The Doctor's Kitchen Podcast

• #312 Professor Shares 6 Longevity Nutrients to Preserve Your Strength and Help You Age Better | Professor Ailsa Welch

  🎙️ In today’s episode, I’m joined by Professor Ailsa Welch, a leading expert in nutritional epidemiology at the University of East Anglia. We explore the silent yet powerful changes that begin in midlife how aging affects our muscles, bones, and metabolism, and why prevention in your 40s, 50s and 60s is key. From sarcopenia and osteoporosis to frailty and fracture risk, we unpack how these conditions interact with one another, and what the latest science says about maintaining strength and vitality as we age.We discuss ..How muscle and bone structure evolve with ageThe role of skeletal muscle in metabolising carbs, fats, and proteinKey mechanisms of aging:Chronic low-grade inflammationOxidative stressMitochondrial declineThe impact of diet on these processes, including nutrients like:Magnesium 🧂Vitamin C & E 🍊Carotenoids 🥕Protein 🥩Calcium, B12, Iron & Vitamin D💡 Most importantly, we offer practical, evidence-based advice for people in midlife and beyond: what to eat, how to move, and what to look out for when it comes to micronutrient deficiencies and supplementation.Professor Ailsa Welch led the development of dietary assessment methods for the EPIC-Study (European Prospective Investigations into Cancer and Nutrition) between 1993 & 2007. She has more than 23,000 citations!🎬 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.

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• #311 The most nutrient-dense food you can eat. Sprouts | Doug Evans

  You may have heard of the liver king, but today we have the sprout king on the show. Doug Evans is the Founder and CEO of The Sprouting Company. He was a former paratrooper in the U.S. Army’s 82nd Airborne Division and an early pioneer in the natural food industry, he authored the national bestseller The Sprout Book, and he now lives in Wonder Valley Hot Springs in Southern CaliforniaDoug is on a mission to make sprouting mainstream. After learning about sprouts as the most nutritious food on the planet, he wants everyone to get as excited about sprouting as he is.This is a fun episode where we break down a little bit about the science but also the joy around creating your own food on a counter top with the most potent ingredient we have access to. The seed.Unlocking the benefits of seeds via sprouting has been a game changer for me and my health. I use lentil, mung bean, broccoli and sunflower sprouts weekly in my meals and whenever I share them online, I always get asked about where they come from. I spoke about how to sprout in my first cook book, but now you can sprout your own using handy tools like Doug's Sprouting jars (that you can see for yourself on YouTube). You can find them in health food stores, but they’re so easy to make yourself at home, giving you access to nature's true multivitamin!🎬 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.

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• #310 The 4 Pillars of Longevity, How to Prevent Ageing and Heal | Dr Darshan Shah

  Longevity is exploding in popularity. On my recent trip to LA it’s very apparent that bio hacking has morphed into a genuine branch of medicine that legitimate medical researchers and doctors are practicing. One of those people at the forefront is Dr Darshan Shah, a board certified surgeon who has performed over 20,000 surgical operations, including trauma and complex reconstructive procedures. As a Longevity Medicine specialist, he has advised thousands of patients on how to optimize their well-being and extend their healthspan and lifespan.Dr. Shah earned his medical degree at the age of 21, becoming one of the youngest doctors in the United States. He continued his training at the Mayo Clinic, has authored numerous papers and patented medical devices. Dr. Shah’s belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.Today I sat down with Darshan at one of his Next Health Clinic branches in West Hollywood to discuss the 4 pillars of longevity, which are …Lifestyle Medicine - diet, sleep and exerciseFunctional Medicine - detoxification, emotional health, hormones, inflammationPreventative Medicine - screening for heart health, brain health and cancerLongevity medicine - peptides, supplements, IVs and more🎬 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.

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• #309 5 Ancient Practices to Help You Feel & Function Better | Dr Rupy Aujla

  Could modern life be a little too comfortable for our ancient bodies? This week, I’m exploring the idea that our 21st-century lifestyle might be mismatched with what our biology evolved for and how reintroducing a few ancient challenges could help you feel sharper, calmer, and more resilient.Without going full caveman, there are a few mild and ‘natural’ stressors that may have benefits to our bodies and considering how comfortable our lives are today, would require us to purposely reintroduce.I dive into:🍽️ Why mild hunger and thirst may be benefit (Not every craving needs a snack—your stress hormones might thank you.)🌿 How plant “toxins” are misunderstood heroes From broccoli to turmeric, these phytochemicals can trigger powerful cell protection pathways.🔥❄️ Whether saunas & cold plunges are worth the hype How short exposures to heat or cold, separately, might boost metabolism, improve circulation, and even support brain health.Today’s episode was influenced by the conversation I had with Dr Leo Pruimboom about the science of ‘intermittent living’. The benefit of these challenges isn’t in the challenge itself, it’s in the recovery. And fasting, movement, temperature, and more mirror the environments we evolved in.To enjoy the benefits of these, I don’t think it requires a complete lifestyle overhaul, I see these as gentle nudges to remind your body what it was built for. The key is dose. Not too much, not too little. Remember, this isn’t a one-size-fits-all formula. It’s a curious invitation to explore how mild, short-term stressors can unlock long-term health. These aren’t replacements for healthy habits, just small extras that might make a big difference.This area of research is still evolving. Not all ancient humans lived the same way. There wasn’t one perfect lifestyle. And while the theory behind intermittent living is fascinating, it’s not a prescription.Think of it as adding a few evolutionary ingredients back into your modern life!🎬 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.

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• #308 5 Nutrition Controversies Debated: Seed Oils, Beef Tallow, Raw Milk, Eggs, and Soy | Max Lugavere

  Nutrition today is noisy. If you spend five minutes on Instagram or YouTube, you’ll see someone telling you that seed oils are poison, soy will mess up your hormones or butter in your coffee will make you live forever.The truth is, fear sells really well. But real life is usually a bit more simple and a lot more nuanced.So, how do we make sense of all this in our day-to-day lives? That’s what we’re tackling today. I’ve got Max Lugavere with me. He’s a health and science journalist and New York Times best-selling author on a crusade to help you live longer and feel better.We don’t agree on everything, which is exactly why this will be a good one to listen to. We’re going to unpack some of the biggest myths that confuse people right now, where these ideas come from, what current research actually shows and what both of us think is a reasonable middle ground.If you’ve ever stood in the oil aisle wondering if sunflower oil is going to kill you or if you should swap it for beef tallow, stick around. Let’s get into it.🎬 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.

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