In today’s solo episode and I’ll be talking about insulin resistance, how this impacts your risk of disease and why insulin resistance could drive many chronic conditions and why certain lifestyle measures work for improving metabolic health.
By the end of the episode you will understand:
The relationship between IR and disease The importance of sugar balance in the body What insulin is and how insulin works What happens when we become resistant to insulin What are the causes of IR What we can do to become more insulin sensitive and ultimately prevent disease


#197 Improving metabolic health and insulin resistance

The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today. 
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life. 
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
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Today’s snacksize Doctor’s Kitchen podcast is all about conflict aversion and how that permeates into our behaviours in adulthood. If you’re anything like me, I hate conflict and actively avoid it. 
But leaning into the uncomfortableness of what is a normal product of problem solving, is an important skill that we should all practice. Whether it’s at work, in friendships or in romantic relationships, resolving conflicts is a necessary exercise.
This clip is taken from the full episode #107 about building exceptional relationships with David Bradford and Carole Robin, authors of the brilliant book ‘Connect’.


Snacksize 18: How to resolve conflicts

I have the Queen of Spice from Ren’s Kitchen on the show today talking about everything to do with sourcing and investing in the best spices for your food, not just from a nutritional standpoint, but a flavour perspective too. 
I’ve always been a fan of spices for their medicinal properties, but today I was blown away by how much Ren taught me about spices and I was shocked at how different spices can taste in their raw whole form.
Ren has been in the spice business for years and has some of the best chefs and restaurants use her spices. Tom Kerridge, Bubala, Palomar, Raffles hotel, Ottolenghi to name a few.
Remember, spices add diversity to your plate – they count as 1/4 point each and we’re aiming for 30 different plant points a week! Even used in small amounts, the addition of spices is suggested to improve gut microbiome composition and reduce markers of inflammation. Plus they have been part of the diet of human populations for thousands of years and add a ton of flavour.
Today we talk what we’re doing WRONG when using spices, what Ren has taught people in her cooking classes and how to source correctly and how to spot the best spices in the market.
You can find out more about Ren and Rens Pantry on her website renspantry.com. 


#246 How to choose the best Spices with Ren Patel

Karen O’Donoghue is a champion for not only better bread, but also better food quality, choices and better growing methods.
You can hear the passion in Karens message and I love her commitment to the craft of sourcing, fermenting and baking. She’s a force, and I love her energy. I think you will too.
Soaking and sprouting is clearly something Karen believes we should be doing more of. And if I think back to traditional methods of cooking in my families kitchen, these vital steps are things that we wouldn’t have skipped. 
Soaking peas, nuts and seeds. Combining specific spices and herbs with them. This is an artform that increases the nutritional value of our food, but is rapidly being lost as we move toward more convenience and speed. Something that I realise I’m guilty of myself in todays podcast.
Karen and her company, Happy Tummy Co inform people about the need to spend more on health, invest in the soil and re-engage with the food supply. I love the message and the enthusiasm. As uncomfortable as it may be to hear the hard truths presented in an unforgiving way, I think sometimes it’s important to hear the message in it’s raw form.
You can check out Karen’s bread, recipes and idyllic bakery in Ireland at www.thehappytummyco.com PLUS, we cooked up her scones and an incredible Teff porridge in the studio that you can find on YouTube. 

 

BONUS Make Better Bread with Karen O’Donoghue

Today’s snacksize Doctor’s Kitchen podcast is all about embracing the framework and mechanisms that drive both change and inaction. If you understand the drivers of both, then behaviour change becomes a lot easier.
Understand the blockers and motivators for your desired outcome and intentionally design the perfect environment bit by bit. Journaling is a great practice for this and it’s something that I’ve been putting into practice more recently as I try and carve out time to write my next book.
This clip is taken from the full episode #100 Four Lifestyle Equations Everyone needs to know, where I talk about a selection of formulas that I try and put into practice each day.

 

Snacksize 17: How to overcome resistance to habits

Johann Hari is back on the podcast today and he looks completely different to the last time I saw him. He’s lost an incredible amount of weight, his face looks completely different and it’s all because of a drug you’ve probably already heard of. Ozempic.
Also known as GLP-1 agonists, these drugs were initially used by doctors like myself in General Practice for type 2 diabetics, but have now found a use case to treat obesity.
For over a year, Johann has been self treating with the drugs and diving into the history of how these drugs were discovered and utilised. From the lab to the pharmaceutical companies & the doctors surgery to the popular pages of celebrity gossip columns; Johann tells the full story without shying away from the potentially dangerous reality of the sideffects and risks of these popular medications.
We talk about: What Ozepmic and similar drugs do to your brain and gut How it impacts addiction to food and other substances What the potential risks are including cancer, pancreatitis and bowel obstruction Why UPF and obesity are the main concern
You can purchase Johann’s newest book, ‘Magic Pill: The Extraordinary Benefits and Disturbing Risks of the New Weight Loss Drugs’, available on 2nd May 2024, here: https://amzn.to/3Ulz2UB   Johann Hari is a New York Times best-selling author, his books include, ‘Chasing the Scream’, ‘Lost Connections’, and ‘Stolen Focus’. He has written for the world’s leading newspapers and magazines, and has twice been named ‘National Newspaper Journalist of the Year’ by Amnesty International.

 

#197 Improving metabolic health and insulin resistance

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