In this episode, we’re cutting through the noise around strength, longevity, and weight loss with Dr. Gabrielle Lyon, a physician and founder of the muscle-centric medicine movement.

If you’ve ever wondered how to train for long-term health, this is your practical, science-backed guide. We dive into why building and maintaining muscle is essential not just for performance or appearance but for your metabolic health, brain function, immune system, and resilience as you age.

We cover:

💪 Why muscle is the organ of longevity and how it protects against chronic disease

🥗 What a muscle-centric plate looks like

🧠 How muscle influences your mood, memory, and brain health

🏋️‍♀️ The minimum effective dose of resistance training for busy lives

Plus, Dr. Lyon answers your biggest questions about GLP-1s, sarcopenia, protein, supplements, and how men and women should train differently as they age.

If you’re in your 30s, 40s, or beyond and haven’t prioritised muscle this conversation might just change your health trajectory.

Dr. Gabrielle Lyon is an accomplished physician and the New York Times bestselling author of FOREVER STRONG: A New, Science-Based Strategy for Aging Well.

Dr. Lyon's educational and research background includes dual clinical fellowships in geriatrics and nutritional sciences at Washington University, along with undergraduate training in nutritional sciences at the University of Illinois. A highly sought-after educator and consultant, she is an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention. You can find out more from Dr Lyon here at https://drgabriellelyon.com/

🎬 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.

If you’re often tired, struggling with dips in concentration, mood swings, or just not feeling your best your sugar intake might be playing a bigger role than you realise.

Cutting down on sugar isn’t just about reducing your risk of diabetes or heart disease later in life. It can transform how you feel today with more energy, sharper focus, lower inflammation, and a body that’s set up to age well.

In this episode, I go deeper than the usual “sugar is bad” conversation. We cover:

🔎 The hidden sources of sugar (even in so-called “healthy” diets)

🧠 Why reducing sugar really matters for your brain and body

❓ Is sugar addictive and are some types actually better than others?

🚨 Hidden signs your body is getting too much sugar

✅ My 5 practical steps to cut down without giving up everything you love

If you’ve ever wanted a clear, no-nonsense guide to lowering sugar for better health, this is it.

🎬 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.

What if there were chemicals in the air and energy charges in the ground that benefit your brain for better clarity and protection against mental illness? This is what today’s guest has written about in his research and why his prescriptions for better mental health include nature, food, movement, and gratitude.

In this episode I’m joined by Dr. Drew Ramsey, board-certified psychiatrist, author, and pioneer in nutritional psychiatry, to talk about how we can strengthen our mental fitness in today’s world.

We explore:

🌳 Why modern city living takes a toll on the brain and how green spaces restore it

🥦 The power of food and myokines from exercise to fight inflammation

🙏 Simple grounding practices, purpose, and gratitude as medicine for the mind

🌄 Drew’s personal journey moving to the mountains and finding balance with his family

Dr. Ramsey shares practical, science-backed tools for building resilience, protecting your mental health, and reconnecting with what matters most.

Learn how to start your own “outdoor prescription” and build lasting mental fitness for the modern brain.

DREW RAMSEY, MD is a board-certified psychiatrist, author, and leading voice in Nutritional Psychiatry and integrative mental health. He is a Fellow of the American Psychiatric Association and the founder of the Brain Food Clinic and Spruce Mental Health. For twenty years, he served as an assistant clinical professor of psychiatry at Columbia University, where he taught and supervised psychotherapy and nutritional psychiatry.

🎬 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.

Today I’m speaking with world-leading gastroenterologist Dr Will Bulsiewicz about how to heal your gut and keep it working at its best. We get into what inflammation really is, why it matters, and how the food you eat can help you find the right balance.

In this episode…

• What inflammation actually is and why it’s more than just a buzzword
• The hidden signs of inflammation that most people don’t connect with their gut
• What is “leaky gut”
• How modern life drives chronic inflammation and what you can do about it
• Why fibre is the cornerstone of gut health and how to add it sensibly
• The power of short-chain fatty acids like butyrate to heal the gut and calm inflammation
• How sugar, salt and fat fuel inflammation
• Supplements vs whole foods for gut health and when fibre supplements may help
• How much fibre you really need each day and how to increase it without discomfort
• Simple, practical food swaps and recipes Dr B uses himself (including chia seed bread!)

Dr. Will Bulsiewicz, or "Dr. B," is a celebrated gastroenterologist and gut health expert, founder of popular microbiome nutrition company 38TERA, the New York Times bestselling author of two books, the U.S. Medical Director for ZOE and Adjunct Assistant Professor at Emory School of Medicine. He is a champion for preventing and reversing disease through microbiome optimisation and shares his expertise via social media and at theguthealthmd.com.

I’m super excited about his next book coming out in January 2026, Plant-Powered Plus!

🎬 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.

Dementia is a disease of lifestyle. That’s what my guest Dr Louisa believes, and it’s her mission to get everyone up to speed on the science so we can delay or entirely prevent dementia around the globe.

Today we’re diving into supplements like creatine, omega 3 and vitamin D as they relate to brain health optimisation and prevention of one of the biggest killers in the UK, Dementia. I now personally take these supplements regularly as part of my daily routine and while I don’t necessarily feel immediate benefits, the research is solid enough for me to make this decision.

Dr Louisa specialises in neurophysiology, Alzheimer’s disease prevention, and the science of brain optimisation. Her mission is to live in a world where Alzheimer’s no longer exists.

Louisa graduated from the University of Sydney Medical School, where her doctoral focus in neurophysiology spotlighted lifestyle interventions and neurodegeneration. After relocating to New York, she advanced her research career by working alongside world-class neurosurgeons, contributing to clinical investigations in cranioplasty and post-neurosurgical outcomes, with a particular emphasis on the role of exercise and nutrition in recovery and brain health.

A trusted advisor to high-performing athletes and healthcare professionals, Louisa translates complex neuroscience into actionable strategies for longevity, brain health, and performance.

🎬 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 today’s episode, I’m joined by Professor Ailsa Welch, a leading expert in nutritional epidemiology at the University of East Anglia. We explore the silent yet powerful changes that begin in midlife how aging affects our muscles, bones, and metabolism, and why prevention in your 40s, 50s and 60s is key. From sarcopenia and osteoporosis to frailty and fracture risk, we unpack how these conditions interact with one another, and what the latest science says about maintaining strength and vitality as we age.

We discuss ..

How muscle and bone structure evolve with age

The role of skeletal muscle in metabolising carbs, fats, and protein

Key mechanisms of aging:

• Chronic low-grade inflammation
• Oxidative stress
• Mitochondrial decline
• 
  

The impact of diet on these processes, including nutrients like:

• Magnesium 🧂
• Vitamin C & E 🍊
• Carotenoids 🥕
• Protein 🥩
• Calcium, B12, Iron & Vitamin D

💡 Most importantly, we offer practical, evidence-based advice for people in midlife and beyond: what to eat, how to move, and what to look out for when it comes to micronutrient deficiencies and supplementation.

Professor Ailsa Welch led the development of dietary assessment methods for the EPIC-Study (European Prospective Investigations into Cancer and Nutrition) between 1993 & 2007. She has more than 23,000 citations!

🎬 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.

You may have heard of the liver king, but today we have the sprout king on the show.

Doug Evans is the Founder and CEO of The Sprouting Company. He was a former paratrooper in the U.S. Army’s 82nd Airborne Division and an early pioneer in the natural food industry, he authored the national bestseller The Sprout Book, and he now lives in Wonder Valley Hot Springs in Southern California

Doug is on a mission to make sprouting mainstream. After learning about sprouts as the most nutritious food on the planet, he wants everyone to get as excited about sprouting as he is.

This is a fun episode where we break down a little bit about the science but also the joy around creating your own food on a counter top with the most potent ingredient we have access to. The seed.

Unlocking the benefits of seeds via sprouting has been a game changer for me and my health. I use lentil, mung bean, broccoli and sunflower sprouts weekly in my meals and whenever I share them online, I always get asked about where they come from. I spoke about how to sprout in my first cook book, but now you can sprout your own using handy tools like Doug's Sprouting jars (that you can see for yourself on YouTube). You can find them in health food stores, but they’re so easy to make yourself at home, giving you access to nature's true multivitamin!

🎬 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.

Longevity is exploding in popularity. On my recent trip to LA it’s very apparent that bio hacking has morphed into a genuine branch of medicine that legitimate medical researchers and doctors are practicing. One of those people at the forefront is Dr Darshan Shah, a board certified surgeon who has performed over 20,000 surgical operations, including trauma and complex reconstructive procedures. As a Longevity Medicine specialist, he has advised thousands of patients on how to optimize their well-being and extend their healthspan and lifespan.

Dr. Shah earned his medical degree at the age of 21, becoming one of the youngest doctors in the United States. He continued his training at the Mayo Clinic, has authored numerous papers and patented medical devices. Dr. Shah’s belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.

Today I sat down with Darshan at one of his Next Health Clinic branches in West Hollywood to discuss the 4 pillars of longevity, which are …

• Lifestyle Medicine - diet, sleep and exercise
• Functional Medicine - detoxification, emotional health, hormones, inflammation
• Preventative Medicine - screening for heart health, brain health and cancer
• Longevity medicine - peptides, supplements, IVs and more

🎬 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.