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#119 Endocrine Disruptors and Fertility with Dr Shanna Swan PhD
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āFor our children and grandchildrenā was the dedication at the start of my next guests book, Countdown, by Dr Shanna Swan, and since reading the book I now understand why. Because a man today has only half the number of sperm his grandfather had. Essentially a 50% drop in sperm counts over the past four decades. But, as you will hear, this isnāt just affecting male fertility.
Dr Shanna H. Swan, Ph.D., is one of the worldās leading environmental and reproductive epidemiologists. She is Professor of Environmental Medicine and Public Health at the Icahn School of Medicine at Mount Sinai in New York City where is also a member of the Transdisciplinary Center on Early Environmental Exposures and the Mindich Child Health and Development Institute.
After reading a controversial paper reporting the decline in sperm quality in 1992 by Carlsen and colleagues, and being part of a group tasked with ratifying the results, Dr Swan has gone on to further study this dramatic decline in sperm count around the world.
And for over twenty years, Dr. Swan and her colleagues have been studying the impact of environmental chemicals and pharmaceuticals on reproductive tract development and neurodevelopment. Her July 2017 paper āTemporal Trends in Sperm Count: a systematic review and meta-regression analysisā ranked #26 among all referenced scientific papers published in 2017 worldwide and shook the world with media outlets declaring āWho is killing our spermā.
Todayās podcast is controversial and unpopular, but I canāt hide away from this subject matter for fear of scare-mongering because itās one that could actually affect me personally. Iām yet to have children myself and the data is frankly scary. And if there are pragmatic decisions to make at an individual level, such as reducing exposure to plastics, petrochemicals and pesticides then Iām lucky to be in a position to actually do something about it and Iāll share that with you the listener as well.
Today youāll learn about
- The 1% effect
- The rise in testicular cancer, miscarriages, infertility as well as the reduction in sperm count and testosterone
- Endocrine disrupting chemicals and their lack of regulation
- Body Burden
- Whether phthalate or BPA free actually mean anything?
- What is the threshold for these chemicals and cumulative impact?
- The impact on menopause, erectile dysfunction, virility
- What do we need to be talking about and campaigning for
Find out more about the book at thedoctorskitchen.com/podcasts, plus links to the studies and books mentioned in the show and sign up to the newsletter for a free 7 day meal plan.
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#298 How to Reduce Inflammation with Dental and Oral Care | Dr Victoria Sampson
01:50:29|We brush our teeth every day. Itās one of those things we do without thinking. But your mouth is doing so much more than just housing your teeth. It has a strong link with protecting your heart, avoiding type 2 diabetes and even potentially preventing dementia. In fact having a regular hygienist appointment can improve your blood sugar levels and significantly reduce inflammation in the body.Flossing, brushing properly and even tongue scraping is far more than keeping your teeth looking spick and span, itās critical to keeping inflammation in balance which could extend to longevity benefits. But what about fluoride in toothpaste, mouth washes, antibacterial gums and prebiotic flossing?Today, Iām joined by Dr Victoria Sampson - a functional dentist and researcher whoās changing how we think about oral health. Sheās helping us understand that the mouth isnāt separate from the rest of the body, itās also where chronic disease shows up.Today weāll discuss:š The 5 signs your mouth is trying to tell you about your healthš§ What your oral health reveals about your brain, heart and gutš¦· How to care for your mouth in under 5 minutes a dayš©š½āāļø The daily routine a dentist wants you to followš¦ Why saliva is much more important than you thinkš¬Whether we should be testing our āoral microbiomeā?Weāll also talk about why Iām going to be adding propolis, mouth taping, chewing gum and tongue scraping to my regime. If youāre interested in learning more about Dr Victoriaās clinic and tests, check the show notes or head to https://thslabs.co.ukOral Microbiome Test (ORALIS-1): https://thslabs.co.uk/@Drvictoriasampsonš¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#297 One Mental Health Tip From Every Expert
35:11|I asked some of the brilliant minds we've had on The Doctorās Kitchen Podcast (doctors, neuroscientists, psychiatrists, nutritionists) one question: Whatās your number one tip for better mental health? The truth is, thereās no single fix. Mental health is a mosaic of biology, lifestyle, connection, meaning and nourishment. Itās not something we ādeal withā when things fall apart. Itās something we need to tend to every day, like we do with brushing our teeth or watering plants.These insights are not only evidence-based, but deeply human. I hope you find something in this episode that resonates with you, whether itās a small shift, a fresh perspective or a reminder to care of yourself.Youāll hear from:TJ Power, neuroscientistDr Romayne Gadelrab, Consultant Psychiatrist Julia Samuel, psychotherapistKiran Chopra, Sport and Exercise PhysiologistDr Megan Rossi, dietitian & researcherDrew Ramsey, PsychiatristDr. Amrita Vijay, researcherDr Miguel Toribio-Mateas, neuroscientistIāll be giving you the low down on food and mental health to kick off the episode too!š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#296 How to Age Slower by Supporting Immunity and Reducing Inflammation | Dr Jenna Macciochi
02:24:46|What if ageing well had less to do with your genes, your skincare routine or the supplements you take ... and more to do with your immune system?Most of us think about immunity as something that only matters when weāre fighting off a cold or flu. But actually, itās quietly working behind the scenes every single day shaping how we feel, how we recover and how long we stay well.Our immune health is also constantly evolving and changing over our lifecycle. From birth to our 20s, midlife and beyond our immune system plays a critical role in how we feel, our risk of disease and how well we age.Dr Jenna Macciochi is an immunologist specialising in the intersection of nutrition, movement, mind-body practices and lifestyle with the immune system in health and disease. Sheās also a brilliant science communicator who has a beautiful way of weaving science with story. In her new book, Immune to Age, Dr Jenna reframes immunity not as a fortress that springs into action, but as a lifelong partner guiding us through the seasons of our lives from the day weāre born to the way we age.We dive into:Why inflammation is not just good or badHow your immune system changes with ageWhat to focus on in your 20s, 40s and beyondThe role of inflammation, infection and stress in ageingSupplements like creatine, collagen, taurine, peptides and nootropic mushroomsFollow @dr_jenna_macciochi and preorder the book āImmune to Ageāš¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram#295 5 Habits to Ease Seasonal Allergies (Without Overusing Antihistamines)
23:49|Seasonal allergies seem to be getting worse. A lot of people are feeling it now.Itās common to reach for antihistamines without really thinking about it. They definitely have their place and can be really helpful when symptoms are bad. But taking them every day is something we still don't fully understand, especially when it comes to long-term effects.If you deal with allergies for months each year, itās worth pausing and exploring strategies that might be more sustainable.Many healthy habits that support overall health can also help manage inflammation, immune function and allergy symptoms. Theyāre not always as quick as taking a capsule, but they can make a real difference over time.In this episode, I'm sharing:Why seasonal allergies seem to be getting worseThe role and potential risks of antihistamines5 daily habits that could ease allergy/hay fever symptomsQuick note about nettle: I didn't find much strong research, but that doesn't mean it couldn't help some people. It just shows how much more there is to learn.SourcesAntihistamines: Sue et al. J Allergy Clin Immunol Pract. 2024. PMID: 38935035.Vitamin D: Malik et al. European Respiratory Journal. 2015 Dietary diversity: Nakamoto et al. Asia Pacific Journal of Clinical Nutrition. 2019Fibre: Sdona et al. Clinical and translational allergy. 2022Polyphenols, chlorophyll, quercetin, vitamins C, D and E: Pellow et al. Complement Ther Med. 2020Fruits & vegetables: Kusunoki et al. Pediatr Allergy Immunol. 2017 | Oh et al. Pediatr Allergy Immunol. 2020Probiotics: Ried et al. Frontiers in Nutrition. 2022Ginger & curcumin: Yamprasert et al. BMC Complement Med Ther. 2020 | Wu et al. Ann Allergy Asthma Immunol. 2016Saline rinse: Wang et al. Allergologia et Immunopathologia. 2020Steam inhalation: Vathanophas et al. Asian Pac J Allergy Immunol. 2021 š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our website#294 How to increase Protein in your diet and why it matters for longevity, hormonal health and preventing disease Dr Rupy Aujla
53:54|In todayās episode, Iām 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.Iāll dive into: š³ Why protein is essential for everything from muscle maintenance to hormone production šæ The link between increased protein intake and menopausal health āļø How eating more protein can prevent unwanted weight gain š„£ 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 šØ The signs and symptoms of low protein intake, and how to spot them before they affect your energy, immunity, or mood š„ Whoās most at risk of under-consuming protein, and how to make simple, sustainable changesš„© What is the best quality protein sourceWhether youāre 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.Grab the new book Healthy High Protein here.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#293 Can Fish Oil Improve Your Gut? | Dr Amrita Vijay
01:23:46|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-3Why 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.Probiotic GuideDoctors Kitchen Breadš¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#292 Can Keto Work and Is It Actually Unhealthy? | Dr Nick Norwitz
01:58:05|What if everything you thought you knew about cholesterol, fat, and metabolic health was up for debate? As someone interested in nutrition research, Iām 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.Heās 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:š„ Nickās personal journey with IBD and the ketogenic dietš„ Whether saturated fat actually causes heart disease?š Cholesterol confusion ā and whether we should all aim for a lower LDL-C or ApoB by any means necessary?š” Keto as a metabolic state vs. a diet ā what it means for fat lossš The problems with nutrition researchPlus, we explore how to measure metabolic health, keto adaptation, and whether a high-fat, high-animal-protein diet can be optimal for longevity.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
Eating High Protein on a Plant Based Diet with Sophie Waplington
01:12:02|Today Iām 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:š„© "Am I getting enough protein without meat?"šŖ "Will I lose muscle if I switch to a plant-predominant diet?"š° "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 profilesPDCAAS & DIAAS scores ā Are these metrics actually useful?The leucine threshold & muscle gain ā Is it harder to reach with plant-based protein?Protein layering ā The best plant-based combos for a complete amino acid profileHow much protein per meal? ā Ideal targets and what it looks like on a platešļøāāļø Resistance Training & Muscle StrengthWhy strength training is essential for overall healthPre- and post-workout nutrition on a plant-based dietDoes protein timing really matter for muscle gain?š½ļø What Does This Look Like in Real Life?How to start increasing protein intake on a plant-based dietCommon mistakes when transitioning to plant proteinHow to add more protein to meals like pasta, curries, and stir-friesSophie 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. Grab her new book Sophs Plant Kitchen here!Double Chocolate Cookies!š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram
#291 6 Strength Exercises Every Older Adult Should Do | Professor Leigh Breen
01:56:26|Today, Iām joined by Professor Leigh Breen, a leading expert in muscle health and ageing. Heās 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.Weāll be covering:ā Why strength training is essential for healthy ageingā The key exercises every older adult should be doingā How much protein you actually need as you ageā Is walking enough to keep your muscles strong?ā How to start strength training if youāve never done it beforeā The hidden benefits of exercise, from sharper thinking to blood sugar controlā Supplements, new therapies, and whatās on the horizon for muscle healthWeāll 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 thoughtsāyour feedback helps make the podcast even better.āCouch to Compoundā 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. Squat2. Deadlift3. Bench or Chest Press4. Pull Up5. Lunges / Farmers Walk6. PlanksAnd as always, give us feedback to help us make the podcast even better.š¬ Watch the podcast on YouTube hereš± Download The Doctorās Kitchen appš View full show notes, including guest details, on our websiteāļø Try Exhale Coffee hereš„ Join the newsletter and receive a 7 day meal planš· Follow on Instagram