In this minisode of The Neuro Experience, I sit down with Dr. Rupy Aujla — NHS doctor, author, and founder of The Doctor’s Kitchen — to break down the science behind fiber and why it’s one of the most underrated tools for preventing heart disease and inflammation.

This episode features highlights from our full conversation, which premiered August 5th, 2025. Watch the full episode here → https://www.youtube.com/watch?v=Jay-Sg2sg6s

Connect with Dr. Rupy Aujla:

Website: The Doctor’s Kitchen

Instagram: @doctors_kitchen

Books: The Doctor’s Kitchen & Eat to Beat Illness

***

00:18 – The TikTok “fiber maxxing” trend explained

00:42 – How to transition from low-fiber to high-fiber safely

01:02 – How fiber binds cholesterol and removes it from the body

01:26 – Feeding your gut microbes: the real reason fiber matters

02:10 – What short-chain fatty acids do for inflammation and longevity

03:00 – How fiber increases LDL receptor activity in the liver

03:42 – How 60 days of high-fiber eating lowers ApoB and LDL

04:03 – The “Portfolio Diet” that rivals statins

05:08 – The best fiber-rich foods: oats, barley, soy, nuts, seeds

06:14 – What to know about oats, glyphosate, and processing

07:16 – The perfect high-fiber breakfast recipe

07:53 – How food can match statin effects (and go beyond)

09:10 – The one daily change to reduce heart attack and stroke risk

09:26 – Dr. Rupy’s B.B.G.S. formula for everyday health

10:13 – How fiber diversity transforms cholesterol and gut health

***

I’m Louisa Nicola — clinical neurophysiologist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

Learn more about your ad choices. Visit megaphone.fm/adchoices