The Doctor's Kitchen Podcast

If you ordered a steak at a restaurant are you essentially ordering a heart attack or a nutrient-rich whole food?

Few foods spark more debate than red meat. It’s been blamed for heart disease, cancer and diabetes, but some people praise it for being high in iron, zinc, vitamin B12 and quality protein. So, if you add red meat to your plate is it helpful or harmful?

Whether you eat meat or avoid it, I think you’ll find today’s ...

Are you truly allergic to dairy or just intolerant? Can headaches, joint pain or fatigue be signs of hidden allergies? And what about those online food intolerance tests? Can you trust them?

In this episode, Dr Helen brings clarity and evidence to the confusing world of food allergies, intolerances and sensitivities.

We cover:

• 🧠 Whether allergies can show up as migraines, fatigue, gut issues or mood changes
• 🔬 Why allergy ...

Have you ever wondered if some people simply have a fast metabolism? You know the kind of people that seem to be able to eat anything and still maintain a healthy weight? Does your metabolism slow as you age? What about the effect of the menopause? And are intermittent fasting and certain supplements evidence based ways to speed up your metabolism?

These are the questions I put to Dr Adam Collins, researcher at University of Sur...

Up to 40% of cancers are attributable to modifiable risk factors, including diet, obesity, alcohol, tobacco use, and physical inactivity. The WCRF estimates that about 1 in 3 cancer cases in high-income countries could be prevented by healthier diets, maintaining a healthy weight, and regular physical activity. And according to the National Cancer Institute in the US, physical inactivity is a recognized risk factor for colon, breas...

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 simp...

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 mean...

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...

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...

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 an...

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 e...

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...

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 cons...

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 an...

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 ...

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 ...

Before we dive in, my new cookbook Healthy High Protein is out now…and it’s a Sunday Times bestseller! I'm super proud of this book and hope you love it too. You can get your copy here.

We know it can be hard to keep up with hours of podcast content every week. In fact, over the past couple of months alone, we’ve shared more than 48 hours of conversations!

So in today’s episode, we’ve distilled some of the key takeaways to sa...

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 pesti...

“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...

Feeding children can feel like a minefield. When should you start weaning, what should you start with, how to handle fussy eaters, and whether certain foods should be avoided altogether? In this episode with Charlotte Stirling-Reed, we’re diving into the science and practicalities of feeding babies, toddlers, and beyond to help parents feel more confident and less overwhelmed .. like me!

We explore weaning from the ground up, co...