In a Nutshell: The Plant-Based Health Professionals UK Podcast

This week we speak with The Alcohol Free Warrior - Neil Rutherford. Neil is a member of the Plant-Based Health Professionals UK and shares with us how he came to quit alcohol for good and discovered the benefits of plant based eating along the way. He has now qualified as an alcohol free performance coach from the Andy Ramage Training Academy with a diploma in coaching and positive psychology and is on a mission to help others! So get ready for Veganuary , and maybe even dry January, by taking your health in your own hands. Listen to this episode for more inspiration and you can contact Neil on his website: https://alcoholfreewarrior.com/ Other resources mentioned in this episode: To find out more about Veganuary and sign up: https://veganuary.com/ Join a PBHP webinar in conjunction with Veganuary to find out more about vegan nutrition: https://plantbasedhealthprofessionals.com/veganuary-pbhp-vegan-nutrition Get support from Alcohol Change UK: https://alcoholchange.org.uk/help-and-support/managing-your-drinking/dry-january And lastly, find out more about the vegan dog food we mentioned: https://justbekind.co.uk/ You can contact Neil on his website: https://alcoholfreewarrior.com/

This week we speak to the authors of the brilliant book 'Preventing Prostate Cancer: Reduce Your Risk with Simple Proactive Choices' , Dr Benny Gavi M.D and Maya Eylon. Dr Gavi is a Harvard trained medical doctor who works at Stanford Hospital and Stanford Medical School in California, and Maya Eylon is a medical researcher and medical student . In this episode they talk to us about how lifestyle and nutrition can play a role in reducing the risk of developing prostate cancer, as well as slowing the progression and improving outcomes in men already diagnosed with prostate cancer. They analysed hundreds of studies to bring us the most concise up to date medical evidence on the impact of lifestyle choices, to empower men to take back control and improve their health. The studies referenced in today's episode can all be found here: https://uk.bookshop.org/p/books/preventing-prostate-cancer-reduce-your-risk-with-simple-proactive-choices-benny-gavi/7039574?ean=9781570674099

This week we talk about all things bone health on the podcast.  From what foods to eat to improve bone health and reduce the risk of hip fractures, to the calcium 'thieves' hidden in our diets, to exercise and much much more.  Dr. Rajiv Bajekal (MS, FRCS Orth., MCh Orth., IBLM) is a Consultant Spinal Surgeon based in London with over 35 years of expertise in Orthopaedics and Spinal Surgery. Specialising in the lumbar spine, he has a deep focus on managing conditions such as sciatica, low back pain, spinal stenosis, osteoporotic fractures, and infections. Dr. Bajekal prioritizes holistic and often non-surgical solutions for patients in severe pain, combining his surgical knowledge with his expertise as a Board-Certified Lifestyle Medicine Practitioner. A strong advocate for lifestyle medicine, Dr. Bajekal has personally experienced the transformative benefits of a whole-food, plant-based diet and incorporates these principles into his practice.  Dr. Bajekal has contributed to the UK's first plant-based nutrition course at Winchester University, where he developed a module on bone health and osteoporosis. He also co-authored a chapter on bone health in the academic book Plant-Based Nutrition in Clinical Practice. Passionate about education, he is known for making complex spinal topics accessible and engaging. For more information, visit www.rajivbajekal.com and follow him on Instagram @drrajivbajekal Relevant studies:1. Tong, T.Y.N., Appleby, P.N., Armstrong, M.E.G. et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med 18, 353 (2020). https://doi.org/10.1186/s12916-020-01815-3 2.     Gómez-Cabello A, Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Effects of training on bone mass in older adults: a systematic review. Sports Med. 2012;1;42(4):301-25. 3.  Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754 4.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015;13(4):245-255. doi:10.1007/s11914-015-0272-1 5.  Qiu, Rui & Cao, Wen-ting & Tian, Hui-yuan & He, Juan & Chen, Gengdong & Chen, Yu Ming. (2017). Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLOS ONE. 12. e0168906. 10.1371/journal.pone.0168906.6.  Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.7.  Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015 Aug;13(4):245-55. doi: 10.1007/s11914-015-0272-1. PMID: 26045228; PMCID: PMC4928581.8.  Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. doi: 10.3390/nu2070693. Epub 2010 Jul 5. PMID: 22254049; PMCID: PMC3257679.9.  Bolland M J, Avenell A, Baron J A, Grey A, MacLennan G S, Gamble G D et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis BMJ 2010; 341 :c3691 doi:10.1136/bmj.c369110.  Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ. 2011 Apr 19;342:d2040. doi: 10.1136/bmj.d2040. PMID: 21505219; PMCID: PMC3079822.11.  Li K, Kaaks R, Linseisen J, et alAssociations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg)Heart 2012;98:920-92512.  Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. doi:10.2174/187432500120601014313.  Bawa S. The significance of soy protein and soy bioactive compounds in the prophylaxis and treatment of osteoporosis. J Osteoporos. 2010 Mar 8;2010:891058. doi: 10.4061/2010/891058. PMID: 20981338; PMCID: PMC295724114.  Zhang X, Shu X, Li H, et al. Prospective Cohort Study of Soy Food Consumption and Risk of Bone Fracture Among Postmenopausal Women. Arch Intern Med. 2005;165(16):1890–1895. doi:10.1001/archinte.165.16.189015.  Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):936-42. doi: 10.1093/ajcn/84.4.936. PMID: 17023723. 16.  Chen L, Liu R, Zhao Y, Shi Z. High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients. 2020;12(2):530. Published 2020 Feb 19. doi:10.3390/nu1202053017.  Cheraghi Z, Doosti-Irani A, Almasi-Hashiani A, Baigi V, Mansournia N, Etminan M, Mansournia MA. The effect of alcohol on osteoporosis: A systematic review and meta-analysis. Drug Alcohol Depend. 2019 Apr 1;197:197-202. doi:10.1016/j.drugalcdep.2019.01.025. Epub 2019 Feb 27. PMID: 30844616.18.  Chang HC, Hsieh CF, Lin YC, Tantoh DM, Ko PC, Kung YY, Wang MC, Hsu SY, Liaw YC, Liaw YP. Does coffee drinking have beneficial effects on bone health of Taiwanese adults? A longitudinal study. BMC Public Health. 2018 Nov 20;18(1):1273. doi: 10.1186/s12889-018-6168-0. PMID: 30453911; PMCID: PMC6245613.19.  Benedetti, Maria Grazia & Furlini, Giulia & Zati, Alessandro & Letizia Mauro, Giulia. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed Research International. 2018. 1-10. 10.1155/2018/4840531.

This week we are discussing chronic fatigue syndrome (CFS) with Dr Tila Kansagra. Dr Kansagra is a UK based GP of British South Asian heritage who’s Board certified in lifestyle medicine and has a certificate in plant based nutrition as well as lifestyle medicine for cancer prevention and survivorship. She practices as a GP specialist in ME/ CFS and fibromyalgia. She is a passionate advocate for plant-based nutrition and other lifestyle factors in the prevention and treatment of chronic disease. She enjoys sharing her love of plant -based nutrition through recipes on her website and now a YouTube channel with her mum. Tila goes by the name of Plant Promoting Doctor.To contact Tila:Instagram: @plant_promoting_doctorWebsite: www.plantpromotingdoctor.comYouTube: https://www.youtube.com/channel/UCknRthoJOWoTxuyOf2nzh4A

This week in the Nutshell we have the honour of welcoming back our first ever guest, founder of Plant-Based Health Professionals U.K. and Consultant Haematologist, Dr Shireen Kassam. This episode is released on World Food Day to highlight the problem with poor diets globally and how our current food system is at the intersection of the health and climate crises.  Shireen talks us through the last six years since founding the Plant-Based Health Professionals U.K. We hear how the organisation is involved in ongoing education, including the provision of courses in medical schools, conducting research projects as well as  spearheading campaigns working towards changing the food system within the NHS. We discuss the 'Plants First Healthcare' campaign, which is calling on all NHS hospitals and organisations across the UK to adopt a 'plant-based by default' food menu, to improve health outcomes, reduce pandemic risk, limit antibiotic resistance and decrease food costs. We cover so much in this interview- including how, as individuals, we can all get involved - whether we are healthcare professionals or not. And of course we finish off with hearing what Shireen is eating for her delicious plant-based dinner tonight! Don't miss this motivating interview with such an inspiring person.  Plants First Healthcare website https://plantsfirsthealthcare.com BMJ leader article  https://blogs.bmj.com/bmjleader/2024/10/01/plants-first-healthcare-normalising-plant-based-meals-in-healthcare-by-dr-laura-jane-smith-and-dr-shireen-kassam/ Food in Healthcare Reporthttps://tinyurl.com/4ctyzsnm

This week in the Nutshell we have a real first for you - a plant-based dentist, Dr Keval Shah.  In this fascinating discussion we covered all sorts of topics related to the health of teeth and gums, including whether fruit is bad for our teeth and how our oral microbiome and dental health may affect our overall health. But there is so much more to this episode than a reminder to floss! Keval is a passionate climate and vegan activist and we had a really inspiring discussion about how we can extend compassion to all on this planet - human and non-human animals alike, and how our actions make a difference to the climate crises including some tips on ethical investing! We delved into why Keval rescues farm animals, volunteers in animal sanctuaries, and spends his holidays providing free dental care to the people of Sierra Leone.  Don't miss this one if you want to be truly inspired by this remarkable and compassionate human being.  To connect with Keval, and check out his podcast:  https://www.kevalashah.com/s-projects-side-by-side And if you haven't already, health professionals please add your signature to https://plantsfirsthealthcare.com/

In this episode we take a deep dive into Irritable Bowel Syndrome (IBS),  a complex yet common condition. We discuss how the diagnosis is made, what symptoms to look out for, how to manage IBS and how to tackle FODMAPs on a plant-based diet, as well as the all important gut microbiome and gut-brain axis.  Hazel started her dietetic career as a Research Dietitian at Kings’ College London, where she worked on two published research papers on inflammatory bowel disease. She then went on to develop her clinical gastroenterology experience at Imperial Trust, London, later working at Manchester Royal Infirmary and then Royal Liverpool Trust.  Hazel became a fully trained FODMAP dietitian, completing her training at Kings’ College London. This training equipped her with comprehensive knowledge and skills in implementing the low FODMAP diet effectively, giving her the ability to empower clients to achieve lasting relief from their IBS symptoms. Hazel founded her private consultancy business in 2022. HC Dietetics specialises in gastroenterology conditions, such as IBS and IBD. Additionally she has a special interest in plant-based diets and their connection with gut health and overall health. To connect with Hazel: www.HCDietetics.com Instagram: www.instagram.com/HCDietetics  Don't forget the Nutrition and Lifestyle Medicine Conferences! Link for the 9th November virtual NLMC 2024: https://nlmc.org.uk/nlmc-the-nutrition-and-lifestyle-medicine-conference/nlmc-day-two/ And for the early bird tickets for NLMC 2025 https://nlmc.org.uk/tc-events/nlmc-2025/

Season three of the Nutshell begins with an interview with Dr. Carlijn Wagenaar, who joined us from the Netherlands, to discuss the findings of the randomised controlled trial ‘Plants for Joints’  This trial assessed the effectiveness of a multidisciplinary lifestyle programme with a plant-based diet in people with rheumatoid arthritis and osteoarthritis.  Useful links below: https://academic.oup.com/rheumatology/article/62/8/2683/6972770?login=true https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18554-2 https://rmdopen.bmj.com/content/10/1/e004025 https://plants-for-health.com/ https://www.linkedin.com/in/carlijn-wagenaar-83214110b/?originalSubdomain=nl Link to The Food Foundation Report ‘Rethinking Plant-Based Meat Alternatives’ : https://foodfoundation.org.uk/publication/rethinking-plant-based-meat-alternatives Link to the webinar Daisy and Clare discussed: https://plantbasedhealthprofessionals.com/redefining-plant-based-meat-alternatives

Lectins: even the word sounds like they might be something not nice. Here we discuss these proteins which have received a lot of attention in recent years because of concerns they cause digestion problems and a reduction in the absorption of other important nutrients.

In episode 14 we speak to Cardiologist, Dr Kim Williams, a Fellow and former President of the American College of Cardiology, guest editor and editorial board member for the Journal of the American College of Cardiology, Cardiology Today and US Cardiology . He is currently professor of medicine and chair of the University of Louisville Department of Medicine. Aside from his extensive clinical experience, he is expert in social and cultural factors as determinants of cardiovascular health, and gives useful insights on whether focusing on race can ever be important in progressing improvements in cardiovascular health. For further interest see: They're trying to kill us. A documentary on why black Americans die at disproportionately high rates compared to their white American counterparts. https://wellcomecollection.org/articles/ZDa72hQAAC4ZdHyy https://uk.bookshop.org/p/books/divided-racism-medicine-and-why-we-need-to-decolonise-healthcare-annabel-sowemimo/6331076?ean=9781788169202 Don't forget you can register for the Nutrition and Lifestyle Medicine Conference on the 9th September and 9th November. https://plantbasedhealthprofessionals.com/nlmc-2024

In Episode thirteen we welcome Dr Hannah Short a GP Specialist in Menopause, Premature Ovarian Insufficiency (POI) and Premenstrual Syndrome.  Hannah graduated from the University of Cambridge School of Clinical Medicine in 2009, after first studying Human Sciences at the University of Oxford. She is a member of the British Menopause Society (BMS), the International Menopause Society (IMS) and The International Association for Premenstrual Disorders (IAPMD). She qualified as a BMS-accredited Menopause Specialist in 2018 and holds the Advanced Certificate in Menopause Care. She is also certified as a practitioner by the International Society of Gynecological Endocrinology (ISGE) and is a published co-author of 'The Complete Guide to POI and Early Menopause' The Complete Guide to POI and Early Menopause by Hannah Short | Hachette UK (sheldonpress.co.uk)  To contact Hannah: https://drhannahshort.co.uk/ Resources and Studies Discussed: RCOG Guidelines (PMDs): Premenstrual Syndrome, Management (Green-top Guideline No. 48) | RCOGIAPMD: IAPMD Endometriosis UK: Ending endometriosis starts by saying it | Endometriosis UK (endometriosis-uk.org) The Daisy Network: Charity for Women with POI | The Daisy Network  Papers on PMS Western dietary pattern is related to premenstrual syndrome: a case–control study | British Journal of Nutrition | Cambridge Core and https://www.mdpi.com/517054 and Frontiers | Impact of nutritional diet therapy on premenstrual syndrome (frontiersin.org)  https://pubmed.ncbi.nlm.nih.gov/33761124/ https://www.pms.org.uk/app/uploads/2018/06/guidelinesfinal60210.pdf Don't forget 9th September 2024 and 9th November 2024 are the dates of our Nutrition and Lifestyle Medicine Conference. https://plantbasedhealthprofessionals.com/nlmc-2024 We are calling on NHS trusts, Integrated Care Boards (ICBs) and all other healthcare organisations across the United Kingdom to adopt a ‘Plant-Based by Default’ food menu. Sign the letter by heading over to: https://plantsfirsthealthcare.com/

In episode twelve we welcome Vanessa Sturman, a Plant Based Health Coach and founder of Energise and Thrive Plant Based. She helps people reduce fatigue, get a healthy weight and glow with vitality using the most delicious plant-based food (whether you want to be fully plant-based or not). No fads, no ‘dieting’ and no missing out. Her approach is to make healthy and plant based eating fun, filling and satisfying, and something anyone can do and benefit from. She graduated from Cambridge University with a BA(Hons) and MPhil in Biological Anthropology and spent years as a plant-based recipe creator. Vanessa is unique as a coach in having extensive knowledge of helping people create the most delicious plant based food using accessible and familiar ingredients.  She has been featured on Sky News, BBC and LBC as an authority on plant based eating and speaks regularly at conferences and events. Vanessa is known for making a healthy and plant based lifestyle non-restrictive, fun and inclusive, and this episode is full of great tips and tricks to make eating healthier easier and accessible to all. To connect with Vanessa:  www.linkedin.com/in/vanessa-sturman-plant-based-health-coach/ www.facebook.com/vanessa.a.sturman/

In episode 9, we had an informative discussion  with Jenny Chapman, a Churchill Fellow and food systems researcher. Jenny has a degree in Biology from the University of Oxford, a Masters in Taxonomy from Imperial College London, and a lifelong love of the natural world.  Her work has involved researching safe, healthy, sustainable and ethical protein sources. Jenny was awarded a Churchill Fellowship in 2023 to investigate the adoption, acceptance and trust of plant-based meat. Jenny recently published a report entitled’ Processing The Discourse over Plant-Based Meat’ which is an essential read for anyone who is trying to understand more about the “ultra-processed foods” debate. You can find her report here: https://www.churchillfellowship.org/ideas-experts/ideas-library/processing-the-discourse-over-plant-based-meat/ Reports and Studies Discussed: https://www.nationalfoodstrategy.org/ https://pubmed.ncbi.nlm.nih.gov/37356502/ https://pubmed.ncbi.nlm.nih.gov/31055621/ https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdf https://www.frontiersin.org/articles/10.3389/fnut.2022.826162/full https://www.thelancet.com/pdfs/journals/lanepe/PIIS2666-7762(23)00190-4.pdf https://pubmed.ncbi.nlm.nih.gov/35314769/ To connect with Jenny: https://www.linkedin.com/in/jenny-chapman-sustainability/

In episode 8, we talk to Dr. Tushar Mehta, about how the impact of our food choices goes way beyond climate change. Dr Mehta completed medical school and residency at the University of Toronto.  Currently, he practices Emergency Medicine and participates in international health projects.  Formerly an annual volunteer in rural India, he is now doing work in Haiti  (HEP-Haiti / Ecole Communautaire De Santo).  He has also worked with Sea Shepherd Conservation Society and is medical advisor for Project CANOE in Toronto.Along with a small team, Dr. Mehta co-founded Plant Based Data, an online database which collects and organizes academic literature regarding the impact of plant and animal agriculture on health, environment, food security, and pandemics. Dr. Mehta is interested in an evidence and data based approach to health, ecological issues, and global justice issues. For tickets to the 'I could never go vegan' film screening at Kings College Hospital, 2nd May: https://www.eventbrite.co.uk/e/i-could-never-go-vegan-film-screening-tickets-855878524707 www.plantbaseddata.org  CAPE 2021 Environment and Animal Agriculturehttps://www.youtube.com/watch?app=desktop&v=_0fqd0AzJak&feature=emb_logo&ab_channel=CAPE%7CACME Dr Tushar Mehta's slide deck which he is happy for people to use for education purposes:https://www.dropbox.com/scl/fi/3ya4ks3xepj47zj5l6wzn/2022-03-11-Western-University-Animal-Ag-and-Global-Eco-Impact-Shortest.pptx?rlkey=9lmnrk5rsk7vjj9z6pcs80in2&dl=0 Nicholas Carter’s recent report on disinformation from the animal agriculture industry: “Harvesting Denial Distractions & Deception" https://www.thefreedomfoodalliance.org/report/home Nicholas Carter’s recent report on GWP* - a methane metric promoted by animal agriculture which undercounts their impact https://changingmarkets.org/wp-content/uploads/2023/11/Seeing-stars-report.pdf State of the Ocean report from Plant Based Data team https://www.plantbaseddata.org/post/stateoftheocean

In episode 7 we discuss the role of the gut microbiome in weight management, and how weight loss injections like Ozempic and Wegovy are inspired by the body's own hormones. Chris Damman is Clinical Associate Professor and a practising gastroenterologist at the University of Washington in the Department of Medicine/Division of Gastroenterology and editor-in-chief at Gut Bites MD.   He is former Initiative Lead of Gut Health in the Enteric and Diarrheal Diseases team at the Bill & Melinda Gates Foundation.  He holds an M.D. from Columbia University, an M.A. in Molecular Biology & Biochemistry from Wesleyan University, and is board certified in Gastroenterology.  Chris holds research interests focused on food- and microbiome-based therapeutics for metabolic disease. He is a frequent contributor to the press as an expert in gut microbiome. To connect with Chris: www.gutbites.org https://www.linkedin.com/in/chris-damman Studies/ Articles  Discussed: https://theconversation.com/your-body-already-has-a-built-in-weight-loss-system-that-works-like-wegovy-ozempic-and-mounjaro-food-and-your-gut-microbiome-220272 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)02750-2/fulltext https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6

In episode 6, we welcome Dr Sue Kenneally, GP, Obesity Physician and Nutritionist. We discuss all aspects of body weight, from the health problems associated with carrying extra weight, why some people will struggle so much with weight loss, and what you can do if diets are not working.  Sue is Director of the British Society of Lifestyle Medicine, SCOPE certified member and regional group lead of the Association for the Study of Obesity, a member of the Board of the Welsh Obesity Society, member of the ‘GPs with an Interest in Nutrition Group’ and a tutor in obesity and weight management at the University of South Wales. She is passionate about lifestyle and health, and hopes to inspire and empower her patients to transform their lives by making simple changes. Sue has appeared on TV numerous times and gives regular radio interviews on any subject related to lifestyle as a means of maintaining good health, and also has spoken at a number of academic/medical meetings advising other doctors and health professionals about the importance of lifestyle medicine. You can contact her via her website: http://drsuekenneally.com/contact/ If you are in the Exeter area this is the cafe where we had the delicious tofu 'eggs'! https://www.sacredgrounds.co/ Studies discussed; https://assets.publishing.service.gov.uk/media/5a759da7e5274a4368298a4f/07-1184x-tackling-obesities-future-choices-report.pdf https://www.mdpi.com/2072-6643/11/1/157

What do you need to know about getting the right amount of iodine in your diet as a plant-based eater.

In Episode 5 we talk to Dr Ishani Rao, a GP taking a special interest in helping the plant-based community to prioritise mental health, as well as educating widely on the benefits of plant-based eating to improve mental and physical health outcomes. We also highlight the new opportunity to certify in Lifestyle Medicine with the International Board of Lifestyle medicine (IBLM): https://plantbasedhealthprofessionals.com/iblm/iblm-certification Don't forget about this year's nutrition and lifestyle medicine conference (virtual and online events) which are open to all: https://plantbasedhealthprofessionals.com/nlmc-2024 Papers discussed in this episode: Ultraprocessed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses https://www.bmj.com/content/384/bmj-2023-077310 PCRM resource on food and mood:https://www.pcrm.org/good-nutrition/food-and-mood Association between meatless diet and depressive episodes: A cross-sectional analysis of baseline data from the longitudinal study of adult health (ELSA-Brasil)https://www.sciencedirect.com/science/article/abs/pii/S0165032722010643 Mindful Eating https://www.hsph.harvard.edu/nutritionsource/mindful-eating/

Dr Nitu Bajekal, MD is a Senior Consultant Obstetrician and Gynaecologist in London,UK with nearly 40 years of clinical experience in women’s health. Her special interestsinclude Lifestyle Medicine, Menopause, PCOS, Endometriosis, period problems, complexvulval problems and medical education. She is a keyhole surgeon with experience inlaparoscopic procedures including robotics.She is a Fellow of the Royal College and recipient of the Indian President’s Gold medal.Dr Bajekal is one of the first board-certified Lifestyle Medicine Physicians in the UK. She haswritten the women’s health module for the first UK plant-based nutrition course atWinchester University. She has co-authored the women’s health chapter for an academicbook for health professionals (Plant Based Nutrition in Clinical Practice, Sep 2022)She is a speaker at Holistic Holiday at Sea (HHAS), speaking on menopause, PCOS andwomen’s health issues.Dr Bajekal is passionate about educating women, providing reliable medical and lifestyleinformation for the general public, doctors, workplaces, and schools. She runs a voluntaryservice set up to educate, energise and empower schoolgirls and women to make lifestylechoices to help improve their own and their families’ health.Dr Bajekal is the co-author of Living PCOS Free (Hammersmith Health Books, 31 Mar. 2022) a practical guide to managing Polycystic Ovary Syndrome (PCOS) with proven lifestyle approaches alongside western medicine. She has written this book with her daughter, Rohini Bajekal.Her new book, Finding Me in Menopause (Sheldon Press) is out on 25th April 2024 and available for pre-order now:https://www.sheldonpress.co.uk/titles/dr-nitu-bajekal/finding-me-in-menopause/9781399810227/Website : https://nitubajekal.com/Studies Discussed in this episode:https://pcrm.widen.net/s/kbrn2p6mqx/capital-wavs-iihttps://academic.oup.com/nutritionreviews/article/75/7/500/3902926https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874068/https://journals.sagepub.com/doi/10.1177/1534735413502076 https://thefirstmess.com/2020/05/27/sticky-ginger-tempeh-recipe-coconut-rice/ https://www.equalityhumanrights.com/guidance/menopause-workplace-guidance-employers https://acsjournals.onlinelibrary.wiley.com/doi/abs/10.1002/cncr.35172

This week we welcome Rosie Martin RD to the Nutshell, to tackle the topic of whether we need dairy in our diets. Rosie is a UK registered dietitian working in the NHS and as a specialist in plant-based nutrition through her private practice Rosemary Nutrition & Dietetics.  As a former zoologist with experience in animal behaviour and welfare, Rosie turned to a fully plant-based diet in 2014 and retrained in nutrition. Having studied the theory of plant-based nutrition and experienced the real-life physical and psychological benefits, Rosie now works to support others embrace a plant-based diet and lifestyle for human, animal and planetary health. You can find and connect with Rosie through the following links: Website: www.rosemarynutrition.co.uk Instagram: @plantdietitianrosie Studies we discussed: https://www.wcrf-uk.org/preventing-cancer/what-can-increase-your-risk-of-cancer/red-and-processed-meat-and-cancer-risk/ https://food-guide.canada.ca/en/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584869/ https://pubmed.ncbi.nlm.nih.gov/24586662/ https://www.sciencedirect.com/science/article/abs/pii/S0959378017301176 We hope you are enjoying listening. If so please could we ask you to leave us a review on your platform of choice and share with your colleagues, family and friends.