The Doctor's Kitchen Podcast

I don’t think GLP-1 meds are the answer for everyone, but I also don’t think they’re the villain of the story. For many people they can be genuinely life-changing, when they’re used with the right support. So this episode is for anyone who’s made that decision (or is seriously considering it) and wants to do it safely, sustainably, and with as much information as possible. -I can’t stop you from taking these medications, but I can help you be informed: what to ask, what to monitor, what to eat, and how to protect your muscle, gut, and long-term health along the way.Today’s episode is all about one of the biggest health conversations happening right now: GLP-1 medications.I’m joined by Ashley Koff, RD, to give you the straight dope on what’s really going on beneath the surface: why so many of us are struggling with food noise, why some people never reach that “80% full” feeling, and what it means when your metabolic switches (the appetite and satiety systems that should be working in the background) aren’t firing properly.We break down GLP-1s, starting with what happens in an optimally functioning body: the roles of hormones like GLP-1, GIP, PYY and CCK, and how they influence hunger, fullness, blood sugar, and cravings. We also talk through what side effects might be telling you, what to monitor if you do choose medication, and whether supplements have a role — including the so-called “GLP-1 boosters” you’ll see everywhere.Most importantly, this episode is for anyone who wants lasting fat loss and better metabolic health, with or without drugs.Ashley Koff is a registered dietitian and founder of the Better Nutrition Program, and she trains clinicians as course director for UC Irvine’s Integrative & Functional Medicine Fellowship. She’s also the author of the upcoming book ‘Your Best Shot’.🎬 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.

I’m seeing “perfect” wellness routines everywhere! Red light masks, infrared saunas, ice baths, supplements lined up on the kitchen counter, breathwork, journaling, grounding mats… the list goes on.And yes, my wife has been trying most of them.So today, we’re doing something a bit different. We’re recreating those little “sofa consults” we have at home. We’ll be casually watching TV, and out of nowhere she pauses the show, turns to me dead seriously, and hits me with a question like…“Babe… what are your thoughts on grounding mats?”So the format is simple: she’s going to take us through her wellness routine from morning to night, and after each bit she’ll ask me what I think.I’ll give it a verdict, the why behind it, and a quick takeaway you can actually use, so you can make a choice as to whether you want it in your routine or not.If you liked this episode let me know by leaving a comment on Spotify, or shooting us a message on instagram. I’ll be watching out for them! 🎬 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 2025 we’ve had world experts come into the DK studio, meet the team, sit right here in this room and let me tease their brains, challenge their ideas and help us bring you the most up-to-date, practical advice out there.These guests changed the way I personally eat, the way I move, the way I recover, the way I think and even the way I structure my day.So in today’s episode, I want to share the 5 health habits I changed this year because of this very podcast you're listening to, because I’m on this journey with you.I’ll talk about my changing perspectives on:Red Meat and whether you can safely eat it regularly or not?How to consume more variety of fibreWhy movement snacking is just as important as structured workoutsIf sauna is worth it and what an evidence based protocol looks likeHow to reduce screen time and improve your dopamine levels🎬 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.

Constipation might not sound like the most glamorous topic, but it’s one of the most common and overlooked health issues in the UK. Around 1 in 7 adults and up to 1 in 3 children experience it, and it’s responsible for thousands of hospital admissions every year.This week I’m joined by Dr Angad Dhillon, Consultant Gastroenterologist and accredited Bowel Cancer Screening endoscopist at Lewisham and Greenwich NHS Trust. With advanced training from St Mark’s Hospital, one of the world’s leading centres for intestinal disorders, Dr Dhillon specialises in complex endoscopy, bowel health, and digestive wellbeing. He also happens to be my best friend from medical school who I’ve literally known over 2 decades!We talk about lesser known constipation strategies, what functional constipation means, how it can be related to other medical issues and what you should be optimising before you reach for a laxative, medications or supplements.Today we explore: 💬 What “normal” bowel habits look like and whether the bristol stool chart is useful 🥦 How to approach constipation with a dietary approach 🧘‍♂️ Why pooping posture, breathing, and stress matter for gut health 🌙 The link between sleep, circadian rhythm, and digestion ⚠️ Red flags that mean it’s time to speak to your doctorDr Dhillon's research work can be found here and give him a follow on social media @the_gut_doctor🎬 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 exercise were a pill, it would be the most powerful drug on the planet. It protects the brain, lowers the risk of heart disease and Alzheimer’s, reduces stress, boosts energy… and yet, most of us still struggle to fit it in.Today, we’re putting together a practical, evidence-based guide to exercise for everyone. If you’re a busy parent or professional who struggles to find the time to move, we’ll show you the minimum that makes the biggest difference. If you’re older and thinking about healthy ageing, we’ll talk about protecting bone, muscle and independence as well as how to approach going to an intimidating weight section of a gym for the first time.For teens and young people, we’ll cover how movement shapes brain health and sets you up for life. And if you’re already into fitness, we’ll dive into how to break plateaus, track progress, and optimise performance. This episode will show you exactly how to move for a longer, healthier life.Today I’m joined by Dr Andy Galpin, one of the world’s leading human performance scientists and the person I wish I’d had on speed dial when I first started trying to figure out how to train smart, not just hard.Andy is a Professor at Parker University and Executive Director of the Human Performance Center. He holds a PhD in Human Bioenergetics, has published over 100 peer-reviewed papers, and has worked with some of the most elite athletes on the planet — from Olympic gold medallists to world champions across the UFC, MLB, NBA, NFL, PGA, and military special forces.He’s also the co-founder of several innovative companies, including Absolute Rest, Vitality Blueprint, and BioMolecular Athlete, all dedicated to improving human health, performance, and recovery.Think of this episode like a session with Andy … but for all of us! By the end, you’ll have a clear, evidence-based understanding of how to use exercise to support your health at any stage of life. Whether you’re a busy parent, professional, or already fit and active, Andy helps us understand what most people are missing from their training and how to fill those gaps.We cover: 💪 The exercise priorities for each stage of life, from teenagers to older adults 🧬 How to personalise training using intensity, timing, and recovery data 🦴 Why bone health matters more than you think and what to do about it ⚡ The key markers for long-term fitness and how to track real progressMy hope is that this is one of those conversations that reframes how you think about movement not just for performance, but for longevity, energy, and quality of life.🎬 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.