Dr. Rupy Aujla is a medical doctor and the creator of The Doctors Kitchen, a popular platform that promotes evidence-based nutrition and lifestyle modifications to improve overall health. Dr. Rupy hosts the podcast The Doctor's Kitchen Podcast, and has published several books, including his latest, Doctor's Kitchen 3-2-1.
What you'll learn from this episode:
The importance of minimizing processed foods in your diet, reading labels, and being aware that many products marketed as healthy are actually ultra-processed, hyperpalatable foods that may cause glucose spikes—including things like granola bars and energy bites.
Although a healthy approach to eating is simple, implementation is difficult for many. Because of this, Dr. Rupy recommends a slow approach, where you focus on adding a fruit or vegetable to each meal, or swap a processed food for a whole food—and continuing to refine and improve your diet on a daily basis.
There is no such thing as a one size fits all diet, but there are general rules of thumb that work for everyone, including eating more greens and cruciferous veggies, eating lean protein, and setting boundaries around food that are not overly restrictive, such as enforcing a 12 hour feeding window.
Legumes are an amazing source of protein, low-glycemic carbohydrates, fiber, and phytonutrients. Consumption of 100 grams of legumes daily may lower your risk of developing cardiovascular disease. Legumes slow gastric emptying, which can help you reduce total calories. Just remember to start slow when adding legumes to your diet to minimize gastrointestinal distress!
To gain the maximum health benefit, we should be consuming around 9 to 10 servings of fruits and vegetables, with five servings being the absolute minimum—Remember consistency is key, and Dr. Rupy recommends making changes in slow, sustainable steps!
And much more!
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Resources from this episode:
Dr. Rupy (The Doctor's Kitchen) | Website
The Doctor’s Kitchen on the App Store
Doctor's Kitchen 3-2-1 by Dr. Rupy Aujla | Amazon
The Doctor's Kitchen - Eat to Beat Illness by Dr Rupy Aujla | Amazon
The Food Matrix: Implications in Processing, Nutrition and Health | PMC
Chasing the Scream: The First and Last Days of the War on Drugs by Johann Hari | Amazon
Tiny Habits: The Small Changes That Change Everything by BJ Fogg | Amazon
Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones | James Clear
Inflammatory Bowel Disease (IBD) – Symptoms and Causes | Mayo Clinic
The 13 Healthiest Leafy Green Vegetables | Healthline
Goitrogens, Thyroid Disease, and Your Diet | Verywell Health
Hyperoxaluria and Oxalosis – Symptoms and Causes | Mayo Clinic
Dunning–Kruger Effect | Wikipedia
The "Healthy" Foods That Can Actually Lead to Weight Gain: Tim Spector, MD | The Genius Life 299
Legumes | Linus Pauling Institute
The Traditional Full English Breakfast
Eating More Fruits and Vegetables May Prevent Millions of Premature Deaths | Imperial News
Intermittent Fasting: Minimum Number of Hours to Benefit | Mindbodygreen
Autophagy: Definition, Diet, Fasting, Cancer, Benefits, and More | Healthline
Like the Intro/Outro Music? Check out Aaron Tap's Website!
The Genius Life: Heal Your Mind, Strengthen Your Body, and Become Extraordinary by Max Lugavere
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere and Paul Grewal M.D.
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