. Pediatr Allergy Immunol. 2020
• Probiotics: Ried et al. Frontiers in Nutrition. 2022
• Ginger & curcumin: Yamprasert et al. BMC Complement Med Ther. 2020 | Wu et al. Ann Allergy Asthma Immunol. 2016
• Saline rinse: Wang et al. Allergologia et Immunopathologia. 2020
• Steam inhalation: Vathanophas et al. Asian Pac J Allergy Immunol. 2021

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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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