Wondering if fasting is sustainable long-term? This week, Kate celebrated her sixth 'fastiversary' – six years since she tried fasting for the first time. In a deeply personal and heartfelt podcast, she pays tribute to her mum, explores why kindness and self-care matter in weight loss, and reveals the big secret she's been hiding...

Me at the Harrogate Crime Festival - my secret life as a thriller author revealed!

It's my sixth fastiverary this month - 6 years since I started intermittent fasting. This month, my mum also died.

My mum Barbara as an 18-year-old student nurse in 1959.

It's made me think about what we are here for, how to look after each other, and what we leave behind. In this very personal podcast, I explore why caring for yourself is the key to sustainable changes, why our governments need to do much more to support healthy eating, and how important it is to do what we can to stay happy and well - but why, ultimately, we can only do so much.

Plus I want to tell you what I'm doing next - and share the secret many 5:2 folks have no idea about…

Tiny olives on the tree my mum bought as a house-warming gift seven years ago.

My secret....? Yes, my first thriller is available for pre-order here in the UK and here for international delivery. This is what it's all about...

In her eyes, no-one is innocent...

Georgia Sage has a gift: she can see evil in people. As a courtroom artist she uses her skills to help condemn those who commit terrible crimes. After all, her own brutal past means she knows innocence is even rarer than justice.

ut when she is drawn back into the trial that defined her career, a case of twisted family betrayal, she realises her own reckless pursuit of justice may have helped the guilty go free.

As Georgia gets closer to the truth behind the Slater family, something happens that threatens not only her career - but even her own sanity. At first, she fears her guilt around the events of her terrible childhood is finally coming back to haunt her. The truth turns out to be even more terrifying . . .

Important Note:

This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn't follow fast: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.

This site does contain links to some affiliate sites (at no cost to you). We cannot check or verify all external sites which can be changed or removed at any time, and those links are provided for information only.

Today's podcast is all about you - we asked our Facebook group members for their questions about gut health, diet, 5:2 fasting and more.

We're covering a great range of topics, including the ketogenic diet, how to bring the gut back to good health after surgery and medication, and the ideal timing for enjoying kefir and fruit.

We even look at the thorny topic of cellulite - with the answers supplied by Kate along with Helen Phadnis, our dirty diet registered dietitian and expert in all things food and health related.

You can buy the polybiotic Vivomixx (a cheaper version of #VSL3) via Amazon or other stores.

For an overview of ketogenic diets, read this balanced article.

Find out more about cellulite and possible approaches to reducing it.

Kate's Dirty Diet plan combines her experience and knowledge with loads more tips from Helen.

You can buy The Dirty Diet book here for UK delivery.

Or here for international delivery.

Important Note:

This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn't follow fast: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.

This site does contain links to some affiliate sites (at no cost to you). We cannot check or verify all external sites which can be changed or removed at any time, and those links are provided for information only.

On today's podcast, we're talking about one of the most common problems to affect the gut – and what we can do about it to make IBS less irritating… as a lifelong sufferer, Dirty Diet and 5:2 author Kate shares what she's learned about calming a sensitive gut, while registered dietitian Helen Phadnis looks at medical and diet approaches to improving this common and distressing condition.

We cover everything from low-FODMAP diets to peppermint tea (and the stronger version, oil capsules, which as Kate reports can have unexpected effects). We also chat about the mental connection to IBS and how to improve that without feeling responsible or even more stressed out.

To find out more about low-FODMAP diets and find a trained dietitian, visit the King's College site.

Helen offers consultations via her website, in person or online via video.

You can try yoga poses which may help with IBS.

This is a user-friendly guide to research on the pros and cons of trying to improve IBS with probiotics.

Kate used Vivomixx (which is basically the same as #VSL 3 but a little cheaper) to help her IBS: read more. https://amzn.to/2Am1sbC

You can buy The Dirty Diet book here for UK delivery.

Or here for international delivery.

In today's podcast, Kate talks about how she stumbled on a new chocolate that could help your gut.

She talks to Andrew Marten of Ohso chocolate about how his own IBS was the trigger to changing direction and launching chocolate bars. Find out why chocolate can get more good bacteria to your gut better than yogurt or kefir, the pleasures of eating miniature bars, and why peppermint is a very domineering flavour.

Find out more at ohso.com and see the website for 25% off your first order (UK listeners).

NB: This is not a sponsored podcast - Kate just liked the chocolate (and did get a free taste!)

'Live' foods which add back the good bacteria are the perfect way to 'eat dirty' – and dairy kefir can be a delicious way to enjoy the benefits. It used to be tricky to get hold of, but now different brands are appearing in the chiller cabinet, as well as in specialist health shops.

In this episode, Kate talks to Ciaran Adam, who helped to develop a range of new kefirs for The Collective Dairy in London. He talks about how our current 'clean' lives may not be good for our health – and how fermented foods like kefir make a positive difference. Plus why fruit plus kefir can be an explosive combination…

Read more at The Collective Dairy.

If you're on a mission to improve your diet – and those friendly bacteria – then raw pickles like sauerkraut and kimchi are one of the easiest ways to add the good guys back in. And in this edition, Kate chats to Mendel of Loving Foods in Manchester, whose journey to improve his eczema led to the creation of a whole new family business.

Mendel talks us through the best ways to make probiotic foods, including:

• The importance of burping your pickles;
• The world of ferments from Japan to India;
• Fermented drinks including the 'champagne' of Tibet.

We also debate the best use of kimchi and kraut (my money is on a cheese toastie) and learn why cabbage, turmeric and black pepper combine to form the perfect pick-me-up in a jar.

Loving Foods also helped with their tips on fermenting veggies in The Dirty Diet book. You can buy their products from Amazon and direct from their website, as well as in health food stores (mostly in NW England, but now they've got new premises, the distribution is expanding).

Sign up for your FREE blueprint

And buy The Dirty Diet book here.

Important Note:

This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn't follow fast: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.

In today's Quick and Dirty podcast on a single topic. Kate explores the D in Dirty - which is all about diversity, especially veg and fruit - how adding more variety and quantity into your diet will reap terrific benefits - and give your tastebuds and friendly gut bacteria a treat!

Kate suggests practical ways to increase your consumption. She talks through options for:

Brilliant breakfasts and brunches;

Lunches to look forward to;

Evening meals that end your day on a high!

Plus why eating your greens - and reds, yellows, purples and whites - doesn't have to be expensive or time-consuming.

In this interview with Dr Lesley Hoyles from Imperial College in London, you'll hear all about the gut microbiome – the collection of bacteria and other micro organisms that co-exist with us in our guts, and influence so many aspects of our health.

The balance of bugs is affected by countless things, from how you were born, to the antibiotics you've taken, and whether you eat live yogurt or onions.

Lesley gives us a tour of research into the gut microbiome and how it's set to change the medical world. Plus we talk about getting dirty in childhood, weight gain in farm animals, and the one transplant you don't want to search for on YouTube…

Lesley runs the Bugs in your Guts Twitter account - well worth following - and the other ones she recommends for great information about microbiology and health are:

Gutmicrobiotaforhealth

Isappscience.org/science-of-microbiomes

Britishgut.org

Americangut.org

Prof. Jonathan Eisen's Microbiomania and Overselling the Microbiome

If you want to nurture your own microbes, The Dirty Diet is for you. You can read Lesley's take on the future, plus lots more practical advice on looking after your friendly bacteria – and keeping the bad ones in check – in The Dirty Diet.

Sign up for your FREE Dirty Diet blueprint & news to help keep your gut healthy

Or buy The Dirty Diet book here for UK delivery.

And here for international delivery.

In today's episode Helen and Kate talk dirty about carbohydrates – why they're an essential part of our diet, and why cutting them out is so difficult to maintain. We also reveal our own top of the pops when it comes to starchy carbs… and talk about exciting new research on 5:2/Dirty Diet-style fasting and how it may benefit our health.

Featuring Kate Harrison and dietitian Helen Phadnis - also known as NomNomNerd! Carbs are fuel for the body - and the fibre they contain fuels our friendly gut bacteria too. But they've been demonised on many diets, so Helen explains their role in nutrition. Kate also tells how low-carb was only ever a short-term fad for her.

Plus we reveal the simple cooking method that helps carbs become even tastier - and more beneficial to your microbiome.

Kate also talks through the results of new research showing the potential health benefits of intermittent fasting, carried out by the University of Surrey. You can read more about that here or download the full (technical but interesting) PDF.

If the talk of oats has made you want to tuck in, there's a free recipe for my very delicious Dirty Diet style choc-cherry granola in the Blueprint, Sign up for it here - it's completely free.

You can buy The Dirty Diet book here for UK delivery.

Or here for international delivery.

Bread has had such a bad press lately – we talk to a campaigning baker who has found ways to enjoy her own produce despite a sensitivity to wheat. Discover the secrets of good bread and why it has a place in your diet.

If you're boggled by bread or afraid of Big Bad Gluten, this podcast is a must-listen. Because bread and other grains can form a brilliant part of a healthy diet for most of us.

In this interview with micro-baker Frances Reid, we learn:

• Why time is the most important ingredient when it comes to great bread;
• How Frances swapped working for a charity for baking dozens of loaves in her ordinary oven;
• How she's managed her own sensitivities so she can still enjoy her own creations.

• Why it's almost impossible to kill off your starter;
• Why a loaf will change depending on where in your home you let it rise;
• How sourdough croissants are a labour of love.

Plus how to find good bread if you don't have time to bake your own. And Kate talks about her own experiments with sourdough baking – and the tips she includes in The Dirty Diet: Ditch the Guilt, Love your Food.