In this episode, I sit down with Dr. Rupy Aujla, an NHS GP and the founder of The Doctor’s Kitchen, an app that includes doctor-approved recipes to cook at home. In this conversation, we dive into why cardiovascular disease remains the #1 killer worldwide, the connection between cholesterol and heart health, how fiber acts as a “magical nutrient” for the body, how to introduce it into your daily meals, and the role of lifestyle choices in preventing illness and supporting long-term brain and heart health.
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About Dr. Rupy Aujla:
After suffering a significant heart condition, he dove deep into the science of nutritional medicine and was able to reverse his condition through food and lifestyle. In 2015, he launched The Doctor’s Kitchen as a way to teach people how to cook their way to better health and to showcase the medicinal effects of eating well. The incredible “Doctor’s Kitchen” cooking app has over 1000 delicious, science-backed recipes and 20 brand new ones added each month. There’s also a handy meal planner that will personalise recipes based on your preferences. It actually suggested a delicious looking salmon poached in harissa coconut sauce, and olive and date braised chicken, which suit my personal dietary needs and all sound great.
You can download and use the app completely for free using this link.
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I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.
My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.
If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.
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Topics:
00:02:43: Lipid panels & overlooked markers
00:05:21: Atherosclerosis explained
00:08:13: Misleading “normal” cholesterol panels
00:10:48: Why heart disease remains #1 killer & prevention timeline
00:12:51: Cholesterol & Alzheimer’s; LDL targets for brain health
00:15:12: Cholesterol causality, very low LDL safety
00:19:23: Statins & pharmacological interventions
00:26:02: Ultra-processed foods & saturated fats
00:29:26: Fiber’s role in lowering LDL
00:32:05: How fiber binds bile acids & removes cholesterol
00:33:29: Gut microbiome & short-chain fatty acids from fiber
00:35:05: Lowering ApoB, LDL by eating plant-rich foods, portfolio diet
00:37:15: Oats & heart health
00:41:51: Pesticides in fruits and vegetables
00:45:37: Eggs and cholesterol
00:48:18: Soy
00:53:55: Balanced eating
00:57:40: Stress, sleep & cardiovascular disease
00:59:55: Memorable patient stories, family member with stent
01:04:04: How to reduce risk of heart attack or stroke with diet
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