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

For this week's nugget we are joined by NHS dietitian Didem Varol, who guides us through the delights and challenges of opting for plant-based food when eating out in Turkey, or when re-creating Middle Eastern flavours at home.Follow Didem on Instagram @plantgevity or find her at www.plantgevity.com

This week we are delighted to welcome Professor Paul Behrens to the Nutshell.Paul is a British Academy Global Professor based at the Oxford Martin School at the University of Oxford where his research focuses on the impacts of food system transformations. His research and writing on food and energy systems, land use and climate change has appeared in scientific journals and media outlets and he is the editor and author of the textbook  ‘Food and Sustainability'.As an academic with a background in Physics, Professor Behrens is an environmental expert, and he combines this expertise with a communication style that is accessible to all in his book ‘The Best of Times, The Worst of Times: Futures from the Frontiers of Climate Science' which we discuss in this episode.To buy the book:https://uk.bookshop.org/shop/PaulBehrensTo connect:https://www.linkedin.com/in/paul-behrens-6b586427/?originalSubdomain=ukLinks to further information discussed in this episode:https://eatforum.org/eat-lancet-commission/the-planetary-health-diet-and-you/https://en.fvm.dk/Media/638484294982868221/Danish-Action-Plan-for-Plant-based-Foods.pdfhttps://www.carbonbrief.org/cropped/https://unearthed.greenpeace.org/author/zacharyboren/https://www.ft.com/susannah-savagehttps://www.theguardian.com/profile/arthurneslenhttps://www.food.systems/https://foodfoundation.org.uk/publication/meat-factshttps://foodfoundation.org.uk/sites/default/files/2025-05/TFF_Meat%20Facts.pdfhttps://foodfoundation.org.uk/initiatives/broken-platehttps://www.sciencedirect.com/science/article/pii/S2514664525000104

This week's 'nugget' episode showcases the work of Dr Camille Hirons, a GP with special interest in lifestyle medicine and reducing health inequalities.Esselstyn CB Jr, Ellis SG, Medendorp SV, Crowe TD. A strategy to arrest and reverse coronary artery disease: a 5-year longitudinal study of a single physician's practice. J Fam Pract. 1995 Dec;41(6):560-8. PMID: 7500065.Buettner D, Skemp S. Blue Zones: Lessons From the World's Longest Lived. Am J Lifestyle Med. 2016 Jul 7;10(5):318-321. doi: 10.1177/1559827616637066. PMID: 30202288; PMCID: PMC6125071.The Core 20 NHS work on health inequalities:https://www.england.nhs.uk/about/equality/equality-hub/national-healthcare-inequalities-improvement-programme/core20plus5/Connect with Dr Cami:https://www.lifestylemedicineaccelerator.co.uk/On Instagram: the_lifestyle_med_gpGet qualified:https://plantbasedhealthprofessionals.com/iblm/iblm-certificationAnd to get tickets for the upcoming Nutrition and Lifestyle Medicine in person and online conferences:https://nlmc.org.uk/

This week we are pleased to be welcoming Dr Neal Barnard, M.D. to the Nutshell.Dr Barnard has an incredible plant-based health CV including founding the Barnard Medical Center in Washington DC, which aims to make nutrition part of routine medical care, as well as working as adjunct Professor of Medicine at George Washington University.He is however perhaps most well known for his role as Founder and President of the Physicians Committee for Responsible Medicine ( PCRM) - an organisation advocating for preventative medicine, good nutrition and higher ethical standards in research.He himself has led research studies focusing on the role of diet in problems such as diabetes, weight management, and chronic pain and as a result has produced a number of  fantastic studies, and books, and we had the opportunity to talk with him about his latest book 'The Power Foods Diet'.Link to find out more about PCRM:https://www.pcrm.org/To buy Dr Barnard's latest book:https://uk.bookshop.org/p/books/the-power-foods-diet-the-breakthrough-plan-that-traps-tames-and-burns-calories-for-easy-and-permanent-weight-loss-md-barnard-neal-d/7616351?ean=9781538764954Don't forget to get your tickets to this year's Nutrition and Lifestyle Medicine Conference in London, by following this link:https://nlmc.org.uk/And if you enjoy this episode please don't forget to share, rate and review! 

Sea salt, iodised salt, Himalayan salt, and lo-salt: what should we be using? Well less of all of them it seems, but why exactly, and how can we do that? Daisy and Clare talk it through, whilst leaving room for a touch of the plant-based eater's favourite - kala namak.

This week, in episode 10, we are talking about chronic kidney disease and diet, and so are excited to be joined by Angeline Taylor, a registered dietitian of over 15 years who has worked within the kidney specialty for most of those years. Angeline is extremely passionate and committed to supporting those with kidney conditions to live a healthy lifestyle. She holds the positions of Renal Dietitian in the NHS, Chair of the British Dietetic Association Kidney Specialist Group, and Renal Dietitian for Kidney Care UK's Kidney Kitchen.  She also sits on the UK Kidney Association Sustainability Committee and advocates a plant-based approach to managing kidney disease.  Angeline sees patients with a variety of kidney conditions at various stages of the disease, from early to advanced stages of chronic kidney disease, dialysis, kidney transplantation, as well as acute illness on a busy NHS ward. In collaboration with the Plant-Based Health Professionals UK, she has developed a range of factsheets on plant-based diets for people with kidney disease.https://plantbasedhealthprofessionals.com/factsheetsThe international guidelines discussed:https://kdigo.org/guidelines/The BDA's Kidney Dietitian Specialist Grouphttps://www.bda.uk.com/specialist-groups-and-branches/kidney-dietitian-specialist-group.htmlAngeline's work at Kidney Kitchen:https://kidneycareuk.org/get-support/healthy-diet-support/kidney-kitchen/To connect with Angeline: https://www.linkedin.com/in/angeline-taylor-32901946/

Nuts are full of fibre, unsaturated fats, vitamins, and polyphenols. So this week's nugget will get you up to speed on why you should be including them in your diet, whilst reassuring they are not 'a second on the lips, a lifetime on the hips'.

In line with the recent World Day for Laboratory Animals on 24th April, we spoke with Savita Nutan, founder of Medicine Without Cruelty.In this episode Savita highlights the suffering of laboratory animals, how unreliable animal experiments are, and how poorly they translate to human health outcomes. As such Savita is committed to ending animal testing in science, medicine and dentistry.Her organisation's mission is to educate, advocate, and innovate, ensuring that scientific progress is achieved through humane and effective animal-free alternatives.And it seems that innovative technologies are revolutionising research and testing offering accurate, ethical and sustainable solutions without needing to use animals, so tune in to find out more about this important topic.To connect with Savita:https://medicinewithoutcruelty.com/

Celebrating with chocolate can continue. Just make sure it's the dark variety (for maximum flavanoids), you're mindful of portion control, and that it's fairly traded.https://foodispower.org/chocolate-list/Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. Epub 2011 Jun 13. PMID: 21470061; PMCID: PMC4696435.Tan TYC, Lim XY, Yeo JHH, Lee SWH, Lai NM. The Health Effects of Chocolate and Cocoa: A Systematic Review. Nutrients. 2021 Aug 24;13(9):2909. doi: 10.3390/nu13092909. PMID: 34578786; PMCID: PMC8470865.

This week we welcome nutritionist and founding member of Greencuisine Trust, Daphne Lambert, to the Nutshell.Daphne has cooked, studied, taught and written about food all her adult life. She has run a nutritional consultancy practice for over 25 years working with schools, colleges and organisations looking at ways to nourish well being. Through inspiring projects, courses and events, Greencuisine Trust works to improve the knowledge and understanding of the inter-relationship between food, culture, biodiversity, agriculture and the environment. To connect with Daphne:https://www.greencuisinetrust.org/Nettle recipes!Nettle pesto150g nettle tops (top5/7 leaves)25g shelled hemp seeds2 cloves garlic finely chopped or handful wild garlic chopped1 tablespoon nutritional yeast flakes (optional)approx 200ml olive oilsalt & black pepperBring a pan, large enough to take the nettles 1⁄2 filled with water to the boil. Add the nettles bring back to the boil and cook for 30 seconds. Drain through a sieve over a bowl to save the cooking water.Immediately plunge the nettles into very cold water. As soon as they are cold, remove and squeeze them dry.Put the nettles into a food processor along with the garlic. Process together for 30 seconds then slowly trickle in enough oil to make a soft paste. Stir in the nuts and optional yeast flakes. Season your pesto with salt and pepper to taste. Will keep well in the fridge for a couple of weeks.The reserved nettle water is a nourishing drink.Nettle soupserves 4400g nettle tops200g floury potatoes peeled if necessary & roughly chopped1litre well flavoured vegetable stocksalt & black pepperPlunge the nettle tops into boiling water for 30 seconds. Drain through a sieve over a bowl to save the cooking water for a nourishing herbal tea. Immediately plunge the nettles into cold water to refresh, drain and set aside.Put the potatoes and stock into a pan and gently simmer with the lidon until tender. Add the nettle tops to the pan, cook for a further 3 minutes, remove from the heat, cool slightly then blitz in a food processor. Return to the pan and gently bring back to the boil. If it seems too thick add a little more stock. Season as necessary with salt & black pepper.Potato & nettle rosti6 medium well scrubbed potatoes2 large handfuls of nettle topsolive oilsalt and pepperPlunge the nettles into boiling water for 30 seconds, strain (reserving the water to drink) and refresh the nettles in cold water. Strain and with your hands squeeze the nettles dry then roughly chop.Grate the potatoes onto a tea towel and gently wring out any excess moisture. Season well with salt pepper and mix in the nettles. Gently heat the oil in a frying pan. Pile in the potato mixture and press down well. Over a moderate heat cook until golden brown, about 15 minutes. Flip over and repeat on the other side. Transfer to a dish and serve cut in wedgesLinks from today's episode:https://plantbasedhealthprofessionals.com/21-day-challengehttps://plantbasedhealthprofessionals.com/rethinking-easter-choosing-lentils-instead-of-lambhttps://plantbasedhealthprofessionals.com/allergen-free-lentil-loafhttps://www.goodtogrowuk.org/charlesdowding.co.ukhttps://www.ukorganic.org/blog/articles/dirty-dozen-a-list-of-pesticide-residue-levels-in-food-from-pan-uk

In this week's nugget: Is supplementing with B12 unnatural? Is there a role for fortification? And how would I even know if I was deficient in B12? Our advice would always be to keep calm, and take the supplement....

April is bowel cancer awareness month. With this in mind we talk to Dr Alan Desmond, consultant gastroenterologist, about how to reduce our risk of developing bowel cancer, one of the commonest cancers in the Western world, and how diet and lifestyle can improve prognosis for people already living with this condition. Alan is a practising clinician, author of 'The Plant-Based Diet Revolution', a well known speaker and now a successful podcaster with his new podcast - ‘Eat This with Dr Alan Desmond', as well as being an Ambassador for Plant-Based Health Professionals UK. For many years Alan has been advocating for a high fibre whole food plant-based diet, for gut health and to reduce the risk of many chronic conditions. To connect with Alan: https://www.alandesmond.com/ https://www.instagram.com/dr.alandesmond/ Details and tickets for the Nutrition and Lifestyle Medicine Conference: https://nlmc.org.uk/ Details for joining Plant-Based Health Professionals UK: https://plantbasedhealthprofessionals.com/membership Factsheets from Plant-Based Health Professionals : https://plantbasedhealthprofessionals.com/wp-content/uploads/2019/07/Bowel-Cancer-Prevention.pdf https://plantbasedhealthprofessionals.com/wp-content/uploads/2019/07/Colon-Cancer.pdf https://plantbasedhealthprofessionals.com/wp-content/uploads/2023/12/Colonoscopy-on-a-vegan-diet-231208.pdf Studies discussed: https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat https://www.bmj.com/content/378/bmj-2021-068921 https://eatforum.org/eat-lancet-commission/the-planetary-health-diet-and-you/ https://www.ceu.ox.ac.uk/research/epic-oxford-1 https://adventisthealthstudy.org/studies/AHS-2/findings-lifestyle-diet-disease https://www.bluezones.com/ https://www.wcrf.org/preventing-cancer/cancer-prevention/our-cancer-prevention-recommendations/ https://ascopubs.org/doi/full/10.1200/JCO.21.01784 https://www.nature.com/articles/s41467-024-55219-5

Let's crush this myth once and for all that red meat is the go-to if your iron levels are low. You asked us for some straight-forward guidance on ensuring diets are iron replete, so we thought it was time to record an iron nugget, or should we say 'ingot'....

In episode 6 we welcome back Dr Alan Desmond, Consultant Gastroenterologist, to discuss the surprisingly common bowel condition, diverticular disease. Alan is a practising clinician, author of 'The Plant-Based Diet Revolution', a well known speaker and now a successful podcaster with his new podcast - ‘Eat This with Dr Alan Desmond', as well as being an Ambassador for Plant-Based Health Professionals UK. For many years Alan has been advocating for a high fibre whole food plant-based diet, for gut health and to reduce the risk of many chronic conditions. To connect with Alan: https://www.alandesmond.com/ https://www.instagram.com/dr.alandesmond/ Factsheet for colonoscopy and vegan diet: https://plantbasedhealthprofessionals.com/wp-content/uploads/2023/12/Colonoscopy-on-a-vegan-diet-231208.pdf Studies discussed: https://www.sciencedirect.com/science/article/pii/S0092867424014776?via%3Dihub https://www.sciencedirect.com/science/article/abs/pii/S2468125319302572 https://www.microbiomeatlas.org/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9101932/

In this bonus episode, we talk to the directors Dan Richardson and Giles Alderson about the story of their joint film, Food for Thought. We wanted to think about what a film like this could do to motivate people to follow a healthy, plant-based diet.To watch the film:https://foodforthoughtdoc.com/

This week we welcome Michael Metoudi, RD, M.Sc, a registered dietitian working within both research and clinical practice. Michael talks about his research on the knowledge and views held by registered dietitians in England and Northern Ireland on plant-based diets.Michael holds a master in Molecular Medicine and has previously worked in clinical trials for immunotherapy-related cancer treatments at King's College London.During this time he found himself exposed to the emerging research into plant-based nutrition and the many benefits it can have in terms of human health. Attending the first PBHP conference in 2018 inspired him into to redirect the course of his career path into clinical nutrition.Having obtained a masters in clinical nutrition and dietetics from University College Dublin, Michael now works in nutrition research as well as in clinic with clients of all ages, and within an eating disorders recovery centre.Michael's published paper discussed:https://onlinelibrary.wiley.com/doi/10.1111/jhn.13386Link to the binge eating disorder factsheet: https://plantbasedhealthprofessionals.com/wp-content/uploads/2025/02/BingeEatingDisorder-250221.pdfLink to the newly published position statement from the Academy of Nutrition and Dietetics:https://pubmed.ncbi.nlm.nih.gov/39923894/

It's over to Plant-Based Health Professionals researcher Isabelle Sadler for this week's nugget. PBHP UK have published groundbreaking research examining NHS hospital menus which shows that despite national recommendations to shift towards more sustainable, plant-forward diets, UK hospitals are showing limited progress in offering environmentally-friendly meal options.The reference:How Sustainable Are Hospital Menus in the United Kingdom? Identifying Untapped Potential Based on a Novel Scoring System for Plant-Based Provisions Isabelle Sadler, Alexander Bauer, Shireen Kassamhttps://onlinelibrary.wiley.com/doi/10.1111/jhn.70019

Ahead of Rare Disease Day on the 28th February, we speak with nutritionist, author and lifestyle medicine professional Rohini Bajekal about a rarer form of diabetes, MODY, or maturity onset diabetes of the young. Rohini shared the challenges she had to overcome to finally reach her diagnosis of this rare genetic condition.To connect with Rohini:www.rohinibajekal.comhttps://www.instagram.com/rohinibajekal Explanation of MODY: https://www.diabetesgenes.org/what-is-mody/ Guidelines for genetic testing in MODY: https://www.diabetesgenes.org/tests-for-diabetes-subtypes/guidelines-for-genetic-testing-in-mody/MODY calculator tool: https://www.diabetesgenes.org/exeter-diabetes-app/Genetic Test Referral Form: https://www.diabetesgenes.org/genetic-test-referral-forms/Diabetes UK information: https://www.diabetes.org.uk/about-diabetes/other-types-of-diabetes/modyExample case study: https://www.genomicseducation.hee.nhs.uk/genotes/in-the-clinic/presentation-patient-with-incidental-finding-of-raised-blood-glucose/Plant-Based Health Professionals UK Type 2 diabetes factsheet: https://plantbasedhealthprofessionals.com/wp-content/uploads/2024/11/Diabetes-factsheet08.11.24.pdf References Discussed:Chakera, A. J., Steele, A. M., Gloyn, A. L., Shepherd, M. H., Shields, B., Ellard, S., & Hattersley, A. T. (2015). Recognition and Management of Individuals With Hyperglycemia Because of a Heterozygous Glucokinase Mutation. Diabetes care, 38(7), 1383–1392. https://doi.org/10.2337/dc14-2769 https://pubmed.ncbi.nlm.nih.gov/26106223/Stride, A., Shields, B., Gill-Carey, O., Chakera, A. J., Colclough, K., Ellard, S., & Hattersley, A. T. (2014). Cross-sectional and longitudinal studies suggest pharmacological treatment used in patients with glucokinase mutations does not alter glycaemia. Diabetologia, 57(1), 54–56. https://doi.org/10.1007/s00125-013-3075-x https://pubmed.ncbi.nlm.nih.gov/24092492/Steel AM, Shields BM, Wensley KJ and others. ‘Prevalence of vascular complications among patients with glucokinase mutations and prolonged, mild hyperglycemia'. Journal of the American Medical Association 2014: volume 311, issue 3, pages 279–286. DOI: 10.1001/jama.2013.283980 https://jamanetwork.com/journals/jama/fullarticle/1814212

Are you literally sick of bringing home the bacon? Good news is plant-based diets are not only healthier, but they can also be cheaper. In this week's nugget Daisy and Clare discuss ideas to save money on your food bill. And if money worries are keeping you up at night, you can find a full explanation of cognitive shuffling and more in Jane Thurnell- Reed's book:Health & Wellbeing on a Budget: Simple and Affordable Strategies for a Healthier, Happier Youhttps://www.amazon.co.uk/Health-Wellbeing-Budget-Affordable-Strategies/dp/1739294149https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(21)00251-5/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC9321292/https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2808910https://plantbasedhealthprofessionals.com/plant-based-on-a-budget-

This week we had the pleasuring of speaking with the fabulous skin specialist, Star Khechara. With a 20 year career spanning skincare formulation and nutrition – author of The Holistic Beauty Book, original founder of Formula Botanica, creator of The Facelift Diet® and leader of Skin Nutrition Institute – Star has a wealth of knowledge when it comes to skin health.We cover why skin is so important, and how our skin is a reflection of our overall internal health.She tells us how our diets and lifestyle can impact its protective barrier, what a good skin care regimen looks like, how to combat the signs of ageing, and finally how to treat problematic skin conditions such as acne. To learn more about Star's work:https://www.starkhechara.com/ Other links from the pre interview chat:https://plantbasedhealthprofessionals.com/wp-content/uploads/2024/10/PLANTS-FIRST-HEALTHCARE-REPORT-R.pdf https://ukhealthalliance.org/news-item/government-urged-to-stop-multi-million-pound-campaign-promoting-meat-and-dairy/ https://feedbackglobal.org/wp-content/uploads/2025/01/AHDB-Jan-2025.pdf

This week's nugget reacts to the latest efforts by the dairy industry to make cow's milk more 'sustainable'. We'll be talking about Bovaer which is a compound added to feed to reduce the amount of methane produced by cows. You can listen to more on dairy with our brilliant guests if you check out 'Strength to go dairy-free: milk choices, with Rosie Martin RD' and 'Hip hip hooray: here's to fracture free living and healthy bones on a plant-based diet, with Dr Rajiv Bajekal.'

Dr Ajaz is a Specialist Hepatologist and a Lifestyle Medicine Physician, and her work intersects clinical medicine and research within the Institute of Liver Studies at King's College Hospital. She is also an Honorary Senior Clinical Lecturer at the School of Immunology and Microbial Sciences.She established the LIVFIT group, the UK's first patient support group for metabolic dysfunction- associated steatotic liver disease ( MASLD), where lifestyle medicine is a key part of improving cardio-metabolic health, through nutrition, exercise and social connection.In this fascinating discussion you will learn all about MASLD, previously named non-alcoholic fatty liver disease. We talk about why the name changed, how prevalent the condition is, how it is diagnosed and what treatment options are available.So whether you are a clinician, or a patient with a metabolic health condition, or just curious about improving your health and preventing common conditions related to metabolic dysfunction then this episode is for you.To connect with Dr Ajaz and LIVFIT follow these links:https://www.kch.nhs.uk/about/get-involved/groups-and-events/livfit/https://www.linkedin.com/in/saima-ajaz/?originalSubdomain=ukFurther information:https://www.journal-of-hepatology.eu/article/S0168-8278(24)00329-5/fulltextTo send us an email :inanutshellpodcastuk@gmail.com

What if there aren't enough bees in the right place at the right time for my almond monoculture? And am I okay to have a bit of local honey without causing the collapse of an ecosystem? This nugget unpacks the things you might need to think about in answering these questions.

It's the end of Season 3 and this week's nugget is all about why healthy carbohydrates (the mainstay of wholefood plant-based diets) are no bad thing when it comes to diabetes. We think many health professionals still need to hear that trying to focus solely on protein, to the exclusion of all the wonderful things in carbohydrate rich foods such as fruits, beans, and seeds, is hard work, seemingly unsustainable and therefore unlikely to deliver long term results. The PBHP factsheet on diabetes: https://plantbasedhealthprofessionals.com/wp-content/uploads/2024/11/Diabetes-factsheet08.11.24.pdf Studies described: Key TJ, Papier K, Tong TYN. Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proc Nutr Soc. 2022 May;81(2):190-198. doi: 10.1017/S0029665121003748. Epub 2021 Oct 27. PMID: 35934687; PMCID: PMC7613518. Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):292-9. doi: 10.1016/j.numecd.2011.07.004. Epub 2011 Oct 7. PMID: 21983060; PMCID: PMC3638849. Early findings from the NHS Type 2 Diabetes Path to Remission Programme: a prospective evaluation of real-world implementation Valabhji, Jonathan et al.The Lancet Diabetes & Endocrinology, Volume 12, Issue 9, 653 - 663

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/

Did anyone ever try to make you feel guilty about eating the 'Green Gold'? Do you feel you need more avocado facts? If the answer to either of these questions is yes, then this Nutshell Nugget is for you.

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

Ever wondered whether you can do more for your eye health than just eat carrots? Turns out a plant-based diet can protect against common diseases such as macular degeneration and cataracts. https://plantsfirsthealthcare.com/take-action/

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.

Often touted as a health food, and a common ingredient of cakes, biscuits and plant-based cheeses, we ask whether we should be favouring, or avoiding, products made with coconut oil.

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

In this Nutshell nugget, we're branching into the pillar of lifestyle medicine known as avoidance of toxic substances. We're discussing vaping. If you choose to vape, make sure it's a regulated product. And don't share vapes if you can't be sure nothing toxic has been added. https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(24)00183-X/fulltext https://www.gov.uk/government/publications/understanding-the-vaping-market/executive-summary-understanding-the-vaping-market    https://www.yalemedicine.org/conditions/evali

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

There's something missing from what we learned in school about eggs. Hopefully Daisy and Clare have it covered in this nugget. Evidence based, of course. See below: https://pubmed.ncbi.nlm.nih.gov/32524644/https://jamanetwork.com/journals/jama/fullarticle/2728487https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003508https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2768358https://academic.oup.com/ije/article/50/1/223/6067620 For the scrambled tofu:https://www.youtube.com/watch?v=Zacmh6nk8Ps

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/

The closest we will ever get to producing a chicken nugget is this mini-episode to evaluate whether chicken has earned its place as a healthier choice ingredient. https://plantbasedhealthprofessionals.com/eating-eggs-an-extract-from-the-book-eating-plant-based-scientific-answers-to-your-nutrition-questions In charts: how chicken went from luxury to staple - https://www.ft.com/content/3802180c-a60d-4de9-9449-ac3943637892 https://www.thevegspace.co.uk/recipes/ https://schoolnightvegan.com/home/tofu-fajitas/

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/

Whilst this nugget may not help you tell the difference between kimchi and kombucha, we do talk you through what is meant by a prebiotic, a probiotic and a postbiotic. We hope this will allow you to start reading the studies critically for yourself. And whether and how to get the biotics into your gut? The choice is (partly) yours!

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

We've had a listener question! We were asked whether plant-based diets can cause magnesium levels to drop, and whether taking supplements can help with a neurological condition - benign fasciculation syndrome. https://www.nejm.org/doi/full/10.1056/NEJMra1510603 https://pubmed.ncbi.nlm.nih.gov/34472123/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/ 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/

We've had a listener question! Do you need to do anything differently if planning a pregnancy on a plant-based diet? Or if you are pregnant and want to eat plant-based? Daisy and Clare outline the main considerations in diet planning. Don't forget Monday 9th September and Saturday 9th November are the dates of the Nutrition and Lifestyle 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 this nugget we explain what is meant by wholegrains, discuss good examples of edible ones, and why it's important to eat them above their white alternatives.

In episode eleven we focus on one of the top causes of premature death in the western world - cardiovascular disease, as we speak with Dr Sundhya Raman about how cholesterol, diet and lifestyle can have an impact on the risk of developing heart disease and stroke. Sundhya is the co-founder and director of My Wellness Doctor - a Lifestyle Medicine Health consultancy. She has a degree in Pharmacology & Physiology, a Medical degree from Guys, King's and St Thomas's, London, a PhD in Genetics & Epigenetics from Oxford University and is a qualified Lifestyle Medicine physician with the International Board of Lifestyle Medicine/British Society of Lifestyle Medicine. She qualified as a medical doctor in 2007.  Since then she has worked in a broad range of clinical specialties including acute and general medicine, cardiology, general surgery, endocrinology, gastroenterology, respiratory medicine and infectious diseases. Prior to working as a doctor, Sundhya completed her PhD at Oxford University researching genetic and epigenetic factors in inherited cognitive conditions.  She went on to work with many well known scientists in labs around the world including cancer genetics at Yale University, and Alzheimers' cellular physiology at the Wolfson Institute in London.She has always considered suboptimal lifestyle factors to be the underlying driver to most chronic illness and unnecessary suffering.  She has therefore taken a keen interest in the evolving evidence base for lifestyle medicine throughout her working life, and has regularly seen first hand the extraordinary benefits that can be attained through implementation of a holistic lifestyle approach. To connect with Sundhya : https://mywellnessdoctor.co.uk/https://www.linkedin.com/in/drsundhyaraman/And try her fantastic chickpea spinach curry :https://mywellnessdoctor.co.uk/chickpea-spinach-curry And don't forget to watch us cooking a full vegan English breakfast with Chef AJ:https://www.youtube.com/watch?v=Zacmh6nk8Ps&t=2sStudies discussed:https://pubmed.ncbi.nlm.nih.gov/35886124/https://pubmed.ncbi.nlm.nih.gov/6361299/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316578/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7515757/https://pubmed.ncbi.nlm.nih.gov/35192610/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10167955/https://pubmed.ncbi.nlm.nih.gov/12876093/https://www.nejm.org/doi/full/10.1056/NEJMoa1800389https://www.sevencountriesstudy.com/#:~:text=What%20is%20the%20Seven%20Countries,an%20extended%20period%20of%20time.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2777338https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/cholesterol-and-statins

In this nugget we spend a few minutes unpacking the recent study from researchers at the University of Bologna, 'Cardiovascular health and cancer risk associated with plant based diets: an umbrella review'. https://pubmed.ncbi.nlm.nih.gov/38748667/

In episode 10 we have a wonderful chat with Jane Thurnell -Read on the subject of older adults, plant-based diets, and health. Jane is an author, blogger and is a real inspiration as she promotes healthy ageing through lifestyle interventions.  And her message is very much that it's never too late to start eating healthier and moving more. In fact there's very little in what we discussed with her that you won't get even more benefit from through starting early in life. When you've finished this episode, members of PBHP can head on over to April's Plant-Based Health Professionals-UK webinar, ‘Move it or Lose it' with Dr Hussain Al Zubaidi, a GP and lifestyle medicine practitioner: https://plantbasedhealthprofessionals.com/move-it-or-lose-it Have a look and share PBHP's protein fact sheet: https://plantbasedhealthprofessionals.com/wp-content/uploads/2024/05/Proteinfactsheet-240501.pdf Link to join PBHP: https://plantbasedhealthprofessionals.com/membership Link to Walk with a Doc: https://walkwithadoc.org/ Article and studies discussed: https://plantbasedhealthprofessionals.com/plant-based-eating-for-older-adults https://www.sciencedirect.com/science/article/pii/S0002916523662823 https://www.bluezones.com/ https://jamanetwork.com/journals/jamaotolaryngology/article-abstract/2813302 To connect with Jane: https://www.janethurnellread.com/ https://www.linkedin.com/in/janethurnellread/?originalSubdomain=uk https://www.youtube.com/channel/UCylFXUsxQL_TXyk_E4dyVkg https://www.instagram.com/thrivingjane/?hl=en To register on Jane's Love Healthy Eating Course: https://www.janethurnellread.com/lhe-register/ The exercise website Jane recommends: https://hasfit.com/

In this nugget we take a few minutes to sing the nutritional praises of seitan. If you're keen to make your own, like Daisy: https://veryveganval.com/wp-content/uploads/2021/05/seitan.pdf