How do you become happier?

Professor Arthur Brooks describes 3 “macronutrients” for a happier life: enjoyment, satisfaction and meaning. Rather than chasing positive feelings, the idea is to build more of each into our everyday lives.

We get into some really practical ways to do this, including:

• Why being bored is good for your brain

• The three times to put your phone away each day

• How to make your downtime more meaningful

• How to find more meaning through love, awe and spirituality 

👤 About today’s guest: Arthur Brooks is a professor at Vanderbilt University, a senior fellow at Harvard Business School, a New York Times bestselling author and a leading researcher on happiness and meaning.

His latest book, The Meaning of Your Life, is out now. From the #1 New York Times bestselling author of From Strength to Strength, it's an account of how the modern world sets us up to fail at finding meaning, and a plan for finding what you seek.

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I’ve been talking a lot about eating healthy high protein. And sometimes it feels like you have to choose a side. High protein or plant-focused.

But both play really important roles for energy, appetite, muscle health, gut health and healthy ageing. 

My guest today actually describes them as a dynamic duo 🤝 They work best together. You want both on your plate, not one crowding out the other.

Dominique Ludwig is an accredited nutritionist and registered Nutritional Therapy Practitioner with more than 30 years of clinical experience helping people improve their health, energy and relationship with food.

She’s also the author of the brilliant new book ‘No-Nonsense Nutrition’, which is filled with practical, realistic advice and beautiful recipes that make healthy eating feel really achievable.

We cover:

• Protein recommendations for every meal
• Why protein becomes more important after 30
• The benefits of prioritising protein during menopause
• Top protein foods and easy 10g protein top-ups
• How to upgrade breakfasts, salads and pasta
• Whole carbs vs refined carbs
• How to lose weight without counting calories
• Building balanced plates that keep you full

🎬 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

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What if I told you that two people could eat the exact same meal, with the exact same calories, and have completely different hormonal responses because of what they believed about what they were eating?

These aren't fringe findings.

A growing body of evidence suggests that the way we think about our health can meaningfully impact our biology.

In this episode, I'm joined by nutritionist and Sunday Times bestselling author Sarah Ann Macklin to unpack four ways our thoughts can either help or hinder our health.

We explore:

• How your beliefs about food can influence hormones, appetite and metabolism

• Why the way you think about exercise may affect the health benefits you experience

• Whether your genes are really your destiny

• Why self-compassion could be one of the most powerful tools for lasting health

This is a fascinating conversation about the hidden connection between mind and body, and how changing the way we think could help shape our health for the better.

Hope you enjoy this one and find something practical you can apply to your own life.

Dr Rupy

Learn more about Sarah's work

Sarah's latest book 'Healthy Shouldn't Be This Hard' is out now

Instagram: @sarahannmacklin

YouTube: https://www.youtube.com/@livewellbewellsarah

Substack:https://sarahmacklin.substack.com/ 

Website: www.sarahannmacklin.com

Join the Doctor’s Kitchen

🎬 Watch the podcast on YouTube here

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I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate.

The problem is, 96% of people still don’t hit the recommended daily fibre target. Even if you eat vegetables at every meal. 

A salad is brilliant for micronutrients and polyphenols, but alone it’s usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease.

But for a lot of people, trying to eat more fibre comes with one big problem… bloating.

So today I’m joined by Dr Emily Leeming, former chef, registered dietitian, scientist at King’s College London and author of the new book ‘Fibre Power’, to break down how to increase fibre in a way that works for your gut.

She brings a rare combination of ongoing research, clinical practice and love for food.

We cover:

• Key signs you may not be eating enough fibre
• How to eat 30g of fibre a day without bloating
• High-fibre foods people often overlook
• The difference between high and low FODMAP foods
• Whether fibre supplements are worth it
• One fibre habit to start today

It’s a really practical episode and I hope it leaves you inspired to make a few tweaks to gently increase your fibre intake.

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What’s the healthiest way to lose weight and keep it off without counting calories?

On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s rarely that straightforward.

And that’s why I think this is a conversation for everyone. Because learning to regulate your appetite is a health skill for all of us. It shapes your energy, your metabolic health, your gut and how you feel from one day to the next.

👉 I’m joined by Dr Federica Amati, PhD, a Medical Scientist and Registered Public Health Nutritionist with over 15 years of experience in research and clinical practice. 

We take a food-first approach to fat loss by focusing on key foods that improve satiety. 

And we get into a really important and often overlooked topic. What you need to know before, during and after taking GLP-1 weight loss medications.

We talk about…

• Why ultra-processed foods drive overeating
• The benefits of quality fibre, protein and healthy fats 
• Whether skipping breakfast is helpful and how small changes in meal timing can improve your metabolic health
• How to make weight loss sustainable
• How to approach GLP-1 medications safely and effectively

The Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s by Dr Federica Amati. Release 25/06/26. (Penguin Michael Joseph, £25)

And if you’re listening and wondering how to actually put this into practice day to day, that’s really the intention behind The Doctor’s Kitchen app. Every recipe is developed and tested in your London kitchen, with the pink fridge, to be high fibre, quality protein… and delicious!

More from us

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☕️ Try Exhale Coffee here

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SHOW NOTES

This episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.

And really, anyone who wants to protect their gut, reduce stress and feel better overall.

When we think about gut health, we usually start with food… what to eat, what to cut out, which diet or supplement to try next.

And while nutrition is foundational, there’s another side we don’t talk about enough: the constant conversation between your brain and your gut 🧠💬

My guest today is Dr Rabia Topan, an NHS consultant gastroenterologist and PhD researcher specialising in disorders of gut–brain interaction like IBS. She works at The Functional Gut Clinic with people who’ve often had “normal” tests for years, but very real symptoms.

She’s also trained in cognitive behavioural hypnotherapy and yoga, bringing a practical, mind–body approach to gut health.

We cover 👇

• Breathwork techniques and why slowing your breath to around 6 breaths per minute can shift you into “rest and digest”

• What the gut–brain axis actually is

• Simple daily movements and pelvic floor exercises to support gut function

• Practical toilet training tips for children

• How cognitive reframing and gut-directed hypnotherapy can ease bloating, constipation and IBS

• One habit you can start today to calm your nervous system and support your gut every morning

🔗 Key links

• Dr Rabia’s website with resources, yoga videos and more

• Gut–brain hypnotherapy audio you can try at home

Important disclaimer: The patient mentioned in this episode gave full consent for their story to be shared.

Hope you enjoy!

Dr Rupy x

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What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.

Today, we’re unpacking simple food strategies that can support your nervous system, with a big focus on the gut-brain connection.

And I have the pleasure of chatting with Dr Miguel Toribio-Mateas to explore this topic.

He’s a clinical neuroscientist, nutrition researcher and author of the brilliant new book ‘ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System’.

He also has a fantastic way of bringing together brain health and delicious, practical food.

We cover 👇

• Why combining foods can unlock more benefits than eating them on their own

• The shift from “more fibre” to “more variety of fibre”

• Everyday foods your gut microbes thrive on that most of us under-eat

• Why how you eat matters just as much as what’s on your plate

• The surprising impact even mild dehydration can have on focus and mood

• Easy ways to upgrade meals you’re already eating, even on low-energy days

This conversation will leave you inspired to cook your way to a healthier brain. And stick around for Miguel’s slightly unusual approach to using a slow cooker to maximise the nutritional value of his food.

​​

Dr Miguel’s socials

https://drmiguelmateas.com/

https://thecreativescientist.substack.com/

http://instagram.com/drmiguelmateas

Hope you enjoy!

Dr Rupy x

🎬 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

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Hosted on Acast. See acast.com/privacy for more information.

I’m seeing fibre maxxing everywhere right now. And I think it might be one of the few trends actually worth paying attention to.

But as always, it’s not that simple.

This episode is a deep dive into fibre with Dr Karan Rajan, medical doctor and one of the most recognisable health voices online.

He’s built an audience of over 10 million people across social media, breaking down complex health topics with a mix of evidence, clarity and generous servings of humour.

We cover:

• The benefits of increasing fibre for your skin, brain, inflammation, hormones and more
• Is 30g a day enough?
• Different types of fibres and why diversity is so important
• How much fibre is too much?
• How to increase fibre without bloating
• Best high-fibre foods
• His journey creating a fibre supplement and the controversy around it

Quick disclaimer: I ask Dr Karan about his journey creating his own fibre supplement towards the end of the podcast, which is a really interesting process. I’m not affiliated in any way and, as you’ll hear, I’m still very much food first, with good quality, third party tested supplements as a top up when needed.

More from us

🎬 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.

In this episode, we're building an emotional toolkit for something a lot of us are dealing with: overwhelm.

That feeling of too much coming at you at once. The pressure to get everything right with your health, your work, your relationships and still feel like you're just about keeping your head above water.

If you've ever struggled to switch off at night, felt constantly on edge or caught yourself spiralling in your own thoughts, this is for you.

Today's guest: Dr Julie Smith 🧠

Dr Julie (@drjulie on Instagram) is a clinical psychologist and one of the most trusted voices in mental health online. Her latest book “Open When” is one of the best tools I've come across for navigating the harder moments in life. It went straight to number one and is a New York Times Bestseller.

We cover:

• What overwhelm feels like 
• Early warning signs you’re at full capacity
• Social media, comparison and people pleasing 
• The inner critic and how to change that voice
• Simple tools to regulate emotions in real time
• How to create space for your brain in a noisy world

You'll come away with a few simple tools you can use straight away. I hope you enjoy this one as much as I did.

If you're more of a visual person, the analogy Dr Julie shows us on YouTube is one I won't forget 👇

🎬 Watch the podcast on YouTube here

📱 Download The Doctor’s Kitchen app

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☕️ Try Exhale Coffee here

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If there are five people in a room with eczema, they’re probably all dealing with it for completely different reasons.

And that’s something we don’t talk about enough.

Eczema, acne, psoriasis… these are rarely just skin issues. They’re often a reflection of what’s happening inside the body, particularly in the gut.

So instead of just asking what to put on your skin, this episode is about asking a better question. What’s actually driving this underneath?

My guest today is Farzanah Nasser, a registered nutritionist and certified functional medicine practitioner specialising in gut health, immune health and chronic skin conditions.

She works with people every day, dealing with long-standing skin issues using a practical, gut-first approach.

She’s also the author of “The Everyday High-Fibre Plan”, full of simple, gut-friendly recipes… including those cookies on the table if you’re watching on YouTube 👀

We cover 👇🏽

• How gut health impacts skin conditions like eczema, acne and psoriasis
• A functional medicine approach to eczema
• How to build your meals for better skin health
• Foods that support liver function 
• Whether food sensitivity tests are worth it
• Farzanah’s personal journey with psoriasis
• Tips to reduce bloating when increasing fibre

🎬 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.