Chew On This with Dr Anna Colton

This week on Chew On This, I’m joined by Dr Emily Leeming — registered dietitian, nutrition scientist at King’s College London, former chef, and self-confessed gut microbiome nerd. Emily is the author of Genius Gut and she’s back to talk about her new book Fibre Power, plus why gut health doesn’t need to be extreme, expensive, or obsessed-over to actually make a difference.We get into the real-world basics that move the needle: the difference between a nutritionist and a dietitian, what your gut microbiome actually does (beyond digestion), the emerging gut–brain research, and why restriction so often backfires. Emily shares her simple “B-G-B-G-S” framework (beans, greens, berries, grains & seeds), why most of us are seriously under-eating fibre, and how to build a healthier plate that still leaves room for joy, connection, and the foods you genuinely love.Find Emily:Website: https://www.emilyleeming.comInstagram: @dremilyleemingBuy her book: https://amzn.eu/d/0ambScHs

In this week’s episode of Chew On This, I’m joined by Joanna Rodriguez, a health psychologist who works with the nervous system, stress, and trauma and who describes her work as helping people feel less shit. We talk about why the mind and body aren’t separate, how that false divide creates unnecessary suffering and shame, and why so many struggles with food aren’t about willpower or control at all. Jo explains how our nervous system shapes appetite, hunger, and eating patterns through fight, flight, freeze, and fawn responses, and why behaviours like restricting, binging, emotional eating, or eating to please others are often physiological survival adaptations rather than personal failures. We explore what it means to slow down in a world that doesn’t encourage it, how micro pauses, grounding, breathwork, and tapping can help the body feel safer, and why compassion is not about being soft or indulgent but about understanding what’s actually going on beneath the behaviour. We also talk about living well with difficult feelings instead of trying to get rid of them, the impact of chronic stress and pain on eating, and how learning to work with the body rather than fighting it can begin to shift long standing patterns around food, emotions, and self trust.Find Jo:Instagram: @straightforwardpsychologyFind Anna: Website: ⁠⁠⁠https://www.dranna.co.uk/about⁠⁠⁠Instagram: ⁠⁠⁠https://www.instagram.com/drannacolton⁠⁠⁠Book (Amazon): ⁠⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In today’s episode, I’m joined by Dr Joshua Wolrich, a NHS doctor, nutrition counsellor and author of Food Isn’t Medicine. We talk about why food has become such a fraught subject, including the rise of shame and “shoulds”, weight stigma in everyday life and in healthcare, and the way diet culture can start far earlier than we imagine. Joshua shares his own journey from dieting and public “accountability” online to a weight neutral, evidence led approach. We explore why dieting is not risk free, why intuitive eating is so often misunderstood, and how fear rather than science drives so much of what we’re told about sugar, health and body size.If you have ever felt tension around food, whether that is eating in secret, feeling judged in a doctor’s room, worrying you are “doing it wrong”, or panicking about what you might pass on to your children, this conversation is for you. Joshua’s closing thought is beautifully simple: do one thing that brings more joy to eating, what you love, how you love to eat, and who you love to eat with, because a peaceful relationship with food is not a luxury, it is part of living.00:36 Debunking Food Myths01:44 Early Childhood and Food Relationships03:11 Impact of Food Scarcity on Health06:07 Navigating Diet Culture and Parenting11:24 Personal Journey into Nutrition and Medicine13:49 The Role of Social Media in Dieting15:11 Challenging Diet Culture and Embracing Intuitive Eating20:34 Reflecting on Problematic Dieting21:08 Accidental Social Media U-Turn21:30 Exploring Intuitive Eating22:40 Transition to Nutritional Science25:00 Challenging Dieting Risks31:43 Weight Stigma in Healthcare35:55 The Impact of Ultra-Processed Foods41:11 Final Thoughts on Food and JoyFind Josh:Website: https://drwolrich.comInstagram: @drjoshuawolrichRead His Book 'Food Isn't Medicine': https://amzn.eu/d/0anDsBXlFind Anna: Website: ⁠⁠https://www.dranna.co.uk/about⁠⁠Instagram: ⁠⁠https://www.instagram.com/drannacolton⁠⁠Book (Amazon): ⁠⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew On This, I’m joined by nutritional scientist and public health expert Dr Federica Amati for a deeply clarifying conversation about nutrition, gut health, and why food advice has become so confusing. We unpack how misinformation spreads online, why nuance and evidence struggle to compete with punchy wellness trends, and what nutrition science actually tells us about health, risk, and the microbiome. Federica shares her journey into public health and nutrition, and explains why population-level science so often gets misunderstood when it’s applied to individuals.We also explore gut health without fear or rigidity, discussing the microbiome, fermented foods, fibre, and why focusing on abundance rather than restriction matters. Federica offers grounded, practical guidance on eating well without slipping into diet culture or anxiety, including how to think about whole foods, consistency, and flexibility. This episode is a powerful reminder that good nutrition isn’t about perfection or extremes, but about evidence, context, and building a calmer, more trusting relationship with food.00:51 The Rise of Public Health Awareness01:35 Challenges in Health Communication04:54 Federica's Journey into Public Health10:39 Personalized Medicine and Public Health15:00 The Importance of Accurate Nutrition Science19:14 The Microbiome Revolution20:07 The Gut-Brain Connection: Ancient Wisdom Meets Modern Science22:30 The Science Behind Gut Microbiome and Health Outcomes23:48 Dietary Interventions and Gut Health24:13 Balancing Diet and Mental Health25:49 Elasticity of the Gut Microbiome27:51 Top Foods for a Healthy Gut Microbiome30:51 Healthy Fats and Omega-3s34:58 Navigating Food Choices and Marketing36:47 Creating a Healthy Food Environment at Home38:01 Encouraging Kids to Develop a Positive Relationship with Food39:22 Conclusion and Final ThoughtsFind Fede:Instagram: @dr.fede.amatiBuy Federica's book: https://amzn.eu/d/4SalCRYFind Anna: Website: ⁠https://www.dranna.co.uk/about⁠Instagram: ⁠https://www.instagram.com/drannacolton⁠Book (Amazon): ⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew On This, I’m joined by clinical psychologist and burnout specialist Dr Claire Plumbly, author of Burnout: How to Manage Your Nervous System Before It Manages You. Claire and I dive into what is actually happening inside your nervous system when you’re burnt out – and how it can quietly disrupt your hunger, appetite and eating patterns long before you realise something is going on.Claire and I talk about why stress sometimes shuts my appetite down completely, and why at other times it sends me straight to the biscuit tin. We explore how blood sugar swings and decision fatigue can affect the way we eat, and why so many of us end up eating “al desco” on autopilot. We also break down the three nervous system states (green/rest and digest, amber/fight or flight, red/shutdown), co-regulation, and the small but realistic tweaks that make a real difference – from hot lunches and slowing down to micro-breaks, grounding, movement and even creating your own “soothing kit.” It is a truly supportive, practical conversation about coming back into your body and rebuilding a calmer relationship with food.00:47 Claire's Background and Expertise01:22 Understanding Burnout and Eating Habits02:15 The Nervous System's Role in Burnout03:27 Personal Experiences with Stress Eating04:35 Strategies for Managing Stress and Eating15:45 Parenting and Food Stress18:45 The Importance of Co-Regulation20:16 The Power of a Hug: Co-Regulation with Your Child20:55 Micro Moments and Breaks: Managing Stress Throughout the Day22:15 Tuning into Your Body: The Importance of Physical Awareness23:01 Movement and Exercise: Regulating Mood and Stress25:52 Mindful Eating: Building a Healthy Relationship with Food29:13 Quick Tips for Stress Regulation: Creating a Soothing Kit31:40 Decision Fatigue and Burnout: Recognising the Signs35:02 Conclusion: Managing Burnout and Finding CalmFind Claire:Website: drclaireplumbly.com📖 Book - Read More Here📱 Instagram: @drclaireplumblyFind Anna: Website: ⁠https://www.dranna.co.uk/about⁠Instagram: ⁠https://www.instagram.com/drannacolton⁠Book (Amazon): ⁠https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557

In this episode of Chew On This, I sit down with the brilliant Dr Liz O’Riordan, former consultant breast surgeon, three time breast cancer patient and all round myth buster, to talk about one of the most confusing topics out there: the link between cancer and food. Together we unpack the claims that flood social media, from “sugar feeds cancer” and alkaline diets to fasting before chemo, clean eating, detoxes, parasite cleanses and the fear around ultra processed foods.Liz explains what the evidence actually shows, why no diet can cure cancer, and how extreme restriction can do real harm when your body is already under strain. We talk about alcohol, processed meat, exercise as powerful treatment support, and why basic balanced eating is far more effective than any supplement or protocol sold online. If you or someone you love is navigating cancer, or you are simply confused by the endless nutrition noise, I hope this conversation feels grounding, reassuring and genuinely useful.Find Liz: Website: https://liz.oriordan.co.ukInstagram: @oriordanlizBuy Her Latest Book 'The Cancer Roadmap': https://amzn.eu/d/iOis606Sourdough study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4131439/Find Anna: Website: https://www.dranna.co.uk/aboutInstagram: https://www.instagram.com/drannacoltonBook (Amazon): https://www.amazon.com/How-Talk-Children-About-Food/dp/1785120557Timecodes:00:34 Dr. Liz's Journey: From Surgeon to Cancer Survivor01:36 Debunking Cancer Myths: Sugar, Detoxing, and More03:02 The Reality of Diet and Cancer06:00 The Impact of Ultra-Processed Foods21:35 The Role of Exercise in Cancer Recovery24:25 The Joy of Dancing as Exercise25:31 Debunking the Myth of Clean Eating26:37 Alcohol and Processed Meat: The Real Risks30:10 Obesity and Cancer: Understanding the Link33:04 Portion Sizes and Mindful Eating35:13 Navigating Misinformation and Finding Reliable Sources41:40 The Truth About Supplements46:02 Final Thoughts and Resources

Welcome to Chew on This, a new podcast about our lifelong relationship with food. In this opening episode, clinical psychologist and eating disorder specialist Dr Anna Colton shares why she created the podcast, drawing on over 20 years working in specialist eating disorder services and her passion for prevention and early intervention. She reflects on why Christmas and New Year can be such a difficult time around food, body image, guilt and comparison, especially in a world full of New Year new me messaging.Anna explains why restriction fuels cravings and bingeing, why most diets fail, and what intuitive eating really means. You will hear practical and compassionate ways to reset your mindset for 2026, shift focus from appearance to wellbeing, and start building a calmer and more nourishing relationship with food. She also shares what is coming up on future episodes, with conversations across psychology, medicine and food culture exploring how and why we eat.Subscribe and follow to make sure you never miss an episode!Follow Dr Anna Colton on Instagram: @drannacolton

Welcome to Chew on This. I’m Dr Anna Colton. For years, in my work as a psychologist, I’ve sat with people trying to understand why food can feel so complicated - why it can be soothing one moment and overwhelming the next, why family patterns stick, and why changing our habits is so hard, even when we desperately want to.This podcast is an invitation to explore those questions together. We’ll look at the psychology behind eating, the personal stories that shape our choices, and the social and cultural forces we don’t always notice but that deeply affect how we relate to food.Each week, you’ll hear from people bringing their expertise, their lived experience, or both - and we’ll try to unpack the reality of eating in a world that makes it anything but simple.I’m so glad to have you with me. Follow and subscribe to never miss an episode!