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The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today.
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
The Doctor's Kitchen is the show about food, medicine, lifestyle and how to improve your health today.
Join Dr Rupy and his expert guests as they explore the multiple ways in which diet and lifestyle can help you achieve your healthiest and most fulfilling life.
Covering a broad range of subjects such as Nutritional medicine, Mental wellbeing and Mindset, you are sure to learn actionable tips and principles to lead your best life.
Here's a quick summary of the last 5 episodes on The Doctor's Kitchen Podcast.
Hosts
Dr Rupy Aujla
Dr Rupy
Previous Guests
Dr Amrita Vijay
Dr Amrita Vijay is a leading scientific advisor and researcher specializing in the intersection of diet, the gut microbiome, and health. She has a strong background in conducting nutritional interventions in both India and the UK. Dr Vijay explores how food influences inflammation, mood, and overall well-being. She was recently awarded the Best Research Award from the University of Nottingham and is passionate about translating cutting-edge science into practical strategies to empower individuals with evidence-based insights on optimizing health and well-being.
Dr Amrita Vijay is a leading scientific advisor and researcher specializing in the intersection of diet, the gut microbiome, and health. She has a strong background in conducting nutritional interventions in both India and the UK. Dr Vijay explores how food influences inflammation, mood, and overall well-being. She was recently awarded the Best Research Award from the University of Nottingham and is passionate about translating cutting-edge science into practical strategies to empower individuals with evidence-based insights on optimizing health and well-being.
Dr Nick Norwitz
Dr Nick Norwitz is a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health. He is currently a medical student at Harvard Medical School. Nick has a personal journey with inflammatory bowel disease (IBD) and has explored the ketogenic diet as part of his health management. His work focuses on challenging conventional views in nutrition science and providing evidence-based insights into the effects of diet on health.
Dr Nick Norwitz is a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health. He is currently a medical student at Harvard Medical School. Nick has a personal journey with inflammatory bowel disease (IBD) and has explored the ketogenic diet as part of his health management. His work focuses on challenging conventional views in nutrition science and providing evidence-based insights into the effects of diet on health.
Sophie Waplington
Sophie Waplington is a celebrated plant-based chef, content creator, and a highly sought-after fitness expert. With a dedicated fan-base of over 1 million followers, Sophie is steadfast in her mission to prove that plant-based cuisine can be delicious, nutritionally robust, and protein-packed. She has authored a book titled 'Soph's Plant Kitchen' and is known for her engaging content that promotes healthy eating and fitness.
Sophie Waplington is a celebrated plant-based chef, content creator, and a highly sought-after fitness expert. With a dedicated fan-base of over 1 million followers, Sophie is steadfast in her mission to prove that plant-based cuisine can be delicious, nutritionally robust, and protein-packed. She has authored a book titled 'Soph's Plant Kitchen' and is known for her engaging content that promotes healthy eating and fitness.
Professor Leigh Breen
Professor Leigh Breen is a leading expert in muscle health and ageing, serving as the Professor of Translational Muscle Physiology at the University of Birmingham. His research focuses on how exercise and nutrition can help maintain muscle mass as individuals age. He is recognized for his contributions to understanding the importance of strength training for healthy ageing and the role of protein in muscle maintenance.
Professor Leigh Breen is a leading expert in muscle health and ageing, serving as the Professor of Translational Muscle Physiology at the University of Birmingham. His research focuses on how exercise and nutrition can help maintain muscle mass as individuals age. He is recognized for his contributions to understanding the importance of strength training for healthy ageing and the role of protein in muscle maintenance.
Topics Discussed
protein
longevity
hormonal health
preventing disease
muscle maintenance
menopausal health
weight gain
energy levels
immunity
mood
Fish Oil
Gut Health
Diet
Gut Microbiome
Nutritional Interventions
Inflammation
Mood
Dietary Habits
Prebiotics
Probiotics
keto
cholesterol
fat
metabolic health
nutrition research
IBD
saturated fat
heart disease
LDL-C
ApoB
metabolic state
fat loss
nutrition research problems
metabolic health measurement
keto adaptation
high-fat diet
high-animal-protein diet
high protein
plant-based diet
personal trainer
muscle health
protein quality
meal-building tips
strength training
nutrition
healthy ageing
exercise
compound exercises
I'm Dr Rupy, a medical doctor and nutritionist with a passion for cooking delicious, healthy recipes and helping people improve their health with lifestyle and food.
My aim is to bridge the gap between conventional medicine and the amazing world of Food as Medicine.
Subscribe for videos every week
You can also check out the app, podcasts and newsletter for weekly nutrition eduction, easy recipes that support your health.
In todays episode, Im talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health.
Ill dive into:
Why protein is essential for everything from muscle maintenance to hormone production
The link between increased protein intake and menopausal health
How eating more protein can prevent unwanted weight gain
Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for long-term health and longevity
The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood
Whos most at risk of under-consuming protein, and how to make simple, sustainable changes
What is the best quality protein source
Whether youre navigating menopause, trying to improve energy levels, or just want to eat in a way that supports your body as it ages, this episode is packed with practical tips and grounded in science.
In todays episode, Im talking all about protein - why it matters, how much you really need, and how it could be the missing piece in your approach to health.
Ill dive into:
Why protein is essential for everything from muscle maintenance to hormone production
The link between increased protein intake and menopausal health
How eating more protein can prevent unwanted weight gain
Why I believe getting enough protein and fibre at breakfast is one of the smartest moves you can make for long-term health and longevity
The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood
Whos most at risk of under-consuming protein, and how to make simple, sustainable changes
What is the best quality protein source
Whether youre navigating menopause, trying to improve energy levels, or just want to eat in a way that supports your body as it ages, this episode is packed with practical tips and grounded in science.
#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay
Hosts
Hosts of this podcast episode
Dr Rupy
Guests
Guests of this podcast episode
Dr Amrita Vijay
Keywords
Keywords of this podcast episode
Fish OilGut HealthDietGut MicrobiomeNutritional InterventionsInflammationMoodDietary HabitsPrebioticsProbiotics
Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being.
We discuss:
The prebiotic potential of omega-3
Why not all dietary fibres can be considered equal.
The influence of culture and heritage on our dietary habits and why acknowledging these factors is essential for driving meaningful and sustainable dietary changes.
We also discuss the differences between pre and probiotics, which probiotics may actually have evidence behind them and her thoughts on gut supporting diets, diversity scoring and lots more.
Dr Vijay was recently awarded the Best Research Award from the University of Nottingham. Passionate about translating cutting-edge science into practical strategies, Dr Vijay is dedicated to empowering individuals with evidence-based insights on how diet and lifestyle can optimise health and well-being.
Today we invite Dr Amrita Vijay to the podcast. She is a leading scientific advisor and researcher specialising in the intersection of diet, the gut microbiome, and health. With a strong background in conducting nutritional interventions in both India and the UK, Dr Vijay explores how food influences inflammation, mood and overall well-being.
We discuss:
The prebiotic potential of omega-3
Why not all dietary fibres can be considered equal.
The influence of culture and heritage on our dietary habits and why acknowledging these factors is essential for driving meaningful and sustainable dietary changes.
We also discuss the differences between pre and probiotics, which probiotics may actually have evidence behind them and her thoughts on gut supporting diets, diversity scoring and lots more.
Dr Vijay was recently awarded the Best Research Award from the University of Nottingham. Passionate about translating cutting-edge science into practical strategies, Dr Vijay is dedicated to empowering individuals with evidence-based insights on how diet and lifestyle can optimise health and well-being.
#292 Can Keto Work and Is It Actually Unhealthy? | Dr Nick Norwitz
Hosts
Hosts of this podcast episode
Dr Rupy
Guests
Guests of this podcast episode
Dr Nick Norwitz
Keywords
Keywords of this podcast episode
ketocholesterolfatmetabolic healthnutrition researchIBDsaturated fatheart diseaseLDL-CApoBmetabolic statefat lossnutrition research problemsmetabolic health measurementketo adaptationhigh-fat diethigh-animal-protein dietlongevity
What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, I’m always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base.
So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto.
He’s a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health as well as a current medical student at Harvard Medical school.
We discuss:
🔥 Nick’s personal journey with IBD and the ketogenic diet
What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, I’m always up for exploring differing points of view especially when they come from a rigorous scientific background and can speak to the evidence base.
So in this episode, I sit down with Dr Nick Norwitz PhD, to challenge some of my long held positions in nutrition science and break down keto.
He’s a researcher and expert in ketogenic diets, lipid metabolism, and metabolic health as well as a current medical student at Harvard Medical school.
We discuss:
🔥 Nick’s personal journey with IBD and the ketogenic diet
Eating High Protein on a Plant Based Diet with Sophie Waplington
Hosts
Hosts of this podcast episode
Dr Rupy
Guests
Guests of this podcast episode
Sophie Waplington
Keywords
Keywords of this podcast episode
high proteinplant-based dietpersonal trainermuscle healthprotein qualitymeal-building tipsstrength trainingnutrition
Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.
We tackle common fears around plant-based eating, including:
🥩 "Am I getting enough protein without meat?"
💪 "Will I lose muscle if I switch to a plant-predominant diet?"
💰 "Is plant-based eating too expensive or complicated?"
Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.
We discuss:
Complete proteins & amino acid profiles
PDCAAS & DIAAS scores – Are these metrics actually useful?
The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?
Protein layering – The best plant-based combos for a complete amino acid profile
How much protein per meal? – Ideal targets and what it looks like on a plate
🏋️♀️ Resistance Training & Muscle Strength
Why strength training is essential for overall health
Pre- and post-workout nutrition on a plant-based diet
Does protein timing really matter for muscle gain?
🍽️ What Does This Look Like in Real Life?
How to start increasing protein intake on a plant-based diet
Common mistakes when transitioning to plant protein
How to add more protein to meals like pasta, curries, and stir-fries
Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed.
Today I’m joined by personal trainer Sophie Waplington to break down one of the biggest concerns for plant-based eaters: getting enough protein and maintaining strength.
We tackle common fears around plant-based eating, including:
🥩 "Am I getting enough protein without meat?"
💪 "Will I lose muscle if I switch to a plant-predominant diet?"
💰 "Is plant-based eating too expensive or complicated?"
Together, we explore the science of protein quality, practical meal-building tips, and effective training strategies to support muscle health and strength.
We discuss:
Complete proteins & amino acid profiles
PDCAAS & DIAAS scores – Are these metrics actually useful?
The leucine threshold & muscle gain – Is it harder to reach with plant-based protein?
Protein layering – The best plant-based combos for a complete amino acid profile
How much protein per meal? – Ideal targets and what it looks like on a plate
🏋️♀️ Resistance Training & Muscle Strength
Why strength training is essential for overall health
Pre- and post-workout nutrition on a plant-based diet
Does protein timing really matter for muscle gain?
🍽️ What Does This Look Like in Real Life?
How to start increasing protein intake on a plant-based diet
Common mistakes when transitioning to plant protein
How to add more protein to meals like pasta, curries, and stir-fries
Sophie Waplington is a celebrated plant-based chef, content creator and a highly sought-after fitness expert. Sophie's influence spans the globe with a dedicated fan-base of over 1 million followers. Sophie is steadfast in her mission: to prove that plant-based cuisine can be delicious, nutritionally- robust and protein- packed.
Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.
We’ll be covering:
✅ Why strength training is essential for healthy ageing
✅ The key exercises every older adult should be doing
✅ How much protein you actually need as you age
✅ Is walking enough to keep your muscles strong?
✅ How to start strength training if you’ve never done it before
✅ The hidden benefits of exercise, from sharper thinking to blood sugar control
✅ Supplements, new therapies, and what’s on the horizon for muscle health
We’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.
This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.
“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.
1. Squat
2. Deadlift
3. Bench or Chest Press
4. Pull Up
5. Lunges / Farmers Walk
6. Planks
And as always, give us feedback to help us make the podcast even better.
Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing. He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.
We’ll be covering:
✅ Why strength training is essential for healthy ageing
✅ The key exercises every older adult should be doing
✅ How much protein you actually need as you age
✅ Is walking enough to keep your muscles strong?
✅ How to start strength training if you’ve never done it before
✅ The hidden benefits of exercise, from sharper thinking to blood sugar control
✅ Supplements, new therapies, and what’s on the horizon for muscle health
We’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.
This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.
“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing.
1. Squat
2. Deadlift
3. Bench or Chest Press
4. Pull Up
5. Lunges / Farmers Walk
6. Planks
And as always, give us feedback to help us make the podcast even better.
