What’s the healthiest way to lose weight and keep it off without counting calories?

On paper, it sounds simple. But in a modern world of ultra-processed foods, clever marketing and disrupted hunger signals, it’s rarely that straightforward.

And that’s why I think this is a conversation for everyone. Because learning to regulate your appetite is a health skill for all of us. It shapes your energy, your metabolic health, your gut and how you feel from one day to the next.

👉 I’m joined by Dr Federica Amati, PhD, a Medical Scientist and Registered Public Health Nutritionist with over 15 years of experience in research and clinical practice.

We take a food-first approach to fat loss by focusing on key foods that improve satiety.

And we get into a really important and often overlooked topic. What you need to know before, during and after taking GLP-1 weight loss medications.

We talk about…

• Why ultra-processed foods drive overeating
• The benefits of quality fibre, protein and healthy fats
• Whether skipping breakfast is helpful and how small changes in meal timing can improve your metabolic health
• How to make weight loss sustainable
• How to approach GLP-1 medications safely and effectively

The Appetite Reset: How to Eat, Drink and Thrive Before, During and After GLP-1s by Dr Federica Amati. Release 25/06/26. (Penguin Michael Joseph, £25)

And if you’re listening and wondering how to actually put this into practice day to day, that’s really the intention behind The Doctor’s Kitchen app. Every recipe is developed and tested in your London kitchen, with the pink fridge, to be high fibre, quality protein… and delicious!

More from us

🎬 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

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SHOW NOTES

This episode is for anyone dealing with constipation, bloating, reflux, abdominal pain or IBS.

And really, anyone who wants to protect their gut, reduce stress and feel better overall.

When we think about gut health, we usually start with food… what to eat, what to cut out, which diet or supplement to try next.

And while nutrition is foundational, there’s another side we don’t talk about enough: the constant conversation between your brain and your gut 🧠💬

My guest today is Dr Rabia Topan, an NHS consultant gastroenterologist and PhD researcher specialising in disorders of gut–brain interaction like IBS. She works at The Functional Gut Clinic with people who’ve often had “normal” tests for years, but very real symptoms.

She’s also trained in cognitive behavioural hypnotherapy and yoga, bringing a practical, mind–body approach to gut health.

We cover 👇

• Breathwork techniques and why slowing your breath to around 6 breaths per minute can shift you into “rest and digest”

• What the gut–brain axis actually is

• Simple daily movements and pelvic floor exercises to support gut function

• Practical toilet training tips for children

• How cognitive reframing and gut-directed hypnotherapy can ease bloating, constipation and IBS

• One habit you can start today to calm your nervous system and support your gut every morning

🔗 Key links

• Dr Rabia’s website with resources, yoga videos and more

• Gut–brain hypnotherapy audio you can try at home

Important disclaimer: The patient mentioned in this episode gave full consent for their story to be shared.

Hope you enjoy!

Dr Rupy x

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

What we eat, and how we eat, can have a profound effect on our brain health, even influencing depression, anxiety and ADHD.

Today, we’re unpacking simple food strategies that can support your nervous system, with a big focus on the gut-brain connection.

And I have the pleasure of chatting with Dr Miguel Toribio-Mateas to explore this topic.

He’s a clinical neuroscientist, nutrition researcher and author of the brilliant new book ‘ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System’.

He also has a fantastic way of bringing together brain health and delicious, practical food.

We cover 👇

• Why combining foods can unlock more benefits than eating them on their own

• The shift from “more fibre” to “more variety of fibre”

• Everyday foods your gut microbes thrive on that most of us under-eat

• Why how you eat matters just as much as what’s on your plate

• The surprising impact even mild dehydration can have on focus and mood

• Easy ways to upgrade meals you’re already eating, even on low-energy days

This conversation will leave you inspired to cook your way to a healthier brain. And stick around for Miguel’s slightly unusual approach to using a slow cooker to maximise the nutritional value of his food.

​​

Dr Miguel’s socials

https://drmiguelmateas.com/

https://thecreativescientist.substack.com/

http://instagram.com/drmiguelmateas

Hope you enjoy!

Dr Rupy x

🎬 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.