Protein is one of our three macronutrients and increasingly getting traction as being really important to our long term health. In this episode I look at why it’s so important to make sure we get enough and the right type.

Sugar equivalent chart for carbohydrates: https://lowcarbfreshwell.com/what-is-a-low-carb-lifestyle/dr-unwins-sugar-infographics/

Leptin and ghrelin: https://www.healthline.com/nutrition/leptin-101

Macronutrients: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/macronutrients

Trans-fats: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114

10000 proteins (our proteome): https://pmc.ncbi.nlm.nih.gov/articles/PMC4889822/

Sarcopenia: https://my.clevelandclinic.org/health/diseases/23167-sarcopenia

Nitrites and cancer: https://www.theguardian.com/society/2022/dec/27/too-much-nitrite-cured-meat-brings-clear-risk-of-cancer-say-scientists

Protein and reduced cognitive decline: https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline

Doctors Kitchen protein calculator (Dr Rupy Aujla): https://www.thedoctorskitchen.com/protein_calculator.php

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Air pollution is a huge cause of death killing 8 million people worldwide each year. Its effects are damaging to most of our body systems yet is an ‘invisible’ threat to us. In this episode I look at what we can do to minimise our exposure to air pollutants in and out of the home.

WHO guidelines: https://www.who.int/publications/i/item/9789240034228

Pesticides and Parkinson’s Disease: https://pubmed.ncbi.nlm.nih.gov/32919961/

Air pollution and non-communicable diseases: https://pmc.ncbi.nlm.nih.gov/articles/PMC6904854/

Smoke control at home: https://www.gov.uk/smoke-control-area-rules

Carpets and health: https://pmc.ncbi.nlm.nih.gov/articles/PMC5858259/

Mould and illness: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231651/

Plants and air purification: https://pmc.ncbi.nlm.nih.gov/articles/PMC8279815/

My report for the BBC from Hong Kong on air pollution comparing types: https://www.bbc.co.uk/news/av/health-35885569

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Magnesium is an important mineral for our health and in this episode I look at why it has become a silent public health issue in recent years. I cover where magnesium comes from, why deficiency has become so prevalent and what to do about it. 

Food sources of magnesium: https://nutritionsource.hsph.harvard.edu/magnesium/

Sublinical magnesium deficiency: https://openheart.bmj.com/content/5/1/e000668

Getting enough magnesium and why blood testing is often inaccurate: https://pmc.ncbi.nlm.nih.gov/articles/PMC6316205/

An old study about CO2 and plant mineralisation: https://pubmed.ncbi.nlm.nih.gov/24867639/

The decline of plant nutrition: https://pubmed.ncbi.nlm.nih.gov/36336557/

Vitamin D and magnesium: https://www.sciencedirect.com/science/article/abs/pii/S0899900722000867

A campaign for remineralising soil: https://www.remineralize.org/

Examine.com - evidence based information on supplements 

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In this episode I go back to the basics of how to get themes out now your GP appointment beyond the obvious. Medicine is increasingly complex and time is often short with the doctor. Here are my tips for an effective use of appointments in 2025.

Links:

Why men don’t gp to the doctor - https://www.bowelresearchuk.org/latest-news/why-dont-men-go-to-see-their-doctors/

Hello My Name is: https://www.hellomynameis.org.uk/

Continuity: https://www.pulsetoday.co.uk/news/workload/continuity-of-care-more-productive-than-access-driven-gp-models-study-suggests/

Giving the doctor a good history: https://www.forbes.com/sites/carolynmcclanahan/2019/01/19/how-to-give-a-good-medical-history-to-get-better-health-care/

Reasonable adjustments: https://www.mind.org.uk/information-support/legal-rights/disability-discrimination/reasonable-adjustments/

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Infections of the urinary tract are a daily occurrence but there is much more to them than meets the eye. In this episode I go through some of the conditions that affect the kidney and bladder and what we can do to keep them healthy.

Cystitis: https://www.healthline.com/health/cystitis

Benign prostate enlargement: https://www.nhs.uk/conditions/prostate-enlargement/

Urethritis: https://www.medicalnewstoday.com/articles/264903

Bladder cancer symptoms: https://www.mdanderson.org/cancerwise/how-i-knew-i-had-bladder-cancer---3-survivors--first-symptoms.h00-159701490.html

Kidney stone diet: https://www.healthline.com/health/kidney-stone-diet

Chronic kidney disease: https://www.nhs.uk/conditions/kidney-disease/

Bladder and pelvic muscle exercises: https://my.clevelandclinic.org/health/articles/14611-kegel-exercises

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Wellness is big. But it really divides opinion. Some think of it as extreme aesthetic procedures or unnecessary fad diets whereas others regard it as essential maintenance.

I explore what wellness really means in this episode.

——

Links:

The GWI and wellness definitions: https://globalwellnessinstitute.org/

Wellness vs wellbeing: https://www.gallup.com/workplace/340202/wellness-wellbeing-difference.aspx

Kelp and the thyroid: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750240/

When wellness goes wrong: https://www.theguardian.com/lifeandstyle/2024/mar/31/the-wellness-instagrammer-who-learned-to-let-go

BBL: https://www.bbc.co.uk/news/uk-england-norfolk-66798236

Gluten antibodies and neurological disease: https://www.sth.nhs.uk/news/2020/11/23/new-breakthrough-diagnostic-test-leads-to-earlier-detection-of-neurological-damage-caused-by-gluten-sensitivity/

Stress and heart rhythm issues: https://www.ahajournals.org/doi/10.1161/JAHA.123.032414

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In this episode I look at a huge study from the USA which looked at over 700,000 people to find which habits lead others to increased lifespan.

I discuss the limitations of the study but also some universal habits we could all potentially benefit from.

The study: https://www.sciencedirect.com/science/article/pii/S000291652366280X?via%3Dihub

Study summary: https://pubmed.ncbi.nlm.nih.gov/38065710/

Exercise benefits: https://www.healthline.com/nutrition/10-benefits-of-exercise

All Trials (Ben Goldacre): https://www.alltrials.net/

The latest on the opioid crisis: https://www.bbc.co.uk/news/world-us-canada-65764307. (The dramatisations of this story, Painkiller and Dopesick are both available to watch on Netflix)

What is an observational study?: https://www.mrcctu.ucl.ac.uk/patients-public/about-clinical-trials/what-is-an-observational-study/

O Sleep (by Handel): https://www.youtube.com/watch?v=kJr5Uvi7fM4

Plant-based diets: https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00877-2

A framework to help create or break habits:

https://www.glamourmagazine.co.uk/article/the-health-fix-dr-ayan-panja-new-years-resolutions

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This year instead of wanting to take on new habits and do more I want to let go of things that are holding me back. In true Health Fix style it’s all about Too Little vs Too Much and I am shedding the too much bits!

Toxic behaviours by others, phones in the morning, all or nothing and forgiveness all feature.

Links: 

Marie Kondo and KonMari: https://konmari.com/

Boundary setting: https://psychcentral.com/relationships/what-are-personal-boundaries-how-do-i-get-some

Forgiveness vs moving on: https://www.psychologytoday.com/gb/blog/the-forgiving-life/201809/is-there-difference-between-forgiving-and-moving

Comparisons with others: https://www.psychologytoday.com/gb/articles/201711/the-comparison-trap

Changing an all or nothing mindset: https://chadd.org/adhd-weekly/replace-an-all-or-nothing-mindset-with-balanced-thinking/

Phone use in the morning: https://www.fielding.edu/how-morning-phone-habits-shape-productivity-and-well-being/#

BUY THE HEALTH FIX PAPERBACK NOW: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

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There is consensus on how reflection is good for mental health as well as productivity but how can we easily make time for it on the modern world?

In this episode at this reflective time of year I look at how we might be able to do it little and often.

The power of self-reflection: https://hbr.org/2022/03/dont-underestimate-the-power-of-self-reflection

Journalling benefits: https://psychcentral.com/lib/the-health-benefits-of-journaling

Reflection and productivity: https://www.library.hbs.edu/working-knowledge/the-pause-that-brings-peace-and-productivity

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In this episode I cover the different type so anaemia as I have found it can cause much confusion and there are so many different types, from mild iron deficiency to types that can be life threatening. 

Iron deficiency anaemia: https://www.nhs.uk/conditions/iron-deficiency-anaemia/

Bone marrow: https://my.clevelandclinic.org/health/body/22818-bone-marrow

Haem and non haem iron: https://www.mkuh.nhs.uk/patient-information-leaflet/good-sources-of-iron

Vitamin C and iron: https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair

Aplastic anaemia: https://www.gosh.nhs.uk/conditions-and-treatments/conditions-we-treat/aplastic-anaemia/

Pernicious anaemia: https://my.clevelandclinic.org/health/diseases/22377-pernicious-anemia

Anaemia of chronic disease: https://my.clevelandclinic.org/health/diseases/14477-anemia-of-chronic-disease

MCV on a blood count: https://medlineplus.gov/lab-tests/mcv-mean-corpuscular-volume/

Leukaemia: 

https://www.cancerresearchuk.org/about-cancer/leukaemia

Haemolytic anaemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/hemolytic-anemia

Sickle cell disease: https://www.nhs.uk/conditions/sickle-cell-disease/

Thalassemia: https://my.clevelandclinic.org/health/diseases/14508-thalassemias

Iron diet sheet: https://kingstonhospital.nhs.uk/information/iron-diet-sheet/

Eating your greens: https://pubmed.ncbi.nlm.nih.gov/34034049/

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