Can food really shape your brain? Chartered psychologist Kimberley Wilson on the science of nutrition, mood and mental health.

We treat the brain and the body as if they’re two different projects. A cardiologist for the heart, a gastroenterologist for the gut, a psychologist for the mind. But the brain is an organ, oxygenated by the same blood, fed by the same nutrients, and shaped by the same lifestyle as everything else.

As “brain health” becomes the next wellness buzzword and the internet is flooded with gut-brain axis claims, supplement pitches and mood-food promises, working out what’s actually supported by evidence has never been harder.

In this episode, Dr Frankie is joined by chartered psychologist and MSc-qualified nutritionist Kimberley Wilson, author of How to Build a Healthy Brain and Unprocessed, for a grounded, evidence-based conversation on what food, sleep, stress and movement actually do to your brain - and where the popular claims fall apart.

Drawing on more than a decade of clinical work, including seven years running the therapy service at Europe’s largest women’s prison, Kimberley explains where the science is strong, where it’s overstated, and why looking after your brain is about far more than doing a crossword.

In this episode, you’ll learn:

Timestamps:

00:00 Why We Can’t Separate the Brain from the Body

01:42 What Working in a Women’s Prison Taught Her About Nutrition and Behaviour

04:30 The Ultra-Processed Food Problem: What It Does to Your Brain

06:51 Insulin Resistance, Type 3 Diabetes and Dementia Risk

10:41 Why Healthy Life Expectancy in the UK Is So Low

13:19 Sleep as a Jet Wash for the Brain

16:12 Exercise, Brain Volume and Building Cognitive Reserve

19:28 Why the Benefits of Movement Are Independent of Weight Loss

22:00 The Gut-Brain Axis: What’s Real and What’s Overhyped

25:25 The 90% Serotonin Myth — and What It Actually Means

31:57 Why We Reach for Sugar When We’re Stressed

34:00 The Milkshake and Horror Movie Experiment

36:14 What Alcohol Really Does to Your Brain

38:11 The Red Wine Myth and the J-Curve Explained

39:52 Why the Mediterranean Diet Has the Strongest Data

42:25 The Truth About Blueberries and “Brain Foods”

46:05 The Reversed Flynn Effect: Are We Getting Less Intelligent?

50:04 Mindfulness and Gratitude — Fluffy or Physiological?

52:07 When Mindfulness Isn’t the Right Tool

55:41 Three Practical Tips for Building a Healthier Brain

Your brain isn’t a separate machine sitting on top of your body. It’s an organ, and it responds to the same things every other organ does - what you eat, how you sleep, how you move, and how you handle stress.

The evidence doesn’t support magic foods, single supplements, or one-size-fits-all fixes. It points, consistently, to overall dietary patterns, physical activity, sleep quality and social connection as the levers that actually matter for long-term brain health.

Connect with Kimberley Wilson

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

Follow Dr Frankie Jackson-Spence on Instagram: @drfrankiejs

https://www.instagram.com/drfrankiejs/

FOLLOW Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/

If you enjoyed this episode, please subscribe, leave a review and share it with someone who’s tired of oversimplified “brain food” advice.

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Are ultra-processed foods really THAT bad? Dietitian Nichola Ludlam-Raine separates fact from fiction.

Ultra-processed foods (UPFs) have become one of the biggest talking points in nutrition. They're often blamed for obesity, heart disease, type 2 diabetes, gut health issues, and even poor mental wellbeing. But what does the evidence actually show?

As 'no UPF' products flood supermarket shelves and social media amplifies fear around food, separating evidence from hype has never been more difficult.

In this episode, Dr Frankie is joined by specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed Food, for a balanced, evidence-based conversation on what ultra-processed foods actually are, what the research shows, and how to make healthier food choices without unnecessary fear or restriction.

With over 16 years of experience across the NHS and private practice, Nichola explains where the evidence is strong, where it remains uncertain, and why your overall dietary pattern matters far more than any single ingredient.

• What ultra-processed foods actually are and how they differ from processed foods.
• What the evidence says about obesity, diabetes, heart disease, and mental wellbeing.
• Whether additives and emulsifiers are really harming your gut.
• Why much of the current evidence is observational and how to interpret it.
• How UPFs influence appetite, cravings, and satiety.
• The role of sleep, stress, exercise, and overall diet quality.
• Whether oat milk, protein bars, protein powders, and convenience foods deserve their bad reputation.
• Plant-based processed foods vs animal-based options.
• Simple, realistic ways to improve your diet without becoming overwhelmed.

Ultra-processed foods aren't inherently ‘good’ or ‘bad,’ and they aren't the sole cause of chronic disease.

The bigger issue is when they crowd out foods rich in fibre, protein, and essential nutrients. Rather than focusing on individual additives, the evidence consistently shows that overall dietary patterns have the greatest impact on long-term health.

Connect with Nichola Ludlam-Raine

Instagram: https://www.instagram.com/nicsnutrition/?hl=en

Website: https://nicsnutrition.com/

Follow Dr Frankie Jackson-Spence on Instagram: @drfrankiejs

https://www.instagram.com/drfrankiejs/

Follow Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/

If you enjoyed this episode, please subscribe, leave a review and share it with someone trying to make sense of the ultra-processed food debate.

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Pilates is everywhere. Reformer studios are popping up on every corner, social media is full of ‘Pilates body’, content, and it’s often positioned as a smarter, more supportive alternative to traditional gym training.

But what does the science actually say?

Can Pilates build muscle? Is Reformer Pilates enough for strength and fitness? Does it really improve posture and back pain? And how does Pilates compare with weights, cardio and HIIT when it comes to long-term health and longevity?

In this episode of Vision of Health, Dr Frankie Jackson-Spence is joined by physiotherapist, Pilates educator and author Tracy Ward to unpack the science behind one of the world’s most popular forms of movement.

Tracy is the founder of Freshly Centered, a physiotherapy-led Pilates platform focused on women’s health and evidence-based movement. With degrees in Biomedical Science and Physiotherapy, more than 15 years of teaching experience and a background in global Pilates education, she brings a research-led perspective to a space often shaped by trends and aesthetics.

Together, they explore what Pilates does particularly well, where it has limitations, and how it fits alongside strength training, cardio, HIIT and walking for long-term health.

What you’ll learn

• The evidence behind Pilates for strength, posture, mobility and back pain
• Whether Pilates can build muscle and improve strength on its own
• Reformer Pilates vs mat Pilates - what’s the difference?
• Pilates, body composition, ‘toning’ and fat loss
• How Pilates compares with weights and cardio for fitness and longevity
• Whether Pilates is enough for bone density, metabolic health and cardiovascular fitness
• Pilates for chronic pain, injury rehabilitation and recovery
• How often you need to do Pilates to see results
• The truth behind common Pilates and wellness claims, including cortisol and stress
• Pilates during pregnancy, postnatal recovery and menopause
• How to combine Pilates, walking, cardio and weights into a balanced weekly routine

Pilates can be a powerful tool for strength, mobility and movement control - but it doesn’t have to be an either/or when it comes to exercise.

This episode cuts through the hype to explore where Pilates genuinely fits into a healthy, sustainable approach to movement, fitness and longevity.

Learn more about Tracy and Freshly Centered: https://www.freshlycentered.com/about/

Follow Tracy on Instagram: https://www.instagram.com/freshlycentered/?hl=en

Follow Dr Frankie Jackson-Spence on Instagram: https://www.instagram.com/drfrankiejs/

Follow Vision of Health on Instagram: https://www.instagram.com/visionofhealthpod/

If you found this episode useful, share it with a friend who’s trying to make sense of the Pilates boom or wondering how to build a balanced exercise routine for long-term health.

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Ozempic, Wegovy and Mounjaro are changing the conversation around obesity and weight management. For many people, GLP-1 receptor agonists can mean less hunger, fewer cravings and relief from the constant “food noise” that can make weight loss feel impossible.

But as these medicines become more mainstream, the conversation is becoming more complex. Weight loss is not automatically the same as better health - and when appetite drops, it can become harder to eat enough protein, fibre and essential micronutrients, while protecting muscle mass matters more than ever.

In this episode of Vision of Health, Dr Frankie Jackson-Spence is joined by nutrition therapist Ian Marber, author of The GLP-1 Handbook, to look beyond the headlines. They explore how GLP-1 medications such as Ozempic and Mounjaro work, who they may be suitable for, the nutritional considerations during treatment, and how to use them as part of a sustainable approach to long-term health.

With more than 25 years of clinical experience, including a practice on London’s Harley Street, Ian brings a practical and grounded perspective to one of the biggest conversations in modern health.

• What happens nutritionally when people start eating significantly less. 
• Why protein intake and maintaining muscle mass are so important during weight loss. 
• How rapid weight loss can affect metabolism and body composition. 
• Why fibre, micronutrients and overall diet quality matter when taking GLP-1s. 
• What a realistic and balanced approach to eating can look like during treatment. 
• Why resistance training plays an important role alongside medication. 
• What happens when people stop taking GLP-1 medications and why weight regain is common. 
• Practical ways to help reduce the risk of rebound weight gain. 
• What to consider before starting a GLP-1 medication. 
• Why obesity remains such a major global health issue. 
• How GLP-1 medications moved from diabetes treatment into mainstream weight management. 
• Whether weight gain is really about willpower or whether biology plays a much bigger role. 
• How these medications affect appetite and the brain's response to food. 
• The potential health benefits beyond weight loss, including metabolic and heart health. 
• Who these medications may be suitable for and who they may not be suitable for. 

GLP-1 medications can be powerful tools, but they are not the whole picture. What you eat, how you move and how you maintain muscle all matter too.

The goal isn't simply to lose weight. It's to support your health and build something that lasts.

Learn More About Ian Marber: Ian Marber's website

Follow Ian on Instagram: @ianmarber_

Follow Dr Frankie Jackson-Spence: @drfrankiejs

And don’t forget to follow Vision of Health on Instagram too: @visionofhealthpod

If you learnt something from this episode, share it with someone who is trying to understand GLP-1 medications such as Ozempic and Mounjaro, how they work and whether they might be right for them.

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Periods aren't just about bleeding or fertility, they can offer important clues about your overall health. Yet millions of women are taught to put up with symptoms like painful periods, heavy bleeding and exhaustion, while social media is full of advice on hormone balancing, cycle syncing and ‘fixing’ your hormones with little regard for the evidence.

In this episode of Vision of Health, Dr Frankie sits down with Dr Hazel Wallace, former NHS doctor, registered nutritionist, founder of The Food Medic and bestselling author of 'The Female Factor' and 'Not Just a Period', to unpack what your menstrual cycle is really telling you.

From recognising the signs that something isn't right to understanding how nutrition, movement and lifestyle can influence how you feel throughout the month, Hazel shares the science behind working with your cycle rather than fearing it.

In this episode, we explore:

- Why your menstrual cycle can be an important indicator of your overall health.

- What actually happens throughout the menstrual cycle and why there's more to it than your period.

- The menstrual symptoms that deserve investigation rather than being dismissed as ‘normal’.

- What heavy bleeding, painful periods and irregular cycles can tell you.

- How nutrition can support energy, PMS and menstrual health.

- Why your gut can behave differently during your period.

- What the evidence really says about cycle syncing and exercise.

- How hormonal changes can affect mood, energy and body image.

- PMS vs PMDD: when cyclical mood changes become something more serious.

- The truth behind PillTok, hormonal contraception and common hormone myths.

- What we know about ‘hormone disruptors’, microplastics and fertility.

- Why women's health inequalities persist and how to advocate for yourself when you don't feel heard.

Your menstrual cycle is more than a monthly inconvenience. It's a potential monthly report card for your health.

Understanding what's normal for you, recognising changes and knowing when to seek help can make it easier to advocate for your health, without getting pulled into the fear and misinformation that dominates so much of the online conversation around hormones

Learn more about Dr Hazel Wallace

Website: https://www.thefoodmedic.co.uk/

Instagram: @drhazelwallace

Follow Dr Frankie Jackson-Spence

Instagram: @drfrankiejs

https://www.instagram.com/drfrankiejs/

Follow Vision of Health

Instagram: @visionofhealthpod

https://www.instagram.com/visionofhealthpod/

If you found this episode helpful, share it with someone who wants to better understand their periods, hormones and overall health.

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

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

Gut health is one of the biggest wellness trends of the decade, but separating fact from fiction has never been harder.

From microbiome tests and probiotic supplements to ‘30 plants a week’ and the latest GutTok trends, we're constantly told there are new ways to improve digestion, energy and even mental wellbeing. But with so much information online, it can be hard to separate good science from good marketing.

In this episode of Vision of Health, Dr Frankie is joined by gut health scientist, dietitian, former chef and bestselling author Dr Emily Leeming to unpack what the evidence really says about gut health.

Dr Emily holds a PhD in gut health and works as a scientist at King's College London, researching the microbiome and its links to digestion, metabolism, mental health and overall health. She is the author of Genius Gut and Fibre Power and is known for turning complex research into practical advice that people can actually use.

Together, they explore what a healthy gut really looks like, how the gut-brain axis works, and the everyday habits that have the biggest impact on your microbiome. They also tackle some of the biggest questions people are asking, from whether microbiome testing is worth it to the truth about probiotics, antibiotics, bloating, constipation and gut ‘resets’.

In this episode you'll learn:

- What gut health actually means and how to recognise it beyond the trends.

- The simple habits that make the biggest difference to your gut health.

- How the gut-brain axis influences stress, mood and digestion.

- Why bloating and constipation do not always mean poor gut health.

- Whether microbiome testing and probiotics are worth your money.

- How antibiotics affect the gut microbiome.

- Why fibre is one of the most important nutrients for gut and metabolic health.

- How sleep, stress and daily routines shape your gut health.

- The link between the microbiome, hormones and women's health.

- The biggest gut health myths that are still spreading online.

Gut health is complex, but improving it doesn't have to be. This episode cuts through the noise to focus on the simple, evidence-based habits that really make a difference.

Follow Dr Frankie Jackson-Spence:

@drfrankiejs

https://www.instagram.com/drfrankiejs/

Follow Vision of Health on Instagram:

https://www.instagram.com/visionofhealthpod

Learn more about Dr Emily Leeming:

https://www.emilyleeming.com/

Follow Dr Emily Leeming on Instagram:

https://www.instagram.com/dremilyleeming/

If you enjoyed this episode, share it with someone who's feeling overwhelmed by gut health advice or wondering whether they really need expensive tests and supplements.

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

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

Money is one of the most persistent sources of stress people carry, often silently and sometimes for years.

It affects sleep, anxiety levels, relationships and even how we make everyday decisions. Yet most of us were never actually taught how money works. We’re given a payslip, a tax code you have never questioned, maybe a pension, and expected to just ‘figure it out’ as we go.

Then add social media, constant comparison, targeted ads, and endless ‘must-have’ triggers and it becomes easy to feel like you’re already behind before you’ve even begun. 

In this episode of Vision of Health, Dr Frankie explores why money feels so overwhelming and what it actually takes to feel more in control of it.

Dr Frankie is joined by chartered accountant and financial educator Abigail Foster, author of The Money Manual. Alongside her work in practice, she also teaches financial education in schools, helping young people build confidence with money from an early age.

Together, we break down what most people were never taught, from understanding payslips and tax codes, to building savings, managing debt, and making long-term decisions without feeling lost or overwhelmed.

A grounded, practical conversation designed to take money from confusing and emotional, to simple and manageable.

What you’ll learn:

• Why so many people enter adulthood without ever learning the financial basics. 
• Why feeling ‘bad with money’ is usually about education, not ability. 
• Why money is such a major source of stress, even for working adults. 
• The hidden everyday habits that quietly increase financial stress. 
• The first small step to take if you avoid looking at your finances. 
• How to build a simple budgeting system that actually works in real life. 
• What ‘paying yourself first’ means and how to start, even on a low income. 
• Whether ‘little treat’ culture actually matters financially. 
• What a ‘freedom fund’ or emergency pot is and why it changes decision-making.
• Whether saving or investing should come first. 
• How to start investing with small amounts, even as a beginner. 
• The trade-offs between saving for a home and investing long term. 
• What to do if you are in debt and feel stuck or ashamed. 
• Simple habits that build financial control over time. 
• Why better financial education could change outcomes for the next generation. 

Most financial stress does not come from income alone but from uncertainty. Once people understand the basics, money stops feeling so emotional and starts feeling more structured and manageable. This episode is not about being perfect with money. It is about building enough understanding to make better decisions, one step at a time.

Watch the full episode on YouTube:

Follow Dr Frankie Jackson-Spence: @drfrankiejs

https://www.instagram.com/drfrankiejs/

To learn more about Abigail Foster:

https://abifoster.com/

Follow Abigail Foster on Instagram:

https://www.instagram.com/abigailrosefoster/

If you found this episode useful, share it with someone who feels overwhelmed by money or is trying to finally get on top of their finances.

And don’t forget to follow Vision of Health on Instagram too: https://www.instagram.com/visionofhealthpod

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

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

misunderstood areas of medicine. Many people grow up without knowing what a normal menstrual cycle looks like, when period pain, heavy bleeding or irregular periods are a sign something isn’t right, or when to seek medical help. Too often, symptoms are dismissed as “just part of being a woman” when they could point to conditions like endometriosis, PCOS or PMDD.

In this episode of Vision of Health, Dr Frankie is joined by consultant gynaecologist Dr Anita Mitra - better known as ‘The Gynae Geek’ - for a practical, evidence‑based conversation about hormones, periods and the women’s health questions so many people are still afraid to ask.

Dr Mitra is an NHS consultant specialising in gynaecological surgery and women’s cancers. She is the bestselling author of ‘The Gynae Geek’ and ‘Dealing with Problem Periods’, and has helped well over 160,000 people better understand their health through her evidence‑based education online.

Together, they separate medical fact from social media misinformation, covering everything from what a healthy menstrual cycle actually looks like to when symptoms deserve further investigation.

In this episode, they explore:

• What a normal period and menstrual cycle should look like.
• When period pain, heavy bleeding or irregular cycles are not normal.
• Why endometriosis still takes years to diagnose, and what can help shorten that delay.
• The truth about PCOS and the myths circulating online.
• PMS vs PMDD – how to tell the difference and when symptoms cross into disorder.
• Common causes of heavy periods and when to seek help.
• Why hormone symptoms vary so much between individuals.
• How stress, weight and lifestyle affect your menstrual cycle.
• Which lifestyle changes genuinely improve hormone health – and which are overhyped.
• The vaginal microbiome: what actually matters and where the evidence is strongest.
• Understanding HPV results without unnecessary anxiety.
• Why cervical screening remains essential, even after the HPV vaccine.
• When bloating or other symptoms could signal something more serious, including ovarian cancer.
• The facts about hormonal contraception, including common myths and social media narratives.
• How doctors weigh up the risks and benefits of contraception in real‑world practice.
• Where to start if you’re worried about your periods or hormones, and what to ask your doctor.

Painful, heavy or irregular periods should never be dismissed as something you simply have to live with. Many women’s health conditions are highly treatable, but recognising them early is key. 

This episode will help you understand what’s normal, recognise potential warning signs, and feel more confident having evidence‑based conversations about your health.

Watch the full episode on YouTube.

Follow Dr Frankie Jackson-Spence: @drfrankiejs

https://www.instagram.com/drfrankiejs/

Learn more about Dr Anita Mitra:

Website: https://thegynaegeek.com/

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

If you found this episode helpful, share it with someone navigating endometriosis, PCOS, painful periods or unexplained hormone symptoms.

And don’t forget to follow Vision of Health on Instagram too: https://www.instagram.com/visionofhealthpod

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For many women, a large chunk of their life is spent trying to conceive, pregnant or in the post-partum stage. During these periods, it’s important to advocate for yourself and for this, knowledge is power. 

In this episode of Vision of Health, General Practitioner and TV Doctor, Dr Sara Kayat shares her evidence-based advice about navigating pregnancy, labour and the post-partum period 

Dr Sara studied medicine at King’s College London, where she also achieved a BSc in Physiology. She is a practicing GP, is resident doctor on ITV’s This Morning and is author of How to Have a Baby, an empowering, unbiased, essential toolkit for pregnancy, labour, birth, breastfeeding and your baby’s first year.

This episode covers:

• What to do once you get a positive pregnancy test
• Supplements and nutrition during pregnancy 
• Exercise in pregnancy
• Whether it’s safe to drink coffee in pregnancy 
• Gestational diabetes 
• Questions to ask when thinking about your birth plan 
• How to advocate for yourself during labour 
• Breast feeding 
• Post-partum depression & mood fluctuations 

This episode will equip you with everything you need to know about having a baby.

Watch the full episode on YouTube: https://www.youtube.com/watch?v=Ehv6NbpfGeE

If you want to hear more from Dr Sara Kayat follow her Instagram @drsarakayat or website www.drsarakayat.com 

If you enjoyed this episode please do leave us a like and a review. And don’t forget to subscribe to keep hearing from your favourite experts!

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With 1 in 7 couples facing fertility challenges and more open conversations around reproductive choices, it’s essential to be informed about your options.

In this episode of Vision of Health, Embryologist Emma Whitney opens up the conversation to share everything you need to know about fertility, increasing your chance of conception, egg freezing and IVF. 

Emma Whitney is the Director of Embryology and Genetics for the Evewell fertility clinics.  

With 22 years of experience in both the NHS and private sector, Emma specializes in genetic disease and pre-implantation testing of embryos. Known on Instagram as @emmatheembryologist, she is passionate about educating people on fertility to ensure they are well informed about their reproductive options, with a realistic expectation.

This episode covers:

• What’s going on with fertility rates?
• How to increase your chances of getting pregnant
• Whether home fertility tests are useful and how to interpret AMH blood tests 
• Why sperm counts are decreasing in men
• Who should consider egg freezing. 
• When is the best time to consider egg freezing 
• How to improve chances of IVF success 
• Pre-implantation genetic testing 
• Advice to those on a TTC journey who are experiencing challenges 

This episode is your essential fertility toolkit—whether you’re planning for the future or actively trying to conceive.

Watch the full episode on YouTube: https://youtu.be/G7RBbUP6L2g?si=o0XCsJzXcVdALU_d 

If you want to hear more from Emma Whitney follow her Instagram advice @EmmaTheEmbryologist and website https://www.emmatheembryologist.com

If you enjoyed this episode please do leave us a like and a review. And don’t forget to subscribe to keep hearing from your favourite experts!

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