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Download The Doctor’s Kitchen app here  Today’s episode is a part 2 to the episode where I discussed the studies used to create the Mental Health goal on the app. I specifically spoke about dietary patterns and nutrients related to supporting mental health as well as how we used this information to create recipes. On this episode I want to discuss our ability to listen to our internal organs through the cues and signals they send and look at food through a more integrative lens, giving consideration to the pleasure associated with eating and sharing meals. We also asked our lovely newsletter subscribers who get my “eat, read, listen” every week, to talk about their experiences looking after their mental health, the barriers they face and some practical tips to integrate this knowledge into everyday life. Today you’ll learn about: Interoception The beauty and pleasure of food The main take-aways from the nutrition research  Tips and hacks from the community about how to instil these values in your day to day If you enjoy this episode let us know and maybe we’ll do another one on a different topic! You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

Why do we sleep? It seems like such a luxury, an evolutionary oversight, a privilege some might say? But on today’s episode with Professor Russel Foster you’ll learn about why sleep is having a renaissance in both the way we think about it as a means to health as well as how the workforce should embrace it for enhanced creativity and productivity . Russell Foster is Professor of Circadian Neuroscience, Director of the Sleep and Circadian Neuroscience Institute (SCNi) and Head of the Nuffield Laboratory of Ophthalmology at the University of Oxford. His latest book “Life Time” is a fantastic dive into everything circadian clock related and I absolutely loved it. Today we talk about: What Circadian rhythms are Sleep pressure Why we sleep and what happens when we sleep The concept of circadian ‘entrainment’ How the visual system interacts with the brain The suprachiasmatic nuclei (SNC) as the master clock How to figure our your chronotype Sleep, shift work and mental health Chronotherapeutics Professors Russels top 10 tips for ‘entraining’ your clock You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

Can when you eat be as important as what you eat? My next guest thinks so, and has spent his academic career studying the effects of circadian rhythm on everything from heart disease, exercise capacity, cognitive health and diabetes. Satchin Panda, PhD is a professor at The Salk Institute in La Jolla, California. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. In preclinical animal models he discovered that consuming all calories within a consistent 8-12 hours also known as Time-restricted feeding can sustain daily rhythms.  One of the commonest topics I’m asked about is whether TRE or eating within rigid windows is advisable, and so I was fortunate to spend some time with Dr Panda himself whose research I’ve been privy to for many years. Studies have shown that this practical tool can prevent or even reverse chronic diseases and increase lifespan and today you’ll learn about: What circadian rhythms areThe biggest drivers to rhythm - eating, light, exerciseEating strategies for shift workers When is the best time of day for ExerciseWhether grazing on food within a TRE window is advisableHow we separate the effect of TRE from a calorie deficitThe history of circadian scienceHow we use mice to research circadian rhythmsHow disrupting rhythm causes diabetes - effects of time-restricted eating on glucose metabolism. Why giving your gut a rest is importantThe benefits of intermittent fasting to insulin, your gut, inflammation and fat breakdown You can find my guests book “The Circadian Diabetes Code” in all good book stores and the links to Satchin’s website and app are on www.thedoctorskitchen.com too. You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

You can download The Doctor’s Kitchen app for free here. Modern work is defined by a relentless barrage of incoming messages and back-and-forth digital conversations. What this creates is a state of constant, anxious chatter in which nobody can disconnect. In addition to this inability to unplug, is a squeezing of our cognitive bandwidth to perform substantive work. The type of work that really matters. We have become so used to an inbox-driven workday that it’s hard to imagine alternatives. And that’s why I’m speaking with computer science professor Cal Newport today who makes the case that our current approach to work is broken and why digital minimalism is so important. Cal is a NY Times bestselling author of several books, including, most recently, A World Without Email, Digital Minimalism, and Deep Work. Many of his articles from his column in the New Yorker and his weekly newsletter have inspired me to create a better working environment for me, my staff with the goal of promoting mental wellbeing and happiness which is why it was such a pleasure to have him on the show today. His latest book, A World Without Email provides a bold vision for liberating workers from the tyranny of the inbox, and unleashing a new era of productivity. You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

Download the Doctor’s Kitchen app here. **Explicit Language warning** Why do families drive us mad? And can we ever aspire to create a family environment that is functional or ‘ideal’? To help explore these questions I have Julia Samuel MBE on the podcast today to help explain why there is no such thing as ‘the perfect’ family. And actually it’s through pain and even productive fighting that we can have rich, joyful and fulfilling family experiences that emotionally develop us. ​​Julia Samuel, MBE, is a leading British psychotherapist and the author of the Sunday Times bestsellers 'This Too Shall Pass' and 'Grief Works'. During the last thirty years, she has worked first for the NHS and then in private practice, and she is Founder Patron of Child Bereavement UK and a Vice President of the British Association for Counselling and Psychotherapy. She features regularly in the national media and has presented the podcasts A Living Loss and Grief Works. Today we discuss: The concepts of love as medicineWhy our food is particularly hardwired in our memoriesThe universality of our experiences show that we are not alone. How we can examine “Inherited family patterns” and prevent traumaWhy “Emotional connection is a basic human need”The importance of self compassionHow family is the single most important influence on a child’s life and outcomes You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Julia’s Socials: Website: https://juliasamuel.co.uk Instagram: @juliasamuelmbe See acast.com/privacy for privacy and opt-out information.

Download the podcast recipe of the week. Precision Medicine is a hot topic. So to talk about this in a bit more detail with some one who is putting these new technologies into practice I decided to speak with one of the few integrative gastroenterologists in the world. Marvin Singh, MD, is the Founder of Precisione Clinic and one of only a few Integrative Gastroenterologists in the United States. He is currently a Diplomate and Member of the Board of the American Board of Integrative Medicine and the first Director of Integrative Gastroenterology at the Susan Samueli Integrative Health Institute at the University of California Irvine, previously having served as a faculty member at UCLA and Johns Hopkins University. He is the author of the brand-new book, Rescue Your Health, and he has co-edited the textbook of Integrative Gastroenterology. Today we talk about how Marvin had some of the best training in the world but struggled to take care of patients and himself. We talk about: The approach to taking care of a patient if you had 60 minutes with themMarvin’s approach to testing with specific regard to Stool testingMetabolomic testingMitochondrial assessmentsCT Calcium scoresVisceral adipose Tissue scans You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Connect with our guest Dr Marvin Singh Facebook: @DrMarvinSingh Instagram: @DrMarvinSingh Twitter: @DrMarvinSingh Websites:  www.rescueyourhealth.com www.precisioneclinic.com www.drmarvinsingh.com See acast.com/privacy for privacy and opt-out information.

Download The Doctor’s Kitchen app here. We need to revolutionise our understanding of pain. Most of us hold on to the false belief that pain is a measure of tissue damage, a ‘detector’ of physical injury. But I’m speaking to Dr Monty Lyman who argues that pain is a ‘protector’ rather than a ‘detector’. Dr Monty Lyman is a medical doctor and research fellow at the University of Oxford and his first book, The Remarkable Life of the Skin, was shortlisted for the 2019 Royal Society Science Book Prize, was a Radio 4 ‘Book of the Week’ and a Sunday Times ‘Book of the Year’. Today, Monty and I discuss:  What is pain really? His personal journey of dealing with pain from IBS How hypnotherapy and homoeopathy might work to reduce pain Why loneliness and lack of community can lead to pain The concept of neuroplasticity How movement, visualisation and education can help reduce and rewire our relationship with pain In his new piece of work “The Painful Truth”, he beautifully presents a collection of patient stories, personal experiences and evidence base for a more nuanced understanding of pain and I highly recommend it as a read. You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Connect with Dr Monty Lyman On Twitter: @monty_lyman On Instagram: @monty.lyman On his website: https://www.montylyman.com/books See acast.com/privacy for privacy and opt-out information.

You can download The Doctor’s Kitchen app https://apple.co/3G0zC0Z for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. My guest today is health coach and former paediatrician Dr Orlena Kerek who works with many clients to help them lead healthier lives and teach their kids healthy living habits. This is going to be an episode that will help busy parents with childhood nutrition and particularly those who have ‘picky eaters’. Today we talk about: What picky eating is and why it’s so commonHow demonstration, routines and systems can helpWhy repetition is kingOur changing tastebuds through child and adulthoodTwo week rebootsThe keys behind habit changeCreating a vision of what the healthiest version of you looks like You can check out Orlena’s books and content at https://www.drorlena.com And if you’re in the market for habit change, check out my weekly newsletter “Eat, Listen, Read” newsletter, that you can subscribe to on our website We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

Download The Doctor’s Kitchen app here. Today I’m having a wonderful conversation with one of my good friends Dr Rangan Chatterjee. Many of you will know him through his best selling books, podcasts and TV shows and I’ve had the pleasure of watching him succeed through the arc of both his career and his personal life which talk about quite a bit today. You can tell when Rangan and I get together it’s hard to stop us talking. In fact, we’d only just wrapped up a 2.5 hour chat on his podcast before we recorded this one which goes for a similar amount of time, but I truly think you’ll find some nuggets of gold in this conversation between us, and Rangan opens up even more today than I’ve heard him do on other podcasts. 'Happy Mind, Happy Life' is a masterfully written book, deceptively simple in its writing and full of tips, insights and practices that I personally use to maintain a happy state of mind. Today we talk about: A reintroduction into Rangan and how he moved into a different way of practicing medicineHow we find and maintain happiness Daily practices that can help your state of mindMorning routinesHow friction in relationships is necessary for growthAddictions and how we fill voids with foodThe process of writing books You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 14 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Rangan's Socials https://drchatterjee.com https://www.instagram.com/drchatterjee/ https://twitter.com/drchatterjeeuk https://www.facebook.com/DrChatterjee/ https://www.youtube.com/channel/UCDnwlb3IQDPJtFysPUJbDFQ/videos See acast.com/privacy for privacy and opt-out information.

Download the app here. Today’s episode is all about how to strengthen your immune system and it’s epic. We chat about how the immune system evolves, how a strong immune system is determined by nutrition, stress and our environment, as well as practical tools, supplements and foods to strengthen your immunity. Dr Jenna Macciochi is an expert immunologist with over 20 years experience. She specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease, and is on a mission to break down the science behind our health and share the secrets of how to be well. Today we talk about: Creating an immunobiographyImmunometabolism and our MitochondriaThe damage that sugar can have on immunitySupplements to look into such as zinc, vitamin C, turmeric, garlicWe also talk about: Oregano oil, Honey, N-acetylcysteine 600mgHow winter spices protect you from viruses via quorum sensor inhibitionBeta Glucans in mushrooms, cruciferous vegetablesOur home environment and reducing our body burden This is a packed episode, you’ll love Jenna’s book on immunity here: Your Blueprint for Strong Immunity and she’s just such a pleasure to chat to. I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is my easy ‘Mushroom Bourguignon’ which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me) You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 7 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Connect with Jenna here: NEW BOOK: Your Blueprint for Strong Immunity FIRST BOOK: Immunity: The Science of Staying Well  Website www.drjennamacciochi.com Instagram www.instagram.com/dr_jenna_macciochi Twitter www.twitter.com/drjmacc See acast.com/privacy for privacy and opt-out information.

You’re in for an amazing ride with Pam Warhurst CBE. If you don’t know her from the classic TED Talk “How we can eat our landscapes”, please do give it a watch. It raises the hairs on the back of my neck every time I listen to it. Pam is literally the most inspiring, enthusiastic and engaging speaker I know. And wow, she knows how to start a revolution through conversation. Pam has believed in the potential of the individual to work with others towards a kinder future for all for many years. As co-founder of Incredible Edible, an international initiative that began in Northern England, she uses the Trojan horse of local food growing to demonstrate the power of small actions in bringing about major cultural shifts. By growing food locally on unused land, sharing the food skills that exist across the community and supporting local sticky money economies, the Incredible Edible movement has demonstrated that citizens activism moves folks from bystanders into local investors of time and resource. What started in a working class market town called Todmorden, has now sprung activism across the globe. I really hope Pam’s story inspires you to a. Consider growing in your local community and b. Start a revolution yourself. If there’s something you’re passionate about or want to change let Pam inspire you with her own words: “We the people could lead the way. We could stop being done to and start doing. We could stop waiting for those leaders to be brave, and get on creating that kinder future for ourselves.” Our podcast recipe of the week, is my easy ‘Jersey Royal Traybake’  which you can find on the website at www.thedoctorskitchen.com plus hundreds more on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me) You can download The Doctor’s Kitchen app for free to get access to all of our recipes, with specific suggestions tailored to your health needs and new recipes added every month. We’ve had some amazing feedback so far and we have new features being added all the time - check it out with a 7 day free trial too. Do check out this week’s “Eat, Listen, Read” newsletter, that you can subscribe to on our website - where I send you a recipe to cook as well as some mindfully curated media to help you have a healthier, happier week. We would love to get your feedback on the subject matter of these episodes - please do let me know on our social media pages (Instagram, Facebook & Twitter) what you think,and give us a 5* rating on your podcast player if you enjoyed today’s episode. Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ See acast.com/privacy for privacy and opt-out information.

Download the Doctor’s Kitchen App here - https://apple.co/3G0zC0Z Today’s deep dive is all to do with Mental Health. Forgive me if the initial part of this pod is a bit too basic, but I think it’s important to get the fundamentals right, give you an understanding of the mechanisms by which food can impact mental health, the current state of studies looking at dietary patterns and mental health as well as calling out some specific nutrients. I’m doing a new thing which is our podcast recipe of the week, a recipe that reflects the topic of conversation on the pod! This week’s recipe is the Chickpea Stew with Almond Picada which you can find on the app here: https://apple.co/3G0zC0Z (iphone only, android users please bear with me) Check out the recipes and app here: https://apple.co/3G0zC0Z Join the newsletter and 7 day meal plan here: https://thedoctorskitchen.com/newsletter/ Check out the socials here: https://www.instagram.com/doctors_kitchen/ Sources: We used links and digital object identifiers to make the list easier to go through. Fruits and vegetables consumption and risk of depression - Systematic review and meta-analysis doi:10.1017/S0007114518000697 British journal of nutrition (2018) Fish consumption and risk of depression - Systematic review and meta-analysis Asia-Pacific psychiatry (2018) Good reviews: Diet and depression: exploring the biological mechanisms of action (Marx et al. 2021) https://doi.org/10.1038/s41380-020-00925-x Nutritional psychiatry: the present state of the evidence (Marx et al.2017) doi:10.1017/S0029665117002026 Good guidelines Processed foods https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/ Fats - why we need some fats and the guidelines for saturated and trans fats https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/ See acast.com/privacy for privacy and opt-out information.