Sleep is one of the most important activities of daily living so on this episode I invite sleep medicine expert Dr Michael Farquhar to discuss the impact of eating (and what time we eat) on sleep quality.

We also delve into a discussion about fasting, the effect of poor sleep on health (particularly shift workers) and why defining when you choose to eat could have health benefits. We round up with actionable tips on how you can ‘Eat on Time’ every day.

We talk about:

• What happens when we sleep, what are the mechanisms, do we still not know why we sleep
• How eating can positively or negatively affect our sleep pattern
• Does it affect circadian rhythm? Cortisol, melatonin, Noradrenalin
• What kind of hormonal effects do we see when we sleep?
• How long does it take to reset the clock

Fasting:

• What is fasting?
• Different types of fasting that are most popular
• Are we meant to fast from an evolutionary point of view?
• What happens during a fast at a physiological level and will the effects be different depending on the person fasting?
• Health effects of fasting
• Why is fasting becoming popular?
• Why constant eating could be harmful and related to lifestyle diseases
• How to fast responsibly and what things to look out for if you do?

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

My guest on this really fun episode is one of the most knowledgeable nutrition experts in the UK.

He’s written his own book on digestive health, co-authored chapters in textbooks on cardiovascular health and has worked as clinical lead for education in a number of institutions.

We have a chat about plant focused diets, the actual similarities between all dietary strategies available and the bigger picture for most of the population which is to EAT MORE PLANTS.

We talk about:

• Diet types including Paleo, Vegan, Atkins and Mediterranean - and their similarities
• Why diets largely consistent of plants are the healthiest
• Studies that demonstrate protection against major diseases
• Research into Mediterranean diet
• Inclusion of meat in diets
• Is red meat harmful
• What should I be eating?
• Should I become Vegetarian or Vegan for health reasons?
• Inclusion of dairy in diets
• Plant based protein and inclusion in diet

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

Today's show features my good friend Gut health researcher Dr Megan Rossi from Kings College London who has a specialist interest in the gut.

We discuss what gut health refers to, the microbes lining our digestive system and what effects these have on general health.

In essence the perfect person to give us the lowdown on gut health and what we need to be doing.

We talk about:

• What’s the deal with gut health, is it a real thing and should you be bothered
• An introduction to the microbiome – the population of microbes that live in and around our bodies, largely concentrated in our large intestines
• A whistle stop tour through the research that lead to the microbiome
• What types of microbes are there?
• The difference in microbe populations and associations with diseases
• What are the the future applications of microbiome focused treatments in emergency, community care and autoimmune disease
• Testing our microbiome
• How fibre, rather than protein, is actually much more lacking in diets
• How to spot fibre on the supermarket shelves and where to get sources
• Key ways of enhancing your diet including additional fibre rich foods, approach to medication and lifestyle factors

You can find Megan @guthealthdoctor on Instagram and at https://www.drmeganrossi.com/

In my book there is a whole section on fibre plus I teach you more about the science behind gut health as well as lots of delicious recipes! amzn.to/2yHihb5

Insta: @doctors_kitchen

www.thedoctorskitchen.com

YouTube: The Doctor's Kitchen

Twitter: @doctors_kitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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

I invite Public health researcher from the “WHO collaboration centre for public health training and education at Imperial College London”, Alexandra Swaka to discuss the concept of eating more whole foods. What does eating 'whole' actually mean? Are there clear health benefits for eating more whole foods? Could this be the answer to our public health crisis of lifestyle disease as well as actionable tips for how you can eat more 'whole' every day.

We discuss the concept of eating more whole foods. What does eating whole actually mean?

Are there clear health benefits for eating more whole foods? Could this be the answer to our public health crisis of lifestyle disease as well as some actionable tips for how you can eat more ‘whole’; every day.

We talk about:

• What does eating whole actually mean?
• What are the benefits of eating less processed and convenience foods?
• Supplements
• Why convenience food is not always the best
• Health powders, sprinkles, bars, juices, smoothies, teas - are they beneficial?
• What alternatives are just as good if not BETTER than the expensive stuff?
• Fibre and micronutrient content
• How do we do this on a budget?
• Preparing food from scratch and easy time saving hacks
• What is the difference between eating Whole cooked vs Raw?
• To food prep or not to food prep?

You can find the amazing Alexandra Swaka @alexandra.swaka on Instagram and more about her work at Imperial https://www.imperial.ac.uk/school-public-health/primary-care-and-public-health/teaching/whocc/

In my cookbook I teach you a multitude of ways to cook whole foods and explain the benefits of them too! amzn.to/2yHihb5

Insta: @doctorskitchen www.thedoctorskitchen.com YouTube: The Doctor's Kitchen Twitter: @doctorskitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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

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

Welcome to The Doctor’s Kitchen Podcast which is all about helping people live happier and healthier lives using food and lifestyle medicine principles.

The first episode is an introduction to ME, Dr Rupy. Who am I? What kind of medicine do I practice and how did I start a love affair with food?

In this episode I'll tell you about my personal story with food and medicine and give you a heads up on what's to come in this series.

• I talk about my personal health story
• The power of food and lifestyle medicine
• What I believe the future of medicine should look like and how we get there
• What the first series is all about, “The principles of Healthy Eating”

Check out The Doctor's Kitchen book that accompanies this series: amzn.to/2yHihb5

Insta: @doctorskitchen www.thedoctorskitchen.com YouTube: The Doctor's Kitchen Twitter: @doctorskitchen

Music: Canals by Jaokim Karud from the Chillhop Essentials Summer 2016 collection. Used under Creative Commons.

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

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